Best cereal of all time!
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Heart shaped bowl for added awesomeness.
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The sun is shining and it is thundering really loud right now. I just checked and it is raining somewhere, just not here. I love the weather here.
Shouldnt be given to children but I guess I turned out sort of ok 
I thought I would love it so I could say “bowl selected accurately” or something like that but #fail
GOING FORWARD: 2 Weeks Out
Separating Deads and Squats on a 3 day split was moronic. The pause squats were great for form, mobility and my depth is spot on. The 8+ rep sets were too much too soon. And I attempted 5-3-1 way too early…twice. Enter Reintegration Workouts.
These are the squat workouts to slowly work back into Normal Squatting. Tomorrow is #3.
Hopefully everything continues as is so I can test my squat. That way I dont go into comp day blind. I know not to have expectations but I am hoping for 505 to 545 next friday.
2 WEEKS OUT:
I still have a ton of work to do on Muscle Balance in my legs but I think my knee is what the real problem is there.
Post COMP is what I am really looking forward to. Beginning with a volume and lean out phase. Hopefully during this my knee will fully recover and my legs will even out. Then I can continue the pursuit for 600 and 3x.
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Today was humbling as shit. I did everything perfect and then BOOM!!! Knee hurt kind of bad and everything felt heavy. Well…almost perfect.
I really thought that if I got my ankle mobility good enough to drive through the heels that would solve the knee pain, but it didnt. I thought this because I noticed when I used this method for stairs it is pain free vs mild pain.
Then I skipped a lot of the knee warm up stuff because my knee felt great. Then 225 on my back and holy hell WTF!!! (I dont start with 135 because I have to collapse my form to get any kind of depth with it.) I am adding in Goblet Sumo 5*20 to the warm up sets. If this doesnt help the next step is time off from squats and me crying myself to sleep for as many nights.
My lower back is getting blown up because I cant get my knee far enough forward so I am leaning over a bit more than what my body enjoys. It’s muscular blown up though so I can just build those muscles I guess.
I am already thinking of a contingency plan where my squat attempts are 150kg-200kg-240kg. 150 to guarantee i get on the board. 200kg should still be an easy enough squat and the 220-240kg because that is what I am truly hoping for squat wise.
Reintegrate #3
All of the Mobility Work
Pause Squat 225 for 5 reps of holy hell
KB Sumo Squats which helped but didnt cure knee pain
Pause + Normal @
5+5@225
5+5@315
3+5-5-5@365
Dead 3-2-1s @
135-225-315-405
4*1@465
Strapped 8@465
Double Crunches to stretch out the lower back
I am going to lower my Pause Squat Volume. I actually dont want anymore depth/mobility but I dont want to lose it like last time either.
Some positives are that I can still Deadlift…and then this:
Beautiful denver steak and some half Baked? Too bad food doesnt still taste good after you sex it up AMIRITE???
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Try a bunch of hamstring curls before squatting. And maybe some kind of “core stability” (I like Stir the Pot this week) too.
Theoretically, you should to able to stay more upright, and keep your knees from going too far forward. Mathmatically, this should take some of the Load off your Lower Back. (rimshot!)
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@FlatsFarmer Thanks man, I will give that a try.
This might be the best steak I have ever had, with that and because I have watched a ton of youtube videos on cooking I am now a chef hahahaha no but I do have some how to on this shit!!!
Let the steak be room temperature before cooking
Salt generously (and only salt)
Cook on high as possible
Let it rest as long as it was cooked
Eat the fat
For the perfect potato just wash and microwave. Dont add a bowl of water or poke holes in them. Water makes them uneven and soggy and holes dry them out. You should also only use 1 number for selecting cooking time ie 7:77 or 8:88 etc.
This particular steak I cooked about 2:15 per side and let rest on a bed of potatoes for 5 minutes.
Last tip, cook it while your wife is at work so you dont have to share 
Hahaha I acutally justified buying (because of my diet) with the intentions of sharing but she has been sick and cant have it anyways.
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Nah bro, all about that captain crunch. After you’ve been patient a little bit to the cereal doesn’t shred the top of your mouth.
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Fk my Knee…no fk ME
What I mean is I need to be more proactive in reading and doing what ever I can to fix this, even if it means not squatting. I will give it one more try with some adjustments and if it isnt better I will shut it down and Squat on comp day if I can.
Adding in Daily Re-Rehab with the rule if it hurts, I stop. I am also going to cut down on the Pause Squats. I dont want any more mobility or depth hahaha, no seriously. Also this is might be making me a bit too tired for other work.
Hopefully the Re-Rehab and added warm up work will get that knee feeling better. But I will also add in some adjustments to my form.
Rather than pushing my knees forward to stay more upright I will try to “open the taint” but also sit back a bit more.This will definitely take pressure off my knee and activate my glutes more. Hopefully I can open the taint enough to avoid butt wink and still keep the back from working too hard. This might have been the cue I was missing to keep my back from doing so much work the whole time?
