Swanson52 Peak Beta+ Log

[Swanson52]

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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[AZMIDLYF]

That's the COP doing its thing. You will definitely be able to grind out more reps without the lactic burn.

 

[Swanson52]

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.

 

[AZMIDLYF]

Doooo Eeeeeet!!

 

[Swanson52]

Doooo Eeeeeet!!

Are you some kind of sadist?? Killin me, smalls.

 

[AZMIDLYF]

 

[Swanson52]

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

 

[Swanson52]

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.

 

[AZMIDLYF]

Bench critique...the elbows need to tuck in more big man. Explosiveness was on though.

 

[Swanson52]

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?

 

[Sean1332]

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.

 

[Swanson52]

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?!

 

[Sean1332]

Lol holy crap, just saw it

 

[AZMIDLYF]

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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[AZMIDLYF]

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:

 

[Swanson52]

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.

 

[Swanson52]

True Nutrition fairy dropped this off...

 

[AZMIDLYF]

Nice supp porno right there!

 

[Swanson52]

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.

 

[AZMIDLYF]

 

[Swanson52]

Here's where I'm posting from;

View 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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[Swanson52]

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.

 

[Swanson52]

Nice, easy cardio day today. My fat loss is not moving fast enough to get me into the 275's, so I'm going to pick it up a bit by throwing an extra cardio session or 2 into the week.

AM-
Foam roll, Agile 8, 35' LISS

I'll likely do something similar this PM as well.

Peak Beta+ is still (and will stay) on my list of supplements that will be in my regular protocol for the foreseeable future. I definitely love it!

 

[Swanson52]

PM-went to the local HS and walked/ran. My oldest daughter is a 200m runner, so I ran a few of those (poorly) with her, pushed the blocking sled around for old time's sake, jogged a couple 100 yd passes. Just nice, easy exercise for about an hour. DL tomorrow mf'ers.

 

[Swanson52]

CUBE W3D1 E DEAD
Warm up w/bar, 135, 185, 215, 275, 315

335x3x8
Tell you what, the bar really had nice pop, and I love platforms. Good session.

FRONT EXPLOSIVE LOW BOX & PAUSE SQUAT

315x8x4
Box first 3 sets, pause last set. Ouch

Walking DB LUNGES 10x4
LYING LEG CURL 12x4 <<< This machine here is awesome. It has an exaggerated bend in the middle, feels like hamstring preacher curls. DEEP burn.
BOX JUMPS 36" box BWx3x8

FRONT SQUAT STARIC HOLD
365+chainsx30"x4

STAIRS OUT OF GYM
BWx1.

Shelby replied "you'll weigh 275, don't worry". Ok.

http://youtu.be/-Jj8cZzcvEk

Before you see it; last rep on the set from the back I fall forward, roll up on my toes. Azmidlyf I'm looking at you.

PEAK BETA+ THOUGHTS;
My workouts are getting harder, and I'm certain it's because the PEAK BETA+ is allowing me to push through whereas before I was gassed. I need to work harder, and this supp is absolutely allowing me to. As usual, very happy logger.

 

[Swanson52]

AM

Agile 8, distracted hip work, foam roll
15' LISS treadmill
Prowler +90 50'x4~big strides, nice easy pace
Prowler +90 50'x6~Forward drag, again nice easy pace
15' LISS treadmill
10' LISS recumbent bike
Hot tub
Massage
Chiro

Nice, relaxing morning workout. I'll hit it hard tonight.

 

[Swanson52]

I hate the bench press, plain & simple. I'm so technically deficient, I can't font a groove, and I just plain SUCK at it.

Today was awful for my main lift. I just could NOT get tight, get comfortable, or generate leg drive. I finished pissed off and my assistance session was AWESOME...but there's no "assistance lift meet", now is there?

CUBE W3D2 H BENCH
Warm up (band stuff, cable stuff)
Bar, 135, 185, 225, 275 x some.
305x2x8

The weight never felt heavy, but you'll see I'm loose, I lose control of the weight a couple times, then I start flaring the elbows. Garbage, I'm embarrassed.
http://youtu.be/PD7imgmKBHg

BW DIPS
BWx12x4
Add Sling Shot BWx20~~~~upper back on FYAH!

CG BB ROWS (one end, I put a set in the vid so ppl know what I mean)
2px20
3px12
4px10x2
5px8

SS w/

FACE PULLS
Something x12x4

BW PULL UPS (palms facing)
BWx8x3

DB INCLINE
115x10x4
Shoulder really started to hurt here so I shut it down.

 

[Swanson52]

AM-
5' treadmill
Agile 8, supple leopard ****, etc.
200' prowler pushes +45
200' prowler drags +45
100' pushes +90
100' drags +90
25' LISS treadmill
Tan, hot tub.

Hips, ql, piriformis crazy tight this week. Here's to age. :crazy:

 

[Swanson52]

Peak Beta+ thoughts;

I've been dosing 4 preworkout and none post on days I train twice, 4 pre,4 post on days I go once.

I've reported that the difference in LA burn is very apparent, but yesterday's training session was another startling revelation for me.

I was tired, angry & frustrated after my bench session, and I considered calling it & going home. I thought "I'll do a set of dips & see how I feel". One turned into 4, and I just. Kept. Training.

