Author Topic: Andrew's Big 3 Journal  (Read 20225 times)

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #900 on: December 04, 2017, 10:02:50 PM »
Glad to see you back at it Andrew. This custom coaching and program is exciting. I'm really looking forward to seeing what they have in store for you. Patiently waiting.....
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #901 on: December 05, 2017, 12:58:25 AM »
Can't wait to see what they have in store for you Andrew.  Sorry to hear the shoulder is still being a pain.


Me too! Should be interesting!

Caught a 315 front squat on youtube.  Johnnynosquats no moar?
Can’t wait to follow along buddy, it’s gonna be good!
The new coaching/programming sounds good Andrew.  Looking forward to seeing how that works for you.  Also, it is cool seeing the meet pics.  Looked like a great time and you killed it on your lifts!
Glad to see you back at it Andrew. This custom coaching and program is exciting. I'm really looking forward to seeing what they have in store for you. Patiently waiting.....
Me too! Should be interesting!

Thanks guys. The first week of programming is interesting. Some new movements, and only one squat day...Hope that ramps up otherwise i'll be in store for some major DOMS. I was also surprised to see 4 bench days, when they know my shoulder is fussy. Most of the benching is tempo stuff and variations. So maybe they are trying to strengthen it and get the blood flowing. Wasnt what i expected, but thats why i signed up for this.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #902 on: December 05, 2017, 01:17:41 AM »
C1W1D1

Lifted at Crossfit209 in Stockton, CA. Out of town working for part of the week. Owner was a cool guy, he let me lift for free. They have nice Rogue stuff. Building is huge, it has a track and a half width 100 yd long artificial turf football field in it. I'll be deadlifting there tomorrow.

Highbar squat, beltless
barx5
132x5
176x5
198x5
242x5 @6
264x5 @7

Highbar squat 530 tempo
176x5 @6
198x5 @7
198x5 @7.5

Bench, comp raw
barx5
barx5
88x5
110x5
132x3
163x1
176x5 @6
185x5 @7.5
198x5 @9

530 Tempo Bench
132x5 @8
132x5 @8.5

Pendlay Row
barx10
132x10 @6
143x10 @7
154x10 @8
154x10 @8.5

Undershot RPE on squats tonight, top set was supposed to be @8 and the vid showed it moving easier than an 8. Was pleased that the tempo squats felt good. Those are hard.

Bench felt ok, this was the first semi-heavy session in a few weeks. Shoulder held up, but still feels a little off, almost feels a little loose on the left side. Overshot RPE on my top set, it was supposed to be @8. I think i made a little too big of a jump on that last set. First time trying 530 tempo bench, dont laugh at the light weights  ;D. holy smokes those are tough. They fatigued me bad. Hoping they help me control the bar better on my chest, as this has been one of my weaknesses.

Squats

https://instagram.com/p/BcTqOhYnDAi/

Bench

https://instagram.com/p/BcTx9j1Hoka/






« Last Edit: December 05, 2017, 01:29:11 AM by Andrew »
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #903 on: December 05, 2017, 07:50:12 AM »
Sweet lifting for free!
Glad you're back at it. Is 530 tempo 5 count down, 3 count pause and power up? Or something else?
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #904 on: December 05, 2017, 12:03:14 PM »
Sweet lifting for free!
Glad you're back at it. Is 530 tempo 5 count down, 3 count pause and power up? Or something else?

Thanks Eric, a buddy told me that Crossfit gyms are good places to drop into while traveling. People are usually pretty cool and they typically have decent equimpent for powerlifting. I think it was good advice.

Yeah-530 is 5ct down, 3ct pause, and full speed up. The slow tempo down really gives immediate feedback on bar path. Also good for learning to keep tension. Squats are hard but feeling ok for me with this tempo. Bench is another story, i have lots of work to do with bench
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #905 on: December 05, 2017, 01:01:00 PM »
Good start Andy! S
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Online John

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Re: Andrew's Big 3 Journal
« Reply #906 on: December 05, 2017, 10:18:43 PM »
Crossfit gyms would be a great place to train while traveling IMO. I know around here the Xfit gyms are well equipped.

Nice start to the program. Tempo stuff can be tough for sure. Good way to keep the weight light while getting in some decent work.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #907 on: December 06, 2017, 01:24:45 PM »
Crossfit gyms would be a great place to train while traveling IMO. I know around here the Xfit gyms are well equipped.

Nice start to the program. Tempo stuff can be tough for sure. Good way to keep the weight light while getting in some decent work.



Yeah, I think when i travel i'll be dropping into crossfit gyms from now on. They have lots of racks and barbells and seem pretty welcoming too

agree on the tempo stuff. Forces focus on strict form too

Good start Andy! S

thanks Dave

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

C1W1D2
12-5-17

Got off early enough to drive home and get back to the garage gym for an evening workout. Little hard to get motivated after a 4.5hr drive but it felt good to do the work at home

Deadlift, belted
315x3
365x5 @6
385x5 @7
405x5 @8

working on building more tension at the start, no bar yank, reducing hip shoot and keeping back flat. Form broke down on reps 3-5 on top set.

