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Journals => Journals => Topic started by: Andrew on September 06, 2016, 10:37:40 PM

Title: Andrew's Big 3 Journal
Post by: Andrew on September 06, 2016, 10:37:40 PM
Hi everyone, I'm currently training for my first meet which is an APA meet on October 22nd in Portola, CA.  New to powerlifting, been running 5/3/1 for about 10 months with minimal weight training experience before that. I'm testing 1RM strength this week and then plugging the 1RM's i get into Jonnie Canditos 6wk program. I've timed my start of JC so that i will get one full cycle of JC, then take a rest week and then hit the meet.

Current stats: 40yrs old, 195lbs.
295lb squat,
240lb bench,
440lb deadlift

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

9-6-16

46 Days out

Test Day Bench Press

warm up
barx10
95x10
135x5
165x3
185x3
205x1

Single/Dingle time
220x1
230x1 PR (went up pretty fast)
235x1 PR (felt much heavier than 230 but got it)
240x1 PR Video.
245x1 Fail. Video

Back off sets
185x5
185x5
185x7

Superset with one arm DB rows
50x12
50x12
50x12

So....Looks like 240 is my number for JC. Very happy with todays benching, previous PR was 225. Need to work on leg drive, dont think i used much leg drive. 245 was almost there, i think i lost it forward and couldnt recover.

https://www.youtube.com/watch?v=raaddz8bcIM (https://www.youtube.com/watch?v=raaddz8bcIM)


https://www.youtube.com/watch?v=dXRaFhGqSXI (https://www.youtube.com/watch?v=dXRaFhGqSXI)
Title: Re: Andrew's Big 3 Journal
Post by: John on September 06, 2016, 10:42:53 PM
There he is! Man JC is going to be fun to watch you do. You've made crazy good progress already this year!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 06, 2016, 10:47:27 PM
There he is! Man JC is going to be fun to watch you do. You've made crazy good progress already this year!

Thanks John, looking forward to this. Next 6 weeks are gonna be challenging and gonna push myself to new levels
Title: Re: Andrew's Big 3 Journal
Post by: Bando on September 06, 2016, 10:53:32 PM
Welcome to the journals!

I can tell you're going to blow through that 240 in no time by the way you unracked it. I would say it's not that heavy for you, you just lack the stabilizer/control strength to shift the load where you're the strongest. CGBP, some basic tricep work and forearm curls will fix all of that IMO.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 06, 2016, 10:58:29 PM
You know I'm in bud!!!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 06, 2016, 11:09:43 PM
There he is, IN!!
Giddyup!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 06, 2016, 11:28:47 PM
Welcome to the journals!

I can tell you're going to blow through that 240 in no time by the way you unracked it. I would say it's not that heavy for you, you just lack the stabilizer/control strength to shift the load where you're the strongest. CGBP, some basic tricep work and forearm curls will fix all of that IMO.

Thanks for the welcome and for viewing my vids. Your right, the weight doesn't feel that heavy when I unrack it and lower it, I just get caught in no mans land sometimes on the way up. Appreciate the feedback and tips on tricep work because I'm trying to select my assistance lifts for this cycle of JC and will add some of this in!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 06, 2016, 11:57:29 PM
There he is, IN!!
Giddyup!
You know I'm in bud!!!

JC crew in da house   ;D
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on September 07, 2016, 07:31:32 AM
Welcome to the IS journals Andrew  :)
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on September 07, 2016, 08:25:53 AM
Welcome to IS!! and the journals, glad to have you.  Great bench session, looking forward to some vids from your meet.

on a side note, I just ordered SBD elbow sleeves, I can't wait to get them.  How do you like yours?
Title: Re: Andrew's Big 3 Journal
Post by: tooth on September 07, 2016, 08:47:44 AM
Looks like you are going to have a solid first meet.  Good base, and a good plan. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 07, 2016, 09:29:00 PM
9-7-16

45 days out

Test Day Squats

warm up
barx10
95x10
135x5
165x5
210x3 (put on belt here)
245x2

Heavy Singles
275x1
290x1
300x1 PR
310x1 PR Vid.
315x1 PR Vid.

Back Off Sets
245x5
245x5
245x5

Notes: Pumped to get the 3pps squat, this was a goal of mine for this year. I know depth was there because i actually hit the safeties on that rep, glad it didnt fuk me up too bad. I guess with the higher weight it dropped me into the hole a little bit more. So as a result of this workout, i will be using 315 as my input for squats on JC. Chit is gonna get real.....real faaast

https://www.youtube.com/watch?v=39NNQSSTp84 (https://www.youtube.com/watch?v=39NNQSSTp84)

http://www.youtube.com/watch?v=39NNQSSTp84 (http://www.youtube.com/watch?v=39NNQSSTp84)


https://www.youtube.com/watch?v=52ytmzS0sDM (https://www.youtube.com/watch?v=52ytmzS0sDM)

http://www.youtube.com/watch?v=52ytmzS0sDM (http://www.youtube.com/watch?v=52ytmzS0sDM)


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


Welcome to IS!! and the journals, glad to have you.  Great bench session, looking forward to some vids from your meet.

on a side note, I just ordered SBD elbow sleeves, I can't wait to get them.  How do you like yours?


Thanks for stopping into the journal and for the welcome--The SBD elbow sleeves are great. They have 2 thicknesses of neoprene. The inside of your elbow is thinner material so it doesn't bunch up as bad, and the outside of your elbow is thicker for more support. So far i like all the SBD stuff, the knee sleeves are awesome too.

Looks like you are going to have a solid first meet.  Good base, and a good plan. 


Thanks Tooth, my goal is to total 1000lb. We'll see what happens  ::)

Welcome to the IS journals Andrew  :)


Thanks Eric, like it better over here already  ;D
Title: Re: Andrew's Big 3 Journal
Post by: John on September 07, 2016, 09:32:55 PM
Nice squats Andrew! Man 3pps looked like you've done it before. Remove the s on https to embed the vid here btw.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 07, 2016, 09:35:54 PM
Nice squats Andrew! Man 3pps looked like you've done it before. Remove the s on https to embed the vid here btw.

This is a good day, hitting 3pps feelz good my friend. Thanks for all your help along the way...I fixed the links, should be embedded now
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 07, 2016, 09:38:15 PM
Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 07, 2016, 09:40:24 PM
Hell ya Andrew!!!! That was awesome man.  That was a really good looking squat imo and very good depth.   You're going to really make me step it up a notch.  Love it :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 07, 2016, 09:41:54 PM
Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!

Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's  :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 07, 2016, 09:45:11 PM
Hell ya Andrew!!!! That was awesome man.  That was a really good looking squat imo and very good depth.   You're going to really make me step it up a notch.  Love it :D

Thanks Dave...Let Do This!!!
Title: Re: Andrew's Big 3 Journal
Post by: John on September 07, 2016, 10:27:11 PM
Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!

Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's  :o

Hell ya!! This is how progress is made. Get comfortable being uncomfortable.
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on September 08, 2016, 08:06:17 AM
2 PR'S in one session...Great Job Andrew!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 09, 2016, 09:38:38 PM
9-9-16

43 days out

Final test day, testing Deadlifts. Hamstrings and legs are still smoked from the squats on Wednesday, probably would have been better to take 2 rest days instead of 1 before testing deads but i went for it anyway. Got a busy weekend on tap and need a few rest days before starting JC on Monday.

Deadlifts
warm up
135x5
185x5 Left hammy cramped up
235x3
295x2
325x2 (belted up here)
375x1 this rep felt good, hamstring better

Heavy Singles
405x1
425x1
455x1 PR Vid. Went up pretty good
475x1 PR Vid.
495x1 Cuz Fuk 485...Failed. Vid.

Notes: Pumped on the 475 Dead. It did feel a bit slower and harder to get up, but not really too much trouble. I put 485 on the bar and stared at it for a few minutes and then said fuk 485, i'm going for 5pps. May have got a little greedy because it felt really hard about 1/2 up and then i bailed on it. I didnt feel recovered today, so i'm thinking on a good day 5pps will happen.

So my final numbers for JC are:

315 squat
240 bench
475 deadlift

On a side note: I hit a total of 1030lbs on my big 3 this week, nice to cross that 1000lb threshold. Now i just need to accomplish that in a meet

http://www.youtube.com/watch?v=s75yrx5iQrs (http://www.youtube.com/watch?v=s75yrx5iQrs)


http://www.youtube.com/watch?v=fzkoUz1-NH4 (http://www.youtube.com/watch?v=fzkoUz1-NH4)


http://www.youtube.com/watch?v=SBncedbEZQc (http://www.youtube.com/watch?v=SBncedbEZQc)

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

2 PR'S in one session...Great Job Andrew!

Thanks brother! Lots of hard work ahead now with my cycle of JC starting Monday  ;D
Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!


Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's  :o


Hell ya!! This is how progress is made. Get comfortable being uncomfortable.


I think i've paved a very uncomforatable road to travel down for JC, i'm gonna give it my all!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 09, 2016, 09:43:46 PM
That was amazing Andrew!!! You've just kicked yourself into an entirely new level before your meet.  I can't wait to see where this cycle of JC takes you! :rocker:
Title: Re: Andrew's Big 3 Journal
Post by: John on September 09, 2016, 09:53:56 PM
WOW!! Talk about sandbagging all this time  :o

Grats on all the PRS this week!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 09, 2016, 10:02:32 PM
WOW!! Talk about sandbagging all this time  :o

Grats on all the PRS this week!

Thanks John, today is the first time i ever really went to failure on deads and found my true 1RM. Just never tried it before, always been half scared to hurt myself trying....  :rockon:

That was amazing Andrew!!! You've just kicked yourself into an entirely new level before your meet.  I can't wait to see where this cycle of JC takes you! :rocker:

Thanks Dave! Monday is game time  :satan:
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 09, 2016, 10:13:17 PM
WOW!! Talk about sandbagging all this time  :o

Grats on all the PRS this week!

I'm expecting a 3 plate bench next week ;D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 09, 2016, 10:29:37 PM
Well well well, look who had been slacking in the gym!
Dood! 475! Hellz ya Andrew, what a strong pull! Congrats on one hell of week, but today was a whole new level. 5pps easily in the next 5 weeks.
Well, the good thing is....there will be no sandbagging for you next week haha, this programming should just add to an already impressive strength base! Viking power!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 12, 2016, 05:30:16 PM
9-12-16
weight: 197.8

40 days out

JC Week 1, Squats and Deads

So here we go.....JC is up and running

Squats

warm up
barx10
95x10
135x5
185x3
205x2
235x1

work sets
250x6
250x6
250x6
250x6 Vid.

Deadlift

warm up
135x5
225x3
315x2
365x1

work sets
380x6
380x6 Vid.

Optional Lower: Deep Squat Jumps

BWx4
BWx4
BWx4
BWx4

Notes: That was hard. But i think it went ok. Hardest set of the day was my second set of squats, almost stalled on 6th rep. Must have lost a little focus on that set because I regrouped and set 3 and 4 went much better. Deadlifts were hard but doable. Stayed with mixed grip and got a killer forearm pump by the end of my second set.

http://www.youtube.com/watch?v=gExi-fOeqxc (http://www.youtube.com/watch?v=gExi-fOeqxc)


http://www.youtube.com/watch?v=2agAmrtwf98 (http://www.youtube.com/watch?v=2agAmrtwf98)

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

Well well well, look who had been slacking in the gym!
Dood! 475! Hellz ya Andrew, what a strong pull! Congrats on one hell of week, but today was a whole new level. 5pps easily in the next 5 weeks.
Well, the good thing is....there will be no sandbagging for you next week haha, this programming should just add to an already impressive strength base! Viking power!

thanks Shawn and your right--No sandbagging here. That workout was hard as fuk today  8)

WOW!! Talk about sandbagging all this time  :o

Grats on all the PRS this week!


I'm expecting a 3 plate bench next week ;D
:o LOL...im my dreams.. 245 is my next target for bench
Title: Re: Andrew's Big 3 Journal
Post by: tooth on September 12, 2016, 05:38:00 PM
You had that 495 pull.  All pumped up at a meet after a week of rest that 495 is going to go up just as fast as the 475 did.  Looks like the weight got out in front of you on the 495 when you lost it, but you where there. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 12, 2016, 05:42:01 PM
Awesome! Off and running, and grunting and sweating! Hardwork Andrew, weeks 3 and 4 come with MOAR time off so that's a win!!
Great start bud!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 12, 2016, 05:44:08 PM
You had that 495 pull.  All pumped up at a meet after a week of rest that 495 is going to go up just as fast as the 475 did.  Looks like the weight got out in front of you on the 495 when you lost it, but you where there.

Thanks Tooth, It was close, i wasnt feeling 100% and i kind of gave up on it. In the meet if all is going well I'm thinking its probably a good weight to put as my second or third pull to see if i can hit a PR
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 12, 2016, 05:47:04 PM
Awesome! Off and running, and grunting and sweating! Hardwork Andrew, weeks 3 and 4 come with MOAR time off so that's a win!!
Great start bud!

Thanks Shawn, not gonna lie, this workout was in my head a little bit for the last few days taunting me. Glad i kicked it's ass
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 12, 2016, 07:10:05 PM
Most of the sessions get in my head, but it's designed very well. Each session is hard as hell, but you will get through if you work. Each session under the belt is a confidence builder for the next and so on.
Like today, I knew my last session last week I was able to get 6 reps of 335 the last squat day. So, today 335/340/345 triples seems totally not so bad...
Title: Re: Andrew's Big 3 Journal
Post by: John on September 12, 2016, 08:28:01 PM
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )
Title: Re: Andrew's Big 3 Journal
Post by: Bando on September 12, 2016, 08:30:24 PM
Quote from: John link=to pic=3145.msg123437#msg123437 date=1473726481
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )

I've negged for less  :P
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2016, 12:17:04 AM
Been traveling for a few days at work. Here are my last 2 workouts:

9-13-16

JC week 1, upper 1

Bench press

Warm up
Barx10
95x10
135x5

Work sets
120x10
160x10
180x8
185x6 vid

DB Row
50x12
65x10
75x8
85x6

Military Press
55x12
65x12
75x10
85x8

Wide grip lat pull down
85x12
100x12
100x10
100x8

Tricep rope pull down
30x12x3sets

http://youtu.be/nn7JpSg3-tI (http://youtu.be/nn7JpSg3-tI)


9-15-16

37 days out from meet

FUUUUK EBOLA STRUCK  :'(

JC week 1, upper 2

Bench press

Warm up
Barx10
95x10
135x5

Work sets
120x10
160x10
180x8
185x6

BB Row
135x10
135x10
155x8
175x6

Military Press
75x12
85x12
85x10 (7 rest/pause 3)
75x8

One Arm DB Row
50x12
50x12
50x10
50x8

Preacher Curl
45x10
45x10
45x10

Notes: Woke up last night in middle of night with sore throat. Kid started school last week and low and behold everyone is sick already  Ebola head cold today, eyes burning, sore throat, etc...FUUUK this. Did the workout anyway as i only feel chitty from the neck up, body feels ok. Strength and stamina were down though and i was happy to get the prescribed reps. Worried about the heavy squats and deads tomorrow, i'll see how i feel after a nights sleep.

--------------------------------------
And here we go. Sorry I'm absent from everyones journals. Not been spending what little time I have wisely (playing in the misc :( )

I saw you over there....got to watch out for that misc. It turns me into one of those tinfoil hat crazy guys :D Lots of good political garbage to fight over these days :p
I've negged for less  :P


AH---droppin in to fuk with John...lolz

Most of the sessions get in my head, but it's designed very well. Each session is hard as hell, but you will get through if you work. Each session under the belt is a confidence builder for the next and so on.
Like today, I knew my last session last week I was able to get 6 reps of 335 the last squat day. So, today 335/340/345 triples seems totally not so bad...
Yeah, it is designed very well. Awesome to see you say that triples at 335/340/345 arent so bad :D You are killing it Shawn!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 16, 2016, 04:05:35 AM
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again. 
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on September 16, 2016, 07:41:57 AM
 I swear that damn throat/cold/virus is sweeping the country right now. I just got over mine but have a few days of antibiotics left to take (mine turned into a sinus infection, hence antibiotics). There's a boatload of people at work that are getting it now. Same symptoms and everything.

Anyhoo, hope it passes quickly for you Andrew and you can get back to pounding it in the gym.
Title: Re: Andrew's Big 3 Journal
Post by: John on September 16, 2016, 08:04:24 AM
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.

Yup. Both my kids are now in some sort of school. ( 1st grade and pre-k ) and now I'm sick :( Love the first month of school where all the germs mingle.

