Swanson's Fatboy DCP2.0 Log

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  1. Quote Originally Posted by Swanson52 View Post
    Nothing to report today; took it easy and was very careful with diet because of that. I'll likely not go over 100g carbs today, but it felt good to eat a normal amount and relax.
    Absolutely man. Gotta relax sometimes


  2. So here goes, I'm going to switch up to (as predicted) a 5/3/1 variation. I've set it up this coming week (7/1) as follows;

    All % will be of training max.

    DL-5/3/1+Joker
    5x75%
    3x85%
    1+x95%
    1+x100%
    1+x105%
    Etc.

    IBP-3's+First Set Last
    3x70%
    3x80%
    3+x90%
    3x5x70%

    SQ-5's+Dynamic Work
    5x65%
    5x75%
    5+x85%
    5x5x70%

    Next week I'll shift 5's to DL, 3's to IBP, 5/3/1 to SQ, and rotate that way for the duration.

    I'll probably do assistance as I'm feeling it, but I'll DL on SQ day and SQ on DL day as I have been. Assistance is fluid for me, but it'll be rows with a side of rows, core, and DL/SQ variations (snatch grip, close stance, box, block).

    On the 4th day I'll do catch up & "BB" lifts that I f'ing hate like curls, tris, and shoulder work as I tolerate it.

    Tear it apart.
    Don't worry, man, someday I'ma be nobody too.
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  3. looking forward to this week

  4. Quote Originally Posted by jwa254 View Post
    looking forward to this week
    Same here! But I must ask, what is a Mexican coke?

  5. Quote Originally Posted by testosteronet View Post
    Same here! But I must ask, what is a Mexican coke?
    uses cane sugar instead of HFCS
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  6. Quote Originally Posted by jwa254 View Post
    uses cane sugar instead of HFCS
    Ah, never seen or heard about that. Is that common in Mexico? Available in the US?

  7. Quote Originally Posted by testosteronet View Post
    Ah, never seen or heard about that. Is that common in Mexico? Available in the US?
    It's usually available in any ethnic aisle of a grocery store.

  8. Quote Originally Posted by jwa254 View Post
    uses cane sugar instead of HFCS
    Yes. Tastes SO much better.

    Quote Originally Posted by testosteronet View Post
    Ah, never seen or heard about that. Is that common in Mexico? Available in the US?
    Yes, all sodas bottled in Mexico use sugar. Absolutely available in the US; the Coke comes in glass bottles. I get mine at King Soopers (Kroger), and it's sold at Costco as well. I'm sure there are a plethora of others.

    Quote Originally Posted by jwa254 View Post
    It's usually available in any ethnic aisle of a grocery store.
    Yep. Look for it next to Jumex or Jarritos in the Mexican foods.
    Don't worry, man, someday I'ma be nobody too.

  9. Pretty rough session. I was supposed to 5/3/1 + Joker DL, but I got to 415x3 and just had NOTHING.

    Warm up

    DL
    95, 135, 185, 225, 315
    365x5
    415x3
    465xthe ugliest 1 rep EVER.

    SSB Squat
    285x5x5
    335x3x3

    HACK SQUAT (heels 3" apart, toes out)
    1ppsx50
    2ppsx20
    3ppsx10x3

    Lying leg curls SS w/walking lunges

    I guess in retrospect it wasn't that bad, and days like this are why I like 5/3/1. I got the main set done, and called it a f'ing day. No missed reps or sets, but no PR's either.

    Everything just felt SO DAMN HEAVY!
    Don't worry, man, someday I'ma be nobody too.

  10. Quote Originally Posted by testosteronet View Post
    Ah, never seen or heard about that. Is that common in Mexico? Available in the US?
    also, pepsi does the "throwback" versions of pepsi and mountain dew, both using real sugar instead of HFCS

  11. Does it say Mexican Coke or something to tell the difference or do I just look at the ingredients?

  12. Quote Originally Posted by testosteronet View Post
    Does it say Mexican Coke or something to tell the difference or do I just look at the ingredients?
    It'll be in a glass bottle and say "Hecho en Mexico".
    Don't worry, man, someday I'ma be nobody too.

  13. Quote Originally Posted by Swanson52 View Post
    I guess in retrospect it wasn't that bad, and days like this are why I like 5/3/1. I got the main set done, and called it a f'ing day. No missed reps or sets, but no PR's either.

    Everything just felt SO DAMN HEAVY!
    Definitely one of the redeeming values of lower volume programs - when you're not feeling it, just hit it and quit it. Same could be said of my sex life I think...
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  14. Are you doing any cardio? Are you noticing any increased endurance?

  15. Quote Originally Posted by Resolve View Post
    Definitely one of the redeeming values of lower volume programs - when you're not feeling it, just hit it and quit it. Same could be said of my sex life I think...
    This made me laugh. I guess I can relate.

  16. So today I took a crack at a Meadows program protocol. Today was chest/shoulders pump, and it was as advertised...PUMP.

    Incline Hammer Press SS w/Band over & back
    3p+25ps x12x4
    Band O/Bx12x4

    Pec Minor Dips SS w/band over&back
    BWx20-25x4
    Band o/bx12x4
    I had to mess with grip width on the pec minor dips. Ended up very close to hit the area of chest that JM describes.

    Rear Delt Destroyer
    Name is accurate...sweet Jesus my delts have never burned like this.

    Banded j-cup walk on power rack, 3 sets.

    Prowler rounds up to 75#

    LISS 30'

    I've gotta say, this was a hell of a lot of fun! I haven't lifted to just get a sick pump in months, and the combo of exercises set my shoulders on fire. I've honestly had this kind of pump maybe 8-10 times ever. Feels awesome.

    I enjoyed this, there wasn't the grind that I've been used to, and I had focus back that has been absent for quite some time.
    Don't worry, man, someday I'ma be nobody too.

  17. After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

    I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
    Don't worry, man, someday I'ma be nobody too.

  18. Quote Originally Posted by Swanson52 View Post
    After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

    I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
    Sounds good. Aggressive fat loss should be fun!

  19. I can understand why BBers lift like they do. It's a riot.

    GUNZZZZZZZZZZ
    Tricep pressdown SS w/ fixed cambered bar curls.

    Decline skullcrushers SS w/DB curls

    Dips SS w/hammer curls.

    Everything was 4 sets of 12, and shoulder felt great so I did my dips weighted. Sick fatboy pump.

    Don't worry, man, someday I'ma be nobody too.

  20. Good stuff, brotha. Leaving the gym pumped is always fun.

  21. Quote Originally Posted by Swanson52 View Post
    I can understand why BBers lift like they do. It's a riot.

    GUNZZZZZZZZZZ
    Tricep pressdown SS w/ fixed cambered bar curls.

    Decline skullcrushers SS w/DB curls

    Dips SS w/hammer curls.

    Everything was 4 sets of 12, and shoulder felt great so I did my dips weighted. Sick fatboy pump.
    That looks like a tree trunk connected to your shoulder damn!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  22. Quote Originally Posted by cswalczakny View Post
    That looks like a tree trunk connected to your shoulder damn!
    With about the same amount of definition.
    Don't worry, man, someday I'ma be nobody too.

  23. Quote Originally Posted by Swanson52 View Post

    With about the same amount of definition.
    Lol its in there dude and you know it.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  24. Quote Originally Posted by cswalczakny View Post
    Lol its in there dude and you know it.
    My 20 year offseason bulk is about to pay off!
    Don't worry, man, someday I'ma be nobody too.

  25. Quote Originally Posted by Swanson52 View Post

    My 20 year offseason bulk is about to pay off!
    Lol!!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
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