530 tempo Deadlift
225x5 @8
225x5 @8
225x5 @8.5

first time doing these. Damn they are brutal

Feet up Bench
155x6
170x6 @6
185x6 @8
185x6 @8.5

shoulder felt much better until last set. then it got sore again

Ab wheel
10 @9
5
5
5

Side plank
40 sec @9
20 sec
20 sec
20 sec


Deadlift vid
https://www.youtube.com/watch?v=obH1HVOIwhY

Tempo Deads
https://instagram.com/p/BcWQciWHPFh/


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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #908 on: December 06, 2017, 07:45:51 PM »
A couple of good sessions to start Andrew. It looks like an interesting program. I've never seen feet up bench in a program before. It definitely takes the leg drive out of the equation. This should be interesting to follow.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #909 on: December 06, 2017, 08:02:31 PM »
Great couple session Andy! Tempo work is tough but very rewarding. I was doing tempo squats and bench this summer, bench was worse lol, just gassed right out on those.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #910 on: December 08, 2017, 12:14:06 AM »
A couple of good sessions to start Andrew. It looks like an interesting program. I've never seen feet up bench in a program before. It definitely takes the leg drive out of the equation. This should be interesting to follow.

Yeah, it was my first time doing them. I pushed it a little too hard on my second set and irritated the shoulder again. I need to pace myself better and get my shoulder stronger. Its actually pretty fucked up right now.

They are starting me out with 2 weeks of what they call a restoration block. I think they are doing this because i just came off a meet and the goal is to get some alternate movements and get back to health. The training block, when it comes will likely get very specific with much more focus on the big 3

Great couple session Andy! Tempo work is tough but very rewarding. I was doing tempo squats and bench this summer, bench was worse lol, just gassed right out on those.

agreed, and the 530 temp deads are even worse than the squats and bench. I kept it to 225lbs, and my hamstrings are sore as foook today
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #911 on: December 08, 2017, 12:26:25 AM »
C1W1D3

shoulder sore the last few days. This is going to be a challenge. The AC joint is not happy at all. I started icing it every few hours when at home.

Barbell side lunges
BWx10
barx10 @6
65x10 @7
95x10 @8
95x10 @8

first time doing these. Good stretch in the adductors and got a pump going on the outer glutes and quads. kept it light and focus on form. Surprisingly, did them sleeveless and knees felt fine

Band Assisted Pull Ups
(115lbs band assistance)
x10 @7
x10 @8
x8 @9
x9 @9.5

stamina is shit on these. Felt good for the shoulder with the band assistance

303 Temp Bench
barx6
65x6
75x6
95x6
105x6
105x6
115x6
135x8 @6
135x6 @5

no issues, keeping it light and rehabbing shoulder.

General: Getting good feedback via email from Ross. He gave me some great deadlift tips based on my vid from Tuesday's deads, and offered some advice on the shoulder. So far the level of attention and responsiveness from RTS seems great






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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #912 on: December 08, 2017, 07:45:46 AM »
Those 530 DL...damn, I can see why your hamstrings are sore!

I've seen people doing feet up bench before but it's not something I program in. I've tried them but it just feels awkward.
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #913 on: December 08, 2017, 05:17:09 PM »
Those 530 DL...damn, I can see why your hamstrings are sore!

I've seen people doing feet up bench before but it's not something I program in. I've tried them but it just feels awkward.

Tempo deads are definitely tough and i have a sneaky suspicion there might be a lot more of them in my future. I asked Ross the reason behind all the bench variety and he said the feet up bench and other variations they are giving me is mostly to just reduce load, work on form and get my shoulder healthy. The bad news for me, is I am almost just as strong feet up benching as I am normal. This tells me my leg drive skills are very poor.

----------------------------
C1W1D4

Pendlay rows
95x10
140x10 @6
150x10 @7
160x10 @8
160x10 @8

Feet Up Bench
barx6
75x6
95x6
115x3
135x6
155x6
175x6 @6
180x6 @7
180x6 @7
180x6 @7

Best day benching yet this week. Shoulder feeling like its on the comeback

Bus Drivers (landmine)
barx10
25x10
35x10 @7
35x10 @7
35x10 @8

hard to assign an RPE to these
------
When i signed up with RTS I sent them vids of my lifts. I received back almost no comments on my squat other than maybe i need to work on my valsava maneuver a little, but I was a little surprised that the most feedback i got was on my deadlift. It is my best lift, but it is also my poorest form-wise. My hips shoot a lot and my back rounds. This week i have been working on my set up. Basically my hips are starting too low, and i am not getting tight enough at the start. I was given a bunch of things to work on, but essentially when you get it right, the weight should "float" off the floor at about 50% of 1RM. I practiced today and i think its starting to click. here is a vid of a pull at 250lb, where i am working on my set up. Note far less wasted motion, flatter back and almost no hip shoot. The trick will be accomplishing this at higher loads

https://www.youtube.com/watch?v=Dduy8MwSqxM








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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #914 on: December 08, 2017, 08:44:27 PM »
Great session Andyl Good the shoulder is feeling better, hope that continues to be the trend!  Bus drivers sound interesting, is that for shoulder rehab?
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