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.

Deload

Squats
185, 225, 265 x 5

135 x 18

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

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.

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:

Squats
Up to 315x5

Car deadlift sim
5 plates x 3 x 12

Leg curls

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).

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

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.

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

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

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

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.

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.

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.

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.

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.

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.

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.

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

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

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

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.

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.

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.