Swanson52 Peak Beta+ Log

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  1. Swanson52 Peak Beta+ Log


    Thanks to Molecular Nutrition for giving me the opportunity to try their product out and log it. I'll be as comprehensive as I can.

    About me;
    6'2", 295
    I'm a powerlifter who (allegedly) competes in the 275 class. Currently I am training for a meet in Dubuque, IA on July 21 of this year. I just reset my training protocol, and I am using Brandon Lilly's Cube Method. I ran this for 3 weeks prior to the reset, and I am DAMN happy with it.

    Supplements-not much of a supp guy; I use SuperCissus, Orange Triad, a multi and protein powder. That's pretty much it, so the addition of this is this alone. I won't add or change supp protocol during my test drive.

    Diet-I've enlisted the help of Shelby Starnes, so I won't post any diet info or details, since that's how he makes his living. Training sessions to follow. I usually upload vids as well, and I am taking composition pics as I go, so I may throw those in as well....

    Here we go.


  2. So, don't do heavy conditioning the day before squats or deads. I'm sure everyone knows that, but I'm stupid. Hips were on fire today.

    Reset the Cube for my meet, so this is W1, RE deads

    SUMO DEADS
    Bar, 135, 185, 225, 315...infinity it felt like
    365x8
    This could've been better, but my hips were thrashed. Got em all, but it wasn't my best 8 reps ever.

    LOW BOX FRONT SQUATS 8" BOX
    135x12
    225x10
    275x8
    Yes, box was low as hell, but I'm not about to get stuck in the hole.

    WALKING LUNGES
    60# DBs x 15x3

    FRONT SQUAT HOLDS
    405 + chain (unknown weight) x 60"x3

    PLANKS
    +25# x 60"
    +45 x 30" x 2

    Done.
    Don't worry, man, someday I'ma be nobody too.
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  3. Per MN's recommendation, I'll dose these 4 pre, 4 post on days I train or condition once, and 4 pre x 2 on days I both condition & train.
    Don't worry, man, someday I'ma be nobody too.

  4. Stupid rough cardio/conditioning today. Felt good, but I puked a couple times and had to sit in the hot tub for awhile.

    20' MISS treadmill (3.5 mph, 5.0 incline)

    Prowler passes (50' up, 50' back)
    Prowler
    +25
    +50
    +75
    +100
    +125
    +100
    +75
    +50
    +25
    Prowler

    Jacob's Ladder 1' on, 30" off, 10' total.

    Row machine cool down

    10' LISS elliptical.

    Took 4 caps pre, 4 post. I'm not sure, but it SEEMED as if I had less lactic acid buildup, especially in the calves. Usually the prowler sets me on fire, and while it DID, it was more than manageable.

    There might be somethin' to this.
    Don't worry, man, someday I'ma be nobody too.

  5. That's the COP doing its thing. You will definitely be able to grind out more reps without the lactic burn.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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  6. Quote Originally Posted by AZMIDLYF View Post
    That's the COP doing its thing. You will definitely be able to grind out more reps without the lactic burn.
    Great. Now I don't have an excuse to stop conditioning early.
    Don't worry, man, someday I'ma be nobody too.

  7. Doooo Eeeeeet!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  8. Quote Originally Posted by AZMIDLYF View Post
    Doooo Eeeeeet!!
    Are you some kind of sadist?? Killin me, smalls.
    Don't worry, man, someday I'ma be nobody too.

  9. Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  10. Swanson52 Peak Beta+ Log


    Cube W1 D2 E Bench

    BENCH PRESS
    Warm up-bar, 135, 185, 205 x infinity

    225x3x8

    I had to recalculate these, used 10# too much last week so essentially I'm dumb. I really focused on 2 things; setup and blowing the bar off my chest. I mean in an angry, f-you fashion. I feel I accomplished it on most sets, but I did get a little loose toward the end. My set up is f-n exhausting. Because I'm fat.

    DEAD STOP PRESSES
    Or pin press, or whatever. Bar on pins at chest height, comp setup, press for 1's. I'm using a template that Chad Wesley Smith posted on JTS, so we'll see.

    235x1x8
    275x1x2
    315x1x2

    The 315's were a struggle, I'm not gonna lie (and you'll see on the vid)...Comp setup 30+ times is pretty taxing IMHO. Because I'm fat.

