Author Topic: Andrew's Big 3 Journal  (Read 153982 times)

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #45 on: September 19, 2016, 09:10:05 PM »
9-16-16

33 days out

JC, Wk 2, Lower 1

Squat

warm up
barx10
95x10
135x5
185x3
225x2

work sets
250x10MR....Got 10. Vid.

EMOM squats
255x3
255x3
255x3
255x3
255x3 Vid.

Notes: That was real hard, hardest squat session of my life. Especially late into the EMOM's when i was really out of breath, i was having trouble stabilizing my core because of the rapid breathing and i can feel my lower back is fatigued. Video looks better than it felt. It felt like my form was breaking down pretty bad but the i think the vid looked ok? My lower back is gonna be sore tomorrow

Deadlift Variation: Sumo Deadlift

warm up
135x10
135x10

work sets (doh, belt-less)
225x8
225x8
275x8 vid

Notes: These are brand new for me. Just working light weights today because I'm trying to learn how to sumo deadlift. I watched a few youtube vids and am trying to replicate what i saw. Comments are appreciated here. I think i need to use my legs more?









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Yes John and I are the examples to follow for how things are done right :rockon:   :D


I always check the 1rm calculator too no matter how many reps I get and you're right it's pretty damn close if not spot on every time.


You and John do blaze a good path. But this JC thing is a bit insane. Next EMOM is gonna be torture like i've never seen before
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #46 on: September 19, 2016, 09:21:04 PM »
Excellent work Andrew...yep all those feelz you just listed are exactly how I feel on this day...it's a hell of a hard session man. Awesome 10 rep PR and great job getting through. The squats did look good. I couldn't view the sumos though, maybe on my computer.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #47 on: September 19, 2016, 09:34:11 PM »
Excellent work Andrew...yep all those feelz you just listed are exactly how I feel on this day...it's a hell of a hard session man. Awesome 10 rep PR and great job getting through. The squats did look good. I couldn't view the sumos though, maybe on my computer.

Thanks Shawn. Funny, i'm so smoked from that workout that i didnt ever even think about how that was a PR. Feelz good, my previous rep PR at 250 was 6 reps. Smoked it by 4 reps buddy!
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #48 on: September 19, 2016, 09:47:50 PM »
sumo vid worked for me.  Shawn must be too far North :P


Great looking session man. emom insanity.  It's not much fun lol


 I was kidding about my other comment.  Having John and I in a comparison sentence made me smile though :D
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #49 on: September 21, 2016, 11:03:43 AM »
9-21-16

31 days out

Rest day today. Posting my workout from yesterday

JC, Wk 2, Upper 1

bench

warm up
barx15
95x10
135x5 all paused
155x3 paused last rep

work sets
175x10
185x8
195x(6-8) Got 5  Vid.  >:(

Moar Bench
195x3
205x1 paused
215x1 paused (grinder. 220 would not have gone up)

Pull Up
BWx5
BWx5
BWx5
BWx3
BWx3

Superset with CGBP
barx15
95x10
120x12
120x12
140x9 (wanted 10)
155x5
155x4

Preacher Curl
55x10
55x10
45x10

Pissed off that i missed the program reps on bench at 195. I'm not used to the volume in this program and the 175x10 and 185x8 sets sapped me a bit, but bottom line I ran out of gas and the strength wasnt there. I had a pump going into the 195 set and i just gassed out quick. I'll get another try on Friday when i do the same workout.

Still trying to find my groove for Bench. I feel like my leverages are off a bit when i look at the video. I think my bar path is too far forward and i need to push back a little more (towards the rack)


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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #50 on: September 21, 2016, 11:12:02 AM »
sumo vid worked for me.  Shawn must be too far North :P


Great looking session man. emom insanity.  It's not much fun lol


 I was kidding about my other comment.  Having John and I in a comparison sentence made me smile though :D

Thanks Dave-good job on your 2nd EMOM. Tomorrow is the day of reckoning for me  :woot:
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Offline reduni

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Re: Andrew's Big 3 Journal
« Reply #51 on: September 21, 2016, 12:26:14 PM »
Nice work on the bench. Kudo's for going for the 6th rep. Almost had it. Next time it'll be there. Nice volume too.
the only easy day was yesterday

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Offline tooth

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Re: Andrew's Big 3 Journal
« Reply #52 on: September 21, 2016, 01:17:40 PM »
I love the grind on the sixth bench rep. 
420/285/450 181 Masters I
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #53 on: September 22, 2016, 11:18:53 PM »
9-22-16

Had to leave town for work. Long day just got into a gym and hit my 2nd EMOM day

JC Week 2, Lower 2

Squats
Barx10
95x10
135x5
185x5
205x3
225x1

Work sets
255xMR...got 10...went for 11th rep hit safety bar and could not recover. Left it on the safeties. Vid.

EMOM squats
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Well that was an experience... Hard work, lower back smoked. Depth could have been better on my 10MR set

Deadlift variant: Sumo DL

135x8
225x8
295x8
295x8

Legs and back are finished. Good workout



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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #54 on: September 22, 2016, 11:20:32 PM »
Nice work on the bench. Kudo's for going for the 6th rep. Almost had it. Next time it'll be there. Nice volume too.
Thanks, I get to try again tomorrow. Hope I can nail it
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #55 on: September 22, 2016, 11:22:16 PM »
I love the grind on the sixth bench rep.

Thanks- it was so close, grinding hard these days. The JC program has me pushing limits every session
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #56 on: September 22, 2016, 11:28:59 PM »
Woohoo! Got it dun bud! Excellent PR at 255x10! Those EMOM sets are f'n nuts man and you made it! Great job and congrats that one is behind you!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #57 on: September 22, 2016, 11:34:43 PM »
Thanks Shawn, that is one killer workout! Feels good to finish it 💪
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #58 on: September 23, 2016, 08:13:10 PM »
9-23-16

29 days out

JC, Wk 2, Upper 2

bench

warm up
barx15
95x10
135x5
155x3

work sets
175x10
185x8
195x(6-8) Got 7  darn near got 8. Vid.

DB Row (with the only set of dumbells i own)
50x12
50x12
50x12
50x12

SS With Strict OHP
75x12
75x12
85x10
95x8

Pull Up
BWx3
BWx3
BWx3
BWx2

Note: these are hurting my left elbow today

CGBP
barx10
95x5
135x8
135x8
145x8

Good day today. On Tuesday when i did this same workout i only got 5 reps at 195. Beat it by 2 reps today which surprised me because i am very sore from squatting yesterday. Today i was focusing on bar bath and specifically not losing the bar forward which is what i tend to do when i fail a rep.

Toward the end of my workout i realized i am doing too much volume on the assistance lifts this week. JC is calling for three sets in the 8-10 rep range and i was doing 4 sets in a higher rep range. I will be doing this same workout Sunday and will drop the assistance stuff to 3 sets, but i will up the weights. Off to the highschool homecoming football game. Friday night lights


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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #59 on: September 23, 2016, 08:27:03 PM »
Strong benching Andrew, you must be adapting to the volume! Awesome work dood!
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