Swanson-Cube Method to July Comp

The older I get, the more I just want to DL then SQ on deads day. And I want to SQ then DL on squat day. Not much else.
 
Swanson52 said:
The older I get, the more I just want to DL then SQ on deads day. And I want to SQ then DL on squat day. Not much else.
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I'm young, but I'm right there with you on this. Love squat/dead, don't care for all the assistance, accessory, ect...unfortunately it's necessary :(
 
SKWATZZZZZZ

Warm up, the usual.

SSB SQUAT
Bar, 135x2 sets, 185x2s, 225x2s
275x5x5, fast, 1'30" rest between sets
185x20

LEG PRESS
1'30" rest on all sets
4ppsx20x2
4ppsx50

CONVO DEAD
225x20

WALKING LUNGES
BWx20(each)x3
By this point extra weight for lunges was unnecessary.

Done.
 
Swanson52 said:
SKWATZZZZZZ

Warm up, the usual.

SSB SQUAT
Bar, 135x2 sets, 185x2s, 225x2s
275x5x5, fast, 1'30" rest between sets
185x20

LEG PRESS
1'30" rest on all sets
4ppsx20x2
4ppsx50

CONVO DEAD
225x20

WALKING LUNGES
BWx20(each)x3
By this point extra weight for lunges was unnecessary.

Done.
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So . . . How were those 20 rep deads? I died a little on the inside just reading that.
 
Why not go for 315x20? Haha I imagine those 225x20 felt plenty heavy after those squat sets. Nice man.
 
CountryLiftin said:
Why not go for 315x20? Haha I imagine those 225x20 felt plenty heavy after those squat sets. Nice man.
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Cuz I'm not man enough. No other way to put it.

Honestly I never, ever do that kind of volume. I left the house mad at the scale and beat my ass up over it in the gym.
 
Swanson52 said:
Cuz I'm not man enough. No other way to put it.

Honestly I never, ever do that kind of volume. I left the house mad at the scale and beat my ass up over it in the gym.
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I've done 315x19 and I wondered what the hell my problem was when I woke up the next day. I hit 275x32 in a lifting combine back in HS, using a hex bar though (hell of a lot easier). I never hit more than 7 reps anymore on deadlifts it seems, but that's what 5-3-1 confines me to with the weights I am pulling now. High rep deads are for the birds.

225x20 is still freaking killer and I am sure you are man enough to do more if you really wanted.

Why you mad at the scale? Leaning out not going the way you want?
 
I probably am, but I'm prone to letting the scale mindf.ck me. I'll hear it here, hear it from Skip, and I know better because my diet is on track...but that son of a bitch will still get me from time to time.
 
Swanson52 said:
I probably am, but I'm prone to letting the scale mindf.ck me. I'll hear it here, hear it from Skip, and I know better because my diet is on track...but that son of a bitch will still get me from time to time.
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The scale is a lying bastard. There is no other way to put it. 8 pounds up or down just based on what color you wore that day.
 
I am learning scales are arbitrary. I have taken off clothes and gained weight.
The ones in the gym are somewhere between 15 to 30 pounds different depending on the weight of the person.
Starting to treat them like speed limit signs and sticker prices on cars-- nice to look at, but otherwise meaningless.
 
Only time weight counts is the morning of your weigh in at a meet I guess...

I usually don't worry about weight but thinking about PLing soon makes me want to not get fat.
 
CountryLiftin said:
Only time weight counts is the morning of your weigh in at a meet I guess...

I usually don't worry about weight but thinking about PLing soon makes me want to not get fat.
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The fat powerlifter stereotype is definitely overstated. Both meets I have been to have had far fewer 242+ competitors than people 220 and less.
 
herderdude said:
The fat powerlifter stereotype is definitely overstated. Both meets I have been to have had far fewer 242+ competitors than people 220 and less.
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I think 242 is about where I should be. Walk around ~250 then drop some water to make weight. Maybe in 2014.

I know it's still early, but right now I'm the only 275 raw full power registered for my meet.
 
herderdude said:
The fat powerlifter stereotype is definitely overstated. Both meets I have been to have had far fewer 242+ competitors than people 220 and less.
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I just mean it's nice to not worry about body weight but if you are like me sitting between 181 and 198 that's a big difference should I decide to compete. I see the scale as more of a rough guide and go more by how I look and feel. I definitely agree with you about the sterotypes. You do see most of the top guys in the heavier classes started at 198 or 220 and then over 3 or 4 or 5 years got up to the higher classes.
 
