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Swanson-Cube Method to July Comp

Big man...google "Jim Wendler Frequency Project" and check that out. It's a free download and interesting/intense.
 
I'm not a powerlifter. I do however hope to be a more powerful lifter, if that makes sense.
You've stated that you know you'll never be pro. What that tells me is that you're in this for the fun/sport/love of it. It's the same reason I still play softball and occasionally ride a skateboard. It almost sounds as if lifting has become a chore for you though and a lot of the fun has been lost. Maybe a particular program is not what you need and you just need to search out and find whatever it is that kept you going this long. Have fun man, don't let it become a chore, with whatever you decide. I know you work...don't let your hobbies become a job.
 
CincyKiller45 said:
Every time someone quits the cube an angel loses its wings.

Just some food for thought.
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I ran it for a full cycle. :p

AZMIDLYF said:
Big man...google "Jim Wendler Frequency Project" and check that out. It's a free download and interesting/intense.
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Good read.


iparatroop said:
I'm not a powerlifter. I do however hope to be a more powerful lifter, if that makes sense.
You've stated that you know you'll never be pro. What that tells me is that you're in this for the fun/sport/love of it. It's the same reason I still play softball and occasionally ride a skateboard. It almost sounds as if lifting has become a chore for you though and a lot of the fun has been lost. Maybe a particular program is not what you need and you just need to search out and find whatever it is that kept you going this long. Have fun man, don't let it become a chore, with whatever you decide. I know you work...don't let your hobbies become a job.
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I still love to & get fired up about training every day. I'd say I'm more disappointed in what I realized (or didn't) with the Cube this time. I think I'm just tired of this program, but not training or competing in general.

Hell even with an injury I'm still fully planning on qualifying for the IPL worlds raw, I'm considering gear for a new challenge, and I'm looking at a physique show. I'm a total training nomad, so this is part & parcel to my wandering. However, 5/3/1 was the program that bumped my strength up the most efficiently.

If I go to gear, it's possible I'll revisit the Cube. I won't rule anything out. Except Crossfit. I totally rule that shyt out.
 
Swanson52 said:
If I go to gear, it's possible I'll revisit the Cube. I won't rule anything out. Except Crossfit. I totally rule that shyt out.
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You should try merby (men's roller derby). I want to see you on skates.
All kidding aside, sounds like 531 is where it's at for you. You still got time. Injuries are sucky though. I have heard that windex cures that shlt...
 
Even Crossfit isn't ready for that big guy. :naughty:
 
I was the kid who, when the school went on roller skating field trips, would bring $25 in quarters and play Donkey Kong the whole time.

There will be no skating. :biglaugh:

I tried Crossfit a couple years ago; the WOD on my first day was some deadlifts, some ring push ups, some pull ups, then a 200m sprint. I CRUSHED that shyt, I thought I was king of the gym and none could contain my greatness.

Until I found out the WOD was TEN ROUNDS of that. The relationship was irreparably damaged.
 
Swanson52 said:
I was the kid who, when the school went on roller skating field trips, would bring $25 in quarters and play Donkey Kong the whole time.

There will be no skating. :biglaugh:

I tried Crossfit a couple years ago; the WOD on my first day was some deadlifts, some ring push ups, some pull ups, then a 200m sprint. I CRUSHED that shyt, I thought I was king of the gym and none could contain my greatness.

Until I found out the WOD was TEN ROUNDS of that. The relationship was irreparably damaged.
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Almost pissed myself reading about your crossfit experience. Hilarious.
 
So here goes, I'm going to switch up to (as predicted) a 5/3/1 variation. I've set it up this coming week (7/1) as follows;

All % will be of training max.

DL-5/3/1+Joker
5x75%
3x85%
1+x95%
1+x100%
1+x105%
Etc.

IBP-3's+First Set Last
3x70%
3x80%
3+x90%
3x5x70%

SQ-5's+Dynamic Work
5x65%
5x75%
5+x85%
5x5x70%

Next week I'll shift 5's to DL, 3's to IBP, 5/3/1 to SQ, and rotate that way for the duration.

I'll probably do assistance as I'm feeling it, but I'll DL on SQ day and SQ on DL day as I have been. Assistance is fluid for me, but it'll be rows with a side of rows, core, and DL/SQ variations (snatch grip, close stance, box, block).

