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Swanson-Cube Method to July Comp

Marshall Johnson is probably my favorite athlete right now. Things like this are why.

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I haven't pulled rack in forever. I feel like I will get in trouble even though I work there. 585 is good though.
 
CountryLiftin said:
I haven't pulled rack in forever. I feel like I will get in trouble even though I work there. 585 is good though.
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I wouldn't have if the DL platform hadn't been occupied. However, I was happy that it went low enough to get me to block pull height.

Dropping the bar on pins es no bueno.
 
Swanson52 said:
I wouldn't have if the DL platform hadn't been occupied. However, I was happy that it went low enough to get me to block pull height.

Dropping the bar on pins es no bueno.
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Exactly. Haha. I might bring in some 2x4s to pull from or something.
 
Freakshow is a pretty cool dude
 
Just mostly trolling these days...
 
Little AM fasted LISS, 30'.

My 6 y/o got a new bike yesterday so I'll probably spend the afternoon doing slow cruising bike path cardio.

Weight down only marginally to 293 today. I did eat A LOT yesterday...the DL session had me starving.
 
ME Bench, bitchezzzz

Warm up

INCLINE BB PRESS
Bar, 135, 185, 225
275x8x3
315x3
365x0-spotter couldn't get bar off rack. Wife.

Incline DB twist press
SS
Face pulls

DB Shrugs
SS
Meadows Rows

BW Pull ups
SS
Fixed BB curls

30' LISS

Vid coming
 
I tried to flat bench 225 after this w/Sling Shot, and that shyt IS NOT happening. I managed 6, if I had tried 8 I'd still be at the gym collecting pieces of my shoulder off the floor. NO BUENO.

Incline work is virtually pain free, though.
 
That's frickin excellent stuff, big man. Shot Through the Heart really gets me going for heavy pressing, not sure why you had your headphones in. :biglaugh:
 
magic1982 said:
Damn incline is looking strong when healthy how is bp?
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385 competition, 410 gym. I was hoping to break 400 in August, but I might just pray I hit 315 to get a total.

herderdude said:
That's frickin excellent stuff, big man. Shot Through the Heart really gets me going for heavy pressing, not sure why you had your headphones in. :biglaugh:
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God...I took my headphone out to talk to my wife and I puked in my mouth. I can tell when the mid-40's ladies get there first-80's on 8.
 
45' LISS treadmill.

Below is an update from my concurrent sponsored DCP log, but I think it's pertinent.

DCP; weight is holding steady, and I'm eating more. Without going into crazy detail, yesterday I ate ~2.5# meat (chicken, steak), 18 eggs (whole & whites), 4c Spanish rice, 4 sweet potatoes, a couple shakes, some oatmeal, and a quart of milk (PWO).

I never, ever eat that much. All of my hunger is within 3-4 hours of training, and after that it's maybe 30-40g carbs and protein/fats. However, in that window I'm SHREDDING food.

DCP is allowing me to eat, therefore recover, yet gain no weight. I doubt I'm losing muscle (or even not growing), so I've simply got to be losing fat.

Also upped my e4d TRT injection yesterday to 50, up from 40.
 
In an effort to help everyone think I'm a bonehead, I'm going to bail on the Cube 7 weeks out. It's not like I'm a national level competitor so I doubt it'll set me back. I'm not going to get weaker.

I've been running it for ~11 weeks, and my honest thought is it's not the right program FOR ME at this time. I don't feel that I've gotten stronger, and I've only seen a positive shift in training the last couple weeks when I've essentially ignored the programming & just lifted heavy.

Yes Lilly put the plan together, but I've compared it to others and it's identical. There's no individualized programming, it's just a Cube outline. So, whatever.

It's a fun program, and I like how it's set up but I simply don't feel I'm responding to it.
 
Sean1332 said:
All I'm really taking from it is the rotation of days, that's it.

What's the plan next?
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Yep, take what you can. Discard the extra.

I had been doing ME twice a week previously and it was wearing down on my training partner (and myself, to a lesser extent).

So 10 weeks rotating days and only doing ME 1 time a week is a good change of pace.

My guess, Swanson is gonna run with the new 5/3/1.
 
Sean1332 said:
All I'm really taking from it is the rotation of days, that's it.

