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

Swanson52 said:
Got anybody lifting at Orchard? That's the meet we're prepping for. We're hoping to have lifters in all of the 198+ classes. The only question is 308 or SHW, and I'm that guy.
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Ya we are planning on going. Hopefully have the 4 kids there who have been lifting. The kids really enjoy watching strong badasses like yourself lift heavy weight. Still have videos of last years lifters. They didn't believe me when I said I am a pu**y compared to what most power lifters can lift!
 
I will admit it. I did chest & arms today, and that's it. Sorry I'm not sorry.

INCLINE BARBELL PRESS
Work up
315x3x5

BW DIPS
BWx8x4

Then I did crazy bi/tri supersets for a solid 30 min. I took some White Flood and had CRAZY ASS PUMPS, so I rolled with it. I figured since I got heavy chest done that it was ok.
 
Monster fücking inclines, as per usual.
 
Strong ass delts big man. That's huge.

Would you say incline has good carryover to flat? That's crazy your incline surpassed your flat. I was thinking I might do incline as a ME movement next cycle.
 
CincyKiller45 said:
Strong ass delts big man. That's huge.

Would you say incline has good carryover to flat? That's crazy your incline surpassed your flat. I was thinking I might do incline as a ME movement next cycle.
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Yes. That is all. Mostly reppage, from what I've seen. Paul Carter recommends 3 sets trying to total 50 and each time you get to 50 you bump the weight a little. Or I know Rodja goes with sets of 5-8, I believe.
 
I don't think you are sorry you are not sorry :D


Strong ass pressing Swanson. That is a serious incline number
 
herderdude said:
Yes. That is all. Mostly reppage, from what I've seen. Paul Carter recommends 3 sets trying to total 50 and each time you get to 50 you bump the weight a little. Or I know Rodja goes with sets of 5-8, I believe.
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Geeze. I know what I'm doing after my ME set next week.
 
All I did this weekend was conditioning. I just flat out didn't feel good enough to DL on Saturday, so I skipped it like a lil bitch.

Benching today.
 
Didn't get to lift with the crew today, had some youth basketball obligations. Trained at the local fitness center/dick measuring contest.

BENCH
Work Up to ~75%
315x8/5/5
335x5-not on the programming, just felt like it because I'm an egotistical dick.

PENDLAY ROWS
225x5x5

Lat pulldowns, band shoulder work, face pulls.

Done. Didn't feel like I did much, but prescribed reps were 12-16 @ 75%. 335 was an ego set because I had a crowd trying to keep up.

3 college kids getting stapled w/315 after 1-2 horrendous reps...but they kept doing it as long as I was doing it. Fûck I hate public gyms.
 
yeah, but that shyt had to be funny. it's nice to show the kids old man strength every once in a while...
 
napalm said:
yeah, but that shyt had to be funny. it's nice to show the kids old man strength every once in a while...
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What baffled me was the fact they went from back raises straight to the other bench and loaded 315. No warm ups, no nothin. Just watching that made my old man shoulders hurt.
 
Hahaha I'd have done whatever I could to maximize their suffering. Eight doubles, five triples, sixteen singles with short rest, anything to fück with them. Long pauses, self handoffs, anything. Hold the bar on your chest, look over to their bench "Hey bud, can you help me out?" And then just before they get over press it off. I like my last idea the best.

EDIT: Do your sets with 320! That would've been it.
 
Been in a bit of a training & diet slump. I need something to motivate me, I just can't seem to find what.

Only worked up to some singles w/485 today. Didn't feel heavy, I just lacked focus. I squatted & packed it in. Disappointed as I wanted to go to 525 today.
 
Dear Swanson,

You should be freaking motivated by the fact that you are making some nice strides on the lower body movements, and building confidence in them for the first time in awhile!

Love,
Your friends at AM
 
rob112 said:
Dear Swanson,

You should be freaking motivated by the fact that you are making some nice strides on the lower body movements, and building confidence in them for the first time in awhile!

Love,
Your friends at AM
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And the bench press! You're smacking it out of the park. My motivation does the same thing about halfway through my meet prep cycles.
 
Really? I thought I got my hips through pretty solid.

SUMO DL
Worked up to the 545 single, then did a 405x5 down set, then 365x5.

SNATCH GRIP 4" block
225x I don't even know. We just kept doing sets of 5 until we were totally gassed. About 45 sec rest, just long enough to rotate through.

GHR
BWx12x5

Finito.
 
Swanson52 said:
Really? I thought I got my hips through pretty solid.

SUMO DL
Worked up to the 545 single, then did a 405x5 down set, then 365x5.

SNATCH GRIP 4" block
225x I don't even know. We just kept doing sets of 5 until we were totally gassed. About 45 sec rest, just long enough to rotate through.

GHR
BWx12x5

Finito.
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It just looked like you exaggerated the lockout and forced a soft lockout.
 
hips were a little late coming through big guy, it sure was easy though.

i think jimbo is saying don't hyperextend like that, hips through and shoulders back at the same time...
 
jimbuick said:
It just looked like you exaggerated the lockout and forced a soft lockout.
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napalm said:
hips were a little late coming through big guy, it sure was easy though.

i think jimbo is saying don't hyperextend like that, hips through and shoulders back at the same time...
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Ok I see what you're talking about right there at the end. Noted, I'll have to work in some heavy rack pulls. Gracias, gentlemen.
 
...or just bone your wife some more.
 
