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

Duramaxhd said:
I find it hard to believe that doesnt feel great rolling your abs
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Lol, actually it wasn't as bad as I thought it was going to be. Recently I've watched Power Unlimited and now I have nightmares of getting a new face job.
 
'Sup fûckers. 2 miles in the 20# vest today, DL/OHP tomorrow (OHP emphasis).

And...my Broncos goin to the Super Bowl! Wooooooooooo!!!!!
 
Yesterday;

Agile 8
15 med ball throws (overhead, duh)
Band shoulder work, foam roll, lax ball mash.

OHP
175x3
205x3
225x4 <<<<<< went 5, but popped my legs a bit on the first rep so I didn't count it. Nothing left, this was a tough set.

DEADLIFT
335x3x5
Good, quick reps. Just enough to warm up the movement, but not enough to fatigue. Felt good

BARBELL CURL....FAWK YEAH!
70x15x3
So gay.

BACK RAISES
BWx15x3

Band pull aparts & face pull super set, 50 reps each. I did the pull-apart/over & back (John Meadows exercise) and my shoulders had a painful pump.

AIRDYNE CARDIO
15', HR @ 130

Out.
 
I forgot that you're almost Napalm's age and didn't calculate that into your TDEE. I guess what works works.
Why you OHP so much? Color me jealous.
 
Today; 25' with 20# vest. Not sure how far I went, just went for time.

I was gassed. My appetite has been total shît for the last 4-5 days. I'm talking 6 eggs/day and MAYBE a pound of meat for solid protein food. :(

Less fat though? Noooope.
 
Swanson52 said:
Today; 25' with 20# vest. Not sure how far I went, just went for time. I was gassed. My appetite has been total shît for the last 4-5 days. I'm talking 6 eggs/day and MAYBE a pound of meat for solid protein food. :( Less fat though? Noooope.
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Not eating enough ;)
 
Is it food pron if it's squeaky clean?

Pre-training meal. Black rice, toasted Ezekiel pita, chicken fajita strips.
5g fat, 62g carb, 56g pro.

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Guac and/or pico next time. Little bland.
 
Sean1332 said:
I'd eat it
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I need to clean it up, and this is **** I can eat all day. LOVE black rice.

Edit: you saying you'd eat something is like Kim Kardashian sayin shed fawk something.

The list of what you wouldn't is short. ;)
 
Swanson52 said:
I need to clean it up, and this is **** I can eat all day. LOVE black rice. Edit: you saying you'd eat something is like Kim Kardashian sayin shed fawk something. The list of what you wouldn't is short. ;)
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I've been cleanin it up to. Avoiding sugars and crap food at work. I hate it. But I've dropped water.

I'd **** Kim Kardashian. I'll **** her right in the *****
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I'm going to state this up front; I honestly don't think I'm an advanced enough trainee to tackle this Beyond 5/3/1 1.1. Doing 2 major lifts/day is wiping me out.

I'm having pretty ok sessions, but I'm not hungry, I feel drained for 2 days after the session, which is hard because I either squat or DL 1 day after following a ME squat/DL session. I may move back to regular 5/3/1 as I think I got too big for my britches. Anyway...

Agile 8

Box Jumps 10 reps, 5 sets

SQUATS
235x5
275x5
315x12<<<<<blacked out in the hole, not sure how I got it up & racked. My mind wanted 2 more but I called it here.

SPEED BENCH SSw/DB ROWS
245x5x5
100x5x5
60 second rest between sets.

Pulldowns, pushdowns, called it a day.

I don't really track rep PR's, but I think 12 w/315 is probably 4-5 more than I've ever done.

Good day.

Wtf half my post disappeared?!
 
Swanson52 said:
I can't understand the unilateral decrease in appetite. Not how I'd expect the body to react.
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After my hardest sessions I have ZERO appetite. I'm sure there's something sciencey behind that.

2 cups whole milk, fruit, oats, protein, blend: problem solved
 
My concern is, though, that I'm NEVER hungry. Upon waking, any time during the day, never. I'm sucking down 2-3 shakes just to get the protein in. It's curious.
 
