Remember Me? The Swanson52 Log of PL Program Hopping.

Swanson52

Swanson52

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Greetings all. I'm a longtime member, and I have had a couple PL logs on here before, about 6 years ago. Well, after a hiatus, I'm back full-bore into powerlifting. I'm hoping to compete in December, so this'll be a offseason/peak/comp log and we'll see where things go.

Stats-
44 years old
6'2"
285
Squat-440
Bench-340
DL-455

All those are within the last 2 weeks, so those are the numbers I'm going to work off of for now.

Training Plans-
The owner of my gym has designed a 12 week plan, of which I’ll do 2 times before December. It’s a lot of accumulation to start with emphasis on accessories, then it tapers off of heavy accessories and into main movement focus.

Nutrition Plans-
Since Feb, I have been on a weight loss journey. I started out at 325 and have dropped to, most recently, 285. I reached out to Skip Hill (does a ton of BB/Physique prep work) who I have worked with in the past. He is putting me on a 4-6 month plan to drop to the 242-ish range, and I'll compete at 242. I still am in the 'newbie gains/muscle memory" area of gaining strength (I have SBD 605/405/635 as a younger man), and I don't forsee me 'losing' strength dropping another 40 pounds. Will I get as strong as I could if I was eating caloric surplus? Of course not, but in this day and age, unless you're a world class SHW, there's no reason to be a fat powerlifter. I'll also be 45 this year, and long term health is important. I can still be competitive with my numbers in Masters 2 at 242, so I'm confident in Skip's plan.

Pics for reference. That's 299-285. I still have plenty to lose.

So welcome, post up, bash my plan, talk ****, do whatever. I'll start logging sessions after tomorrow's lift.
 

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Swanson52

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First one in the books today. Weights are pretty light to start, but it’s week 1.

286.3 this morning

Duffalo Bar Squat
145x9
165x9
185x9
195x9x2 I’m a weight x reps x sets guy. Let me live my life.

Transformer bar SSB
225x7x4

Split squats
35x7x4

Reverse lunges
Bwx7x4

Leg curls, hip thrusts to finish.

I have a BodPod scan today, so I’ll share that as well. Results...fat.
 
Swanson52

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Results of BodPod

Fat 28% Fat Mass 80.3#
Lean 72% Lean Mass 209.3

Sobering. I thought I was >30, so I’m doing better there, but seeing that I’m carrying around 82 pounds of fat hurts my feelings.
 
Swanson52

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286.6 today. Sore from legs yesterday, I’ll bet the minute the soreness/inflammation subsided, I drop 3 pounds of water.

BENCH
135x9
145x9
155x9x3

This seems odd since my max is around 340, but those 27 reps at 150 got tough. I’m not used to more than 5 reps either.

INCLINE DB PRESS
60x7x4

INCLINE MACHINE GUN PRESS
40x7x4

FLAT SINGLE ARM DB PRESS
50x7x3

CGBP
155x7x4

TRICEP PRESSDOWNS
Green band x7x4

SKULLCRISHERS
50x7x4

I did all accessories with 60 seconds rest between each exercise and set. Shoulder stability/weakness is an issue for me right now. I’ve been working around excruciating shoulder pain, and just started addressing the issue. My shoulder pain has been caused by thoracic immobility, and I’m doing daily exercises for that.

Day off tomorrow, I’ll do a fasted AM vested walk.
 
justhere4comm

justhere4comm

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Here!!!
 
Swanson52

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285.2 this morning.

20 min/1.25mi weighted vest walk. Kept HR above 120.

Deads tomorrow.
 
Swanson52

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283.8. I knew today would be my drop.

DEADS
135x7
145x7
155x7
175x7
190x9x2

REVERSE HYPER
70x7x4

GHR
GREEN BAND x7x4

BARBELL ROWS
205x5x5

KB SWINGS
44x7x4

ALT DB CURL
40x9x5
 
Swanson52

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Bw 284.2

KNEELING SINGLE ARM DB PRESS
45x7x4

PLATE RAISES
45x9x3

OH DUMBBELL EXTENSION
60x9x3

STANDING FOOTBALL BAR OHP
115x7x4

PRONATED GRIP PULL-UPS
BWx5x4

Yes I know my shoulder strength is trash. I haven’t been training shoulders at all because it hurt so badly. Now that I’m improving thoracic mobility, the strength will come back.

I’m shooting to add 1 rep per set of bw pull ups per week.
 
Swanson52

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283.0 this morning.

No training or conditioning today. I’ll walk around 4 miles at work, but that’s just slow paced stuff.

