You're A Strongman Camko (Back on my Bullsh*t)

Hello errybody, this is gonna be the start of my second log on this site. If you saw my previous log, this one is gonna be the same format, except I will be adding my diet to this one. If you did not see my previous log, well then, you will figure out what I’m talking about. Currently, I am training for Massachusetts Strongman Championships which is taking place April 21st, which gives me time to run about 3 cycles of the 5/3/1 Strongman Program I am doing. Now some info about myself, the competition, and my goals.

Age: 23
Weight: 226lbs
Height: 6’

5/3/1 Lifts and TM’s:

Overhead Press- 172lbs
Incline Bench- 213lbs
Deadlift- 505lbs
Front Squat- 294lbs
Log Press- 180lbs


  1. Press Medley(Circus DB, Log, Natural Stone)
  2. Farmers Hold
  3. Tire Flip
  4. Husafell Carry
  5. Axle Deadlift


  1. Place in the Open Middleweight Division
  2. Strict Overhead 200lbs
  3. Log Press 250lbs
  4. Work with all the implements and perfect technique

My weakest link right now is my overhead strength, which is why two of my major goals are related to that.


Cycle 1
Week 1
Weight: 226lbs

Sunday(1/28) Day 1(Overhead/Incline)

1a) Overhead Press 3x5,5,11(110lbs, 130lbs, 145lbs)
1b) Chin-ups 3x10(BW)
2a) Incline Bench 3x5,5,13(140lbs, 160lbs, 180lbs)
2b) Face Pulls 2x20(32.5lbs)
3a) Dips 4x15,15,10.10(BW)
3b) Hammer Curl 3x10(50lbs)
4) Cable Crunches 3x10(200lbs)


  • First day back with some serious lifting and it went smooth as butter. Got two PRs first day back and I never felt better
  • This is a different program than the one I had in my other log, But Im gonna try it out for a couple cycles and see how it fares
  • Big thing about this one is it is only 3 days a week, so with school and work, it can all work out perfectly

For those who are gonna be looking in on this log, feel free to ask any questions, point out stupid things i do, disagree with me, or offer some pointers. All are welcome

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Monday(1/29) Day 2(Rest Day)

I have class/work from 8am-10pm, so Mondays will always be rest days since I wont have any time for the gym. I will just do 30min of yoga/dynamic stretches before I go to bed every night.


2 Servings of Cheerios w/ 1.5 cups of Whole Milk
Protein Shake(2scoops whey, 10 ounces Whole Milk)

2 Granola Bars
Protein Shake(2scoops, water)

Omelet(6 whole eggs, onion, port. mushrooms, spinach, 2 slices deli cheese, 1/2tb of butter)
1 cup Whole Milk

MetRx Protein Bar

Dinner(After Work, around 10:30):
1/2 lb of Teryaki chicken thighs
1 cup of White Rice
1 cup of Roasted Cauliflower(Sprinkled with olive oil, garlic, and Parmesan)

Do you have big triceps or are you more torso dominant?

I would say I am more torso dominant

Hmm. Close grip weighted dips = 225 OHP easy

Yeah I was thinking of throwing those in there every other week. The program Im running just has me doing dips for 50-60total reps. So one week ill do bodyweight for as many as I can till I hit 50 and the following I will do the weighted dips for low reps fuckton of sets.

Waste of time IMO lol. U want to feel the burn or get strong af?

Both are important for what I need, also I dont think its a good idea for me to do Heavy af Overhead, Incline, and Dips every week, especially on my 1+ day.

Cycle 1
Week 1
Weight: 226lbs

Wednesday(1/31) Day 4(Deadlift and FS Day)

1)Deadlift 3x5,5,11(330lbs, 380lbs, 430lbs)
2)Front Squat 3x5,5,10(190lbs, 220lbs, 250lbs)
3)Dumbbell Lunges 3x10(70lbs)
4a)GHR 3x10(BW+45lbs)
4b)Hanging Leg Raises 3x15(BW)


-Todays workout felt great, PRs on both DL and FS so off to a good start for this cycle.
-On the DL PR set, all reps performed beltless, first 7 reps performed double overhand, last 4 performed with a mixed grip.
-Once I get to the 460+ sets on DL I will add a belt just so I am used to it cause I will be using one for my comp.
-All Front Squats performed Beltless, ass to grass, clean grip.
-Still need to tweak form on lunges, possible imbalance with right leg reps being alot smoother than the left leg.
-Supersetted the last two excercises because i was running out of time. Probably will continue to do this in the future.