Nice start to the cycle, Andrew. I wont make the journal an echo chamber but will try and keep you on track  ;D

I argue in the misc as an attempt to keep my wit kinda sharp- as sharp as I can with my limited capacity anyway 8). Plus its fun to poke people.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 16, 2016, 08:55:18 AM
Faaking back to school EBOLA!! Still got some symptoms going on myself.
Got it done, excellent work. I swear I have had TB, meningitis, AIDS etc etc literally spit in face at work....
Then the kids go back to school....
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2016, 09:56:38 PM
9-16-16

36 Days out

Ebolaz running its course, slept like shit last night-kept waking up with a super dry mouth. Took a good nap today and decided to tough out my squats and deads. I need to stay on program leading up to my meet, really cant let any days slip if i want to get a full cycle of JC to peak for my meet.

JC Week 1, Lower 2

Squats

warm up
barx10
95x10
135x5
185x3
205x2

Work sets
220x8
220x8
220x8
220x8 Vid

Deadlift

Warm up
135x10
225x5
315x2

Work Sets
335x8
335x8 vid.

Notes: hard session, strength is down a little and stamina is down even worse with the head cold. Ears were ringing after deads, felt like i was gonna hit the deck....hell with this, no more excuses. Fuk this, i'm going in hard tomorrow on bench

http://www.youtube.com/watch?v=UmpxRQr9wWg (http://www.youtube.com/watch?v=UmpxRQr9wWg)


http://www.youtube.com/watch?v=-4wWt4Hlpr4 (http://www.youtube.com/watch?v=-4wWt4Hlpr4)

------------------------------------------
I swear that damn throat/cold/virus is sweeping the country right now. I just got over mine but have a few days of antibiotics left to take (mine turned into a sinus infection, hence antibiotics). There's a boatload of people at work that are getting it now. Same symptoms and everything.

Anyhoo, hope it passes quickly for you Andrew and you can get back to pounding it in the gym.

Damn that sucks, glad you got yours kicked. I feel i will get better soon with mine

  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.


Yup. Both my kids are now in some sort of school. ( 1st grade and pre-k ) and now I'm sick :( Love the first month of school where all the germs mingle.

Nice start to the cycle, Andrew. I wont make the journal an echo chamber but will try and keep you on track  ;D

I argue in the misc as an attempt to keep my wit kinda sharp- as sharp as I can with my limited capacity anyway 8). Plus its fun to poke people.


Thanks John, please do keep my on track. that includes a swift kick in the ass if you see me becoming a pansy...

there are some sharp guys in the misc. Finely tuned skills at internet politicking and bickering  ;D

Faaking back to school EBOLA!! Still got some symptoms going on myself.
Got it done, excellent work. I swear I have had TB, meningitis, AIDS etc etc literally spit in face at work....
Then the kids go back to school....

Ha---your post^^caused a true lol...your work sounds brutal  :o
  School's are like little germ farms.  I used to work in a grade school and that was the sickest I had ever been in my life over those few years. Hope you feel better man.  I'm sure the last thing you need or want is to get sick again.
Thanks Dave, hope this one is short lived. You are right, the last thing in the world i need is to get sick again.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 16, 2016, 10:50:31 PM
Tough workout to slam while sick, you kicked ass, new me would have pansied out!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 17, 2016, 10:41:28 PM
9-17-16
weight: 197.4

35 days out

JC Week 1, Upper 3

Bench Press

warm up
barx10
95x10
135x5
155x3
175x2

Work Set
190 x 9 (MR Set), went for 10 and failed. Vid

Joker Sets
205x3
205x3
205x3

BB Row
135x10
135x10
155x8
185x6

CGBP
115x12
115x12
135x10
150x8 Vid.

Preacher Curl
50x10
50x10
50x10

Notes: Good first week of JC, i like the program so far. First time really doing CGBP, experimenting a bit with form and i liked them. My grip is about 14" between hands, not sure if this is about right? Chest feels thrashed from 3 bench sessions this week. EMOM squats next week. giddy-up  :bigthumb:

http://www.youtube.com/watch?v=bCH83DqxUT8 (http://www.youtube.com/watch?v=bCH83DqxUT8)


http://youtu.be/1y6tfKix8zw (http://youtu.be/1y6tfKix8zw)


--------------------------------
Tough workout to slam while sick, you kicked ass, new me would have pansied out!!


thanks Shawn, looking back on it i'm glad i got it done and can move forward. Dont have to feel 100% all the time, right?

-------------------------------------
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 17, 2016, 11:44:23 PM
Great job today Andrew, the weeks fly by in this program and it's crazy you are on week 2 already. Don't worry, that week goes by even quicker lol. You did well with the 9 reps, think I pretty much hit around 9 this day all 3 times I ran this, so you are not alone. Dave and John seem to be a different story haha
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 17, 2016, 11:48:35 PM
yeah they are just sandbagging, we are doing it right...lol

actually i looked at John's log and he also hit 9 last cycle. crazy how the rep numbers work out almost identical for everyone if you go in with a 1RM
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 18, 2016, 11:49:17 AM
Yes John and I are the examples to follow for how things are done right :rockon:   :D


I always check the 1rm calculator too no matter how many reps I get and you're right it's pretty damn close if not spot on every time.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 19, 2016, 09:10:05 PM
9-16-16

33 days out

JC, Wk 2, Lower 1

Squat

warm up
barx10
95x10
135x5
185x3
225x2

work sets
250x10MR....Got 10. Vid.

EMOM squats
255x3
255x3
255x3
255x3
255x3 Vid.

Notes: That was real hard, hardest squat session of my life. Especially late into the EMOM's when i was really out of breath, i was having trouble stabilizing my core because of the rapid breathing and i can feel my lower back is fatigued. Video looks better than it felt. It felt like my form was breaking down pretty bad but the i think the vid looked ok? My lower back is gonna be sore tomorrow

Deadlift Variation: Sumo Deadlift

warm up
135x10
135x10

work sets (doh, belt-less)
225x8
225x8
275x8 vid

Notes: These are brand new for me. Just working light weights today because I'm trying to learn how to sumo deadlift. I watched a few youtube vids and am trying to replicate what i saw. Comments are appreciated here. I think i need to use my legs more?

http://www.youtube.com/watch?v=K7UiRUmV1W8 (http://www.youtube.com/watch?v=K7UiRUmV1W8)


http://www.youtube.com/watch?v=T9GGlL3ZaG8 (http://www.youtube.com/watch?v=T9GGlL3ZaG8)


http://www.youtube.com/watch?v=W0PHaJZ-MGM (http://www.youtube.com/watch?v=W0PHaJZ-MGM)

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

Yes John and I are the examples to follow for how things are done right :rockon:   :D


I always check the 1rm calculator too no matter how many reps I get and you're right it's pretty damn close if not spot on every time.


You and John do blaze a good path. But this JC thing is a bit insane. Next EMOM is gonna be torture like i've never seen before
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 19, 2016, 09:21:04 PM
Excellent work Andrew...yep all those feelz you just listed are exactly how I feel on this day...it's a hell of a hard session man. Awesome 10 rep PR and great job getting through. The squats did look good. I couldn't view the sumos though, maybe on my computer.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 19, 2016, 09:34:11 PM
Excellent work Andrew...yep all those feelz you just listed are exactly how I feel on this day...it's a hell of a hard session man. Awesome 10 rep PR and great job getting through. The squats did look good. I couldn't view the sumos though, maybe on my computer.

Thanks Shawn. Funny, i'm so smoked from that workout that i didnt ever even think about how that was a PR. Feelz good, my previous rep PR at 250 was 6 reps. Smoked it by 4 reps buddy!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 19, 2016, 09:47:50 PM
sumo vid worked for me.  Shawn must be too far North :P


Great looking session man. emom insanity.  It's not much fun lol


 I was kidding about my other comment.  Having John and I in a comparison sentence made me smile though :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 21, 2016, 11:03:43 AM
9-21-16

31 days out

Rest day today. Posting my workout from yesterday

JC, Wk 2, Upper 1

bench

warm up
barx15
95x10
135x5 all paused
155x3 paused last rep

work sets
175x10
185x8
195x(6-8) Got 5  Vid.  >:(

Moar Bench
195x3
205x1 paused
215x1 paused (grinder. 220 would not have gone up)

Pull Up
BWx5
BWx5
BWx5
BWx3
BWx3

Superset with CGBP
barx15
95x10
120x12
120x12
140x9 (wanted 10)
155x5
155x4

Preacher Curl
55x10
55x10
45x10

Pissed off that i missed the program reps on bench at 195. I'm not used to the volume in this program and the 175x10 and 185x8 sets sapped me a bit, but bottom line I ran out of gas and the strength wasnt there. I had a pump going into the 195 set and i just gassed out quick. I'll get another try on Friday when i do the same workout.

Still trying to find my groove for Bench. I feel like my leverages are off a bit when i look at the video. I think my bar path is too far forward and i need to push back a little more (towards the rack)

http://youtu.be/ZltAeO8eGVw (http://youtu.be/ZltAeO8eGVw)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 21, 2016, 11:12:02 AM
sumo vid worked for me.  Shawn must be too far North :P


Great looking session man. emom insanity.  It's not much fun lol


 I was kidding about my other comment.  Having John and I in a comparison sentence made me smile though :D

Thanks Dave-good job on your 2nd EMOM. Tomorrow is the day of reckoning for me  :woot:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 21, 2016, 12:26:14 PM
Nice work on the bench. Kudo's for going for the 6th rep. Almost had it. Next time it'll be there. Nice volume too.
Title: Re: Andrew's Big 3 Journal
Post by: tooth on September 21, 2016, 01:17:40 PM
I love the grind on the sixth bench rep. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2016, 11:18:53 PM
9-22-16

Had to leave town for work. Long day just got into a gym and hit my 2nd EMOM day

JC Week 2, Lower 2

Squats
Barx10
95x10
135x5
185x5
205x3
225x1

Work sets
255xMR...got 10...went for 11th rep hit safety bar and could not recover. Left it on the safeties. Vid.

EMOM squats
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Well that was an experience... Hard work, lower back smoked. Depth could have been better on my 10MR set

Deadlift variant: Sumo DL

135x8
225x8
295x8
295x8

Legs and back are finished. Good workout

http://youtu.be/xpEfvwJgs6g (http://youtu.be/xpEfvwJgs6g)

http://youtu.be/rJPOg0ZG0_4 (http://youtu.be/rJPOg0ZG0_4)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2016, 11:20:32 PM
Nice work on the bench. Kudo's for going for the 6th rep. Almost had it. Next time it'll be there. Nice volume too.
Thanks, I get to try again tomorrow. Hope I can nail it
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2016, 11:22:16 PM
I love the grind on the sixth bench rep.

Thanks- it was so close, grinding hard these days. The JC program has me pushing limits every session
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 22, 2016, 11:28:59 PM
Woohoo! Got it dun bud! Excellent PR at 255x10! Those EMOM sets are f'n nuts man and you made it! Great job and congrats that one is behind you!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2016, 11:34:43 PM
Thanks Shawn, that is one killer workout! Feels good to finish it 💪
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 23, 2016, 08:13:10 PM
9-23-16

29 days out

JC, Wk 2, Upper 2

bench

warm up
barx15
95x10
135x5
155x3

work sets
175x10
185x8
195x(6-8) Got 7  darn near got 8. Vid.

DB Row (with the only set of dumbells i own)
50x12
50x12
50x12
50x12

SS With Strict OHP
75x12
75x12
85x10
95x8

Pull Up
BWx3
BWx3
BWx3
BWx2

Note: these are hurting my left elbow today

CGBP
barx10
95x5
135x8
135x8
145x8

Good day today. On Tuesday when i did this same workout i only got 5 reps at 195. Beat it by 2 reps today which surprised me because i am very sore from squatting yesterday. Today i was focusing on bar bath and specifically not losing the bar forward which is what i tend to do when i fail a rep.

Toward the end of my workout i realized i am doing too much volume on the assistance lifts this week. JC is calling for three sets in the 8-10 rep range and i was doing 4 sets in a higher rep range. I will be doing this same workout Sunday and will drop the assistance stuff to 3 sets, but i will up the weights. Off to the highschool homecoming football game. Friday night lights

http://www.youtube.com/watch?v=z7XSwrafRIE (http://www.youtube.com/watch?v=z7XSwrafRIE)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 23, 2016, 08:27:03 PM
Strong benching Andrew, you must be adapting to the volume! Awesome work dood!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 26, 2016, 12:46:05 AM
Thanks Shawn, i think i am getting a bit more adapted to the higher volume
---------------------

9-25-16

27 days out

JC, Wk 2, Upper 3

bench

warm up
barx15
95x10
135x5
155x3
175x1 paused with commands

work sets (185MR)
185x9 wanted 10 and almost got it, just could not lock out the 10th.

205 x 1 With commands... vid

BB Row
barX10
135X5

145x10
155x8
165x6

OHP
barx10
75x5

95x10
115x8
135x5 Video (wanted 6, almost got it but once again could not lock it out)

CGBP
barx10
95x5

135x10
145x8
160x6

Preacher Curl
45x12
55x10
55x10

Notes: My dad is visiting and watched my workout. I had him give me some bench commands for practice. Good day, i was a little bummed not to get 10 reps at 185 but i felt redeemed when i hit 5 honest reps on OHP at 135.

http://www.youtube.com/watch?v=CTLzlZrlrA4 (http://www.youtube.com/watch?v=CTLzlZrlrA4)


http://www.youtube.com/watch?v=_h4WRUpqkX8 (http://www.youtube.com/watch?v=_h4WRUpqkX8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 26, 2016, 08:28:55 PM
9-26-16

26 days out

JC Wk 3, Lower 1

Squats

warm up
barx10
115x5
155x3
185x2
225x2
245x1

Work Sets program calls for 3 sets of 275x(4-6reps)
275x6
275x6
275x6 Vid

Deadlifts

warm up
barx10
135x5
225x3
335x1
385x1

Work Sets, program calls for 2 sets of 415x(3-6reps)
415x5
415x5 Vid.

Had a really good day. The 275 squats felt strong, i was happy to hit max reps on all 3 sets. Deads were hard, might of had a 6th rep in me but i played it safe. My dad is still here, its been fun, he is watching me lift for the first time. He thought i was just trying to do one deadlift and was surprised when i hit 5.

http://www.youtube.com/watch?v=S6vzmey8IKw (http://www.youtube.com/watch?v=S6vzmey8IKw)


http://www.youtube.com/watch?v=dLjaampQs3c (http://www.youtube.com/watch?v=dLjaampQs3c)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 26, 2016, 08:36:15 PM
Andrew!  What a session!  Fantastic work bud! Squats looked great, you are making excellent gains there and the deads were awesome as weill!  Congrats man, this program is really doing you well 8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 27, 2016, 01:33:58 PM
Andrew!  What a session!  Fantastic work bud! Squats looked great, you are making excellent gains there and the deads were awesome as weill!  Congrats man, this program is really doing you well 8)

Thanks! I do think the program is going great for me. As hard as they were, I really think those high volume squats last week were good for me. Its been real hard to get my leg strength growing but i think they are actually progressing right now
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on September 27, 2016, 02:36:57 PM
Form was tight on both squats and deadz!
Moving some seriously good weights there Andrew!  :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on September 27, 2016, 02:45:13 PM
Form was tight on both squats and deadz!
Moving some seriously good weights there Andrew!  :thumbsup:

x2, great job man!!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 27, 2016, 05:41:04 PM
Man, awsome work. Some really good nombers there. Can't see the vids right now but I'm sure they're great. Way to hammer the iron!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 27, 2016, 07:10:02 PM
Form was tight on both squats and deadz!
Moving some seriously good weights there Andrew!  :thumbsup:

x2, great job man!!
Man, awsome work. Some really good nombers there. Can't see the vids right now but I'm sure they're great. Way to hammer the iron!
Form was tight on both squats and deadz!
Moving some seriously good weights there Andrew!  :thumbsup:

Thanks Guys!!! Rest day today and will be benching tomorrow. Intensity will be increasing over the next few weeks leading up to my meet.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 28, 2016, 06:03:28 AM
Awesome to read you're responding well to JC program.  Not long now until your meet!!!
Title: Re: Andrew's Big 3 Journal
Post by: Trev71 on September 28, 2016, 10:05:16 AM


haha!  Nice work man...  keep at it.

Deads look great.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 28, 2016, 11:50:27 PM
9-28-16

24 days out

JC, Wk 3, Upper 1

Bench Press

warm up
barx10
95x10
135x5
165x2
195x1

Program Sets: program calls for 3 sets of 205 x (4-6)reps
205x5
205x5
205x5 vid (barely got the 5th on this last set. elbows wobbling again)

Notes: 205 was a perfect weight to be working in this rep range. The 5th rep was hard on all 3 sets, but i got it each time.

