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

Sean1332 said:
Very very very good **** dude. Those days are the best.
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Thanks man. Really stoked about the bench thing...and my ability to do 40 reps at 245 in about 12 min.

How have I not felt upper back in 20+ years of benching?? Damn.
 
Awesome stuff! You'll have to show it off here in a few months, man!
 
Thanks fellas. Feels like I broke through a plateau or something. I'm happy.

Today-
EARLY AM-weighted vest walk of 2 miles. I'm watching my time, so that when I get under 20' I can start adding weight.

My mama mastiff not near as perky as she is for our afternoon walks. :biglaugh:

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That's her "you serious?" face.
 
Go home, everyone. Swanson is cleaning house at the gym.
 
Swanson52 said:
Thanks fellas. Feels like I broke through a plateau or something. I'm happy. Today- EARLY AM-weighted vest walk of 2 miles. I'm watching my time, so that when I get under 20' I can start adding weight. My mama mastiff not near as perky as she is for our afternoon walks. :biglaugh: That's her "you serious?" face.
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If you're breaking 10min miles at a walking pace, you're moving real fcuking fast.
 
iparatroop said:
If you're breaking 10min miles at a walking pace, you're moving real fcuking fast.
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I can't imagine reaching that velocity without stiff legging your walking stance.
 
I'm getting to that power walk age, fückin haters.

Dave-I'm trying to haul ass. Strolling won't get me in shape, and my dog won't walk that slow. She's a conditioned bitch.
 
iparatroop said:
If you're breaking 10min miles at a walking pace, you're moving real fcuking fast.
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So ya...I took my dog on another walk tonight and watched the tracking app. The freaking time pauses when the app goes idle. So my 12' miles were inaccurate. :(

I kept it active this afternoon and it took 16' to go 1.25 miles. I'm not anywhere close to breaking 10' miles loaded.

My bad. I'm not as awesome as I thought.
 
Swanson52 said:
So ya...I took my dog on another walk tonight and watched the tracking app. The freaking time pauses when the app goes idle. So my 12' miles were inaccurate. :( I kept it active this afternoon and it took 16' to go 1.25 miles. I'm not anywhere close to breaking 10' miles loaded. My bad. I'm not as awesome as I thought.
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Now, now don't get all butthurt about it. A 10' mile is extremely fast, even without a load. A 15' mile is the normal standard you're gonna see in the army for movements under load. 12' is a great time.
 
iparatroop said:
Now, now don't get all butthurt about it. A 10' mile is extremely fast, even without a load. A 15' mile is the normal standard you're gonna see in the army for movements under load. 12' is a great time.
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:biglaugh:

I think I'll add 10# when I get the 2mi under a true 25'. I'll have to time it again Friday for accuracy.

I know walking my girl 3.25 miles today has her out in her crate. That's where she "hides" from the chihuahua and sleeps when she's mad at me.
 
Chasing Andrew Malanichev?
 
Torobestia said:
Chasing Andrew Malanichev?
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At 308 the only thing I'm chasing is a burrito truck apparently.

Not sure wtf the weight is about; I've cleaned up the diet, am conditioning and am drinking a ton of water.

I'm only taking in ~2800 cals on training days. Typically I'll drop 10-12 pounds of water 3-4 days after I stop eating like shît, but that's not happening this time.
 
I would say you are cutting to deep and adding the conditioning probably isn't helping the matter just my opinion from experience
 
Duramaxhd said:
I would say you are cutting to deep and adding the conditioning probably isn't helping the matter just my opinion from experience
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Surprisingly, I don't require a lot of calories to function, specifically cals from carbs. 2800 calories for me is quite a few; I generally maintain weight when only doing LISS and training on about 2500 cals.

Here's my macro breakdown;
300g pro
120g fat
Every day.
80-100g carbs non training day
150-200 training.

So even if I go carb crazy (for me) on a training day, I'm just over 3000cal. Maybe add in some morning LISS on training days? I don't want to cut out food, I'm recovering so well I'd hate to infringe upon that.

Idears?
 
I'm going to go with dura on this one and guess that you're not taking in enough. Maintenance for a 300lb dude with a relatively normal metabolism should be roughly 4500 cals. It's likely that you haven't been eating enough for a long time and that your body has been in panic mode, storing fat for later because you haven't been feeding it enough (not necessarily fats, but nutrients in general).
 
iparatroop said:
I'm going to go with dura on this one and guess that you're not taking in enough. Maintenance for a 300lb dude with a relatively normal metabolism should be roughly 4500 cals. It's likely that you haven't been eating enough for a long time and that your body has been in panic mode, storing fat for later because you haven't been feeding it enough (not necessarily fats, but nutrients in general).
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Are you telling me to eat more? Sounds like you're saying eat more. I can eat more.

;)
 
Swanson52 said:
Are you telling me to eat more? Sounds like you're saying eat more. I can eat more. ;)
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Do you have a normal, functioning thyroid?
At what weight did you decide that 2800 calories was what you functioned well on?
If the answer to the first is "yes", and the answer to the second is "right around 250lbs" then my answer is "yes, I want you to eat more".
The stipulation to that is going to be quality of food and macronutrient balance, or ratio. 2800 calories at 308lbs is simply not enough, IMHO.
 
