TheIncomparableMrHarrow
Well-known Member
Have your shoulders and arms taken a beating from the volume?
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Worf's 1st meet log
- Thread starter Worf
- Start date
NovaFlex
Well-known Member
My shoulder is out of commission right now, but I don’t think it’s from pressing too much—I jacked it when I misgrooved a OHP a few months ago...but The way he has it laid out. it’s undulating. And the third pressing day is strictly technique.
Worf
Elite
I really didn’t expect the higher frequency to drive hypertrophy since the volume is relatively low. This is exactly how I’ve felt in the past when I’ve pushed volume. Never really pushed frequency like this. I’m Tired, hungry and beat up. Going to a calorie surplus was the only way I could make it work. Definitely made progress when I did it but it’s very hard for me to keep my bw in check
Worf
Elite
Bw:220.5
Heavy Sq/rep bench
Squats
275x3
396x2
Add Wraps
440x1
463x1
485x1
Bench
209x8
226x8
242x8
Bbell Ohp
90x8
110 2x8
Front Raise&Side Raise Delts with plate, superset
11 lbs 3x8 each
Feeling a little beat up. Got some rest yesterday and feel better than Friday. Spoke with the coach about it. He thinks it’s pretty normal with a new program. Many other guys he’s coach about my size report similar things and few have had to take anything from the program but maybe rotation of accessories depending on weakness/strength. He doesn’t have me doing shrugs since my traps are “overdeveloped “ and a bunch of light shoulder work since I have shoulder problems. We’re going to keep everything the same but I have flexibility with the weight since it’s RPE based. I’m definitely going to do that, lol. He wants a linear progression on Squats and bench but has plenty of room to halt and we have a planned deload in about 5 weeks. So if anything I’ll back off the weights on the secondary moves like Tuesday squat variation and Tuesday Bench . Then Thursday RDL’s, the OHP stuff.
Heavy Sq/rep bench
Squats
275x3
396x2
Add Wraps
440x1
463x1
485x1
Bench
209x8
226x8
242x8
Bbell Ohp
90x8
110 2x8
Front Raise&Side Raise Delts with plate, superset
11 lbs 3x8 each
Feeling a little beat up. Got some rest yesterday and feel better than Friday. Spoke with the coach about it. He thinks it’s pretty normal with a new program. Many other guys he’s coach about my size report similar things and few have had to take anything from the program but maybe rotation of accessories depending on weakness/strength. He doesn’t have me doing shrugs since my traps are “overdeveloped “ and a bunch of light shoulder work since I have shoulder problems. We’re going to keep everything the same but I have flexibility with the weight since it’s RPE based. I’m definitely going to do that, lol. He wants a linear progression on Squats and bench but has plenty of room to halt and we have a planned deload in about 5 weeks. So if anything I’ll back off the weights on the secondary moves like Tuesday squat variation and Tuesday Bench . Then Thursday RDL’s, the OHP stuff.
Worf
Elite
Bw:219
Ligt Squat/ Med Bench
HB Squat
225x5,275x5,315x5
Bench
225x5
255x5
280x5
Dips
bw 4x5
Circuit :
-Dbell Front Raises/Dbell lateral Raises
15lbs 3x8
-hammer Curls
35’s,45’s,40’s
Fatigued but getting through it. Squats were kinda meh, same with bench. The last set of bench was an RPE 9.5 , over shot it a bit. Was supposed to be a 9. Cutting back on the caffeine, I’d been really over doing it.
Ligt Squat/ Med Bench
HB Squat
225x5,275x5,315x5
Bench
225x5
255x5
280x5
Dips
bw 4x5
Circuit :
-Dbell Front Raises/Dbell lateral Raises
15lbs 3x8
-hammer Curls
35’s,45’s,40’s
Fatigued but getting through it. Squats were kinda meh, same with bench. The last set of bench was an RPE 9.5 , over shot it a bit. Was supposed to be a 9. Cutting back on the caffeine, I’d been really over doing it.
Worf
Elite
Thursday 1/28
Bw:221
Light bench/ Deadlift
comp bench
198 3x5
Conventional / Sumo Superset
385 x3 each
446x3 each
457x3 each
474 x3 each
Rdls
209 3x8
Barbell Shrugs
209 3x8
Fronot Raise/side Raise super set
11 lbs 3x8 each
Sumo coming along nicely, had a break through on my top set. Last rep really got my hips to open up, felt very comfortable. Coach says I’m actually starting to look like a sumo puller now.started running Mk-2866 for some joint help,herd from several friends it good for fat loss so figure I’d try it. Probably start running some test P soon, 6 week out.