Skip put me on a “Skipload” meal today. Loads can vary from 1 meal to 14 hours depending on a variety of factors. I’m still fat and wasn’t super hungry last week so I just loaded 1 meal.

I had french toast, 6 pancakes, loaded hash browns, a coke and a Frappuccino. It was glorious.

This article touches on Skiploading for those curious.

 
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Swanson52

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284.8, +1.8 pounds after load meal. I walked 4.88 miles yesterday, nothing today. Back at it with squats tomorrow!
 
Swanson52

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284.2

DUFFALO BAR SQUATS
145x7
165x7
185x7
195x7
205x7

Accumulation is boring

TRANSFORMER SSB
245x7x4

BULGARIAN SPLIT SQUATS
40x7x4

Leg curls, reverse lunges, belt squats.

I’d love to be in the 270’s by June.
 
Swanson52

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282.8

BENCH
135x9
150x9
160x9
165x9x2

INCLINE DB PRESS
70x7x4

INCLINE MACHINE GUN PRESS
50x7x4

SINGLE ARM FLAT DB PRESS
60x7x4

BAND PRESSDOWN
GREEN BAND x9x4

SKULLCRUSHERS
60x7x3

CGBP
155x7x4
 
Swanson52

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281.8 today. 1.5mi/25 minute vested walk first thing. Back at it with deadlifts tomorrow.

Don’t bail out yet, good stuff is coming. Lol.
 
Swanson52

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280.2 today. Diet is rolling.

DEADLIFT
135x7
185x7
205x7
225x7
260x7

GHR
Purple band (lighter than green last week)x7x4

REVERSE HYPER
75x7x4

KB SWINGS
53x7x4

ALT DB CURLS
40x9x5

My legs are getting stronger. The reverse hyper felt like I was sandbagging, and I’m prob 1-2 weeks away from no band assistance on GHR.

Here’s my weight loss trend this week. My high was the day after my Skipload. Also, if you don’t have a Bluetooth scale, I’d recommend one. Pretty sweet.
IMG_1883.JPG
 
Swanson52

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280.2

FOOTBALL BAR OHP
135x7x4

BARBELL ROWS
225x5x4

KNEELING 1 ARM OH DB PRESS
50x7x4

BW PULL-UPS
BWx6x5

PLATE RAISES
25kgx9x3

OH TRICEP EXTENSION
70x7x4
 
Swanson52

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New, probably 9 year, low. 279.6 this morning. I’m stoked to finally break into the 270’s.

Nothing on the agenda today but refeed/Skipload. He gave me 3 hours, which should be 2 hefty, carb laden meals.
 
Resolve10

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New, probably 9 year, low. 279.6 this morning. I’m stoked to finally break into the 270’s.

Nothing on the agenda today but refeed/Skipload. He gave me 3 hours, which should be 2 hefty, carb laden meals.
Nice!
 
Swanson52

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This was breakfast. Sweet potato pancakes, mascarpone stuffed french toast, bacon sweet potato smash and loaded hash browns.
Adjustments.JPG
 
Swanson52

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Quadruple post? Lol.
 
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Swanson52

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Triple post.
 
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Swanson52

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Double post.
 
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Swanson52

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284.8 today. Load gained me 5.2 pounds. 1.5 mile weighted vest walk, smoking and grilling for the week.
 
tyga tyga

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My buddy used Skip for his BB show. I remember him scouring food with 5g of fat or less per serving because that’s what Skips rule of thumb was for him. Dude was ALWAYS grabbing bagel bites lol
 
Smont

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I'm in.

Just curious, skip hill is a big name, pretty sure your talking about Ken skip hill the skiploading guy?

What's a plan from him cost if you don't mind me asking
 
Swanson52

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My buddy used Skip for his BB show. I remember him scouring food with 5g of fat or less per serving because that’s what Skips rule of thumb was for him. Dude was ALWAYS grabbing bagel bites lol
Ya, I think Skip is a low-fat dude when you’re getting super lean. I wouldn’t know about super lean though. Lol
 
Swanson52

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I'm in.

Just curious, skip hill is a big name, pretty sure your talking about Ken skip hill the skiploading guy?

What's a plan from him cost if you don't mind me asking
Yes, same guy. I’ve known Skip for about a decade. I worked with him in the past, he’s fantastic.

He has several plans available, depending on goals, time, etc. I’ll message you.
 
Smont

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Yes, same guy. I’ve known Skip for about a decade. I worked with him in the past, he’s fantastic.

