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

Sean1332 said:
Ughhhhh did you get it popped back in??
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I THINK so, but I'm going to have nurse wife peep it when I get home. I can breathe again after the coach manipulated it a bit.

That's a first for me.
 
Swanson52 said:
Skwaaaatz. Work up485x3x3Popped a rib out on the last set. That **** feels awful. 405x8GHR+ black mini band12/12/12Trouble breathing so I didn't prowl. Good session.
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Bah! That noise sucks. I dont have any recommendations to speed up the recovery from that. Best of luck though, I hear it's painful in an annoying sense.
 
Torobestia said:
Bah! That noise sucks. I dont have any recommendations to speed up the recovery from that. Best of luck though, I hear it's painful in an annoying sense.
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You heard right, it's annoying as hell.

Chiro tomorrow, hopefully he can straighten it out and I can deadlift on Saturday. Tried to do some rowing today and that ****'s not happening.
 
CincyKiller45 said:
That sounds awful. Get er back in and continue this awesome progress you got going!
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It'll only be awful if it slows shît down. I got loose on my last set of 3, so I suppose I'm lucky it's just a popped rib.
 
Got my rib popped back in, but was still hurting for pulls yesterday. Just gonna eat clean and try to row and press a bit tomorrow.
 
Rib/rib area felt groovy today.

DB PRESS
Not a typical press; I held the DBs with my palms facing and the DBs touching like >>> 88. These made my chest feel as if it was going to pop (in a good way), and it exposed great chest weakness.
50x12
60x12
70x12
80x10
50x15

BW DIPS
Me x 15/15/12

Then I supersetted lat pulldowns with curls, and machine rows with rope pressdowns.

10/20/Life Big 3 core work and done.
 
On a side note; I've been coaching 2 HS kids out of the warehouse side of the building the gym is going in. One kid is 4 weeks in and we did a rep max set-dude has added 40# to his squat since we started.

He's a tall, lanky 185# QB, but bet his ass will be squatting no less than 350 by football season. I love working with HS kids. They straight up get after it.
 
Thats awsome Swanson, if I were a teenager I would consider it a great privilege to train or be trained by someone of your caliber
 
Duramaxhd said:
Thats awsome Swanson, if I were a teenager I would consider it a great privilege to train or be trained by someone of your caliber
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Well thanks man! I'm more geared to training FB players since I played and trained for it for so long.

He rep maxed bench today, added 50#. I'll bet 35 of that is just learning how to bench properly. He gets WAY tight. Impressively so, actually.
 
2 mile vested walk. Weight DOWN to 299. Got damn it! I ate like 300g carbs yesterday and still shed 5# of water.
 
Weighing under 3 bills! You have been working hard as **** so that is great man
 
rob112 said:
Weighing under 3 bills! You have been working hard as **** so that is great man
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I don't want to weigh under 300; I'm wanting to get back to 310 by eating clean. I'm going the wrong way! ;)
 
Throw some extra coconut oil and sweet potatoes into your life. love me some sweet potatoes with cinnamon and coconut oil
 
Duramaxhd said:
Throw some extra coconut oil and sweet potatoes into your life. love me some sweet potatoes with cinnamon and coconut oil
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I usually eat a sweet potato a day. Love em. I'm on a black rice kick right now. It's DENSE.
 
I've had subway the last three days for lunch and Chinese the last 3 days for dinner. A sweet potato sounds amazing now.
 
Squat deload.

SSB YOKE BAR
Work up
332x5x2
367x5x3
382x5
332x10

GHR
Me + orange band x 10x4

Prowler rounds

Done.
 
Haha I was thinking same about the reps/weight. Nothing wrong with getting a little more serious on a deload as long as it serves its purpose and you come back fresh.
 
That's excellent weight on the ol' SSB. That's my kind of deload!
 
rob112 said:
Haha I was thinking same about the reps/weight. Nothing wrong with getting a little more serious on a deload as long as it serves its purpose and you come back fresh.
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It felt good to use a different bar. I'm not beat up besides my shoulder, so I went about 15% heavier than I was prescribed. Taking the day off from straight bar was nice.

herderdude said:
That's excellent weight on the ol' SSB. That's my kind of deload!
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Man I always think "what's the big deal with the SSB" going into it, then the changes in leverage just whip my ass.

I also tried a set of Rogue Do-Wins (just for the heel, I'm an adidas guy) and holy balls can I dunk a squat in squat shoes. I'm WAY below parallel. They kept me more upright and I felt like I didn't have to sit back so damn hard. I like em.
 
Whole torso is sore. Legs? Not a tiny bit. My freakin upper back and core (abs/obliques specifically) are smoked.
 
Deload Deads
405x5
425x5x3
I felt great and wanted to move up but I stayed just under 75%.


FRONT SQUATS
Work up
225x6x2
245x6

Finished with some seated band extensions. Nothing too amazing today.
 
Ghey front squats from an old man with a nice shirted bench? Need to hangout here more.
 
CountryLiftin said:
Ghey front squats from an old man with a nice shirted bench? Need to hangout here more.
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No shirted bench here...I'm on hiatus from benching at all due to shoulder impingement. Ghey front squats once a week though.
 
I kid I kid. I was referencing that other post you said about.

I'm on the same shoulder boat. Weeee
 
Got our rack and a sled from Black Widow today; you can bet I'm putting that **** together tomorrow. I'm excited.
 
Duramaxhd said:
This is for the gym your opening I would assume
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Roger that. We've been using an old Weider home gym rack while we amass equipment and wait for the actual gym space to open. I'm literally training people out of a construction warehouse right now. The weight & bar rack are right next to a pile of concrete forms.

Old skool.
 
Duramaxhd said:
Hey it doesn't have to be pretty to be functional
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The high school athletes I work with think it's the most badass thing ever. I love their enthusiasm & dedication to training with a barbell & weights vs machines & bull****.
 
Skwaat rep work.

SQUATS
Work up to 75%
425x5/5/6/5
21 reps is bull****.

GHR
Me + orange band x 15/15/15
Might need to move to green band for GHR.

Tough day trying OLY shoes and a wider stance. My hips are SMOKED.
 
Nice volume at that weight weight Swanson. Getting some of dat dere work captivity in.
 
Hear hear on the 21 rep bullshït! There goes the 300lb bodyweight club.
 
rob112 said:
Nice volume at that weight weight Swanson. Getting some of dat dere work captivity in.
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I like 3x3 days better.


Duramaxhd said:
21 rep... No way man that's sweet
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You're crazy dude, I hate rep days on the main movement.


herderdude said:
Hear hear on the 21 rep bullshït! There goes the 300lb bodyweight club.
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It's going to take more than that to get me under 3 bills! I ate a whole box of pasta salad when I got home from training. That was AFTER I drank a bottle of Kefir.
 
Pull up day.

PRONATED GRIP
BW x 5/5/5/5

ULTRA WIDE GRIP
BW x 3/3/3/3/2/2
Tried to do these more explosively for fewer reps. Not like I can bang out 20 at once or anything, but I was counting on 2-3 reps/set up to 15 total.

Prowler pushes til I damn near puked.

Donezo.
 
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