Bw:221
Light bench/ Deadlift
comp bench
198 3x5
Conventional / Sumo Superset
385 x3 each
446x3 each
457x3 each
474 x3 each
Rdls
209 3x8
Barbell Shrugs
209 3x8
Fronot Raise/side Raise super set
11 lbs 3x8 each
Sumo coming along nicely, had a break through on my top set. Last rep really got my hips to open up, felt very comfortable. Coach says I’m actually starting to look like a sumo puller now.started running Mk-2866 for some joint help,herd from several friends it good for fat loss so figure I’d try it. Probably start running some test P soon, 6 week out.
Brandaddy
Member
Don't know if you've ever heard this one before or not. But one thing that helped me get my hips a little more open on it was to set up normally, but before I start the lift, I'll actually kind of walk my feet in a bit but hold the bar in place forcing my hips to open up just that little bit wider, also kind of use it to get my feet set at the same time. Picked that one up from ed coan. Lol. Tried it right away and instant sumo gains.
Worf
Elite
Bw:219.5
Heavy Bench
Comp Bench
220x1
264x1
308x1
324x1
264x3
275 2x3
Ab wheel rollout
3x10
Barbell ohp
135 3x5
cable rope Tricep push down
90x5,110x5,120 2x5
Cable unilateral curl
70x8,60x8, 60x8
Mag grip lat pd
120x10
140 2x10
Bench felt pretty damn good. Elbows and shoulders are adjusting to the frequency. May actually see some progress here pretty soon.
Heavy Bench
Comp Bench
220x1
264x1
308x1
324x1
264x3
275 2x3
Ab wheel rollout
3x10
Barbell ohp
135 3x5
cable rope Tricep push down
90x5,110x5,120 2x5
Cable unilateral curl
70x8,60x8, 60x8
Mag grip lat pd
120x10
140 2x10
Bench felt pretty damn good. Elbows and shoulders are adjusting to the frequency. May actually see some progress here pretty soon.
Worf
Elite
Sounds like a good cue, the only thing I’ve herd similar is “scoot/wiggle the heel closer to the bar but leave toes in place.“ idea is to get the knees out more and force hips to open up.
Worf
Elite
Bw:220.5
Heavy Squat/ Rep Bench
Comp Squats
275x5
275x3
396x2
396x1
add wraps
451x1
485x1
507x1
Comp Bench
209x8,231x8,248x8
OHP
110 3x8
Front/Side Raises
11lbs 3x8 each
230 kg (507) moved the fastest it probably ever has. Not sure on depth since I didn’t record it. Had a pretty tight wrap from my coach, definitely made a difference. Getting better with the cues, definitely have more to work on but things are coming together nicely.
Heavy Squat/ Rep Bench
Comp Squats
275x5
275x3
396x2
396x1
add wraps
451x1
485x1
507x1
Comp Bench
209x8,231x8,248x8
OHP
110 3x8
Front/Side Raises
11lbs 3x8 each
230 kg (507) moved the fastest it probably ever has. Not sure on depth since I didn’t record it. Had a pretty tight wrap from my coach, definitely made a difference. Getting better with the cues, definitely have more to work on but things are coming together nicely.
Worf
Elite
Bw:218.5
Light Squats/ Med Bench
High Bar Squat
225 2x5
275 2x5
Comp Bench
220x5
253x5
264x5
Incline Skull Crusher Ez bar/ Ez Bar Curls :Superset
70 3x5, 90x5 / 70lb 3x8 90 lbs x8
Front Raises / Side Raises Superset
15’s 3x8 each
Welllll, bench felt like trash. Kinda fatigued. And ostarine seems to be reducing my appetite. proba going to throw some extra test in soon, should fix that.
Light Squats/ Med Bench
High Bar Squat
225 2x5
275 2x5
Comp Bench
220x5
253x5
264x5
Incline Skull Crusher Ez bar/ Ez Bar Curls :Superset
70 3x5, 90x5 / 70lb 3x8 90 lbs x8
Front Raises / Side Raises Superset
15’s 3x8 each
Welllll, bench felt like trash. Kinda fatigued. And ostarine seems to be reducing my appetite. proba going to throw some extra test in soon, should fix that.
TheIncomparableMrHarrow
Well-known Member
Do you like the ostarine? I took ostarine once with my trt protocol and felt absolutely nothing. How is it going for you? Do you think the loss of appetite has anything to do with liver toxicity?
Worf
Elite
So far 1 week in and I’m noticing a little bf loss and muscles feeling more “full” than normal. I’d be willing to bet the decrease in appetite could be more a negative side than a positive side, lol. Anavar and anadrol have done this to me in the past, even dbol to an extent. Might just be something with oral steroids and how they affect the liver and not the whole boost at the AR bro science behind SARMS. Can’t say I’m getting anything else from it and honestly my workout wasn’t anything to brag on yesterday and typically with Var I’m starting to get a little strength boost a week in. Unfortunately Var makes me feel like shit after a couple weeks. He’ll ostarine might do exactly the same thing.
