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

Yeah buddy! Big benches, let's go!
 
I'm fûcking SMOKED. While the crew I trained with is seemingly quite a bit less intense than Napalm's group, it's still great to have guidance and freaking SPOTTERS.

BENCH
Work up in 2's after 225 to warm up
Work sets
345x2
365x2
385x1
385x1
These were prescribed as 2's, but the big dog bencher spotted why I failed both times; I took a breath on the way down on rep #2. Instead of resetting, getting tight and filling the belly, I tried to breathe bringing the bar down. No no, fatboy.

REV BAND BENCH
EliteFTS orange bands, no idea on tension
385x3
405x2-failed on 3 because of the breathing thing.

HIGH INCLINE DB PRESS
100x12x3
100's were the heaviest DB. Only limitation I see in the gym.

PENDLAY ROWS
185x15
225x10x3

Superset curls & face pulls to finish it off.

Thoughts; I had to change my whole bench setup today. AAU and USAPL dictate heel on the ground to bench, and I've been doing a hard tuck up on my toes. I'm sure I'll press better as I figure it out.

Lot of fun working with a group though. The head guy and big dog bencher (455 @ 242, 50 years old) only made minor technique tweaks. I've just got to breathe correctly and learn leg drive from a different position.

I felt powerful, and comp paused all my attempts so I feel pretty good about the day. My conditioning was actually better than the crew's, as I never did gas out during my attempts-was good til the last set of rows. Also took the ol PeakBeta+...it just works.

Already sore. :biglaugh:
 
Great work man, your pressing is ridiculous.

I hate how different federations adhere to different standards. One you have to have heel down, one you have to have head down, one calls squats a mile high, one you have to bury them, etc. I just wish there was some sort of unity.
 
Excellent job

It's funny cause I just read an article that said you should always learn 2 setups just in case u can't use one
 
Unreal, man. Big things coming soon for this guy.
 
Tried going 2 miles walking the dog with 40# vest. Made it 1 and I'm struggling. Upper back, erectors and core are shot.

No mas conditioning the day before squats.
 
CincyKiller45 said:
Great work man, your pressing is ridiculous.

I hate how different federations adhere to different standards. One you have to have heel down, one you have to have head down, one calls squats a mile high, one you have to bury them, etc. I just wish there was some sort of unity.
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Duramaxhd said:
Excellent job

It's funny cause I just read an article that said you should always learn 2 setups just in case u can't use one
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Sean1332 said:
Awesome presses. And I'm a big fan of
PB+.
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herderdude said:
Unreal, man. Big things coming soon for this guy.
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Thanks fellas. It was a lot of fun for a change.

Squats tomorrow will not be as kind. :)
 
Holy balls, today was fûcking awesome.

SQUATS
Warm up to 365x3. They told me no way was I doing a work set in the 300's, period.
405x3
425x3x4 (that's 3reps, 4sets for the heathens) w/belt.

Yeah man I don't know. They changed my walk out, foot position and added 2 cues, seemed like I was a whole different lifter. I found a groove and the reps didn't seem heavy or awkward, just work if that makes sense. I'm stoked about the session.

GHR
BWx6x4

Core work and I was done. Hams are smoked but damn am I happy. I'm not a great squatter but I KNEW I could do better than I've been doing.
 
You know, I remember a time last year when you wondered if you were doomed to a 500/400/600 existence for the rest of your life. How do you like it now?
 
napalm said:
Who is 'they' and fck them.

Don't let anybody tell you what you can or can't do...
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They told me I was too strong to do 365# work sets. They were right, I've been selling myself short.
 
Curiously not sore today. My hamstrings are tired, but I did some conditioning walking with 20#, and I had no pain.

20# vest, 2.5mi, just over 32 min. It's freakin cold...-6 but that shît isn't stopping me.
 
Great squat work and that's a pretty brisk walk as well (in both senses).
-6, no thanks. It's in the twenties here and it's not a whole lot of fun.
 
I'm starting to feel like Sean; don't squat again til Wednesday, but I want to squat NOW!!

Body day today, DL tomorrow.
 
Body/OHP day

OHP
135x5
185x5
205x5
225x5<<<<< COME. AT. ME.

PENDLAY ROWS SS W/LAT PULLDOWN

225x8/8/8/6 & 180x10x4

Curls & tricep pressdowns finished it off

OHP is back to pre-injury levels. I was fatigued & didn't want to train at the ****ty wellness center, but it worked out ok.
 
Duramaxhd said:
I want to be like u when I get older Swanson lol been some good lifting going on in here
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Set your sights higher, young padawan.

Does anyone have a Cube Method book they could shoot me? I cannot seem to find mine in any email anywhere.

swanson.timothyj@ gmail.com
 
I just smashed 8 enchiladas and 2 baskets of chips.

Fûck 275.
 
Ya I just don't have the discipline right now. I like getting stronger every session.
 
Definitely not eating enough. I'm prepared to hear about it from Dave & Dmax...

