Swanson-Cube Method to July Comp

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    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.

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    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.
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    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/230377-13-weeks-rps.html
    •   
       

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    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.
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    nice ohp's there big guy...
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    I like the body days. They don't kill me but I still feel like I accomplished something.
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    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/230377-13-weeks-rps.html
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    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.
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    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.
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    **** 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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    I'm also wondering if I'd really lose much on my lifts if I dropped down to 242's. My July meet is a 24 hour weigh in, so if I could drop to 250, I'm sure I could manipulate 8# of water.

    ~12 weeks, need to lose 30# to get there...

    Interesting...
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52
    I'm also wondering if I'd really lose much on my lifts if I dropped down to 242's. My July meet is a 24 hour weigh in, so if I could drop to 250, I'm sure I could manipulate 8# of water.

    ~12 weeks, need to lose 30# to get there...

    Interesting...
    8 lbs of water @ 250 is a lot bro, 3% BW. Best to do it slow...
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    Quote Originally Posted by napalm View Post
    8 lbs of water @ 250 is a lot bro, 3% BW. Best to do it slow...
    You're prob right. I should just get macros in check and compete 275 wherever I land.

    Hell, right now I need to cut to get to 275.
    Don't worry, man, someday I'ma be nobody too.
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    Herderdude mentioned to me about one of his cuts before a wrestling meet and it was at that level. I took off 4lbs taping a trash bag around my stomach before weigh ins at work. It's possible but you may take a hit on strength. I vote 275 only because I'm jealous. I'll never be able to weigh that being in the military.

    Plus you're a big ****ing dude. That's cool to me.
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    Quote Originally Posted by Swanson52 View Post
    You're prob right. I should just get macros in check and compete 275 wherever I land.

    Hell, right now I need to cut to get to 275.
    you can accomplish pretty much the same thing by manipulating your carbs.

    i have to decide pretty soon how i'm gonna dump 5 lbs...
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    A big weight cut done fast = weak as a kitten.

    I once cut 10lbs to wrestle 184 and lost to this guy 9-0. That day I ate just enough and didn't have to drop any weight for the next morning weigh ins. I beat the same guy by the same score.

    30lbs in three months would be a pretty good hit on strength. You figure best case scenario you can lose 20lbs of fat in that time. That leaves 10lbs of glycogen and water AND THEN you'll have to dry out 8 more lbs.

    My weight loss PR was 15 in 36hrs. I thought I was going to die the whole time and I got my ass kicked that day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Subbed big man...yes, another old guy. Lol

    I need to comment on your sumo lifting. Your back is taking the brunt of the weight because your hips are too far from the bar. The goal is to try, for lack of a better description, to put your nuts on the bar. You need to spread your feet out wider and angle your knees outward. Here is a video of a freak doing a text book lift:

    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    god, kabuki is a freak of nature

    and the second dude, jebus...
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    Can't multiquote from Tapatalk, but I think you're right. I just need to get leaner within my weight class. I just get frustrated when I'm bloated as **** from not drinking enough water & eating too many carbs. I'm impatient, when all I need to do is tweak diet.

    That's why I love a journal-I put my stupid ass thoughts out there & smarter lifters smack me back in line.

    DL form-first off I've seen that video, and that dude never ceases to amaze. He really is a freak. Yeah, I do need to get a bit closer...I've got to nail down the relationship between having my hips close but still having shoulders back. My short-ass arms really hurt me here; I've really got to get DOWN to get to the bar.

    Good tip, I'll def. work that in on Monday. Maybe I'll throw in a few light sets tomorrow just to practice.
    Don't worry, man, someday I'ma be nobody too.
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    My sumo looks like a convo setup because of my garbage physical geometry.
    Don't worry, man, someday I'ma be nobody too.
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    small steps brother, better chance of success...
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    Quote Originally Posted by napalm View Post
    small steps brother, better chance of success...
    Yeah you're absolutely right. One of those "fix it all" days within my dome.

    I must need sleep.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Yeah you're absolutely right. One of those "fix it all" days within my dome.

    I must need sleep.
    and less beer?

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    Quote Originally Posted by napalm View Post
    and less beer?

    **** I don't even have a beer on the schedule!

    Wait...maybe that's the problem! :idea:
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Can't multiquote from Tapatalk, but I think you're right. I just need to get leaner within my weight class. I just get frustrated when I'm bloated as **** from not drinking enough water & eating too many carbs. I'm impatient, when all I need to do is tweak diet.

    That's why I love a journal-I put my stupid ass thoughts out there & smarter lifters smack me back in line.