Sometimes if I get the ball rolling with a meal early it makes me hungrier...could be something to it. That's all I got buddy haha
 
My thoughts would be maybe fast for along period of time or maybe even a day mybe u are indeed full all the time and your system needs time to catch up happens to me if I have one of my big pizza cheat meals it take almost a week for my gut to restablize and get a feeling of hunger again

Edit:drink lots of water
 
I agree with Sean, when I started Cube Kingpin, I was sure that I would die. Once I adapted, I felt like a god. Especially after I got done with 8 sets of pulls over 400. Not sure what to make of the appetite decrease, though.

Most importantly, hot damn on those squats!
 
herderdude said:
I agree with Sean, when I started Cube Kingpin, I was sure that I would die. Once I adapted, I felt like a god. Especially after I got done with 8 sets of pulls over 400. Not sure what to make of the appetite decrease, though.

Most importantly, hot damn on those squats!
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Thanks man. I was pretty happy. I know 315 ain't much around here, but after back surgery I'm happy.
 
U cant compare yourself to people around here I leaned that a long time ago. As long as you are training to the best of your ability (which 315x12 is pretty impressive imo)u can and u will make progress so keep it up man
 
Duramaxhd said:
U cant compare yourself to people around here I leaned that a long time ago. As long as you are training to the best of your ability (which 315x12 is pretty impressive imo)u can and u will make progress so keep it up man
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Thank you sir.

Conditioning today, went for 30' with the 20# vest. I'm not going to up the poundage until it stops making my calves & hips sore.
 
Swanson52 said:
Thanks man. I was pretty happy. I know 315 ain't much around here, but after back surgery I'm happy.
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Twelve reps, though? Unreal. My ass would've been on the floor for a half hour. My 315x3x8 Not enough conditioning to do any more reps.
 
herderdude said:
Twelve reps, though? Unreal. My ass would've been on the floor for a half hour. My 315x3x8 Not enough conditioning to do any more reps.
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If I had a cage, I would've gone for 15.

My training post edited itself; I live a block from the gym, and I made it about halfway home before I had to lie down on the sidewalk for about 10 min. I was DYING.
 
You're going to be a ****ing machine in a couple months man. Keep gettin' it! This is motivation for me to keep moving my ass.
 
My rant for today is TRT. I'm sick to death of people thinking TRT is some magic carpet ride to an unlimited supply of test and some crazy decades long cycle.

For the record, when I got on TRT my test was 192. 192. Not 450, not 373, not 500 but I'm too fat. It was a "miserable quality of life" 192. I didn't seek it for purposes of getting huge or shredded, I sought it out because I was miserably depressed, my lack of sex drive was taking a toll on my wife, and overall I felt like ****.

I read all these fûcking people with normal test levels just DYING to get on TRT and I find it nauseating. It's not fun & games, it's a lifetime commitment to stabbing myself in the ass 90 times a year FOR EV ER. If I could trade this glorious access to pharm grade test for normal test levels, I'd do it in a second.

Fûck you for purposely going scorched earth on your endocrine system because you think it'd be neat to buy bottles of "gear" OTC at Walgreens.

That's all, I'm deadlifting full of rage later.
 
Went to Lincoln yesterday for a couple hours to catch a nice PL comp from the USAPL fed. It was a nice meet, met with the dude that I'm supposed to be training under as well.

He was kind enough (if you can call it that) to offer a quick DL assessment after I told him that was my favorite lift. The high points;
-my build offers abysmal convo DL mechanics. Go sumo, quit giving up on it during a bad day.
-I'm a terribly weak squatter, therefore I'm a terribly weak DLer.
-drop to 275 and be competitive "with the big boys" or stay 308 and add 300# to my total.

He was kind in his criticism, but he's not wrong. He also said training alone is likely holding me back as much as 20%. I agree.
 
Agile 8
Med ball throws
Mash/roll/stretch

SUMO DL
I'm sticking with it.
275x3
325x3
375x8 touch & go
I'm done overthinking this lift, I'm just gonna pull. Felt good, worked off a 455 TM.

OHP
195x5x5

SS BB CURLS W/FACE PULLS
4 sets of 15/20 respectively

BAND OVER/BACK
4 sets 10.

Pretty good day, haven't pulled sumo in a while.
 
Yeah buddy pressin is lookin good, you will get the dead and squat to where you want it with time and work. You are making solid progress now as far as I can see so just keep the ball rolling big guy.
 
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