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Swanson's Penultimate 5/3/1 Powerlifting Log...for real

Swanson52 said:
Oh buddy...I was coming up when things like boron, colostrum and the Weider 4000 weight gainer were popular. I've flushed literally thousands of dollars down the tube with garbage supps.

I've used erase, so I know what to expect, it's the Norcodrene/Forskolin that is new to me.
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I say go for it. Take advantage of the sale. And yea, most supplement companies have come a long way from there haha
 
Hey Swanson if u get a chance take a look at my log and the article I just posted goes right along with what you have been telling me
 
These are the SHW numbers in the Nebraska AAU record book. I think I'll compete SHW on April 5 just to lock these up.

SHW

SQ
435.25
Daniel Bunch
07/21/12

BP
270.00
Daniel Bunch
03/31/12

DL
534.50
Daniel Bunch
07/21/12

TOTAL
1223.50
Daniel Bunch
07/21/12

I'll shoot for the 308 records (which are similar) at the Nebraska state games in July. As napalm and I talked about, um going to work on a recomp to ~20%bf somewhere around 300. I love being this big, just need to get leaner, more dense, and stronger.
 
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That's 56g pro, 45g carb, 26g fat and I used Kerrygold grass fed butter. I'm supposed to do this 5x/day??? Oy vey.
 
Rep bench day. The boss called out the weights somewhere between 70-80%, and the goal was to move as fast as we could in the rep range given, and keep going if we felt speed was ok. Total reps for all sets needed to be 18-26.

BENCH REP/SPEED
My speed wasn't all that speedy with 335.
315x3
315x6
335x3x2
315x6

Felt good, felt light for the percentage I was working in. I think I could've gone to 10 on each set of 315, but they would've been grinders and I wasn't doing ME bench.

HIGH INCLINE DB BENCH
100x15x3

PENDLAY ROWS
185x15x2

Got a nasty cramp in my hip doing these that t couldn't shake so I went light twice. Hip still hurts.

Face pulls, pressdowns, band series.

And VIDEO! Brought my daughters and they took vid for me.

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Great pressing! You make it seem so effortless.

Also very cool that you involve your daughters. I hope I'm still in the game when my son is older enough.
 
Nice work! Speed looked good all the way around. A tiny bit of slowing on the last rep of the first 315x6 and the first 335x3, but you set a high standard on the first few reps. Definitely qualifies as speedy. I like the enthusiasm from the fan club at the end of the video, too.
 
Great log man. Your a beast! Recognize at least one of the older guys maybe two from powerlifting meets that I took some high school kids to last year from your bench video
 
Damn, Paul Bunyan, looks like you found your strive. Well done across the lifts, including that huge OHP.
 
kjscatch said:
Great log man. Your a beast! Recognize at least one of the older guys maybe two from powerlifting meets that I took some high school kids to last year from your bench video
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Yeah the grey haired guy with thr beard and glasses is a Howard Huffman, the AAU State Chairman for NE. Good guy.

Where you at in this lovely state?


jinxie said:
Damn, Paul Bunyan, looks like you found your strive. Well done across the lifts, including that huge OHP.
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Where you been man??? Good to see you around!
 
Swanson52 said:
Yeah the grey haired guy with thr beard and glasses is a Howard Huffman, the AAU State Chairman for NE. Good guy. Where you at in this lovely state? Where you been man??? Good to see you around!
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Small town Near Grand Island. Don't know him personally but I did talk to him last year at a meet.
 
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9oz pork chop, 1/2c lentils. Lentils taste like dirt, that's as boring as it gets for me.
 
I'm clean eating, I will not dignify these shenanigans.

Lentils seriously taste like dirt.
 
Swanson52 said:
I'm clean eating, I will not dignify these shenanigans. Lentils seriously taste like dirt.
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Make a soup with them. Add salt and shît. Get creative. Clean eating doesn't have to be boring or a chore if it's going to turn you off to it. Spicing up boring food isn't going to be detrimental. Add some season salt to your broccoli, add some salts or powders (garlic, onion, paprika) to your lentils. I've found that the easiest way to follow an eating plan is to add variety through different taste. It's amazing what you can do to food through spices.
 
Swanson52 said:
I'm clean eating, I will not dignify these shenanigans.

Lentils seriously taste like dirt.
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Maybe try making lentil hummus??