My mind was weak and ready to quit, but physically I had the gas to keep going, to REALLY use that 2nd wind and essentially save the session. The Peak Beta+ made ALL the difference yesterday. Period.

 

[Swanson52]

CUBE W3D4 OHP-heavy.

Warm up; foam roll, lax ball pecs, tris, upper back, banded j cup walks, internal/external rotator work, tricep warm up.

OHP (Duh)
Bar, 135, 155, 185, 205 x forever, 15, 15, 8, 8
225x4
255x1 ~ maybe, I used some knee English.
DROP SET
145, 95, 45
That was some bull****, too.

Curls, rolling triceps, one arm DB row.

Good session, I guess. Just struggling with progress in all areas right now, so I'm not in the most positive mindset.

http://youtu.be/uEiUrmnu5vA

Tear me up.

 

[Swanson52]

Posting from the hot tub, big pimpin style.

5' LISS treadmill, foam roll, distracted stretch, 6 prowler passes pushing, 4 dragging
30' LISS treadmill
Tan
Tub

Check this out; I was turned loose for 3 hours to carb up/cheat/whatever. Similar to Skip's Skiploading but I've been dieting for 4 complete weeks.

After 1 hour, I had cankles, +3 pitting edema, and I had sweated through 2 shirts.

I could honestly feel the water sloshing in my legs as I walked. After hour 3 I went into a 10 hour insulin coma.

Today I weighed 305; I added 16# of water and glycogen in just a 3 hour window. Crazy.

 

[Swanson52]

Ugh.

Cube W4D1 Rep Deads

Warm up (leopard, prowler, agile 8, etc)

DL
135x12x2, 225x12x2, 315x12x1, 405x10
Prescribed for 585 max is 445x6, but I went 455 because I'd rather lift 10 extra pounds than shuffle plates.

455x6x1

CONVO DEADS
Pyramid down
405x6
315x10
225x15
135x20

FRONT BOX SQUAT
Oddly, my shoulder really hurt doing these. Enough so I backed off 90#
225x12x2

BOX STEP UPS W/OLYMPIC BAR
135x12
Add chains of unknown weight for instability x8x2
These SMOKED my core.

PLANKS
+45x40"
+70x30"
+90x20"

Overall I felt like this is a good session. Other than me spotting the HUGE, tren banging 30 y/o kid blasting 405x10 on flat bench and 315x10 on incline...

Makes it hard to not cheat...

 

[Swanson52]

AM
Mobility, foam roll, etc.
10' treadmill
Prowler Rounds (25# increments up to 100, back down)
15' treadmill

 

[SwolenONE]

Nice, easy cardio day today. My fat loss is not moving fast enough to get me into the 275's, so I'm going to pick it up a bit by throwing an extra cardio session or 2 into the week.

AM-
Foam roll, Agile 8, 35' LISS

I'll likely do something similar this PM as well.

Peak Beta+ is still (and will stay) on my list of supplements that will be in my regular protocol for the foreseeable future. I definitely love it!

That is great to hear! With both Accelerant and Peak Beta+ (both of the supps we released last year) we aimed at making premium quality formulas that would still be very affordable. So far so good, a ton of great feedback on both and I'm very glad to hear youve been loving it!

 

[Swanson52]

Just some boring cardio the last couple days. Skwizzatz tomorrow.

 

[Swanson52]

Cube W4D3 H Skwaaaatz.

The usual stiff old man warm up.

135x10, 225x8, 315x6, 365x4, 405x2

445x2x3

Few notes; tried these with my heels on a 5# plate, unreal world of difference in leg drive, ability to SIT BACK, and overall comfort through the movement. Yo quiero squat shoes.

Then the usual-snatch grip deads, lunges, etc.

Bunch I planks n stuff too. I felt pretty good, but after the ME lift my mind was simply just wandering.

Anybody have ideas on non or low-stim supps to help with focus? I find my mind wandering after about 30-35'.

Vid in production, pre-refeed weight at 285.

 

[AZMIDLYF]

Tu tiene ankle mobilito problemo...Lmao

As far as a stim preworkout, what level of caffeine intake are we looking for?

 

[Swanson52]

Tu tiene ankle mobilito problemo...Lmao

As far as a stim preworkout, what level of caffeine intake are we looking for?

Caffeine level: adderall.

Honestly, I'd say in the 200mg range. I drink a big ol sugar free red bull pre, but for some reason my focus drops off. I still have loads of energy & enthusiasm, but damn near anything side tracks me after about 35 minutes.

 

[Sean1332]

FXt would be good.

I have straight caffeine powder from NutraBio that's pretty potent

 

[Swanson52]

FXt would be good.

I have straight caffeine powder from NutraBio that's pretty potent

I've got a BUNCH from truenutrition from my run at carb back loading. Feel like a crackhead weighing that stuff.

 

[AZMIDLYF]

FocusXT is 200mg per scoop, Enhanced is like 125mg per scoop but has other amenities involved Lol, Condense has 200mg per scoop, just to name a few.

 

[SwolenONE]

Yea 200mg seems to be the standard dose in most pre's.

Add 200mg caffeine and 5g creatine mono to Peak Beta+ for a cheap upgrade to a potent preWO stack.

A lot of people also use Accelerant and Peak Beta+ together pre workout, Accelerant has 200mg caffeine/serving.