Barbell Row
barx10
135x5

185x6
185x6
185x6

OHP
barx10
75x5
115x2

130x6
130x6
130x6

Notes: 130 on OHP was a challenge tonight for 6 reps. Each set i grinded out the 6th rep and struggled to lock it out, but got it

Pull Ups
BWx5
BWx5
BWx5
BWx3

Good session tonight, 205x5 is a rep PR at that weight and i did 3 sets of it. Saturday will be harder, because the program calls for 3 sets of (4-6) reps at 210. I'll just eat a lot and see how much stronger i can get between now and Saturday


http://youtu.be/FiASQ20Rt0I (http://youtu.be/FiASQ20Rt0I)

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


haha!  Nice work man...  keep at it.

Deads look great.


Thanks Trev, deads are feeling good...keep grinding!

Awesome to read you're responding well to JC program.  Not long now until your meet!!!


JC is going awesome, this program really works! The meet is right around the corner  :o
Title: Re: Andrew's Big 3 Journal
Post by: John on September 29, 2016, 12:02:33 AM
Man when I watch your squats our form looks pretty close. Nice run of JC so far. The meet is almost here!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 29, 2016, 12:09:52 AM
Man when I watch your squats our form looks pretty close. Nice run of JC so far. The meet is almost here!!

Thanks John, thats a great compliment coming from you as i've always thought you have great form on squats. Yeah, meet is right around the corner, I took the plunge and ordered a singlet and some deadlift socks. Also got some deadlift slippers to tryout. they were only $12
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 29, 2016, 05:44:20 AM
Awesome bench PR....x3!!! Loving the progress Andrew, think you are going to exceed your expectations on the platform!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 29, 2016, 07:11:49 AM
Congrats on the pr. Nice to see improvements every session. Looking good for your meet. Ohp is awsome too. One more nickle and it's the big boys. Keep it  up☝
Title: Re: Andrew's Big 3 Journal
Post by: tobymax on September 29, 2016, 09:28:33 AM
Hey man, I don't think I've commented on your journal yet, but just wanted to say I've been following and I'm super impressed especially with those squats and deadlifts from earlier this week.  Good videos, and very nice work all around.
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on September 29, 2016, 03:28:06 PM
Great job on Bench, form looks great man, great job!
Title: Re: Andrew's Big 3 Journal
Post by: doughnutgut on September 29, 2016, 04:43:59 PM
Squats were worthy of a bonar.


No homo.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 30, 2016, 08:56:54 PM
9-30-16

22 days out

JC Week 3, Lower 2

Squat

warm up
barx10
115x5
155x3
185x3
225x2
250x1

Work Set: Program calls for (4-6 reps)
280x7 Vid. squeaked and extra in there for good measure

Deadlift Variant: Sumo DL

warm up
135x5
185x5
245x2
335x1

Work Set
365x8 Vid.

Good session, got my singlet and deadlift socks and tried it all out. Making great gains on squats right now. The sumos are still new to me, this is the heaviest i've gone with them yet. I think my form is probably fucked up on the sumos, but i'm having fun trying them out.

http://www.youtube.com/watch?v=1s1O_dyTAjk (http://www.youtube.com/watch?v=1s1O_dyTAjk)


http://www.youtube.com/watch?v=QHLFZV21S8c (http://www.youtube.com/watch?v=QHLFZV21S8c)

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


Great job on Bench, form looks great man, great job!
Thanks! Bench is my biggest struggle, good to hear that my form looks ok. I just need more time under the bar and hopefully i can squeak out some gainz
Congrats on the pr. Nice to see improvements every session. Looking good for your meet. Ohp is awsome too. One more nickle and it's the big boys. Keep it  up☝
Thanks Reduni, great gains right now with this JC program!

Awesome bench PR....x3!!! Loving the progress Andrew, think you are going to exceed your expectations on the platform!
Hope so Shawn, Meet is getting close, adrenaline is pumping already!

Squats were worthy of a bonar.


No homo.
Thanks! As long as you dont get that bonar while wearing a singlet...lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 30, 2016, 08:58:54 PM
Hey man, I don't think I've commented on your journal yet, but just wanted to say I've been following and I'm super impressed especially with those squats and deadlifts from earlier this week.  Good videos, and very nice work all around.

Thanks for checking in Tobymax! Appreciate the support and feel free to chime in on any improvements or areas you see that i could be deficient on.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 30, 2016, 09:21:31 PM
Squats are flying along beautifully Andrew! Awesome 280x7 PR! They looked great man. Lookin mighty foxy in dat singlet I may add...born to lift heavy shit!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 30, 2016, 09:27:35 PM
Squats are flying along beautifully Andrew! Awesome 280x7 PR! They looked great man. Lookin mighty foxy in dat singlet I may add...born to lift heavy shit!!

Thanks Shawn!!!  haha...never worn a singlet before today..It was actually good to lift in.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 01, 2016, 08:18:21 AM
Damn Andrew! You are seriously moving up in weight on both squats and DL, nice job!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 01, 2016, 11:24:13 AM
Nice work on the squats and sumo DL's. Everything looked real strong. You'll kill it at the meet. Liking the plates too! They look vintage.

Also liked how the camera shakes every time you lower the bar on DL's. Gives it a movie look like the Hulk pounding something. Very cool. :rockon:
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 01, 2016, 05:03:35 PM
that was great to watch man!!! You are absolutely destroying it right now.  Really excited to see how your meet goes!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 01, 2016, 06:07:05 PM
Thanks everyone!

10-1-16

21 days out

JC Week 3, Upper 2

Bench

warm up
barx10
95x5
145x5
175x3
195x1

Work Set: Program calls for (4-6 reps)
210x5
210x5 vid
210x5

One arm landmine BB row
70x6
70x6
70x6

CGBP
135x5
165x6
165x6
165x4

Pumped to get all three bench sets at 210x5 reps. PR's for sure. What's crazy is these went up better than the 205 sets earlier this week. Thanks for all the support everyone

http://www.youtube.com/watch?v=gM7tB7bDOiU (http://www.youtube.com/watch?v=gM7tB7bDOiU)

Title: Re: Andrew's Big 3 Journal
Post by: Bando on October 01, 2016, 06:10:07 PM
Nice!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 01, 2016, 06:29:11 PM
Nice work man.
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on October 01, 2016, 07:36:11 PM
Great job Andrew. That 210 set definitely looked easier that the 205 set. You made the 270 squat look pretty easy too.

 I watched your 415x5 DL video too. Again, you made it look easy. I like how you had your own cheering squad too. lol

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 02, 2016, 12:14:29 AM
Stronger everyday Andrew! Vid looked tight and congrats! Your going to go into week 5 in great shape!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 02, 2016, 09:26:03 PM
Looks like you had a couple more in there. Nice work.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 03, 2016, 12:21:46 AM
So tried out your advice with the grip on squats and seemed to be better. Take a look and see what you think.
Thanks Andrew
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 03, 2016, 09:30:17 PM
10-3-16

19 Days out

JC, Wk 4, Lower 1

Squat

warm up
barx10
115x5
155x5
185x3
225x2
255x1

worksets
280x3
285x3
290x3

Deadlift Variant: Sumo Deadlift

warm up
135x5
225x5
315x3

work sets
375x6
375x6

Notes: Finally got some weather out here in CA, today was the first day it was too cold to work out in my garage (temp was about 38F), so i went to the college gym. It was a zoo in there but i got a squat rack. Meh session, hard to focus, energy was a little lackluster but i got the reps so thats a win. The high point was the sumos, they felt good today, could have done more weight at 6 reps. will bump next time.
------------------------------------------------
Nice work man.
Thanks Dave, my long lost JC partner...lolz

Great job Andrew. That 210 set definitely looked easier that the 205 set. You made the 270 squat look pretty easy too.

 I watched your 415x5 DL video too. Again, you made it look easy. I like how you had your own cheering squad too. lol
Thanks for the support-Its nice when things are looking smooth and easy, hopefully that means there is more in the tank when i compete. Funny how my deadlifts always look pretty smooth and easy but when i'm doing them, they feel like grinders from hell  ;D
Stronger everyday Andrew! Vid looked tight and congrats! Your going to go into week 5 in great shape!
Nice!! I'm going into week 5 with the expectation of crushing it

Looks like you had a couple more in there. Nice work.
Thanks Reduni, i hope there was but my bench is decieving. I tend to go from what looks like a fairly fast rep to failure real quick. I burn out quick with reps past 5 when the weight gets heavy for me

Nice!
Thanks Bando, Bench has been my biggest challenge
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 03, 2016, 09:36:42 PM
Strong work Andrew! Nailed all your squat reps and some heavy sumos!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 03, 2016, 09:42:22 PM
That's great news about the sumo dl as well. Which do you feel more comfortable With?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 03, 2016, 09:49:54 PM
That's great news about the sumo dl as well. Which do you feel more comfortable With?
I am still more comforatable with conventional deadlifts because sumos are so new to me. I can count the amount of sumo session i've done on one hand  :) 

Strength wise, i'm not sure which one i'm stronger on. I've never maxed out on sumos before, i do feel like my lockout strength is better on the sumo, it feels more natural to lock my knees and pull back when in the sumo position. Today i'm sure i could of gotten 385x6 reps, but i'm still feeling things out and working on form. I left my knee sleeves on today and it felt better as well. The sumos do make my knees feel a bit weaker in comparison to the conventional which is a negative on the sumo

Strong work Andrew! Nailed all your squat reps and some heavy sumos!
Thanks Shawn, the 3 rep set at 290 felt hard, things slowed down on my 3rd rep but i got it without too much trouble. One positive thing i noticed today was unracking the weight, the 280, 285 and 290 did not feel that heavy on my back. Felt heavy when i squatted it, but the initial unrack its feeling much lighter
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 03, 2016, 10:03:57 PM
Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol
Title: Re: Andrew's Big 3 Journal
Post by: John on October 03, 2016, 10:11:37 PM
Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol

This was mine favorite too.

Great work today and glad the sumos felt better! If anything its a good alternative to conventional.

Left a vid in my journal for ya on bench. Might help ya IDK.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 04, 2016, 11:59:11 PM
10-4-16

18 days out

JC Week 4, Upper 1

Bench Press

warm up
barx15
95x10
145x5
175x3

Work sets
205x3
210x3
215x3 Vid

Paused Reps
220x1
225x1 Vid

Notes: Bench feeling strong, left elbow however is barking. I put on the elbow sleeves to practice a few paused reps. The 225 went up fast. That is a good sign, i think it might be a good opener for me at the meet.

assistance stuff and fluff

Barbell Row
135x10
135x10
155x8
185x6

OHP
95x12
95x12
95x10
115x5
115x2

*these high rep OHP's smoked my shoulders. I wanted 8 reps at 115 but just flat out ran out of gas.

Pull Ups (40 total)
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

Skull Crushers with ezbar
45x10
55x10
55x10
55x10

Preacher Curl
45x10
45x10
45x10
45x10

Notes: Interesting programming here with this JC workout. The benching is high intensity but very low volume but then he ups the volume big time on the assistance lifts. The volume work seemed to help the elbow, its just the benching that is aggravating it.

http://www.youtube.com/watch?v=1hn_iw_Gi7s (http://www.youtube.com/watch?v=1hn_iw_Gi7s)


http://www.youtube.com/watch?v=ljgFKs9iHi4 (http://www.youtube.com/watch?v=ljgFKs9iHi4)


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

Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol


This was mine favorite too.

Great work today and glad the sumos felt better! If anything its a good alternative to conventional.

Left a vid in my journal for ya on bench. Might help ya IDK.

Thanks John, that vid is terrific, i tried it a bit today. My bench is still moving in the right direction so all is well for now.

Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol


I agree, This whole week is my favorite so far. I think i do much better with low rep-high intensity compared to volume stuff. Those first 2 weeks with the volume pushed me real hard
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 05, 2016, 08:07:44 AM
Strong benching Andrew, paused rep looked great!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 05, 2016, 12:18:06 PM
Pause looked really good!  :)
Based on the vid I'd say your good for another 15-20lbs.
Smart play on using 225 as an opener.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 05, 2016, 01:29:44 PM
Some nice benching there Andrew. 225# looked good. Certainly looks like more can be added. Way to go!
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on October 05, 2016, 02:38:04 PM
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on October 06, 2016, 12:54:40 PM
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.

^^^ I completely agree with both points. That 225 looked like child's play for you, AND I thought some of my workouts had a lot of stuff. After reading this I'm feeling kinda guilty. haha
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 06, 2016, 10:26:06 PM
10-6-16

16 days out

heavy squats and deads today

Squats

warm up
barx10
115x5
145x5
175x3
205x2
235x2
265x1
280x1

work sets
290x3
300x(1-2) Got 2. Vid. Felt heavy but real good. Could have done a few more but didnt because i know deads are on the way


Deadlift

warm up
135x5
225x5
315x3
365x2
405x1

work sets
435x2
450x(1-2) Got 2. Vid. Not problemo here. Could have done a few more. Bar speed pretty good for 450

Heavy bench tomorrow will end week 4 of JC. Then next week i basically test my maxes with some heavy low rep work. Next week will be my final workouts before the meet. Felt good today about the lifts, both heavy sets were PR's for me. It took me a long time to warm up with the squats but when i got to the work sets it went good. For deadlifts, 500 is feeling achievable in the meet. If i hit that, i'll be super pumped.

http://www.youtube.com/watch?v=HaFHJEMOuOc (http://www.youtube.com/watch?v=HaFHJEMOuOc)


http://www.youtube.com/watch?v=VhDKHbm0GMk (http://www.youtube.com/watch?v=VhDKHbm0GMk)

---------------------------------------
Pause looked really good!  :)
Based on the vid I'd say your good for another 15-20lbs.
Smart play on using 225 as an opener.

 Thanks Eric, before i started this cycle of JC i did a 1RM T&G rep of 240 with elbow sleeves. If i can hit a paused 240 at the meet i will be more than happy
Some nice benching there Andrew. 225# looked good. Certainly looks like more can be added. Way to go!
Thanks brother, felt like a strong rep

holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.
Thanks! The programming for that day is nuts. Heavy bench with low volume and then pour on the volume like crazy on the assistance stuff
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.


^^^ I completely agree with both points. That 225 looked like child's play for you, AND I thought some of my workouts had a lot of stuff. After reading this I'm feeling kinda guilty. haha

Thanks! the volume was a killer. Got some good type of DOMS afterwards.
Strong benching Andrew, paused rep looked great!
Thanks Shawn, bench is such a stubborn mother fucker. Its nice to see any progress
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 06, 2016, 10:32:19 PM
Killed it my man! So much progress!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 06, 2016, 10:36:42 PM
thanks Shawn. This JC program is straight savage...but i've never had better gainz
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 06, 2016, 10:38:24 PM
It needs repeating man, your deads are sky rocketing!!! Can't wait for your meet.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 06, 2016, 11:19:27 PM
It needs repeating man, your deads are sky rocketing!!! Can't wait for your meet.

thanks Dave. those 450 reps felt good. The 2nd rep went up better than the first
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 07, 2016, 07:56:28 AM
Damn Andrew! Those DL reps were fast for that weight!  :o  Nice job!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 08, 2016, 04:58:56 PM
Thanks guys

Got a short but effective session in yesterday...


10-7-16, JC Wk4, Upper 2

Bench Press

warm up
barx15
95x10
145x5
175x3
195x1

work sets
210x3
215x(2-4) Got 4, PR. Vid
230x(1-2) Got 2, PR. Vid

Extra
230x1 with commands. Vid. Slow grinder rep but got it.

1 arm BB row
50x12
50x12
60x10
70x8

Thats it. Barely squeezed in this session yesterday, was busy all day. Had the woodstove in action, garage nice and toasty now

http://www.youtube.com/watch?v=uhaqf87yfxY (http://www.youtube.com/watch?v=uhaqf87yfxY)


http://www.youtube.com/watch?v=AhwlZ7QL33U (http://www.youtube.com/watch?v=AhwlZ7QL33U)


http://www.youtube.com/watch?v=dDHFI8rBD2M (http://www.youtube.com/watch?v=dDHFI8rBD2M)

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 08, 2016, 05:46:48 PM
Sweet sweet PR's allover this place! Beauty benching Andrew, and 230 with commands looked great!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 08, 2016, 07:03:18 PM
Awesome Andrew!  Nice work on the bench today. 
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 09, 2016, 09:02:20 AM
Nice job on the pr's Andrew!  :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 09, 2016, 09:16:45 AM
Congrats on the PR's Andrew. 230 with commands was great. Strong pressing. A grinder though for sure but it went in the right direction. Well done.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 10, 2016, 06:11:20 PM
10-10-16

12 days out

JC Week 5, Squats

Last week in my training block before the meet. Basically testing my strength with a max low rep set.

