Swanson-Cube Method to July Comp

Cube W1 D2 E Bench

BENCH PRESS
Warm up-bar, 135, 185, 205 x infinity

225x3x8

I had to recalculate these, used 10# too much last week so essentially I'm dumb. I really focused on 2 things; setup and blowing the bar off my chest. I mean in an angry, f-you fashion. I feel I accomplished it on most sets, but I did get a little loose toward the end. My set up is f-n exhausting. Because I'm fat.

DEAD STOP PRESSES
Or pin press, or whatever. Bar on pins at chest height, comp setup, press for 1's. I'm using a template that Chad Wesley Smith posted on JTS, so we'll see.

235x1x8
275x1x2
315x1x2

The 315's were a struggle, I'm not gonna lie (and you'll see on the vid)...Comp setup 30+ times is pretty taxing IMHO. Because I'm fat.

BW PULL UPS
I shot for 5 between each dead stop set, so I did prob 50. Some were sets of 2. Again, fat.

1 ARM BARBELL ROWS
One end of BB in corner, gripping the other end right at the collar. I used 25's, and pulled that bitch until the end of the bar touched my ear.
2x25# plates x10x2
3px10x2

These were surprisingly hard. Increased ROM + unilateral exercise made it a little tough. Glaring weakness here.

FACE PULLS
40x15x4
Big stretch, hard contraction.

Few observations; unilateral back strength with a big ROM is sorely lacking. Most stuff I do is bilateral, and honestly my chest and arm length limit the ROM in those exercises. I'll still do 1 or 2 big rows, but I'm going to focus hard on unilateral stuff. Upper back, upper back, upper back.

I forgot to take my Peak Beta+ prior, and honest to God I think I noticed it. I started dragging a bit, I could feel the LA burn in my back...I simply ran out of gas where I don't feel I should've.

I need to work on lumbar mobility. Back got pretty tight/tired from setting up.

Editing vid, I'll get it up shortly.

Vid. Not all sets are there; I started on a different bench, and it felt all wrong. Upon measuring, it's fully 2" lower than the one I filmed on.

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PM Conditioning

MISS Cardio-walked with a HRM and kept HR @ 130. 30 min

400# Tire Flips
I go 50' at a time, for time. Goal to keep it under 20"
Pass/time
1/18"
2/17"
3/15"
4/17"
5/18"
6/18"

Prowler Forward Drags
180#x100'x2

Yeah, nothing special. No secret I'm out of shape.
 
Good work big guy. I need to start flippin tires/conditioning more. I just don't want to be dead and have it take away from my main lifts. Maybe I'm over thinking it.
 
CincyKiller45 said:
Good work big guy. I need to start flippin tires/conditioning more. I just don't want to be dead and have it take away from my main lifts. Maybe I'm over thinking it.
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I try to condition only AFTER squat/dead day, and typically in a second session on bench day. I eat a little more, have yet to see detrimental effects.

Even if I did, I feel they'd be a short term sacrifice; I'll perform better in the gym with improved conditioning & increased work capacity.
 
CincyKiller45 said:
Well said.

Now do you have a set day for your workout days, or base them on recovery and such?
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I DL Monday, bench Wednesday, squat Friday, and body day is Saturday. With that setup I typically condition hard on Saturday, Tuesday and Wednesday, with low or medium intensity cardio on all days but Sunday. I've yet to see an issue with recovery, at all, but my diet is f'n perfect. ;)

I quite enjoy the above training setup; I'm well rested for the training sessions, yet I can still tell I'm working hard.
 
Today was just fasted LISS cardio (elliptical/treadmill combo) for 30 min, then 20 min hot tub, 10 min sauna.

I ain't doin SH*T today.
 
Got a quote today from Black Widow Training Gear on a custom rack; 3x3, 1" hole spacing, safety bars, j-cups, multi-grip pull up bar, dip attachment, top/bottom band pegs & plate storage. $825 + ship.

I've got about $2500 budgeted for the ol garage gym (not including treadmill or elliptical), and I think that's a freakin solid price for what I'm getting.

No point, just sharing.
 
I did the same thing. Priced out everything from EFS while I was bored: a rack, deadlift platform, 2 barbells, bench, 600lbs of 45's and the rest of the weights. Came out to 2 grand, and that'd be the minimum of what I'd want. If I transfer somewhere without a good gym, my wife gave me the "ok" to buy it. No sense in it now though. 825 though? Hell ya, get it!