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I put some low sodium soy sauce on em.

I do know how to flavor food, I was being a smart ass more than anything. Buncha serious mofos in here.
 
I did a cardio thing today. Too cold outside to walk and I don't like to condition day before SQ or DL.

30' LISS elliptical @ 130HR. So fawking boring.
 
There's only one way to eat lima beans, shovel them down your throat with a big spoon, then chase them w everything else on the plate.

It's a scientific fact...
 
This is 2618 cals, and it has taken everything I have to get here today. I'll drink 1 50g casein protein shake before bed.

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I don't know how you guys eat this much. Oy.
 
Sean1332 said:
Holy cow. My breakfast had 150g of carbs. I dunno how you do it, man.
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Lol the beauty of no metabolism I guess. I'm more carb hungry on training days; I've been getting to 250-275 range.

You also have less adipose "fuel" hanging around. :D
 
Swanson52 said:
This is 2618 cals, and it has taken everything I have to get here today. I'll drink 1 50g casein protein shake before bed. I don't know how you guys eat this much. Oy.
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I have 2553 by my math. Maybe it's not subtracting for fiber. Either way, what does breakfast look like? How long after waking do you eat?
 
Breakfast was cream of rice, almond butter and a shake. Ate about 45 min after waking. Gotta drink my old man coffee, Dave. ;)
 
I feel good, I just have a hell of a time eating that much. I'm not uncomfortable, just more like "phew...that was hard".
 
The earlier I shove solid food down my throat, the hungrier I am throughout the day. I try to make bfast pretty big. Sets the tone for my day.
 
iparatroop said:
The earlier I shove solid food down my throat, the hungrier I am throughout the day. I try to make bfast pretty big. Sets the tone for my day.
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I usually do that on training days. Get into 8 eggs, some bacon & Ezekiel toast.

I love that stuff...I can't go back to regular bread.
 
Swanson52 said:
I usually do that on training days. Get into 8 eggs, some bacon & Ezekiel toast. I love that stuff...I can't go back to regular bread.
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You may just have to force feed yourself for a couple of days before your metabolism catches up. Set your watch, eat something every 3 hours.
 
Swanson52 said:
You're trying to get to my weight though buddy. That's to be expected. ;)
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Every couple of weeks I increase the number of eggs lol. I'm at 7 now (with 4 pieces of bacon and toast) and I'm normally still hungry afterwards but don't want to be too stuffed because I go to the gym after breakfast.
 
I haven't been eating breakfast lately. I have been getting up anywhere from 6:30-730 then going to class until 12:30 or 1:30 and only having a protein shake or small meal before my workout. Anywhere from 200-600 calories. I have not lost weight and have still gotten stronger.

Weird.
 
CincyKiller45 said:
I haven't been eating breakfast lately. I have been getting up anywhere from 6:30-730 then going to class until 12:30 or 1:30 and only having a protein shake or small meal before my workout. Anywhere from 200-600 calories. I have not lost weight and have still gotten stronger.

Weird.
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Not weird really.


It just means you've been eating the calories you need after your workout.
 
jimbuick said:
Not weird really. It just means you've been eating the calories you need after your workout.
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Yeah, I just don't feel like I've been eating enough, but I've been growing still. I should probably track my calories. Never mind, phuck that.
 
CincyKiller45 said:
Yeah, I just don't feel like I've been eating enough, but I've been growing still. I should probably track my calories. Never mind, phuck that.
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If you maintain a regimen where you're not eating enough, for long enough, your body will panic and hold on to shït instead of burning it off like it normally would.
 
Down to 307 but still holding water. I'm pretty sure one of my meds is causing bloat because there's no reason I should be retaining water like a premenstrual woman...unless I AM ONE. ;)

Heavy squatzzzz today. I'm actually excited to see where I'm at with 7 weeks to go. :bounce:
 
Nice work Swanson! If your not already, drink a lot of water so your body doesn't try holding on to it.
 
Big day for me, best squat session I've maybe ever had.

SQUATS
Warm up 135, 225, 315, 405
435x2
455x2
485x1
505x1
405x5

Vids of 485 & 505. Angle makes depth look questionable but the resident judge/trainee white lighted me.

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Good mornings, core to finish it off. I was pretty tired after the down set.

Good day.
 
I was just thinking that I needed to go back and see if you had any squat videos for me to watch. Good work man!
 
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