Squats

warm up
barx10
115x8
175x5
205x3
245x1
275x1

Work set
305x(1-4), got 4 , Vid, Rep PR

Deadlift (some light deads)

warm up
barx10
135x5
225x5
295x2

work sets
320x4 (doh grip)
335x4 (switched to mixed grip)
345x2

Notes: Its a weird day today-I mentally feel like i need a deload, but my strength is there. Even unracking the weights, it does not feel very heavy. I almost felt sluggish today but the 305 set went very well. I have a stretch goal of 340lb squat at the meet, my current 1RM is 315 and i think i can bust thru that for sure! Great cycle of JC for squats.

http://www.youtube.com/watch?v=b5hl4DQGY2E (http://www.youtube.com/watch?v=b5hl4DQGY2E)

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


Nice job on the pr's Andrew!  :thumbsup:

Thanks Eric!
Awesome Andrew!  Nice work on the bench today. 

Thanks Dave, just about found my 1RM paused
Sweet sweet PR's allover this place! Beauty benching Andrew, and 230 with commands looked great!

JC=PR's. Thanks for finding this program. Credit to you and John
Congrats on the PR's Andrew. 230 with commands was great. Strong pressing. A grinder though for sure but it went in the right direction. Well done.

Thanks! It was about all i could do, but it's nice to have a good gauge on my capabilities leading into my first meet.
Title: Re: Andrew's Big 3 Journal
Post by: Bando on October 10, 2016, 07:08:45 PM

[url]http://www.youtube.com/watch?v=b5hl4DQGY2E[/url] ([url]http://www.youtube.com/watch?v=b5hl4DQGY2E[/url])



I think that 340 is gonna come pretty easy.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 10, 2016, 07:14:24 PM
Strong work bud, figured 4 reps was gonna go! They all looked good and I don't think there was one thing you could have done better to build up for the meet! 340 will go bud, just stick to your plan with the openers and guage it from there!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 12, 2016, 08:23:14 PM
10-12-16

10 days out

JC Wk 5, Bench test day

Bench Press

warm up
barx15
95x8
140x5
165x3
190x1
210x1

Work set
235x(1-4) Got 1  Felt like the 2nd one was very close so i tried again
235x(1-4) Same result, only got 1.

One arm BB Row
45x10
70x8
80x6
80x6

OHP
barx10
95x5
105x3
125x8
135x6 Vid.
135x6

Pull Ups
BWx5
BWx5
BWx5
BWx5

Preacher Curl
45x10
45x10

Notes: Highlight of my day was getting two sets of 135x6 on OHP. Bench was a let down, i really wanted 2 reps. I'm not gonna sweat it because the meet is so close, but i'm not happy with my bench at all. I can clearly see i am isolating my upper body way too much. I need to figure out how to improve my leverages and get some leg drive. I'm going to be focused on bench form after my meet. Kind of looking forward to this, its nice to have a new goal in mind.

http://www.youtube.com/watch?v=1yP5GiQNF9A (http://www.youtube.com/watch?v=1yP5GiQNF9A)


http://www.youtube.com/watch?v=UDQ2ny5Scoo (http://www.youtube.com/watch?v=UDQ2ny5Scoo)

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

Strong work bud, figured 4 reps was gonna go! They all looked good and I don't think there was one thing you could have done better to build up for the meet! 340 will go bud, just stick to your plan with the openers and guage it from there!

Thanks Shawn, i'm stoked on how well squats have been going

[url]http://www.youtube.com/watch?v=b5hl4DQGY2E[/url] ([url]http://www.youtube.com/watch?v=b5hl4DQGY2E[/url])



I think that 340 is gonna come pretty easy.


Hope so, thanks Bando
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 12, 2016, 08:48:33 PM
Might not have been happy with your bench progress but IMO you're making good gains on it.
Bench is a slow moving lift and it's easy to get discouraged but as long as you stick with it the gains will come  :)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 12, 2016, 09:22:59 PM
Nice pressing Andrew, bench is a poverty moving lift for me too and even 5lbs is a great accomplishment IMO. After a week off before the meet things will feel real good and you will smash some PR's!
Awesome OHP as well!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 12, 2016, 11:58:01 PM
Some smooth OHP there Andrew. Looked real good. Bench looked good too. I thought for sure the 2nd one was goin up the way the first looked. Like someone just sat on the bar. I know the feeling though. Keep it up and you'll be repping that soon enough
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 14, 2016, 10:28:22 AM
International dead testing day?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 14, 2016, 07:15:02 PM
Here ya go Shawn.... ;D

10-14-16

8 days out

Final day of JC and final session before meet

Deadlifts

warm up
185x8
275x5
325x3
375x1
420x1

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.

http://www.youtube.com/watch?v=tLxSakmLyio (http://www.youtube.com/watch?v=tLxSakmLyio)

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

Nice pressing Andrew, bench is a poverty moving lift for me too and even 5lbs is a great accomplishment IMO. After a week off before the meet things will feel real good and you will smash some PR's!
Awesome OHP as well!
Poverty bench crew checkin in, luckily deads take up the slack

Some smooth OHP there Andrew. Looked real good. Bench looked good too. I thought for sure the 2nd one was goin up the way the first looked. Like someone just sat on the bar. I know the feeling though. Keep it up and you'll be repping that soon enough
Thanks bud! Thats a great description, when i stall on bench i'm fucked. Its like someone sat on the bar

International dead testing day?
Hope i did my viking brother proud
Might not have been happy with your bench progress but IMO you're making good gains on it.
Bench is a slow moving lift and it's easy to get discouraged but as long as you stick with it the gains will come  :)
Thanks Eric, i for sure have made gains on bench. Thanks for the support, just got to keep grinding away
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 14, 2016, 09:03:53 PM
Beautiful! Awesome stuff Viking bro! The meet is gonna be gooood! Congrats on all your hard earned new strength!!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 15, 2016, 11:06:15 PM
Beautiful! Awesome stuff Viking bro! The meet is gonna be gooood! Congrats on all your hard earned new strength!!!

Thanks Shawn, just restin and eatin now. Will get some light sessions next week just to keep moving, but will keep it low volume with about 40/50% of 1RM
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 16, 2016, 08:32:28 AM
It seems the best part of a prep is right now...just chill and eat and trust in all the work you did leading up to the meet!
I enjoyed that article you posted BTW, great description of the why's and how's of a prep.
Title: Re: Andrew's Big 3 Journal
Post by: John on October 16, 2016, 10:55:27 AM
and now the waiting begins :D

Ill be hitting refresh all day next Saturday to see how ya did!
Title: Re: Andrew's Big 3 Journal
Post by: Trev71 on October 16, 2016, 12:22:36 PM
Final day of JC and final session before meet

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.

What are  your planned lifts? 
Open at 420 or something easy?
Jump to 485 maybe ?
500... ?
Title: Re: Andrew's Big 3 Journal
Post by: John on October 16, 2016, 04:54:05 PM
Final day of JC and final session before meet

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.

What are  your planned lifts? 
Open at 420 or something easy?
Jump to 485 maybe ?
500... ?

Id hope he opens at 465 and nails 500+ on the second lift. Just hit 4 reps at 465 no reason, IMO, to pussy foot around with anything lighter.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 16, 2016, 05:25:37 PM
(http://media.giphy.com/media/o5oLImoQgGsKY/giphy.gif)


 ;D

Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 16, 2016, 06:03:58 PM
Good luck Andrew. I'm sure you're well preped and will be tearing up the platform. Hope you break all your pr's
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 16, 2016, 08:55:21 PM
Thanks Everyone, i'm excited and anxious about doing my first meet. Good news is my training cycle went real well and i feel fully healthy and ready to go. Nothing tweaked or sore heading into this, which will allow me to have fun and test what my capabilities are.

Here are my plans for my lifts. The only certainty is my openers, the rest i may adjust based on feel but these are the targets i have in mind. Basically lift 1 is a 90% warm up for a reasonable PR attempt on lift 2. Lift three is a YOLO, go for it all.

Squat: Open with 295, second lift 325, third 350
Bench: Open with 215, second lift 230, third 240
Dead: Open with 465, second lift 500, third 525
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 16, 2016, 10:59:52 PM
Openers look good to me Andrew. First lifts are very reasonable for you to get on the board, seconds secure a small PR and 3rds are just because you are awesome! Wish I could watch for real but will be anxiously awaiting the write up and vids!
Don't take yourself too serious and most of all have fun!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 19, 2016, 05:53:29 PM
10-19-16
weight: 209.1

3 days out from meet

Last workout prior to meet. A little nervous about where my strength is after having a  bout of food born illness on Monday and vomiting all day. Rested up all day yesterday and starting to get my appetite back which is good news.  I feel MUCH better after getting this mini session in

squat
barx10
95x5
145x3
145x3
145x3
185x1
215x1 (~60% of 1RM)

I wasn't originally going to go up to 215lb but i wanted to see where my strength was. I did it for peace of mind. Glad i did. It felt like a feather on my back. Good to go!

Bench
barx10
95x5
145x3
145x3
145x3

Deadlift
barx10
135x3
135x3
135x3

Thats it, just light low volume blood flow work. Feeling back on track for the meet.

-----------------------------------
Openers look good to me Andrew. First lifts are very reasonable for you to get on the board, seconds secure a small PR and 3rds are just because you are awesome! Wish I could watch for real but will be anxiously awaiting the write up and vids!
Don't take yourself too serious and most of all have fun!
Thanks Shawn, great advice about having fun and not taking it too serious.
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on October 20, 2016, 07:18:01 AM
Good luck at the meet. Glad you're feeling better.
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on October 20, 2016, 09:15:45 AM
Good Luck this weekend!!  take lots of pics and vids!!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 20, 2016, 09:20:30 AM
2 days out! I'm excited for ya! You have done everything right going in and are as ready as you will ever be. Now just go in and lift some heavy shit!
Title: Re: Andrew's Big 3 Journal
Post by: John on October 20, 2016, 10:52:27 AM
Openers look good. You hit the nail on the head- adjust the rest on dem feelz. I think your dead 3rd attempt might be a little high but YOLO  ;D

2 days out!!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 20, 2016, 11:14:45 AM
Glad you're feeling better. Shitty timing on the illness but at least you had some time to recover. Again I say good luck to you sir.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 20, 2016, 12:17:55 PM
Glad to hear you're on the mend.
Now, go kill it at the meet!!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 21, 2016, 08:27:13 AM
Hope you have a blast tomorrow Andrew.  It's been fun watching you prep for this.  Can't wait for the updates!!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 21, 2016, 08:56:57 AM
1 day out! Wishing you the strength of the Viking Gods! Sickem!! Gettum!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 21, 2016, 04:41:51 PM
10-21-16

1 day out

weight: 205.8 this morning

Thanks for all the support on here, i'm going in to the meet with a support team behind me thanks to this journal community. Feeling pretty good today, getting prepped and ready for the meet. I was going to weigh in this afternoon but i'm gonna skip it so i can go to my daughter's volleyball game which is at the same time. They have weigh ins in the morning too, so i'll show up early and take care of it tomorrow right before the meet. Meet is about 1hr drive from my house. I'll be in the bottom range of the 220 class so I figure it doesn't really matter too much when i weigh in. Making a little note sheet with my bar heights for squats and bench, and all my warm up routines as well. Good news, my dad is coming out to see the meet. He was good luck for me last time he was here, so i'm pumped he's coming. Time to go lift some iron. I'll post up a report and some vids as soon as i get back. If all goes well there will be a vid of a 525lb deadlift  :bigthumb:
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 21, 2016, 05:49:42 PM
There will be a vid of a 525lb deadlift  :bigthumb:


Fixed that for ya bud!!!! Waiting patiently for the vids :)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 23, 2016, 02:34:11 PM
Meet update!!

Had a great meet, went 8/9 on my lifts with a 350 squat, 220 bench and a 505 deadlift for a total of 1075. Weighed in at 204.0 and competed in masters 40-44yr old class. Took home a 1st place medal but i think i was the only one in my class

Squat

They had the lifters split into an A group and B group, i was placed in the B group. The warm up area was in a different building so my group went to warm up when A group was on the platform. I mistimed my warm up and when i got to the platform they were announcing that i was up ,,,Turns out i was the first lifter in group B. I rushed to the platform and hit my opener of 295. Lift went up ok, got 3 white lights but it felt damn heavy. Because of the feelz, i went with 315 for my 2nd. Got back to my gear bag, looked down and realized i did my 295 opener beltless  Rookie move, but a beltless PR ...On my 2nd lift, the 315 felt pretty good, amazing how a belt helps when near 1RM. So i decided to live a little and went with 350 for my third. Got the 350, it leaned me forward and was an ugly rep but i sunk the depth killer and muscled it up with my back after my legs stalled out. Big PR for me because 315 was my prior PR.

http://www.youtube.com/watch?v=GkjBZz7xabo (http://www.youtube.com/watch?v=GkjBZz7xabo)


http://www.youtube.com/watch?v=IZY42N3bT_Q (http://www.youtube.com/watch?v=IZY42N3bT_Q)


http://www.youtube.com/watch?v=QwH1Vne0umY (http://www.youtube.com/watch?v=QwH1Vne0umY)


Bench

Went thru my warm ups on a chitty bench, got to the platform area plenty early this time and started with 215 as my opener. When i unracked it the weight shifted but i recovered and got the lift. This federation does not have a start command, you can unrack and go straight to your chest. The first command is press. I really did not like the bench they used for the competition, it was not as wide or firm as my Rogue bench. Dam cushion was like a couch. Decided to go with 220 as my second lift because 215 felt hard on the opener. Got the 220, it felt better than the 215 and i think it was because i was ready for the bench with a cushion like a 1980's buick seat. Went for 230 for my third and missed it. Bench strength was just not fully there today. Got a bad hamstring cramp in my left leg after failing the bench, went and walked it off. Interesingly, almost every lifter in my class had the same struggle with bench. Almost everyone missed their 3rd lift

http://www.youtube.com/watch?v=dyNcUNnPCYQ (http://www.youtube.com/watch?v=dyNcUNnPCYQ)


http://www.youtube.com/watch?v=jk_-vDCPvYI (http://www.youtube.com/watch?v=jk_-vDCPvYI)


http://www.youtube.com/watch?v=8P16wknSVNE (http://www.youtube.com/watch?v=8P16wknSVNE)


Deadlift

After missing the 230 bench and dealing with a cramped left hamstring my confidence was shaken a bit. I started playing head games and thinking about reducing my opener on deads. They give you one chance before your group starts if anyone wants to change their opener. Decided to sack up and stick with 465 as my opener. Went up to a single of 420 in warm ups and it felt ok so stayed on plan. Got the 465 but it was not one of my better reps, had some hip rise and forward lean but screw it, got the lift and thats what matters. I elected to go for 495 for my second attempt. Got the 495 and i think my form held better than the 465 rep actually. By this time accumulated fatigue was a reality, i could feel very taxed. I went for 505 as a closer, it was a grinder but i got it and they gave me 3 whites.

http://www.youtube.com/watch?v=ZhCiikouNXU (http://www.youtube.com/watch?v=ZhCiikouNXU)


http://www.youtube.com/watch?v=p_u_pNBVWuI (http://www.youtube.com/watch?v=p_u_pNBVWuI)


http://www.youtube.com/watch?v=5RQu-iEWz8k (http://www.youtube.com/watch?v=5RQu-iEWz8k)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 23, 2016, 02:39:08 PM
Meet Notes:

While all this is fresh in my head, i thought i'd capture some of things in my log about my first meet. I know several others will be doing their first meet soon, so here are some of the notable things that i learned and experienced. I'm gonna use this to look back on when i'm prepping for my next meet.

-Have a your openers locked in before the meet. Establish them thru training and set them at a reasonable number. If you are like me, your mind will play some games with you at the meet but remember that these are lift you know you can hit multiple reps on. Don't sacrifice them, you know you can do them. I came close to reducing my openers on all three lifts due to lack of confidence but i stuck with my plan and it was the right call.

-Things move fast in a meet. Be ready. When you show up it is game time. Start warming up sooner than you think you need to. You will be on the platform before you know it.

-Have a real good idea on your second and third lift numbers. When you finish your lift you have to walk directly over to the scoring table and give them your next lift number. When you tell them that number, you are doing that lift. This is set in stone and it is a quick decision.

-John has said this over and over and he is right. Train like you will compete. On the platform it is sensory overload. Everyone is looking at you, people are cheering, you will default to your natural form. It would be very hard to adjust form in this situation. It is a surreal moment and your body will do what you have been doing in training.