Even switching to the new training, I was still trying to eat 2800cal on training days, ~2400 on non. Yesterday for OHP I was just sore and fatigued but diet was on track. Last night my wife wanted to eat at a Mexican restaurant that just opened so I said fûck it.

Ate 2 bowls of chips & guac by myself, then ate 8 enchiladas, rice & beans. Last night I slept better and today there's not a bit of soreness or lingering fatigue.

So...I'm going to keep it relatively clean, but push the cals up to 3200 on training days and 2800-3000 on non. By relatively clean I might eat tortillas here and there, maybe a bowl of wheat pasta salad, but no sugar, HFCS or lactose.

Deads coming up.
 
Big and clean is my motto... smash as much healthy food as I possibly can.
 
CountryLiftin said:
Big and clean is my motto... smash as much healthy food as I possibly can.
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Yes, I'm definitely going to have to change my thinking. As much as I don't want to admit it, I simply was not working that hard training alone, so my dietary needs were (barely) being met.

Training much harder is going to require MUCH more food. Fawkin Napalm and his "being right".
 
That's it big guy

I like to eat as unprocessed as possible only lactose I eat is cheese whipping cream in my coffee on high fat days organic butter and salad dressings
I try to only eat ezekiel bread too but not always possible

Right now I'm sitting at 2800- 3200ish non workout days and 3600 on workout days going up to 3300 3700 tomorrow at 215 as of this morning
 
SUMO DL
Warm Up 135, 225, 315
355x4x4
405x2
455x2
355x8

CONVO DL
355x6
315x4
225x6x2

FRONT SQUAT
135x10x3
225x8x2

Face pulls, DB rows, CG Cable rows

Pretty straightforward. Had to train at the local dump, so I lacked much fire. Just got it done & left.
 
Good work big hoss. Deads are coming along nicely. See you at 700 soon.
 
What would you guys recommend for a solid, proven fat burner? The last true fat burner I used was probably 10 years ago, so I have no idea where to even start.
 
I was looking at Norcodrene and Erase (to get the water off) as a place to start. I like PES, and the last time I took erase I swear my skin shrunk. :biglaugh:
 
Swanson52 said:
I was looking at Norcodrene and Erase (to get the water off) as a place to start. I like PES, and the last time I took erase I swear my skin shrunk. :biglaugh:
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You can get it with the very proven forskolin for a nice deal now at the planet
 
rob112 said:
You can get it with the very proven forskolin for a nice deal now at the planet
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Ok man, explain like I'm 5...what does forskolin actually DO? I've read about it, but I can't seem to understand it's purpose.
 
Swanson52 said:
Ok man, explain like I'm 5...what does forskolin actually DO? I've read about it, but I can't seem to understand it's purpose.
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Man it is a hard one to describe. It sets off a second messenger system in the body call cAMP, which in turn does different things in different cells. In fat cells it has been shown to increase lipolysis(fat break down), in the restores it had been shown to increase steroidal genisis(basically some increase in testosterone.

It's really fascinating to learn about. Bottom line is there are studies in obese people, and athletes, that show a decrease in fat after 2 months and increase in lean body mass.
 
Awesome info Rob!

I've taken Forskolin-95 on 2 occasions. First time for 8 weeks, second for 10 weeks. Started at 50mg and ended at 150mg.

Also taking Norcodrene right now. I'm taking it to see if it prevents any unwanted fat gain while being in a slight surplus like Alphamine did for me. I take 2 caps in the AM, 1 in the afternoon. If I'm taking my preworkout, then I just dose 1 Norcodrene in the morning. The energy doesn't slap you in the face. It comes on slow and it's just more of a naturally "awake" feeling.

Edit: I took 2 caps at 715. Ate breakfast at 730. It's 10 now and I'm still feelin good.
 
Personally I noticed great results with Alpha t2, when I was heavier I swear everytime I took it I lost an inch in the waist. caffeine with Yohimbine hcl worked good for me in the last bit of my diet
Erase pro is also awesome like rob and Sean said, I've only ever taken in a stack with ABE
 
Tried some Rocky-style conditioning today. Threw on the vest then went to the high school where the practice field has about a foot of snow and made 4 100yd passes (walking). My lungs, spinal erectors & calves are on fûcking fire.
 
So would Norcodrene, Forskolin and erase be a decent stack? I'm so dumb re: supplements.
 
The thing about stacking is if you have never tried it individually u really don't know if it's actually doing anything for u so u could be hurting your wallet more then your waist. I learned this the hard way and spent at least 3k in supps during my weight loss
 
Sorry if what I say comes off as gloat or a know it all just trying to help you not to make the mistake I've made again plz don't take it that way
 
Oh buddy...I was coming up when things like boron, colostrum and the Weider 4000 weight gainer were popular. I've flushed literally thousands of dollars down the tube with garbage supps.

I've used erase, so I know what to expect, it's the Norcodrene/Forskolin that is new to me.
 
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