Author Topic: Andrew's Big 3 Journal  (Read 33598 times)

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #990 on: January 10, 2018, 03:56:53 PM »
Awesome work Andy! Huge when u hit a rep PR....then repeat it again 2x!! Grats buddy!
Man that's awesome work on the squats.

thanks guys!

C1W6D2
1-9-18

Deadlift w/belt
355x6 @5.5
375x6 @6.5
390x6 @7
405x2 stopped set early. felt like palm of my hand was going to tear
405x6 @8.5 right hand pain (underhand on the mixed grip). finished it anyway
405x6 @9 versa's

Upped the weights a little tonight, went ok. Not sure what was going on but my right hand was hurting pretty bad by the later sets. Skin just hurt like hell. Probably because volume deads for sets of 6 just suck bad. adapt or die damn it

https://www.instagram.com/p/BdwVdAWnFfb/?taken-by=ahpowerlifts

3ct Pause Bench
185x4 @6.5
190x4 @7 vid
200x4 @8.5

bench strenght is down or stagnant at best this week. I am noticing better bar control and pauses, so there may be technique improvements instead of strength improvements.

https://www.youtube.com/watch?v=4UvsS4vyxw4


Front Squat, beltless

135x10 @7
145x10 @8
155x10 @9
155x10 @9.5

legs are officially smoked
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #991 on: January 10, 2018, 05:58:58 PM »
    You're pausing 200 for a 3 ct and multiple reps. I'd say you're doing a-ok right now.  Deads looking strong too. Very cool watching this training.
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Offline BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #992 on: January 10, 2018, 06:11:51 PM »
Hell yeah... 3ct paused is tough.  hard to hold breath and keep tight, and I always lose count.  2ct I can do.  3ct, always a mess.  Hell of a job on those DLs too.  Jelly.

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #993 on: January 10, 2018, 07:42:20 PM »
Awesome session Andy! Deads over 4 reps = blah!  Looking very strong and paused bench is looking excellent as well.
Great job on the 10's on front squats. Gonna be lighting up the fronts in a couple weeks, gonna be interesting to say the least. I am already thinking about form corrections from the last time I did them so I am going to be starting light!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #994 on: January 11, 2018, 01:00:49 PM »
Holy Crap dude.! I'm not surprised your legs are jelly after that. That's a lot of reps. You looked gassed by the last rep of your deads, and then to add all those front squats. NUTS I say?!$%! Bench is looking real smooth too. Gonna have some nice gains I think after this.
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RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #995 on: January 11, 2018, 10:59:08 PM »
    You're pausing 200 for a 3 ct and multiple reps. I'd say you're doing a-ok right now.  Deads looking strong too. Very cool watching this training.

haha, thanks Dave. I'm really pushing some consistent high volume for longer than i ever have before. Not gonna lie, it sucks sometimes and its hard but the lifts are going up!

Hell yeah... 3ct paused is tough.  hard to hold breath and keep tight, and I always lose count.  2ct I can do.  3ct, always a mess.  Hell of a job on those DLs too.  Jelly.

agreed, and my pauses are still a bit short for 3ct. I'm trying to focus on not letting any of the weight transfer to my chest. pause it like 1mm above my chest.

Awesome session Andy! Deads over 4 reps = blah!  Looking very strong and paused bench is looking excellent as well.
Great job on the 10's on front squats. Gonna be lighting up the fronts in a couple weeks, gonna be interesting to say the least. I am already thinking about form corrections from the last time I did them so I am going to be starting light!

yeah, that was a brutal session. the 10 rep front squats are good for getting a pump. I havent been pushing the weight to high, just trying to crank out the reps. I always have trouble keeping my elbows up

coach says my deads still need work. Says my back needs to be flatter. Looks like weight will go down a bit again and i'll go back to the drawing board and refine form some more.

Holy Crap dude.! I'm not surprised your legs are jelly after that. That's a lot of reps. You looked gassed by the last rep of your deads, and then to add all those front squats. NUTS I say?!$%! Bench is looking real smooth too. Gonna have some nice gains I think after this.

