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

Torobestia said:
Looks like a flared elbows prison press to me
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I'll have to google those, never heard of em.

SQUATS
Idea today was to work up to 2nd attempt.
Work up
455x1 <<<<<possible opener
485x1
505x1
525x1 <<<<<<possible 2nd
565x1 <<<<<<add rev orange bands
585x1
605x1

GHR
BWx15x3, x12

Done. Felt good to do the reverse bands.
 
You're a beast man. Sorry I haven't been in here much. Life is keeping me busy.
 
If I hit 550, I'm having a freakin party.

I must say I'm enjoying squatting right now. Just the few adjustments that have been made, along with working with a group, have really allowed me to realize some strength.
 
rob112 said:
Killer session Swanson. Squat is getting joicy!
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I'm hoping to squat 600 by the end of the year. If I can squat & pull 6 in a meet I'll be happy, and consider 2014 a success.

Also want to do that at 275. Next comp is in July (after the one on 4/5), so that should be plenty feasible for weight loss.

Keeping my strength is the question.
 
Swanson52 said:
I'm hoping to squat 600 by the end of the year. If I can squat & pull 6 in a meet I'll be happy, and consider 2014 a success.

Also want to do that at 275. Next comp is in July (after the one on 4/5), so that should be plenty feasible for weight loss.

Keeping my strength is the question.
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Hey man, you are on a tear as of late so solid goals
 
Saturday's DL

SUMO DL
Work up
465x4x4
495x2
545x2

GHR
BW + orange band x10x3

545 felt crazy light on the first rep, then it felt like 9000 pounds on the second. Go figure.

Good session, last heavy DL before the comp.
 
Today's BENCHINZ.

BENCH
Work up
345x1 <<<< projected opener
375x1 <<<<< 2nd
400x1 ????
415x1 add reverse orange bands
425x1

PULL-UPS
BW x 7/6/5/5/4

DIPS
BWx10x4

Superset some curls with some rope pressdowns.

Finito.
 
Fought the head lifting on the bench again tonight. Awesome habit to pick up 3 weeks out. :/

Next training cycle I'll add more accessory work, but I run so short on time most days that I can't get much done-especially on squat & DL days. However, I'm getting stronger just working the lift & GHR, so whateva.
 
Moving big weights! You're ready to go, boss.
 
Swanson52 said:
Next training cycle I'll add more accessory work, but I run so short on time most days that I can't get much done-especially on squat & DL days. However, I'm getting stronger just working the lift & GHR, so whateva.
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Sounds like your accessory (or lack there of) is working for ya. they say sometimes less is more - f@ck it. Strong lifts man!
 
LizKing531 said:
Sounds like your accessory (or lack there of) is working for ya. they say sometimes less is more - f@ck it. Strong lifts man!
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I know, right? It just seems odd that, by most standards, I'm not doing much work yet I still get stronger.

That leaves the nagging question "would I be getting even stronger with more work?", but it is what it is.
 
Swanson52 said:
I know, right? It just seems odd that, by most standards, I'm not doing much work yet I still get stronger.

That leaves the nagging question "would I be getting even stronger with more work?", but it is what it is.
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True - at least until you get that extra work in, you're still in a good place moving forward.
 
Swanson52 said:
That leaves the nagging question "would I be getting even stronger with more work?"
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Who knows, who cares. You're progressing right now. Don't fck with it if it ain't broke, big man.
 
herderdude said:
Who knows, who cares. You're progressing right now. Don't fck with it if it ain't broke, big man.
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You ain't lyin. I'm recovering, I'm getting stronger, and I'm bout to go 565/400/600. Boom.

Maybe not 600 pull though. ;)
 
Some days you've just gotta say fûck the macros and eat a blood rare 14oz ribeye. Little extra fat doesn't scare this guy when it comes with ~80g protein.

That's my idea of a cheat. It was delicious.
 
SKKKWWWWAAAATTTTZ
Work up
505x1 <<<<<<< new opener. Easy.
545x1 <<<<<<<< Probable 2nd. Pretty easy.
585x1 <<<<<< Rev bands
620x1 dirty nasty grinder that gave me a nosebleed. Got it though, and I'm glad I tried it. Now I know where a few weak spots are. If those bands give 40-50 at the bottom I should be good w/550, which is my goal for this meet.

Felt a little tweak in my right quad about halfway up w/620, but I don't think it's anything of great concern. Last heavy squats until meet day so I've got time to mend.

Good day.
 
Sean1332 said:
**** yeah!!!! Great ****in job dude
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Thanks buddy.

Hey I have a q for you; when warming up, does the movement feel just plain uncomfortable for you to about 405?

