Author Topic: Andrew's Big 3 Journal  (Read 15335 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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Offline 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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Offline 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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Offline 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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Offline 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.

Offline 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.
cash me on the platform, how bow dah?

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https://forum.bodybuilding.com/showthread.php?t=129376541&p=584228943&viewfull=1#post584228943

Offline 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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Online 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!
Eric

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