What's the plan next?
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That's the main idea, along with the progressive overload for each day(RE, DE, ME) in percentage each 3 week micro-cycle.

That is pretty beat to pay for a template that isn't individualized. If you do want that I would recommend seeking out Rodja.
 
I have a few ideas for the new 5/3/1. 5/3/1 sets or the advanced sets, have RE days where you do first sets last for reps, DE days where first set numbers are fast doubles or pause squats, and ME days where your pulling your heavy single, or rotating around. Assistance work just like everything else.
 
Sean1332 said:
I have a few ideas for the new 5/3/1. 5/3/1 sets or the advanced sets, have RE days where you do first sets last for reps, DE days where first set numbers are fast doubles or pause squats, and ME days where your pulling your heavy single, rotating around. Assistance work just like everything else.
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Ill have to finish it. I might while I'm on this 24 hour duty, but I also have to program for a buddies wife.

Busy, busy.


Also, for what its worth. Jason (ZiR.Red) programs via email as well. If you're considering it, he's very good and the plans are individualized all the way down to the mobility drills you do as a warmup.
 
jimbuick said:
Ill have to finish it. I might while I'm on this 24 hour duty, but I also have to program for a buddies wife.

Busy, busy.

Also, for what its worth. Jason (ZiR.Red) programs via email as well. If you're considering it, he's very good and the plans are individualized all the way down to the mobility drills you do as a warmup.
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Can't believe I forgot, him too for individualized training here at AM
 
Posting from traffic, but I wanted to put this down; 5/3/1 rotating the weeks. For instance...
W1
DL 5's with down sets
BP 3's with first set last
SQ 5/3/1 w/joker sets

Then rotate through weekly. ?? Madness?

Be back in a few.
 
An thus templates are always a problem. Not blowing my own horn but although not the price of a book, coaching is always better to individualize and adjust. Plus you get someone to keep your head on straight.
 
shawn bellon said:
An thus templates are always a problem. Not blowing my own horn but although not the price of a book, coaching is always better to individualize and adjust. Plus you get someone to keep your head on straight.
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For sure. That's why I need Skip on retainer, he keeps me in check with diet.
 
napalm said:
Uh, why not just stick with it until after the meet?
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Couple reasons, man. Honestly, I feel 11 weeks is long enough to evaluate the efficacy of a program for me. You & I both have done this a long time (of course you've more experience, but I'm saying 20+ years), and I believe we can tell after 2-3 months if something fits. Maybe I'm wrong, but I was hoping to see more progress.

With 7 left, I still have time to make a few gains (IMHO), and if I'm not realizing anything with the Cube, why not throw a 6 week 5/3/1 blast in right now? I'm not advanced enough in this game that it'll hurt me.

Confidence-I'm not confident in Cube right now. I've never had poor luck with 5/3/1, and the built in allowances for rough days helps keep MY confidence up. I believe in the program, and we all know sometimes that need be the only catalyst to progress.



jimbuick said:
Yep, take what you can. Discard the extra.

I had been doing ME twice a week previously and it was wearing down on my training partner (and myself, to a lesser extent).

So 10 weeks rotating days and only doing ME 1 time a week is a good change of pace.

My guess, Swanson is gonna run with the new 5/3/1.
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Yep. I've never had bad luck with 5/3/1, ever. I've never had a down or disappointing cycle. As I mentioned, I can throw in a 6 week cycle, rest meet week then compete on Saturday.

Confidence.
 
shawn bellon said:
An thus templates are always a problem. Not blowing my own horn but although not the price of a book, coaching is always better to individualize and adjust. Plus you get someone to keep your head on straight.
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A couple more thoughts;

While I agree to an extent that coaching can be better, sometimes dogmatic training protocols from coaches suck. I'm not implicating you of course, but I've seen a lot of them.

I do this for fun; while I want to be the strongest "me" possible, training is still a hobby. I'll never be a pro, I'll never be sponsored, and I think many times coaches extrapolate their achievements to their programs.

For instance-if a coach loves the WSB principles, has had great success, therefore programs his clients that way it's cool. But what if I don't LIKE the Westside method? What if training becomes a grind with this protocol and I burn out? Will a coach be able to change their belief that block periodization can work for everyone? Will he be able to draw from another program to help his client?

This is where I believe ego comes into play. "My methods WORK, you mustn't be doing what you're supposed to". I've seen this A LOT from people who've hired coaches.

