Tuesday, December 29, 2015

Squats
300 x 5
315 x 5
390 x 9

315 x 3 x 10

Dumbbell lunges
50s x 16

Farmers' walk
200s

Leg curls
Benched heavy for the first time in quite a while. Got up to 275x5 and forced myself to stop. Felt very little pain. This is good news. I'll incrementally go further and further every week and carefully gauge how my shoulder feels.

Have really been hammering my chest lately, but disappointingly my arm size has remained the same over the past few years, around 17.2 inches.

Saturday, December 26, 2015

A little behind on training because of Christmas but that's okay. Between work lunch, eating at my sister's, and then my aunt's, I had a feast. Didn't get any presents except for a pair of shoes and an AMC gift card from a coworker.

Managed only 515x1 for mat pulls at a 2-mat height yesterday before work. Came back at night with the intention of doing RE squats but the bar was still set-up for mat pulls so I decided to give it another try and got 5 reps. Afterwards, did 150 x 30, 30, 25 on SSB squats, along with neck harness crunches and band leg curls.

Tuesday, December 22, 2015

Strict press
167.5 x 5
192.5 x 5
217.5 x 4

180 x 8, 8, 8, 8

Lying dumbbell rows
125s x 10, 10, 10, 10, 10

Monday, December 21, 2015

Did my normal bodybuilding day for deload upper-body, but went a little easier on the volume and forced reps due to it being deload week.

Deload

SSB squats
180 x 5
225 x 5
270 x 5

220 x 10, 10, 10

Thursday, December 17, 2015

Deload

Mat pulls (5)
500 x 3

SSB squats
150 x 25, 20, 15

Really didn't feel like training but there's a Christmas party at work tomorrow and I'm going in earlier than is typical for the afternoon and I wanted to make sure I got this done in case I sleep in.

Wednesday, December 16, 2015

Deload

Strict press
105 x 5
135 x 5
155 x 5

125 x 10, 10, 10 ,10

Lying dumbbell rows
100s x 12, 10
115s x 8, 8, 12

Incline bench
55 x 30

Keg curls
160 x 12

Tuesday, December 15, 2015

SSB squats
335 x 5
380 x 3
425 x 4
Good number to be at, especially with the SSB. Woke up to my lower back hurting so bad the previous morning that I delayed this to today. Still hurts but is getting better. It's either from push pressing (not likely) or sitting in a really uncomfortable chair at my sister's engagement party on Sunday for a long period of time. Ended up tweaking my left upper back near or at the rhomboid, an injury unique to the SSB, so I muscled through this in some pain.

315 x 10, 10, 10

Leg curls, neck crunches, reverse crunches

Saturday, December 12, 2015

Push press
225 x 5
250 x 0, 0, 0
250 x 0, 1

Problem was a matter of catching it in the right spot. Rest of the session was typical upper-body bodybuilding.

Friday, December 11, 2015

My mile time tonight:

Jogged to the high school, spontaneously thought I'd give the mile a try on the track, and did a leisurely two laps before I checked my time: 6:47. My pace was wayyyy slower than I thought, so I upped the speed for the last two. If I try from the start I should have an 8 minute mile. Improving this will be a fun goal for cardio.

By the way, why did I egregiously post my phone's screenshot instead of simply writing the number? I dunno, pretty colors.
Mat pulls (3)
515 x 7
Two rest paused reps. Left hand was too far in and weight was disproportionately heavy on that side, especially on the 6th. Only adjusted on the final rep.

SSB squats
150 x 25, 20, 25

Neck crunches

Farmers' walk
200 lbs
About 4 pick-ups over a pretty short distance, nothing I killed myself over. Toughest part was the momentum from turning around getting me in completely the wrong direction.

Tuesday, December 8, 2015

Strict press
190 x 5
215 x 3
240 x 1
Good, redeemed these failed numbers from last cycle. I'll be repeating the prior days from this cycle but progressing the 1RM, like I've done with my bench press, because my strength there is disproportionate and I don't see a point in holding that week back after being on this program and staying conservative for many years.

Lying dumbbell rows
115s x 12
125s x 8

Strict press
175 x 10, 10, 10, 8

Kroc rows
160 x 30
Thought I'd have to ease back into these and ended up setting a PR. Since training at home, my back work has just been at a heavier standard than before.

Lying dumbbell rows
125s x 10, 10

Wide barbell incline press
65 x 25, 20

Neutral-grip chins
25

Rear delts, chest flyes, curls
My phone just tried to autocorrect "curls" to "girls". Asshole.

Big dinner tonight. Family came over and I had a homemade burrito while waiting for an uncle to arrive. Then immediately after that with everyone at the table I had two kabobs, Persian yogurt, rice, and before bed a casein shake.

Monday, December 7, 2015

SSB squats
315 x 3
360 x 3
405 x 5
Had done squats the day before yesterday combined with my upper-body day so legs were sore and I intended to only do 3, but it felt so light I did a feel-good 5. No knee pain, glad it didn't last.

Strip-set
315 - 240 - 150 - 60 x 10
Uh oh, falling behind on this. Let's recap: last Friday I just couldn't pull anything. Got up to 405x5 but couldn't break 515 once off of 3 mats. In some positive news, though, I can rep 405x5 double overhand without chalk no problem.

Saturday I just did some bodybuilding stuff, which I'm really enjoying. I have no idea how weak my bench press might be now but my arms and chest are growing. I went out to lunch with a coworker before my shift and some guy skateboarding past us goes "Quit working out, you make the rest of us look bad" as he rides by and punches my arm.

Tuesday, December 1, 2015

Strict press
185 x 3
205 x 3
232.5 x 0, 0
Was able to do 3 really easy partial reps but couldn't lock anything out. Maybe something to do with my healing shoulder.

175 x 9, 8, 8, 8
It dawned on me that instead of holding the last reps up over my head for several seconds to increase muscular stability, maybe I should do the opposite and NOT lock anything out, like...I can't believe I'm not joking about this reference for once, but like Ronnie Coleman used to advocate.

Lying dumbbell rows
115s x 10, 12
125s x 10, 10, 10

Curls and light RE pressing

Sunday, November 29, 2015

Knee hurt doing squats today. Got up to the minimum I needed, 385x5, and shut it down after the last rep, which was the worst. No serious injury, just some pain I think from being really relaxed and implementing lazy form.

Saturday, November 28, 2015

Push press
225 x 2 (failed third)
225 x 5
245 x 1
Tested the waters on bench pressing first. Shoulder is much better but I stopped at 135 because of slight pain. As for the overhead pressing, balance was a significant issue, either from being out of practice or training in thick wool socks and running shoes due to the cold.

Incline dumbbell press
50s x 22, 17, 17, 16

Chin-ups
20, 20
45 x 12, 12
90 x 8

Dumbbell skullcrushers
50s x 8, 8, 7, 6

Alternating dumbbell curls
50s x 18
Bilateral
50s x 10, 8, 8

Band pull-aparts

Thursday, November 26, 2015

Mat pulls (4)
515 x 7
Took two rest pauses to grind out reps 6 and 7. Back hasn't been feeling great lately so this was a win.

SSB squats
150 x 30, 25, 25

Didn't do anything for Thanksgiving this year again except work and training but my coworker brought me a plate of food, which was awesome of her.
Strict press
165 x 5
190 x 5
217.5 x 4

175 x 9, 8, 8, 8

Lying dumbbell rows
115s x 10, 12
125s x 10, 10, 10

Dumbbell press and curls

Monday, November 23, 2015

Deload

SSB squats
175 x 5
220 x 5
265 x 5

220 x 3 x 10

Saturday, November 21, 2015

Deload

Incline bench press
185 x 8, 10, 8
135 x 17, 17, 17
Some shoulder pain, but I think I can keep this up and get better. Looks like I'm going to have to be patient and not rush into benching heavy.

Pull-ups
20, 20
45 x 10, 10
90 x 8

Curls
50s x 12

Friday, November 20, 2015

Deload

Mat pulls (7)
500 x 3
During the work-up sets I completely forgot to use chalk and double overhanded 405x5 pretty easily.

SSB squats
150 x 24, 17, 13

Shoulder is feeling better. Hoping I can bench heavy after this week but if not it's cool.

Tuesday, November 17, 2015

Deload

Strict press
105 x 5
130 x 5
155 x 5

125 x 10, 10, 10, 10

Lying dumbbell rows
100s x 10, 10
115s x 10, 10, 10

Incline dumbbell press
50s x 16

Curls

Been sleeping so much this past week, 9-10 hours a night. Not sure why I've felt so tired at night but I fall dead asleep as soon as I'm in bed and that's nice.

Monday, November 16, 2015

SSB squats
330 x 5
370 x 3
415 x 5

310 x 12

Really satisfied with where I'm at here: the same point with a straight bar before my knee started hurting. On that note, it felt a little tender here but held out fine. I do think I should get another pair of knee sleeves for some preventative aid. My SBDs are just too tight and seem to hurt my innate power at the bottom of the squat by giving rebound. Rehbands may work better since they're a bent shape.

