Swanson-Cube Method to July Comp

Swanson52 said:
It's just a guess, my math may be bad but it's got to be close.

Here I am @ 275, prob 21-22% bf.
Click to expand...

I can't really tell without baby oil (subliminal request) but I'm guessing if you really decided to go through with this, you'd be a beast of a 235lb man.
 
Swanson52 said:
**** I'm hoping for more than a LITTLE lower! Like, 20% lower!

Theoretically, at ~10% bf I'd still be around 235. I'm not too far off saying I'm ~30% now I don't think.
Click to expand...

I had no idea how much BF you have... I really don't trust caliper tests for BF or even looks because guys like us who lift a ton carry an extra 20% of muscle mass. So the normal proportion standards don't really apply. But heck yeah get to 10% and be a machine dude. That would be awesome. You might even like it. I find when I cut weight although I lose some strength I do feel lighter faster and overall "healthier". Probably because I stop force feeding myself for 2 seconds. lol.
 
CountryLiftin said:
I had no idea how much BF you have... I really don't trust caliper tests for BF or even looks because guys like us who lift a ton carry an extra 20% of muscle mass. So the normal proportion standards don't really apply. But heck yeah get to 10% and be a machine dude. That would be awesome. You might even like it. I find when I cut weight although I lose some strength I do feel lighter faster and overall "healthier". Probably because I stop force feeding myself for 2 seconds. lol.
Click to expand...

I'm just guessing; I carry all of my fat in my midsection. I can see veins in my legs, shoulders & chest, but my belly looks like bubble gum wrapped in Saran Wrap.

I'm sure I'll feel better. Honestly, I'm pretty tired of being a fatass. I'd rather be lean & build muscle than be fat & try to justify it by getting stronger.
 
Swanson52 said:
I'm just guessing; I carry all of my fat in my midsection. I can see veins in my legs, shoulders & chest, but my belly looks like bubble gum wrapped in Saran Wrap.

I'm sure I'll feel better. Honestly, I'm pretty tired of being a fatass. I'd rather be lean & build muscle than be fat & try to justify it by getting stronger.
Click to expand...

Sounds like you get all the motivation you need. I always have a little belly I can't imagine seeing veins. I can see a 4/6 PAC in the morning but being super cut is over rated.
 
CountryLiftin said:
Sounds like you get all the motivation you need. I always have a little belly I can't imagine seeing veins. I can see a 4/6 PAC in the morning but being super cut is over rated.
Click to expand...

I concur, I thought cutting would be fun. But pushing heavy ass weight is more fun!
 
Can't wait to see what you look like after trimming down. You'll look and feel better. Also, you'll still be a strong mofo: that's a win/win in my book.
 
Had a bunch of **** come up today, so I didn't make it in to DL.

30' mobility, stretching, bastard LAX ball work
35' LISS treadmill.
 
Anybody interested in a set of Jaybird Bluebuds X Bluetooth headphones? I tried them on, didn't even wear them for a training session because I couldn't keep them in my ear canals.

These;
Invalid Link Removed

New they're $170, I'm selling these for $140 shipped.

Invalid Link Removed
 
Today was brutal. I decided (at the urging of the gym owner) to switch back to convo. He watched 4 sets of 3, I videoed 5 or 6, and did 1 or 2 more at a lighter weight. I'd say all told I did 65-70 reps of convo DL. My hammies are toast, but it feels good.

Mobility, stretch, warm up 15'

CONVO DL
135, 135, 185, 225, 275, 315
335x3x a bunch. 10 I think.

4" SNATCH GRIP BLOCK PULL
225x15x3

SSB CG squat x8x3
BB Shrug x12x4
Back Raise ss w/lat pulldowns x10x4

Vid coming.
 
Swanson52 said:
Today was brutal. I decided (at the urging of the gym owner) to switch back to convo. He watched 4 sets of 3, I videoed 5 or 6, and did 1 or 2 more at a lighter weight. I'd say all told I did 65-70 reps of convo DL. My hammies are toast, but it feels good.

Mobility, stretch, warm up 15'

CONVO DL
135, 135, 185, 225, 275, 315
335x3x a bunch. 10 I think.

4" SNATCH GRIP BLOCK PULL
225x15x3

SSB CG squat x8x3
BB Shrug x12x4
Back Raise ss w/lat pulldowns x10x4

Vid coming.
Click to expand...

