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

Squats fûcked me proper tonight. I don't know if it's the drop of ~20# from my usual training weight, or if I had mindfûcked myself into believing that...

SQUATS
work up w/triples
475x3/3/3/2----my belt tore and I damn near got stapled on my 3rd rep. My EliteFTS P2 lever belt separated plies on the inside holes then straight ripped. FML. That thing is my baby.

I skipped the down set and just came home defeated.
 
Sean1332 said:
20# of bodyweight? Yeah I'd say that'll cause a difference. I remember it felt different from 225 to 205.
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I'm not fond of my newfound weakness. Why does my fat belly make me a stronger squatter?
 
Swanson52 said:
I'm not fond of my newfound weakness. Why does my fat belly make me a stronger squatter?
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I think it's not weakness but just having to get used to the change of leverage. I remember it was maybe two squat sessions that felt off, then found the groove again. Your balancing 475lbs on your back and moving up and down with it lol
 
Sean1332 said:
I think it's not weakness but just having to get used to the change of leverage. I remember it was maybe two squat sessions that felt off, then found the groove again. Your balancing 475lbs on your back and moving up and down with it lol
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I know that my belt fitting more loosely caused me some belly breath issues I was uncomfortable with...blowing it out sure as shît didn't help.

I hope you're right; I know my DL hasn't slipped. Maybe just one of them days.
 
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If you follow him on Facebook, he's both pimping the shît out of it, but also sharing a ton of training tips, vids & stuff. I've yet to pay $40 for an Ebook, but this one looks pretty comprehensive.
 
I hate trying to lose weight. I'm tall enough to carry 310, I'm going to do what napalm suggested and stay here.

I'm going to forget weight loss as a goal until I'm done competing. I want to get to 700# in a lift or 2.
 
Swanson52 said:
I'm going to forget weight loss as a goal until I'm done competing. I want to get to 700# in a lift or 2.
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I like that thought process a lot. It's hard for me to stay the course as far as weight loss when I start struggling with weights I shouldn't struggle with.
 
herderdude said:
I like that thought process a lot. It's hard for me to stay the course as far as weight loss when I start struggling with weights I shouldn't struggle with.
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I just read in Carroll's new book that a quick 10# loss has hurt lifters up to 10% on some lifts. In his case it's the squat. In my case, it's the squat. I lost a relatively quick 17#, and I paid the price.

I gained my water back by adding in carbs, but I'm still 8-10# lighter than what I trained at the entire last cycle.
 
Same thing happened to my squat. Not quite 10%, but it was a good bunch.
 
Sean1332 said:
Let's do this 10/20/Life ****, big man. Starting Monday.
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I'm almost to meet prep portion.

I have to say, this is a well written book. He says a lot of things I need to hear, I'm simply curious about the RPE training. The meet prep is percentage based, but it seems crazy light.

Thoughts?
 
Swanson52 said:
I'm almost to meet prep portion.

I have to say, this is a well written book. He says a lot of things I need to hear, I'm simply curious about the RPE training. The meet prep is percentage based, but it seems crazy light.

Thoughts?
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Therein lies the beauty of RPE. If it's too light, then just add more weight.
 
herderdude said:
Same thing happened to my squat. Not quite 10%, but it was a good bunch.
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Mine may not have dropped 10%, but I don't think I should be getting stapled with 475, even on my last set.

The new Ebook addresses it comprehensively, and he says basically what we're saying; look good or lift big. Not both.
 
Swanson52 said:
I'm almost to meet prep portion. I have to say, this is a well written book. He says a lot of things I need to hear, I'm simply curious about the RPE training. The meet prep is percentage based, but it seems crazy light. Thoughts?
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Meet prep is crazy light? You hit your Opener 4x, Second attempt 3x, and Third attempt from a Light Reverse band, within 3 weeks of the meet. It seems like he ramps it up quite a bit.

The off-season is light as **** it seems, but we dunno crap about RPE either so..who knows lol I guess we'll find out. I'll be doing Dead/Bench/Squat/Weakness.

I feel like he's making subtle digs at Brandon Lilly and 365Strong in the book lol
 
Subtly attacking Lilly, overtly bashing Bret Contreras. Lol.
 