Above was what I finished before work (got called in on my day off by an ill coworker, whom I was happy to help out).

Night workout at 9:30pm:

SSB squats
310 x 10, 10, 8

Neck crunches
2 sets forward with band, 2 sets backward with 45 lb plate hanging from me

Band leg curls

Saturday, November 14, 2015

Ran three hill sprints yesterday, followed by a jog.

Today I attempted to floor press off of 9 mats so I could get some heavy pressing in. No way. Trying to break 135 from a dead stop was impossible with my shoulder. Did what I could the rest of the session. If my upper body can't get stronger, I'll at least make it bigger.

Incline bench
185 x 5, 10, 10
135 x 15, 12, 15

Chin-ups
10, 10
45 x 10, 10
90 x 8, 8

Dumbbell skullcrushers
50s x 7

Kettlebell skullcrushers
50 x 13, 10

Keg curls
160 x 15

Band tricep pressdowns
15

Band curls
18

Bilateral dumbbell pause curls
50s x 10, 10

Thursday, November 12, 2015

Mat pulls (5)
515 x 8
Excellent after last week. This scheme of going back up a mat after a failure session has been so great. I got one rep over last time at 5 mats, too.

SSB squats
150 x 30, 25, 25

Band leg curls

Ab wheel, reverse crunches

Eating a little bit more calories and being more lenient with carbs, but diet is still "clean" for all intents and purposes. Just holding my weight for now until I can press really heavy again. Gaining a pound or two would be fine as well. For me, the rule is drop either body weight or bar weight to stay strong, never both at once.

Tuesday, November 10, 2015

Strict press
190 x 5
215 x 2, 0
240 x 0
Shoulder held me back, couldn't fire as hard as I wanted and I had no control on the eccentric so the bar would plop back on my chest and I'd lose some tightness.

175 x 8, 8, 8

Dumbbell rows
125s x 5 x 8-10 reps

Isolation stuff

Monday, November 9, 2015

I'm going to be more serious about healing up my shoulder after the last humbling bench workout. Today I used the SSB so I wouldn't have to strain it on straight bar squats.

Oh yeah, it was also raining and soaked outside. I stared out the window and thought for a second about how I don't want to squat in puddles. Then I laughed at my flirtation with weakness.

SSB squats
310 x 3
350 x 3
395 x 7

310 x 10, 8, 8

Pretty good, not a big decrease from straight bar despite my back definitely working much harder.

Saturday, November 7, 2015

Bench press
260 x 3
300 x 2

Shoulder hurt so I shut this down. At least I got somewhat heavy first. Rest of the workout as fun bodybuilding stuff using my dumbells. So glad I got the 50s recently.

I must be the only dork ever to bring a case of protein powder to a wedding. Okay, just the bride's house the night before, anyway.

Friday, November 6, 2015

Mat pulls (4)
515 x 3
Just a weak day. Will go back to 5 next week.

SSB squats
150 x 25, 25

Spent 3 hours shopping after work for wedding attire and gifts, glad that's over with. My dad is awesome and had In N Out waiting for me at home.

Thursday, November 5, 2015

Fasted walk for an hour before work, which was negated by two large slices from Pizza My Heart later while hanging out at George's. We watched some terribad movies and I needed the energy. Politely rejected alcohol as per my weight plan, plus I don't drink more than once a week and Halloween was pretty crazy.

I will start to get stricter with my diet. My carb and caloric intake has been lower so now it's time to polish up the rough edges.

I'm invited to a wedding on Sunday. Never been to one but I assume there will be a squat rack. In all seriousness, it should be fun and will be awesome to support my friend. I'm driving over tomorrow but will make sure to get a bench press workout in beforehand.

Tuesday, November 3, 2015

Strict press
180 x 3
205 x 3
230 x 3

177.5 x 8, 8, 8

Lying dumbbell rows
115s x 10
125s x 10, 10, 10, 10

Dumbbell press
50s x 20, 18, 15
Stopped before my shoulder began to hurt.

Curls and rear delts

Monday, November 2, 2015

Squats
285 x 5
330 x 5
375 x 11

315 x 10, 10, 8

Leg curls

Neck crunches

Ab wheel and reverse crunches

Ah, so begins the wet season. It's still California though so the sun came out after last night's rainfall and it wasn't too bad by the time I got to lifting, just muddy and dirty.

Tightened up my belt with my slimming belly. Goal is 200, though I'm in no rush for it, and exceptions are always made when I get sick and have to eat a lot to make up for inactivity.

By the way, registration for my powerlifting meet came and went. I noticed that they don't offer Paypal as a way to pay so I emailed the organizer asking if I could do that and scan my registration to get in on time, but no response. My fault for not doing it much earlier. I have a stupid habit of signing up for meets in the final week in case I get injured beforehand during training. From now on I'm going to commit well in advance, as this is the second competition I've dropped the ball on now.

Saturday, October 31, 2015

Bench press
245 x 5
275 x 5
317.5 x 4
Left shoulder is still hurting. Plan is to flat bench only as the main exercise and see if I can heal while still doing that.

Incline bench press
225 x 7, 7
205 x 9, 8
Refrained from pushing myself, just tried to keep the rep range at a point before the bar speed slowed down.

Chin-ups
20
45 x 9
90 x 8, 8, 8

Skullcrushers
50s x 8

Tate press
50s x 8

Curls
50s x 15, 15, 10

I actually get to train on Halloween instead of contending with the gym being closed or closing early, nice.

Friday, October 30, 2015

Mat pulls (5)
515 x 7

SSB squats
150 x 25, 25, 20

Leg curls

Did the mat pulls before work and the squats at night.

Wednesday, October 28, 2015

Down to 223. With the weight loss, being sick, and painful shoulder I was concerned about losing strength, but my diet has been on point and that didn't happen.

Strict press
165 x 5
190 x 5
215 x 5

175 x 8, 8, 8

Lying dumbbell rows
115s x 12
125s x 8, 10, 10, 10

Decline push-ups
30

Dumbbell press
50s x 20, 15

Dumbbell curls
50s x 2 x 15

Monday, October 26, 2015

Deload

SSB squats
170 x 5
215 x 5
255 x 5

220 x 10, 10, 10

Band leg curls

Feeling a bit less sick. Mostly just congestion and a mild cough left.

Saturday, October 24, 2015

I've missed recording a ton of things that I had at least saved as drafts in Blogger. I've published them all below.

Am currently sick in a minor way that I'm hoping doesn't get worse. Yesterday I had a sore throat. Today it's feeling better but I'm more sniffly and congested. Luckily, last time I got sick I discovered the holy elixir known as "NyQuil" and have it standing by.

My left shoulder has also been hurting for about a week, while the last time I deloaded it was my right one that was problematic. It's been feeling better but it hurt while benching today. Hoping it goes away next time I bench heavy.

On a sidenote, benching 360 and squatting 405x8 were very cool return-to-form type accomplishments. Neither are PRs, but they're close. Done while losing weight, albeit slowly, and fresh from an injured knee.

Deload

Bench press
155 x 5
185 x 5
225 x 5

Close-grip bench press
185 x 8, 8, 8, 8

Chin-ups
10, 10, 10,
45 x 10
90 x 5

Strict press
135 x 9

Barbell curls
135 x 10

Friday, October 23, 2015

Deload

Mat pulls (7)
500 x 3

SSB squats
135 x 24, 17, 13

Wednesday, October 21, 2015

Deload

Strict press
102.5 x 5
127.5 x 5
152.5 x 5

125 x 10, 10, 10

Dumbbell press
50s x 20, 20

Lying dumbbell rows
115s x 10, 10, 10, 10, 10

Dumbbell curls
50s x 15, 15

Tuesday, October 20, 2015

Squats
320 x 5
365 x 3
405 x 8

315 x 10, 10, 10
135 x 20

Neck crunches

Band leg curls

Monday, October 19, 2015

SSB squats
290 x 8
310 x 5, 8

Bench press
275 x 5
315 x 3
360 x 1

Chin-ups
20
45 x  4 x 10

Close-grip bench press
252.5 x 10, 9, 8, 8

Curls

Saturday, October 17, 2015

Mat pulls (5)
515 x 0

Body had nothing in it. Oh well, just one of those nights.

Friday, October 16, 2015

Strict press
187 x 5
212 x 3
237 x 1

175 x 9, 9, 8,8

Lying dumbbell rows
115s x 12
125s x 10, 10, 10, 10

Monday, October 12, 2015

Squats
300 x 3
340 x 3
385 x 10
Making 20 lb gains every session now

305 x 10, 10, 10

Neck crunches (both sides)
To crunch forward I've had to do a lot of experimentation. Finally settled on my heaviest Iron Woody band around a tree attached to my neck harness. Crunching my head back has been simple, just a 45 lb plate (8 reps) hanging.

Band leg curls

Couple reps on the ab wheel to get a feel for it again, 35 second plank

Squats in the 30-50 range have blown up my numbers back to old form after some trouble times from getting sick and then having a painful knee back-to-back. Alas, light weight for high reps doesn't work for me when losing weight, so this is going to have to change soon.

