Swanson-Cube Method to July Comp

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    Swanson-Cube Method to July Comp


    My last log went to hell; injuries, nagging issues, etc. I took a couple months off completely, started back up with 5/3/1. Lifted kind of off the cuff at an unsanctioned local comp for charity at the end of February.

    Of course, since I wasn't entirely ready, the wheels came off and it was a pretty poor showing. I have been reworking my squat form for MONTHS since a back surgery, and on my 2nd squat attempt @ 440 I didn't sit back, I made depth but launched my freakin hips up HARD and immediately was damn near incapacitated from back pain.

    Passed on 3rd, did a sorry 363 in bench and somehow managed to squirm my way to a 440 sumo pull for a 1243 total.

    I should've pulled out after my squat, because I was in bed for 3 days, and it was a full 7 before I could dress myself.

    I spent 6 solid weeks doing chiro, mobility, core, contrast baths, hot tub, etc. and I hit it fairly heavy last week.

    So, following that diatribe; my next comp is 7/20 in Dubuque, IA. I'm a raw guy that's lucky my knees are quite healthy, but I might add sleeves. We'll see.

    I bought Lilly's Cube Method, and I'm going to run that for 10 weeks, then maybe one last 3 week run before meet week, not sure.

    Diet; I'm ~280 on any given day, so I'm just going to eat. I'll track macros a bit, but I'm not going to be anal about it. If I get hit with the need for Cold Stone some sat, bet I'm eating it.

    Cube tomorrow-Deads, bitches!
    Don't worry, man, someday I'ma be nobody too.

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    Swanson-Cube Method to July Comp


    Add-I'm 37 so I compete in 275 Sub-Masters. I'm not old like Napalm or Rodja.
    Don't worry, man, someday I'ma be nobody too.
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    Subbed. How old is Rodja?
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    Quote Originally Posted by Sean1332 View Post
    Subbed. How old is Rodja?
    Bout tree fiddy.
    Don't worry, man, someday I'ma be nobody too.
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    Lol. He's 28, ladies and gents. Count me subbed. You're gonna like the Cube, I guarantee it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Lol. He's 28, ladies and gents. Count me subbed. You're gonna like the Cube, I guarantee it.
    Really? I thought he was 40-ish.

    Well, then it's just Napalm as the old dude.
    Don't worry, man, someday I'ma be nobody too.
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    Bunch of frigging grandpa's round heah
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    Swanson-Cube Method to July Comp


    Errbody likes videos, so here are a few from my last run in 5/3/1. Because we all know, if it ain't on video, didn't happen.

    http://youtu.be/KdL2TIa0I7Y

    http://youtu.be/CcfDvGaW20g

    Deads from A while back. Last set of 335x5; I was going to do block periodization, and this was part of accumulation phase, but my back just couldn't hang in.

    http://youtu.be/UipgVusvKAM
    Don't worry, man, someday I'ma be nobody too.
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    That's some serious iron being thrown around, big man. Have you tried turning your sumo pull into more of a squat? I can't really help with it, I suck at them.

    You looked like you've got more in you on the pulls, too. Those presses were DUMB, though.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's some serious iron being thrown around, big man. Have you tried turning your sumo pull into more of a squat? I can't really help with it, I suck at them.

    You looked like you've got more in you on the pulls, too. Those presses were DUMB, though.
    You like how I stumble back with the 215 OHP? I was not exactly tight for that.

    I used to squat the weight up with sumo pulls, but I lacked violence off the floor. The lift was a grind from bottom to top, and it was just UGLY.

    Thanks for the ecouragement...hopefully I can improve that abysmal total.
    Don't worry, man, someday I'ma be nobody too.
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    Lol, my 185 logs today caused some serious weeble wobble, so I know the feeling. My thoughts are: if you take a step and finish the lift, chalk that muthafuqa. Maybe not to be added to a strict press number, but I sure would've given myself three reps there.

    I tried to clean 225 in my socks today. My feet slid forward about a foot at the beginning of the second pull. Bar crashes from 5ft up onto the suspended wood floor with my mom in the building. Fml.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Hell ya, more shaved heads.
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    Quote Originally Posted by herderdude View Post
    Lol, my 185 logs today caused some serious weeble wobble, so I know the feeling. My thoughts are: if you take a step and finish the lift, chalk that muthafuqa. Maybe not to be added to a strict press number, but I sure would've given myself three reps there.

    I tried to clean 225 in my socks today. My feet slid forward about a foot at the beginning of the second pull. Bar crashes from 5ft up onto the suspended wood floor with my mom in the building. Fml.
    Dude, this had me in tears. That's freakin hilarious.
    Don't worry, man, someday I'ma be nobody too.
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    Swanson-Cube Method to July Comp


    Heavy Day-deadlift.