CountryLiftin said:
I just mean it's nice to not worry about body weight but if you are like me sitting between 181 and 198 that's a big difference should I decide to compete. I see the scale as more of a rough guide and go more by how I look and feel. I definitely agree with you about the sterotypes. You do see most of the top guys in the heavier classes started at 198 or 220 and then over 3 or 4 or 5 years got up to the higher classes.
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I'm of the opinion that if you're not going to set a state, national, or world record, there's no point in cutting for a meet. If you're naturally within a few pounds of the lower class, then go for it. But if not, why not get your weight up a little, feel good, and get the biggest total you possibly can?
 
herderdude said:
I'm of the opinion that if you're not going to set a state, national, or world record, there's no point in cutting for a meet. If you're naturally within a few pounds of the lower class, then go for it. But if not, why not get your weight up a little, feel good, and get the biggest total you possibly can?
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I agree but I would also like to win meets and have the most competitive numbers at a meet. I am all for a little excess weight just not overboard.
I pull 550 at 181 which is somehow a bit off the record for 181... which is 601 in PA (USAPL). However 198 is 560 and 220 is 501. (these are all 18-19 age group). In the open, for 181 it is still 601, 198 is 590, 220 is 628. I have a pretty good shot at getting both the 18-19 and state record at 198. I guess PA is one instance where some strong SOB had to pull a ton of weight at 181. lol. I pulled 525 when I was still 16. 15 pounds of state record for 16-17. None of my pulls were at a meet though as I haven't competed. I guess my point is I think I would be most competitive at 181 or 198.

You make a good point though about not getting caught up in trying to prove yourself and just eat to feel good and lift more. Which is what I do now and why I don't compete. I don't know I feel like if I do do a meet I would have wanted to go at a lower class for whatever reason. I agree no point in cutting for a meet, but maintaining a good lean weight is important IMO. 10-12% bf during training (for me).
 
CountryLiftin said:
I agree but I would also like to win meets and have the most competitive numbers at a meet. I am all for a little excess weight just not overboard.
I pull 550 at 181 which is somehow a bit off the record for 181... which is 601 in PA (USAPL). However 198 is 560 and 220 is 501. (these are all 18-19 age group). In the open, for 181 it is still 601, 198 is 590, 220 is 628. I have a pretty good shot at getting both the 18-19 and state record at 198. I guess PA is one instance where some strong SOB had to pull a ton of weight at 181. lol. I pulled 525 when I was still 16. 15 pounds of state record for 16-17. None of my pulls were at a meet though as I haven't competed. I guess my point is I think I would be most competitive at 181 or 198.

You make a good point though about not getting caught up in trying to prove yourself and just eat to feel good and lift more. Which is what I do now and why I don't compete. I don't know I feel like if I do do a meet I would have wanted to go at a lower class for whatever reason. I agree no point in cutting for a meet, but maintaining a good lean weight is important IMO. 10-12% bf during training (for me).
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Man, the key is getting on the platform and getting your feet wet. I'm trying to compete as often as possible. There's a million things you learn in each meet. Don't mess yourself up thinking, waiting, oh my weight isn't right, oh I won't set a record. You're a teen, bud. You could find a gym to latch onto, a training parter, a tip between attempts that revolutionizes your lifting, anything. Just take the plunge.
 
herderdude said:
Man, the key is getting on the platform and getting your feet wet. I'm trying to compete as often as possible. There's a million things you learn in each meet. Don't mess yourself up thinking, waiting, oh my weight isn't right, oh I won't set a record. You're a teen, bud. You could find a gym to latch onto, a training parter, a tip between attempts that revolutionizes your lifting, anything. Just take the plunge.
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You are right. And it makes more sense for me to grow into 198 than hold myself back at 181, especially as young as I am. I am not worried about setting records or anything. I mean that's awesome but I just train to be the best I can personally be ya know. I really wish I lived in a bigger area where I had more potential to find a training partner. It's hard enough getting a spotter. I live in the sticks. Haha.

Where do you do your meets? I might be interested in trying to do one when you and maybe sean were at too. Could be fun.
 
At nationals there weren't many fat dudes. There were a couple at 308 and shw but that's about it.
 
napalm said:
At nationals there weren't many fat dudes. There were a couple at 308 and shw but that's about it.
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Fat guys at SHW... I would think they would all be at like 4% BF ;) hahaha

I guess you gota be mostly muscle to reach nationals... makes sense. That or have unbelievable technique.
 
CountryLiftin said:
You are right. And it makes more sense for me to grow into 198 than hold myself back at 181, especially as young as I am. I am not worried about setting records or anything. I mean that's awesome but I just train to be the best I can personally be ya know. I really wish I lived in a bigger area where I had more potential to find a training partner. It's hard enough getting a spotter. I live in the sticks. Haha.

Where do you do your meets? I might be interested in trying to do one when you and maybe sean were at too. Could be fun.
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I'm looking at the RPS Rawdawg Nationals on August 17. Check it out on plwatch and see how far away you are.
 
I'm DIETING GOD DAMN IT!!! All this "no fat guy" talk is giving me a f.cking complex.
 
herderdude said:
I'm looking at the RPS Rawdawg Nationals on August 17. Check it out on plwatch and see how far away you are.
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2 hours 45 minutes. Do I need anything to qualify or is it open?

That meet is 30 minutes away from the best offroad park in the northeast too... I am tempted to go out and lift, then go wheel for a day or two... You got me thinking now. Big issue is I am a poor @$$ college kid and 95 bucks is like 400 to you probably... I haven't been getting the best hours at work this summer.
 