Saturday, October 10, 2015

Bench press
260 x 3
295 x 3
330 x 3

Chin-ups
17, 20,
90 x 8, 8, 8

Close-grip bench press
252.5 x 10, 8, 8
225 x 10

Done before work again. At night lots of bodybuilding stuff but taking it a little easier on the pec work because of shore front delts. Did things like benching the bar super wide for max reps which was easier on my shoulders than the constant tension from strong band flyes and push-ups.

Thursday, October 8, 2015

Mat pulls (6)
515 x 8
Rest pause to get the last rep. Back has been feeling bad lately. Stretched it all day including at work but still went into the session with stiffness and pain. After my heavy set it felt great, something I've noted in this log for many years.

SSB narrow squats
80 x 30, 25, 25
Took it a little easy because my legs were still sore from squat day. Unfortunately, with my calories coming down I'm going to start to retire the high rep work, which my body responds to incredibly when I'm eating a lot but not so much on a deficit.

Tuesday, October 6, 2015

Weighed 227 today. I will begin my cutting phase and come down to 220 in time for a powerlifting meet next month on the 15th.

Strict press
177.5 x 3
202.5 x 3
227.5 x 3

175 x 8, 8, 8

Lying dumbbell rows
115s x 12
125s x 10, 10, 10, 10 

Decline push-ups
30, 28
Flat wide
25

Behind the neck press
45 x 2 x until tired

Band tricep pressdowns
20

Ball sac curls with bands
3 x 15

Held back on the assistance work today. No need to train balls to the wall every session, especially on assistance exercises.

Monday, October 5, 2015

Squats
280 x 5
320 x 5
365 x 10

305 x 3 x 10

Leg curls

Saturday, October 3, 2015

Bench press
240 x 5
275 x 5
315 x 5

Chin-ups
17, 20
90 x 8, 8, 8


Close-grip bench press
252 x 10, 10, 8
225 x 10

Strong session. Really rushed things to get to work on time. My arms felt blown up just from cutting rest times a bit short and I barely got the 10th rep of 225. As usual, I'll do isolation stuff tonight, at the potential sacrifice of catching UFC.

Shoulder is a little achy on heavy sets but definitely much better. No pain at all at 252, it was just 275 and up.

Friday, October 2, 2015

Mat pulls (7)
495 x 8

SSB squats
80 x 35, 35, 30
Goddamn, I've been lazy with this log lately. Did this on Tuesday.

Strict press
162.5 x 5
187.5 x 5
212.5 x 5

175 x 10, 10, 10

Lying dumbbell rows
115s x 12
125s x 8, 10, 10, 10

Decline push-ups
30
Flat
35

Thursday, September 24, 2015

Squats
305 x 5
345 x 3
385 x 8

300 x 10, 10, 10
135 x 23

Leg curls

Neck crunches

Saturday, September 19, 2015

Trained biceps, chest, and rear-delts tonight and got a good pump. I've been making use of the Ironmind loading pin I ordered and it's so much better for weighted pull-ups than having to lap the plates while sitting down and fiddle with running the chain through the holes.

Weighed 224 today. I've gained a lot of weight and don't look too sharp, haha. I'll make sure to stay within range to cut to 220 for my powerlifting meet. Optimally my normal competing weight is 200 but that time is definitely not now.
Did mat pulls off 7 mats for only 5 a couple days ago. I'd forgotten to take breaks at work and my back was feeling very stiff. Also, while doing kettlebell goblet squats I discovered that that's what's been bugging my shoulder. The fix for that is easy, just do high rep bar squats.

Bench press:
Up to 355 x 1
Shoulder hurt but singles were manageable.

Close-grip bench
250 x 10, 9, 8, 8
Pain here too but I'm stupid so I kept going.

Chin-ups
15, 20
90 x 8, 8, 8

Might do more after work, depending on if I get called in early for tomorrow.

Wednesday, September 16, 2015

Strict press
187.5 x 5
212.5 x 3
237.5 x 1

175 x 10, 10, 8

Lying dumbbell rows
125s x 8, 12, 12, 12, 12

Tricep pressdowns

Curls

Rear delts

Tuesday, September 15, 2015

Squats
285 x 3
325 x 3
365 x 8

297.5 x 10, 10, 10
135 x 20

Leg curls

Saturday, September 12, 2015

Bench press
257.5 x 3
292.5 x 3
327.5 x 3
Right shoulder is hurting a little bit.

Pull-ups
12, 20, 20
90 x 8, 8

Close-grip bench press
250 x 9, 9, 8, 8
This was on Thursday night.

Mat pulls (8)
515 x 9

Kettlebell goblet squats
35, 40, 40

Tuesday, September 8, 2015

Strict press
175 x 3
200 x 3
225 x 3

Lying dumbbell rows
115s x 12
125s x 8, 10, 8

Band pressdowns
20

Barbell skullcrushers
95 x 12, 10, 10

Pull-ups
20

Band chest flyes
20, 15, 15

Rear delts

Keg curls
160 x 15

Band curls

Keg pushups
20

Trying to press less and do more isolation on one day out of the two upper-body days a week while I'm eating a lot. 

Monday, September 7, 2015

Squats
275, 315 x 5
345 x 8
How about that? Things are picking up for this. Knee ached a tiny bit on one of the work-up sets so I widened my stance and thought "powerlifter" which fixed things. It was an easy final set but I didn't want to max out.

I find that really focusing on exploding up with my butt and feet takes a load off of the knees bearing everything while at the bottom. Stuff I should already know but when concentrating on that I could feel a difference vs how I usually squat.

295 x 10, 10, 10
ATG: 135 x 15

Leg curls

Saturday, September 5, 2015

Bench press
237.5 x 5
270 x 5
312.5 x 4
Barely missed a fifth. Literally struggled for at least 6 seconds before lockout but not getting it. I think that fight under tension probably benefited me more than the extra inch locking it out would have, haha. In any case, have gotten stronger.

Chin-ups
12, 15, 20
90 x 8, 8

Close-grip bench
250 x 9, 7
225 x 8, 8

Did this in about an hour. Left it at here because of work, and didn't get to do any additional bodybuilding stuff at night because I got called in early the next day. 

Thursday, September 3, 2015

Mat pulls (9)
515 x 9
Holy shit, this was easy despite my left grip being in too far and the barbell tilting to one side so that I kept trying to readjust. No rest pauses. Last time I got 7 with 1 rest.

SSB squats
290 x 9, 8, 8

Band leg curls

Tuesday, September 1, 2015

Strict press
160 x 5
185 x 5
210 x 5
Feeling a little beat-up from the comp but hit my goal anyway. My post-sick training worked really well, 5 lb increase.

Chin-ups
10

Incline bench press
205 x 10
185 x 11, 11

Lying dumbbell rows
115s x 10, 10, 10
Chin-ups x 20

Barbell skullcrushers
105 x 10

Iron Woody band pressdowns x 20

Chest flyes with band

Kettlebell curls
50 x 20

Band pull-aparts

Finished in a little more than an hour, goal was mostly to get a pump.

Sunday, August 30, 2015

The Beast From the West meet write-up

In my last entry I noted that I was competing in the meet at Untamed Strength. Wrong! The gym was the location for the early weigh-ins. The same-day weigh-ins and event was 20 minutes away in a much more obvious location: under a freeway. I showed up at the new address for Untamed, which I had trouble finding, and was flummoxed at the empty parking lot until finally I rechecked Facebook and THEN saw the correct address. I had completely misread where to go.

The right address was 20 minutes away and by the time I got there I was 35 minutes late. Parking was a little tricky so I anchored on a residential street about 5 minutes away and while anxiously walking toward the bustling activity across the street I saw this and almost committed hara kiri over the prospect of being at the wrong place again:


Alas, no Mexican food here, it was the fitness expo. I had already missed the car deadlift, an event I've been training for. The organizer was sympathetic and couldn't have been cooler to me about joining in, though.

Viking press

Within five minutes of dragging my crap from the car to the expo I was up for the viking press. I basically did no warming-up except for some arm swings, but I figured it was going to feel light being a fixed implement and I was right. Unfortunately, having missed the rules I wasn't quite sure on whether or not I was allowed to set it down and attack again. In retrospect, it's obvious that repping it would be for time, but in the middle of the lift I didn't want to take any chances so I tried to rest pause while bracing it, which didn't do anything for me. I got 11 reps, which was 7th place.


Conan's wheel

This was basically God going "Oh, did you have a good time? You liked lifting the weight while people clapped???? Well eat SHIT now!!!!" I had watched Kalle's tutorial on how you really need to dig the thing deep into the crevices of your arms and bring it high up while keeping your hips under the implement. Making it stay close to you is the foundational principle. I had this all in mind but as soon as I stood up with the thing it all went out the window. I stumbled backwards before lurching forward like Frankenstein with his rectum caught on fire at a roller skating derby. The thing went down my arms and holding it with bicep power was the single most amount of strain I have ever felt isolated on one part of my body, barring shoulder dislocations. I'm seriously glad I didn't tear anything.

