Trying Not to Suck


Horizontal Press/Vertical Pull day…way out of order this week

Blast Strap Push Ups
BW x 10
20 x 5
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5

Pull Ups (Overhand)
Bw x 3
26 x 3
35 x 3
44 x 3
53 x 3
62 x 4

Few muscle-ups throughout the day when I saw a free pull-up bar…think I got about 7 total. Good times

Read this. If you get offended, stop being fat and read it again.


1 Clean and Press for reps
40k x 5
60k x 3
60k x 3
60k x 3
70k x 3

80k x 1 (All weights x 1 from here on out)
122.5k miss
122.5k miss
122.5k miss
Fuck. Fuck. And more fuck.

Back Squat
90k x 3
120k x 3
140k x 3
160k x 1
180k x 1
190k x Miss

So…I have the flu I do believe, at least judging by the amount of what can best be described as buttpuke that has come out of me in the last 3 days. My back hurt incredibly bad…way too bad to really have any decent weight over my head, really not sure what is going on with that. Cleans felt good right up until 122.5…no PR for me today, mostly because my form went all to hell as soon as it felt heavy which is a new problem for me. As for squats…I was excited as shit for 180 until I realized 2 months ago I would have punched myself in the face if I maxed at under 400 pounds. Need to figure out what the hell is going on with my body. On the plus side I can still take a solid self-punch to the jaw.


Pecz Brah

135 x 10
185 x 10
225 x 10
225 x 8
225 x 4

Incline Dumbell
60 x 10
70 x 5
80 x 5
100 x 5

Push ups
BW x 10
+100 x 5
+200 x 4

Dumbell Curls
20 x 12
25 x 12
30 x 12
35 x 12
20 x 21s 2.0

As has been standard procedure since this log started, had a lackluster performance on the core lift and then did really well on things I don’t really track or keep records on. Still have a sicknasty stomach bug involving a lot of long walks and impatient waits for the bathroom at work today…really hoping it fixes itself while I sleep tonight.

In other news, one of my when-we-get-a-chance training partners tried to slyly tell me his goal was to beat my all time deadlift. Not sure why, but this has totally insulted me and lit a fire under my deadlift ass. His goal is to pull 610 in March…therefore mine is 611+ in March because if we’re gonna start comparing numbers, I will fucking win. Hot piss.



95 x 3, 5 OHS
95 x 3 Muscle snatch
115 x 3
115 x 2 Sn, Hang Sn, OHS combo
135 x 3 Sn, Sn, Hang Sn
135 x 3
155 x 3
165 x 3
185 x Miss
185 x 1

225 x 3
315 x 3
405 x 3
455 x 1
515 x 2
515 x 1 Conventional
495 x 1 10 second hold

Pull ups
Bw 3 x 5
50 pound vest 5,4,3,2,1

3 pos. pull up iso (Top, eyes at bar, elbows at 90)
Overhand x 5 sec each
Underhand x 10 sec each
Underhand x 15 sec each

Bodyweight shenanigans
Couple muscle ups
1 Iron Cross attempt (best I’ve ever done…paused past halfway and came back up)
Front lever attempts (holy shit!)
Hand walk out/push up combo
Spiderman push ups
Standing ab wheel attempt

That was about it. Thoughts: Reps on snatch will be done much more now. Deadlift bar is ignorant and I suck at using it. Gymnasts are stronger and probably better people than me. Prison makes people creative.

“swolar bear” made me laugh so hard I almost pee’d myself. Thanks for that.

[quote]StormTheBeach wrote:
“swolar bear” made me laugh so hard I almost pee’d myself. Thanks for that.[/quote]

Haha glad you liked it. Got it from one of my meatstick D-ends…got up from a bench and screamed I’m a god damn swolar bear!

Real Effort in here, I’ll be following.

[quote]BEAR BORN wrote:
Real Effort in here, I’ll be following.[/quote]

Thanks man…hopefully I can at least provide some entertainment

Cool stuff. Arm pic was nice

Thanks Matt


Bar Stuff
95 x 3
135 x 3
185 x 3, 1, 1
205 x 1, 1 w/jerk, 3
235 x 3 x 3 Attempts (only made 6 total lifts. Was moving the bar well just poor balance/catch positions today)

140 x 3
230 x 3
280 x 3
320 x 5, 5, 6

Squats were a good amount of work…sadly there’s a video of me doing 315 x 6 pretty legitly…from high school. Idk what is going on overall with that but I’m working on fixing it. Excited for a strongman day in the morning.