I was noticing that today for myself. Everything under 4 plates just feels awkward and uncomfortable. I feel better at >455 than I do with even 225.

Just curious how the resident squat badass feels under weight.
 
Swanson52 said:
Thanks buddy. Hey I have a q for you; when warming up, does the movement feel just plain uncomfortable for you to about 405? I was noticing that today for myself. Everything under 4 plates just feels awkward and uncomfortable. I feel better at >455 than I do with even 225. Just curious how the resident squat badass feels under weight.
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Since I brought my stance out so wide, it feels slightly different warming up just because the lower weights are flat out easier and pop so much up to 4 wheels. With the moderate stance, 315 moved like 500.

I think it may feel different because when you have 455 on your back, you're paying more attention, even subconsciously, to form...because it's 455 ****ing pounds. When you have 225 on your back, you don't feel the need to cue yourself because it's chump change in comparison to your squat. I bet if you pretend 225 is 600, that bïtch will go through the ceiling when you lock out.

That's how it is for me at least.
 
It seems you've come full circle over the last year Timothy. From not being able to train at all to full on beast once again.

Well done sir...
 
Sean1332 said:
Doesn't matter! All I've done was a walkout with 635 and it was miserable lol
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Yeah I ain't gonna lie, the 600+ does feel a bit on the heavy side...but I LOVE IT. :D

napalm said:
It seems you've come full circle over the last year Timothy. From not being able to train at all to full on beast once again.

Well done sir...
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Many thanks. Wasn't sure how things would go after a back surgery, but honestly my back has given me no issues.
 
Awesome squatting!


Granted, I'm nowhere remotely close to moving the kinda weight you guys do, but I definitely see what you're talking about with lighter weights being different - & I think Sean hit the nail on the head with most of it is paying attention to heavier weight on your back
 
LizKing531 said:
Awesome squatting!


Granted, I'm nowhere remotely close to moving the kinda weight you guys do, but I definitely see what you're talking about with lighter weights being different - & I think Sean hit the nail on the head with most of it is paying attention to heavier weight on your back
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That's some of it, I'm sure. I'm also sure some of it is the weight forcing me to depth, vs just fishing for it with lighter weight.

I'm just more comfortable with the bigger weights.

Duramaxhd said:
Swanson u are a machine my friend
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Thanks, man. I'm committed to this squat thing, and it's paying off.

jimbuick said:
Now if only you did some front squats too..
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God I need too. I'm certain subpar quad strength is killing my DL off the floor.

Next training cycle, it's on. Ima have dem bodybuilder quads.

My clean refeed today turned into an entire taco pizza and 10 chicken strips. I'm having trouble staying at 308...I was 301.4 this morning. This should help...I'm always ravenous the day after squatzzzz.
 
Swanson52 said:
That's some of it, I'm sure. I'm also sure some of it is the weight forcing me to depth, vs just fishing for it with lighter weight.

I'm just more comfortable with the bigger weights.

Thanks, man. I'm committed to this squat thing, and it's paying off.

God I need too. I'm certain subpar quad strength is killing my DL off the floor.

Next training cycle, it's on. Ima have dem bodybuilder quads.

My clean refeed today turned into an entire taco pizza and 10 chicken strips. I'm having trouble staying at 308...I was 301.4 this morning. This should help...I'm always ravenous the day after squatzzzz.
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Awesome refeed, man. Bet you felt like a million bucks!
 
throneof said:
Awesome refeed, man. Bet you felt like a million bucks!
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Lol I sure did, and my refeed spilled into today. Eating like this makes me want to follow Napalm's advice and recomp @ 308 vs dropping to 275.

I like to eat.
 
Quad that tweaked a lil bit @ 620 is feeling a bit better today. I've been putting copious amounts of heat to it, and doing contrast therapy as well. I think it'll be 100% by the 5th as long as I take care of it.

There was, surprisingly, a bit of bruising on the surface. Boooooo minor injuries.
 
Swanson52 said:
Lol I sure did, and my refeed spilled into today. Eating like this makes me want to follow Napalm's advice and recomp @ 308 vs dropping to 275.

I like to eat.
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Right on, bro. My cutting days are over. I'll recomp a touch every now and then, but that's it. I don't know about you, but when I drop BW, strength plummets at an alarming rate.
 
Today was just a light session of GM's, convo DL, Bulgarian split squats and some lunges.

Just enough to get blood flowing, grab a pump and work out some soreness.

Comp is exactly 14 days out.
 
Anybody have Juggernaut 2.0, juggernaut for football and/or 5/3/1 for football?

I can trade 365Strong, bench Basics (Josh Bryant), OG 5/3/1, Beyond 5/3/1, Carb Nite Solution.
 
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