As ghastly as this was I actually could have kept going in this horrible position, but it was low to the ground and the scrape made the judge say "Down!" as I kept moving forward. I stopped because of this, although he probably saved my arms. 8th place.

 
Frame carry

I dropped the frame on the first run down the lane but picked it right back up and exhibited some decent foot speed to zoom past the girl ahead of me who was going at the same time. On the way back my quads just failed and I couldn't get it any further. I'm seriously shocked and chagrined at my legs being the issue here (my grip held up good, as painful as it was). I've not been squatting past 315 during my knee recovery but I'd figure the car deadlift simulator would have helped moreso in here than squats anyway. Oh well. Get stronger legs, bitch. Somehow I took 3rd here.

I notice some people, both here at the event and in WSM, stop and look at their hands after a drop in the middle of the event. I've honestly never understood this and consider it an excuse to stall rather than practical concern for the skin, in which case I'd rather just be frank about my intentions.



Fingal's Fingers

I expected this to suck and the Conan's wheel to be a good event, especially after one guy came off without lifting the finger and saying "That was torture", but the opposite happened. This was enjoyable as hell and not painful at all. I'd go so far as to say this is my favorite strongman event in terms of fun factor. I'd seen many people not come close to getting this up so I was bracing for a sensory suckage, but was surprised at how light it was. I started "climbing" fast and frantically which prompted the judge to tell me to slow down and aim when my fingers missed the center. Unfortunately I couldn't get a second out of me despite the first going by pretty swift, which stunned me to learn I had taken 1st.


At the end I found I had placed 6 out of 11 while not having any points from the car deadlift, so that's pretty cool. One guy came up to me after the award ceremony and said he was surprised I wasn't up there until I told him I'd come late. I'm glad my pattern has been to get better and better every comp, though.

As I was about to go home I came across a bench press contest at one booth of the fitness expo and signed up. We got 2 attempts. I picked 315 as my opener and finished with 350. The spotter remarked I was strong off my chest but "wonky" by the middle, feedback I appreciated. This was a test for me to see where I was after gaining the weight back from being sick. I'm very happy with it. There were some awesome benchers who went in the low 400s so I didn't expect to be competitive.


Right as I finished I scored some flamboyant socks from someone passing them out so I considered it my prize. All in all, a kickass time. I'll be back.

Friday, August 28, 2015

I'll be competing in an impromptu strongman contest tomorrow, The Beast From the West at Untamed Strength. I had just found out about it the day before yesterday and was able to get covered for work today. The events lack much that I would otherwise have to concern myself with technique-wise like axle cleans or something. I'm very excited.

Waiting to get off work to buy some food and pack before driving to the hotel in Sacramento, same place that I stayed twice before entirely for the breakfast next door. I give myself first place for that.

Thursday, August 27, 2015

Deload

Squats
185, 225, 265 x 5

135 x 18

Wednesday, August 26, 2015

Deload

Bench press
150 x 5
185 x 5
220 x 5

Close-grip bench press
185 x 8, 8, 10, 10

Chin-ups
10, 10, 10
90 x 5, 5

Strict press
135 x 10

Curls
135 x 10

Tuesday, August 25, 2015

Yesterday:

Deload

Mat pulls (9)
495 x 3

SSB squats
220 x 10, 8, 8

Weight gain keeps on coming. The scale read 215.6 this morning on an empty stomach. I'm eager to see where my strength is at after this deload.

Saturday, August 22, 2015

Deload

Strict press
100 x 5
125 x 5
150 x 5

Incline bench press
155 x 8, 8, 8, 10, 10

Dumbbell rows
115s x 8, 8, 8, 8 ,8

Keg curls
160 x 15

Few important dietary things to report on. After inspiration from Jared I went to Taco Bell and ordered 2 Nacho Cheese Doritos Locos Supreme, 1 Fiery Doritos Locos Supreme, 2 Ghost Pepper Grillers, 1 Beef Gordita Supreme, and some Cinnabon desserts. Everything was terrible except for the Doritos Locos and the gordita, especially the "Cinnabon" which broke my heart and tasted nothing like actual Cinnabon. I went back a few days later and just got 3 Doritos Locos and 3 Gorditas and had a vindicated meal, although it cost $17 and I was still hungry.

Last night at work:


Thursday, August 20, 2015

Squats
Up to 315x5

Car deadlift sim
5 plates x 3 x 12

Leg curls

Tuesday, August 18, 2015

Bench press
Up to 317.5 x 3
Everything, including warm-up and work-up sets, felt shockingly heavy, but this was an improvement. I've gained 5 lbs since being sick and am looking much bigger, alternatively. It definitely feels like I need a deload. Pec tendons hurt for the first time in awhile. I should not dumbbell press AND close-grip bench on both press days of the week. Pick one.

Close-grip bench
195 x 8, 9, 8, 8

Pull-ups
10, 12, 20
Weighted
90 x 8, 10, 10

Clean and press
205 x 3, push-press x 5
My clean endurance is terrible. Need to Crossfit this bitch. My overhead strength seems to be getting better at least. I will say that cleaning under fatigue seems to force me to not use my arms as much and to really throw the thing up out of necessity, which is a good habit to practice.

Bodybuilding stuff for chest, tris, rear-delts, and biceps

As I touched on earlier, I've gained 5 lbs in total and weigh 212 now. Arms and chest in particular seem to be growing (belly too, though some of it is carb bloat).

Monday, August 17, 2015

Mat pulls (9)
515 x 7
One rest pause. I have to rush them due to worry about pressure on my knee. Maybe wear sleeves next time.

SSB squats
290 x 9, 8, 8

Saturday, August 15, 2015

I entered the following into my phone while drunk and bored waiting for a friend at a concert last night.

Overhead press
155 x 5
185 x 5
215 x 2

Dumbbell press
115s x 8, 7, 9

Bilateral dumbbell rows
115s x 8, 10, 10, 10, 10

Dumbbell clean and press
115 x 1, 0

Farmers' walk x 200

Push-ups
40, 20

Curls and rear delts

That was my first time using the farmer implements and my foot speed felt fast. I basically allowed myself to fall forward with the weight and move my feet in tandem.

Also the first time in years that I've dumbbell pressed. Pec tendons felt fine.

Thursday, August 13, 2015

Squats
Up to 315 x 5
Getting heavier, good knee progress. Haven't had pain in a while, just moments when I've been standing a lot where it feels a little raw, if that makes any sense.

Car deadlift sim
5 plates x 8, 8, 12
I scratched the crap out of my leg My set-up was off today with the shape of the terrain the bars were on but I got it right the third set.


Leg curls

Tuesday, August 11, 2015

Did cardio for the first time in awhile yesterday. 

Bench press
240 x 5
275 x 5
317.5 x 2
Very weak today, everything just felt like a ton. I've been eating and sleeping good so it's just one of those things.

Bilateral dumbbell rows
115s x 10, 10, 10, 7, 12
Tweaked my wrist on the second to last set so made up for it on the next one. It's so convenient to have ready dumbbells again.

Close-grip bench press
250 x 8, 8, 7, 8

Clean and press
185 x 5, x3 push-press
Same as last time except done when not fresh.

Curls, triceps, chest flyes

Sunday, August 9, 2015

Mat pulls (9)
515 x 6, 3
Set-up was screwy on both sets and kept having to readjust. I'll try again next week and shoot for 8.,

SSB squats
290 x 8, 8, 8
240 x 12
150 x 20
Didn't realize I only did 290x5 last time, terrific. Knees felt good.

Leg curls

Friday, August 7, 2015

Did a pump monkey workout tonight with skullcrushers, curls, keg push-ups, band chest flyes, and band pull-aparts. Women have not come flocking so far but it should be any minute now, so I have Dragonball Z episodes on stand-by.

After work I picked up the dumbbells. I'm planning on pressing the 115s and rowing the 125s for now, as well as doing clean and press with both.
Training frequency was hurt from staying out too late one night and then getting called into work early another day as I was getting ready to train. Didn't seem to negatively impact me.

Strict press
155 x 5
185 x 5
205 x 4
Twice as many as last time. I have transformed from a weak bitch to just pretty weak.

Push press
225 x 2
4 rep attempts but two lockouts. The first 2 were due to balance and the weight being in front of me.


Incline bench
205 x 7, 8, 8

Weighted chin-ups
90 x 8, 8, 10, 10
No weight:
20, 15

Strict press (clean from floor at start)
155 x 8
135 x 8
Tweaked my elbow on the very last rep, doesn't hurt anymore though.

Am going to pick up some dumbbells after I get off work.

Tuesday, August 4, 2015

Got called in for work in the afternoon instead of the morning yesterday so did this early.

Squats:
Up to 295x5
Just a little bit of knee discomfort.

Car deadlift simulator
5 plates x 3 x 12

Kettlebell squats
50 x 20

Leg curls

Woke up this morning with my knee hurting. I am really at a loss, I guess I'll use a bigger cushion that supports the length of my leg instead of a pillow, which has helped before but is annoying to have in bed.

Sunday, August 2, 2015

Done last night around 10-ish.