Swanson52 said:
I'm DIETING GOD DAMN IT!!! All this "no fat guy" talk is giving me a f.cking complex.
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Haha right? For a second I thought about ordering bigger squat/DL suits so I can gain weight.

I don't care about being lean. I want it to be a result of myself being a well conditioned powerlifter/athlete. That means for me not to be 20% BF.
 
CountryLiftin said:
2 hours 45 minutes. Do I need anything to qualify or is it open?

That meet is 30 minutes away from the best offroad park in the northeast too... I am tempted to go out and lift, then go wheel for a day or two... You got me thinking now. Big issue is I am a poor @$$ college kid and 95 bucks is like 400 to you probably... I haven't been getting the best hours at work this summer.
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Sell something.
 
Sean1332 said:
Guys at work "Where did you get a used bench shirt?"

Me "from a dude on the Internet.."

Guys "and you didnt wash it?"

Nope!
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Hell no! Some of my raw power is still trapped inside of that shirt.
 
^^^^might as well give up PL, all your time/$$$ will end up in that heep. Toyota FTW! ;)
 
Do you even macro?

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1/2c Spanish Rice, 1c homemade pork chili, 4 eggs, 8 whites.

30g carbs, 25g fat, 60g protein. 100% delicious!
 
Negative; my FIL makes it from some ancient, secret Mexican family recipe. So he makes a pot every 7-10 days and throws it in my fridge.

I pretty much guess on the macros for it, but it's basically pork butt roast & veggies. I never see him put anything strange in it, but I might be wrong. I know for sure it's 1 habanero and 6-8 jalapeños per batch, depending on how drunk he is when he makes it. ;)
 
I've got the itch to try log or Swiss bar presses today...maybe changing hand position will give no shoulder pain.
 
Warm up, stretch, etc.

CONVO PIN PULLS-PLATES 4" OFF GROUND
Bar, 135, 185, 225, 315, 405
495x2x5
545x1
585x1
635x miserable failure

SNATCH GRIP DL
Same rack/pin placement
225x15x3

GHR, hack squats, meadows rows, bunch o' core work.

I'll post vid if anyone wants to see it, but it's basically me trying to not shoot my hips first. And I fail at that about 50% of the time.

20' LISS.
 
I'm beginning to think I'm pretty much at my upper limit on strength. I've been basically working with the same numbers for a couple years without much improvement.

Certainly I can make form adjustments and add a few pounds here or there, but I doubt I'll ever be much more than a 400/500/600 BP/SQ/DL guy.

Soooo...what now?
 
Swanson52 said:
I'm beginning to think I'm pretty much at my upper limit on strength. I've been basically working with the same numbers for a couple years without much improvement.

Certainly I can make form adjustments and add a few pounds here or there, but I doubt I'll ever be much more than a 400/500/600 BP/SQ/DL guy.

Soooo...what now?
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Well, first step would be to actually hit those numbers again (you can easily handle the bench if you dont have that pain, and the DL can get there). You just gotta do what we're all doing, and keep on pushing harder and smarter.

You can always vary up your goals, like settle into a lower weight and try to maintain those numbers.

You could think about getting into a different, related sport, like Strongman. That stuff certainly looks fun. And it could add back in to your regular training. Perhaps it wont be immediate, but down the road it could.

Just dont put on posing trunks, because then we'd have to kick you out of the cadre.
 
I doubt I'll mess with strongman, I just don't find it that appealing.

Maybe I'll drop 100# and focus exclusively on my golf game.
 
Hard to see exactly what's going on everywhere, but those looked good.
 
Torobestia said:
Hard to see exactly what's going on everywhere, but those looked good.
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Yeah it is. When I transferred the vids to iMovie the whole vertical plane from my dome to my feet was visible. Looks like it got cut down by 1/3 for some reason.
 
I watched the first half. Could drop the gona a tad more and sit back into the pull a little more but looked good from what I saw.
 
CountryLiftin said:
I watched the first half. Could drop the gona a tad more and sit back into the pull a little more but looked good from what I saw.
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Yeah after I dumped 635 the gym owner lit me up about posterior chain (non) involvement.

I'm still learning the ways of the conventional deadlift...I could've stayed light & worked on form today, but honestly I just didn't f.cking feel like it. I wanted to pull heavy, even if poorly.
 
Swanson52 said:
Yeah after I dumped 635 the gym owner lit me up about posterior chain (non) involvement.

I'm still learning the ways of the conventional deadlift...I could've stayed light & worked on form today, but honestly I just didn't f.cking feel like it. I wanted to pull heavy, even if poorly.
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Lol. I scared some kids pulling like 315 today. They were being kinda loud but I do it too. So I walk over and sit down and look at them. (I'm at work) and just start talking to them. Haha. One kid is new and I didn't know him but he seems pretty strong. I might pick him up as a training partner.


635 raw racks? Nice.
 
585...no 635 for me today. Made it about 2" above the knee and bailed out.
 
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