Author Topic: Andrew's Big 3 Journal  (Read 19938 times)

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #30 on: September 12, 2016, 05:47:04 PM »
Awesome! Off and running, and grunting and sweating! Hardwork Andrew, weeks 3 and 4 come with MOAR time off so that's a win!!
Great start bud!

Thanks Shawn, not gonna lie, this workout was in my head a little bit for the last few days taunting me. Glad i kicked it's ass
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Offline ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #31 on: September 12, 2016, 07:10:05 PM »
Most of the sessions get in my head, but it's designed very well. Each session is hard as hell, but you will get through if you work. Each session under the belt is a confidence builder for the next and so on.
Like today, I knew my last session last week I was able to get 6 reps of 335 the last squat day. So, today 335/340/345 triples seems totally not so bad...
« Last Edit: September 12, 2016, 10:35:31 PM by ShawnJ »
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Online John

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Re: Andrew's Big 3 Journal
« Reply #32 on: September 12, 2016, 08:28:01 PM »
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )
1 set, 1 rep, 1 pound at a time

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Re: Andrew's Big 3 Journal
« Reply #33 on: September 12, 2016, 08:30:24 PM »
Quote from: John link=to pic=3145.msg123437#msg123437 date=1473726481
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )

I've negged for less  :P
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #34 on: September 16, 2016, 12:17:04 AM »
Been traveling for a few days at work. Here are my last 2 workouts:

9-13-16

JC week 1, upper 1

Bench press

Warm up
Barx10
95x10
135x5

Work sets
120x10
160x10
180x8
185x6 vid

DB Row
50x12
65x10
75x8
85x6

Military Press
55x12
65x12
75x10
85x8

Wide grip lat pull down
85x12
100x12
100x10
100x8

Tricep rope pull down
30x12x3sets




9-15-16

37 days out from meet

FUUUUK EBOLA STRUCK  :'(

JC week 1, upper 2

Bench press

Warm up
Barx10
95x10
135x5

Work sets
120x10
160x10
180x8
185x6

BB Row
135x10
135x10
155x8
175x6

Military Press
75x12
85x12
85x10 (7 rest/pause 3)
75x8

One Arm DB Row
50x12
50x12
50x10
50x8

Preacher Curl
45x10
45x10
45x10

Notes: Woke up last night in middle of night with sore throat. Kid started school last week and low and behold everyone is sick already  Ebola head cold today, eyes burning, sore throat, etc...FUUUK this. Did the workout anyway as i only feel chitty from the neck up, body feels ok. Strength and stamina were down though and i was happy to get the prescribed reps. Worried about the heavy squats and deads tomorrow, i'll see how i feel after a nights sleep.

--------------------------------------
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )

I saw you over there....got to watch out for that misc. It turns me into one of those tinfoil hat crazy guys :D Lots of good political garbage to fight over these days :p
I've negged for less  :P


AH---droppin in to fuk with John...lolz

Most of the sessions get in my head, but it's designed very well. Each session is hard as hell, but you will get through if you work. Each session under the belt is a confidence builder for the next and so on.
Like today, I knew my last session last week I was able to get 6 reps of 335 the last squat day. So, today 335/340/345 triples seems totally not so bad...
Yeah, it is designed very well. Awesome to see you say that triples at 335/340/345 arent so bad :D You are killing it Shawn!
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #35 on: September 16, 2016, 04:05:35 AM »
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again. 
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Online piperdown

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Re: Andrew's Big 3 Journal
« Reply #36 on: September 16, 2016, 07:41:57 AM »
 I swear that damn throat/cold/virus is sweeping the country right now. I just got over mine but have a few days of antibiotics left to take (mine turned into a sinus infection, hence antibiotics). There's a boatload of people at work that are getting it now. Same symptoms and everything.

Anyhoo, hope it passes quickly for you Andrew and you can get back to pounding it in the gym.
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Online John

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Re: Andrew's Big 3 Journal
« Reply #37 on: September 16, 2016, 08:04:24 AM »
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.

Yup. Both my kids are now in some sort of school. ( 1st grade and pre-k ) and now I'm sick :( Love the first month of school where all the germs mingle.