    BW PULL UPS
    I shot for 5 between each dead stop set, so I did prob 50. Some were sets of 2. Again, fat.

    1 ARM BARBELL ROWS
    One end of BB in corner, gripping the other end right at the collar. I used 25's, and pulled that bitch until the end of the bar touched my ear.
    2x25# plates x10x2
    3px10x2

    These were surprisingly hard. Increased ROM + unilateral exercise made it a little tough. Glaring weakness here.

    FACE PULLS
    40x15x4
    Big stretch, hard contraction.

    Few observations; unilateral back strength with a big ROM is sorely lacking. Most stuff I do is bilateral, and honestly my chest and arm length limit the ROM in those exercises. I'll still do 1 or 2 big rows, but I'm going to focus hard on unilateral stuff. Upper back, upper back, upper back.

    I forgot to take my Peak Beta+ prior, and honest to God I think I noticed it. I started dragging a bit, I could feel the LA burn in my back...I simply ran out of gas where I don't feel I should've.

    I need to work on lumbar mobility. Back got pretty tight/tired from setting up.

    Editing vid, I'll get it up shortly.

    Vid;

    http://youtu.be/o6SPKK-yNkM
    Don't worry, man, someday I'ma be nobody too.

  11. PM Conditioning

    MISS Cardio-walked with a HRM and kept HR @ 130. 30 min

    400# Tire Flips
    I go 50' at a time, for time. Goal to keep it under 20"
    Pass/time
    1/18"
    2/17"
    3/15"
    4/17"
    5/18"
    6/18"

    Prowler Forward Drags
    180#x100'x2

    Yeah, nothing special. No secret I'm out of shape.
    Don't worry, man, someday I'ma be nobody too.

  12. Bench critique...the elbows need to tuck in more big man. Explosiveness was on though.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  13. Quote Originally Posted by AZMIDLYF View Post
    Bench critique...the elbows need to tuck in more big man. Explosiveness was on though.
    Yeah I totally agree. That has plagued me in bench my whole freakin life. I'll really focus on that next time.

    Setup? That seem ok?
    Don't worry, man, someday I'ma be nobody too.

  14. That pin press looks hard as fck lol Good lookin. Id work on getting your feet planted. Everything else to me (the guy who can't bench) looked fine, along with what AZ said.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Quote Originally Posted by Sean1332 View Post
    That pin press looks hard as fck lol Good lookin. Id work on getting your feet planted. Everything else to me (the guy who can't bench) looked fine, along with what AZ said.
    Yeah that pin press is a different animal FO SHO. No rebound...I can really feel the pec as the prime mover with those, where I don't feel it in the regular BP.

    My legs hunt once in a while...

    Nobody see the dog roll through before my last pin press?!
    Don't worry, man, someday I'ma be nobody too.

  16. Lol holy crap, just saw it
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Next time you set up your bench...make the rack height higher so that you have to pull the bar out with your lats. You don't seem to be flexing the lats and pulling the shoulders down. Work on this with the lighter weight reps and see if this helps to bring the elbows in.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  18. Quote Originally Posted by AZMIDLYF View Post
    Next time you set up your bench...make the rack height higher so that you have to pull the bar out with your lats. You don't seem to be flexing the lats and pulling the shoulders down. Work on this with the lighter weight reps and see if this helps to bring the elbows in.
    I'll see if there's an additional height setting. Surprised with all the benchers at my gym that there aren't better benches!

    I'll focus hard on that next week warming up.
    Don't worry, man, someday I'ma be nobody too.

  19. Today was just fasted LISS cardio (elliptical/treadmill combo) for 30 min, then 20 min hot tub, 10 min sauna.

    I ain't doin SH*T today.
    Don't worry, man, someday I'ma be nobody too.

  20. Best way to explain how you should feel when taking the bar out is similar to doing a standing straight arm lat pulldown like this but lying on a bench of course:

    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  21. Swanson52 Peak Beta+ Log


    Got a quote today from Black Widow Training Gear on a custom rack; 3x3, 1" hole spacing, safety bars, j-cups, multi-grip pull up bar, dip attachment, top/bottom band pegs & plate storage. $825 + ship.

    I've got about $2500 budgeted for the ol garage gym (not including treadmill or elliptical), and I think that's a freakin solid price for what I'm getting.