I am also considering both Highest Bar and Low Bar.
If you dont know who said this you are dead to me.
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Apple Jacks were another favorite I didnt remember until I saw them this morning.
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Let this be a lesson to me.
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Tried this today. C’est magnifique! Turned my discount bulk steak into a borderline melt-in-your-mouth cut.
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I’ve always called this spreading eagle. Lol
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95.2kg this morning, little dehydrated but shockingly low anyways. I am committing to the cut. I cant lift I minds well cut. Fk the comp results.
Music inspired by @littlesleeper because his last video had country in it
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Haha, nice vid. What video editor do you use?
Where do you get these remixes from?
Your crew is getting stronger!
1st I do all this from a secondary computer I dont care if it gets virus’s. I dont think any of this is virusy but better safe than sorry.
Windows Movie Maker. This is an older outdated version and I think it is discontinued. But there are new free ones but I am stuck in my ways.
Remixes come from youtube mainly, sometimes other things from google. I just google songs I want to use +remix and hope they have been remixed to avoid copyright laws. Then you can download them with a website called savefromnet. It should be the first pop up when googled.
Pull + Rehab
I have been going in and out of sad panda mode the last few weeks. I did the math and literally every other squat session was shit. Really not sure what is going on with that. Today my rehab actually felt pretty bad. But today after a nap I could actually walk down stairs pain free!!! So I am hopeful yet a-fucking-gain. Side step ups and bike are the only new parts. I am going to start doing this every day.
buuuut by the time i got done with this I had no energy for my actual workout so I did a few sets of pullups and like 6 sets of curls. Tomorrow I will begin with the actual work out and pack a lunch.
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So do the dogs just like, chill out in the gym? Do they have owners or do they just stray where they wish?
Yes. hahaha Lots of stray dogs here but the ones in the gym were brought by their owners…I think.
Woke Up 95.5kg this morning. Ate pretty light today I am thinking I will probably be sub 95 tomorrow but that will rebound.
Bench 4th to Last 5*2@85%
5-4-2s@
135-185-235-285-315
5*2@345
Board Press 6-5-4-@275
Dum Military
Dum Yates Row
Intermission and EAT
Stretch/Mobility
Bike 5 MInutes
MIni Step Up
Back X Supaset Double Crunch
Really didnt think I was going to make it through the 5*2 today but I did. Wasn’t that bad.
Pretty nervous for tomorrow’s Squat workout.
Hit the beach today with Luis, his GF and Wifey. Then we hit Senor Frogs and they had a couple Michelada’s before Luis went back to work where he does math…LOL I thought I was decent at math but that is another level.
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The Good - My new Squat variation where I sit back a bit more felt much better on my knee
The Bad - It caused excessive Butt wink and right now my back feels like somebody is stabbing my in an SI Joint.
The Ugly - Fuck this comp, it is fucking my rehab hard. With this shit ass form I should still be able to get a 200+ kg squat and get me on the board but it probably wont feel very good.
More Good I Guess - That perpetual circle of me sabotaging my rehab for a stupid comp I cant even really train for taught me how to rehab this knee and I will be going hard on the right things the next few weeks.
In the next 10 days I have 1.5 squat sessions so I am going to hit the bike and mini step ups hard AF and hope I can get this a little better by Comp Day.
REINTEGRATE Squats #4
Squat Mobility
Bike 5 minutes
Mini Step Ups 310
Squat Pause + Normal
25@225
1+4@315-365-405
25@405
Hook Dead 3-1s@
135-225-315-405-455
41@485 Strapped 3@485
Reverse Crunch
In workout I saw the butt wink but other than minor back fatigue it wasnt causing any issues so I pushed through. With my mobility I need to be able to push my knees further forward so I can stay more upright other wise this is what happens. So fucking sick of this.
At least the cut is going well until I pound that pint of Half Baked ice cream to drown my depression.
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The much anticipated(ish) Hook Grip Video.
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Gym Degenerate Level Confirmed
I joined a crossfit gym and the BB gym attached to it today. So technically I have 3 memberships for like 8 gyms now. I am really excited to be able to actually lift shit. I am never setting another deadlift down again. JK…sort of…sorry not sorry.
Put wifey on a diet. Cliff notes are when she eats junk she is constantly sick but when she eats clean she just doesnt get enough calories. Starting today she has ~2k calories a day of clean food she has to try to finish. This is going to be her 10k calorie challenge for the first few days. She is not limited to that amount but I dont see any way that she finishes it.
AM Back Rowy Good Times
Barbell Rows
Dumbell Rows
Rope Climb Twice
Ring Pullups
Back Fly
Rope climbs were fun. I would do them more but I am actually afraid of heights. Well not so much heights as falling from them.
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