Clean and press:
185 x 5 + push-press x 3
Shoulders and of all things legs tired so fast. my body is deconditioned so I've been sore everywhere lately. Wrists felt fine.

Curls, chest flyes, keg push-ups, band pressdowns, band pull-aparts

Going to eat more and put on some mass to take advantage of all this isolation.

Saturday, August 1, 2015

Bench press
225 x 5
275 x 5
315 x 3

Band rows
20, 20, 20, 20
One hand: 12

Close-grip bench press
250 x 8, 7, 6
225 x 7, drop-set to 185 x 4, 135 x 8

Done in about an hour before work, good workout for where I'm at right now. That third bench rep was a grind. I'm going to do some more tonight. I have a lot to make-up for.

Thursday, July 30, 2015

Squats
275 x 10, 10
Drop-set of 225, 135 x 10 + the bar x 15
Back was extraordinarily sore from deadlifts yesterday and even wearing a belt squatting was hard. Could have forced through more but didn't want to risk my knees hurting from form deterioration (hence why I haven't been using the SSB). Still, I'm glad to be squatting again and hope to keep this up.

Wednesday, July 29, 2015

Deadlifts
Worked up to 500x1, failed 550 twice. Couldn't break it off the floor. It's nice that 500 is the new 405, though - a comfort weight I find easy on bad days but is still heavy enough to feel like I accomplished something.

Cut this short, promised my dad I'd help with a Costco trip. Will finish later tonight or tomorrow.

Tuesday, July 28, 2015

Strict press
155 x 5
185 x 3
205 x 2
Whoa, this got baby weak during my time off. Hopefully I rebound back after putting some work in. Wrists are feeling good so more strongman training should help.

Push press
225 x 2
Attempted 4 reps and only locked out the middle 2, that's fine. Just wanted to overload the press somehow.

Weighted chin-ups
90 x 8, 8, 9, 10, 10
No weight: 20

Incline bench
205 x 7, 8
185 x 10

Press (clean from floor)
155 x 7, 8

Keg push-ups and curls

Not championship training here by any stretch of the imagination, but kept rest times shorter and got a good pump.

Friday, July 24, 2015

Car deadlift sim
5 plates + 35 x 3, 6, 9, 6, 3
Would like to pick up 100 lb plates and make this an even 7.

Squats
Work up to 225 x 10

Wednesday, July 22, 2015

Was out sick with fevers for a week.

Bench press
275 x 5
315 x 2

Close-grip bench press
250 x 9
225 x 10, 10, 8, 8

Band rows
20, 20, 20, 20, 20

Keg push-ups, curls

Tuesday, July 14, 2015

Took a 2-hour nap after work and woke up feeling terrible and sick. Cough, pounding headache, and stomach ache that has been lasting off-and-on for several days now. Yes, it seems that I am dying. Wanted to get some leg training in before I expire.

Car deadlift simulator pyramid
5 plates x 3, 6, 9, 12, 9, 6, 3
Pretty fun. I can definitely do more on a feeling-good day.

Barbell hip thrusts
135 x 20, 20
While doing these I couldn't help but notice the Dethklok song I was listening to had the lyrics "I'm so fucking dumb" over and over again. Absolutely perfect. Since I'm not full squatting I wanted a way to hit the glutes.

Band leg curls
50

Monday, July 13, 2015

Nothing to report from my trip training wise, other than the fact that I ate well. Not strict but not sloppy either, except for visiting the Tillamook factory and engorging on taco sandwiches, cheese curds, and an ice cream cone. Mmm, anabolic.

Strict press
177 x 3
205 x 3
230 x 2

175 x 10, 9, 8, 7

Weighted chin-ups
90 x 8, 9, 10, 8, 8
No weight: 40

Decline push-ups
37

Keg curls
160 x 20

Car deadlift sim
5 plates x 10
4 plates x 3
Ran out of gas in this attempted drop-set. Just wanted to let my legs know I haven't forgotten about them. Knees were hurting from getting up from my chair throughout the upper-body parts but this didn't give me any pain, thankfully.

Tuesday, July 7, 2015

Going on a 4-day vacation to Portland to visit the girlfriend so I got this done today. Not gonna get too much sleep tonight what with waking up at 4:30 when it's already almost midnight, so I probably should have taken it easy but...nah. 

Bench press
262 x 3
297 x 3
332 x 3
Haven't been getting much sleep the past two days and it's a day earlier than normal so to hit my minimum was great. My pre-workout ritual of coffee, cookie whey protein, and strongman videos really get me fired the hell up. Mariusz screaming in victory was in my head the entire time. Last rep was a real struggle but I bet that lifting 332 for so agonizingly long will make me stronger.

By the way, benching hurt my fucking knee. Jesus.

Close-grip bench press
252 x 4 x 10

Band rows
20, 20, 20, 20
One-handed
12

Curls, 50 lb kettlebell skullcrushers and band tricep extensions, Ball Sac band chest flyes, rear-delts

Chest flyes? Yep, I've been unhappy with my small chest for years from benching powerlifter-style and not isolating it when it used to be my better bodyparts in my teens:



As long as I'm eating a lot I'll throw some chest stuff in. It should help my pec-tendons get stronger, too.

Monday, July 6, 2015

Deadlifts
500 x 6 (PR)
Hah, this lift has totally trolled me. From 9 to 2 mats: 8 reps. Just keep this pattern up for one more week...time for 6! Very happy, still. Knee hurt at the end, especially when rest-pausing on it, but it was worth it. This isn't a wedding.



Messed around with car deadlift simulators after, including 4 plates for 20 air light reps and 5 plates for an easy 10. Wow, these barbell extensions I made from Home Depot make a huge difference. Before I struggled with 3 plates as I tried to keep my arms from ripping off behind me.

Band leg curls: 50

Running short on time and didn't get to use my farmers' handles, unfortunately.

Saturday, July 4, 2015

Strict press
167 x 5
205 x 5
217 x 4

175 x 10, 10, 10, 10

Weighted chin-ups
90 x 10, 10, 10, 10
Bodyweight : 35

Decline push-ups
30

Band pressdowns, Ball Sac curls, rear-delts

Wrists are feeling better, too bad my knee is not.

Thursday, July 2, 2015

Messed around with the car deadlift simulator as a heavy movement since squats aren't manageable right now. I worked up to 5 reps of 4 plates. It's really hard to get it right with the plates clipping at my legs. I scraped my heels pretty painfully. I'm definitely going to build some extenders.

Afterwards, squatted 200 for a few reps before I stopped because of my knee.

Wednesday, July 1, 2015

Bench press
245 x 5
277 x 5
317 x 4

Ball Sac™©® rows
20, 20, 20, 20, 20,

Close-grip bench press
250 x 10, 10, 10, 10

Tris and bis

Tuesday, June 30, 2015

Came home to these:

Unfortunately I don't have enough screw collars so I couldn't use them, but I'll pick some up.

Mat pulls (2)
495 x 8 (PR)
Excellent. Knee hurt a little.

SSB squats
290 x 3
Knee hurt, shut this down.

200 x 1:15
Goal here is to rep 200 lbs for progressively longer and longer periods of time. This is counting walking to and from the bar, unracking, etc., as well as rest pauses. Gonna have to get creative and train my legs like a bodybuilder instead of squatting heavy for low reps.

Band leg curls
50

SSB squats
Bar x 30, no lockout

Saturday, June 27, 2015

Night workout

Decline push-ups
40, 30, 25, 20

Band curls
20, 20, 20, 20

Rear-delts + tricep push-downs
Session today was an hour in order to make it to work, which is crazy short for me.

Strict press
167 x 5
195 x 5
217 x 4
Stuck on this. Really had to grit it out for the 4th. Until I can really overload with the push-pressing and keg work again (wrists are feeling better, by the way), my tactic will be some more tricep and deltoid isolation, based on past success.

175 x 8, 8, 8, 9

Weighted pull-ups
90 x 8, 8, 8, 9, 10

Will do a few more things tonight. Check out my pull-up set-up.



Thursday, June 25, 2015

Deload
Squats
195 x 5
245 x 5
295 x 5

225 x 3 x 10

Band leg curls

Some knee pain. Getting a little better.
Deload

Bench press
150 x 5
185 x 5
225 x 5

Band rows
12, 12, 12, 12, 12

Strict press
125 x 10, 10, 10, 10, 10

Wednesday, June 24, 2015

Deload

Mat pulls (5)
495 x 3

SSB box squats
240 x 3 x 5

Monday, June 22, 2015

Think I figured out the source of my knee pain and it's pretty sad. From hearing how it's good for your back I used to sleep on my side with a pillow between my legs and I traded that for a specialty cushion a couple months back. This thing is much taller and shorter than the length of a pillow so it supported my upper legs quite high and the rest of my gams would drop off, which caused pain (imagine bending your leg sideways, basically). I tossed it and started sleeping with nothing but I notice I still wake up with pain on whichever knee is on top of the other, so I guess I need to go back to a pillow. I tried this last night and noticed a significant difference waking up. The fact that the pain would be sharpest in the morning clued me in.

