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Swanson-Cube Method to July Comp

Thanks for the well-wishes, men. I appreciate it. This will certainly be new territory for me.

So I was a day behind-I was simply mentally drained yesterday and pretty much slept all day.

Took it easy under the watchful eye if nursewife today, but still got a crazy leg pump.

Long ass warm up. 20-30'

LYING LEG CURL
4x8, last set I finished with 25 bottom range partials to get things flowing.

SQUAT
135, 185, 225
225x6x2
Add 20# chains x6
Add 20# chains x6
Add 20# chains x6

LEG PRESS
Plan calls for escalating set, but I was by myself for these, so I did 3/4 reps; full bottom but no top lockout
3ppsx20x2

DB SLDL
2 sets of 15

Finished with about a 10' walk, but my legs were really pumped so I just called it.

Nothing earth-shattering but I tried to take it easy. I guess the poundages really don't matter at this point...still wrapping my head around that. :)
 
Rear delt destroyer, you're a MOTHER****ER.

Heavy chest/shoulder day. Feels good, man. I took it easy again with weight, just worked on strict form, feeling the muscle, and good tension.

El Warm Up

SLIGHT INCLINE DB PRESS
90x8
100x8
110x8
120x8

LADDER PUSH UP
2 sets to failure

CAGE PRESS
These were uncomfortable for the bad shoulder, so I went LIGHT
95x8x4

INCLINE BB PRESS
Constant tension-stopped ~2" from chest, stopped short of lockout
225x6x3

SEATED DB LATERAL RAISE
I'll admit, even as strong as my shoulders are, I've ALWAYS cheated these, if I did them at all. I did these seated, very much focused on contraction and slow negative. BURNERS, disregard little girl weight.
30x12x4

REAR DELT DESTROYER
Apropos name
60x60/30/15
Jesus these burn.

Done. Heart didn't explode so it's a good session. :)
 
Sean1332 said:
Keeping it light with 120x8 DBs huh? :p

Aside from the pain, how did you like the cage press?
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I know, right? Seems counterintuitive. I wanted to use weights I could do slow, controlled reps with. I stayed out of the 140/150's as that's where I start banging the reps instead of stimulating the chest. They get a little sloppy, too. ;)

Cage press was different...I don't think I can really get a good read on it until I'm healthy. I may try it with the Swiss bar next time-seems palms facing presses if not a straight 90 degrees really don't hurt.
 
Nice workout.

Man, I found out some distressing news. I tried to do some hack squats, probably my favorite quad exercise, and I can't do them because I get this sharp pain behind my knee/leg (it's more accurately behind my leg). Major =(
 
Torobestia said:
Nice workout.

Man, I found out some distressing news. I tried to do some hack squats, probably my favorite quad exercise, and I can't do them because I get this sharp pain behind my knee/leg (it's more accurately behind my leg). Major =(
Click to expand...

doesn't BASL bring up that problem? I thought I saw him squeezing a ball between his hams and calves behind his knee or some ****
 
Torobestia said:
Nice workout.

Man, I found out some distressing news. I tried to do some hack squats, probably my favorite quad exercise, and I can't do them because I get this sharp pain behind my knee/leg (it's more accurately behind my leg). Major =(
Click to expand...

Roll that shyt out, buddy. I like hacks, too.

Is it like tightness pain, or "there's a problem" pain?
 
Swanson52 said:
Roll that shyt out, buddy. I like hacks, too. Is it like tightness pain, or "there's a problem" pain?
Click to expand...
On a scale of 1-10, it's like a 8 or 9. So it kind of is "there's a problem" pain. But it only happens during the motion - the pain is obviously not there if I'm not doing hack squats.

The same place also gets irritated sometimes during squats, but to a much lesser extent (like a 4-5/10), and much less frequently. I'm trying to remember that mwod, Sean. Do you remember what page it's on? I remember 2-3 years ago, someone on AnabolicMinds posted somewhere a video from some guy's blog where he used a LXC between his knee right before doing box squats to allow his knee to travel outwards more. I've been trying to find that video and replicate it from memory, but I haven't been successful in either regard.
 
Sean1332 said:
doesn't BASL bring up that problem? I thought I saw him squeezing a ball between his hams and calves behind his knee or some ****
Click to expand...

Like the flexion gapping with a towel? Where you roll a towel, stuff it behind the knee and pull your heel to your ass?
 
Yesterday's sessions;

AM 30' LISS treadmill

PM BACK! Woohoo. I love training back.

ONE ARM BB ROWS
Pretty solid 3-4 warm up sets then 4x8

SMITH MACHINE ROW
Have never done these, very different muscle activation for me
4 sets of 6 explosive reps

DB PULLOVER
4x10, constant tension

CHAIN DL
This is where I got excited
135, 185, 225, 275x3, 315x3, 385x3
+40# chain x 3
+60# chain x 3x2
+60# chain x 13 <<<<<puking grinder. Srsly, WTF. It was torturous but I felt great after I laid on the floor for 15 min or so.

I liked these because it evenly worked the entire lift due to accommodating resistance. I can lock out 700 from pins @ knees, but I can't break the floor with 635, so it was good to burn out the top & bottom at the same time.

Good session.
 
Swanson52 said:
Yesterday's sessions;

AM 30' LISS treadmill

PM BACK! Woohoo. I love training back.