So while I firmly believe that coaching is absolutely a valuable tool, I don't think there are a lot of coaches that are able to be as flexible as they need be. By the same token, the onus is on trainees to seek out coaches whose modalities fit their style and philosophy.
 
I like the idea of rotation with the 5/3/1. The varying intensities should keep you fresh.
 
Swanson52 said:
A couple more thoughts;While I agree to an extent that coaching can be better, sometimes dogmatic training protocols from coaches suck. I'm not implicating you of course, but I've seen a lot of them. I do this for fun; while I want to be the strongest "me" possible, training is still a hobby. I'll never be a pro, I'll never be sponsored, and I think many times coaches extrapolate their achievements to their programs. For instance-if a coach loves the WSB principles, has had great success, therefore programs his clients that way it's cool. But what if I don't LIKE the Westside method? What if training becomes a grind with this protocol and I burn out? Will a coach be able to change their belief that block periodization can work for everyone? Will he be able to draw from another program to help his client? This is where I believe ego comes into play. "My methods WORK, you mustn't be doing what you're supposed to". I've seen this A LOT from people who've hired coaches. So while I firmly believe that coaching is absolutely a valuable tool, I don't think there are a lot of coaches that are able to be as flexible as they need be. By the same token, the onus is on trainees to seek out coaches whose modalities fit their style and philosophy.
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Agreed. Every great coach has to have some sort of training philosophy on which to ground his training and other's training in the first place, though. If they don't, then all they would ever provide would be mediocre programs for moderate results. Many, many people on here really are only at the moderate level, anyways, and could use moderate results. When you have a philosophy that works, that's what you focus on, refine it, troubleshoot it, and perfect, always improving upon it. And the power comes from that experience and experimentation.

Anyways, it's up to you to find out more or less what kind of training works well for you, what method appeals most to you, and based on that pick a great coach that shares similar views with you. Because your results are so, so highly dependent on the effort you put in and conviction you have with the program.

I've seen some of the personalized programs people use out there, and a common thread I've noticed is that many of the percentages are dialed up. The reason for this, I believe, is because the other common thread is that all these guys aren't elite. I feel the more elite you are, the better you can apply compensatory acceleration to the lifts, which is so important in power development. As we may often lack this ability, I suspect we get a better training stimulus from using heavier weights or more volume than through CAT.
 
I love when AM takes out all my formatting in my posts.
 
Torobestia said:
Every great coach has to have some sort of training philosophy on which to ground his training and other's training in the first place, though. If they don't, then all they would ever provide would be mediocre programs for moderate results. Many, many people on here really are only at the moderate level, anyways, and could use moderate results. When you have a philosophy that works, that's what you focus on, refine it, troubleshoot it, and perfect, always improving upon it. And the power comes from that experience and experimentation.

Anyways, it's up to you to find out more or less what kind of training works well for you, what method appeals most to you, and based on that pick a great coach that shares similar views with you. Because your results are so, so highly dependent on the effort you put in and conviction you have with the program.

I've seen some of the personalized programs people use out there, and a common thread I've noticed is that many of the percentages are dialed up. The reason for this, I believe, is because the other common thread is that all these guys aren't elite. I feel the more elite you are, the better you can apply compensatory acceleration to the lifts, which is so important in power development. As we may often lack this ability, I suspect we get a better training stimulus from using heavier weights or more volume than through CAT.
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Good post, and I agree.

I guess my point was more to the coach/trainee relationship, and that's where it's important for the trainee to really screen their potential coaches.

Forking out several hundred bucks for a program you already don't care for kind of sucks. ;)
 
Swanson52 said:
Good post, and I agree.

I guess my point was more to the coach/trainee relationship, and that's where it's important for the trainee to really screen their potential coaches.

Forking out several hundred bucks for a program you already don't care for kind of sucks. ;)
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Yeah dude, for real. I can only imagine.
 
Ultimately the program that works best is the one that works FOR YOU as an individual. My body type/ body geometry/ and goals are (or at least should be) unique to me. As Swanson has said, after doing this for a while it becomes obvious what works and what doesn't. The important part is that the individual BELIEVES the program that they are doing is the correct one for meeting their goals.

Respect too for noting that the Cube program is not producing the results you want, and being willing to change.
 
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