Im currently 214 and just start eating 2850 was eating 2550 and got down to 208 just so u can compare, everyone is different but it does seem to low I think when I was cutting at 300 I was eating about 4200
 
iparatroop said:
Do you have a normal, functioning thyroid?
At what weight did you decide that 2800 calories was what you functioned well on?
If the answer to the first is "yes", and the answer to the second is "right around 250lbs" then my answer is "yes, I want you to eat more".
The stipulation to that is going to be quality of food and macronutrient balance, or ratio. 2800 calories at 308lbs is simply not enough, IMHO.
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Honestly, I settled on the macros, and the calories just fell wherever when I started working with Skip Hill in 2012. I was about 325 at the time (oof), and I just kind of stayed at the macros he prescribed when I got to about 290.

I worked with Shelby Starnes last year, and his macros fell similarly, albeit with more fat and fewer carbs.

I never look at cals, I just hit my macros, look at strength/recovery/body composition and adjust (carbs) from there. It's too early to worry about body composition as I just really cleaned things up 7-10 days ago, but the lack of water shed and (what I feel is a) startling weight gain in that timeframe has me confounded.
 
Duramaxhd said:
Im currently 214 and just start eating 2850 was eating 2550 and got down to 208 just so u can compare, everyone is different but it does seem to low I think when I was cutting at 300 I was eating about 4200
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Fuuuuuuuuuuck you. ;)
 
Little vid of my man Stan Carridine hitting a 565x5 squat with SICK depth.

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Jesus...rough day. As good as Tuesday was, today was a brutal grind. I felt a little hypoglycemic, so I'm sure that didn't help.

MED BALL THROWS
Dunno x 10

CONVO DL
315x3
365x3
405x7 <<<<<5 quick, last 2 were rough. Left nothing in the tank. RPE-9

OHP
195x5x5
That hurt.

BARBELL CURL
yes, I curled.
65x10x4

BACK RAISES
BWx15x3

Then did face pulls 10x5 SS w/band pull-aparts 10x5

Donezo.
 
Seems like your weights are getting heavier each week big man. Excited about how much progress you're about to make this year.
 
Hey! Didn't you tell me not to bother posting about curls?!

I'm jealous of all your solid work in here dude. You're on a roll here. I'm liking it.
 
Sean1332 said:
Hey! Didn't you tell me not to bother posting about curls?!

I'm jealous of all your solid work in here dude. You're on a roll here. I'm liking it.
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Ha! I was wondering if anyone would pick up on the curls & give me shît!
 
I ate a whole large taco pizza because I'm hungry & sore, and I bench/squat tomorrow.

Zero fûcks given.
 
iparatroop said:
Do you have a normal, functioning thyroid?
At what weight did you decide that 2800 calories was what you functioned well on?
If the answer to the first is "yes", and the answer to the second is "right around 250lbs" then my answer is "yes, I want you to eat more".
The stipulation to that is going to be quality of food and macronutrient balance, or ratio. 2800 calories at 308lbs is simply not enough, IMHO.
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Dave-

I used an online TDEE/BMR calculator today, and here are the results;

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This isn't a "gotcha" point, just more of an idea how (what I believe) age is playing a factor that you & Duramax might not be considering.

No real point, and I'm not posting to be a dick. ;)
 
Swanson52 said:
Dave-

I used an online TDEE/BMR calculator today, and here are the results;

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This isn't a "gotcha" point, just more of an idea how (what I believe) age is playing a factor that you & Duramax might not be considering.

No real point, and I'm not posting to be a dick. ;)
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Wow, you went so far out of your way to prove you're right? What a dick.
 
Agile Ocho

Lax ball mash, band work for shoulders, foam roll, 5' on Airdyne

Standing Long Jump- 3x5 jumps

BENCHINS (SS W/DB ROWS)
100x15
230x3
100x10
260x3
100x10
295x8 <<<<< As usual, no cage/spotter keeps me from going for broke. I feel like I could've gone 10, but if I fail I'm in some shît.
100x10

SQUATZZZZZ
305x5x5

Lat pulldown SS w/tricep pushdown
5x10, 5x10

DB Side bends.

I'm telling you, I'm going to wreck bench press this year in competition. It felt awesome, and SS w/DB rows has been a game changer for me.

Squats were just ok. I'm still a little fatigued from the DL on Thursday. I'm getting better at them, though. Not Sean good, but better. ;)
 
Sean1332 said:
295x8 **** yooooooou! I want your damn chesticles and shoulders.
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Wish weight was like $$. "Sure man, here's 25 pounds on your bench for 60 on my squat. Thanks!"

Bench feels good...if I find a spotter I'm selling out to go big. Fat dudes should be able to press big.
 
Swanson52 said:
Wish weight was like $$. "Sure man, here's 25 pounds on your bench for 60 on my squat. Thanks!" Bench feels good...if I find a spotter I'm selling out to go big. Fat dudes should be able to press big.
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Can you sit the pins in the rack low/high enough in case you ditch the weight, you can?
 
Sean1332 said:
Can you sit the pins in the rack low/high enough in case you ditch the weight, you can?
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There's no "cage". It's just free standing pos rack thing.

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So I unrack, and it's just the weight and me out in front.
 
Swanson what do u do for work I see on the tdee u put couch potato which I believe to be a bs thing they just throw in there. not trying to start a macro argument just have to take into account what u do everyday... like me im a steamfitter so I move around alot all day so I do moderate

Again im not saying im right or your wrong u know yourself better then anyone (at least id hope so)
 
Strong ass pressing like always boss.

I rarely have a spot either. I've had to roll over 300# down my chest and stomach. Never feels good on the innards.
 
CincyKiller45 said:
Strong ass pressing like always boss.

I rarely have a spot either. I've had to roll over 300# down my chest and stomach. Never feels good on the innards.
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I find it hard to believe that doesnt feel great rolling your abs out


Good work swanson as normal I wouldnt expect anything less from u thou
 
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