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.


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.

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


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

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

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.

155 x 15
135 x 10


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
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


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

155 x 8, 10,


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.



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

Saturday, April 11, 2015


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


Tuesday, April 7, 2015

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

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.


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.

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

155 x 8, 8
135 x 8