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Worf's 1st meet log
- Thread starter Worf
- Start date
Worf
Member
Bw:226
light bench/ Heavy Deadlift
Tng Bench
187 3x5
Deadlift Convetional
264x3
385x1
496x1
540 3x1
Barbell Shrugs
155 3x10
Front/ Side Raises
10 lb kb 3x8 each
So dead’s weren’t moving well. Hip pain was making me helicopter some of the reps. So he had me do my rough opener 3 times. The 3rd was smooth and clean, finally got the adductor warmed up. Probably just take it by feel next week, that’ll be the last heavy deadlift before the meet. Started linsopril 20 mg Yesterday and blood pressure is already trending down. Bumped test to 450 week and keeping deca at 150. Might throw some var in the last week. Looking for a 1500 lb total come meet day but the body can only improve so much within a short time frame.
light bench/ Heavy Deadlift
Tng Bench
187 3x5
Deadlift Convetional
264x3
385x1
496x1
540 3x1
Barbell Shrugs
155 3x10
Front/ Side Raises
10 lb kb 3x8 each
So dead’s weren’t moving well. Hip pain was making me helicopter some of the reps. So he had me do my rough opener 3 times. The 3rd was smooth and clean, finally got the adductor warmed up. Probably just take it by feel next week, that’ll be the last heavy deadlift before the meet. Started linsopril 20 mg Yesterday and blood pressure is already trending down. Bumped test to 450 week and keeping deca at 150. Might throw some var in the last week. Looking for a 1500 lb total come meet day but the body can only improve so much within a short time frame.
Last edited:
Worf
Member
Bw:226
Heavy Bench
Comp bench paused
264x2
308x1,330x1,341x1
347x1
264x3
286x3
297x3
Dips
BW 3x10
Tricep extension, Dbell seated
50x10,65x10,75x10
Alternating Dbell Curls
30’s 3x8
Decline Sit-ups
bw 3x15
Bench moved good, made a good call on the jumps. May have been where I fucked up last week. Also pushed the calories up. At the point of adding some dirty stuff just to get em down. Chocolate muffins, sausage,egg,cheese breakfast sandwiches,chips etc.
Heavy Bench
Comp bench paused
264x2
308x1,330x1,341x1
347x1
264x3
286x3
297x3
Dips
BW 3x10
Tricep extension, Dbell seated
50x10,65x10,75x10
Alternating Dbell Curls
30’s 3x8
Decline Sit-ups
bw 3x15
Bench moved good, made a good call on the jumps. May have been where I fucked up last week. Also pushed the calories up. At the point of adding some dirty stuff just to get em down. Chocolate muffins, sausage,egg,cheese breakfast sandwiches,chips etc.
Worf
Member
More so than clean food tbh. Pasta, breakfast sandwiches, muffins, Chinese food, cookies, Rice Krispies, Mexican food. All of the stuff in those categories are fucking money for moving weights.
Worf
Member
Bw:226
Heavy Squats/ Rep Bench
Comp squats
286x3
396x1
418x1
429x1
Add wraps
463x1
496x1
529x1
540x1 PR
TNG Bench 8’s
231x8
264x8
292x8 Rep PR
OHP 3x8
110;135;135
Ez Bar curls
65lb 3x10
Front Raises/ Side Raises
3x8 each 10 lb kb
Squats are absolutely flying , 10 lb PR with room in the tank. Coach was actually kinda ticked we didn’t go a little higher on the top single since we only have another week of heavy squat. Probably shoot around 550-562 next week. This is really got my opener as a moving target. Depending on how next weeks top single moves I may be challenging a State record at the meet if everything goes well. Bench rep work has been good for the last 5 weeks I’d say and another little 5 lb PR here. Really getting the ROM shortned
Heavy Squats/ Rep Bench
Comp squats
286x3
396x1
418x1
429x1
Add wraps
463x1
496x1
529x1
540x1 PR
TNG Bench 8’s
231x8
264x8
292x8 Rep PR
OHP 3x8
110;135;135
Ez Bar curls
65lb 3x10
Front Raises/ Side Raises
3x8 each 10 lb kb
Squats are absolutely flying , 10 lb PR with room in the tank. Coach was actually kinda ticked we didn’t go a little higher on the top single since we only have another week of heavy squat. Probably shoot around 550-562 next week. This is really got my opener as a moving target. Depending on how next weeks top single moves I may be challenging a State record at the meet if everything goes well. Bench rep work has been good for the last 5 weeks I’d say and another little 5 lb PR here. Really getting the ROM shortned
Dude 100%...I feel I’ve gotten weaker more from eating clean than being in just a deficit lol.
-Your numbers are moving like crazy, man. 600 squat should come by the end of the year / early next year.
Clean food makes you feel better, but I'm convinced pizza, diner style breakfast foods, ice cream, pasta, etc makes you stronger.
I’m leaning this way too. Could be the fats. I know they play a role somewhere—I just didn’t understand all of what Justin Harris was saying in the seminar I watched lol.
there’s gotta be a reason all the top powerlifter a gorge on McDonald’s and shit preworkout lol
Brandaddy
Member
True but as you get older eating dirty may not help as much.
Worf
Member
Bw:227
Light Squat/ Moderate Bench
Ssb Squats
240 3x5
TNG Bench, 5’s
231x5,264x5,297x5
Pretty tired today. Pr’s have been catching up to me I guess. Was very tired. So basically did an active recovery day. Heavy deadlift Thursday, so hoping to have something for a good single prior to the meet.
