Author Topic: Andrew's Big 3 Journal  (Read 33612 times)

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1155 on: March 23, 2018, 11:48:54 AM »
Solid highbar work Andy, love that new bar!!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1156 on: March 23, 2018, 01:31:42 PM »
NICE. A new weapon in the arsenal. Good session in the books Andrew. That's a lot of bench work. Nice to hear the elbows behaved.
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #1157 on: March 23, 2018, 07:50:57 PM »
Good news on the elbow and liking the looks of that new bar.  Hope you don't have to wait weeks and weeks like I did for mine
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Offline BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #1158 on: March 23, 2018, 08:27:10 PM »
Awesome work, and congrats on the new bar.  I'm sad Bryce didn't have any in his 16 week program.  If I ever run it again, I'll make some changes and one will be to put these in.  I like the variety they offer and the elbows like the break they get.

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1159 on: March 24, 2018, 02:25:50 PM »
Ordered a new bar for the home gym today. Its a safety squat bar. Made by blackwidow: https://www.blackwidowtg.com/product_p/bar-safety-squat.htm

Awesome pick up Andrew!  I have heard lots of good things about Black Widow products.  His stuff is highly regarded by guys on the BB.com equipment forum.  I think you'll like having a SSB.
Solid highbar work Andy, love that new bar!!
NICE. A new weapon in the arsenal. Good session in the books Andrew. That's a lot of bench work. Nice to hear the elbows behaved.
Good news on the elbow and liking the looks of that new bar.  Hope you don't have to wait weeks and weeks like I did for mine

Thanks guys, estimate is 2/3wks which may be in time for my next block. I want the SSB to help with the quad strength. On heavy squats i tend to get a chest fall pattern, probably due to weakness in the quads. I struggle with form on highbar and front squats so hopefully this does the trick

Awesome work, and congrats on the new bar.  I'm sad Bryce didn't have any in his 16 week program.  If I ever run it again, I'll make some changes and one will be to put these in.  I like the variety they offer and the elbows like the break they get.

Thanks. I donít have them in my programming either, I plan to sub them in place of highbar squats
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1160 on: March 28, 2018, 12:59:04 AM »
Started a 2 week pivot/deload this week. Glad because i feel pretty beat up right now

Wk 17, D1, 3-26-18
High Bar Squat
225 x 10 / 10 @ 7
235 x 10 / 10 @ 7.5

530 Tempo High Bar Squat
225 x 5 @ 7
225 x 5 @ 8
225 x 5 @ 8
squats felt ok, stamina low

20min circuit
Split Squat
65 x 8
65 x 8
75 x 8
75 x 8
85 x 8 @ 8
85 x 8 @ 8

Standing Military
65 x 8
75 x 8
85 x 8

Dumbbell Row
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
-------------------
Wk 17, D2
3-27-18

Bench Press with Feet Up
165 x 10 / 10 @ 7
175 x 10 / 10 @ 7.5
left shoulder and right elbow pain tonight

530 Tempo Bench Press with Feet Up
155 x 5 @ 8
155 x 5 @ 7.5

20 min circuit
Snatch Grip Romanian Deadlift
225 x 10 @ 5
315 x 7 @ 6
315 x 7 @ 6
For a new movement, these felt strong
https://www.instagram.com/p/Bg2nPYOHVrE/?hl=en

Bench Press with Feet Up
175 x 7 @ 7
175 x 7 @ 7
175 x 7 @ 8

Pull Up with red and green band
120 x 8 @ 8
120 x 7 @ 8
120 x 7 @ 8
« Last Edit: March 28, 2018, 01:00:50 AM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1161 on: March 28, 2018, 05:07:02 PM »
Beauty volume in the pivot block Andrew, must be a nice break though, lifting heavy beats you up...well and me up lol. I am already looking forward to some bro training after the meet, I am having fun but my body is going to need a good long break soon.
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #1162 on: March 29, 2018, 11:13:42 PM »
I always like the looks of circuits.   
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1163 on: March 30, 2018, 11:04:52 PM »
Beauty volume in the pivot block Andrew, must be a nice break though, lifting heavy beats you up...well and me up lol. I am already looking forward to some bro training after the meet, I am having fun but my body is going to need a good long break soon.

hoping this pivot leaves me refreshed. we are running almost the exact same pivot we did last time, and it worked well. I hear you on feeling beat up. I'm pretty thrashed these days

I always like the looks of circuits.   

