Monthly Archives: January 2013

All Praise to the Most High

On both sides
I pray to God, I pray for hard
I won’t lie

It’s fucking astounding how stupid some of my peers are, my prof had to spend at least 20 minutes explaining why a cantilever beam is prone to deflecting instead of translating when loaded at the end. Then another 10 explaining grade 11 trig.

These people are in 3rd year engineering.

In other news I slept like shit last night, woke up early and couldn’t get back to sleep.

Benge: 295 x 2, 305 x 2, 315 x 2
1st rep at 315 was good, 2nd was a real grinder.

Press: 200 x 2, 210 x 2, 225 x 1, 220 x 1
Feeling reckless after Benging 3 plates does not mean you can press more, I would have got 220, too, if I hadn’t been an asshole and went for 225.

Curls: (40, 30, 20) x 2 x 8
I started doing the 20s as fast as I could and I caught a fatter pump than usual.

Skull Crushers: 110 x 8,9
Feels good.


Squeeze off on him

Leave cross on him
By the time the bodies found there’s peat moss on him

I kinda want a dog, preferably a Husky, they seem pretty awesome, unfortunately my dad would never have it in his house.

Another disappointment.

On the bright side lifting felt really good yesterday and today.

Benge: 255 x 3 x 5
Went up nicely, the habit of pausing the first rep of every set is finally setting in.

Press: 170 x 3 x 5
Still not fun to press volume after benging volume, but it’s working, so I’m not gonna complain much.

Ring Chins: +55 x 5,5,8

Dips: +50 x 5,5,10
Pretty easy, despite all the fatigue from everything else.

Squat: 390 x 3 x 5
Absolute easiest volume squats I’ve ever done, which is odd because it’s the heaviest I’ve ever squatted for volume.

RDL: 280 x 3 x 5
I feel like I should do more reps at a lower weight, but I’m not sure and this seems to work, and I’m not a position to be playing around with that type of shit.

Pendlay Rows: 235 x 3 x 5
I fucking hate barbell rows.

315 x 2 up for the bench on Wednesday, which exceeds the best single I’ve ever done, I just kinda wish it was gonna be with some legit iron instead the shitty equipment at my disposal.

My Plan B is to Complete Plan A

So, I had a shake about an hour before training, which was an awful idea, felt yucky on my last warm up. Went for my work set, felt a little pukey at the top of the first rep, missed the second.

Put up 20lbs less, unracked it about 4″ off center on my back, but still lifted it, then went back later and and lifted what I was supposed to.

I’m a stubborn motherfucker.

Squat: 460 x 1, 440 x 3, 460 x 3
SMOKED the 460 x 3. Which is good. Being a stubborn motherfucker pays off sometimes.

DE Deadlift: 250 x 6 x 2
Second reps were faster than firsts, if memory serves it was always like this.

Round Back Extension: 70lb x 3 x 5
Dat back pump.

Pinch Grip Deadlift: 135 x 3 x 8
Tried 150, could only get 3 reps, these were plenty tough, anyways.

I Glorify What I Pro’ly Shouldn’t

A .45 and a lot of bullets.

Shouts out to the two girls that were openly laughing at me for air guitaring between sets, you can both fuck yourselves.

Been having a lot of fun training lately, the group I lift with/coach has a pretty great dynamic going, so we can joke around with each other, make fun of people that suck, do the Bernie Lean between sets (see below) and get a lot of work done.

Got my first PR since August, so I guess today was a good day.

Benge: 290 x 2, 300 x 2, 310 x 2
The set at 300 with the first rep paused was harder than 310, I fucking SMOKED 310, which is a PR, I probably could have got 315. I’ve done 314 for a single (even though it didn’t count at the meet because I didn’t wait for the rack command) so my Bench is getting better than it has ever been.

Press: 195 x 2, 205 x 2, 215 x 2
Pressing intensity after benching intensity isn’t as bad as pressing volume after benching volume, but that might just be because I’m so amped up that I don’t notice the fatigue.

Curls: (40, 30, 22.5) x 2 x 8
I’m not gonna pretend we weren’t going around the gym doing body building poses after this.

Skull Crushers: 110 x 2 x 8
I could get a fatter pump from these.

I’m hoping Justin is slightly mad that this picture is winning his ‘contest’

The Wright Brothers put Wings on a Bike

that idea redefined a generation, achieving flight,
but there’s a common idea between that theme and mine,
each of us tried peddling [pedalling] with dreams of being fly

Holy shitballs that is crazy.

I’m going to The Arnold, kinda bugs me that I won’t even be on the podium, but that just makes me want to get better.


Benge Press: 250 x 3 x 5
Bit easier than last week. Felt pretty good.

Press: 165 x 3 x 5
Pressing volume after benching volume is still horrible.

Ring Chins: +50 x 5,5,10
Was fine.

Dips: +50 x 3 x 5
Got called into work right before I started these, apparently I was supposed to work 2 and a half hours earlier than usual, I was gonna skip out on them but my boss didn’t seem to care more than enough to call me, because he said there was no rush for me to get there and didn’t care at all about it when I did.

Oh well.


Squat: 385 x 3 x 5
Okay-ish, first sets were kinda slow, last one was a breeze.

RDL: 275 x 3 x 5
Thinking about doing higher reps for these, might be better on my piriformis.

Rows: 225 x 3 x 5
Have I ever told you guys how much I hate rowing?