Maybe it just seemed lighter than you put it. I guess he does ramp it up a bit.

If I had to pick between this & 365Strong, I'd take this all day. He seems to relate to the average lifter better than Lilly IMHO.

Still Wendler's biggest fan though. However, this is a better book for a novice powerlifter I think.
 
^Agree.

So..5x5, last set RPE 6....That'd mean a weight that I could get for no more than 9 reps...because RPE is 4ish in the tank and it calls for 5 reps...My head hurts I'm going to sleep.
 
Rather than think 4 reps in the tank, think of it as cutting the set as soon as the bar slows down. That's how I'd approach it. Also, you're deloading VERY often, so misewell go hard.
 
I look forward to seeing how this stuff treats you guys. RPE is a process, but most people who autoregulate take 10 years to do so. This could be what gets us there faster. I would definitely film a lot, especially if no crew to help you gauge.

Also, Wendler just did a podcast with Mark Bell. I didn't hear it yet bc they are always an hour long but I think I'll get time tomorrow. Just spreading the word!
 
rob112 said:
I look forward to seeing how this stuff treats you guys.
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Same here. I have a feeling the two of you guys will have successful runs. Hell, you guys would find a way to get stronger using any program.
 
Yesterday's session

SQUAT
Work up
405x5
415x5
425x5
455x5x2
Still trying to get my confidence and groove back under me. 25 reps is a lot for this guy.

GHR
BWx12x3

SSB GOOD MORNINGS
185x8x4

I don't like GMs.

Done
 
Work up
430x4x4
495x2
555x2x2
I wanted to jump to 575-600, but the coach told me to back off a bit. I can't overreach to 6 bills every Saturday. Hit plenty of volume over 400 so I'll say it was a good session. 22 working reps is a ton for me.

FRONT SQUATS
My quads are crazy weak.
225x8x2
275x8
My core was too smoked to go 315 today.

Finished up with some below knee rack pulls into shrugs @ 605.

Done.
 
555 sounds like an opener, man. Once your front squats are up a ways, you'll be pulling 6.
 
herderdude said:
555 sounds like an opener, man. Once your front squats are up a ways, you'll be pulling 6.
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I think/hope so. I can pull an easy 605 from mid shin, but I'll be damned if that SOB isn't stapled to the floor when it's time to pull.

Next meet I'll open w/555-ish. I'm happy to do reps in the 5-550 range though.

Plus I'll have QUADS OF STEEL! :crazy:
 
Yo, no chance you'd be interested in running combustion and DCP as part of a log is there?


We've got a promo going on for this and I know you like DCP and figured you might be interested in trying combustion with it.


Boss man wants a regular guy who's using his regular diet, plus I figure it will help with the recomp if you get picked.
 
jimbuick said:
Yo, no chance you'd be interested in running combustion and DCP as part of a log is there?


We've got a promo going on for this and I know you like DCP and figured you might be interested in trying combustion with it.


Boss man wants a regular guy who's using his regular diet, plus I figure it will help with the recomp if you get picked.
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Sure, I'd love to. Link me to the app thread.
 
Shoulder impingement is really ****ing up my bench. Unable to bench again today.

INCLINE DB PRESS
85x12x2
100x10 <<<<ouch

Supersetted BW dips (which oddly cause no shoulder pain) with curls, and lat pulldowns with machine rows.

All in all, not a super productive day from a chest standpoint.

Done. Time to eat.
 
Sean1332 said:
Boo. Lay off the pressing for a minute buddy. That's no fun. Though I do like you slingin big ol dumbells.
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I might take 4-5 weeks off...my approach going into the meet might be to just token bench 350 or so. We'll see, I hate to miss 1600 because my bench tanked due to injury.


Duramaxhd said:
Try lacrosse ball rolling traps, delts, around the blades and pecs this has really helped me a bunch
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Good idea. I've gotten away from it a bit, need to mash that bitch.
 
Skwaaaatz.
Work up
485x3x3
Popped a rib out on the last set. That **** feels awful.
405x8

GHR
+ black mini band
12/12/12

Trouble breathing so I didn't prowl. Good session.
 
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