I like them too, mainly because they are so efficient with time. However, I suck at them right now because my stamina is shit.

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

wk17,D3
3-29-18
Deadlift (sumo)
335 x 10 / 10 @ 7
355 x 10 / 10 @ 10
RPE 10 on last set was stamina issue

530 Tempo Deadlift (sumo)
225 x 5 @ 9
225 x 5 @ 8.5
first time doing these with a 3 ct pause, full speed up, 5 ct lower. Tough

20 min circuit
Split Squat
45 x 7 @ 5
45 x 7 @ 5
65 x 7 @ 7
65 x 7 @ 7
75 x 7 @ 8
75 x 7 @ 8

Row
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5
55 x 10 @ 5

Standing Military
45 x 10 @ 2
75 x 10 @ 4
95 x 8 @ 4
115 x 5 @ 6
135 x 5 @ 7

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

wk17,d4
3-30-18

20min circuit
Snatch Grip Romanian Deadlift
225 x 8 @ 3
275 x 8 @ 5
275 x 8 @ 5.5

Bench Press with Feet Up
180 x 7 @ 5
180 x 8 @ 6
180 x 8 @ 7

Pull Up with red and green band
120 x 7 @ 8
120 x 8 @ 9
120 x 7 @ 9
--------------------
Ab Wheel
10 @ 8
10 @ 9
10 @ 9.5
7 @ 9

GPP tomorrow, going dirtbike riding. Installed a new motor in the bike and it rips right now
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1164 on: April 02, 2018, 12:36:31 PM »
WOW lots of volume there Andrew. You must have been pooped after that. Love the new pic. Tough!!!
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1165 on: April 02, 2018, 03:14:42 PM »
Great looking sessions Andy! Enjoy the rip with the new power plant!!  :rocker:
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Re: Andrew's Big 3 Journal
« Reply #1166 on: April 02, 2018, 03:29:35 PM »
Damn, just when you think you've heard of every possible self torture out there you find somebody doing deadlifts of sets of 10 followed by 530 tempo deadlifts. :D  Seriously though, man those are some good looking sessions you've been doing.

It sounds like you had some fun with your bike.  I'm jealous of that.  This nice weather lately makes me wish I had one again.  A barely legal dual sport would do me nice right now.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1167 on: April 02, 2018, 08:49:31 PM »
WOW lots of volume there Andrew. You must have been pooped after that. Love the new pic. Tough!!!

Representing my viking roots haha...and yeah, the pivot/deload blocks with RTS still have a lot of volume, but the weights are lighter so i think it allows the CNS to rebound.

Great looking sessions Andy! Enjoy the rip with the new power plant!!  :rocker:

The ride was fucking killer. The guys i rode with were fast and we really pushed it. We put in about 40miles of single track and gnarly stuff. I was tired and sore from it, but my bad elbow and shoulder feel better. Somehow i think it is good for me to hit the moto

Damn, just when you think you've heard of every possible self torture out there you find somebody doing deadlifts of sets of 10 followed by 530 tempo deadlifts. :D  Seriously though, man those are some good looking sessions you've been doing.

It sounds like you had some fun with your bike.  I'm jealous of that.  This nice weather lately makes me wish I had one again.  A barely legal dual sport would do me nice right now.

i agree, sets of 10 are no fun! The dirbiking however is super fun. I need to get out there more. We have some epic stuff out here. If you get one you should come up here


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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1168 on: April 02, 2018, 08:49:55 PM »
Wk 18, D1
4-2-18

High Bar Squat
245 x 10 / 10 @ 7
265 x 10 / 10 @ 8 E1RM PR 390lbs

530 Tempo High Bar Squat
225 x 5 @ 7
245 x 5 @ 8
squats went good today. Kept better positioning with my lowerback and was able to drive with legs better

20 min circuit
Split Squat
75 x 8 @ 4
75 x 8 @ 4
95 x 8 @ 6
95 x 8 @ 6
135 x 8 @ 8
135 x 8 @ 8

Dumbbell Row
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
light weight, but these feel good for my bad elbow

Standing Military
95 x 8 @ 4
115 x 8 @ 6
135 x 5 @ 8

Notes: 2nd week of pivot block and i can feel my performance rebounding. Pounded out about 5hrs of dirtbiking on Saturday and i think that also refreshed me. Performance definitely up this Monday compared to last Monday.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1169 on: April 02, 2018, 09:17:38 PM »
Dirt biking sounds sweet! Nice session today, looks like a huge quad pumper and lung screamer!
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