Since I've almost never had knee pain caused from heavy squatting I'm becoming convinced the way forward is to actually replace sleep with squats.

Ordered a couple of Ball Sacs, the Black Widow version of EliteFTS' grenade balls. They should be easier on my wrists for curls and skullcrushers, something I've been having problems with. Already have a band to use with one of them, gonna order a couple more monster minis to use them bilaterally.

Also just ordered a pair of farmers' handles. Price was too good.
Deload

Strict press
100 x 5
125 x 5
150 x 5

Chin-ups
15
45 x 10, 10, 10, 10

Close-grip bench press
165 x 10, 10, 10, 10, 10

Curls
50 x 30

Thursday, June 18, 2015

Crestfallen. Arranged to pick up a cornucopia of strongman equipment from a Craigslist seller. We're talking a yoke, farmers' handles, log, axle, Husafell stone, and 3 Atlas stones for $500. Agreed on a time and when I texted that day to confirm and ask for his address I got no response and saw he had edited his ad to remove all of that, with only some plates and barbells left for sale.

I just don't understand. I followed the ancient manuscript correctly. I accounted for the alignment of the planets as directed. I sacrificed the correct animals. By all signs I AM the chosen one as foretold by legend, yet for some reason I lost out on this sale and was IGNORED like some mere commoner! How could this happen????

Obviously this was not in the plan for me after all. It's clear I'm instead meant to spend the money to buy 500 lottery tickets and with newfound fortune get more and better equipment. That is the ONLY explanation. Once that's all procured my enemies will truly be crushed and blown into the wind at my next competition. And THEN I will FINALLY be popular with girls.

Squats
340 x 3
390 x 3
Knee pain again. Pushed through to get that third and it got worse. There wasn't any sudden, injurious pain, just a gradual crescendo of ache that felt dangerous to push any further. This is only on my right knee. Just to be clear, I do a pretty extensive warm-up and build-up to this weight, I just only record the 5/3/1 work-sets.

Drop-set
325 x 10
245 x 10   
155 x 12
50 lb kettlebell x 12

Wednesday, June 17, 2015

Bench press
275 x 3
315 x 3
362 x 1
Much easier than 360 last time.

Band rows
20, 20, 20, 20
One-hand : 12

Strict press
175 x 9, 10, 10, 10
Final rep was a real grinder. Concerned about it falling behind my head with extreme deltoid fatigue.

Decline push-ups
25

Barbell curls
155 x 10
135 x 15
Kettlebell curls 50 x 20

Monday, June 15, 2015

Forgot to record an upper-body finisher workout at night last session. Just some skullcrushers and curls.

Mat pulls (3)
495 x 8

SSB box squats
330 x 5, 5, 5
Knee hurt on first set, little less so subsequently. This was surprisingly challenging, mostly coming "unstuck" off the box.

Neck crunches
45 x 6
Using a Spud neck harness, way harder than holding a plate on my head.

Goblet squats
50 x 30

Saturday, June 13, 2015

Strict press
192 x 5
215 x 3
242 x 0, 1
Literally a 7-second rep. Glad I got it. Really wish I could do some push-pressing. Maybe a log is in order finally. Since it sits so fully on your chest compared to an axle or barbell it might be easier on the wrists.

Weighted chin-ups
90 x 12, 10, 10, 10

Chins
30

Close-grip bench press
250 x 10, 10, 10, 8

Got the heavy stuff done and left for work. Gonna do some isolation work at night, while trying to fit UFC 188 in there somehow.

Wednesday, June 10, 2015

Squats
340 x 3
390 x 2
Stopped here. Knee hurt even with sleeves and both reps were a grind. Felt like I couldn't blast up through my knee like I wanted.

Dropset
325 x 8
225 x 10
135 x 10
45 x 10
Bench press
245 x 5
277 x 5
317 x 4
Much better than last week's hard-fought 3. All strong reps here. No net gain this cycle but I'll take the comeback. Wrists still hurt like a bitch, though.

Band rows
20, 20, 20, 20, 20

Strict press
175 x 10, 10, 9, 8

Decline push-ups
23

Keg curls
160 x 20, 20

Saturday, June 6, 2015

Mat pulls (3)
495 x 4
Ah shit, this was supposed to be a reset. Will try again next week after bringing in rep deadlifts again. Back has been feeling kinda bad from work, need to take more breaks and do yoga. Heavy pulling actually works out all the kinks and makes me feel better.

SSB squats
350 x 1

Goblet squats
50 x 1

Knee was bothering me again, couldn't really do anything without pain. Going to wear my sleeves again and do box and goblet squats on pull day.

Thursday, June 4, 2015

Night training was a bust. Managed 2 clean and press reps with 212 and 1 keg rep before I called it quits. Wrists and forearms were throbbing with pain. I'm going to have to give these a rest for a while. I might be able to still do plain ol' axle cleans as long as I do well catching it on my chest; the pain seemed to come in when push pressing. I noticed it was worse with the keg, though that might have been because I started it out already hurting.

Finished up with some curls and rear-delts.
Strict press
167 x 5
192 x 5
217 x 4
Maintaining this, oh well. Haven't been doing clean and press lately because of wrist and forearm pain, but I imagine this will get a boost from the extra overhead work soon. Also, belt was feeling a little loose, which is unprecedented at where it's adjusted to, but my stomach wasn't as full as it usually is.

Weighted chin-ups
90 x 10, 10, 10, 10, 9

Close-grip bench press
250 x 10, 10, 10, 9

Gonna do strongman stuff and curls later.

Tuesday, June 2, 2015

Squats
320 x 5
365 x 5
417 x 5
In contrast to yesterday I filled up on food and coffee today after work and the difference was dramatic. Came home a little tired and stepped into my training space like I had a hive of angry bees for blood.

SSB squats
317 x 8, 8
Drop set of 317, 240, 150, 50 x 8

Right knee hurt a little bit, didn't care. Will take glucosamine and yell at it later.
Bench press
245 x 5
277 x 5
317 x 3

Band rows
20, 20, 20 ,20, 20, 20

Strict press
175 x 7, 8, 8, 7
85 x 23

Keg curls
160 x 15

Weak day. Trained hungry after work.

Sunday, May 31, 2015

Mat pulls (2)
495 x 4
Gonna go back up to 3 next week.

SSB squats
345 x 5, 5

Goblet squats
50 x 30

Thursday, May 28, 2015

Strict press
167 x 5
192 x 5
217 x 4

Weighted chin-ups
80 x 10, 10, 10, 10,10

Close-grip bench press
247.5 x 10, 10
250 x 10, 10, 9
Accidentally forgot a 2.5 on one side.

Keg curls
160 x 20, 15, 12

Rear-delts

My forearm bones have been hurting ever since the comp and were exacerbated by the torque of keg curls last week. I'm using new heavy duty lifting wrist wraps to help, as well as hanging the keg by my straps to curl it like I was doing with a barbell.

I'd love to get some grenade balls and heavy chains to liven up arm work.

Also, got into a fight at the amusement park yesterday. Some douchebag was making threatening advances at me for doing nothing but walking by.


Wednesday, May 27, 2015

Last night

Squats
315 x 5
365 x 5
415 x 3
This was a weak week, but I think repeating it again after putting in the accessory work will yield better results.

325 x 10
Drop-set: 325, 225, 135, 50 lb kettlebell x 10

Gliding leg curls: 20

Ate 4 large Costco pizza slices, which is a lot for my squirrel stomach, and then took a nap before training. Was struggling not to puke afterwards.

Getting ready to go to Great America. I'm really looking forward to walking and sun after a week of work in front of a computer.

Sunday, May 24, 2015

Bench press
242 x 5
277 x 5
317 x 4
It's not 5 but this is a good level to be maintaining. Happy with this considering I haven't been feeling well.

Band rows
20, 20, 20, 20, 20
One-armed: 10

Strict press
175 x 9, 10, 8, 8
Shorter rest times.

Keg curls:
160 x 15, 15

Rear-delts

Finished in an hour and a half including warm-up, which is blazing for me.

Thursday, May 21, 2015

Mat pulls (2)
495 x 1
My brain registered the weight as feeling light but my body just felt like it was stuck in quicksand. I feel foggy and have had intermittent headaches for 3 days. Gonna just make this a deload.

SSB squats
240 x 5
290 x 5
240 x 10

Wednesday, May 20, 2015

Strict press
167 x 5
192 x 5
217 x 2, 0, 1
Upper-body is still sore and haven't been eating well due to nausea yesterday. Will try for 5 next week.

Weighted chin-ups
70 x 15
80 x 10, 10, 10, 10
Using my new Spud dip belt.



Close-grip bench press
250 x 8, 8, 8, 8
Glad that 250 still feels like a manageable assist weight. Should get a good rebound in pressing strength next week.

Another gear flaunt: deadlift wedge, a cheap alternative to a jack.


Monday, May 18, 2015

Back to the Basics strongman meet write-up

I competed on Saturday in my second strongman show. Before I get to any of that, though, you better believe I'm blogging about my breakfast. I started the day at Brookfield's again right next to the hotel, which is the only reason I choose this Super 8 over somewhere nicer. I got the same order as last time, only covered with feta cheese so it's a PR.


