Swanson-Cube Method to July Comp

AZMIDLYF said:
6 am here and I'm sipping coffee before the day's grind begins. Big Swan...jealous of your golden parachute.
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The real beauty is I don't really need to save a dime for retirement from here on out. The pension is managed by a 3rd party, but won't start paying out til I'm 57. However, it has no termination; pays me fully til I die, pays wife 50% til she dies presuming I go first.

My settlement terminates is 2014, so it's not like I'm done working. Honestly I'm pretty bored so I'm sure I'll look for another I&E job in the next few months.

It's pretty cool to not work for awhile though, I ain't gonna lie. ;)
 
Sean1332 said:
*******...I have 13 more years to retire..

you suck

sounds like you work for the government too!

I bet Jim is walking around with all his E-3s picking up trash and re-cleaning everything
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False.

I'm napping while everyone else does division review. Just like I did yesterday :)
 
What I learned today (proceed with caution, overshare coming)

Those "sugar free" candies with like 15g sugar alcohol DO NOT agree with me. I had ONE, and now...

Not good.
 
My .2 cents...if you are going to eat sweets then eat the real deal. :hitwithrock:
 
My wife had em, I NEVER eat that shyt. I'm not even a candy guy, I just wanted to try it...never again.
 
I talk all this shyt about not working...get hired into a daytime I&E tech job today.

Yay? ;)
 
napalm said:
For the 2nd time today, wtf just happened?
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Went by the gym to measure for a DL platform, and a dude says "you're always in here-do you work nights?". Turns out he's the maintenance engineer for a manufacturing company, and they had a tech position open.

Yadda, yadda, yadda, I start Tuesday.

Weird **** mang.
 
Swanson52 said:
Went by the gym to measure for a DL platform, and a dude says "you're always in here-do you work nights?". Turns out he's the maintenance engineer for a manufacturing company, and they had a tech position open.

Yadda, yadda, yadda, I start Tuesday.

Weird **** mang.
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Detroit has a 30% unemployment rate, this guy goes to the gym and gets a job...
 
Swanson52 said:
Went by the gym to measure for a DL platform, and a dude says "you're always in here-do you work nights?". Turns out he's the maintenance engineer for a manufacturing company, and they had a tech position open.

Yadda, yadda, yadda, I start Tuesday.

Weird **** mang.
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Why can't I get so lucky. So much for retirement eh?
 
Yeah I don't know WTF happened. Money talks, though. I can totally be bought.
 
Cube W3D3 Rep Skwatzzzz

Warm up-treadmill, prowler, suppleness, agile ocho, rumble roll dat azz.

SKWATZZZZ
All x 8-12. Bar, 135, 185, 225, 275, 305x5

335x8x1
Before I post this shyt show, trainwreck of a set, let me note. I do see me falling forward on prob half the reps AGAIN. I just don't f'n sit back hard enough. I think my core & upper back is improving though, as I didn't see a form breakdown in that aspect. I felt STRONG. I got tired towards the end, but the whole set I felt like I could've jumped with the weight. Felt really good.

Also, I know I'm a fat hog, but I feel like I should mention that I was REALLY filling my belly with air. That was mentioned about my bench, so I did it today. HOLY BALLS THAT MATTERS!

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Anyway, I felt pretty good, so I stripped it down to 135 to try this 50 rep deal. Good lord, I never thought 135 could feel so damn heavy. It went;

135x20, break for 5-6 breaths
135x12, break
135x8, break, why am I doing this?
135x12 eff you Lilly.

I know 135 ain't shyt, but I have never done reps like this. Even playing ball I wouldn't do as many reps in 3 sessions as I did today.

Step ups, GM's, planks, GTFO

Peep the threads, yo.

ImageUploadedByTapatalk 21369417693.356488.jpg
 
Swanson52 said:
Cube W3D3 Rep Skwatzzzz

Warm up-treadmill, prowler, suppleness, agile ocho, rumble roll dat azz.

SKWATZZZZ
All x 8-12. Bar, 135, 185, 225, 275, 305x5

335x8x1
Before I post this shyt show, trainwreck of a set, let me note. I do see me falling forward on prob half the reps AGAIN. I just don't f'n sit back hard enough. I think my core & upper back is improving though, as I didn't see a form breakdown in that aspect. I felt STRONG. I got tired towards the end, but the whole set I felt like I could've jumped with the weight. Felt really good.

Also, I know I'm a fat hog, but I feel like I should mention that I was REALLY filling my belly with air. That was mentioned about my bench, so I did it today. HOLY BALLS THAT MATTERS!

Invalid Link Removed

Anyway, I felt pretty good, so I stripped it down to 135 to try this 50 rep deal. Good lord, I never thought 135 could feel so damn heavy. It went;

135x20, break for 5-6 breaths
135x12, break
135x8, break, why am I doing this?
135x12 eff you Lilly.

I know 135 ain't shyt, but I have never done reps like this. Even playing ball I wouldn't do as many reps in 3 sessions as I did today.

Step ups, GM's, planks, GTFO

Peep the threads, yo.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81329"/>
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They didn't look as bad as you made them out to be. The chest dip was very minor, although I would like to see you sit back harder if possible.
 
jimbuick said:
They didn't look as bad as you made then out to be. The chest dip was very minor, although I would like to see you sit back harder if possible.
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Damn man I know. That's my biggest issue right now I think.

