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

Duramaxhd said:
Swanson I need an update from the big man
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Lol I'm disappointing this week. Due to the holiday and associated ****, I missed deads on Saturday and upper yesterday.

Been SLAMMED trying to get this business going, taking on new HS kids, programming for them and trying to program a HIIT type circuit class.

On a side note a kid started with us today, no lifting experience beyond weight training class in school. It was DL day so we maxed him out to get an idea of where he's at.

I'd suppose he weighs 160-ish, he went ahead and pulled 365, then smoked 3 sets of front squats at 175x10. Talk about raw potential...holy shît.
 
But ME SKWAAATZ tomorrow. Plus the new Powercast from Mark Bell comes out. I love Wednesdays.
 
Good update
Many good things I see

So jealous of kids u are exposing to the sport at such a young age ( I wish would have gotten that) the sport really needs young lifts to bring it more out in the open main stream. keep it up man!
 
Pull ups.


Let's hear about these skwatz
 
Squats
Work up to 90%
495x2x4
Brutal.

420x5

GHR
add green band x 10/10/8

Done. Feel like squats are coming back finally.
 
Didn't take long for the gym dream to die. It was on the partner to buy about $1900 worth of equipment to get us rolling, and he used all his cash to buy his wife a set of fake tits. In the meantime he had taken on a third partner to help keep him afloat, while I'm over here wrapping up my savings in this fûckin deal.

I may/may not have threatened him with a serious ass kicking if I didn't have every penny of my investment back by yesterday (this happened early on in the week). He finally came through last night with a cashier's check.

In the meantime I had to take a job 60 miles away (the business was providing insurance) to keep continuous coverage into June. My week has been ****ed, but at least I found a job and I got my money back.

However, I'm back to training alone, as my schedule won't allow training with the crew. :( I doubt I'll compete in July as the stress of this has really collapsed my training, and my shoulder is shyt anyway.

I'll prob start training at 6am again, and REALLY focus on my recomp in absence of a pending competition. I'm running DCP/Combustion, and I might as well drop some weight while I acclimate to a new training structure and figure out a plan.

Tl;dr gym deal went south, new job, no comp in July.
 
Duramaxhd said:
Damn dude that sucks big time
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It's better than being hung out to dry later when the PT clinic goes belly up and he can't get a loan or investor to pay me. I think, as bummed as I am, that it's a good thing.

I'm going to miss coaching HS kids though. That was a lot of fun, and quite rewarding.
 
Thats an excellent point it's a good thing u found out what kind of person he is early

I don't know u personally but u seem to be a really good person keep working hard and good things will happen


A quote from Douglas Adams

"I may not have gone where I intended to go, but I think I have ended up where I need to be"

It may not seem true now but I'm sure you'll look back and find it very true
 
rob112 said:
He threw away a business for a couple bags of sand!? Wtf what an *******
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It was going downhill prior to that. He bought $60k worth of new vehicles in the last month and scheduled a trip to Jamaica. The tits were the last straw because they affected the gym side of the business very negatively.

It's tough when I sold a car to get rid of a payment, have been living like a pauper (beans, rice, PB sandwiches and ramen 90% of the time) and cutting back on luxury items (cable, cell phones) in the name of making it work.

C'est la vie I guess.
 
Swanson52 said:
It was going downhill prior to that. He bought $60k worth of new vehicles in the last month and scheduled a trip to Jamaica. The tits were the last straw because they affected the gym side of the business very negatively.

It's tough when I sold a car to get rid of a payment, have been living like a pauper (beans, rice, PB sandwiches and ramen 90% of the time) and cutting back on luxury items (cable, cell phones) in the name of making it work.

C'est la vie I guess.
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Should have opened with me. Probably would've worked out way better.
 
So I thought I was going to deadlift all my cares away today...and I was dead wrong. Whole session was a fawking grinder and my head was not in it. It doesn't help that I hate the local wellness center. I mean, look what I find while searching for 2 10# plates-

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Yes that's all the 10, 5 and 2.5's loaded on the lat pulldown machine. JFC.

DEADLIFT 5/3/1 5's
335x5
385x5
440x4
And that's how I know I was mentally absent. I couldn't pull 440 for more than 4 reps.

FRONT SQUAT
Work up
225x6x4

Done.

Time to move on.
 
jimbuick said:
That's for sure, I would probably kill a man over $5k+.
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I might've. That's my family's money, I cashed in 401K investments for that.

But now I can eat like something besides a broke college kid, so FAWK YEAH!
 