Got to the gym at around 9:20 and felt like a beached whale from the food while warming up. In no time at all we started the events

200 lb log clean and press

I had never used a log before but did the best I could in training just practicing barbell clean and presses. The log was easier to clean but harder to press, which surprised me given the shorter range of movement. Turned out that was mostly countered by how much harder it is to simply bear the thing on you. I got 5 reps, which is about what I can usually get in training when doing cleans with any type of press. I was told my log clean was screwy and that the implement should be closer to my body, not out on my knees. After the first two reps I got the hang of bouncing it off the tires, a tip I heard from Jared.


Car deadlift

I was wondering about even getting this once, but we were lifting the car from the back and I drastically overestimated the difficulty anyway. I banged out 20 reps. On the 21st, I couldn't quite lock my hips out, despite breaking it off the ground easily. I stood there for several seconds looking at the judge until he told me I need to lock my hips. This really flummoxed me. I dropped down and lifted it again, but my hips just felt stuck at the top. In retrospect, I should have narrowed my stance at this point to get more leg drive so I wasn't trying to finish the last bit with just my pelvis after my legs were mostly extended. My quads weren't tired or anything and I had more in me.


550 lb super duper yoke 

I see "super" attached to seemingly typical strongman events sometimes and wanted in. I'd had experience with a 610 lb yoke before, one of the most excruciating training things I've ever done. Being stronger than then and the yoke being lighter made this feel good. There were a few drops and my footwork was terrible by the middle of it. The transition from one direction to back again was quick, though, which makes me satisfied that I don't tend to stall for a break.


225 lb farmers' walk + frame carry

After the yoke, this was another ridiculously fun event that I built up in my head as some dreadful suckage waiting to happen when it actually wasn't bad at all. My grip on the farmers' held up great. Biggest issue was trying to get my feet to move faster, but it wasn't slothlike by any means. I made it down without any drops and then leaped into the center of the frame. I dropped it after a second because my grip wasn't centered, recouped, and went down a ways before I dropped. Again, no stalls except to set my grip. I had it in my mind to get moving ASAP as soon as I dropped it. Near the end my left hand gave out and I stumbled in the opposite direction, but with mere seconds left I gritted down and moved the thing past the line with no time to spare. I got applause and congratulations from people, which was very cool.



Atlas stones

Last comp I couldn't clear a 270 stone once. 240 didn't feel bad at all. I probably applied too much tacky to my biceps because they were sticking to the thing more than anything else and it actually made it hard to roll the stone over the bar. You can see in the video on one rep I throw my arms back to get them off the stone. I cleared the height 4 times. On the 5th I couldn't quite get it high enough and struggled. Kalle remarked something to the effect of getting under it and pushing, but it slipped when I tried this. Out of sheer habit of moving down with a dropped barbell to break the fall I followed the stone as it dropped, only to have it bounce up and clobber me in the jaw. I was stunned for second and fell back, then sprang forward again to have another go before I heard people protesting me to stop. I thought the time was up so I stood and asked if that was the case. Someone told me I was bleeding, which surprised me, and as they guided me inside I realized my shirt had ripped off, which kicked ass.


I was told the gash was deep and protein-rich meat was mushrooming out so I would need stitches. I wanted to be there until it was over so I hung around for about another hour as my very being leaked out onto their facility. Once it was over I drove to an urgent care center who recommended me to an emergency room 20 minutes away once they saw my shit insurance. Let me tell you: sitting in an emergency room wait room for several hours is usually inconvenient enough, but doing it covered in tacky is...well, more inconvenient, I guess. I can't exaggerate it when there were people in mortal condition within proximity. I got 8 stitches and a scan on my jaw, which wasn't broken. Ended up getting home at 2 am pretty exhausted. Loud music helped on the 2-hour drive back.

All in all, I had a great day and learned not to stop moving boulders with my face. The competition went far quicker than last time with simultaneous events happening.

 
 I'm going to procure some missing essentials (farmers' handles, yoke, axle) and really amp up my strongman training. It's time to chase place numbers and be a reckonable force. 

Video: 

Friday, May 15, 2015

Surprisingly, I've lost quite a bit of weight despite being more liberal with my diet and taking creatine (only for a day, though). Am way down to 213.5. 

Left shoulder has been achy for two weeks now, ever since I did that bar and keg medley for the first time. Not worried, I'll teach it a lesson at the competition tomorrow.

Went out and bought a bunch of food and a camping chair. Just waiting to get off work at 7 so I can leave for the hotel tonight.

Thursday, May 14, 2015

Deload

Squats
195 x 5
245 x 5
295 x 5

225 x 8

Just some light exercise before Saturday.

Wednesday, May 13, 2015

Deload

Bench press
150 x 5
185 x 5
225 x 5

Band rows
12, 12, 12, 12, 12

Strict press
120 x 10, 10, 10, 10

Keg clean and press
160 x 5

Keg curls
8
Deload

Mat pulls
495 x 3

SSB squats
240 x 3 x 5

Monday, May 11, 2015

Deload

Strict press
100 x 5
125 x 5
150 x 5

Chin-ups
15, 15, 15, 15, 15

Close-grip bench press
165 x 10, 10, 10, 10, 10

Keg clean and press
160 x 3

Curls

Didn't go to the beach, we ended up just going out for sushi and karaoke instead. Bought a box of Quest protein bars. They are delicious. Also ordered a Spud dip belt. Original plan was a 150 lb weight vest so I could also do inverted rows but I realized that having nothing squeezing my shoulders would be a preferable option for chin-ups, as well as not having to pay $500.

Friday, May 8, 2015

Hill sprints x3.5 + a 15 minute jog afterwards. Because of squat day yesterday my legs cramped up bad at the end so I had to stop and sit down on a rock ledge because I couldn't walk. Walked through the initial cramping stages until I couldn't move without stumbling.

Might be spending the night at the beach tomorrow for a friend's birthday. Gonna stock up on jerky snacks at Trader Joe's (they have these killer South African-inspired beef strips) and make a weightgainer to bring, just to add to the anabolism of pizza and alcohol (hurray for no weight class to worry about).

Thursday, May 7, 2015

Squats
365 x 5
415 x 3
465 x 1 (PR)
440 x 1
Didn't have it in me to get the 440x3, just going to repeat the cycle, maybe adding 2 pounds to the success weeks I already did just to say I went up. My back is sore from cleans and legs felt it a little too. Think I'm going to move them before deadlift day where there's a day of rest between upper and lower body work. It'd be good to just have an isolated event day too.

325 x 10, 10, 8

Gliding leg curls
20

Abs

Last heavy day until my meet.

Wednesday, May 6, 2015

Bench press
275 x 3
315 x 3
360 x 1 (PR)
All these years of not maxing singles has left me with a pretty good untested 1-rep range. Just linearly progressing with 2.5 pounds for this day.

Band rows
20, 20, 20, 20, 20

Strict press
175 x 10, 10, 10, 10

Press medley
Clean and press: 215 x 2
Keg clean and press: 160 x 6
Shoulders were fried and just weren't working when trying to clean the bar. I need to have a day where I do cleans when I'm fresh. Also, two movements is hardly a medley, haha. I think I'm gonna have to get a log soon.

Chins
20

Keg curls
160 x 12, 12

Rear delts

Ordered some spider tacky for the comp.

Monday, May 4, 2015

Mat pulls (3)
495 x 8
Terrific, have never kept reps at this height.

SSB squats
345 x 3 x 5

Double overhand barbell hold
450 x 11 seconds

Sunday, May 3, 2015

Strict press
190 x 5
215 x 2, 3
240 x 1
Longest rep ever. Got stuck half-way and was just suspended for a few seconds before I managed to slowly reach the summit. Weak today, possibly because I pushed so hard last week.

Weighted chin-ups
70 x 15, 15, 15
Bodyweight: 20
My backpack finally ripped open. It lasted pretty long all things considered.

Close-grip bench press+ drop-set
250 x 10, 10, 8
225 x 5
135 x 8

Keg curls
12, 12

Did this after work and was meeting a friend soon so I finished in about 70 minutes, which is hyper quick for me.

Friday, May 1, 2015

3 hill sprints plus a 20 minute jog. Was able to do this before work since I go in late on Friday. Made a lot of food for the week, including protein chia seed balls (they end up being smashed goo when put in a backpack) and roast beef wraps.
Squats
340 x 3
390 x 3
440 x 1
Quads hurt as a result of going deeper and narrower lately in an attempt to prep for the car lift (i.e. using more quad power). Gonna stop doing that and try to use more PC. This has been a reoccurring problem for 2 years now. Will try to max 460 next week and if it feels good hit 440x3, otherwise I'll just repeat this cycle next time.