Worf
Elite
Bw:221
Light Bench/Deadlift
Comp Bench
187 3x5
Deadlift Conventional/ Sumo
385x3 Each
429x3 Each
474x3 each
485x2 each
496 x1 each
Working with the coach today. Feel pretty beat up the last couple days. Deadlifts moved really slow and ugly. He called it said were going to have to back off deadlift a bit. May have to play with things a bit to get that peak for the meet. I definitely feel overtrained.
Light Bench/Deadlift
Comp Bench
187 3x5
Deadlift Conventional/ Sumo
385x3 Each
429x3 Each
474x3 each
485x2 each
496 x1 each
Working with the coach today. Feel pretty beat up the last couple days. Deadlifts moved really slow and ugly. He called it said were going to have to back off deadlift a bit. May have to play with things a bit to get that peak for the meet. I definitely feel overtrained.
Worf
Elite
Bw:220
Heavy Bench / accessories
Comp bench , paused
185x5
225x1,275x1,315x1,330x1
275x3,275x3,285x3
ohp
135 3x5
Hanging Leg Raises
3x10
Fat V Grip , cable Tricep Pd
70 3x5
Cable rope hammer curls
80x8,100x8,110x8
Wide Grip Lat PD
120 3x10
Bench is moving well, new queues from coach and this 4x a week seems to be working for the time being. Still pretty fatigued but today’s session was good.
Heavy Bench / accessories
Comp bench , paused
185x5
225x1,275x1,315x1,330x1
275x3,275x3,285x3
ohp
135 3x5
Hanging Leg Raises
3x10
Fat V Grip , cable Tricep Pd
70 3x5
Cable rope hammer curls
80x8,100x8,110x8
Wide Grip Lat PD
120 3x10
Bench is moving well, new queues from coach and this 4x a week seems to be working for the time being. Still pretty fatigued but today’s session was good.
Worf
Elite
Bw: 220
Heavy Squats/ Rep Bench
275x3
396x1
Add wraps
418x1
473x1
496x1
Comp Bench
209x8
231x8
253x8 (rep PR)
Ohp
110 3x8
Front Raises/ Lateral Raises w/ plate
11lbs 3x8 each
Squats were not bueno. 496 was an RPE 9. Wasn’t supposed to be. Knees have been hurting and obviously my lower body not recovering well. Need to start doing some extra stuff for recovery or make an adjustment in the program. Coach wants to keep in the auxiliary squat but just do a plate or something extremely light for blood flow. The Bench otoh has been moving well. Can’t say Ive done comp type bench for sets of 8 and looked back at my log. This was technically a Pr. Threw test prop on top of trt. Total test is 400mg/wk and 15 mags ostarine/day.
Heavy Squats/ Rep Bench
275x3
396x1
Add wraps
418x1
473x1
496x1
Comp Bench
209x8
231x8
253x8 (rep PR)
Ohp
110 3x8
Front Raises/ Lateral Raises w/ plate
11lbs 3x8 each
Squats were not bueno. 496 was an RPE 9. Wasn’t supposed to be. Knees have been hurting and obviously my lower body not recovering well. Need to start doing some extra stuff for recovery or make an adjustment in the program. Coach wants to keep in the auxiliary squat but just do a plate or something extremely light for blood flow. The Bench otoh has been moving well. Can’t say Ive done comp type bench for sets of 8 and looked back at my log. This was technically a Pr. Threw test prop on top of trt. Total test is 400mg/wk and 15 mags ostarine/day.
Worf
Elite
Bw:221
Front Squats
135 3x5
TNG Bench
225x5, 275x5, 285x5
Tricep Dbell ext, seated
55x5,65x5,75x5,85xt5
Tri Set:
Front Raises
20’s 3x8
Lateral Raises
20’s 3x8
Hammer Curls
35’s 3x8
Ugggh, super lightweight front squats at coaches request. Knees are trash right now. Tendinitis like a mother fucker. I miss squats only once a week. Bench moved really well. Feeling pretty beat up over all. Test is starting to kick, appetite is up. Only way I might be able to to make my numbers is by eating at surplus. Not sure I can keep in 220’s without being a wreck.
Front Squats
135 3x5
TNG Bench
225x5, 275x5, 285x5
Tricep Dbell ext, seated
55x5,65x5,75x5,85xt5
Tri Set:
Front Raises
20’s 3x8
Lateral Raises
20’s 3x8
Hammer Curls
35’s 3x8
Ugggh, super lightweight front squats at coaches request. Knees are trash right now. Tendinitis like a mother fucker. I miss squats only once a week. Bench moved really well. Feeling pretty beat up over all. Test is starting to kick, appetite is up. Only way I might be able to to make my numbers is by eating at surplus. Not sure I can keep in 220’s without being a wreck.