That was a hard one. I really struggled with that session

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #996 on: January 11, 2018, 11:07:47 PM »
C1W6D3
1-11-18

felt tired today and didn't want to train. Not really very sore or stiff, just lackluster motivation

Pin Squat, beltless
275x5 @6
285x5 @7
295x5 @7.5  :rocker:
295x5 @8
295x5 @8

E1RM PR of 369lbs. Upped weight all work sets 5lbs from last week and RPE was 7.5 instead of an 8 last week. Really felt good, and barely even got winded from these sets. Maybe i'm adapting to the volume.

https://www.instagram.com/p/Bd1QPwenmxK/?taken-by=ahpowerlifts

303 Tempo Bench
185x5 @6.5
195x5 @8
200x5 @9

E1RM PR of 239lbs

https://www.instagram.com/p/Bd1XUvFHWRn/?taken-by=ahpowerlifts

Pendlay Row
145x10 @7
150x10 @8
155x10 @9
145x10 @8.5

Felt some good positive momentum after this session. Needed this, the last one really wore me down
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #997 on: January 11, 2018, 11:24:57 PM »
Went in feeling like shit, came out the other end with some excellent work and progress! Love it, strong work buddy!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #998 on: January 12, 2018, 11:28:16 PM »
Went in feeling like shit, came out the other end with some excellent work and progress! Love it, strong work buddy!

haha thanks bud. that workout was a good example of how strength and motivation are disconnected sometimes.

------------------

C1W6D4
1-12-18

2ct Pause Deadlift
355x4 @6
365x4 @7
375x4 @8.5
375x4 @8
375x4 @8.5

coach says i need to keep my back more flat. Still working on it. Feels hard for me to get into a good position, but i think i'm making slow progress. used the Ohio Power Bar tonight instead of my usual deadlift bar. I liked it better. Less slop in the bushing, better feel taking slack out and getting tight.

https://www.instagram.com/p/Bd37ALOn1zv/?taken-by=ahpowerlifts


Middle Pin Close Grip Bench Press
195x4 @7
205x4 @7.5
215x4 @9
205x4 @8


2" Deficit Stiff Leg Deadlift
195x12 @6
215x12 @7
235x13 @8 lost count and did an extra rep
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #999 on: January 13, 2018, 08:08:28 PM »
Paused deads looked real good Andrew. CGBP has some nice weight to it too. I miss count my reps all the time. I hate higher rep stuff just for that. I usually have to look back at the vids to see if I did the right number. Keep up the good work.
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RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1000 on: January 13, 2018, 11:21:48 PM »
Awesome session Andrew! Paused deads looked good to me, but I am definitely not the guy who pulls with a flat back haha. Think I would have to start completely over and treat it like a brand new exercise. Bench is going to get damn strong with all this work man. Your are going to press a hyoooge PR in April!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1001 on: January 14, 2018, 03:42:13 PM »
Paused deads looked real good Andrew. CGBP has some nice weight to it too. I miss count my reps all the time. I hate higher rep stuff just for that. I usually have to look back at the vids to see if I did the right number. Keep up the good work.

thanks, i still feel like i have a hard time setting my back flat. I'll keep working on it

Awesome session Andrew! Paused deads looked good to me, but I am definitely not the guy who pulls with a flat back haha. Think I would have to start completely over and treat it like a brand new exercise. Bench is going to get damn strong with all this work man. Your are going to press a hyoooge PR in April!

Hope your right, my bench should have a lot of upward potential. I'm looking forward to future blocks where we start loading it up more
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1002 on: January 15, 2018, 11:22:55 PM »
C1W7D1
1-15-18

Squat w/belt
295x6 @6
310x6 @7
325x6 @8
325x6 @8.5
325x6 @8.5

went out 1 hole on the belt, normal hole on belt has been feeling a bit too tight lately and i was getting some rib pain. The adjustment made it more comfortable. Upped weights another 10lbs from last week and RPE stayed same. Fuck yeah

E1RM went up 13lbs to 414lbs  ;D

https://www.instagram.com/p/Bd_kBX_Hf75/?taken-by=ahpowerlifts

Comp bench
185x6 @6
195x6 @7
200x6 @8

much better bench night tonight than last week, E1RM 255. Got the 200x6 @8 that I wanted last week. Cue of rotating chest toward wall behind me was helping

https://www.youtube.com/watch?v=_CI5NyuS02g

OHP
80x10 @5
90x10 @7
95x10 @7.5
95x10 @8
95x10 @8

OHP finally feeling ok. Will up weight next week
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1003 on: January 16, 2018, 09:16:02 AM »
Great looking workout yesterday Andrew. :)  It looks like you're coming along well with all of your lifts man.  Those squats looked strong as hell and that bench looked super smooth.  You're really trucking along with your RTS training.
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1004 on: January 16, 2018, 10:48:33 AM »
You're really making some good gains with this program Andrew. The coaching and a good eye for form corrections seem to be really helping. I'm looking forward to seeing what you can do in april.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485