-Be aggressive with your third lift. If you have some decent numbers on your first and second, what do you have to lose? Go for a PR. This is one thing i did right. Some guys deadlifted their third lift and it looked like a warm up. Who wants to do that? Go for it

-Squatting and Deadlifting felt a lot like they did at home or in the gym. There are less variables. Just you, the bar and the iron. Bench is different. The bench width, padding, bar, can throw you off. You wont be warming up on the same bench as you will be competing on. Your first meet lift will be your first experience on that bench. The only thing i can think of here is to set your opener appropriately so you know you can hit that first lift. Be ready to adjust after that.

-Accumulated fatigue really hits you in a meet. There is a lot of lifting behind the scenes. Warm up sets on all three lifts and then 3 heavy singles on each lift really add up. Be ready to adjust your second and third deadlift because that is when the fatigue really sets in. I adjusted my second deadlift down to 495 (had 500 in mind before meet) and third down to 505 (had 525 in mind) It was just about right because the 505 was a grinder and there was not much more in me.

-Remember to intake fluids, like i said before things move fast. I cant believe how quickly 6hrs elapsed. sip on gatorade or pedialtye throughout the day. My left hamstring cramped on my third bench attempt when i failed the lift. It almost impacted my ability to deadlift properly. This may have been tied to hydration

- Here are a few pictures from the meet.

Me and the Quincy Crew from my hometown gym.
(http://i.imgur.com/5LOGlsA.png)

This one's for you Dave. Full depth on 350 squat. Commit and go for it!
(http://i.imgur.com/XNfWyk8.png)

My hard earned medal
(http://i.imgur.com/NMssXVC.jpg)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 23, 2016, 04:00:48 PM
Fantastic day Andrew and great write up! Looks like you had a blast and got some well earned PR's!
Congratulations!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 23, 2016, 04:43:17 PM
Looks like you had an awsome day. Learned some good lessons and set some PR's. Congrats! Well deserved. Great vids and writeup too. Thanks for including us in your journey.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 24, 2016, 12:39:31 AM
Looks like you had an awsome day. Learned some good lessons and set some PR's. Congrats! Well deserved. Great vids and writeup too. Thanks for including us in your journey.
It was a great day. I was a little pissed about my bench performance but i now have a lot of motivation to get better at bench press. Thanks for your support along the way.

Fantastic day Andrew and great write up! Looks like you had a blast and got some well earned PR's!
Congratulations!
Thanks Shawn, cant wait till you do your's your gonna kill it. It was super fun, but man it sure drains you. Today i'm feeling like a vampire fed on me,,,just drained
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 24, 2016, 05:12:46 AM
Like John mentioned you'll have a much better bench performance in April  :D :D
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 24, 2016, 07:40:25 AM
Congratulations Andrew!
Those are some great numbers to have for your first comp!

Totally understand the bench. The bench only comp I've been doing the past couple of years has crappy bench press platforms.

 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 24, 2016, 06:27:02 PM
Welcome to the 500+ club as well Andrew! Now....you have been officially entered into the race to 600!!
Let's goooooo!!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 28, 2016, 09:08:12 PM
Congratulations Andrew!
Those are some great numbers to have for your first comp!

Totally understand the bench. The bench only comp I've been doing the past couple of years has crappy bench press platforms.
 
Thanks Eric, was a little let down on my bench performance but i'm still super pumped on the lifts i hit at the meet. Going in, 1000lb total was my goal and getting 1075 was a major win.

Welcome to the 500+ club as well Andrew! Now....you have been officially entered into the race to 600!!
Let's goooooo!!!
I'm IN Shawn. 600 or bust!

Like John mentioned you'll have a much better bench performance in April  :D :D
AHHhhh April,,,we'll just have to see about April  8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 28, 2016, 09:28:20 PM
10-28-16

Burn out from the meet has been a real issue, havent felt much motivation to lift at all. Today i went to the gym and messed around with some upper body stuff just to try and get some motivation back.

Bench
barx10
95x10
135x8 all paused
155x8 all paused
175x5 all paused
185x5 all paused
145x10
135x10

DB Row
40x12
60x10
60x10

Machine Dips
100x10
120x10
140x10

Lat Pull
100x10
100x10
100x10

Looking at a few potential programs to run when i get started with my next training block. I've been looking at JC, the cube, Layne Norton's PH3 and also TSA.
Title: Re: Andrew's Big 3 Journal
Post by: John on October 28, 2016, 10:01:15 PM
I about fell over w/ your sig over at BB.com.

I get the same way after a meet- takes a bit for me to get re-started. I've always wanted to run PH3. Looks pretty good as does the Cube. IDK, anyway you go you'll do well as these programs are written well. If you run PH3 it will be neat to watch how you do just in case I do end up running it :D

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 28, 2016, 10:41:52 PM
I about fell over w/ your sig over at BB.com.

I get the same way after a meet- takes a bit for me to get re-started. I've always wanted to run PH3. Looks pretty good as does the Cube. IDK, anyway you go you'll do well as these programs are written well. If you run PH3 it will be neat to watch how you do just in case I do end up running it :D

LOL, otters gonna otter  ;D

Nice to hear you like the look of the PH3. I'm noticing is a different type of periodization than JC, more complex with daily periodization throughout each week and then blocks of periodization across the whole program. I found a spreadsheet for PH3 online and i think i will give it a run. I like how it has self regulation built into the program many steps throughout. I may have to cut out some of the fluff stuff due to lack of options at home but i think it looks like an awesome program. If i run it with my numbers from my meet its gonna push me hard. Gonna have to keep eating  :o
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 28, 2016, 11:46:45 PM
Hahaha you're  sig was priceless! Sounds like you have some good programs to chose from, I'll have to check out PH3, Loch used to run the Cube and that program looked pretty awesome as well. Either way you will make great progress on any of those programs. Tons of growth in you're future!
Great to see you back in the gym, I know for a fact it's going to be a grind getting motivated to get back in after the meet. I am already looking forward to my mock meet Dec. 3rd just for the time off training before and after it lol.
Once you get a program picked and started things will get rolling along for April:)
Title: Re: Andrew's Big 3 Journal
Post by: Dave on October 29, 2016, 12:07:38 PM
Sweet deal on ph3.  I was chatting with Shawn about that one awhile back.  It's still saved in my book marks for the next time I feel like running half a program.  Off to bb.com to read your sig now I guess lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 29, 2016, 01:47:26 PM
Sweet deal on ph3.  I was chatting with Shawn about that one awhile back.  It's still saved in my book marks for the next time I feel like running half a program.  Off to bb.com to read your sig now I guess lol

I'll go ahead and guinea pig PH3. You can watch and see if it crushes me or if i crush it.... Its a higher volume program than i've ever run and I'm gonna go in with my meet lifts, so especially going in at 350 for the squat is really gonna push me hard. There is also a few hypertrophy days mixed in which i think i need for my upper body. My arms are weak and i think the extra bodybuilding/assitance type days mixed in there might do me good for my bench strength.

As for BB.com, i think i had a little post meet depression and lost it a little over there with the journals...I just couldnt take it anymore and was a little put off by the silence in my journal from a few folks after i had supported them all along  ;D....feel much more at home over here at IS

Hahaha you're  sig was priceless! Sounds like you have some good programs to chose from, I'll have to check out PH3, Loch used to run the Cube and that program looked pretty awesome as well. Either way you will make great progress on any of those programs. Tons of growth in you're future!
Great to see you back in the gym, I know for a fact it's going to be a grind getting motivated to get back in after the meet. I am already looking forward to my mock meet Dec. 3rd just for the time off training before and after it lol.
Once you get a program picked and started things will get rolling along for April:)

Your mock meet will be sweet Shawn, big things coming for you. I'm sure you will need the time off after the mock meet. Accumulated fatigue is certainly a real factor, I had some weird experience after my meet where i felt a little irritable, drained with no energy for anything. I feel my motivation returning and i think i will start PH3 pretty soon. Its a 13 week program so it will keep me going for awhile. I know as soon as i pull the trigger, things will get real...First week has me squatting 3 days,

Monday: 2 sets 255x9
Wednesday: 3 sets 270x7
Friday: 3 sets 290x5

There are these mini-tapers each week with an overall taper across the 13wks. Interesting programming. Will be fun to give it a go
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 29, 2016, 03:52:52 PM
Looking forward to the program. Squatting 3x a week should be good, the volume isn't terrible each session which should make it doable…tough of course but doable. It's interesting how you felt after the meet, I remember John saying similar things.  I get it though, you work your ass off to get to that one day, then it's over.  Your body is ready to shut the hell down and your mind feels like it has nowhere else to go.  Must be tough to get moving again, but once you do things will get back on track.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 30, 2016, 11:43:18 PM
First real day back since the meet,  I decided to run Layne Norton's PH3 program. For the program inputs i used 350lbs for Squat, 240lbs for Bench and 505lbs for Deadlift as the inputs. It will be challenging, it starts out with high volume...Here we go.....

Day 1 PH3

Squat
warm up
barx10
115x8
155x5
195x3
225x1

Program sets
255x9
255x9 Vid.

Bench
warm up
barx10
95x10
135x5
155x3

program sets
175x9
175x9 Vid

Deadlift
warm up
barx10
135x10
225x5
315x3

program sets
365x7
365x7

Done. Hard first day, squats were a bitch (but arent they always  ;D), bench felt strong, and i was gassed by the time i got into that second set of deads. Almost puked. Tomorrow is a upper body hypertrophy day and i'll be going to the college gym in town. Feels good to be back at it

http://www.youtube.com/watch?v=ugJfEtvzGTI (http://www.youtube.com/watch?v=ugJfEtvzGTI)

http://www.youtube.com/watch?v=VH3csi9YHXA (http://www.youtube.com/watch?v=VH3csi9YHXA)

http://www.youtube.com/watch?v=ALzAd55hRGE (http://www.youtube.com/watch?v=ALzAd55hRGE)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 30, 2016, 11:50:27 PM
Looking forward to the program. Squatting 3x a week should be good, the volume isn't terrible each session which should make it doable…tough of course but doable. It's interesting how you felt after the meet, I remember John saying similar things.  I get it though, you work your ass off to get to that one day, then it's over.  Your body is ready to shut the hell down and your mind feels like it has nowhere else to go.  Must be tough to get moving again, but once you do things will get back on track.

thanks Shawn, Good analysis of how i felt ^^^^. Only way to break out is to start lifting heavy shit again :D...This is a very high frequency, high volume program. We'll see what happens, hope i can handle it. Its a 90 day program with squats 3 days a week and deads 2 days a week and lots of bench  :eek:
Title: Re: Andrew's Big 3 Journal
Post by: John on October 31, 2016, 12:08:26 AM
Jeez that's a tough start right after a meet  :o

In for the ride!

Edit- does your training feel different not that you competed? I know for me I've said I walked out of the gym b4 my first meet a gym rat and returned a lifter.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 31, 2016, 12:17:38 AM
Jeez that's a tough start right after a meet  :o

In for the ride!

Edit- does your training feel different not that you competed? I know for me I've said I walked out of the gym b4 my first meet a gym rat and returned a lifter.

It was tough. I was going to cut after the meet, but i just decided to keep going. Hope its not a mistake.....

Interesting question, I guess my training does feel a little different. I think i have a different mentality about what hard is, almost like i gained the ability to focus a little better

edit---What are you up to these days? Hope that adductor is healing...I know your lifting some heavy stuff....lets see some journal activity bud, .I need something to feed off of  8)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 31, 2016, 07:28:41 AM
Oh you guys and your crazy programming  ;D

Holy shit Andrew! ^^^ that's a boatload of lifting heavy ass weights on day 1  :o
Since I rarely venture past 531 is PH3 3 times per week and always like that?
Title: Re: Andrew's Big 3 Journal
Post by: John on October 31, 2016, 07:53:45 AM
Jeez that's a tough start right after a meet  :o

In for the ride!

Edit- does your training feel different not that you competed? I know for me I've said I walked out of the gym b4 my first meet a gym rat and returned a lifter.

It was tough. I was going to cut after the meet, but i just decided to keep going. Hope its not a mistake.....

Interesting question, I guess my training does feel a little different. I think i have a different mentality about what hard is, almost like i gained the ability to focus a little better

edit---What are you up to these days? Hope that adductor is healing...I know your lifting some heavy stuff....lets see some journal activity bud, .I need something to feed off of  8)

That's a good way to put it. I think many don't actually know "hard work" under the bar. After a certain point hard work is needed to move the needle any. I believe many think they are working hard but until you run a program like JC or something made for a natty w/ periodization  that is loaded with volume/intensity you just don't, IMO. It really is the difference between a gym lifter and someone looking to add on to their total on the platform. Shawn can attest. I told him the same thing- he didn't know what hard training really was. He learned the difference from his own made up stuff to JC and the volume/intensity it takes to make progress. I think the volume almost killed him at first :P

***Note- not saying people don't work hard on their own. It's just a different level***

I'll get back to logging when I run a program. Nope- not healed and I keep re-injuring it. Dave will be here Saturday so I'm taking the the rest of the week off from anything heavy so I can squat with him. Its impacting  my deadlift too now but I havent been able to do any actual squat work worth mentioning since I hurt it. The crappy thing is I can't run any sort of program with it like this. I can get by with some singles right now but any weight for reps is a no go. I can barley get through sets of 3 w/ 355  >:(

I'm still benching heavy though  8)
Title: Re: Andrew's Big 3 Journal
Post by: tooth on October 31, 2016, 08:25:35 AM
I don't know how I missed it, but congratulations on the meet.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 31, 2016, 10:28:36 AM
Yup this program already looks brutal lol. Smashed out the first session with no puke, that's a plus. Excellent work on all 3 lifts and a hard start with a slap of reality!
I concur what John said, I feel now that I never even came close to working hard until I ran JC for the first time. Shit,, the volume right now is still hard as hell! But, gainz are being made, and I am also mentally stronger for it. Periodization is a must though, a 41 year old male with 0 genetics for muscle and strength like myself cannot carry this kind of thing on indefinitely. I have the heart for it, and that's what keeps me going a lot of the time, but my body can only do this in waves.
This is what I love about these programs, they grind you to a pulp, then bring you back from the scrapyard stronger than you have ever been!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 01, 2016, 11:57:03 AM
Jeez that's a tough start right after a meet  :o

In for the ride!

Edit- does your training feel different not that you competed? I know for me I've said I walked out of the gym b4 my first meet a gym rat and returned a lifter.

It was tough. I was going to cut after the meet, but i just decided to keep going. Hope its not a mistake.....

Interesting question, I guess my training does feel a little different. I think i have a different mentality about what hard is, almost like i gained the ability to focus a little better

edit---What are you up to these days? Hope that adductor is healing...I know your lifting some heavy stuff....lets see some journal activity bud, .I need something to feed off of  8)

That's a good way to put it. I think many don't actually know "hard work" under the bar. After a certain point hard work is needed to move the needle any. I believe many think they are working hard but until you run a program like JC or something made for a natty w/ periodization  that is loaded with volume/intensity you just don't, IMO. It really is the difference between a gym lifter and someone looking to add on to their total on the platform. Shawn can attest. I told him the same thing- he didn't know what hard training really was. He learned the difference from his own made up stuff to JC and the volume/intensity it takes to make progress. I think the volume almost killed him at first :P

***Note- not saying people don't work hard on their own. It's just a different level***

I'll get back to logging when I run a program. Nope- not healed and I keep re-injuring it. Dave will be here Saturday so I'm taking the the rest of the week off from anything heavy so I can squat with him. Its impacting  my deadlift too now but I havent been able to do any actual squat work worth mentioning since I hurt it. The crappy thing is I can't run any sort of program with it like this. I can get by with some singles right now but any weight for reps is a no go. I can barley get through sets of 3 w/ 355  >:(

I'm still benching heavy though  8)
Sorry to hear of that nagging injury. Injuries suck, seems like forever to get healed but you'll get thru it and come back stronger. Cool that Dave is coming out your way, and thank god for heavy benching to keep you going in the mean time!
I don't know how I missed it, but congratulations on the meet.
Thanks Tooth. It was a great experience
Yup this program already looks brutal lol. Smashed out the first session with no puke, that's a plus. Excellent work on all 3 lifts and a hard start with a slap of reality!
I concur what John said, I feel now that I never even came close to working hard until I ran JC for the first time. Shit,, the volume right now is still hard as hell! But, gainz are being made, and I am also mentally stronger for it. Periodization is a must though, a 41 year old male with 0 genetics for muscle and strength like myself cannot carry this kind of thing on indefinitely. I have the heart for it, and that's what keeps me going a lot of the time, but my body can only do this in waves.
This is what I love about these programs, they grind you to a pulp, then bring you back from the scrapyard stronger than you have ever been!
Thanks Shawn, looked like a simple day on paper, just 2 working sets of squats, bench and deads. But the volume at intensities over 70% was brutal. DOMS in the hamstrings today and i've got squats again today already :eek:

Oh you guys and your crazy programming  ;D

Holy shit Andrew! ^^^ that's a boatload of lifting heavy ass weights on day 1  :o
Since I rarely venture past 531 is PH3 3 times per week and always like that?
Yeah, day 1 was tough, only 89 days to go :D.....PH3 is not 3 days a week, i think the 3 stands for the focus on the big three lifts, the program is acutally very high volume and frequency. Most weeks have 5 days of training per week. The first day in the week is a squat, bench, dead day and then it alternates between upper body and leg days. Almost all weeks have 3 squat days per week and 2 deadlift days. There is a dedicated upper body hypertrophy day each week as well

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 01, 2016, 12:10:44 PM
Here was yesterday's workout:

PH3 Day 2, Upper body Hypertrophy

Incline DB Press
50x8
50x8

Lat Pull Down
100x8
100x8
110x8

Cable row
140x8
160x8

Seated Military Press (machine)
90x8
110x6

Barbell Curl
70x8
70x8
70x8
70x8
70x6

*Machine Curl (plate loaded)
25x20
25x10
25x10
25x10

EZ bar Skullcrusher
55x8
55x8
55x8
55x8
55x8

*Cable rope tricep pushdown
40x20
40x10
50x10
50x10

*Note: The machine curl and tricep pushdown sets were supposed to be Blood Flow Restriction sets (BFR). I went in planning on using my wrist wraps as a tourniquet, but my wrist wraps didnt work around my upper arm, arm was too big and velcro wouldnt reach. I need to buy some tourniquets for this. Maybe use knee wraps?

