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.

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.

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.

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

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

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.

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

Deload

Mat pulls (5)
495 x 3

SSB box squats
240 x 3 x 5

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

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

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

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

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.

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

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.

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.

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.

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

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.

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.

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.

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

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.

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: 

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.

Deload

Squats
195 x 5
245 x 5
295 x 5

225 x 8

Just some light exercise before Saturday.

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

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.

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).

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.

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.

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

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.

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

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.

 

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.

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

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.

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.

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.

 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.

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