On the 4th day I'll do catch up & "BB" lifts that I f'ing hate like curls, tris, and shoulder work as I tolerate it.

Tear it apart.
 
Sean1332 said:
Hm I have no idea on switching the weeks around. Layout looks good though. What are you using for your maxes?
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I'm using my last tested squat max of 500, my calculated IBP of 365 and best training pull of 585.
 
jimbuick said:
Joker sets: better to have them planned or to go for them on the fly when your feeling good?
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I'm thinking of always trying to get in one joker set on any given day but can't really program in when you're going to feel good so some on the fly decisions will be made.
 
jimbuick said:
Joker sets: better to have them planned or to go for them on the fly when your feeling good?
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I'm planning them in 5% increments, but if it's going south I'll shut it down. Conversely, if I'm wrecking it I might make 10% jumps or go 5% at a time until I'm gassed.

I guess I'm *planning* for them, but execution is fluid depending on the day.
 
Swanson52 said:
I'm planning them in 5% increments, but if it's going south I'll shut it down. Conversely, if I'm wrecking it I might make 10% jumps or go 5% at a time until I'm gassed.

I guess I'm *planning* for them, but execution is fluid depending on the day.
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I just posted that there to make the wheels start turning so you could evaluate whether your reasoning for planning them in was sound.

Which it seems to be so, carry on lol.
 
Pretty rough session. I was supposed to 5/3/1 + Joker DL, but I got to 415x3 and just had NOTHING.

Warm up

DL
95, 135, 185, 225, 315
365x5
415x3
465xthe ugliest 1 rep EVER.

SSB Squat
285x5x5
335x3x3

HACK SQUAT (heels 3" apart, toes out)
1ppsx50
2ppsx20
3ppsx10x3

Lying leg curls SS w/walking lunges

I guess in retrospect it wasn't that bad, and days like this are why I like 5/3/1. I got the main set done, and called it a f'ing day. No missed reps or sets, but no PR's either.

Everything just felt SO DAMN HEAVY!
 
Interestingly, I always have a problem transitioning from one program to another unless I start off pretty light. Either way, as I said it's usually just the transition that gets me. Everything feels heavy, life sucks, but after a week or 2 I usually am up to par. You'll get there big guy. Good work. I will also start incorporating more hack squats in my own program since we have the machine.
 
Torobestia said:
Interestingly, I always have a problem transitioning from one program to another unless I start off pretty light. Either way, as I said it's usually just the transition that gets me. Everything feels heavy, life sucks, but after a week or 2 I usually am up to par. You'll get there big guy. Good work. I will also start incorporating more hack squats in my own program since we have the machine.
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The heels close/toes out really hammers my quads. I like it since I don't really do a lot of quad work. Those and biceps are my "I hate you" bodyparts.
 
Torobestia said:
Interestingly, I always have a problem transitioning from one program to another unless I start off pretty light. Either way, as I said it's usually just the transition that gets me. Everything feels heavy, life sucks, but after a week or 2 I usually am up to par. You'll get there big guy. Good work. I will also start incorporating more hack squats in my own program since we have the machine.
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I agree with this 100%. You'll dial in quickly. With 12 weeks of adaptation, your body knew what to expect, but with the varied nature of the cube, I'd have to think you'll adapt in a hurry.
 
herderdude said:
I agree with this 100%. You'll dial in quickly. With 12 weeks of adaptation, your body knew what to expect, but with the varied nature of the cube, I'd have to think you'll adapt in a hurry.
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It'd better expect to be pulling >600 here fairly shortly. ;)
 
Swanson52 said:
It'd better expect to be pulling >600 here fairly shortly. ;)
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Everyone has the days where it feels crazy heavy or light. Just gota hope the light day happens to be meet day!
 
Yeah I'm cool with it. I hit the minimum sets/reps, so it's a complete session.

My hip was bugging me so I think that set the tone a bit. I'll work that mofo out and blast squats on Friday.
 
After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
 
Swanson52 said:
After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
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Good call. Make it fun again.
 
So today I took a crack at a Meadows program protocol. Today was chest/shoulders pump, and it was as advertised...PUMP.

Incline Hammer Press SS w/Band over & back
3p+25ps x12x4
Band O/Bx12x4

Pec Minor Dips SS w/band over&back
BWx20-25x4
Band o/bx12x4
I had to mess with grip width on the pec minor dips. Ended up very close to hit the area of chest that JM describes.