Overall notes: I dont usually do hypertrophy stuff like this so i had no idea what weights to use. I went a little light just to get a feel for the program. The program calls for leaving 1-3 reps in reserve (RIR) on these sets, it does not want you to go to failure.


Day 3 lower body later today  >:(
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 01, 2016, 12:28:03 PM
Lots and lots and lots and lots of volume!

Looks interesting for sure but this would have to wait until I'm in bulk mode cause ain't no way I could do that while cutting  :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 01, 2016, 12:35:09 PM
Lots and lots and lots and lots of volume!

Looks interesting for sure but this would have to wait until I'm in bulk mode cause ain't no way I could do that while cutting  :o

Its a daily undulating periodiaztion program (DUP), the volume undulates throughout each week, so today my squats will be sets of 7(it was sets of 9 on Monday), and then squats are sets of 5 on Friday. Definitely a bulk mode program, you are 100% right about that!
Title: Re: Andrew's Big 3 Journal
Post by: Bando on November 01, 2016, 01:00:15 PM
Lots and lots and lots and lots of volume!

Looks interesting for sure but this would have to wait until I'm in bulk mode cause ain't no way I could do that while cutting  :o

Its a daily undulating periodiaztion program (DUP), the volume undulates throughout each week, so today my squats will be sets of 7(it was sets of 9 on Monday), and then squats are sets of 5 on Friday. Definitely a bulk mode program, you are 100% right about that!

Hmm, didn't realize those rep changes had a name (DUP) now I know..
Title: Re: Andrew's Big 3 Journal
Post by: John on November 01, 2016, 01:51:39 PM
I just use my Gangsta Wraps for the BFR stuff. Knee wraps won't work.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 01, 2016, 01:59:16 PM
Nice session, interesting mix to throw in between the big 3!
I use my gansta wraps for BFR as well, before I got them I used my voodoo floss bands but like the gangsta's better.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 01, 2016, 04:40:19 PM
Hope you incorporated TUT into day 2 :P 
Title: Re: Andrew's Big 3 Journal
Post by: reduni on November 01, 2016, 07:14:57 PM
Man that looks like a tough program. Judging by your previous work you'll tear it up and make some nice gains. Good luck and looking forward to your progress.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 01, 2016, 08:43:57 PM
Thanks everyone, i'll be getting some gangsta wraps for the BFR work on my arms. Did some BFR today on the calfs and the knee wraps worked good for that. My SBD wrist wraps are 24" and they were too short to get the velcro to reach, it looks like the gangsta's are 36" so i guess they work good for the arms.

11-1-16

PH3 Day 3, Squat, Bench, Legs

Squat

warm up
barx10
95x8
155x5
200x3
235x1
255x1

program sets
270x7
270x7
270x7

Bench

warm up
barx10
95x10
135x5
155x3
175x1

program sets
185x7
185x7
185x7

Legs

Leg extension (3RIR) *RIR=Reps in reserve
90x8
90x8

Leg curl (3RIR)
70x8
90x8

Calf Raise (1RIR)
50x8
50x8
50x8
50x8
50x8

BFR Calf Raise (cluster set, minimal rest)
25x20
25x10
25x10
25x10


Notes: Super hard day in many aspects. First of all my molar broke yesterday eating chicken at lunch and i've been in severe tooth pain so my diet was off. I think i did not get enough calories. Legs were riddled with DOMS before the session but i managed to grind out the prescribed sets. On squats, every rep on every set was slow today. It was like i had no explosive speed so i just cranked out 21 grinders at 270. Bench press was no problem, maybe a little slow on the last rep of last set but hit the numbers easy. The assistance leg work at the end was a killer, i kept it light, especially with the calf work because i have not done any calf work for a long time and i know how bad sneaky calf DOMS can be (had it before and it sucks).

So after my grinder workout i went to the dentist, got numbed up and drilled on. Temporary crown on my tooth, still waiting for the feeling to come back in my mouth and then hopefully i can eat and get some calories in. Tomorrow is a rest day, thank god. Heavy deads and bench Thursday.



Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 01, 2016, 08:47:19 PM
Hope you incorporated TUT into day 2 :P

you know it :D.....I was flexing in the mirror too, j/k :nanana:
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 02, 2016, 09:44:28 AM
Another killer session Andrew! Sorry about the tooth pain, that sucks donkey bag!
Man that's a ton of work and no doubt you found it tough. Awesome work surviving. The DOMS will get better, it's mainly the layoff that's killing you right now...well then the killer program lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 02, 2016, 10:08:06 AM
Another killer session Andrew! Sorry about the tooth pain, that sucks donkey bag!
Man that's a ton of work and no doubt you found it tough. Awesome work surviving. The DOMS will get better, it's mainly the layoff that's killing you right now...well then the killer program lol

Thanks Shawn, the damn tooth pain sucks. They had to grind away some bone and gums to get enough of a profile on the tooth to connect a crown. Now i feel like i've been punched in the jaw by Mike Tyson. I was thinking the same thing about the DOMS. I'm not adapted to the volume yet. I tapered when i peaked for the meet, took a week off before and after the meet, so while i didnt lose any strength, the volume is a shock to my system right now. Week 2 of PH3 is nearly identical to week one so i should adapt better, or just die...adapt or die, right?...:D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 02, 2016, 12:43:40 PM
I think you need a break from chicken for awhile Andrew :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 04, 2016, 12:09:10 AM
11-3-16

PH3, Day 5 Deadlift, Bench, Upper Body

Deadlift

warm up
barx10
135x10
225x5
315x3
405x1

program sets
415x4
415x4

Bench

warm up
barx10
95x10
135x5
165x3
185x1

Program sets
200x3
200x3
210x3 (200 felt easy today so i upped to 210 for last set)

Upper Body

Chest cable crossovers
40 per side x 15
50 per side x 15

Lat Pull Down
110x12
110x12

Machine Row
130x12
130x12

Cable Curl (straight bar)
60x15
60x15
60x15
60x15
60x15

BFR Cable Curl (cluster set)
30x30
30x15
30x15
30x15

Cable Tricep Pushdown
70x12
70x12
70x12
70x12

BFR Cable Tricep Pushdown
30x30
30x15
30x15
30x15

Notes: Been hobbling around with a bad case of DOMS in my legs from the first few high volume squat sessions. Yesterday was a rest day and i recovered a little but not all the way. Still was sore as fuck today and delayed my workout until this evening. Went to the gym with the game plan of hitting some warm up sets and playing it by ear. The warm ups felt decent so i went for it. Got the 415x4 sets, hip rise was worse than normal but good news is the bar was flying up so strength was there. Bench press strength is on the rise, the program called for 3 sets of 200x3. They felt easy so i went with 210x3 on the third set and that went fine. Tried BFR work on the arms for the first time today. It hurt like hell and i got a good pump from it. Squats tomorrow if my legs cooperate :(

http://www.youtube.com/watch?v=vHBtjyHNdmo (http://www.youtube.com/watch?v=vHBtjyHNdmo)

----------------------------
I think you need a break from chicken for awhile Andrew :o
Its all red meat right now...2 steaks per day quota for me :D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 04, 2016, 03:32:19 AM
Nice work Andrew.  How long are the sessions?
Title: Re: Andrew's Big 3 Journal
Post by: John on November 04, 2016, 07:56:33 AM
You'll adapt to the volume soon. Its fun for me to watch though as Ive always been a volume junky.  :P

Good looking day!

Tooth pain is the worst. I had cracked my left bottom back tooth in 2012 but no pain. Then out of no where in Feb of this year it started hurting real bad. My wife is in the business and said I ate something that exposed the nverve. I could feel my pulse in my tooth. I had a meet coming up in April and there would be no way I could train. I went in to have it fixed but at the last minute told em fuk it pull it. It was the last tooth so there wouldn't be a space. Now, this is coming from someone who never had a cavity in his life. All my teeth were sealed when I was a kid and I took good care of them. Aint no one got time for tooth pain.  8)

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 04, 2016, 08:48:45 AM
Beauty session Andrew, deads Iooked fast and strong and sounds like the bench went well. Another big volume day under the belt.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 04, 2016, 09:33:46 AM
I like that increase on bench!  :)
Hope the doms subside for squats!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 04, 2016, 11:09:52 PM
11-4-16

PH3 Day 6, Squats, Legs

Squats

warm up
barx10
115x8
155x5
220x3
245x1
275x1

program sets
290x5
290x5
290x5

Legs

BFR Leg Extension
50x30
50x15
50x15
50x15

BFR Leg Curl
50x30
50x15
50x15
50x15

Seated Calf Raise
110x15
110x15
110x15

BFR Calf Raise
60x30
60x15
60x15
60x15

Notes: Some leg and calf DOMS was lingering going into this and i'm pretty sure i refreshed it with this workout. It had me hobbling out of the gym ;D ...Beat up the legs pretty good tonight. Squats were hard, on the last rep of my second set i was VERY close to failure. I stalled about 1/2 up and started to grind and lean a little to the left. My friend at the gym came running over to help but i managed to grind it up unassisted. Due to the close call on set 2, i had my friend stand behind me and spot me on set 3. Set three actually went better than set 2. I focused on speed and explosiveness and my buddy was yelling at me and i think it helped. To put this weight in perspective for me, in my meet a few weeks ago my opener was 295. So doing three sets of 290x5 really pushed me tonight.

The BFR stuff on the legs is gnarly, especially the calfs, they hurt like hell by the end. This program is pushing me to the edge of my current abilities right now...hopefully somewhere out there in the ether beyond my comfort zone is where the gains are  ;D

Rest day tomorrow and then week 2 starts with high volume squats, bench and deads on Sunday.

-----------------------------------
You'll adapt to the volume soon. Its fun for me to watch though as Ive always been a volume junky.  :P

Good looking day!

Tooth pain is the worst. I had cracked my left bottom back tooth in 2012 but no pain. Then out of no where in Feb of this year it started hurting real bad. My wife is in the business and said I ate something that exposed the nverve. I could feel my pulse in my tooth. I had a meet coming up in April and there would be no way I could train. I went in to have it fixed but at the last minute told em fuk it pull it. It was the last tooth so there wouldn't be a space. Now, this is coming from someone who never had a cavity in his life. All my teeth were sealed when I was a kid and I took good care of them. Aint no one got time for tooth pain.  8)


Thanks John, I think you would like it, this program is filled with volume and the other factor is frequency. The frequency of the big 3 is higher than i am used to.  Usually only one rest day inbetween squats, and also squatting the day after heavy deads. The combo of the 2 is pushing me to my limits

The tooth thing sucked, my jaw was sore as hell for a few days but today its feeling better. Good thing is it looks like they will be able to save the tooth. That sucks yours had to get pulled, but i guess if you had to lose one, the one in the far back would be the best to let go.

Beauty session Andrew, deads Iooked fast and strong and sounds like the bench went well. Another big volume day under the belt.
Thanks Shawn, these volume sessions are straight up brutal!

I like that increase on bench!  :)
Hope the doms subside for squats!
Thanks Eric. Out of all my lifts, the bench feels the best so far on this program. That is good news because my bench is a weak-point that i want to bring up. The DOMS did subside fairly well today, by the time i got through my warm up sets I really did'nt notice any soreness. But then again, maybe that was survival instinct kicking in with nearly 300lbs on my back trying to crush me :D

Nice work Andrew.  How long are the sessions?

Thanks Dave, good question, these sessions do take a bit longer than JC for example. The sessions are taking me about 1hr and 45min. I take a good 5 min break between my squat and deadlift work sets to fully recover and then i pick up the pace on the assistance stuff.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 06, 2016, 04:51:33 PM
11-6-16

PH3 Day 8, Squat, Bench, Deadlift

Lots of stretching, legs are very stiff and not recovered

Squat
warm up
barx10
95x8
135x5
185x8
225x1

Program sets
255x1 :(

Program called for 3 sets of 255x9.  I racked it after 1 rep because i could feel I'm not recovered and i'm worried about injury, my legs are just smoked.

Bench Press
warm up
barx10
95x10
135x5
155x3

Program sets
175x9
175x9
175x10 Vid (did one extra rep cuz the strength was there)

Deadlift

Program called for 2 sets of 365x7. I did not do any deads today

Notes: So this is my experience of running one week of Layne Norton's PH3 program.

Squat
I went into the program using a true 1RM on my squat at 350lb which is a rep that I barely grinded up at the meet but i got a legal lift. Overall the squatting in PH3 is overwhelming to me. My body does not recover fast enough. The program has 3 squat days per week, 2 of them only have one rest day between them and they are HIGH volume. My legs just do not recover fast enough to keep up. It would have been dangerous for me to do the workout today as prescribed.

Bench
I overestimated my bench and went in at 240lbs, (i failed a full pause rep of 230lb at my meet). The bench frequency is high on PH3 with 3 bench days per week and lots of assistance stuff. I know its early in the program to really come to any conclusions but overall, my bench seems to be progressing great, i have hit the program sets easy and there is no recovery problem like there is with the squats. Overall, my upper body seems to tolerate the high volume high frequency well.

Deads
I went in at 505lbs which is a true 1RM from my meet. I think the deadlift volume and frequency is tolerable for me because even with my legs being very sore from the squats, i hit my program sets ok in the first week. That being said, today on my first day of the 2nd week i didnt even attempt to deadlift because my hamstrings were so sore.

