Andrew's Big 3 Journal

[Andrew]

Nice work Andrew. 5 count down on bench is a long time. What seems to take forever is really a fraction of the time.

thanks Rich. The 530 tempo bench is hard, and it takes so long with each rep i was running out of breath. I can only do about 60% of my 1RM with it

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C1W9D3
2-1-18

Sumo Deadlift, beltless
225x5
315x3
405x1
315x10 @6
335x10 @7

https://www.instagram.com/p/Berhawhn8NV/?taken-by=ahpowerlifts

went surprisingly good. Have only tried sumo a few times and it felt comfortable, easier to set my back than conventional. My goal was to just warm up to the 315 work sets, but on the fly i decided to throw in a single at 405 to see how it moved. Moved pertty good.

530 Tempo Sumo DL
315x5 @8
315x5 @9

20 min circuit, max sets/reps

Barbell Split Squat
45x7
75x7
95x7
115x7

Parallel handle Landmine Row
(pwo)
45x8
80x8
80x8
105x8

OHP
45x10
75x8
95x8
115x8 @9

[ptreyesgreg]

Good looking workout last night Andrew.  Nice job on the sumos.  I was interested in your exchange with John on IG.  I did sumos for a bit when I was rehabbing my QL muscle and mine looked a lot like yours.  I'm unable to get into a real wide sumo position with fully upright posture either.  They did feel better on my back though and interestingly seemed to help me finally improve my form on conventionals.

Nice strength on the OHP man.  8 reps at 115 is strong stuff.

[Andrew]

Good looking workout last night Andrew.  Nice job on the sumos.  I was interested in your exchange with John on IG.  I did sumos for a bit when I was rehabbing my QL muscle and mine looked a lot like yours.  I'm unable to get into a real wide sumo position with fully upright posture either.  They did feel better on my back though and interestingly seemed to help me finally improve my form on conventionals.

Nice strength on the OHP man.  8 reps at 115 is strong stuff.

good discussion, for sure.  I believe the anatomy is the primary factor in the mobility of a lifter and the position we can get into for various lifts. Of course with practice we can dial in our form, but as far as being able to be super upright vs more angled,  the physical anatomy of the lifter will be the biggest factor. This is why people's ideal squat form and conventional deadlift form are unique to the lifter, so i dont see any reason why it would be any different for sumo pulls.

[Andrew]

C1W9D4
2-2-18

20 min ciruit, max reps/sets

2" deficit SLDLs
135x12
185x10
215x10
215x10

Feet Up Bench
135x7
155x7
170x7
170x7

Pull Up w/band assist (green)
x5
x5
x6
x7

after the circuit:
Ab wheel
x10
x5
x5
x5

[ShawnJ]

Killer circuit buddy, that's tons of reps and volume to get done in 20min!  Must have had the heart ready to blow!

[Andrew]

Killer circuit buddy, that's tons of reps and volume to get done in 20min!  Must have had the heart ready to blow!

thanks, it was weird doing such a short workout.

[ptreyesgreg]

Awesome circuit Andrew!   Looks like something Trent from BB.com would've done.

[reduni]

Nice work Andrew. Tons of work done in no time. That will bring the conditioning up.

[Andrew]

Nice work Andrew. Tons of work done in no time. That will bring the conditioning up.

the timed work is new to me. I usually am rather slow and methodical with my sets, this is a good change of pace. I hope it does bring up the conditioning

Awesome circuit Andrew!   Looks like something Trent from BB.com would've done.

Yeah I was thinking this was like some type of crossfit thing. Man that high pace stuff is tough----------------

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C1W10D1
1-29-18
Last week of pivot block

Highbar squat, beltless
245x10 @7
255x10 @8

530 Tempo Highbar squat
235x5 @8
245x5 @8.5

https://www.instagram.com/p/Be1qJ3qnlOg/?taken-by=ahpowerlifts

Squats felt good tonight. The tempos were closer to an actual 530. They may not look like much but they drained the life out me


20 min Circuit, as many reps/sets as possible

Barbell Split Squat (each leg)
95x7
105x7
115x7

Parallel handle t-bar row
(pwo)
110x8
120x8
120x8

OHP
barx10
75x10
95x10
115x8

Good workout, this is a hard one with 10 rep squats, tempo squats and then a timed circuit. My fatigue is dropping in TRAC, its finally in the green range and i can feel a difference. Bar felt light on my back tonight. Looking forward to my next development block

[Dave]

I'll have to watch the rest of the vid when I have 30 minutes to kill


Those looked strong man.  That slow down and the long pause looks  just killer!

[ShawnJ]

Sweet work Andy, those 10'a and tempos must have been tough. They looked excellent, hard work buddy!

[reduni]

Looked like a tough workout Andrew. Those tempo squats look tough but you looked pretty relaxed doing them. Form looked super tight. Beautiful control.

[ptreyesgreg]

One hell of a workout there Andrew.   That look on your face during those squats tells me all I need to know about their effectiveness...they look brutal.  Great job getting them done.

[Andrew]

I'll have to watch the rest of the vid when I have 30 minutes to kill


Those looked strong man.  That slow down and the long pause looks  just killer!

Sweet work Andy, those 10'a and tempos must have been tough. They looked excellent, hard work buddy!

Looked like a tough workout Andrew. Those tempo squats look tough but you looked pretty relaxed doing them. Form looked super tight. Beautiful control.

One hell of a workout there Andrew.   That look on your face during those squats tells me all I need to know about their effectiveness...they look brutal.  Great job getting them done.

thanks guys, tempo stuff really seems to work in terms of developing good form. Not sure if there will be much carryover to strength on the comp movements, but it really forces me to focus on technique. Great option for a deload type of cycle

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C1W10D2
2-6-18

Feet Up Bench
160x11 @7
175x10 @7

530 Tempo Feet Up Bench
155x5 @8
155x5 @8
155x5 @8.5

damn these are hard. I can feel the bar trying to move erratically on the way down. Kept the weight light and just tried to figure these out. Got a few ok reps, but lots more practice needed with these.

https://www.instagram.com/p/Be4VExVHAgM/

20 min Circuit, as many reps/sets as possible

2" Deficit SLDL
135x10
185x10
225x10
225x10
225x10

Feet Up Bench
175x7
175x8
175x5 paused
175x6 paused

Band Assist Pull Up (monster green band)
x7
x7
x7

[ShawnJ]

Another tough looking session. Is your programming heading towards a peaking cycle for April coming up?