I didn’t know about this beat until yesterday, also, Cam’ron is still a fool.

Do you Guys Like Stevie Wonder?

I think he’s fucking awesome and I jam out to Superstition on my way to school most mornings.

Stevie is the shit.

Brb still don’t know if I’m going to The Arnold

Brb haven’t PR’d since August

Brb 14 month old injury still bugging me

So, training is going well

Deadlift: 460 x 2
From not being able to get 465 off the ground last week that’s a pretty massive improvement. But seriously, though, I think I’m cutting my warm ups too light, gonna work up to 405 for a single for intensity squats and deadlifts from now on.

Dynamic Squats: 250 x 6 x 2
Felt decent, could be quite a bit faster.

Round back extensions: 60 x 3 x 5
There is no comfortable way to do this.

The chain/bolt set up I Mcguyver’d last night would have worked fine for Farmer walks, but the plates swung around too much and beat the shit out of my thighs, so instead I did:

Pinch Grip Deadlift: 115 x 3 x 8
Will go heavier in the future, but for the record these are tough as hell.

No Lights, No Cameras

Just action.

The only interesting thing I have to talk about is something I don’t wanna air out. K cool.

Benge Press: 280 x 2, 290 x 2, 300 x 2, 305 x 2
Was supposed to be doubles at 285/295/305, but I fucked up loading the first one, which in turn fucked up the rest when my formula is “Last set plus 10”. Did the 305 x 2, bit slow, but I’m not surprised seeing as it was the 4th set.

Press: 190 x 2, 200 x 2, 210 x 2
Feels good, could have been faster, but they went up solid.

Curls: (40, 30, 20) x 8 x 2

Skull Crushers: 100 x 2 x 10
Felt easy, prolly do 110lb next week

Oh, yeah, wore my elephant shirt in the gym today. Shenanigans were had.

You Can Die in a Flood

Ask those who really saw Katrina.

The only thing I dislike more than someone I barely know telling me I look big is someone I don’t know at all telling me I look big, a customer at work, for instance. Shit makes me uncomfortable as fuck. Just buy your groceries and leave me the fuck alone.

Arnold status is maybe, I sat down with the prof in his office today and he was far more reasonable, saying he’s gonna try and figure out a way to accommodate me.

Since I completely fucked up last week’s intensity day it’s looking like this is gonna be my plan for Fridays

18/1 – Deadlift 460 x 3, Speed squats
25/1 – Squat 460 x 3, Speed deadlifts
1/2 – Deadlift 470 x 3, Speed squats
8/2 – Squat 470 x 3, Speed deadlifts
15/2 – Deadlift 480 x 3, Speed squats
22/2 – Squat 480 x 3, Speed deadlifts

I’ll be tapering after that. Most people say they don’t pull heavy 2 weeks out, but I’ve never had a problem doing it.

Squat: 385 x 3 x 5
Bit slow, but it was all good

RDL: 275 x 3 x 5
Felt good, RDLs are so underrated.

Pendlay Row: 225 x 3 x 5
I don’t like barbell rows nearly as much as Kroc Rows.

I Ain’t Calling Names, I’m Past That

When you’re at the top of the food chain there’s no one to be mad at

I’ll find out definitively if I’m going to The Arnold tomorrow. If not I think I’m gonna (semi-clean) bulk to a reasonable walk around weight for the 90kg class (maybe around 205 or so) and start working on a 6 hunge squat. I intend to gain all 20lb in my biceps, 10lb each arm. Gonna try and rig up something to attach weight to the dumbbells. The eye of the shit storm that is 3rd year engineering finishes passing this week, we’ll see how it goes.

Bench: 250 x 3 x 5
Bit tough, my weekday and weekend schedules conflict a bit as far as my circadian rhythm goes, so I haven’t been getting much sleep Saturday nights.

Press: 165 x 3 x 5

Rings Chins: +50 x 5,5,10
Feels good man

I’m a bit hesitant to add dips in as it seems like a lot of total chest/shoulders/tris work, but I might add them in if I’m doing the bulk.

List of Reasons to Live

1. There’s about half a pint of Strawberry Haagen Dazs in the freezer downstairs

Welp, I’m out.

In case it isn’t painfully obvious, it looks like I won’t be at The Arnold. Prof says international sport competition isn’t a legitimate reason to miss class.

Welp, I’m out.

I’m talking to him in his office on Monday, if that fails I’ll have a chat with one of the Associate Deans who I became decently acquainted with when he taught one of my courses last semester. but, all in all it doesn’t look like I’ll be going.

Thanks for the advice, Harry, but I got a direct answer out of him.

I should probably try and remember that a pretty large chunk of what I say is completely appalling to the general public. My class this morning ended early, and a few friends and I sat around talking about my problem. Some students from the next class were coming in as this was happening. When I described the prof as “A guy in a $15 dress shirt who’s probably never been good at anything in his entire life” one of those students burst out laughing and stared at me like I have no idea how to interact with society.

She was pretty cute.

Welp, I’m out.

Squat: 465 x 3X
Missed on the third, it was close, too. I should have taken 460, seeing as failing it was my last intensity squat.

Deadlift: 465 x 3X
Knew from how 315 felt that it wasn’t happening, couldn’t get it off the ground.

Round Back Extension: 50 x 3 x 5
These are REAL good.

Farmer Walks: 95 x 2 x Some distance
100s were being used.

Welp, I’m out.