    No point, just sharing.
    Don't worry, man, someday I'ma be nobody too.

  22. True Nutrition fairy dropped this off...

    Name:  ImageUploadedByTapatalk 21368141639.056957.jpg
Views: 52
Size:  120.1 KB
    Don't worry, man, someday I'ma be nobody too.

  23. Nice supp porno right there!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. Counting bodies like sheep
    To the rhythm of the war drums
    Pay no mind to the rabble
    Pay no mind to the rabble
    Head down, go to sleep
    To the rhythm of the war drums

    Lets f'n squat.
    Don't worry, man, someday I'ma be nobody too.

  25. Name:  imagesCASS9425.jpg
Views: 51
Size:  8.3 KB
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  26. Swanson52 Peak Beta+ Log


    Here's where I'm posting from;

    Attachment 80574

    Lying in the Crossfit room, by the door, legs on plyo boxes. Why? Because squat day.

    Cube W1D3 Squat H1

    Warm up-agile 8, foam roll, couple Prowler passes

    GM bar x infinity
    Low box squat bar x infinity

    SQUAT
    Bar, 135, 185, 225, 275, 315. Probably 30-35 reps total.

    380x2x5
    315x10
    225x20 Widowmaker.
    Puke
    Lie down

    I'm pressed for time, so I only got squats in. However, after reviewing my crap video I know one thing; CORE & UPPER BACK ARE WEAK.

    My legs never swam, I had zero issue moving the weight out of the hole. Watch and see how important torso strength really is.

    Vid coming.

    http://youtu.be/sKV_SDySRuU

    Also...being a fatarse is getting old.
    Don't worry, man, someday I'ma be nobody too.

  27. I've posted this a couple other places here; the Peak Beta+ has become a must-have supplement for me, especially on heavy conditioning days.

    Where I notice the dramatic difference between taking & not taking it is Prowler sessions. When I DON'T take it, I get nasty calf burn, and I stop before I'm fully wiped out because of it. When I do take it, I can let the Prowler abuse me right up until my work threshold (muscular and cardio), with no lactic acid issue at all.

    It certainly helps with training in that I can move between sets and/or exercises more quickly without getting bogged down. This product (thus far) has saved me 15-20 min from a similar workout where I've forgotten it.

    I'll be the first to admit I was absolutely skeptical. I voiced that to MN, and they used this as an opportunity to win over a non-believer rather than eliminate me as a candidate because of it. That shows their confidence in the product, and they're very right to be confident about it.

    2 thumbs up from this logger so far.
    Don't worry, man, someday I'ma be nobody too.

  28. Went back yo gym for a light PM session. Unloaded prowler rounds just to get a sweat going then 30 min MISS cardio on treadmill. Nothing special, feel pretty good...likely since I didn't get a whole training session.
    Don't worry, man, someday I'ma be nobody too.

  29. Today

    Cube W1D2 Rep Bench
    Warm up-bar, 135, 185, 225

    275x10x1. I know it calls for 8, but 10 felt good.
    315x10x1 -added Sling Shot

    I'm not gonna lie-this left me gassed. I think it was a combination of ****ty diet yesterday, driving 8 hours home, training @ 0600 with only pre workout meal in me. Did a total of ~60 loaded reps, so maybe that was it.

    Setup feels good, still don't tuck elbows worth a damn. I'm sure there's other issues...

    http://youtu.be/TbcXeG3XMEw

    One arm bb rows, face pulls, pull ups, dips, hammer low rows.

    I need a nap.

    Still considering Peak Beta+ an absolutely necessary staple. I'm still pushing myself until I'm nauseated or actually puke, but that extreme is getting harder to reach. This supp is fully legit.
    Don't worry, man, someday I'ma be nobody too.

  30. I bring you-

    CUBE W2D3 E SQUATS

    Warm up-135, 185, 225, 245

    285x3x8

    This was so freakin light...crazy. I really laid back on my heels & exploded HARD. This was yesterday, but I'll get the vid up shortly.

    SNATCH DEADS (FLOOR)

    315x8x4. Burn, baby burn.

    STEP UPS
    +135x8x3

    LEG CURLS
    somethingx10x4

    PLANKS
    +45x40"x3

    SIDE PLANKS
    2x45" each side

    Good session, I'm getting stronger, lovin it.
    Don't worry, man, someday I'ma be nobody too.
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