Author Topic: Andrew's Big 3 Journal  (Read 53821 times)

Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #1170 on: April 03, 2018, 07:49:31 AM »
Whew! Those circuits have to have you huffin and puffin!
GnF has been having the same issues with his elbow/forearm and pulling on DL. He added straps and said it seemed to help.
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Squat 315 pr
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1171 on: April 05, 2018, 12:55:53 PM »
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

I just saw this...hell yeah...if I get one I'll definitely head up your way.  Now I just have to convince the wife. :D

Btw, I wanted to mention to you that I saw on IG that Mark Bell is having a free seminar at his gym on Sunday 4/22.  I'm not sure of the exact time yet but I'm planning on going.  If you're in the area that day you might want to check it out.
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1172 on: April 05, 2018, 06:38:04 PM »
Another nice session Andrew. Dirt biking is a nice break too. Getting set for another round of lifting heavy shit.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1173 on: April 06, 2018, 02:39:09 AM »
Whew! Those circuits have to have you huffin and puffin!
GnF has been having the same issues with his elbow/forearm and pulling on DL. He added straps and said it seemed to help.

Yeah heart rate does go up for sure. This elbow stuff sucks. Straps help me get through sets too, but the damn thing isnt getting better yet

Dirt biking sounds sweet! Nice session today, looks like a huge quad pumper and lung screamer!
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

I just saw this...hell yeah...if I get one I'll definitely head up your way.  Now I just have to convince the wife. :D

Btw, I wanted to mention to you that I saw on IG that Mark Bell is having a free seminar at his gym on Sunday 4/22.  I'm not sure of the exact time yet but I'm planning on going.  If you're in the area that day you might want to check it out.
Another nice session Andrew. Dirt biking is a nice break too. Getting set for another round of lifting heavy shit.

thanks guys, i'm going to probably get back out there Saturday on the bike as long as this spring storm isnt too bad. Only one more day of deload and then my meet block starts
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1174 on: April 06, 2018, 02:39:43 AM »
Wk 18, D2
4-3-18
Bench Press with Feet Up
175 x 8 / 10 @ 6
175 x 10 / 10 @ 7
some left shoulder soreness. more of a dull ache

530 Tempo Bench Press with Feet Up
155 x 5 @ 8
155 x 5 @ 7.5
stayed tighter on second set and felt better.

20 min circuit
Snatch Grip Romanian Deadlift
225 x 7 @ 4
315 x 7 @ 6
315 x 7 @ 6
315 x 7 @ 7

Bench Press with Feet Up
175 x 7 @ 6
175 x 7 @ 6
175 x 7 @ 6

Pull Down
100 x 7 @ 4
120 x 7 @ 5
140 x 7 @ 7
160 x 7 @ 9

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

Wk 18, D3
4-5-48

Deadlift (sumo)
315 x 10 / 10 @ 7
335 x 10 / 10 @ 7
picked up tempo on second set and it helped reduce RPE

530 Tempo Deadlift (sumo)
225 x 5 @ 8
225 x 5 @ 7
found better start position on second set and it helped reduce the effort required to pause

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

Parallel Handle Row
45 x 7
70 x 7
95 x 7 @ 5
95 x 7 @ 5

Standing Military
45 x 10 @ 2
75 x 10 @ 4
95 x 8 @ 4
115 x 5 @ 7.5

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Re: Andrew's Big 3 Journal
« Reply #1175 on: April 06, 2018, 12:50:45 PM »
Good looking workout Andrew. :)  I'm looking forward to watching your meet block...curious to see what they have in store for you.

On a side note, has your SSB come in yet?
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1176 on: April 06, 2018, 03:05:01 PM »
Good looking workout Andrew. :)  I'm looking forward to watching your meet block...curious to see what they have in store for you.

On a side note, has your SSB come in yet?

Thanks Greg, no SSB yet. Hoping to get it soon but I really have no idea. Havenít even got an email or anything from them yet
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1177 on: April 06, 2018, 07:37:25 PM »
Looks like a good session Andrew. As usual a ton of volume. Guess that means it's back to the heavy stuff. This is the final block before the meet right?

Hope you're ssb shows up soon. I'm so impatient waiting for stuff to show up.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1178 on: April 06, 2018, 11:13:36 PM »
Some great work out in Andy, love the looks of those workouts. Hope things are mending up for your next block.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1179 on: April 06, 2018, 11:44:30 PM »
Looks like a good session Andrew. As usual a ton of volume. Guess that means it's back to the heavy stuff. This is the final block before the meet right?

Hope you're ssb shows up soon. I'm so impatient waiting for stuff to show up.

Thanks Rich. There is high volume on the pivot blocks but they move fast and have relatively low demand on the CNS. Hopefully it works and i didn't get de-trained. And yep, Monday is the start of my final meet prep block.

Some great work out in Andy, love the looks of those workouts. Hope things are mending up for your next block.

thanks Shawn. My fatigue is dropping and everything is feeling good except my elbow. Honestly its a wreck. Today I started some ibuprofen to see if it responds to anti-inflammatories. The elbow pain is fucking with my grip strength bad right now.

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1180 on: April 06, 2018, 11:46:34 PM »
wk 18, d4
4-6-18

Final day of 2 week pivot block. Development block for meet prep starts Monday.

20 min circuit
Snatch Grip Romanian Deadlift
225 x 10 / 8 My right elbow is pissed off.
275 x 7 / 8
275 x 7 / 8 @ 5

Bench Press with Feet Up
185 x 10 / 5 @ 7
195 x 8 / 5 @ 7
195 x 8 / 5 @ 7
bench felt strong tonight. E1RM 276lbs


Pull Up with red and green band
125 x 8 @ 7
125 x 8 @ 7.5
125 x 8 @ 9
---------------
Ab Wheel
15 @ 9
7 @ 6
7 @ 7
7 @ 8.5
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1181 on: April 07, 2018, 02:03:27 AM »
Another sweet session Andy, looking forward to the meet prep, itís gonna be good! Do your elbow sleeves help with the pain at all? Hope that gets better real soon, such a mindfuk training round injuries.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1182 on: April 07, 2018, 10:58:03 AM »
Another sweet session Andy, looking forward to the meet prep, itís gonna be good! Do your elbow sleeves help with the pain at all? Hope that gets better real soon, such a mindfuk training round injuries.

sleeves help a little with general comfort, but the main problem is gripping and sleeves dont help with that. I tried putting a wrist wrap around my forearm and that seemed to help more than the sleeve when doing deads. Its kind of fucked up because i never had grip problems before. My grip is usually rock solid but this injury is fucking with it.

last night i ordered some supplements, not sure if it will help but i'll try anything at this point. I remembered that I used to take Orange triad multis which have glucosamine and i stopped taking those a few months ago. I'm going to start those back up and also try this stuff i found called cissus. Figured its worth a shot

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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1183 on: April 09, 2018, 08:03:23 PM »
Hope things clear up for you quick Andy. I had some forearm issues before as well. I wrapped with a tensor real tight and it seemed to help things out. I bet voodoo floss would help with that as well.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1184 on: April 09, 2018, 08:04:03 PM »
Grab some collagen at the local drugstore too, it works on tendons specifically and it seemed to work wonders on my patellar tendinosis. Cheap buy for the potential reward.
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