Author Topic: Andrew's Big 3 Journal  (Read 17426 times)

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #780 on: July 19, 2017, 08:15:16 PM »
Nice benching Andrew! Know those bench tanking feels man, the bar was damn heavy for me today as well.  All part of the otter games though. Winter will be our time!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #781 on: July 19, 2017, 10:34:21 PM »
Nice benching Andrew! Know those bench tanking feels man, the bar was damn heavy for me today as well.  All part of the otter games though. Winter will be our time!

looking forward to it!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #782 on: July 19, 2017, 10:40:46 PM »
5/3/1 Cycle 1, Wk 1, Squats

Squats
lowbar, beltless
barx10
135x10
work sets
200x5
230x5
260x5+ Did 8, put on belt for this set

extra squats
295x3
315x2
315x2
315x2
315x2
225x5 paused, beltless

2" block pulls
135x5
225x5
335x4 doh
work sets (T&G, mixed grip, beltless)
375x6
375x6
375x6
375x6

Good day, moved a good amount of iron today. 3's week will start in a few days, intensity will increase a bit
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #783 on: July 19, 2017, 11:23:28 PM »
Monster volume and intensity Andy, awesome session!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #784 on: August 16, 2017, 02:56:06 PM »
8-14-17

 Treadmill: 1.0 mile run

 Squat:
 barx10
 135x5
 185x5
 200x3
 225x5
 265x5   :flame: :flame: Hip pain on this set. Pain back to where it was 4 months ago
 225x1
 135x10
 135x10
 135x10

 Deadlift:
 135x5
 225x5
 315x5
 375x5
 405x3
 405x3
 405x3

 8-15-17

 Treadmill: 1.0 mile run

 Bench:
 barx10
 135x5
 165x5
 185x3
 195x5
 195x5
 195x5
 205x3
 215x2
 225x1
 135x17

 Barbell Row
 135x8
 135x8
 135x8
 200x3

 Cybex Chest Press:
 90x8
 130x8
 150x5
 130x8

 Lat Pull Down, Wide Grip
 90x10
 90x10
 110x6


 Bench feeling ok, hip is no good on squats again. time to regroup. Sucks because the weights are feeling good, 265 was moving easy, its just a nerve impingement that is slowing me down.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #785 on: August 16, 2017, 04:28:30 PM »
Faak sorry about the hip pain dood. Maybe narrow it up for a while like before while you rehab it. Nice work on the deads, monster bench volume and rows dood.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #786 on: August 16, 2017, 04:42:42 PM »
Faak sorry about the hip pain dood. Maybe narrow it up for a while like before while you rehab it. Nice work on the deads, monster bench volume and rows dood.

I may just deadlift a lot for a month or two and keep the weights very light for squats. John gave me some mobility stuff to try so ill be working that in on the regular
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Online BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #787 on: August 16, 2017, 05:03:47 PM »
Sucks about the hip pain.  Maybe a different squat would be better?  If you low bar, maybe try highbar or front squats to keep the quad work.

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #788 on: August 16, 2017, 08:17:14 PM »
Sucks about the hip pain.  Maybe a different squat would be better?  If you low bar, maybe try highbar or front squats to keep the quad work.

Thanks for the suggestions. Good ideas
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Online Bando

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Re: Andrew's Big 3 Journal
« Reply #789 on: August 16, 2017, 08:40:28 PM »
8-14-17

 Treadmill: 1.0 mile run

 Squat:
 barx10
 135x5
 185x5
 200x3
 225x5
 265x5   :flame: :flame: Hip pain on this set. Pain back to where it was 4 months ago
 

If you run before you squat I can assure you that you are going to get this same result. I would put at least 6 hours between these and start with your compounds.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #790 on: August 16, 2017, 10:48:00 PM »
8-14-17

 Treadmill: 1.0 mile run

 Squat:
 barx10
 135x5
 185x5
 200x3
 225x5
 265x5   :flame: :flame: Hip pain on this set. Pain back to where it was 4 months ago
 

If you run before you squat I can assure you that you are going to get this same result. I would put at least 6 hours between these and start with your compounds.

