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

Swanson52 said:
Will that knee position be an issue at heavier weights?
Click to expand...
I think the angle of the shot shows your knees more forward than they really are. I think if your patella remains in the line that it's intended to travel, your knees being forward shouldn't create much of an issue. I'd be more worried about lateral travel (which you can't see from this angle) than anything. I think you'll be fine.
 
0 doubt those squats broke parallel. Good job with that.
 
Good lawd...BBB is no joke for an out of shape, fat, nearly 40 powerlifter.

My legs are so smoked; I got up off the couch (watching Oregon whup up on UT) and was met with crazy jello legs.

If this style doesn't get me ready, nothing will.

Wendler.
 
I need to order a conditioning vest. :/

Not much today; did 20' LISS on the treadmill and worked on mobility for about 20'.

As soon as it warms up, I'll do my outside walking & flip the 700# tire til I puke.

Also going higher calorie today via fat. Eggs, bacon, avocado FTW.
 
Elitefts has the vests but man are they expensive just go the flavor flave route and get a big chain and a clock lol
 
If the gym is closed today, I'm burning it down...

Film at 11.
 
Agile 8 (I just do it every day, even if I'm not squatting or DL'ing), band work, lax smash, etc.

BENCHINZ
215x5
245x5
280x5
This is where not having a cage or spotter kills me. I'd love to go for 8-10 on that last set, but if I fail I'm totally fücked.
215x5x3

OHP
100x10x5
Yes, 100#, and my shoulder girdle felt like it was submerged in lava.

BW PULL-UPS
8/5/5/4/2/1 <<<<<Trying to work up to 50. Yeah right.

LAT PULL DOWNS
Something x 15, x 10

PENDLAY ROWS
3 sets 10.

Ugh. Vid coming if I can stop shaking long enough to upload.
 
Oddly enough, not really sore at all. My tie-ins are a tad tender, but my shoulders/traps/rhomboids never, ever get sore.

Hell my calves & quads are still more tender than my chest. :D

Because I'm a pûssy. ;)
 
Anybody want to buy a dirt cheap bottle of RPN Havoc? Unopened, not expired. Throw me $20 and I'll ship it to you.

Thought I had 2, can't find the other one so I'm getting rid of this and opting for a different oral.


Not going to make it in to DL today, so it'll just be prowler & tire conditioning.
 
We got so much damn snow. Sunday it's suppose to me -17(not including wind chill). Coldest since '94.

Where's global warming when you need it?
 
I LOVE cold weather. I'm talking <15 degree type ****. I'm more apt to condition when it's cold like this versus >55-60. Hot weather just sucks the life out of me.

If I could talk my wife into it, I'd retire in Alaska. I applied for a stint on a fuel station in Antarctica, but I wasn't chosen after about 50 interviews.

LOVE cold weather.
 
I found another oral to run, and I'm going to try a little blast with my TRT. I'll bump up to 300mg/week and see what happens. My BP is what gets funky, so I'm going to run a bunch of natty stuff to bring that down.
 
Rough few days, hope to get back into the gym tomorrow.

Sometimes, fûck life.
 
Roger; responded to said mail. Looking forward to another conditioning tool!!
 
Dave (iparatroop) is good shít, man. This baby showed up today.

Invalid Link Removed

40# weight vest.
 
Prowler, 3 tires, weight vest...don't let me make any more excuses for being fat and out of shape.

Kthxbai.
 
Exciting update;

Flipped the 700# tire for 2 trips of about 100', then walked 2 miles with 20# in the vest. Yikes...that SOB sneaks up on you. By the time I had gone 1.5 miles, my dog was dragging me.
 
Hahaha. Well, nice work, Swanson. I need to shift gears and start hitting up conditioning myself.
 
Torobestia said:
Hahaha. Well, nice work, Swanson. I need to shift gears and start hitting up conditioning myself.
Click to expand...

Man that's my biggest issue right now. The upper body Boring But Big isn't an issue, but the squat/DL days are just brutal marathons of wind sucking and vomiting.

I don't plan to compete until May, so I think a 4-5 week focus on mobility & conditioning will pay off on the back end.
 
My DL plan was all out of whack-somehow I lost track of where I'm at so I just did the 5/3/1 week.

CONVO DL
340x5
385x3
430x1. Why just 1? Because Jokers.
480x1
495x1 <<<< 10 plates are all the "wellness center" has.
545x0. Hitched it, but I guess getting it off the floor is a victory.

SQUATS
185x10x5
FYAH.

Roll outs, planks, dead bugs, side bends.

