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

Sean1332 said:
573 shoulda been an opener!! lol damn

Good lifts!
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Oy you're killin me bro!

Should've opened at 540/550 and made 573 my 2nd, going for 600 on my 3rd.

The only 3rd that I struggled with was BP. That one was all I had.
 
You really fought through that bench, helluva job. Pull was just silly for a third. Unreal. Squat moved REALLY fast, you just lost your back a little bit.

Huge day, plenty more where that came from, man. Really proud of you for the big comeback from last year, staying out of your own head yesterday, and freaking dominating.
 
Looked like there was a tiny bit of downward descent on that BP (left side), something to watch for next time.


Honestly, there should be some major improvement at your next meet. Hell, you could spend the next couple of months not getting any stronger and still improve on this total by ~100.

Those lifts were easy.
 
Dam dude, squat and dead looked light for you big dawg! Awesome stuff. I agree that the only one that looked hard was bench.
 
Lol'd at t-rex arms in the deadlift vid.

Anyways, nicely done man.
 
Thanks fellas. Really gonna focus on training assistance this cycle. I did 8 weeks of next to none, and I think it hurt me in squat and bench. No idea what happened w DL. I was tired but I managed to pull big.

Glad toro noticed the t-Rex shît. Fawker. :biglaugh:
 
Started CNS yesterday, today I started this sprint program;

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Ran my sprints at 8mph, 4.0 incline, did the 4 min cool down then walked for 10 min, 3.0mph @ 5 incline.

If you hate fat loss or conditioning updates, might wanna check out of here til Monday. I'm staying away from training til then. I'm sore and mentally exhausted.
 
I am currently doing cns and love it that's why I ask I take ap on my carb nites too to help midagate the dmg this morning I was 209 and feel strong so u should do very well... Been eating 200g pro and the rest fat with a dig salad with blue cheese dressing a day and fiber 3 times a day 3k calories
 
Duramaxhd said:
I am currently doing cns and love it that's why I ask I take ap on my carb nites too to help midagate the dmg this morning I was 209 and feel strong so u should do very well... Been eating 200g pro and the rest fat with a dig salad with blue cheese dressing a day and fiber 3 times a day 3k calories
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So far today I'm at 267g protein, 133g fat and 26g carbs. I'll eat 2 more times before bed which should net me 100g p and 50-60g fat.

I much prefer very low carb diets, but I don't think it's sustainable for me if I want to hit my powerlifting goals and stay off the juice. I'm sure I'll transition to CBL once I'm leaner. Like 38# leaner.
 
You can do it easy I think, your strong as **** and a lot of muscle so it will fly off I bet

I've been on cns since Sean started cbl so try to stick with it as long as u can

Carb nites eat a lot of possessed stuff last week I had 4 big cinnamon rolls candy bar and French Toast with eggs bacon and hashbrowns felt like that was just right
 
My carb nite is 8 days away. :( Hopefully I'm sub-300 by then.
 
I realize it's water & glycogen, but I was 302.4 today.

Sprints same as yesterday with 15' incline walk at the end.

Also I'll share with you the tale of a tightass...I NEEDED a new pair of running/walking shoes, as my trusty old Adidas are more than 3 years old. Went to Famous Footwear and found a pair of Saucony Kinvara 3's on the clearance rack for $30. Thought that was a good deal until I found out I had a $20 coupon from my rewards card.

Tl;dr-new Saucony Kinvara 3's for $10 new.

Carry on.
 
Tight.
 
Great job at the meet man. It was good meeting you and wish we could have stayed to watch you deadlift. My kids loved talking to you guys. They kept coming up and saying "they told us to do it this way or can I try to do it like this" It's seemed like I taught them nothing..lol..not a big deal. I got them in them weight room and glad they are motivated to learn from the best. Just hope they weren't too annoying. I personally hate talking to people when I am lifting. Ha

Looking forward to possibly training with you guys and learning a few tricks along the way. Just hit a new deadlift PR myself! Got it on video and if I can ever figure out how to upload it, would love a critique. Good luck the rest of the way.
 
Good to meet you too, man. Wasn't annoyed by the kids at all, I hope they took something away from our advice.

Look forward to seeing you in Lincoln as soon as you're able!
 
Took a break from sprints since my quads are killing me. They're needing to be rolled twice a day when I sprint. Out. Of. Shape.

20# weighted vest walk, 2 miles, 16:17/mile.

Weight holding steady. Boo.
 
I can't even imagine how much of a pain it is for you. When I tried to take it up last year at 270 it was bad news. Surprisingly 7lbs makes a difference.
 
Torobestia said:
I can't even imagine how much of a pain it is for you. When I tried to take it up last year at 270 it was bad news. Surprisingly 7lbs makes a difference.
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The workout isn't so bad, it's the (lack of) recovery that's a bitch. No way could I sprint 6 days a week and still train as the article suggests.

Just have to do it maybe 1-2x/week and stick with weighted vest & prowler work. If it ain't broke...
 
Weighted vest walk again today. Weight not budging. :/ Looking forward to getting back in the gym on Monday. Hoping to press 410-415 in July.
 
Swanson52 said:
Haven't had more than 26 net carbs since Monday.
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I may or may not have had an XL meat lovers pizza and cinnastix with 2 extra sides of icing last night...
 
