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Swanson-Cube Method to July Comp

Listen, suckas, Nebraska is God's country. I'm pretty sure we invented beef, football and kool aid.

Actually I prefer Colorado, but work moved the wife back here, so here I'm stuck for a few years. Boo.
 
Swanson52 said:
Listen, suckas, Nebraska is God's country. I'm pretty sure we invented beef, football and kool aid.

Actually I prefer Colorado, but work moved the wife back here, so here I'm stuck for a few years. Boo.
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Are you really going to compare Nebraska to Texas for beef? Or football?

Keep dreaming.
 
100 tomorrow...luvin' AZ :blink:
 
Training would be easier if it weren't for real life. Fffuuuuu.

MONDAY 5/13
Cube W2D1 Heavy Deads

Deficit Deads (-3" or so)
W/U 135, 225, 275, 315, 405

440x2x8
No video. I was training at a gym out of town, forgot my phone, session sucked, etc.

Front squats, lunges, step ups, GHR.
 
Today

Cube W1D2 Rep Bench
Warm up-bar, 135, 185, 225

275x10x1. I know it calls for 8, but 10 felt good.
315x10x1 -added Sling Shot

I'm not gonna lie-this left me gassed. I think it was a combination of ****ty diet yesterday, driving 8 hours home, training @ 0600 with only pre workout meal in me. Did a total of ~60 loaded reps, so maybe that was it.

Setup feels good, still don't tuck elbows worth a damn. I'm sure there's other issues...

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One arm bb rows, face pulls, pull ups, dips, hammer low rows.

I need a nap.
 
Strong benching as always, man. I don't know what it is, but I do rep work better with my elbows out where you had them as opposed to tucking. Only on rep work though.
 
Swanson52 said:
Today

Cube W1D2 Rep Bench
Warm up-bar, 135, 185, 225

275x10x1. I know it calls for 8, but 10 felt good.
315x10x1 -added Sling Shot

I'm not gonna lie-this left me gassed. I think it was a combination of ****ty diet yesterday, driving 8 hours home, training @ 0600 with only pre workout meal in me. Did a total of ~60 loaded reps, so maybe that was it.

Setup feels good, still don't tuck elbows worth a damn. I'm sure there's other issues...

Invalid Link Removed

One arm bb rows, face pulls, pull ups, dips, hammer low rows.

I need a nap.
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Ok here's what I got...

That is the craziest set up I've ever seen. I loled actually. Can't f*ck with you though. You had another 5 reps in the tank at 315 easily. Which brings me to my next point, dude that 315 looked so damned easy. I think you had about 345 for a set of 10. Impressive strength fo' sho'. As far as tucking elbows, I closed my grip, my elbows came in. I know pl tries to use a wide grip to shorten ROM but the back of my labrum is pretty much non existent from doing that. That's about the only real recommendation I have.
 
I know man, I've got to contort like crazy to maintain tightness. Feel free to laugh at me, my wife does! :D

If I'm not all bound up like that, my back goes flat and my shoulder blades pull apart. Plus? I like looking like a ****ing freak. ;)
 
Swanson52 said:
I know man, I've got to contort like crazy to maintain tightness. Feel free to laugh at me, my wife does! :D

If I'm not all bound up like that, my back goes flat and my shoulder blades pull apart. Plus? I like looking like a ****ing freak. ;)
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we got the same set up. no shame in it
 
Here's what I posted on the Cube Method page on Sunday;

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My 300# ass folded my grandmother's couch into a V this weekend. They're all little Mexicans, so this got quite the laugh.
 
Swanson52 said:
Here's what I posted on the Cube Method page on Sunday;

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80789"/>

My 300# ass folded my grandmother's couch into a V this weekend. They're all little Mexicans, so this got quite the laugh.
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grizzly bear
 
Ha! That's the one! That came up on my feed and I about fell on the floor laughing.
 
It was funny because everyone was laughing, my grandmother was scolding them, my grandpa is yelling "Jesus you've got a big ass!", my grandma got mad at HIM...

I told everyone it's not like I'm hiding nor ashamed of this ****. I weigh 3 bills, I'm cool with it, and laugh away.

Then to prove my point I ate (Shelby approved) 16 enchiladas. Like a boss bear, son!
 
So I posted this query on the Cube FB page, but nobody is responding. :(

Due to some relocation issues, it's no longer practical for me to hit Dubuque on 7/22 (boo). However, I'm going to the USPA Centennial Open in Colorado on 8/17.