Conclusion so far
I think the squat programming is too aggressive with too little recovery time on PH3 if a true 1RM is used. This has an impact on the deadlifts which are actually programmed much better.  Moving forward i will drop the squat 20lbs to a max of 330 and keep going. There are auto-regulation points in the program to increase your %'s based on AMRAP sets so there is no harm in starting a little low. I'll see how this works but there is a chance that the squat frequency of the program is just too much, and if that is the case for me, I will just kick PH3 to the curb, no fuks given.

http://www.youtube.com/watch?v=WkRzvPHIyNk (http://www.youtube.com/watch?v=WkRzvPHIyNk)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 06, 2016, 05:31:03 PM
Good job on the bench anyway! I will be honest when I looked this program up, I thought there is no way in faak I would ever run it. It's too much for this guy. I am a volume pussy as it is and that is one killer program. That being said hopefully once the intitial volume shock is over, maybe it will get manageable. It's tough to judge too, you just came off several days off and a while before that at reduced volume.
Either way, lots of programs out there and you already know one that you kick ass on:)
Hang in there Andrew, take an extra couple days off if you need man, it helps a ton. We aren't 20 anymore unfortunately! Sniffle
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 06, 2016, 06:39:18 PM
I'm starting cube tomorrow.....join me  8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 06, 2016, 08:17:29 PM
I'm starting cube tomorrow.....join me  8)

Tempted, but i'm gonna adjust my squat numbers and still give this thing a chance for a little while longer. If i end up with peg legs again after another week, i'm in :D


Good job on the bench anyway! I will be honest when I looked this program up, I thought there is no way in faak I would ever run it. It's too much for this guy. I am a volume pussy as it is and that is one killer program. That being said hopefully once the intitial volume shock is over, maybe it will get manageable. It's tough to judge too, you just came off several days off and a while before that at reduced volume.
Either way, lots of programs out there and you already know one that you kick ass on:)
Hang in there Andrew, take an extra couple days off if you need man, it helps a ton. We aren't 20 anymore unfortunately! Sniffle

Thanks Shawn, the bench felt great today. I think i am learning how to stay tight a little more. For the other stuff, I think there is a chance what i am experiencing is just a volume shock and i might be able to work thru it, i'll keep at it and find out. One thing positive is i am injury free, this program is not giving me pain in my joints- its just my leg muscles are smoked hard. I feel like if i can get thru it i might get some killer growth in the legs. +1 on not feeling 20 anymore. I feel real old and stiff right now
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 07, 2016, 10:48:14 PM
11-7-16

PH3 Day 9 Upper Hypertrophy

Incline DB Press
60x8
65x8

Lat Pull Down
170x8
170x8
170x8

Machine Row
130x8
150x8

OHP
95x5
115x6
115x6

EZ Bar Curl
45x8
45x8
45x8
45x8
45x8

BFR Machine Curl
20x30
20x10
20x10
20x10

Tricep rope pushdown
90x8
90x8
90x8
90x8
90x8

BFR Tricep rope pushdown
40x20
40x10
30x10
40x10
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 07, 2016, 11:04:00 PM
Huge hypertrophy session Andrew, man those days must be a faaking relief!! 8)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 08, 2016, 09:40:24 AM
Wouldn't feel too bad Andrew. I think some of us have trouble pushing that kind of volume day in and day out.
I ran 5x5 last winter and tried to throw in some stuff on T, Th. Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.
Father Time is a bastard of the highest degree!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 08, 2016, 11:59:55 PM
11-8-16

PH3, Day 10, Squat, Bench, Legs

Squats

warm up
barx10
115x8
155x5
195x3
245x1
265x1

program sets
265x7
265x7
265x7

Bench

warm up
barx10
95x8
135x5
165x3

Program sets
185x7
185x7
185x7

Legs

Leg Extension
90x8
110x8

Leg Curl
70x8
110x8

Seated Calf Raise
110x12
110x12
110x12

BFR Seated Calf Raise
80x20
80x15
80x15
80x15

Notes: Recovered and back in action, squats felt good today, bench was also firing well although i could feel some extra fatigue from the tricep hypertrophy work yesterday. I think i'm back on track with this challenging program. Fuck father time i refuse to be a weakling with my squats :D

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


Wouldn't feel too bad Andrew. I think some of us have trouble pushing that kind of volume day in and day out.
I ran 5x5 last winter and tried to throw in some stuff on T, Th. Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.
Father Time is a bastard of the highest degree!

I agree, the volume is a bitch! I skipped the deads and squats Sunday and it was the right call. Back on track today firing on all cylinders.

Huge hypertrophy session Andrew, man those days must be a faaking relief!! 8)

Its funny, when i go to the gym and only do hypertrophy it almost doesnt feel like a workout. Your right, its like a relief day :D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 09, 2016, 07:58:46 AM
Great to see you feeling recovered Andrew, looks like you killed this workout! Solid bench and squats!
Title: Re: Andrew's Big 3 Journal
Post by: John on November 09, 2016, 11:12:07 AM
There ya go!! Thats the attitude of a winner.
Title: Re: Andrew's Big 3 Journal
Post by: Trev71 on November 09, 2016, 03:36:27 PM
Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 09, 2016, 04:09:29 PM
Awesome. Nice work Andrew.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 09, 2016, 04:22:42 PM
Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

That was just SL5x5 nothing fancy. It did take my squats up past previous prs.
For someone that already has heavy ass squats I don't think they'd be able to run it.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 09, 2016, 09:41:51 PM
Great to see you feeling recovered Andrew, looks like you killed this workout! Solid bench and squats!

Thanks Shawn, slowly getting back into the groove, feelz good.

There ya go!! Thats the attitude of a winner.

thanks John, got to get in the right headspace, for me it makes a big difference where i am mentally

Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

I'm the same way Trev. Hobbling around for 2 days after i squat heavy. This program is almost an experiment to see if my body can adapt to the higher frequency. We'll see what happens, so far its been brutal

Awesome. Nice work Andrew.

Thanks Dave! Weird, i was looking back on some of my training vids when i was running JC and i was stronger a month or two ago than i am now. It seems like i peaked for the meet and then my strength dropped and i am now building it back up again.

Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

That was just SL5x5 nothing fancy. It did take my squats up past previous prs.
For someone that already has heavy ass squats I don't think they'd be able to run it.

agreed that the linear program like 5x5 would only work for so long before it would stall
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 11, 2016, 12:05:45 AM
11-10-16

PH3, Day 12, Deadlift, Bench, Upper-Body

**Today was the first AMRAP day in the program where i test Deadlift and Bench

Deadlift

warm up
115x10
155x8
248x5
336x3 doh/chalk

Program sets
417x4
417x4
417xAMRAP Got 5. Wanted 6 but just felt a little off tonight on my deads. They felt heavy

Bench

warm up
barx10
95x10
135x5
165x3
190x1

Program sets
200x5
200x5
200x5
200xAMRAP Got 10. Wanted 7, Bench felt real good tonight, rep PR

Upper-Body

Cable Cross-Over
50x12
50x12

Lat Pull down, wide grip
110x15
110x15

Machine Row
130x15
110x15

DB Lat Raise
15'sx12
15'sx12

Preacher Curl
45x12
45x12
35x12
25x12
25x10

BFR Machine Curl
20x30
20x15
20x15
20x15
20x15

Tricep Pushdown (straightbar)
110x15
140x15

I think my bench strength is moving on this program. Never had 200lb feel so light before. Based on the AMRAP #'s, my deadlift will stay the same at 505, but my bench programming will increase from 240 to 245.

http://www.youtube.com/watch?v=0UhTjEWjCPA (http://www.youtube.com/watch?v=0UhTjEWjCPA)

http://www.youtube.com/watch?v=vGn03KzVtb4 (http://www.youtube.com/watch?v=vGn03KzVtb4)


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 11, 2016, 12:32:57 AM
Great session Andrew! 417 x 5 is purdy sweet after pulling 8 reps there beforehand!
Bench is charging full steam, strong set!
Lots of work done on the upper body after all that work! Kick ass mang!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 11, 2016, 07:52:35 AM
A pass on both tests.  Awesome that bench is feeling so good right now. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 11, 2016, 05:20:19 PM
A pass on both tests.  Awesome that bench is feeling so good right now. 
Great session Andrew! 417 x 5 is purdy sweet after pulling 8 reps there beforehand!
Bench is charging full steam, strong set!
Lots of work done on the upper body after all that work! Kick ass mang!

thanks guys, squats and leg work this evening. Just got to drag my pussy self in there and do it.  :'(
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 11, 2016, 10:48:05 PM
11-11-16

PH3 Day 13, Squats, Legs

AMRAP day for squats. Local gym was closed for veterans day so i worked out at home

Squats
warm up
barx10
95x8
135x5
185x3
225x3
255x1
275x1

Program sets
290x5
290x5 Vid***form breaking down. Called it here and dropped the weight to 260
260x5
260xAMRAP. Did 5. Vid

Standing Calf Raises
110x15
110x15
110x15

Notes: Was supposed to do 4 sets at 290x5 tonight and pulled the plug after 2 sets. Its weird, ever since my meet the strength is just not there in my legs and what happens is my legs stall and then i lean forward and muscle up the rep with my lower back. I decided to self regulate and drop the weight to 260 and work on staying more upright. I care more about form than numbers right now, and it helped a little. I will reset my programming based on a 320lb squat 1RM and i am going to work some accessories to work on quad strength. Hard to describe but my quads just feel dead, like they are not firing like they should. Still happy with the weight moved tonight, my son was there supporting me and i'm getting him started out on squats as well. He hit some reps at 135 tonight for the first time.

http://www.youtube.com/watch?v=V3r_ELb3k2M (http://www.youtube.com/watch?v=V3r_ELb3k2M)

http://www.youtube.com/watch?v=qAJLHo30L_8 (http://www.youtube.com/watch?v=qAJLHo30L_8)




Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 11, 2016, 11:01:40 PM
Boo vids won't play for me! Sorry to hear about the squat issues, I honestly think you just might still be run down from the volume shock. The fatigue is just causing the legs to give up and dump to the PC. Good work dropping down to keep you're form intact, it's hard on the ego but a smart move.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 12, 2016, 11:11:22 AM
This happened to me after I ran smolov and JC as well.  Not trying to compare it to your meet of course but after that intensity I was just wiped out after.   I wouldn't be surprised if you're still recovering from the meet prep and the meet.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 12, 2016, 08:18:04 PM
This happened to me after I ran smolov and JC as well.  Not trying to compare it to your meet of course but after that intensity I was just wiped out after.   I wouldn't be surprised if you're still recovering from the meet prep and the meet.
Could very well be, I've been fighting to not give up  ground on my working weights for squats but i will because i want to keep the form tight. I'll just work my way back up thru reps

Boo vids won't play for me! Sorry to hear about the squat issues, I honestly think you just might still be run down from the volume shock. The fatigue is just causing the legs to give up and dump to the PC. Good work dropping down to keep you're form intact, it's hard on the ego but a smart move.

Thanks Shawn, i've learned to recognize what happens for me when my form breaks down. I'm feeling the breakdown too much with my 290 sets so gonna drop things a bit for a little while and keep with the high volume
Title: Re: Andrew's Big 3 Journal
Post by: reduni on November 13, 2016, 10:21:11 AM
I can see the volume kicking you ass for sure. Cool to see you not lifting with your ego and getting hurt. It's amazing what age and wisdom will do. I wonder if upping calories would help conquer the extra volume?

I'm impressed with the numbers though. I'm sure by the end of the cycle you'll have improved your lifts for sure.
Title: Re: Andrew's Big 3 Journal
Post by: John on November 13, 2016, 05:09:30 PM
Nice that you got your son squatting!

Your CNS can take more time to recover from than your body. Some people I know take 2 weeks or more off after a meet. it might have been aggressive of you to jump into another program so soon.

I'm not one for the time sink priciple IE since I'm this far I mine as well finish kinda thinking. IMO that actually sets you back further than if you stop whats not working and re-think your strategy to progress. 1/2 assing a program to completion won't accomplish much except drain your motivation, IMO.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 13, 2016, 11:22:55 PM
11-13-16

PH3, Day 15, Squat, Bench, Deadlift

Squat

warm up
barx10
115x8
145x5
185x3
205x1

Program sets
230x9
230x9 Sped up tempo and got thru it better. working on more explosiveness
230x9 Decent set

Bench

warm up
barx10
95x10
135x5
165x3

program sets
180x9
180x9
180x9 Bench is still going strong. Powered these out no problem.

Deadlift

warm up
barx10
135x8
225x5
315x3

Program sets
365x2...dun

**was supposed to do 3 sets of 365x7. Lower back was fatigued from the squats and not fully recovered,  worried I was gonna make a visit to snap city so i stopped

So, this will be my last workout on PH3. I had fun giving this challenging program a run, but after 2 weeks of running it, i have to say i do not think Layne Norton did a good job with the squat and deadlift programming. There are not enough recovery days and this is a dangerous program for injury if the trainee goes into it with real numbers without sandbagging. Just look at my last 4 days:

Thursday: Deadlifts 85%1RM 13 reps, Bench 85%1RM 25 reps
Friday: Squats 85% 1RM 20 Reps
Sat: Rest
Sunday: Squats 75% 1RM 27 reps, Bench 75% 1RM 27 reps, Deadlift 75% 1RM, 21 reps



Plan moving forward is to deload this week and then start something else next week. Not sure at this point. The one takeaway for me from PH3, is I respond well to the high frequency and volume for bench press, because my bench was trucking along nice. So i will look to add that component in my next training block.

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

Nice that you got your son squatting!

Your CNS can take more time to recover from than your body. Some people I know take 2 weeks or more off after a meet. it might have been aggressive of you to jump into another program so soon.

I'm not one for the time sink priciple IE since I'm this far I mine as well finish kinda thinking. IMO that actually sets you back further than if you stop whats not working and re-think your strategy to progress. 1/2 assing a program to completion won't accomplish much except drain your motivation, IMO.

I hope my son keeps going, he is 19yrs old, 6ft about 230lb. He could be a beast if he sticks with it. Good call, tonight was the last straw for me on PH3. It wasnt for me.

I can see the volume kicking you ass for sure. Cool to see you not lifting with your ego and getting hurt. It's amazing what age and wisdom will do. I wonder if upping calories would help conquer the extra volume?

I'm impressed with the numbers though. I'm sure by the end of the cycle you'll have improved your lifts for sure.

Thanks reduni, its a fine line figuring out how to push hard beyond the comfort zone but also knowing when to scale back a little to avoid injuries
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 14, 2016, 09:44:32 AM
You gave it a good go Andrew, I know that program would be too much for me anyway and don't think I would even attempt it. It's all a good learning experience about how far you can push vs what you can recover from. If you weren't getting into the groove after 2 weeks faak it.
The one thing I really liked about JC was grouping squats/deads together, hitting lower 2x a week like that seemed to allow adequate recovery and allow for sessions you could really push hard on.
TSA I am enjoying as well, bench volume is pretty high and I seem to be responding.
Squats and deads are going very well but it is much less aggressive than JC in terms of jumps and percentages. I find lower body recovery  tougher than JC, especially the first 5 weeks, but with the massive warmups it seems to get you through.
Enjoy the deload and looking forward to what you come up with!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 14, 2016, 11:32:38 AM
You gave it a good go Andrew, I know that program would be too much for me anyway and don't think I would even attempt it. It's all a good learning experience about how far you can push vs what you can recover from. If you weren't getting into the groove after 2 weeks faak it.
The one thing I really liked about JC was grouping squats/deads together, hitting lower 2x a week like that seemed to allow adequate recovery and allow for sessions you could really push hard on.
TSA I am enjoying as well, bench volume is pretty high and I seem to be responding.
Squats and deads are going very well but it is much less aggressive than JC in terms of jumps and percentages. I find lower body recovery  tougher than JC, especially the first 5 weeks, but with the massive warmups it seems to get you through.
Enjoy the deload and looking forward to what you come up with!

Thanks for all your support Shawn. I agree about liking the lower body programming on JC. Its a lot better thought out, where the program pushes you hard but also has recovery time built in. Interesting how you are finding it harder to recover on TSA even though the weights are much less agressive than JC. It shows that volume is really the key factor that makes recovery hard.

Trying PH3 was fun, program was just not for me. I learned some stuff, for example i need to work my arms more. I think the curls and tricep work along with the DB pressing are the things that are leading to my bench moving. I never did any dedicated arm work and my weak point on bench has never been off the chest, its always been the upper part of the lift where my arms take over.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 14, 2016, 01:38:56 PM
The thing with TSA is there are 2 squats days and 2 deadlift days each week so the lower back, hips  and glutes are always under fire. The warmups get me through everytime very well though.
Week 2 on JC had me pretty faaked up in retrospect....hell even week 1 did lol
Either way both are doable programs
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 16, 2016, 01:05:04 AM
11-15-16

Got into the gym tonight and did whatever the hell i felt like doing. for some reason i felt like pulling some sumo deadlifts. Also decided to stay on program for PH3 for bench only and did my bench press since it has been moving along nicely

Sumo Deads
95x10
175x8
265x5
265x5
265x5

kept them light, worked on form and using lower body. Nice stretch

Bench press
barx15
95x10
135x5
165x3

program sets
190x7
190x7
190x7
190x7

Assistance

Lat pull down, wide grip
70x10
110x12
110x12

Cable crossover Flys
30x12
50x12
50x12

Machine Row
70x10
130x8
150x8

Preacher Curl
45x12
45x12

Tricep Pushdown
80x15
120x15

Good session, bench still feeling strong, got a good pump in the arms afterwards too. Love those cable flys, i get a killer squeeze in the chest and hold it a little on each rep

Health Update

had a health checkup yesterday at my work. They make us do this now for our health insurance. Was curious how it would turn out because i've been on a good bulk since June. I eat 4-6 whole eggs a day, lots of red meat, about 1/2 gallon whole milk per day. Supps I've been taking are creatine mono, orange triad multi-vitamins and Omega 3's.