How did it feel?
 
herderdude said:
How did it feel?
Click to expand...

I generate so much more power with my feet in close. I do wear a belt starting about 60% because something about convos hurts the L3-S1 a bit without. I'm going to hammer core though to help that out.

You'll see on the vids I do let my hips pop up a bit on a few reps, but my very last set (specifically the last 2 reps) I feel were very good.

I wasnt as explosive off the floor as I wanted to be, but I was thinking "back, press knees against arms, back flat, etc". It'll come.

YouTube still processing...
 
Look at some of the top conventional deadlifters and they're pretty narrow as well. Hopefully this should be a good change for you man.
 
Invalid Link Removed

Go. I'll give a sexy man hug to whomever can guess between which vids Matt coached me.

Also, HOT ASS CHICK doing leg curls in 2nd vid. You're welcome.
 
napalm said:
Narrow isn't necessarily a bad thing there big guy...
Click to expand...

Sean1332 said:
Look at some of the top conventional deadlifters and they're pretty narrow as well. Hopefully this should be a good change for you man.
Click to expand...

I absolutely agree. I got caught up in what people said I "should" be doing instead of what feels the most powerful.

Warning-glory days statement;
In my years playing ball, I never trained for a strong base with my feet out like sumo calls for. Shoulder width all the time.
 
I suck at judging video.

1. Thanks for the hot chick. Mmm.

2. You are a house.

3. Narrow isn't bad, you actually want to be narrow. Use your arms to help retain your less and let you legs out slightly to either side of your hips, with toes slightly outwards. Just like a very narrow stance squat.

4. Deadlift is just like a squat. You need to keep your butt in the hole and your weight (uncomfortably) back when starting your lift. You look to have it down pretty well but there is a big difference between how you look and how you actually feel in your stance. You look pretty good. Keep the neck packed and don't worry too much about looking up from your start. You want to end up looking staight again at lockout, so look at the corner of the wall and floor to start. This has helped me. Last set looked awesome except for the funky toe flexing thing at the end LOL. You want your weight "on your heals" but certainly don't want the toes to come up. You want to be balance on your foot with the majority of the weight on the heals during the initial pull, at lock out you should be "comfortable" and balanced.

Over all form looks pretty good, find out what you want to work on, focus on those cues, and keep plugging at your form. Take my advice with a grain of salt cause I'm just one dude on the internet.
 
Ok bud, this is what I think: you need to get more behind the bar at setup. Look at the angle your arms are at when you start. Shoulders need to be behind the bar a little more. I don't know if its mobility thing, but I'd like to see your arms almost straight up and down when you start the pull.

A couple times it looked like you started to pull before you were even set.

Think this: if you let go of the bar at setup, your weight should be back so far you would fall on your ass.

All in all, pretty good...
 
I'm in agreement, thanks for the feedback.

I like convo better, it feels better, and it seems there aren't the litany of form issues I've had with sumo. Easier to keep my spine neutral as well.

I'll work on the shoulders. Matt wanted me to set up with my knees over the bar, so I'm guessing I exaggerated that and didn't pay attention.

So. Many. Cues.
 
Swanson52 said:
I'm in agreement, thanks for the feedback.

I like convo better, it feels better, and it seems there aren't the litany of form issues I've had with sumo. Easier to keep my spine neutral as well.

I'll work on the shoulders. Matt wanted me to set up with my knees over the bar, so I'm guessing I exaggerated that and didn't pay attention.

So. Many. Cues.
Click to expand...

Didn't you just tell me that real men Sumo the other day? made me feel all bad about conventional pulling... haha.

Seems like me and napalm agree. Keep your weight back more. I wouldn't be surprised to see you throw an extra 50 pounds on the bar just from sitting back some more.
 
CountryLiftin said:
Didn't you just tell me that real men Sumo the other day? made me feel all bad about conventional pulling... haha.

Seems like me and napalm agree. Keep your weight back more. I wouldn't be surprised to see you throw an extra 50 pounds on the bar just from sitting back some more.
Click to expand...

I'm sure I'll make other dumb statements. :D
 
Swanson52 said:
I'm sure I'll make other dumb statements. :D
Click to expand...

Not dumb, just prejudiced! haha.

