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

Sean1332 said:
Good seein you, buddy
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Good to be seen.

I'll try and be more consistent-life has been throwing me curveballs since about June. Hopefully I can carry some positive momentum into '14. I'm not getting any younger. :crazy:
 
Help me pick some supps. I'm taking MAN Gameday pre, and blending HBCD, peptopro, creatine, beta-alanine and citrullene malate intra, but that's it.

I was thinking about going back to the DCP 2.0, the new orange triad powder, and maybe some ECA. Any thoughts? I'm not big on supps, really, but I think a fat burner & nutrient partitioner could only help.
 
Swanson52 said:
Help me pick some supps. I'm taking MAN Gameday pre, and blending HBCD, peptopro, creatine, beta-alanine and citrullene malate intra, but that's it.

I was thinking about going back to the DCP 2.0, the new orange triad powder, and maybe some ECA. Any thoughts? I'm not big on supps, really, but I think a fat burner & nutrient partitioner could only help.
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Get back on that DCP bro!
 
Still moving large weights overhead, I see! Getting the other lifts in?
 
New orange triad powder is the best tasting greens I've ever had. It still has a greens taste but its not like a lawn like most. It is a little pricey, but it is a very high quality overall health product.
 
I messed up not getting the OT Greens during Black Friday. OT is one of my favorite supps. Woops!

Good to see you pressing in the 200s, Swanson. Keep it up.
 
herderdude said:
Still moving large weights overhead, I see! Getting the other lifts in?
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Yessir, just not advancing as quickly as OHP.

Deadlift fuel...

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Plus

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Equals

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Let's roll.
 
Deadlift day.

I'm really happy with how today went. Hit all my reps, threw in a couple joker sets, and weights are moving up.

I started sumo and I just can't get the groove down, so I switched back to convo. Fawk it.

CONVO DL
315x3
365x3
405x5 <<<< same weight that was glued to the floor last time.
455x1
495x0. Just not there yet.
315x6x3 (FSL)

Here's the (ugly) 455x1. Enjoy the shot of my ass at the beginning.

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SNATCH GRIP DL, 4" BLOCK
225x12x3

Finished up with some Bulgarian split squats, DB rows and band face pulls.

Getting there...
 
That convo pull looked fine, man. Surprisingly decent setup considering the bleak picture you painted regarding your short arms. Only thing I'd suggest, and maybe I'm a little offbase because of your bulk/clothing/camera angle, but I'd work on straightening out your lower back and packing your neck better at the start so that there's almost a straight line from your hips, to your upper back, and to the back of your head.
 
CincyKiller45 said:
Hell yeah man, good work! The weights are getting heavier everyday.
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Thanks, buddy. Building confidence!

Torobestia said:
That convo pull looked fine, man. Surprisingly decent setup considering the bleak picture you painted regarding your short arms. Only thing I'd suggest, and maybe I'm a little offbase because of your bulk/clothing/camera angle, but I'd work on straightening out your lower back and packing your neck better at the start so that there's almost a straight line from your hips, to your upper back, and to the back of your head.
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No you are right. I tend to let that round a bit for leverage, and it's a bad freakin habit. Good pointer, appreciate it.
 
Swanson52 said:
Thanks, buddy. Building confidence!




No you are right. I tend to let that round a bit for leverage, and it's a bad freakin habit. Good pointer, appreciate it.
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Sorry, I also didn't keep in mind that some guys do like to pull with a rounded upper back, but what stood out to me was that your upper back looked pretty fine in your setup but your lower back looked questionable. And I realize this is probably just a matter of getting back into the swing of things so I figured a helpful reminder would be ... helpful (some days my vocab is limited). :)
 
Swanson52 said:
Deadlift day.

I'm really happy with how today went. Hit all my reps, threw in a couple joker sets, and weights are moving up.

I started sumo and I just can't get the groove down, so I switched back to convo. Fawk it.

CONVO DL
315x3
365x3
405x5 <<<< same weight that was glued to the floor last time.
455x1
495x0. Just not there yet.
315x6x3 (FSL)

Here's the (ugly) 455x1. Enjoy the shot of my ass at the beginning.

Invalid Link Removed

SNATCH GRIP DL, 4" BLOCK
225x12x3

Finished up with some Bulgarian split squats, DB rows and band face pulls.

Getting there...
Click to expand...

405 x 5, nice work big man. Welcome back. Hope you stick around in the weeks ahead for holiday cheer.
 
Just some mobility work, along with 20' HIIT on the elliptical and 15' LISS on the treadmill.

Pretty pedestrian day, taking it easy for bench tomorrow.

You guys will appreciate this; wife & I went to dinner last night with another couple. On the way I grabbed some beef jerky to eat. Once there, I ordered the 20oz prime rib w/a salad, steamed broccoli and green beans. It was solid.

Then on the way home, I stopped at McD's for 3 grilled chicken sandwiches, tossed the bread and ate the chicken.

