Swanson-Cube Method to July Comp
- Thread starter Swanson52
- Start date
Swanson52
Well-known member
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.
Sean1332
Legend
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.
Plus you're a big ****ing dude. That's cool to me.
napalm
Well-known member
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...
herderdude
Well-known member
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.
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.
AZMIDLYF
Legend
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:
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:
Swanson52
Well-known member
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.
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.
Swanson52
Well-known member
Yeah you're absolutely right. One of those "fix it all" days within my dome.
I must need sleep.
napalm
Well-known member
Swanson52
Well-known member
AZMIDLYF
Legend
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.
Swanson52
Well-known member
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.
Inarius
Well-known member
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.
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.
Swanson52
Well-known member
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.
Swanson52
Well-known member
6'2ish. I do mobility work (usually Agile 8) 4-5 days/week. Rumble or PVC roll daily.
Inarius
Well-known member
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?
Swanson52
Well-known member
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.
Swanson52
Well-known member
I'll put guac on anything. Married into a Mexican family, win/win.
Swanson52
Well-known member
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.
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.
Swanson52
Well-known member
That's a zero calorie anabolic accelerator.
EliteFTS fairy dropped these off...
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Happy freakin Friday. I'm gonna wreck some BWW mango habanero wings to celebrate.
Swanson52
Well-known member
Haha! I love the dominos tracker!!
I hope I didn't overdo it with the black; I went by the weight suggestions on the items...we'll see. I'm actually kind of excited to do HEAVY (+125-150#) weighted dips with this thing.
herderdude
Well-known member
That is incredibly cool. Guy had the broadest shoulders I'd ever seen, and he was surrounded by guys like Lilly, Chad Smith, et cetera. And he's like the wildest looking dude I've ever seen.
napalm
Well-known member
very cool. at the meet i did last jan, matt f'ing kroc was the head judge.
when he was announced and walked in, i have to say i was in awe
there's just a little bit of pressure when matt f'ing kroc gives you the squat command...
Inarius
Well-known member
Swanson52
Well-known member
I'd prob just cry & go home.
It's cool to run across these monsters in competition. Inspiring.
The only dude I've ever seen in person was Nasser at a BB show about 10 years ago. Dude was MASSIVE.
Swanson52
Well-known member
Yes...should I fear your response? :cringe:
Edit: I've worked with Skip Hill quite a bit in the past, and where I struggle is in making adjustments and/or understanding when. I tend to get stuck in one mode then don't make changes when I should. Skip was invaluable in that regard.
I'd prob work with him again, but as he's a prep guy his forte isn't powerlifting. That's why I chose to go with Shelby.
napalm
Well-known member
no, actually i think it's pretty cool. christ man, it's shelby starnes! this is a dumb question but what exactly is he going to be doing for you?
i could hear my wife bitching now about return on investment if i did that :biglaugh:
Swanson52
Well-known member
I'm going to have him cut off some extra fat; I'm creeping up, and I was damn near 300 today and **** is getting out of hand.
I'd like him as a resource to manipulate my carbs to maximize recovery, yet she'd some of this damn blubber. That's where I struggle; I'm either recovering awesome and getting fat, or leaning out but struggling with DOMS, sleep, etc. I just can't find the balance.
I agree with the consensus that 242 is nonsense, but considering my ballooning the last few weeks, I'll need guidance just staying in 275.
That's a long ass answer...cliffs would be prep recomp.
napalm
Well-known member
I'm going to have him cut off some extra fat; I'm creeping up, and I was damn near 300 today and **** is getting out of hand.
I'd like him as a resource to manipulate my carbs to maximize recovery, yet she'd some of this damn blubber. That's where I struggle; I'm either recovering awesome and getting fat, or leaning out but struggling with DOMS, sleep, etc. I just can't find the balance.
I agree with the consensus that 242 is nonsense, but considering my ballooning the last few weeks, I'll need guidance just staying in 275.
That's a long ass answer...cliffs would be prep recomp.
so like meal plans and all that?
napalm
Well-known member
take advantage of it brother, that's a resource not to be wasted...
Swanson52
Well-known member
For sure. Started today, so yesterday I got carb crazy.
Here's where I'm starting, all bloated up and ****. 295.
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