So we're buying an elliptical instead...The lady wants an elliptical
 
I want to go with EFS stuff, but for a rack, 825 is WAY tough to beat. I'll build my own booty fab DL platform, but a GHR is on my must-have list.

Throw in a 0-90 bench, plates, few specialty bars (football & SSB) and I'll get to that $2500 in a freakin hurry. Boo.
 
they gotta old SSB at my gym and deadlift bar with a busted collar I may offer some money for just to keep until I have a gym
 
Doooo iiittttt! The SSB is so glorious, I'd snatch that baby up!
 
Wonder if I can talk the wife out of another $800 for the Texas Strength monolift attachment? :D
 
Oh snap, a monolift? Can't pass that up!
 
napalm said:
keep up the prowler work brother, that thing peels fat off. 285 next week...bet.
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You're on. I'll post my end of week weight on Sat AM. I'll be 100% conditioning & diet compliant. Besides, it's a friendly bet so I'd have to be an uber douche to lie about that. :D

I'm really surprised I haven't moved. Like, AT ALL. No shedding of water, no fluctuation, I'm a dead-bang 294 every morning.

Hell, I'd LOVE to see 285 show up, but I'm not seeing it. Measurement on Sat will be very interesting, though.
 
This is what I have in my home gym with the lat pulldown:

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True Nutrition fairy showed up today. Yessss!

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Swanson52 said:
You're on. I'll post my end of week weight on Sat AM. I'll be 100% conditioning & diet compliant. Besides, it's a friendly bet so I'd have to be an uber douche to lie about that. :D

I'm really surprised I haven't moved. Like, AT ALL. No shedding of water, no fluctuation, I'm a dead-bang 294 every morning.

Hell, I'd LOVE to see 285 show up, but I'm not seeing it. Measurement on Sat will be very interesting, though.
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dude, with shelby's diet and the prowler, the poundage doesn't stand a chance.

when it starts, it'll happen fast.

my prowler has been sitting in the back of my car for 3 weeks :(
 
napalm said:
dude, with shelby's diet and the prowler, the poundage doesn't stand a chance.

when it starts, it'll happen fast.

my prowler has been sitting in the back of my car for 3 weeks :(
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That's what I'm thinking, too. One day I'll wake up and be down 4-5 all of a sudden.

It's different than Skip's deal because of the lack of a Skipload. I'd refeed like a mofo, then be up between 10-15 pounds the following day from glycogen & water, then that'd drop off pretty consistently through the week.

This is more of a methodical approach; no big swings in sugar/carb intake, just a slow and steady approach.

I wonder if changing my TRT dosing is causing me to hold on to water in a way I'm unfamiliar with. Thoughts?
 
Swanson52 said:
I wonder if changing my TRT dosing is causing me to hold on to water in a way I'm unfamiliar with. Thoughts?
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nah, i wouldn't think that at all. i don't hold water do you?

maybe over thinking it. you've only been on his diet for a couple weeks now. your body is still adjusting. i have no doubt if you stick to it 275 is not even a stretch.

you have to walk the tight line of conditioning vs strength gains. but, it can be done...slowly...
 
I guess I only noticed a water issue when I was adjusting to TRT at the beginning, so probably not.

You're definitely right about conditioning vs strength. I'm still recovering well but I'm damn sure keeping an eye on it.
 
napalm said:
nah, i wouldn't think that at all. i don't hold water do you?

maybe over thinking it. you've only been on his diet for a couple weeks now. your body is still adjusting. i have no doubt if you stick to it 275 is not even a stretch.

you have to walk the tight line of conditioning vs strength gains. but, it can be done...slowly...
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I tend to hold a little extra when I space my shots out to e4d. Ed or eod seems to hold bloat to a minimum for me.
 
superbeast668 said:
I tend to hold a little extra when I space my shots out to e4d. Ed or eod seems to hold bloat to a minimum for me.
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wow, i think i'm about as lean as i can be w/out some dietary changes injecting e4d. i piss out everything that comes in.

interesting. are you sub q or im?
 
napalm said:
wow, i think i'm about as lean as i can be w/out some dietary changes injecting e4d. i piss out everything that comes in.

interesting. are you sub q or im?
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IM. Should add in the disclaimer that it is not dr prescribed at 200mg a week.
 
Counting bodies like sheep
To the rhythm of the war drums
Pay no mind to the rabble
Pay no mind to the rabble
Head down, go to sleep
To the rhythm of the war drums

Lets f'n squat.
 