320 x 10, 10, 10

Gliding leg curls
20

Abs

Wednesday, April 29, 2015

Bench press
260 x 3
295 x 3
330 x 3

Band rows
20, 20, 20, 20
One-handed: 10

Strict press
172 x 10, 10, 10, 10

Overhead medley -
Clean and press: 215 x 3
Keg clean and press: 160 x 5
Felt fed up with my hardware woes and stuff not fitting my weird-ass kegs and just duct taped cloth to seal it. It worked. Tried other solutions before this and any water falling out just lands on my shoulder so it's no big deal. It's likely too little too late but I'm glad to have made this work, even temporarily.

Chin-ups
20

Facepulls superset with-
Keg curls: 8, 8

Took a pump picture PWO. Well on my way to being a contender for Miss Canada.

 

Monday, April 27, 2015

Stopped by Home Depot after work (which has been going well) and picked up two 2-inch rubber caps. Didn't fit over my kegs, which was my fault for not measuring myself and assuming tutorial recommendations would cover every keg shape. I'll go back for a third time this week.

Yesterday:
Mat pulls (4)
495 x 8
-2 reps at my problem height, I'm OK with that.

345 x 5, 5

Was feeling burnt from lack of sleep and training hard last week, so just did minimum.

On unrelated note, saw Tom Green live on Saturday and worked my abs out by laughing.

Saturday, April 25, 2015

Strict press
177 x 3
205 x 3
227 x 3

Weighted chin-ups
70 x 15, 15, 12, 12, 12
No weight: 20

Close-grip bench press
247 x 10, 10, 10, 10, 10

Facepulls

Curls
155 x 12, 10

Wednesday, April 22, 2015

Slept 3 hours last night after attempting 5. Wasn't too tired and ate well before coming home to nap. Made a weightgainer to last me until lunch.

Tuesday, April 21, 2015

Squats
320 x 5
365 x 5
415 x 5
Took video to check depth (don't make fun of me, Jared). Seems okay.



320 x 10, 10

Deadlifts
405 x 10
Whew, gas tank felt low. Once I took a rest pause I just had no power to break the weight off the floor again.

Kept volume streamlined. Have work early tomorrow and it'll make two days I haven't gotten a lot of sleep. It's an office job so training shouldn't be impacted like it had been with manual labor. Will increase food consumption until schedule and sleep pattern are in order.

Monday, April 20, 2015

Bench press
240 x 5
275 x 5
315 x 5
Good progress. Have done this before but not at this bodyweight.

Band rows
20, 20, 20, 20, 20
One-hand: 10
I should clarify that these are my old Iron Woody bands that have the thickness of a mammoth intestine, not EliteFTS jump-stretch bands. They give pretty good resistance.

Strict press
170 x 10, 10, 10, 10

Clean and press
205 x 4 (clean every rep)
x 5 (clean first)
Used a pool noodle to increase the thickness. It doesn't really simulate an axle at all, it just makes the bar way easier on my wrists when I catch it.

Curls
155 x 15
135 x 10

Facepulls

Job interview tomorrow. Friend of a friend got me one. I'm almost cringing at the amount of strength toys I'd blow my money on with some deeper pockets.

Sunday, April 19, 2015

 Hill sprints 3.5 times, then a jog after.

I've lost some weight. Down to 217 in the morning. I can also wear my belt over my shirt now (had gone down a notch several weeks ago, but had to wear it on bare waist to fit - I was in a weird spot where the notch up was too loose and the notch below was too tight).

Why am I still cutting when I have no weight class to make? I find I get a surge when I start eating a lot after a calorie deficit, and I'm already getting stronger even when getting lighter. Since I have a separate goal of body composition, it's a win all around.

I also plan on starting creatine this week and that always gives me an extra 5 lbs of water. I'm not really worried about it but it would sure suck to find out I'm over 230 from not being scrupulous after eating a large breakfast on the weigh-in day.

Saturday, April 18, 2015

Mat pulls (5)
495 x 6, 4
Done with about a minute of rest. This is my best bad day ever. Good to know I'm more consistent than before and can handle 500 anytime.

Did the rest intermittently throughout a few hours as I wanted to catch UFC and watch online with my girlfriend at the time I finished pulls. Damn, Machida. : (

SSB squats
342 x 5, 5, 5

SSB holds
530 x 20, 20

Car deadlift simulator
4 plates x 10, 10

Farmer's walk
135
Used two barbells. Balance was an issue at set-up but after 2 or 3 resets I'm good to go. Distance in backyard was limiting, I'll clear some space so I can turn around and even take them outside.

Gliding leg curls
15

Abs

Thursday, April 16, 2015

Strict press
165 x 5
190 x 5
215 x 5

Weighted chin-ups
70 x 15, 15, 12, 12, 12
No weight: 20

Close-grip bench press
245 x 10, 10, 10, 10, 10

Curls
155 x 8, 10,

Rear-delts
Deload

Squats
195 x 5
240 x 5
290 x 5
Strained my left lat badly. It feels similar to my neck tweaks, just much lower. Not as debilitating, just painful, especially when breathing.

SSB squats
220 x 3 x 8
Made lat much worse. Preferable to being weak.

Touch-and-go deadlifts
365 x 8
Wow, pretty fun. Doing these in preparation for the car lift at my meet.

---

Deload

Mat pulls (5)
495 x 3
SSB squats
240 x 3 x 5

Saturday, April 11, 2015

Deload

Overhead press
102 x 5
127 x 5
152 x 5

Weighted chin-ups
70 x 5, 5, 5
15, 15

Close-grip bench press
162 x 10, 10, 10, 10, 10

Curls

Tuesday, April 7, 2015

Squats
360 x 5
410 x 3
460 x 1 (PR)
While resting for the max it suddenly started hailing. Patio and set-up got soaked. Was nervous about slipping but after rubbing my Chucks in the puddles it seemed sticky enough. I just realized how dumb that sentence looks now, but I made it out. Felt better than last week but concerned I didn't hit depth again. Would have filmed if it wasn't pouring. While walking the weight back an ice chunk hit the bridge of my nose. Pretended it was a bullet.

As I type that on my phone I'm about to do assistance squats, watch me fall and die on them now.

SSB squats
320 x 8, 8, 8

Deadlifts
405 x 13

Monday, April 6, 2015

Blogger app ate up my entry yesterday. Day before, I mat pulled 495x3 off 4 mats. As before, I'll reset up one.

Yesterday:

SSB squats
340 x 2 x 5

Bench press
275 x 5
315 x 3
357 x 1

Band rows
6 x 20

Strict press (clean at start)
167 x 4 x 10

Clean and press (clean first two)
205 x 6

Slowly increasing the cleans, much better than before.

Curls
155 x 2 x 10
135 x 10

Fasted walk today.

Wednesday, April 1, 2015

Strict press
187 x 5
212 x 3
237 x 1
One of the longest reps I've ever done, had no explosiveness today. At one point the weight even dropped down a bit but I kept going up.

Weighted chin-ups
70 x 15, 15, 12, 12, 12, 12, 12

Close-grip bench press
242 x 5 x 10

Curls
155 x 8, 8
135 x 8

Facepulls

Monday, March 30, 2015

Squats
340 x 3
385 x 3
435 x 3
Surprisingly, my depth is bad.



Unfortunately the perspective is poor. Back is wrecked from the week so I may have subconsciously been reacting to that.

The next image is mid-rep and not a depth check, but is when I felt my hips rise before my torso on my last rep due to my back being sore. Belt is under my shirt, didn't forget that.



320 x 3 x 10
Made a point of going deep.

Deadlifts
405 x 5
Back had nothing in it, just did this as form practice.

Sunday, March 29, 2015

Bench press
257 x 3
295 x 3
327 x 3
Set-up was too hurried in a sad attempt to time a good part of a song with the lift off. Bar kept rolling around in my hands and I misgrooved the path each rep. Good show of powering through.

Band rows
20, 20, 20, 20, 20, 20, 20

Strict press (clean at start)
165 x 10, 10, 10, 10

Clean and press
205 x 2
Fatigued on the third clean. Won't always train cleans pre-exhausted like this, no worries.
Clean only at start
205 x 4
Large carpenter bee flew in front of my face and distracted, but I was starting to get sloppy anyway.

Curls
135 x 15, 15

External rotations, face pulls

Saturday, March 28, 2015

Hill sprints and jog after. Went to Home Depot in the evening - disappointingly, nobody was available to cut a pipe for me when I asked. Gonna try again earlier in the day.

Back is really sore, yesterday was some good work.

Friday, March 27, 2015

Night workout

Gliding leg curls
3 x 15

Crush gripper
#2
Didn't quite close it over three reps, just came close. Forearms were pumped from hanging onto the bar for leg curls.

Abz
Mat pulls (5)
495 x 9
Losing only one rep at my problem height is awesome. Really blowing through things here. Rest paused to get the 9th, just as I did to get the 10th on 6 mats.

SSB squats
340 x 2 x 5

Neck crunches
10 each way

Car deadlift simulator
175 lbs of plates each side x 2 x 10
Definitely more like a squat, particularly a hack squat. Would like to use more weight without the plates hitting my legs. Maybe pick up another pair of 35s.

SSB holds
510 x 20 secs
Best I can do to prepare for yoking. Gonna work up to 600 lbs and just get used to shouldering that much weight. Like Goku.