Gym update; today we ordered a prowler & rack from Black Widow Training Gear. Rack is 2x2 w/Westside hole spacing, band pegs, sumo base, multi grip pull up and dip station.

SCORED dumbbells from 10-75 and the adjustable DB handles for going heavier...for now...for $150. Stole that shyt.

Bought a Swiss bar, trap bar and regular barbell with about 400# in weight from CL

Still working on GHR, SSB Yoke, bands, and another 600# in weight. Coming together slowly.
 
Unreal gym update, man! Good stuff.

I agree with you on CNS. I did a lax version of it and really didn't find myself recovering all that well, even with mechabol and stano going at the same time. I did drop weight and get pretty lean for my standards, though.
 
I'm recovering great but everyone's different

Just eat may 3k calories a day. for a while I was eating 3200 may go back to that after this week

Just muscle thought dude then smash all the fast digesting carbs u can on the 10 day I noticed it needs to be crap food for the most part
 
Today was rough. First day back in damn near 3 weeks.

BENCH
345x3x5

CG 2 BOARD PRESS
275x8
315x6x2

BW PULL UPS
8/8
Then I did 8 singles like Brian Carroll has started advocating. Don't care for that style all that much.

BB CURLS
65x10x4

That was a lot of bench volume for me. I don't think I've done that many reps of bench and a close variation in a couple years.
 
Weighted vest walk-2 miles. Sore today, really didn't eat enough yesterday.
 
I think weighted pullups have the exact same effect as the dynamic effort pullups brian c/mcgill advocate. It's just that for.many people doing endless sets/reps on bw pullups only does so much.
 
Id type more but im on my phone. Man, youre reminding me that ive been slacking on my cardio and need to bring it again.
 
Torobestia said:
Id type more but im on my phone. Man, youre reminding me that ive been slacking on my cardio and need to bring it again.
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I'm fat, that's why I'm doing it. You're not carrying an extra 40-50# of blubber.
 
Last night

SQUATS
420x5x5

No time or energy for assistance. I drive 1.25 hours one way to train, and by the time 5 lifters had done 25 reps, it was time for me to go.

PR on volume at this weight, if that's a thing. Lifting like a bodybuilder with 25 work reps...SMFH.
 
Volume PRs are totally a good thing to track, and that's impressive volume with that weight, sir.
 
It's LOL at my quad strength day!!

SUMO DL
Work up
405x5
495x3
545x2
575x1
605x0. Lost it mid shin. I'll get this fûcking DL over 6 bills if it kills me.

FRONT SQUAT OMG I'M A PU$$Y
135x10
185x5
225x5
275x5
315x3

Oy vey, the 315 front squat is harder than my 500+ back squat. I'm really going to blast these this cycle. I'm going to train them 5/3/1 style.

My left glute medius really tightened up and hurt yesterday & today. I've been icing, mashing, stretching and the sumbitch just won't let go. I don't think it affected me much today though.

AM weight was 296.8. I've lost ~13# since the competition.

That is all.
 
Good weight loss results thus far! That quad strength will benefit you a great deal in your quest for a 600 squat and pull.
 
herderdude said:
Good weight loss results thus far! That quad strength will benefit you a great deal in your quest for a 600 squat and pull.
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Weird how I got this far without it. Having a huge ass & hamstrings must hide the weakness.

I struggled a bit staying upright with the 315 as well. Amazing what weaknesses show up when you step outside your box.
 
Swanson52 said:
Weird how I got this far without it. Having a huge ass & hamstrings must hide the weakness.

I struggled a bit staying upright with the 315 as well. Amazing what weaknesses show up when you step outside your box.
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Hey man, you're only one rep shy of my best set of fronts ever. They are not easy by any stretch.
 
Very nice work boss

I love front squats now still trying to get positioning down. Thou after I front squat I aways develop a pinch in my inner hip think I'm just going to wide or pushing out on my knees to much idk.
 
Front squats bring the suck, although surprisingly I'm not sore today.

2 mile vested walk this am.

Refeed yesterday that surprisingly only got me 5 pounds. I'm usually good for 10 at least...must not be depleted enough.

Benchin tomorrow...should suck as my shoulder has started hurting again.
 
Shoulder issues are starting to resurface. My left shoulder hurts like crazy benching, and feels like it's "rolling" in the socket. I can't imagine that's good.

Anyway, in lieu of bench I did a good ol bodybuilder workout today

DB "PRISON PRESS" I think is what toro called it. DB press with the ends butted together
55x15
70x15
85x12x2 <<< heaviest DBs at the fitness center.

Then machine curls supersetted with rope pressdowns, 4 sets of 12 each.

BW PULL-UPS
FATx8/8/7

Machine rows supersetted with rolling tricep press. 4 sets 12.

Done.
 
Also 298 today. Sticking with the carb cycling & conditioning, but where the fûck am I holding h2o??
 
Walked with the vest for time vs for distance today. Got the HR up to 130 and went at it for 30 min.

Weight 296 today, relaxing for tomorrow's squats.

Due to personal training clients, I can only squat and DL with the crew going forward. That's alright, as I probably won't start benching until 8 weeks out.
 
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