Just found this again. I’ve had a lot of bad ideas in the past, this was absolutely one of the best.
Also…Louie Simmons said I was too crazy to be allowed inside Westside…PR!!

Strongman Day at DU

7kg Med ball Shot Put
3 throws…idk the distance, a few yards over the width of a volleyball court was my best.

Log and Axle Clean and press, going at the same time.
Log did 1 attempt at 169, got it, back hurt, quit.
165 x 1
185 x 1
205 x 1
215 x 1
229 x 1
239 x 1 PR
Only 3 pounds less than my best CJ with a normal bar…makes perfect sense…right?

Tire Flips
450 x 5
550 x 5
650 x 1

We had stones on schedule but everything we did took for-fucking-ever, so we went to Chipotle instead.

Then I came home and shot guns…good day.

Yea…its 13 minutes long. I don’t blame you if you stop watching at some point. There is some pretty cool shit though

Lottle bit of everything
95 x 5
95 x 1 w/ each hand 1 arm
115 x 3
135 x 3 (2 hang)
155 x 3 (2 hang)
155 x 1
170 x Miss, Miss, Miss
170 x Make, Make, Miss
170 x 1
170 x 5 High Pulls

Snatch Grip DL
170 x 5
225 x 3
275 x 3
295 x 3
345 x 5
365 x 3
Didn’t use straps, hook grip hurt like hell

Incline w/ 135 Alternated with BW Pull Ups
50 total reps of each. Got it in 5 sets of Incline and 7 sets of Pull ups

DB Fly/DB Bent over fly
20 x 10 Arms straight, Arms 90, Press/20 x 10 Arms straight, arms 90, Row

Random Training day

Box Jumps
Double Leg hurt my back x more than I could stand
Single Leg x roughly 6 total jumps each leg
Got the box I’ve been trying for about 5 months with my left…pussed out on it 5 times in a row with my right

Instead of writing like I normally do, I’ll just tell the story. Worked up to 80kg but Derek (former Junior Olympian/Much better lifter than me) said to go back down after I missed 2 more there. Did lots of form work with 60kg. Worked on a lot of stuff and it felt much better. I hate doing technique work, especially at the cost of a heavy day but if it means better things in the long run, so be it.

Front Squat
60kg x 2
90kg x 8
Quit here because my wrist was killing me. Forgot I learned to move my grip to very narrow for these to not bother it until somewhere during my 12 hour shift at work today.

Atlas Stones
110 x a few
170 x 3
240 x 0
240 x 1
240 x 1
280 x 0 Holy shit…so much heavier! I almost passed out and never even came close to breaking it from the floor
240 x 3

Very frustrated after yesterday. Definitely going to re-think my training. Just really unsure of what to do. We shall see.


Clean and Jerk
Bar stuff
Various things with 95
Shrug Pull, Clean and Jerk Combo=1 rep
135 x 1,1
185 x 1,1
205 x 1,1
225 x 1,1 miss both jerks
225 x 3 shrug pulls

Front Squat
135 x 5
185 x 5
225 x 5, 5
225 x 1 x 11 Thirty seconds rest between singles…hating myself started early in this and never went away

Snatch Grip BTH Press
95 x 10 x 5

Abz brah
Wheel x 10/Idk the weight kb sit up x 5 each hand superset x 2
The only thing lower than my ab volume is my ab frequency…probably why the’re weak


95 x 2,2
135 x 3
155 x 1, 1, 1
165 x 1, 1
175 x 1
185 x Miss, 1
195 x Miss, Miss, Miss

Snatch shrug pull
195 x 5
205 x 3, 3, 3

135 x 3
145 x 3
155 x 3
165 x 1
135 x 3

[quote]swolarbear wrote:

Snatch Grip DL
170 x 5
225 x 3
275 x 3
295 x 3
345 x 5
365 x 3
Didn’t use straps, hook grip hurt like hell

The great thing about hooking is eventually the nerves in your thumb learn not to feel anything and it just stops really hurting and becomes just as useful for stopping the bar from rolling as mixing.