The other couple was absolutely befuddled, but I thought it was humorous. Hungry PL was hungry.
 
The Swanson Hungryman!
 
I don't want to bench today.

Might be the only dude to ever say/think that.
 
It probably cause in most cases its not a huge number compared to a deadlifting 500 or squat 600 I know its hard for me to get excited adout my massive 225 bench lol
 
*sigh*. Bench.
220x3
250x3
285x5
315x1
325x1
315x10x2 <<<< Add slingshot
220x6x3 No slinger, just FSL.

Triceps smoked.

That's all I got done, because honestly I didn't want to go in the first place. The whole damn thing took me 48 min from walking in the door to turning out the lights.

I do love 5/3/1 and the Wendler way of doing things. I wanted to do the joker sets, and I'm in love with FSL. However, today was the "I ain't doin jack ****" template.

Weight holding about 280 or so.

Work 12's tomorrow & Tuesday, back at it w squats either Wed or Thu. Might OHP Wednesday and Squat Thursday. Might not. Might just eat pizza and dbol til my liver dies.
 
Duramaxhd said:
It probably cause in most cases its not a huge number compared to a deadlifting 500 or squat 600 I know its hard for me to get excited adout my massive 225 bench lol
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My bench seems to stall for so damn long is probably the reason I hate it. I'll stick at a weight for MONTHS. Drives me insane.
 
Swanson52 said:
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If you're not eating this, you're fully missing out. I stole it from John Meadows, but cream of rice + shake about an hour prior to training is GRRRRREAT.
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I second this..... Its awesome. Especially when you add in some peanut butter.

Btw, in for the log.
 
Swanson52 said:
My bench seems to stall for so damn long is probably the reason I hate it. I'll stick at a weight for MONTHS. Drives me insane.
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Dude, your bench is ample, and from a PL perspective it isn't worth sweating much, as you and others have noted. That said, if it's sticking like this, despite training reliably, it may be time for a change, whether by accessory or otherwise. Why work without getting a return on your time investment? Consider pounding on incline, close grip, reverse-grip, dips, rack lifts, boards, etc. I know you are already doing some of this, with the slingshot (which I've never used before).

But first thing, what do you believe is your weak link there? I don't believe it's your triceps or delts given your OHP. Where do you tend to get stuck?
 
jinxie said:
Dude, your bench is ample, and from a PL perspective it isn't worth sweating much, as you and others have noted. That said, if it's sticking like this, despite training reliably, it may be time for a change, whether by accessory or otherwise. Why work without getting a return on your time investment? Consider pounding on incline, close grip, reverse-grip, dips, rack lifts, boards, etc. I know you are already doing some of this, with the slingshot (which I've never used before).

But first thing, what do you believe is your weak link there? I don't believe it's your triceps or delts given your OHP. Where do you tend to get stuck?
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Right off the chest. I can (could) bang out sets of 2 with 455 at the end of a session with the slingshot, but without help those first 2", I'm in a world of ****.

iparatroop said:
At the house, not wanting to go bench.
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Dude...that's fücking hilarious! :biglaugh:

Sean1332 said:
lol! that's even funnier because Swanson has an epic picture of him bending a couch in half. He might be stuck in it
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I can't find that picture anywhere either, damn it.

Sean1332 said:
You still blow us out of the water tho
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I don't want to be the big bencher, I want to be the big deadlifter. :(

TOOOOORRRRRRRRRROOOOOOOOOO!!!!!!!!!! Bastard.
 
Swanson52 said:
I don't want to be the big bencher, I want to be the big deadlifter. :(

TOOOOORRRRRRRRRROOOOOOOOOO!!!!!!!!!! Bastard.
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Then you will become ...

Toro viva!
 
Read this.

An old Grandfather said to his grandson, who came to him with anger at a friend who had done him an injustice, "Let me tell you a story.

I too, at times, have felt a great hate for those that have taken so much, with no sorrow for what they do.

But hate wears you down, and does not hurt your enemy. It is like taking poison and wishing your enemy would die. I have struggled with these feelings many times." He continued, "It is as if there are two wolves inside me. One is good and does no harm. He lives in harmony with all around him, and does not take offense when no offense was intended. He will only fight when it is right to do so, and in the right way.

But the other wolf, ah! He is full of anger. The littlest thing will set him into a fit of temper. He fights everyone, all the time, for no reason. He cannot think because his anger and hate are so great. It is helpless anger,for his anger will change nothing.

Sometimes, it is hard to live with these two wolves inside me, for both of them try to dominate my spirit."

The boy looked intently into his Grandfather's eyes and asked, "Which one wins, Grandfather?"

The Grandfather smiled and quietly said, "The one I feed."
 
I have to admit that my angry wolf is usually the hungrier of the two, although I try my hardest not to feed him.
 
Has anyone else had trouble logging in to AM via either the Tapatalk app or the AM app?

This is the first time since 12/19 that I've been able to connect, and it's via the am.com app. Hell I can't even find AM in Tapatalk.
 
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