He has several plans available, depending on goals, time, etc. I’ll message you.
Awesome
 
Smont

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Ya, I think Skip is a low-fat dude when you’re getting super lean. I wouldn’t know about super lean though. Lol
Don't feel bad, I was chasing bench pr and ate everything in sight for 6 weeks. Got up to 220 and hit a 353 bench, but there was not a ounce of muscle gained. I just got fat lol
 
Swanson52

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Don't feel bad, I was chasing bench pr and ate everything in sight for 6 weeks. Got up to 220 and hit a 353 bench, but there was not a ounce of muscle gained. I just got fat lol
All my meet bests are as a SHW. I’m about 6’2” so I can carry some weight, but I was still a fatass. I’m hoping I can hit decent numbers at 242. I’m getting there over 24 weeks, so I shouldn’t lose a ton of strength.
 
Smont

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All my meet bests are as a SHW. I’m about 6’2” so I can carry some weight, but I was still a fatass. I’m hoping I can hit decent numbers at 242. I’m getting there over 24 weeks, so I shouldn’t lose a ton of strength.
Ya I'm only 5'9, is 242 going to be the lowest you have competed at?
 
Swanson52

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Ya I'm only 5'9, is 242 going to be the lowest you have competed at?
Yessir. I’ve only ever competed as a SHW. I haven’t weighed less than about 265 since I was a sophomore in high school. For the last 8 years I’ve been between 309 and 325.
 
Smont

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Yessir. I’ve only ever competed as a SHW. I haven’t weighed less than about 265 since I was a sophomore in high school. For the last 8 years I’ve been between 309 and 325.
Good luck, I'm getting pretty good at making my favorite meals into low calorie versions so if you want some delicious lower calorie ideas "got some good pizza ones" let me know
 
Swanson52

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Good luck, I'm getting pretty good at making my favorite meals into low calorie versions so if you want some delicious lower calorie ideas "got some good pizza ones" let me know
You got it, thanks!
 
Swanson52

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Yesterday;

Weight; 283

DUFFALO BAR SQUATS
145x7
165x7
195x5
215x5
235x7x2

SSB
255x7x4

Split squats, reverse lunges, leg curls, belt squats.

Today;

Weight 285.2. The water retention is real.

No training, I got caught up babysitting and doing honey-do ****.
 
Swanson52

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Weight 284.0

BENCHINS
135x9
155x7
170x7
185x7x2

INCLINE DB PRESS
80x7x4

CGBP
175x7x4

MG Press, 1 arm flat DB press, band press downs, skullcrushers.

I’m starting to move into decent weight on incline DB presses. My bench kinda goes how incline press and OHP go. I’ll be pressing the hundos soon.
 
Swanson52

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IMG_1900.JPG


People toss around huge bench numbers a lot, but this tells a slightly different story. A 4-449# comp bench press puts you in the top 4% of all benchers, across all weights and feds. I thought this chart was interesting.
 
Swanson52

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View attachment 194510

People toss around huge bench numbers a lot, but this tells a slightly different story. A 4-449# comp bench press puts you in the top 4% of all benchers, across all weights and feds. I thought this chart was interesting.
 
Swanson52

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IMG_1900.JPG
 
Swanson52

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286.8.

DEADZ
135x7
185x5
210x5
230x5
260x7

The gym owner got me into a little better position with sumo a couple weeks ago. These light weeks are helping reinforce the proper technique.

GHR
BWx7x4
No assistance. I was using a green band 2 weeks ago.

REV HYPER
110x7x4

KB SWINGS
66x7x4

ALT DB CURLS
40x9x6
 
Swanson52

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284.6

KNEELING ONE ARM DB OHP
55x7x4

PLATE RAISE
45x9x4

FOOTBALL BAR OHP
145x7x4

BARBELL ROWS
235x5x4

BW PULL UPS
7,7,6,5,5

BW DIPS
8x5

OH TRI DB EXT
80x7x4
 
SkRaw85

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Very interesting chart indeed. Any plans of doing a meet this year or next?
 
Swanson52

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Very interesting chart indeed. Any plans of doing a meet this year or next?
I’m competing either the last week of November or first week of December. Waiting on the hard date to get set. My weight loss goal is targeted for last week of November.
 
Swanson52

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Yesterday-297.8

Today-288.8

I ate like an asshole Saturday and drank a bunch of beer. No more of that ****.

Yesterday-
Squats
Just hit my squat sets and left. I was bloated and felt like a human garbage dump.

Today

BENCH
135x7
155x7
175x7
190x5
205x5

INCLINE DB PRESS
90x7x5

CGBP
195x7x4

MG PRESS
60x7x4

ONE ARM FLAT DB PRESS
60x7x3

DB SKULLCRUSHERS
30’sx7x4

BAND PUSHDOWNS
9x4

Not bad. I hate the submaximal ****, but I’m loving pushing the accessories.
 

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