Nov 2016
Weight: 216
BF%: 23.1
Lean body mass: 166lb
Total Cholesterol: 174
HDL Cholesterol: 59
Blood Pressure: 142/90 :eek:

Nov 2015
Weight: 196
BF%: 21.9
Lean body mass: 153lb
Total Cholesterol: 227
HDL Cholesterol: 58
Blood Pressure: 123/68

Bloodwork was interesting. My cholesterol dropped to 174 total, with 59HDL which was the best reading ive ever had. I've consistently been over 200 for at least a decade. First time i've ever had a total less than 200 in my life. Blood pressure is a concern. Not sure what is going on there, but i scheduled an appointment with the doc to have it checked out next week. I would be surprised if it is actually that high, i suspect a bad read. I've never had high BP before. But maybe its the weight gain?

For bodyfat % they have us stick our arms out straight and hold one of those scanner things. Not putting much confidence in the accuracy of it, but the one thing i like is the change from this year to last year. According to the measurements, i have potentially gained 13lbs of lean mass in a year which would be terrific.

I'll report back on the BP next week, hope its not an issue, but if it is, I'll be changing my diet and adding in some cardio.

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


The thing with TSA is there are 2 squats days and 2 deadlift days each week so the lower back, hips  and glutes are always under fire. The warmups get me through everytime very well though.
Week 2 on JC had me pretty faaked up in retrospect....hell even week 1 did lol
Either way both are doable programs

2 days of squats and 2 days of deads would be tough. i like how JC does it. I agree both programs are doable, as long as the trainee eats! I see some folks on BB.com trying to run JC on a defecit and i know it wont work well. Its just too aggressive of a program. Need those extra cals to support it.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 16, 2016, 10:09:34 PM
Strong benching Andrew and nice work on the sumos.  Looked like a fun session. Sounds like the health checkup went well, blood pressure may not be an issue,  trends over time is a better indicator but worth following up on anyway.  Sounds like you have made some fantastic muscle gains 8)
Title: Re: Andrew's Big 3 Journal
Post by: John on November 16, 2016, 10:14:17 PM
Strong benching Andrew and nice work on the sumos.  Looked like a fun session. Sounds like the health checkup went well, blood pressure may not be an issue,  trends over time is a better indicator but worth following up on anyway.  Sounds like you have made some fantastic muscle gains 8)

This. Trend over time is the key.

I wouldn't doubt you've added some LBM. Look at how strong you've gotten over this past year :o

Agree, JC is tough to run by itself. On a deficit it would really suck! Speaking of JC...
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 16, 2016, 10:18:12 PM
Strong benching Andrew and nice work on the sumos.  Looked like a fun session. Sounds like the health checkup went well, blood pressure may not be an issue,  trends over time is a better indicator but worth following up on anyway.  Sounds like you have made some fantastic muscle gains 8)

This. Trend over time is the key.

I wouldn't doubt you've added some LBM. Look at how strong you've gotten over this past year :o

Agree, JC is tough to run by itself. On a deficit it would really suck! Speaking of JC...
So I hear this Saturday is a super day to begin JC week 1...day 1...
I think the 2 doods above should hit this shit together!!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 17, 2016, 12:59:02 AM
Strong benching Andrew and nice work on the sumos.  Looked like a fun session. Sounds like the health checkup went well, blood pressure may not be an issue,  trends over time is a better indicator but worth following up on anyway.  Sounds like you have made some fantastic muscle gains 8)

This. Trend over time is the key.

I wouldn't doubt you've added some LBM. Look at how strong you've gotten over this past year :o

Agree, JC is tough to run by itself. On a deficit it would really suck! Speaking of JC...
So I hear this Saturday is a super day to begin JC week 1...day 1...
I think the 2 doods above should hit this shit together!!!

JC?? ahhh the punishment is calling....You know i'm out there floating without any direction right now and could be easily persuaded :D.... I was actually considering a cut for awhile but if John is pulling the trigger i may go for another run of JC..little bit of healthy peer pressure
Title: Re: Andrew's Big 3 Journal
Post by: John on November 17, 2016, 07:48:18 AM
If the moons align and I will start on Saturday. Have a bad head cold right now so that will suck. Tried out squats on Tuesday and actually was able to get some heavy singles in pain free. Might be OK. Sandbagging squats and deads this JC run anyhow. Although day one 4 sets of 6 at 360 hardly seems like sandbagging  :-[
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 17, 2016, 07:51:42 AM
Sumo deads warmup FTW!

You've come a long way on bench and it looks like it's still climbing  :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on November 17, 2016, 12:52:33 PM
Just catching up in here. Looks like you've had a lot of good stuff going on. Good luck with whatever program you decide to run next.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on November 17, 2016, 01:31:38 PM
Good luck with whatever program you choose. I'm sure you'll make some gains with whatever you go with. You have the drive and knowledge for it.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 17, 2016, 02:29:15 PM
Thanks everyone, something will be coming along soon. Enjoying the deload this week so far!

If the moons align and I will start on Saturday. Have a bad head cold right now so that will suck. Tried out squats on Tuesday and actually was able to get some heavy singles in pain free. Might be OK. Sandbagging squats and deads this JC run anyhow. Although day one 4 sets of 6 at 360 hardly seems like sandbagging  :-[

Hope that head cold kicks and you run it John, I just plugged in some numbers for a new cycle of JC and i like the way it looks.  i looked at the numbers based on the rep calculations from my final lifts of my week 5 from my last JC cycle. The rep calcs were  close to what i accomplished at my meet. For example, the rep calcs said 506lb deadlift and i hit 505lb, the rep calc said 335 for squat and i hit 350 (not clean though, 335 probably was a better number for a 1RM and keeping form tight) and bench said 235 and i hit 220 at the meet.

so If i do this,  i'm going with 335 for squat, 505 for dead and 245 for bench. Bench i'm bumping to 245 because i'm looking at the weight and rep ranges at this number and they look achievable to me right now. For squats, I'm hoping my little test run with PH3 conditioned me for the first two weeks of heavier volume with JC
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 17, 2016, 04:14:56 PM
Dewit! Dewit! Dewit!
Title: Re: Andrew's Big 3 Journal
Post by: John on November 17, 2016, 05:29:15 PM
Thanks everyone, something will be coming along soon. Enjoying the deload this week so far!

If the moons align and I will start on Saturday. Have a bad head cold right now so that will suck. Tried out squats on Tuesday and actually was able to get some heavy singles in pain free. Might be OK. Sandbagging squats and deads this JC run anyhow. Although day one 4 sets of 6 at 360 hardly seems like sandbagging  :-[

Hope that head cold kicks and you run it John, I just plugged in some numbers for a new cycle of JC and i like the way it looks.  i looked at the numbers based on the rep calculations from my final lifts of my week 5 from my last JC cycle. The rep calcs were  close to what i accomplished at my meet. For example, the rep calcs said 506lb deadlift and i hit 505lb, the rep calc said 335 for squat and i hit 350 (not clean though, 335 probably was a better number for a 1RM and keeping form tight) and bench said 235 and i hit 220 at the meet.

so If i do this,  i'm going with 335 for squat, 505 for dead and 245 for bench. Bench i'm bumping to 245 because i'm looking at the weight and rep ranges at this number and they look achievable to me right now. For squats, I'm hoping my little test run with PH3 conditioned me for the first two weeks of heavier volume with JC

Ok- Im in! Lets roll.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 17, 2016, 05:31:20 PM
Blows me away how high your DL number is  :o
One day....one day I too will climb that lofty mountain  :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 17, 2016, 06:46:12 PM
Thanks everyone, something will be coming along soon. Enjoying the deload this week so far!

If the moons align and I will start on Saturday. Have a bad head cold right now so that will suck. Tried out squats on Tuesday and actually was able to get some heavy singles in pain free. Might be OK. Sandbagging squats and deads this JC run anyhow. Although day one 4 sets of 6 at 360 hardly seems like sandbagging  :-[

Hope that head cold kicks and you run it John, I just plugged in some numbers for a new cycle of JC and i like the way it looks.  i looked at the numbers based on the rep calculations from my final lifts of my week 5 from my last JC cycle. The rep calcs were  close to what i accomplished at my meet. For example, the rep calcs said 506lb deadlift and i hit 505lb, the rep calc said 335 for squat and i hit 350 (not clean though, 335 probably was a better number for a 1RM and keeping form tight) and bench said 235 and i hit 220 at the meet.

so If i do this,  i'm going with 335 for squat, 505 for dead and 245 for bench. Bench i'm bumping to 245 because i'm looking at the weight and rep ranges at this number and they look achievable to me right now. For squats, I'm hoping my little test run with PH3 conditioned me for the first two weeks of heavier volume with JC

Ok- Im in! Lets roll.

Alright, im IN!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 17, 2016, 06:50:25 PM
Blows me away how high your DL number is  :o
One day....one day I too will climb that lofty mountain  :D

thanks Eric, I feel the same way about your pressing skills--one day i will hopefully achieve your bench numbers as well :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 20, 2016, 12:50:23 AM
11-19-16

OSS, JC Week 1, Lower 1

(Out Squat Shawn)
:D

Squats

warm up
barx10
115x8
155x5
185x3
225x2
255x1

Program sets
270x6
270x6
270x6 vid
270x6

Deadlifts

warm up
135x10
225x5
315x3
365x1

program sets
405x6
405x6 vid

Calf Raise
110x15
110x15
110x15

Feels good to be back on JC. I took a week off squats and deads and my strength felt much better tonight. This will be a challenging cycle of JC, i increased my squat 20lbs, my bench 5lbs and my deadlift 30lbs over my last cycle. My son is training with me and i put him on the JC for beginner routine.

http://www.youtube.com/watch?v=BgGDRoDkXYI (http://www.youtube.com/watch?v=BgGDRoDkXYI)

http://www.youtube.com/watch?v=lpd3dgdryfY (http://www.youtube.com/watch?v=lpd3dgdryfY)




Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 20, 2016, 02:06:25 AM
Lol its getting real around here now  ;D 


Nice start man.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 20, 2016, 10:17:58 AM
Strong session Andrew, squats and deads looked great. Coming for me huh? It's good to have dreams kid:)
Lol no doubt you can take me out though, squats are like my wooden leg.
Title: Re: Andrew's Big 3 Journal
Post by: John on November 20, 2016, 11:16:35 AM
Nice start on OSS  ;D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 21, 2016, 12:12:22 AM
Nice start on OSS  ;D

Thanks John, off and running!

Lol its getting real around here now  ;D 

Nice start man.

Thanks Dave, got to chase after something, right? :D

Strong session Andrew, squats and deads looked great. Coming for me huh? It's good to have dreams kid:)
Lol no doubt you can take me out though, squats are like my wooden leg.

I've got mad respect for your lifts, setting some lofty goals. Speaking of wooden legs, thats how my legs feel today after yesterday's squats and deads  ;D

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

11-20-16

JC Week 1, Upper 1

Bench Press
barx15
95x10

program sets
125x10
165x10
185x8
190x6 paused last rep

extra set
205x5

T-bar Row (plate loaded)

80x10
90x10
115x8
115x8

Preacher Curl
45x15
55x15
55x15

Skull Crusher
45x15
55x15
55x15
75x5

Decent session, didn't get to it until pretty late this evening and felt lackluster on energy, but bench felt ok so that was a win. Going to hit my next upper in the gym so i can do some more variety on the assistance stuff.

Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 21, 2016, 07:44:53 AM
Me likes that extra bench set  :thumbsup:
Before you know it your bench and squat will be in line with your DL and your overall total is going to be great!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 21, 2016, 09:28:46 AM
Beauty work Andrew! Strong extra bench set in there.  What do you have to do T-bars at home? Would love to have either that or some sort of chest supported row.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 21, 2016, 11:04:03 AM
Beauty work Andrew! Strong extra bench set in there.  What do you have to do T-bars at home? Would love to have either that or some sort of chest supported row.


He bought this. Seriously tempted to get one myself instead of using the v-bar attachment from the lat pulldown station.

Nice back/pull session Eric. I just bought a T-Bar row attachment from Rogue for my home gym. Supposed to be here tomorrow so i should have those in the mix soon too


edit: It showed up today, here it is. Probably paid way too much for it, but i like quality stuff and i think its worth it. :

([url]http://i.imgur.com/LfqzSE3.jpg[/url])
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 21, 2016, 11:10:00 AM
Noice! Thanks Eric....guess I would need a landmine anchor for the other end of the bar.....hmmm
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 21, 2016, 11:24:35 AM
Noice! Thanks Eric....guess I would need a landmine anchor for the other end of the bar.....hmmm

I just tuck the other end of the bar in one of the corners of the rack at work. Keeps it from sliding back and that's all I need.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 21, 2016, 10:39:05 PM
11-21-16

Rest day, Saw the doc today to get a checkup on my blood pressure. Came in at 132/72 today, much better than the 142/90 last week. Resting pulse 62 bpm. Doc said no worries, keep powerlifting and eating.
----------------------------------------------

Me likes that extra bench set  :thumbsup:
Before you know it your bench and squat will be in line with your DL and your overall total is going to be great!


Thanks Eric, bench is moving forward, not fast, but moving. I am confident that i can hit a 315 bench if I keep at this for a few years :D

Beauty work Andrew! Strong extra bench set in there.  What do you have to do T-bars at home? Would love to have either that or some sort of chest supported row.




Beauty work Andrew! Strong extra bench set in there.  What do you have to do T-bars at home? Would love to have either that or some sort of chest supported row.


He bought this. Seriously tempted to get one myself instead of using the v-bar attachment from the lat pulldown station.

Nice back/pull session Eric. I just bought a T-Bar row attachment from Rogue for my home gym. Supposed to be here tomorrow so i should have those in the mix soon too


edit: It showed up today, here it is. Probably paid way too much for it, but i like quality stuff and i think its worth it. :

([url]http://i.imgur.com/LfqzSE3.jpg[/url])



Its a nice bar attachment. Like always, Rogue makes some damn good stuff. Like Eric said, just put the bar into a corner somewhere and start rowing away. Works good. I like the neutral grip position, it feels better on my elbows.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 21, 2016, 10:45:37 PM
Mine gonna have to pick one up...eventually lol. I have been buying way too much lately and believe it or not I still haven't got my new bar I ordered with those new bumpers. Supposed to be here on Wednesday.....I hope it comes before my mock meet, I am looking forward to trying to max out with a bar with some whip. Think it may add a few lbs on my deadlift PR!!
Great news on the blood pressure, eat and out squat Shawn...doctors orders!!
Title: Re: Andrew's Big 3 Journal
Post by: John on November 21, 2016, 11:04:12 PM
Funny I have my cart loaded full on the Rogue site as I type this. Matador attachment for my rack, landmine attachment and a landmine handle so far. Will add two more items for $5 shipping if the wife lets me!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 21, 2016, 11:18:48 PM
Mine gonna have to pick one up...eventually lol. I have been buying way too much lately and believe it or not I still haven't got my new bar I ordered with those new bumpers. Supposed to be here on Wednesday.....I hope it comes before my mock meet, I am looking forward to trying to max out with a bar with some whip. Think it may add a few lbs on my deadlift PR!!
Great news on the blood pressure, eat and out squat Shawn...doctors orders!!


Cant believe you didnt get that new bar yet. Seems like a frekin year you've been waiting. Hope you get it, it will be PR city.. For that landmine row attachment, Rogue offers a fat bar grip and regular diameter grip option. The one i got is the regular grip. I figured i could always put some fat gripz on it if i wanted to go with a fat bar set up. But if you go fat grip there's no going back to regular.

For the doc visit, I'm stoked there was no big problem with high blood pressure. If there was, i was going to have to go on a cut and drop some weight. Now i can keep going with this JC and stay in a slight surplus. I'm trying to keep it a bit tighter right now, with calories around 3000/day

Funny I have my cart loaded full on the Rogue site as I type this. Matador attachment for my rack, landmine attachment and a landmine handle so far. Will add two more items for $5 shipping if the wife lets me!


Awesome, new goodies on the way soon! That landmine handle is great, they designed the angle and shape of it just right and its easy on the elbows. I've filled up many of Rogue shopping carts just to dream :D.......The next thing on my list is a Rogue Rack. I want to upgrade my wobbly little rack with something more substantial. I also want the flexibility to get some attachments like the matador in the future.

(http://i.imgur.com/44yku2i.png)

Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 22, 2016, 04:43:13 AM
Great news about the blood pressure and nice new toy on the way.
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on November 22, 2016, 07:32:55 AM
Damn Andrew you're killing it in here. You made that 405x6 DL look easy.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 22, 2016, 07:38:44 AM
That's good on the blood pressure! It was probably a 1 off. I had a reading a couple weeks ago that had mine at 144/88. But I know that was due to lack of sleep. Following week I had my regular physical and it was back at the range I'm used to seeing 120/70.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 22, 2016, 09:44:01 PM
11-22-16

JC, