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

Layne's volume is murderous. You'll settle into it, big man
 
Swanson52 said:
I'm glad to hear that, I thought it was 100% me being a *****. Maybe just 50% then.
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No, he's insane. Look at his training sometime. Its absurd what he can do to himself.
 
I did a squat and a deadlift, then we came to Longmont to drink at my favorite brewery. Got a buzz then the family wanted to come hot tub and swim. I'm just chillin with this

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It fits my macros.
 
Did some PHAT power upper today and went on a 1.5 mile weighted vest walk.

Walk was a bitch because my house is in a very hilly neighborhood. Calves and Hammies are on fire. I'm way out of shape so it took me forever, too. One step at a time I guess.
 
Swanson52 said:
Did some PHAT power upper today and went on a 1.5 mile weighted vest walk.

Walk was a bitch because my house is in a very hilly neighborhood. Calves and Hammies are on fire. I'm way out of shape so it took me forever, too. One step at a time I guess.
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I ran a vested 5k once. I would appreciate if i never had to do that again. I feel your pain.
 
Went in and hit DB inclines for some 5's, then hit tris and bis.

I don't know what it is, but I absolutely HATE training upper body. If I could recover enough to squat 4x/week I would. I'm definitely not a bro lifter.

Even when I was competing I was never much for accessory work. I got stronger working the main movement and doing 1-2 accessory lifts. I'm big enough, **** volume.
 
Swanson52 said:
I'm over 3 bills, my brotha. My next stop would be Chad Wesley Smith size! What's he? 340?
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Chad is nonstop! I think he's actually in the 360s. He's the only guy I relate to food-wise. He says he doesn't eat that much, like 5K cals a day

I'll edit to admit that 5K is silly, But I can get up over 4 on accident no problem, and have for months at a time in the past.
 
Speaking of CWS, anybody have any experience with the new Juggernaut method? Thinking about ordering the ebook.
 
herderdude said:
Chad is nonstop! I think he's actually in the 360s. He's the only guy I relate to food-wise. He says he doesn't eat that much, like 5K cals a day

I'll edit to admit that 5K is silly, But I can get up over 4 on accident no problem, and have for months at a time in the past.
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I'd have to eat crazy dirty to get to that amount of food. I'm eating clean right now and I struggle to get to 24-2500.

I'm sure I get there on refeed day, but again it's pretty dirty.
 
Swanson52 said:
No kidding. Why do you think that is?
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Weights were too conservative.


Might have worked as a long term training strategy (years, not months) but for the 3 months I ran it my max lifts actually regressed when testing.


Had my worst strongman performance ever while using that program, and worth mentioning, I was on my first and only cycle of vitamin T during that period.


Still was my weakest showing to date, and my testing a few weeks out from the show I couldn't even do a 385 deadlift, which was 40# below what I had done in a meet just a few months prior.
 
Swanson52 said:
I'd have to eat crazy dirty to get to that amount of food. I'm eating clean right now and I struggle to get to 24-2500.

I'm sure I get there on refeed day, but again it's pretty dirty.
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That's crazy. I don't get the opportunity to eat many meals, so they are usually big. I tried my fitness pal for awhile last year and I thought I was starving to death and my training definitely suffered at 2500 cals. I know you are the most efficient efficient calorie storer of all time, though.
 
And, also worth mentioning, that was the program I was running with when I jacked my back up.


Initially on a set of the front squats that were my assistance lift on DL day (supposed to use 5/3/1 as assistance).


Ended up reinjuring it 3 weeks later on my opening deadlift, and being out of any lower training for most of that year.
 
jimbuick said:
Weights were too conservative.


Might have worked as a long term training strategy (years, not months) but for the 3 months I ran it my max lifts actually regressed when testing.


Had my worst strongman performance ever while using that program, and worth mentioning, I was on my first and only cycle of vitamin T during that period.