    SUMO 2-3" DEFICIT PULLS
    365x2x5

    I honestly didn't know what weight to use here. I've never done deficit pulls, I had a hell of a time setting them up for sumo, etc. Weight felt good, maybe 25# light. Noted.

    CG BARBELL ROWS (one end of bb in corner, rowing free end)
    3px12
    4px10
    6px6-prob a bit too heavy

    DB WALKING LUNGES
    +50's x 10
    +60's x 10x2

    FRONT SQUAT TO 16" BOX
    315x6x3

    PLANKS
    BWx30"x4

    SIDE PLANKS
    30"x4

    I'll do prowler conditioning & prob 30' of steady state tonight. Doing LISS simply to help increase work capacity. I'll get DL video up this afternoon.
    Don't worry, man, someday I'ma be nobody too.
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    I just use the same weight I'd pull from the floor with, few lbs less maybe. That's gotta be a bitch with sumo. I've got zero issue movin weight off the floor now though so they definetly helped.
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    Swanson-Cube Method to July Comp


    Quote Originally Posted by Sean1332 View Post
    I just use the same weight I'd pull from the floor with, few lbs less maybe. That's gotta be a bitch with sumo. I've got zero issue movin weight off the floor now though so they definetly helped.
    It is a PITA. I wanted a bit steeper deficit as my weak spot is off the floor; can't stack plates, can't use a box or step. I had to creatively stack some rubber flooring & bumper 25s. Worked though.
    Don't worry, man, someday I'ma be nobody too.
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    Hell yeah! Deficit pulls FTW. Just as long as it doesn't affect the movement. When I pull from my shoetops, I get a ton of quad drive and the bar jumps, so I can only do it from like 1" max. I'm going to try Brandon Lilly's paused deadlifts to help with the speed off of the floor. Break the plates off of the floor and hold for 1, 3, 5, or 7s. Should be twisted.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Here's my final set of the 365x2x5. Disregard the fatness.

    http://youtu.be/L7e-CKQihHM

    Also, gym is buying into the Crossfit type exercise craze, and this monstrosity was there this afternoon when I went to do cardio.

    Name:  ImageUploadedByTapatalk 21366061041.685233.jpg
Views: 156
Size:  113.1 KB

    Ugh.
    Don't worry, man, someday I'ma be nobody too.
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    That's one big pull-up bar
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    That is a healthy deficit right there.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That is a healthy deficit right there.
    I'm not gonna get stuck to the floor come July, damn it!
    Don't worry, man, someday I'ma be nobody too.
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    Little fasted cardio this morning, and I'll hammer conditioning this evening. Nothing earth-shattering, for sure.
    Don't worry, man, someday I'ma be nobody too.
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    Swanson-Cube Method to July Comp


    Did the early morning fasted thing. Raining like a mofo here so I just did some HIIT on the elliptical, then walked on the treadmill for 30', HR 130+.

    Got my acceptance letter from Arizona State yesterday; going to work on my Master's online there, and attend University of Nebraska Med Center locally. Pretty excited-haven't been in college for like 15 years.

    I'll train bench this afternoon. Prob cut back on the carbs a bit today; I know I said I wasn't going to track macros but I do/did. 400g carbs is just way too many for me. I'll prob dial those back to ~250 on training days, ~150 on non and I'll introduce a GDA as well. Pretty carb sensitive, and am prone to fat gain when I'm eating them in abundance. I'm already fat enough...I should prob be competing at 242, honestly.
    Don't worry, man, someday I'ma be nobody too.
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    damn... I've been awake for 3 hours and killed close to 160g.. you're gonna be hungry big guy lol
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    Quote Originally Posted by Sean1332 View Post
    damn... I've been awake for 3 hours and killed close to 160g.. you're gonna be hungry big guy lol
    Pistachios, eggs, steak & MCTs!
    Don't worry, man, someday I'ma be nobody too.
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    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.
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    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/230377-13-weeks-rps.html
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    I say eat more.
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    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.
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    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/230377-13-weeks-rps.html
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    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.
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    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/230377-13-weeks-rps.html
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    :.peeksinside.:
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    Quote Originally Posted by napalm View Post
    :.peeksinside.:
    Greetings from Fatguyville.
    Don't worry, man, someday I'ma be nobody too.
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    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.
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    Subbed in here
    SFW and GFH
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    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.
  38. Diamond Member
    Sean1332's Avatar
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    looks good man, you're a ****ing big dude
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Swanson52's Avatar
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    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.
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    Inarius's Avatar
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    Those squats looked pretty easy!
    SFW and GFH
  

  
 

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