Swanson52 said:
Counting bodies like sheep
To the rhythm of the war drums
Pay no mind to the rabble
Pay no mind to the rabble
Head down, go to sleep
To the rhythm of the war drums

Lets f'n squat.
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Step away from the window
Go back to sleep

Maynard for president 2016

Kill those f@$ing squats.
 
Here's where I'm posting from;

ImageUploadedByTapatalk 21368203003.538756.jpg


Lying in the Crossfit room, by the door, legs on plyo boxes. Why? Because squat day.

Cube W1D3 Squat H1

Warm up-agile 8, foam roll, couple Prowler passes

GM bar x infinity
Low box squat bar x infinity

SQUAT
Bar, 135, 185, 225, 275, 315. Probably 30-35 reps total.

380x2x5
315x10
225x20 Widowmaker.
Puke
Lie down

I'm pressed for time, so I only got squats in. However, after reviewing my crap video I know one thing; CORE & UPPER BACK ARE WEAK.

My legs never swam, I had zero issue moving the weight out of the hole. Watch and see how important torso strength really is.

Vid coming.

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Also...being a fatarse is getting old.
 
POV photo huh? Lol

Looked like you are pushing off your toes...heel came up at times. Mobility is definitely important in the hips and even the ankles. Now the back strength is a no brainer and carries over to basically every lift...squat, DL, and bench. The weights go up and the links that are weak come out. Legs had no problem moving the weight though.
 
Yep, I f'n see what you're talking about. Damn it. I appreciate you noticing that, though. That's a great catch.

It's amazing that I've trained with dozens of S&C coaches (HS, college, arena) and NOBODY has alerted me to the back/core weak link. "Train legs harder", not "fix your ****ty core strength". I'm frustrated.

On a high note-I honestly don't think leg strength will be an issue for a while-but feel free to tell me if you disagree. I think over the next 10 weeks, if I really get after these weak links I'll destroy the platform (relatively speaking-like for novice, sub-masters guys) in July.

I'll total elite before I'm 40, damn it.
 
YouTube "so you think you can squat". You'll get a ton of info. Watch your vid side to side. As gray bush mentioned you've got a bit if forward lean and the last set your hips were rolling underneath instead if keeping back. All if which points in the posterior chain department. I get the same issues my quads are a bit stronger than my Hams. Hip mobility also plays into it a little.
 
Went back yo gym for a light PM session. Unloaded prowler rounds just to get a sweat going then 30 min MISS cardio on treadmill. Nothing special, feel pretty good...likely since I didn't get a whole training session.
 
Here's the deal; I usually train in the AM, then go back with my wife in the PM to help her out. While she's warming up or cooling down I hammer my cardio and/or conditioning.

It's not that I'm a hard worker, it's that I'm already there, so I may as well do something.

Additionally-I really am sick of hauling around this ~30% bf, and I mean REALLY sick of it. I plan to be under 275 for this comp, then I may not compete again til 2014 and spend the last 4 months of this year getting into the 240-250 range. We'll see, but I disgust myself when I watch my videos. Ugh.
 
CincyKiller45 said:
You're a bad dude. After squat days I have to hype myself up just to get up and grab the TV remote lol.
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I only squatted, no accessory stuff, so I'm not really that shot. I've reached a point where my upper back won't let my legs wear out if I ONLY squat. It's a weird place to be, my friend.
 
You're def a hard worker man. Don't sell yourself short. Most people don't go to the gym once a day, let alone twice. Whether its for your wife or not your still well on your way.

Yeah that def sounds strange to me. My upper back feels fine and my legs are so shot that when I go to take a Donny after squats I about collapse onto the toilet.
 
It's not all just PL stuff in here. My oldest graduated from HS today. He'll be attending the University of Nebraska-Lincoln in the fall to study biomechanical engineering. Definitely sharper than his old man.

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I'm just a proud dad today.
 
Swanson52 said:
It's not all just PL stuff in here. My oldest graduated from HS today. He'll be attending the University of Nebraska-Lincoln in the fall to study biomechanical engineering. Definitely sharper than his old man.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80597"/>

I'm just a proud dad today.
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Congrats brother!!
 
Love seeing stuff like this!! That is what life is all about. Congrats to the lad and Dad and Mom.
 
Congrats! I am pretty sure my relatives take up half of Nebraska's population. :D
 
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