Training 5/12 and Diet thoughts

First training day since contest. Just wanted to get some blood in the upper body as I still feel like I was in a car accident. Couldn't get the feeling of a "pump" at all. I've got to get my diet on point as I've gotten completly out of control. Dave Tate at elitefts talks about blast and dust in life and in training cycles. This sums me up perfectly, in training, in work, in life. I'm all in or all out. Last fall I did a VERY strict BB diet and got down to 219. Now I'm up to 283 and eat whatever I want. I originally planned for it to be a 1 month whatever I wantedm then a healthy bulk diet. But my diet went into "dust" mode and I've filled my face with whatever I wanted. I've got to take care of this, based on BF measurements I've put on 38 lbs of muscle since October when I was at my low BF. But I've also put on 26 lbs of blubber. I've got to switch this. I'd like to drop 10 lbs of the blubber and then put on 10 of the good stuff. If I can get my lean body mass to 270-280 I will be a VERY competitive strongman.

Anyway on to the training...

Close Grip 2 board presses
45+EFS orange short bandsX10
95" "X10
135+"" X10
155+""X10
135+""X10

Muscle C&P
45X10
65X10
85X10
Biceps cramping from DOMS, stopped here

Band Extensions/Band Dips
PurpleX25/25 X4 sets

DB Curls
25X100 reps each arm as fast as possible. Trying to get SOME blood in there to illicit recovery.