Torobestia said:
...or just bone your wife some more.
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well, yeah this :thumbsup:

Swanson52 said:
I'll have to work in some heavy rack pulls. Gracias, gentlemen.
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one of our guys that's going tomorrow, a bench only guy, has the perfect hinge motion when we're doing rack pulls. i gotta get some vid, his mechanics are absolutely perfect. he rack pulls >900 from mid shin. i'll post it up, i'm trying to learn his movement.

you get that motion down, your lockout will improve

<---working on it too...
 
**** my wife has to keep me away with a cattle prod. :biglaugh:

For the first time I think it's possible that my squat may overtake my deadlift. Although I had a rough day Wednesday I still felt strong.

I'd be stoked if I pushed both close to 600 this year. Actually had fun today so maybe the dip in motivation was short.

My wife found out I have to wear a singlet to compete, and she's searching high and low for one with Hello Kitty on it. That'd be fawkin sweet.
 
Swanson52 said:
**** my wife has to keep me away with a cattle prod. :biglaugh: For the first time I think it's possible that my squat may overtake my deadlift. Although I had a rough day Wednesday I still felt strong. I'd be stoked if I pushed both close to 600 this year. Actually had fun today so maybe the dip in motivation was short. My wife found out I have to wear a singlet to compete, and she's searching high and low for one with Hello Kitty on it. That'd be fawkin sweet.
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I will video tape that if it's true!!!

Exactly as I am typing this, my dog starts choking on a bone, fiancé is freaking out, I start patting her back and she is ok. Karma is a beatch. Maybe I won't video tape it haha
 
I'm going to get Hello Kitty integrated into my sleeve when I get around to starting it. I promised my niece I'd do it, and I'm not really worried about catching shît for it. I think it's funny.

Too fawking cold to walk today (-22 wind chill) so I did elliptical for 25'.
 
Swanson52 said:
I'm going to get Hello Kitty integrated into my sleeve when I get around to starting it. I promised my niece I'd do it, and I'm not really worried about catching shît for it. I think it's funny. Too fawking cold to walk today (-22 wind chill) so I did elliptical for 25'.
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One of my close buds got a pink/purple skull looking thing on his chest. Looks pretty sweet actually.
 
What's the best exercise for CHEST, that keeps shoulder involvement to a minimum?

I'm a ridiculous delt & tri bencher; if it weren't for shoulder strength, I'd be barely pressing 315. My chest is woefully weak. If I'm gonna bench 400+ with any regularity, I've got to address the only thing I hate training almost as much as arms.
 
Swanson52 said:
What's the best exercise for CHEST, that keeps shoulder involvement to a minimum?

I'm a ridiculous delt & tri bencher; if it weren't for shoulder strength, I'd be barely pressing 315. My chest is woefully weak. If I'm gonna bench 400+ with any regularity, I've got to address the only thing I hate training almost as much as arms.
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Incline DB Flyes (or any flyes done correctly).


Recently, I've been doing elevated Pushups (partial) with a focus on squeezing the elbows together to focus on the pecs, the same could easily be done with DB Bench variations.
 
jimbuick said:
Incline DB Flyes (or any flyes done correctly).

Recently, I've been doing elevated Pushups (partial) with a focus on squeezing the elbows together to focus on the pecs, the same could easily be done with DB Bench variations.
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I agree with flyes with the elbow bent keeping the weight on pecs. Good stuff jimbo
 
DB bench for reps (e.g. 3 sets of 50ish reps total) and wide grip incline (I know, weird) bench are some of my go-tos.

EDIT: F-what I said before. Forgot momentarily about pin presses. Pin presses > db bench for reps > wg incline
 
I'll try to work some flyes in on accessory day. I'm doing DB bench eow, but I still end up pressing with my delts. I'll have to try to change hand orientation. Might add wide grip SWiss bar inclines too.

Yesterday was a deload, so nothing interesting to report.
 
You have to focus more on your form, then. That's all about form. That's going to be making sure there are no muscle imbalances by really making sure you're retracting your scapula on the bench. If you find yourself doing the same thing, you probably have some imbalances and will need to cut back on your pressing and focus more on pulling while also working on your external rotation.
 
I also like to have my grip neutral or halfway between neutral and pronated on DB bench. I've been activating my pecs a lot more of late and I don't really know why.
 
FWIW I also think doing swiss bar inclines will only further reinforce poor technique. If you do the wide inclines use a barbell. It'll do even more to force your scapula into position. I practically put no effort into my setup whenever I do wide inclines. It's like the weight does it for me.

I'd work on scapular stability to tackle this problem in addition to correcting IR:ER and push/pull muscular imbalances. Scapular pushups, pec minor dips, and going on the lat pulldown machine and using your scapula only to pull down the weight. Stretch your neck and traps, too, in case they're pulling your shoulders out of position.
 
Missed Wednesday squat day so I made it up today.

445x3x5

Increase in weight and reps I believe from the last 3's day. For me, everything from 365 and up feels exactly the same on my back, my reps just get slower.

SUMO DL
225x5x5

This sucked. Lower back was/is smoked.

GHR
BWx12x4

Done.
 
Weighted vest conditioning today. I'm sore as hell for the first time in a while.
 
Yessir, managing to keep weight pretty even. Fluctuates a pound or two but that's about it. I'm getting stronger so something must be going right.

Recomps are slow.
 
BENCH
315x10
335x5x5
25 work reps...aka cardio.

SWISS BAR ROWS
225x12x3
These were a nightmare. My lower back is still fatigued from squats Saturday.

BW pullups
BWx5x5

Skullcrushers & curls superset to finish it off.

Felt strong today, but all of a sudden I'm picking my head up when I press. Wtf. ? No bueno.
 
Found this pressing variation that sounds like it's what I need for pectoral work without shoulders getting involved.

Invalid Link Removed
 
Looks like a flared elbows prison press to me
 
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