Swanson-Cube Method to July Comp

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  1. Swanson-Cube Method to July Comp


    FLOOR PRESS
    Bunch of warmup ****

    255x8

    I am trusting the Cube here...1 work set on rep day seems strange to me, but Lilly clearly knows being strong.

    INCLINE DB PRESS
    100x10
    120x8
    130xssssseeeeevvvveeeen. Grinder.

    HAMMER HIGH ROW
    180x15
    270x10x3

    Superset some curls & face pulls for the burn.

    I was dog ass sick yesterday, and wasn't feeling that great today but IMHO I had a pretty strong session.

    Now for my confusion; diet. I've been eating ERRTHANG, I'm holding weight at 283-ish after an initial surge of 3-4 pounds, and I feel awesome. Monday here's what I had;

    M1-6 eggs, 1c egg whites, guac
    M2-1/2g choc milk, 1.5c cottage cheese
    M3-8oz pork loin, asparagus
    PWO-protein shake, 2 PopTarts
    M4-12oz ribeye, 1 sliced, grilled white potato
    M5-Qdoba bowl w/black beans, pork, chicken, guac
    M6-1.5c cottage cheese

    This is a training day; non I usually cut out the milk, the PWO, and the white potato but the rest is generally the same.

    Have I not been eating enough? I worked with Skip Hill for all of 2012 and dropped from 325 to 265-ish, then added back in some cals to get me around 275 for meets. With my injury I stayed 275-280, and that's where I am now.

    Dunno, but I like it.
    Don't worry, man, someday I'ma be nobody too.


  2. There's a video on Youtube by Bird Dog about building strength through warmups. It's a good listen. I'll link it when I have time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
    •   
       


  3. I say eat more.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Quote Originally Posted by Sean1332 View Post
    I say eat more.
    Ok. I'm cool with that.

    I'm not ready to compete with the 300's though...need to add about 400 to my total.
    Don't worry, man, someday I'ma be nobody too.

  5. Quote Originally Posted by Swanson52 View Post

    Ok. I'm cool with that.

    I'm not ready to compete with the 300's though...need to add about 400 to my total.
    Hell with it. If you put up the biggest total of your life, who cares?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
    •   
       


  6. Quote Originally Posted by herderdude View Post
    Hell with it. If you put up the biggest total of your life, who cares?
    Good f'n point. Thanks, you're exactly right.
    Don't worry, man, someday I'ma be nobody too.

  7. Here's that vid I was referring to earlier:

    http://www.youtube.com/watch?v=lB8rXNz4mmw&feature=plcp
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. :.peeksinside.:

  9. Quote Originally Posted by napalm View Post
    :.peeksinside.:
    Greetings from Fatguyville.
    Don't worry, man, someday I'ma be nobody too.

  10. Quote Originally Posted by herderdude View Post
    Here's that vid I was referring to earlier:

    http://www.youtube.com/watch?v=lB8rX...p;feature=plcp
    That helps a lot, thanks.
    Don't worry, man, someday I'ma be nobody too.

  11. Subbed in here
    SFW and GFH

  12. Sqizzat day, son. Cube W1, Squats, EXPLOSION!

    SQUATS
    Bunch o' warm up.
    275x3x8

    Should've been 285, but I miscalculated the 60%; I calculated my 60% off of 90% instead of 95% 1RM. Oh well.

    http://youtu.be/1DySaBq-FMY

    SNATCH GRIP CONVO DEADS
    225x8x4

    I love these. I'm still going lighter, but I'm really working the speed angle.

    LEG CURL
    Platesx10x3

    I also worked in a few sets of BW pull ups as well. Trying to get lat strength up

    ABS
    I also did some heavy, short burst prowler work as well. Really set the legs on FYAH.

    I freakin love squatting right now.
    Don't worry, man, someday I'ma be nobody too.

  13. looks good man, you're a ****ing big dude
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    looks good man, you're a ****ing big dude
    Thank you sir...now I need to be a big, STRONG dude.
    Don't worry, man, someday I'ma be nobody too.

  15. Those squats looked pretty easy!
    SFW and GFH

  16. Cube W1 Body Day

    I'm sure I have weak points, but I haven't really trained heavily enough to REALLY expose them, so I just went in without a plan. Turned out well IMHO.

