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.

Squats
280 x 5
320 x 5
365 x 10

305 x 3 x 10

Leg curls

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.

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

Squats
305 x 5
345 x 3
385 x 8

300 x 10, 10, 10
135 x 23

Leg curls

Neck crunches

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.

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

Squats
285 x 3
325 x 3
365 x 8

297.5 x 10, 10, 10
135 x 20

Leg curls

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

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. 

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

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. 

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

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.

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.

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.