Wana see a narrow DL? This is me pulling 500+ 3 years ago (you can tell by the vid quality and and crappy form). Pretty sure I have about 8 inches of separation between my feet. You don't feel so narrow now do you?

Invalid Link Removed



I pull a bit wider now. I feel like with conventional you better have a hell of a strong back and glutes. Nowhere near the leg involvement of Sumo IMO.

You can look around at a few other DL vids of you want I have a few on there. Form has definitely got a lot better but there is always room for improvement. It's always a big feat to transfer everything I know I should be doing, to actually hitting every part of the movement perfect. When I do, the weight flies up. I wish I had be as strict with my squat form as my deadlift when I started lifting and I would be a lot better off right now. Always learning.
 
I've seen a 600 puller at 220 that stands with his heels less than 6" apart. Almost touching. Try to keep the cues to a minimum so you don't get mindfukked. For now, just cue yourself to sit back and keep sitting until it passes your knees.
 
Not going to throw more at you to think about as everyone has you covered pretty well. Just pick some cues and focus on those and get them perfect then re-evaluate later. No need to try and fix everything all at once. I mean honestly everyone can always find something to try and improve. :)
 
Got the ol SLAP tear with some associated bicep tendinitis.

What does that mean? Nothing, just gonna train around it. *shrug*
 
napalm said:
Where is the tear?
Click to expand...

Anterior, type II-and I misspoke. They suspect it's a SLAP lesion, but would want to do arthroscopic procedure to make that a definitive diagnosis. He's "95% sure" based on the imaging.

They are recommending physical therapy, rest and possibly cortisone injections. Of course, I'll likely do none of those and probably get cut this winter.
 
In other news, started taking the DCP 2.0...appetite is damn near dead, and I'm HOT. Sweating like a mofo.

Hope this'll give me a little fat burning boost, but I don't want to starve myself due to no appetite either.
 
Swanson52 said:
Anterior, type II-and I misspoke. They suspect it's a SLAP lesion, but would want to do arthroscopic procedure to make that a definitive diagnosis. He's "95% sure" based on the imaging.

They are recommending physical therapy, rest and possibly cortisone injections. Of course, I'll likely do none of those and probably get cut this winter.
Click to expand...

Do the PT, just find someone who will work with you. There are lots of PTs who are used to working with in sports athletes to manage an injury while staying active.
 
CountryLiftin said:
Do the PT, just find someone who will work with you. There are lots of PTs who are used to working with in sports athletes to manage an injury while staying active.
Click to expand...

I might, I don't know. Every time I've been to shoulder PT, I do stuff that I do 3-4x/week anyway for general shoulder health.

Feels pretty good today...we'll see how "bench" goes tomorrow.
 
Invalid Link Removed

It's pretty much a 2-Board but easy to use by yourself obviously. Slightly different than a board press though, seeing as the pad sinks into you unlike a board.
 
Swanson52 said:
I might, I don't know. Every time I've been to shoulder PT, I do stuff that I do 3-4x/week anyway for general shoulder health.

Feels pretty good today...we'll see how "bench" goes tomorrow.
Click to expand...

Provided you have a good PT, you can get stim ultrasound massages all kinds of fun stuff to heal, heat and ice. I don't know how your insurance is but if you have good coverage it's totally worth it, if it's so-so go once or twice a week and do the rest at home. Ask for additional stretches and mobilities to do once it starts healing etc. If your local PT blows, then just keep going as is.
 
CountryLiftin said:
Provided you have a good PT, you can get stim ultrasound massages all kinds of fun stuff to heal, heat and ice. I don't know how your insurance is but if you have good coverage it's totally worth it, if it's so-so go once or twice a week and do the rest at home. Ask for additional stretches and mobilities to do once it starts healing etc. If your local PT blows, then just keep going as is.
Click to expand...

I've got pretty kickass insurance, so I'll definitely be calling around. PT, chiro & massage might be a full time job.
 
Swanson52 said:
I've got pretty kickass insurance, so I'll definitely be calling around. PT, chiro & massage might be a full time job.
Click to expand...

New PTs coming out of school can do the same manipulations as a Chiro where as law prohibited it before. So I'm not sure if you can find a younger PT who can do that around you or not. Don't really need Chiro much for a slap tear. But good to have. It's pretty sweet how much a good therapist will be able to do in a few years.
 
You must log in or register to reply here.
Back
Top