    OHP
    Warm up forever
    185x12
    205x10
    225x6
    These felt AWESOME. Not sure what happened, but I hit the groove @ 185 and just went for it.

    FLAT DB PRESS
    80x20x3
    Crazy pump

    DB CURL
    40x15x4
    More pump

    SHRUGS...sure, why not?
    315x20x2

    I honestly had a bunch of fun today, really like the high volume for a change.
    Don't worry, man, someday I'ma be nobody too.

  17. Man, I know I ate a lot over the weekend, but my dry AM weight today is 292. I've gained about 12-13# in the last 2-3 weeks...WTF man.
    Don't worry, man, someday I'ma be nobody too.

  18. Quote Originally Posted by Swanson52 View Post
    Man, I know I ate a lot over the weekend, but my dry AM weight today is 292. I've gained about 12-13# in the last 2-3 weeks...WTF man.
    I think I gave them to you. I've lost 14 from a bloated-out-of my mind 240 this April. It was bad. I held on to so much water I had edema in my hands and feet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Quote Originally Posted by herderdude View Post
    I think I gave them to you. I've lost 14 from a bloated-out-of my mind 240 this April. It was bad. I held on to so much water I had edema in my hands and feet.
    Ha! My wife is a nurse and when she saw the scale she said "either you're fat or you've got pitting adema". Guess I'm fat.

    I might try and rein in the eating, but man I'm digging my recovery & strength. Maybe I'll add a couple conditioning sessions or something.

    Just ordered a pair of wrist wraps and a Slingshot from EliteFTS. Thought about the football bar, but I've gotta clear that with mama.
    Don't worry, man, someday I'ma be nobody too.

  20. nice ohp's there big guy...

  21. I like the body days. They don't kill me but I still feel like I accomplished something.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by Sean1332 View Post
    I like the body days. They don't kill me but I still feel like I accomplished something.
    See, I always felt that body days thrashed me from the weak point training.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by napalm View Post
    nice ohp's there big guy...
    Thank you sir. The one lift I'm confident in.

    I'm sure the body day will become a different animal as I identify main lift breakdowns, but training at <80% it's pretty tough to see since there's no failure yet.

    I know biceps are one; I've spent about 20 sessions ever training arms directly. I just hate it.
    Don't worry, man, someday I'ma be nobody too.

  24. I'm so pissed...I slacked off yesterday on the one thing I'm good at, eating, and my session was garbage today.

    I ate like 2 subway sandwiches because we were returning home from a mini-vacation, and that's it. Then, like a moron I try to train fasted. Again,

    Explosive deads, I guess.

    285x3x8
    Felt like 700#

    Abs

    Heavy loaded prowler til I puked my pre-workout. Why? Because I'm mad.

    Done. I'm going to Qdoba and eating it all.
    Don't worry, man, someday I'ma be nobody too.

  25. **** I thought I'd never be back!

    Yesterday I just ran through some mobility and LISS treadmill.

    Today was going to be bench, but I felt like squatting. So I did

    AM
    Light prowler to get HR up.
    LISS treadmill for 30'

    PM

    SQUATS
    Bunch of warm up thanks to the video posted earlier. I mean a BUNCH. 135, 185, 205, 225, 275.
    Working set was 335x8x1.
    Felt awesome, pretty sure I could've gone 12-15. I'll bet I ended up hammering out 40-45 total reps.

    SNATCH GRIP DL
    225x10x3
    Quick. Felt nice.

    LYING HAMSTRING CURLS
    STACK (w/e that is) x12x3

    Knocked out some BW pull-ups and backwards Prowler drags as well.

    I've got to get a little more strict with diet. Had to go 1 notch out on the ol belt today. Not bloated, per se, but I'm damn sure holding on to some water, feeling a little over-fed.

    No surprise...I've been eating tamales smothered in hamburger cheese dip for God's sake. I've been on a pretty solid carb binge; I'll probably start by dialing that back to 300-325 on training days and see what happens. I'm certain I'm getting up to 500+ right now.
    Don't worry, man, someday I'ma be nobody too.
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