Rear Delt Destroyer
Name is accurate...sweet Jesus my delts have never burned like this.

Banded j-cup walk on power rack, 3 sets.

Prowler rounds up to 75#

LISS 30'

I've gotta say, this was a hell of a lot of fun! I haven't lifted to just get a sick pump in months, and the combo of exercises set my shoulders on fire. I've honestly had this kind of pump maybe 8-10 times ever. Feels awesome.

I enjoyed this, there wasn't the grind that I've been used to, and I had focus back that has been absent for quite some time.
 
Looks good man! **** those J-Cup walks lol

I know Breezy and Bolt I think? has a pretty in depth Mountain Dog log you may get some ideas from. I haven't looked at Meadows stuff other than logs on here.
 
Sean1332 said:
Looks good man! **** those J-Cup walks lol

I know Breezy has a pretty in depth Mountain Dog log you may get some ideas from. I haven't looked at Meadows stuff other than logs on here.
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You've got mail. ;)
 
Now I know why people do 12-16 weeks into a comp...there's gotta be a payoff. This 18-20+ week nonsense is a mindf.ck for me.

Now I know...train for fun then have a 10-12 week plan. Otherwise my brain becomes mush.
 
Swanson52 said:
So today I took a crack at a Meadows program protocol. Today was chest/shoulders pump, and it was as advertised...PUMP.

Incline Hammer Press SS w/Band over & back
3p+25ps x12x4
Band O/Bx12x4

Pec Minor Dips SS w/band over&back
BWx20-25x4
Band o/bx12x4
I had to mess with grip width on the pec minor dips. Ended up very close to hit the area of chest that JM describes.

Rear Delt Destroyer
Name is accurate...sweet Jesus my delts have never burned like this.

Banded j-cup walk on power rack, 3 sets.

Prowler rounds up to 75#

LISS 30'

I've gotta say, this was a hell of a lot of fun! I haven't lifted to just get a sick pump in months, and the combo of exercises set my shoulders on fire. I've honestly had this kind of pump maybe 8-10 times ever. Feels awesome.

I enjoyed this, there wasn't the grind that I've been used to, and I had focus back that has been absent for quite some time.
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Sweet Baby Jesus!
 
Cube had a cool name. I don't know that Brandon even followed it. Just several months ago his Cube was different from what is out now which is promoted with the Juggernaut cult...and anything Westside is evil. Personally, Cube is a very simplistic program that I might have a beginner do.
 
shawn bellon said:
Cube had a cool name. I don't know that Brandon even followed it. Just several months ago his Cube was different from what is out now which is promoted with the Juggernaut cult...and anything Westside is evil. Personally, Cube is a very simplistic program that I might have a beginner do.
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Exactly. It's hard to promote a program when you don't even follow it yourself. Literally the only information there, is in the book. Outside of that, Brandon Lilly makes it seem to be a free-for-all. Nothing wrong with that. All the Cube to me now is: ME/DE/RE/Weak point. Everything else seems to be portrayed as a recommendation and not essential
 
Honestly, right now if you told me any PL program would add a guaranteed 300# to my total by 8/17, I still wouldn't do it.

Right, wrong, indifferent I enjoyed the Meadows workout, and I'll be chasing "the pump" for a while.

It's cool to feel swollen after a session.
 
Sean1332 said:
Exactly. It's hard to promote a program when you don't even follow it yourself. Literally the only information there, is in the book. Outside of that, Brandon Lilly makes it seem to be a free-for-all. Nothing wrong with that. All the Cube to me now is: ME/DE/RE/Weak point. Everything else seems to be portrayed as a recommendation and not essential
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Also-the excel sheet he sent me is identical to the one he sent to 2 other people I know, and likely everyone that contacted him. After seeing that, I'm pretty sure the whole thing is a money grab.

Which is cool, we've all gotta make a buck. I'm just bummed I sent off a couple hunj for something I could've gotten off a buddy for nothing.

I feel like I just bought Nitro-Tech. ;)
 
I'm about to do something that, in 20+ years of training, I have NEVER done. Not once.

I'm going to the gym to train...arms. Yep, just arms.

Prepare for the apocalypse.
 
Arm training... working assistance as a main lift... Where is my bomb shelter.
 
I didn't know you were a bodybuilder now.
 
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