Literally YEARS of bad S&C coaches screaming "up onto your toes! You don't block from your heels!"
 
You can see where the push from the bottom has you going forward. This can be muscled back now but when the weight gets maxed you might not be able to catch it. Keep working on your thoracic mobility and even the ankles. Next time in the gym try putting 10 lb plates under your heels and see if the movement feels better...
 
AZMIDLYF said:
You can see where the push from the bottom has you going forward. This can be muscled back now but when the weight gets maxed you might not be able to catch it. Keep working on your thoracic mobility and even the ankles. Next time in the gym try putting 10 lb plates under your heels and see if the movement feels better...
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I thought about trying that, and if it DOES help maybe investing in some squat shoes. Thoughts? Am I band-aiding by doing that?
 
I wouldn't say so. I think I'll be doing the same. Another thing is when you go no gear no wraps, your knees are bound to travel forward some.

Olympic lifting shoes would be excellent for sitting back and keeping a vertical shin. Dan Green squats in Oly shoes all the time, and Lilly trains in them.
 
Fwiw, I was 289 this morning. I'm leaning up in my legs & upper back/shoulder area which makes my enormous belly look even worse. :(

But, if I'm starting to get chest & thigh veins, the belly can't stick around too long.
 
Yeah bear, gotta sit back more. Your knees are coming forward a little more than I'm comfortable with. Could lead to problems down the road.

Nothing a shi.t load of good mornings won't fix...
 
napalm said:
Yeah bear, gotta sit back more. Your knees are coming forward a little more than I'm comfortable with. Could lead to problems down the road.

Nothing a shi.t load of good mornings won't fix...
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You're much nicer than you could've been.

I'm bout to try this plate thing and see if that helps. I'd box squat, but the carryover for raw isn't ideal...but I love box squats.
 
I love my squat shoes. I would recommend them. ;)
 
Swanson52 said:
You're much nicer than you could've been.

I'm bout to try this plate thing and see if that helps. I'd box squat, but the carryover for raw isn't ideal...but I love box squats.
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Use the box. Even tho there's little carryover, I used them for a long while last training cycle just to reinforce technique.
 
I find that when I use box squats and train with others they have a tendency to just fall onto the box as opposed to sitting back onto it....
 
jimbuick said:
I find that when I use box squats and train with others they have a tendency to just fall onto the box as opposed to sitting back onto it....
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I agree with this. Usually I fall on the box my first rep of each set and then eventually groove it toward my last few sets.
 
I want to slap the living shyt of my Doc today. My testosterone levels came back; now bear in mind that this is the 4th day after a 50mg injection (I pin e4d) total test was 542, free test 99, e2 was 12.

So this guy wants to pin every uncomfortable symptom I have on supraphysiological testosterone levels...hm, I'd wager that the day after I pin I'm no higher than 7-750 total.

But this is the same dude that gets my bloods back and says "you're very healthy. Surprising considering your weight". Man, I'm TRYING to be this big. Oy vey.

/rant
 
Swanson52 said:
I want to slap the living shyt of my Doc today. My testosterone levels came back; now bear in mind that this is the 4th day after a 50mg injection (I pin e4d) total test was 542, free test 99, e2 was 12.

So this guy wants to pin every uncomfortable symptom I have on supraphysiological testosterone levels...hm, I'd wager that the day after I pin I'm no higher than 7-750 total.

But this is the same dude that gets my bloods back and says "you're very healthy. Surprising considering your weight". Man, I'm TRYING to be this big. Oy vey.

/rant
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Yeah that's really a supra physiological dose there. All the way up to 750. Maybe.
 
If plates under the heels makes things a lot better then it is a mobility issue and you need to work that out. I find that the seated calf machine does a nice job with stretching the ankles out if you let the weight all the way down and hold it for a 15 second count each rep.

Wish I had supra-physiological test levels. Had mine tested about 6 yrs ago and it was 430. I can only imagine where it sits now.
 
Yeah it was fine and I seem to have no problem holding a solid LBM even at 53. I need to get things checked soon just for peace of mind anyway.
 
I agree with AZ. Look up some mobility drills along with what he said. You wanna compete so gotta get used to it without the plates...or maybe look into squat shoes for a band aid for now.
 
I've been adding door stretches to my mobility work. Basically lift the foot up as if you are going to walk on the wall with your heel on the ground still and use the door frame to pull your body close to get a stretch and hold for 2 minutes. I do a few more things as well but that could help the flexion. Oscillate while doing it.

My ankles need a lot of work. Many many sprains in my basketball and skateboarding days.
 
Damn it. One says they're coo, do it, another says "band aid, you're a poosay".

I've had reconstructions on both ankles, I guaran-damn-tee that's why they're stiff. I liked it that way so they wouldn't roll :/

Looking at Adipowers, though. Ugh. My wife is going to stab me.
 
Haha not a *****, the shoes are fine. Just think they shouldn't be a reason to not work on it. Both could be ideal. Absolutely nothing wrong with the shoes brother.
 
Just for kicks, here's my baby girl from a road trip today. She's 10, clearly not a baby, but I've told her no about 0 times in her life.

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