Light Squat/ Moderate Bench
Ssb Squats
240 3x5
TNG Bench, 5’s
231x5,264x5,297x5
Pretty tired today. Pr’s have been catching up to me I guess. Was very tired. So basically did an active recovery day. Heavy deadlift Thursday, so hoping to have something for a good single prior to the meet.
Worf
Member
Bw:226
Light Bench/ Heavy Deadlift
Tng Bench
187 3x5
Conventional Deadlift , Calibrated Plates Deadlift Bar
264x3
385x1
496x1
540x1
562x1
584x1 PR
Front Raises/ Side Raises Superset
10 lb kb 3x8 each
Good little Deadlift PR. I have done this on bumper plates in the past but not calibrated plates. Tried this about 9 months ago on calibrated plates and couldn’t lock it out. Had a 578 3rd attempt at my meet in March. This 584 Moved very smooth on the video. Called it there. Will taper deadlift next week and then skip week of meet. Coach is looking for 600-606 on meet day. Im gona give it everything in my power to get it.
Light Bench/ Heavy Deadlift
Tng Bench
187 3x5
Conventional Deadlift , Calibrated Plates Deadlift Bar
264x3
385x1
496x1
540x1
562x1
584x1 PR
Front Raises/ Side Raises Superset
10 lb kb 3x8 each
Good little Deadlift PR. I have done this on bumper plates in the past but not calibrated plates. Tried this about 9 months ago on calibrated plates and couldn’t lock it out. Had a 578 3rd attempt at my meet in March. This 584 Moved very smooth on the video. Called it there. Will taper deadlift next week and then skip week of meet. Coach is looking for 600-606 on meet day. Im gona give it everything in my power to get it.
Worf
Member
Bw:227
Heavy Bench
Comp Bench , Paused
220x2, 264x2
308x1
330x1
352x1 @RPE 9.5
264x3
286x3
297x3
Dbell Seated Press
50’sx8
60x8
70’sx8
Dbell Shrugs
70’sx15,15
90’sx15
Lat Pd
100x10,130x10,140x10
Tricep Rope extension
60x10,80x10,10,10
Decline Crunches
bw 3x15
Pretty fatigued from the deadlift yesterday. Bench was moving very good. Made some big jumps because all the change plates were in use. Bench opener may be a moving target as well. I’m pretty well wiped but my lifts are doing very well, I should be able to get some rest this weekend but I’m on call so never can tell
Heavy Bench
Comp Bench , Paused
220x2, 264x2
308x1
330x1
352x1 @RPE 9.5
264x3
286x3
297x3
Dbell Seated Press
50’sx8
60x8
70’sx8
Dbell Shrugs
70’sx15,15
90’sx15
Lat Pd
100x10,130x10,140x10
Tricep Rope extension
60x10,80x10,10,10
Decline Crunches
bw 3x15
Pretty fatigued from the deadlift yesterday. Bench was moving very good. Made some big jumps because all the change plates were in use. Bench opener may be a moving target as well. I’m pretty well wiped but my lifts are doing very well, I should be able to get some rest this weekend but I’m on call so never can tell
Worf
Member
Bw:229
Heavy Squats/Rep Bench
Comp Squats
286x3
396x1
440x1
add wraps
496x1
529x1
551x1 PR
562x1 PR
Tng Bench 8’s
231x8,264x8,297x8 (PR Reps)
Ohp
110x8,135x8,8
Kb Front& Side Raises superset
10lb 3x10Front each
Body weight crept up a little, ate some bbq yesterday. It should stabilize By the beginning of the week. Squats moved great. The last few weeks I have just been making leaps on squat. Based on the video of my 562 single it looks like a second attempt. Depth was tough to get with how tight the wraps were but it looked right on In gym shorts and a baggy shirt. Should be fine in a singlet and based on the speed there’s another 15-20 lbs there. Ive finally become decently skilled in these wraps and I think ol’ coach can crank em up a little bit harder if it’s there meet day. Bench is chugging along but nothing crazy.
Heavy Squats/Rep Bench
Comp Squats
286x3
396x1
440x1
add wraps
496x1
529x1
551x1 PR
562x1 PR
Tng Bench 8’s
231x8,264x8,297x8 (PR Reps)
Ohp
110x8,135x8,8
Kb Front& Side Raises superset
10lb 3x10Front each
Body weight crept up a little, ate some bbq yesterday. It should stabilize By the beginning of the week. Squats moved great. The last few weeks I have just been making leaps on squat. Based on the video of my 562 single it looks like a second attempt. Depth was tough to get with how tight the wraps were but it looked right on In gym shorts and a baggy shirt. Should be fine in a singlet and based on the speed there’s another 15-20 lbs there. Ive finally become decently skilled in these wraps and I think ol’ coach can crank em up a little bit harder if it’s there meet day. Bench is chugging along but nothing crazy.
Ever thought of trying a mock meet at some point, even wearing a singlet and recording your lifts to see where you at? Maybe have a buddy call out the commands and check your depth too..
Worf
Member
I did that last meet prep but not all 3 lifts. I wore the singlet for squats to gauge depth and recorded the attempts since the coach was back spotting. I work with a coach once to 3 times a week. On my heavy Bench day its not really a full session, he just happens to train at the same time and calls commands when meet is close, gives a spot on top single. I do 3-4 weeks out I typically hit 3 working singles in squat bench and dead’s just never all in the same day as it’s too taxing. Tried that before and it will throw off training for a week or so if you aren’t used to it. I know some guys do an s/b/d day every week I just can’t be in the gym that long with the family.
Makes sense.
Brandaddy
Member
That basically ties my squat PR. Guess I have to get these little chicken legs to work. Lol. Could be a nice competition to see who could do 600 in wraps first.
Beats my best ever wrapped squat of 550x1 back in 2017.