ONE ARM BB ROWS
Pretty solid 3-4 warm up sets then 4x8

SMITH MACHINE ROW
Have never done these, very different muscle activation for me
4 sets of 6 explosive reps

DB PULLOVER
4x10, constant tension

CHAIN DL
This is where I got excited
135, 185, 225, 275x3, 315x3, 385x3
+40# chain x 3
+60# chain x 3x2
+60# chain x 13 <<<<<puking grinder. Srsly, WTF. It was torturous but I felt great after I laid on the floor for 15 min or so.

I liked these because it evenly worked the entire lift due to accommodating resistance. I can lock out 700 from pins @ knees, but I can't break the floor with 635, so it was good to burn out the top & bottom at the same time.

Good session.
Click to expand...

Nice session big man. How ya feelin?
 
Holy ****, man. You lost your mind for a set on those deadlifts.
 
Keep tearing it up big man. You are going to be one strong 240 Lb'er.
 
iparatroop said:
Nice session big man. How ya feelin?
Click to expand...

Pretty good. I get a little short of breath and I'm pretty worn out by 20:00, but pretty well

herderdude said:
Holy ****, man. You lost your mind for a set on those deadlifts.
Click to expand...

Meadows calls for an all out set on that last one. Lungs on FYAH.

CincyKiller45 said:
Great DL set, bro. I wish you had it on video, I bet it was a grinder.
Click to expand...

First 6 were awesome. Got ugly after that. I've quit videoing for now; I switched to sprint and the service sucks SO BADLY there's just no uploading. I think I'm going back to Verizon today so I'll video what I think is the most interesting/intense set of the day. :)

AZMIDLYF said:
Keep tearing it up big man. You are going to be one strong 240 Lb'er.
Click to expand...

I'm sure I'll get weaker as I lose some leverage, but I can work to add strength back. Know what I'm sayin? I think carrying 250 and competing 242 will be a good compromise...don't tell my wife I said "competing". ;)

Sean1332 said:
beast
Click to expand...

****, I see your 585 shoulda been squat. :)
 
I was expecting to see some pics of your 6pack here soon... lol
 
Yesterday

AM - Chest & shoulder pump
warm up

HAMMER INCLINE
4pps x12x4
SS w/
Band over & back

PEC MINOR DIPS
+40x15x4
I need to up the weight A LOT for these. I'm pretty strong with dip variations, and the super short ROM demands more weight
SS w/
Band over & back

DB BENT OVER LATERALS
Did these on an incline bench
20x15 full + 30 hang/swing reps x 4

J-CUP WALKS
3 sets facing rack, 1 pathetic quivering set facing away.

PM

45' walk. Pretty hot, little short of breath by 30'. Should do cardio inside or when it's much cooler.
 
Today

Quick 30' walk @ 0500 while it was still cool.

SKIPLOAD. yesssss.
 
Legs

Longest warm up ever

LEG CURL
12
10
8
12/10/8/6 drop set

SSB CHAIN SQUATS
Really got these set up well, they felt good and the chain length was perfect.
135, 185, 225
275x6
+40# chain x6
+60# chain x6
+80# chain x6
Pretty light, but I was trying to really explode out of the hole.

BANDED LEG PRESS
Constant tension, all done w/EFS avg band
5ppsx8
6ppsx8
7ppsx8x2
I have short legs, my ROM isn't **** so I can really bang out leg press. I should've gone heavier in retrospect.

1 1/4 HACK SQUATS
Heels together, toes out.
2ppsx10
3ppsx8, 6
2ppsx10, 8
1ppsx12
Fuuuuuuck you 1.25 hacks. Good God.

BB SLDL
2 sets 15

Sick, nasty, limp-inducing pump.
 
I had a quart of the pomegranate flavored along with a couple scoops of protein separately. VERY filling, and didn't get the PWO sugar bloat. It won me over.
 
I love the stuff. I get the plain because my pepto is flavored.
 
I knew it was coming; today was my "can't hit a home run every at bat" session. Not much focus, legs must've taken it out of me as I just don't feel fully recovered. But, on we plow.

Chest/Shoulders

I should've known it was gonna be rough when there was NOWHERE to foam roll/stretch, and not a band nor cable machine was empty. Did some broomstick stretching & push ups but that's about it for warm up.

DECLINE DB
50, 60, 70, 80
110x8x4
Some of you may find this astonishing, but I've NEVER done a decline press. Not DB, not BB. Closest I get is dips I suppose. This was a strange and awkward exercise, but I got a crazy pump. No leg drive made it tough, plus I'm a poo-say.

INCLINE BB
135, 185
225x5x5 fast, explosive reps
275x5
275x6x3 <<<<Sling Shot
I was supposed to do reverse band bench, but I'm staying off flat bench, bands were in use so I improvised.

BENT DB LATERAL SS W/FACE PULLS
25x20x3 SS w/ some weightx12x3

CAGE PRESS w/Log (palms facing)
110x5x5
Felt ok, nothing special.

CHAIN PUSH UP
3 failure sets.

Kefir & protein down, off to cardiologist.
 
Nothing wrong with that workout man. Everyone has bumpy days and they seem to come all at once. I'm right there with you. It's mental more than anything I believe.
 
I never really find time to do decline but when I did I used to get some serious pumps. After a few sessions when I got used to it I found it easier than flat too.
 
I love decline BB press. It's easier because the ROM is shorter. I also like it because it gets you to hold the shoulders down and fire the lats...good practice for flat benching.

Swannie...use that anger from the workout as fuel for the next!!
 
The title of this article made me think of you big man...

Invalid Link Removed
 
Decline DB benching can be pretty brutal. The extended range of motion really hits the chest hard. I guess it's like a dip, but somehow the leverage for me really allows me to focus in on the chest better than with dips without putting my shoulders at risk.
 
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