Worf
Elite
Comp Bench
198 3x5
Deadlift Conventional/Sumo
375x1 each
418x1 each
451x1 each
486x1 each
RDLS
155 3x8
Dbell Rows
50x8, 75’s 2x8
Front/Side Raises superset
15’s 3x8 each
I feel completely miserable. My stomach is not right. I suppose it’s the ostarine. I feel like hot garbage. No way I can complete like this. I’m comin off this shit. Hopefully I can turn this around. No way I can qualify for nationals feeling like this. On a positive note I got a sports massage. It was called muscle activation therapy. Not pleasant, but my shoulder feels way better and my fucked up leg is feeling a lot better.
198 3x5
Deadlift Conventional/Sumo
375x1 each
418x1 each
451x1 each
486x1 each
RDLS
155 3x8
Dbell Rows
50x8, 75’s 2x8
Front/Side Raises superset
15’s 3x8 each
I feel completely miserable. My stomach is not right. I suppose it’s the ostarine. I feel like hot garbage. No way I can complete like this. I’m comin off this shit. Hopefully I can turn this around. No way I can qualify for nationals feeling like this. On a positive note I got a sports massage. It was called muscle activation therapy. Not pleasant, but my shoulder feels way better and my fucked up leg is feeling a lot better.
Worf
Elite
Yesterday Training 2/12
2/12 weight:224
2/13 weight:222
Heavy Bench
comp bench, paused
225x1,275x1,315x1,335x1
275 3x3
Seated shoulder press, dbells
50’s 3x5
decline situps
bw 3x10
cable push downs fat grip
60x6, 70 3x5
Kettelbell Hammer curls
30’s 3x8
Horizontal cable rows , neutral grip
130 3x10
Cable pullovers
50 3x10
Feel a little better after cutting out the ostarine. Not so toxic. Definitely had me feeling like trash. Been taking some liver support stuff too. Probably should have done that from the get go. Bench is moving nicely but everything else feels miserable. Coach is making little tweaks here and there to try for an adaptation on squat and deads. Honestly he ran me in the ground on both and don’t think he was expecting that. So hopefully we can turn this around and manage a peak before the meet. If it was up to me I would’ve waved the intensity on both deadlift and squat , get some recovery and tried to sling shot it meet day. It may still be possible, I guess I just need to trust the guy.
2/12 weight:224
2/13 weight:222
Heavy Bench
comp bench, paused
225x1,275x1,315x1,335x1
275 3x3
Seated shoulder press, dbells
50’s 3x5
decline situps
bw 3x10
cable push downs fat grip
60x6, 70 3x5
Kettelbell Hammer curls
30’s 3x8
Horizontal cable rows , neutral grip
130 3x10
Cable pullovers
50 3x10
Feel a little better after cutting out the ostarine. Not so toxic. Definitely had me feeling like trash. Been taking some liver support stuff too. Probably should have done that from the get go. Bench is moving nicely but everything else feels miserable. Coach is making little tweaks here and there to try for an adaptation on squat and deads. Honestly he ran me in the ground on both and don’t think he was expecting that. So hopefully we can turn this around and manage a peak before the meet. If it was up to me I would’ve waved the intensity on both deadlift and squat , get some recovery and tried to sling shot it meet day. It may still be possible, I guess I just need to trust the guy.
Last edited:
Worf
Elite
2/14 Training
bw:225
Heavy Squats/ Rep Bench
3 ct eccentric Squat
275 3x3
397 2x1
Wrapped Sqaut
440x1
474x1
496x1
512x1
Tng Bench, Pause Last rep 2 ct
209x8
237x8
259x8
OHP
110 3x8
Fronot Raise/ Side Raise superset
11 lbs 3x8 each
Barbell Shrugs
135 3x10,12,15
Feeling better, squats moved well. Been eating more as my weight reflects. So hard for me to run anything without putting on weight. Depth was questionable on top set, of squat, wraps were very tight. I knew it was gona be tough to get depth, we took a video but the safeties from the rack were in the way.
bw:225
Heavy Squats/ Rep Bench
3 ct eccentric Squat
275 3x3
397 2x1
Wrapped Sqaut
440x1
474x1
496x1
512x1
Tng Bench, Pause Last rep 2 ct
209x8
237x8
259x8
OHP
110 3x8
Fronot Raise/ Side Raise superset
11 lbs 3x8 each
Barbell Shrugs
135 3x10,12,15
Feeling better, squats moved well. Been eating more as my weight reflects. So hard for me to run anything without putting on weight. Depth was questionable on top set, of squat, wraps were very tight. I knew it was gona be tough to get depth, we took a video but the safeties from the rack were in the way.