Still was my weakest showing to date, and my testing a few weeks out from the show I couldn't even do a 385 deadlift, which was 40# below what I had done in a meet just a few months prior.
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Well ****, that's discouraging.
 
herderdude said:
That's crazy. I don't get the opportunity to eat many meals, so they are usually big. I tried my fitness pal for awhile last year and I thought I was starving to death and my training definitely suffered at 2500 cals. I know you are the most efficient efficient calorie storer of all time, though.
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I'll admit that I'm not training hard enough to require many more calories, and I'm trying to drop about 20#. I'm still increasing the weight I lift, but a lot of that has to be muscle memory I'd think.

I'd love to be eating 4K calories and 500g carbs. I was probably eating that much when I was still competing. **** I know for lunch on a few squat days I ate a whole taco pizza.
 
Swanson52 said:
I'll admit that I'm not training hard enough to require many more calories, and I'm trying to drop about 20#. I'm still increasing the weight I lift, but a lot of that has to be muscle memory I'd think.

I'd love to be eating 4K calories and 500g carbs. I was probably eating that much when I was still competing. **** I know for lunch on a few squat days I ate a whole taco pizza.
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At least you've pulled yourself out of the heavy lifting trap. I like to train how you described your competitive training style, and that type of training holds weight like no other. I've been using the jump rope and kettlebells to change my perspective and mindset some and get more fit and active, rather than hit a big double and huff and puff on a bench for five minutes.
 
jimbuick said:
Don't look for it under books, look under the documents section.
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Brilliant. Reading now, but like you mentioned it seems conservative.

I wish I had a better understanding of my body and RPE like Sean does. I have the 10/20/Life book, but to me errthang seems like an RPE of 8. I need percentages and set/rep schemes to go off of.
 
Swanson52 said:
Brilliant. Reading now, but like you mentioned it seems conservative.

I wish I had a better understanding of my body and RPE like Sean does. I have the 10/20/Life book, but to me errthang seems like an RPE of 8. I need percentages and set/rep schemes to go off of.
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I'm not huge on RPE either. A lot of my lifts feel heavier than they look, so I always go by speed if the lift.


Just go Westside bro.


You know you want to.
 
Swanson52 said:
I'll admit that I'm not training hard enough to require many more calories, and I'm trying to drop about 20#. I'm still increasing the weight I lift, but a lot of that has to be muscle memory I'd think.

I'd love to be eating 4K calories and 500g carbs. I was probably eating that much when I was still competing. **** I know for lunch on a few squat days I ate a whole taco pizza.
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Mmmm taco pizza
 
Swanson52 said:
Brilliant. Reading now, but like you mentioned it seems conservative.

I wish I had a better understanding of my body and RPE like Sean does. I have the 10/20/Life book, but to me errthang seems like an RPE of 8. I need percentages and set/rep schemes to go off of.
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I got tired of 1020life. My last 6 months was completely different. I went all off percentage or weekly increase and paid no attention to RPE.
 
Subd
 
Diet news;

I was down 7# going into my refeed, and I had that yesterday.

I'm taking DCP 2.0 and Forskolin. Yesterday I had about 10 slices of angel food French toast with syrup, bacon, oj. Lunch I had 5 guys with fries and a soda, supper I had some kind of sticky honey chicken and a bunch of rice with 2 Mexican cokes. Good refeed no?

I didn't gain ANYTHING. Not even a tenth of a pound. Recomp? I find the zero gain curious.
 
Pretty good mostly fast digesting and good carbs with decently low fat for the volume so it really no surprise to me
 
Awesome refeed man. Surprised the five guys didn't get you though.
 
I usually gain 7 or 8 pounds of water on a refeed. This is weird for me.
 
On the hunt for a powerlifting crew to train with. After training with a group it's damn hard for me to really push myself training alone.
 
So I'm starting a job that's 4 days on, 4 days off (12's), so I just plan on training on the off days and conditioning/cardio on my work days.

Would a decent split be squat, upper, rest then deadlift? That's all I can come up with really.
 
Then sit and decide what is most important to u atm and concentrate on that for a month then switch it to the next focus. So if upper do upper twice a week and lower one maybe next month switch it maybe deadlift focus
 
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