Pretty happy with DL progression, as infrequently as I feel like I hit it. I'll pull 6 in the next month or 2.
 
Good stuff! Pulling conventional now, but your big pulls are still going to be sumo?
 
herderdude said:
Good stuff! Pulling conventional now, but your big pulls are still going to be sumo?
Click to expand...

No, I'm sticking with convo. I stopped pulling sumo now I just can't get back into the groove. Everything feels like it weighs a ton.

Duramaxhd said:
So this may be a dumb question but what are the benefits of planks?
Click to expand...

I love them for core. I detest core exercises that are predicated on spinal flexion.


napalm said:
they say its a good 'core' exercise, but i fail to see what planks can accomplish compared to a good set of heavy squats w a belt...
Click to expand...

Planks gave me these sick abs, man.

I do them weighted, and I really like em. I don't disagree about heavy squats, I just need all the help I can get.

I still haven't put on the belt this time around. Trying to build that core squatting & pulling strength w/o it.
 
Good pullin brother.

When I did that movement assessment at Cressey, he said I should do side planks as it will help with the hips. I forgot why though
 
While I said I wasn't going to worry about weight for awhile, I am going to clean up the eating considerably. I've put on some weight, and it's not good/recomp weight. :/

No big deal, I'm sure some is water, as I tend to retain some when I add more test to my injections.

Today-conditioning.

2 miles w/20# vest. Took me just under 25 minutes. Calves on fire like a mofo, and the ol core is a bit tender as well.

That's all I'm going to do today I think. Bit sore, want to eat fewer carbs and there's football on.
 
There is a guy in my town that has lost I think 100 lbs just by walking around town (4 to 5 miles) with a log on his shoulder good size one too news did a story about it once
 
I'm surprised just walking with additional weight is so damn effective. As is typical for me, I overlook simplicity simply because I assume complexity is superior.

It's my curse.
 
Thats just people's nature they always assume the right awnser is the most complex one they always tend to over think things. Sometimes the simplest answer/option is the best one
 
I'm going to train tomorrow, as Tue/Thu/Sat fits my schedule better, and I'm trying to get in with a crew on sat.

Today was 2 mi in the 20# vest, 4 easy prowler passes just to warm up, tire flips to polish me off.

I might be getting in a little better shape.
 
Hell yeah, you're going to be a machine here soon. What I'd give to be able to drag a sled indoors...

Well, I could for 120/month. So, not that much.
 
CincyKiller45 said:
Hell yeah, you're going to be a machine here soon. What I'd give to be able to drag a sled indoors...

Well, I could for 120/months. So, not that much.
Click to expand...

It's a little sloppy outside still so I take it easy on the prowler. If I loaded it up, I'd be plowing rows with that bitch. I'd like to push it inside too...but my living room is only like 15x20.

Successfully navigated the day with only incidental & veggie carbs. I'll make up for it tomorrow...
 
I don't know what happened today; was dragging total ass until about noon, fell asleep watching "The Mindy Project" and slept for an hour or so.

Woke up, slammed a Red Bull while I showered and I was gassed up. Best session I've had in prob 4 months in terms of how I felt and work capacity.

Don't call it a comeback, fückers.

Agile 8, mash, stretch, 10' on Airdyne.

BOX JUMPS
3 sets of 5

SQUAT
280x3
320x3
365x7 <<<< Felt like I could've gone 10, but no squat rack or spotter gives me pause.
SUPERSET W/DB ROWS
100x5x8

BENCH
245x5x8 <<<<60 seconds rest between sets.

Yes, 8 sets. This is going to sound crazy as shît, but I had an absolute epiphany while benching. I was taking 60 seconds rest, but my rhomboids and upper back had really been "activated" by either the squats or DB rows.

For the FIRST TIME in my life, I felt my upper back (specifically my rhomboids) "push" the weight. Of the thousands of bench sessions I've had, I've never felt my upper back become part of the lift. Felt awesome, so I went 8 sets.

LAT PULLDOWN
5 sets 10
SS W/
ROPE TRICEP PUSHDOWN
4 sets 20

WEIGHTED SIDE BENDS
2 sets 25

I'm stoked. I'll bench 400+ in competition this year. Watch.
 
Also-I'm not going to vid until I have a question or someone calls me out on weight. All I have is my iPhone, and the "Wellness Center" is predominantly old dudes on the recumbent bike.

I took out my earphone to say hi to someone and they were watching a tractor auction on TV. That'll kill a training boner.

Cam on my to-do list.
 
You must log in or register to reply here.
Back
Top