Swanson52 said:
In the meantime I had to take a job 60 miles away (the business was providing insurance) to keep continuous coverage into June. My week has been ****ed, but at least I found a job.
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I took a new job that's 67 miles away just so the soon to be wife wouldn't have to drive again and the school district pays full family health insurance. Going to be an interesting new school year. But like you said at least we have jobs.
 
Been sick all week with a nasty early summer bronchial thing. I hope to be back in the gym tomorrow or Sunday.
 
Weighted vest walk yesterday of 2 miles, then I had to help pull up 1400sf of carpet that had been flooded.

You want to test your conditioning, tear up and load wet carpet. Good lawd that was pure misery.

AM weight 297, still unable to press. :/
 
SQUATS
Work up
435x5x4
This was incredibly hard. My conditioning seems to be getting worse, and weight loss is taking a bite out of squats.

GHR
Me + orange band x 15x3

I'm too gassed to do much else for assistance work on squat & DL days. I'm trying to eat more but I'm just not hungry.

AM weight was 296. My lever belt is officially too big, and I had to go to the last hole on an EliteFTS single prong XL belt last night. I'm going to need a large.
 
Slim, trim and outta sight! Large belt for a 296lb guy is definitely impressive. Just eat as much as you can and let the chips fall where they may, big man.
 
herderdude said:
Slim, trim and outta sight! Large belt for a 296lb guy is definitely impressive. Just eat as much as you can and let the chips fall where they may, big man.
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Dude I'm tryin. I can't even crush carbs like I used/want to. I eat half a sweet potato and I'm ready to hurl. It's killin mah gainzzzz.

Bout time to tremble alone. :biglaugh:
 
Sean1332 said:
Big ol squat reppin
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I should be reppin closer to 5. My rep day has only moved up 10# or so since last cycle, and I think I may have gone 5x5 with it.

I keep telling myself it's a new movement since acquiring OLY shoes. I definitely feel it more in my hip flexors...I'm contemplating moving back to a flat shoe.
 
Swanson52 said:
Bout time to tremble alone. :biglaugh:
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Dude, I first saw tremble alone on a facebook by Brian Carroll a couple weeks ago and I about wrecked the car from the passenger's seat I laughed so hard.
 
Deads, repeat 5's week
335x5
385x5
440x9 <<<<<5 better than last week.

FRONT SQUAT
Work up
255x8x3
Slowly getting stronger on these.

Core work & done.
 
Nine reops with 440! Brutal! Nice work.
 
Duramaxhd said:
Nice work Swanson! Feeling better I take it
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Little bit. Still struggling a bit to eat. I hate summer.

herderdude said:
Nine reops with 440! Brutal! Nice work.
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I thought it was super awesome, then I plugged it into the rep max calculator for fun. Something like 575...was hoping just to SEE 600, even if it was inaccurate.


rob112 said:
Dat volume on pulls! Nice freaking work big man
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Gracias! That is a lot o volume for me.
 
Upper day...so dumb that I can't press at all. Pisses me off.

BW DIPS
BWx15x4
I need a dip belt or a chain for my belt.

Then I rowed a ton. BB rows, machine rows, lat pulldowns, BW pull ups. Rows!

Also hit tris and bis with a little light shoulder work. Nothing inspiring today, just working the back.
 
Today I was 295. Went on a 2 mile weighted vest walk then hit about 6 minutes of incline treadmill sprints. This may hurt me tomorrow for squats. :eek:
 
Posting almost 2 years later...I need a new program, maybe even something more bodybuilding style. I've been doing 5/3/1 for a couple months and I'm just not feeling it.

I'm going to start dieting tomorrow, so great platform performance isn't on the horizon at this time.

Suggestions?

Edit; been looking at Fortitude Training. Anybody have experience with it?
 
PHAT, PH3, and those are the only hypertrophy programs I know. I don't think your joints would appreciate DC, but now I've listed all the programs I know in that arena.

Good to hear from you, man!
 
I can't multiquote, so thanks for the well wishes fellas!

I've been lurking for a while. :spy:
 
I think I'm going to switch to PHAT next week. It keeps an element of strength training but adds hypertrophy variety.

I know I need to switch. I just had no intensity today and squats and deads were a bitch.
 
Was sick yesterday so I started PHAT today with the upper body strength day. I had to dial back the volume a bit as I'm WAY out of shape, but my strength on the main exercises was good. I used incline db press instead of flat, and I kept rest periods to ~45 seconds.

Still able to hammer 3 sets of 5 with the 120's. I was happy about that. I'm coming for the 150's!

Lower strength tomorrow. I'm fearful of the hypertrophy days though. :cry:
 
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