I could see that with a long run or HIIT but I'm really not pushing anything right now. A 1 mile run on treadmill takes like 10 min and barely feels like a warm up. My problem is a hip impingement in my femur, it's called FAI. Running doesn't trigger it but deep squats do. I'm going to do some mobility drills to open up the clearance between my femur and hip socket.

Shawn sent me a good video about this and anoth thing I'll be doing is trying to keep a more neutral lower spine. Anterior pelvic tilt can be another factor that brings on the pinching.

Everything I'm reading so far indicates that FAI is significantly influenced by anatomy. Some people have more clearance in their hip socket than others. I apparently don't have much so my mobility drills and form will have to be on point.
« Last Edit: August 16, 2017, 10:54:15 PM by Andrew »
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #791 on: August 17, 2017, 07:42:05 AM »
Rough going on squats Andrew. Hope the mobility drills help out.
Still have a kick ass deadlift though!
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Bench 305 pr
OHP 165 pr
Squat 315 pr
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #792 on: September 14, 2017, 03:14:59 PM »
Last few weeks/months my training has been spotty and motivation low. Trying to get back in the groove lately. I have made strides with my hip injury and have been squatting pain free lately. I just started a new program and will log it. It is the RTS methodology (Mike Tuchscherer) which uses RPE for programming, the big change is this means there are no prescribed numbers, however the lifts, frequency and reps for top sets are prescribed, its just all the numbers will be all based on RPE, and not a %of 1RM. I dont know if this will work or if i will even like it, but its new and it has me interested and focused again. I like trying new stuff so i am looking forward to running this. The programming and coaching is offered by RTS (reactive training systems) and it is pretty expensive for custom coaching. However, Mike has a few generalized programs set up that he has shared and i am running a generalized intermediate program. The specificity of his programs are awesome for powerlifting, and the selection of assitance lifts are great too. All tough compound stuff, zero fluff in there.

Here we go......


W1D1 RTS 9/12/17

Belted Squats
(work up to 4 reps @ 9RPE, no drop sets)
135x5
185x3
225x3
245x4 @7
265x4 @8
275x4 @9

Competition Bench
(work up to 4 reps @ 9 RPE, no drop sets)
barx10
95x5
135x5
165x4 @7
175x4 @8
185x4 @8.5

3ct Pause Bench
(work up to 5 reps @ 9RPE, no drop sets)
135x5 @7
155x5 @8
160x5 @8.5


First week has no drop sets, volume picks up more in future weeks and has drop sets with self-regulation based on fatigue. Program is 9wks total


« Last Edit: September 14, 2017, 03:27:19 PM by Andrew »
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #793 on: September 14, 2017, 03:26:36 PM »
W1D2 RTS 9/13/17

Belted Deadlift
(work up to 4 reps at 9RPE, no drop sets)
135x5
225x3
315x2
365x4 @7
385x4 @8
405x4 @9

Floor Press
(work up to 4 reps at 9RPE, no drop sets)
barx10
95x4
135x4
155x4
165x4 @6
175x4 @8
185x4 @9

Beltless Front Squat
(work up to 6 reps at 9RPE, no drop sets)
barx6
95x6
135x6 @6
155x6 @7
185x6 @9

Notes: Good session, trying to dial in my numbers and get a feel for RPE. Looking back at my videos, I think I am underestimating RPE a bit. Even the 4 rep set at 405lb on deads, the 4th rep felt hard but it moved pretty good. I probably could have gone with about 425lb. Some of the assistance lifts are new so it will take some time. First time ever floor pressing and hadnt front squatted in awhile.

A note on volume, the recommendation is to work up to your top set with similar rep range warm up sets. When you get to about a 7RPE, you do one more set at about 8RPE and then your 9RPE set ends up being your 3rd work set. This helps you find where your 9RPE is and also makes the top set your 3rd set which is supposidly ideal



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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #794 on: September 14, 2017, 10:20:50 PM »
Woohoo shinny new program! Off with a bang Andy! I looked over the program and really like it, looking forward to watching you kill it!
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