2 Servings of Cheerios w/ 1.5 cups of Whole Milk
6 whole eggs w/ 2 slices of Deli Cheese

2 Pieces of White Bread Toast w/ 2tbs of Cream Cheese
2 Cups of Plain Greek Yogurt

8.4ounce Redbull
5g Creatine Mono

2 Granola Bars
2 Scoops of Whey w/ Water

Protein Cookie

5 Whole Eggs
1.5 cups Whole Milk
1/2 cup Oatmeal

Woops didnt see this for until today for some reason. In for gains.

Y u scared of doing 3 pressing movements? Past injury?

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I miss being 20s. I’ll enjoy following along.

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I jacked up my left shoulder during a powerlifting meet a couple years ago and itll flair up from time to time. I am doing three pressing movements(Overhead, Incline, Dips), I am just hesitant to do heavy dips every session. I am gonna try them next week, to see how it feels, but I have been progressing nicely in overhead doing low weight/high rep dips so im not worried.

May not even be worth a try if you think they’ll fuck you up.

Can’t relate tho cos dips have always been really nice on my shoulders. At one point I was doing 3x week weighted dips after benching during an accumulation block. Heard of people fracturing their clavicle or some shit just with bodyweight tho lel.

True True, I’ll have to give it more thought before my next session.

They need to drink more milk.

Thursday(2/01) Day 5(Rest/Conditioning Day)

Gonna be helping this guy repair his house and move out for the next couple of months on thursdays, very laborious so im chalking this day up as a conditioning day. Worked 10am-5pm.


2 Servings of Cheerios w/ 1.5 cups of Whole Milk
200g of Chicken Breast

Pure Protein Bar

BBQ Chicken Sandwich(1.5 Tiddys) w/ Bacon/Cole Slaw
Sweet Potato Fries

5 Whole Eggs w/ 2 Slice Cheese and Spinach
2 Pieces of Buttered Toast
1.5 cups of Milk

Bed @ 9:30pm cause i party hard.

How much protein do you get per day then and how much you weigh and how fat are you like what % lean mass you have?

Asking cos flip said you can get away with eating less than 1g/lb body weight

Yeah, I remember reading through that whole discussion. I get between 180-200g of protein a day. Currently I weigh 226lbs, probably at 12%-15% bodyfat.

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Friday(2/02) Day 6(Rest Day)

Actual rest day, did not do shit.


Medium Coffee w/ Caramel+Skim
Ham,Egg,and Cheese on Multigrain Bagel

2 Servings of Cheerios w/ 1.5 cups Whole Milk
2 Scoops Whey w/ 1.5 cups Whole Milk

12 Ounce Ribeye
1 Cup of White Rice
2 Cups Cauliflower

Slice of Chocolate Cake
1.5 cups of 1%

Several Cocktails
Beef Tongue w/Nachos(4 ounces of beef best guess)
4 ounces of Cow Heart
8 ounces Sirloin on Bed of roasted potatoes and white rice w/ assorted veggies

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Sorry for the lack of posting, I know everyone was curious about my diet and how many cookies I can eat in one sitting(24, with milk). Extremely busy weekend, didnt even get a second to sit down. Wasnt able to train, which sucks, cause I was supposed to do events, but i will make sure to get em done this week.

Cycle 1
Week 2
Weight: 228lbs

Tuesday(2/06) Day 1(Overhead/Incline Day)

1a) Overhead Press 3x3,3,9(120lbs, 135lbs, 155lbs)
1b) Chinups 4x10(BW)
2a) Incline Bench 3x3,3,12(150lbs, 170lbs, 190lbs)
2b) Facepulls 2x20(40lbs)
3a) Dips 60 Total Reps 5x3(BW + 95lbs) 3x15(BW)
3b) Hammer Curls 4x10(50lbs)
4) Ab Wheel Rollouts 4x8(BW)


  • Honestly surprised that the workout went well today, very poor sleep and diet going on this weekend. The gods smile upon me.
  • PR City again this week, Overhead e1RM is finally above 200lbs, may fuck around in a couple weeks and see if I can actually hit it.
  • Increase in total volume for the assistance work
  • Did some heavy af dips today(@guineapig for u bb), definitely made my shoulders tight tho. Will continue to them once every cycle and see how that goes.
  • Will continue to do ab wheel rollouts on this training day


1 Cup of Oatmeal w/ Peanut Butter
2 Scoops Whey w/ 1.5cups Milk

8 ounces Chicken Breast/Leg
1 Cup White RIce

1 cup Coffee w/ Skim Milk

2 Granola Bars
1 Scoop Whey w/ 1cup Milk

1 Cup Pasta w/ Creamy Mushroom Sauce
10 ounces Pork Sausage

2 Whole eggs w/ 2 slices Deli Cheese
2 Pieces Thick Cut Bacon
1 Small Croissant