Nice start to the cycle, Andrew. I wont make the journal an echo chamber but will try and keep you on track  ;D

I argue in the misc as an attempt to keep my wit kinda sharp- as sharp as I can with my limited capacity anyway 8). Plus its fun to poke people.
1 set, 1 rep, 1 pound at a time

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Offline ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #38 on: September 16, 2016, 08:55:18 AM »
Faaking back to school EBOLA!! Still got some symptoms going on myself.
Got it done, excellent work. I swear I have had TB, meningitis, AIDS etc etc literally spit in face at work....
Then the kids go back to school....
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #39 on: September 16, 2016, 09:56:38 PM »
9-16-16

36 Days out

Ebolaz running its course, slept like shit last night-kept waking up with a super dry mouth. Took a good nap today and decided to tough out my squats and deads. I need to stay on program leading up to my meet, really cant let any days slip if i want to get a full cycle of JC to peak for my meet.

JC Week 1, Lower 2

Squats

warm up
barx10
95x10
135x5
185x3
205x2

Work sets
220x8
220x8
220x8
220x8 Vid

Deadlift

Warm up
135x10
225x5
315x2

Work Sets
335x8
335x8 vid.

Notes: hard session, strength is down a little and stamina is down even worse with the head cold. Ears were ringing after deads, felt like i was gonna hit the deck....hell with this, no more excuses. Fuk this, i'm going in hard tomorrow on bench






------------------------------------------
I swear that damn throat/cold/virus is sweeping the country right now. I just got over mine but have a few days of antibiotics left to take (mine turned into a sinus infection, hence antibiotics). There's a boatload of people at work that are getting it now. Same symptoms and everything.

Anyhoo, hope it passes quickly for you Andrew and you can get back to pounding it in the gym.

Damn that sucks, glad you got yours kicked. I feel i will get better soon with mine

  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.


Yup. Both my kids are now in some sort of school. ( 1st grade and pre-k ) and now I'm sick :( Love the first month of school where all the germs mingle.

Nice start to the cycle, Andrew. I wont make the journal an echo chamber but will try and keep you on track  ;D

I argue in the misc as an attempt to keep my wit kinda sharp- as sharp as I can with my limited capacity anyway 8). Plus its fun to poke people.


Thanks John, please do keep my on track. that includes a swift kick in the ass if you see me becoming a pansy...

there are some sharp guys in the misc. Finely tuned skills at internet politicking and bickering  ;D

Faaking back to school EBOLA!! Still got some symptoms going on myself.
Got it done, excellent work. I swear I have had TB, meningitis, AIDS etc etc literally spit in face at work....
Then the kids go back to school....

Ha---your post^^caused a true lol...your work sounds brutal  :o
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.
Thanks Dave, hope this one is short lived. You are right, the last thing in the world i need is to get sick again.
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Offline ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #40 on: September 16, 2016, 10:50:31 PM »
Tough workout to slam while sick, you kicked ass, new me would have pansied out!!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #41 on: September 17, 2016, 10:41:28 PM »
9-17-16
weight: 197.4

35 days out

JC Week 1, Upper 3

Bench Press

warm up
barx10
95x10
135x5
155x3
175x2

Work Set
190 x 9 (MR Set), went for 10 and failed. Vid

Joker Sets
205x3
205x3
205x3

BB Row
135x10
135x10
155x8
185x6

CGBP
115x12
115x12
135x10
150x8 Vid.

Preacher Curl
50x10
50x10
50x10

Notes: Good first week of JC, i like the program so far. First time really doing CGBP, experimenting a bit with form and i liked them. My grip is about 14" between hands, not sure if this is about right? Chest feels thrashed from 3 bench sessions this week. EMOM squats next week. giddy-up  :bigthumb:







--------------------------------
Tough workout to slam while sick, you kicked ass, new me would have pansied out!!


thanks Shawn, looking back on it i'm glad i got it done and can move forward. Dont have to feel 100% all the time, right?

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Offline ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #42 on: September 17, 2016, 11:44:23 PM »
Great job today Andrew, the weeks fly by in this program and it's crazy you are on week 2 already. Don't worry, that week goes by even quicker lol. You did well with the 9 reps, think I pretty much hit around 9 this day all 3 times I ran this, so you are not alone. Dave and John seem to be a different story haha
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #43 on: September 17, 2016, 11:48:35 PM »
yeah they are just sandbagging, we are doing it right...lol

actually i looked at John's log and he also hit 9 last cycle. crazy how the rep numbers work out almost identical for everyone if you go in with a 1RM
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #44 on: September 18, 2016, 11:49:17 AM »
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.
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