My question is re; programming. Do I reset the cube 10 weeks out? I did that for this meet, but had only run 3 weeks then retested my maxes on week 4.

How about I plan a mock meet for 11 weeks out, do that them go the full 10 into the comp. what say you, smart fellas?
 
Mock meet ten weeks out, bodybuilding/mobility/rehab week, then another ten week cycle?
 
He probably meant rewind your program by 4 weeks.

I know this was already mentioned, but it's worth reiterating. On your squat vid, I found that your center of gravity kept shifting forward instead of staying above your heels. Of course this will do a number on you and your form, so work on keeping the weight over your heels.
 
Sean1332 said:
I think it means for 4 weeks you lift backwards. Example: Bench press laying on your stomach.

I like your "thanks for the clarification" comment on there.
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I know...I didn't want to prove to the Cubeiverse how stupid I am, so I thought I'd ask here since you already know. :D

The reason I'm unclear; I'm 12 weeks out NOW, and I'm 2 weeks in to my cycle, so I can't rewind 4 weeks...

UNLESS he means at the end, which I'll bet he does. Go 9, then rewind 4, which puts me right at my meet. It appears he did the math for me.

Told you I'm dumb. :)
 
Torobestia said:
He probably meant rewind your program by 4 weeks.

I know this was already mentioned, but it's worth reiterating. On your squat vid, I found that your center of gravity kept shifting forward instead of staying above your heels. Of course this will do a number on you and your form, so work on keeping the weight over your heels.
Click to expand...

I'm hammering that into my head for Friday. SIT back, STAY back. Gracias!
 
Swanson52 said:
UNLESS he means at the end, which I'll bet he does. Go 9, then rewind 4, which puts me right at my meet. It appears he did the math for me.

Told you I'm dumb. :)
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That makes sense. You can always use those extra 4 weeks to practice your 1st & 2nd attempts.
 
Sean1332 said:
That makes sense. You can always use those extra 4 weeks to practice your 1st & 2nd attempts.
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Yes, instead of editing I just posted stream-of-consciousness, but rewinding 4 out does make sense. Keep working at a higher % vs going backwards.
 
Swanson52 said:
I know...I didn't want to prove to the Cubeiverse how stupid I am, so I thought I'd ask here since you already know. :D

The reason I'm unclear; I'm 12 weeks out NOW, and I'm 2 weeks in to my cycle, so I can't rewind 4 weeks...

UNLESS he means at the end, which I'll bet he does. Go 9, then rewind 4, which puts me right at my meet. It appears he did the math for me.

Told you I'm dumb. :)
Click to expand...
Oops, I guess I'm a dumbass as well. Yeah, that makes sense.
 
Bought these to squat in, gave zero fawks while I did it.

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AZMIDLYF said:



JK big man
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Dude I'm so f'n weird I'm sure people think I am gay. Today we went grocery shopping & I rocked my Sperry's, purple golf shorts & an old beat up Gold's Gym tank.

Those running shorts are awesome to squat in.

With that, I bring you-

CUBE W2D3 E SQUATS

Warm up-135, 185, 225, 245

285x3x8

This was so freakin light...crazy. I really laid back on my heels & exploded HARD. This was yesterday, but I'll get the vid up shortly.

SNATCH DEADS (FLOOR)

315x8x4. Burn, baby burn.

STEP UPS
+135x8x3

LEG CURLS
somethingx10x4

PLANKS
+45x40"x3

SIDE PLANKS
2x45" each side

Good session, I'm getting stronger, lovin it.
 
Thoughts on working with Shelby Starnes after 3 weeks;

Dude is ON IT. His customer service is immediate-you email him a q or update, and he's back with you fast. I don't think it's taken him more than an hour to respond to me.

I haven't required aggressive changes yet, so my alterations have been subtle. I'm not hungry, and I'm energized for & through training sessions. My weight has dropped 3 or 4 pounds in 3 weeks, but my belly has shrunk a full 2.5", and both upper legs flexed cold have grown 3/8". That's serious business IMHO.

This diet protocol combined with the Cube Method has me bigger & stronger than I've EVER been, and I'm 37. I have no doubt I'll be at 275 by comp time, but more importantly ill be stronger at 275 than I am today at 292.

I can't speak highly enough of Shelby and his method. It works. If you're looking, hire him.
 
Anybody have any thoughts on Havoc (epistane)? I've used a couple prohormones like this a LONG time ago, but haven't even thought about it til recently. Just curious.
 
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