    DL form-first off I've seen that video, and that dude never ceases to amaze. He really is a freak. Yeah, I do need to get a bit closer...I've got to nail down the relationship between having my hips close but still having shoulders back. My short-ass arms really hurt me here; I've really got to get DOWN to get to the bar.

    Good tip, I'll def. work that in on Monday. Maybe I'll throw in a few light sets tomorrow just to practice.
    Little adjustments at a time and see what feels right. I do think that you need to get your foot placement out wider. I don't know how tall Duffin is but his feet are almost out to the plates. That alone will bring you down much closer to the bar. It will also put more stress on the hips/groin so be careful with that.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Little adjustments at a time and see what feels right. I do think that you need to get your foot placement out wider. I don't know how tall Duffin is but his feet are almost out to the plates. That alone will bring you down much closer to the bar. It will also put more stress on the hips/groin so be careful with that.
    I go pretty wide, typically but I can still move out 2" or so a side. I hope to get my hips involved as much as possible, as I generate good power from there. Like you said, I'm mostly back right now.
    Don't worry, man, someday I'ma be nobody too.
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    Why don't you pull conventional? Sorry if its been mentioned already...

    If you are going to st ick with sumo then you should flare your knees out more, get closer to the bar, and get your hips more into it. The weight looked easy for you but you need to squat down to the bar more and keep your chest up.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Why don't you pull conventional? Sorry if its been mentioned already...

    If you are going to st ick with sumo then you should flare your knees out more, get closer to the bar, and get your hips more into it. The weight looked easy for you but you need to squat down to the bar more and keep your chest up.
    I've got crazy short arms, a crazy long torso, and some herniated discs that make heavy convos both painful & geometrically inefficient for me. I have to move the bar a freakin mile.

    I like them for accessory work but not as my big mover.

    I get my chest up (I think) as much as I can before the bar breaks the floor; if I drop my hips more then my knees end up over the bar. This is where flaring knees and moving toes out will help.

    I've got to get my hips lower to start, no question.
    Don't worry, man, someday I'ma be nobody too.
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    how tall are you big man? How much mobility work do you do for your hips/glutes/hamstrings?
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    how tall are you big man? How much mobility work do you do for your hips/glutes/hamstrings?
    6'2ish. I do mobility work (usually Agile 8) 4-5 days/week. Rumble or PVC roll daily.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    6'2ish. I do mobility work (usually Agile 8) 4-5 days/week. Rumble or PVC roll daily.

    Gotcha. I think if you can get your technique squared away, you'll be pulling much more weight in no time. What are you goals for your upcoming meet?
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Gotcha. I think if you can get your technique squared away, you'll be pulling much more weight in no time. What are you goals for your upcoming meet?
    I'd like to pull 550+, Squat 5, press whatever, I'm not really that focused on it. I'm pretty confident in my ability to go 385+, and I'm ok with that right now.

    My years of awful dead/squat technique is what's really burning my ass right now, so I'm trying like hell to get better. I know I can generate the power, I just don't know HOW.
    Don't worry, man, someday I'ma be nobody too.
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    I greatly appreciate the input, fellas. Glad everyone is following & helping out.
    Don't worry, man, someday I'ma be nobody too.
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    Don't worry, man, someday I'ma be nobody too.
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    **** your elbow
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    Awesome video!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Swanson-Cube Method to July Comp


    It's Friday, my bench session kind of sucked, so here's a pic of my PWO meal. Double meat Qdoba Naked Burrito.

    Name:  ImageUploadedByTapatalk 21366994194.020913.jpg
Views: 29
Size:  103.7 KB

    Optimal? No. Delicious? Hell yes.
    Don't worry, man, someday I'ma be nobody too.
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    2 lbs of guacamole =

    Yummy...
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    Swanson52's Avatar
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    Quote Originally Posted by napalm View Post
    2 lbs of guacamole =

    Yummy...
    I'll put guac on anything. Married into a Mexican family, win/win.
    Don't worry, man, someday I'ma be nobody too.
  40. Registered User
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    Cube w2, Heavy Bench

    BENCH
    Warm ups for days
    275x2x5
    Easy. Form was a little loose, so I'll work that out as I continue.

    INCLINE DB PRESS
    110x12
    120x8
    135x8
    100x10

    HAMMER LOW ROW
    180x12
    270x12
    360x10
    450x6

    BW PULL UPS
    Did them in between chest sets

    CURLS
    Some DBS for 10's, 8's 6 drop set

    DB OHP
    65x20x2
    BUUUURRRRNNNNN

    My iPhone was dead so no video OR music, I was pissed off at plate-slamming, no weight racking ****tard, just no focus today. Big lifts on back to back days are a no go for me.
    Don't worry, man, someday I'ma be nobody too.
  

  
 

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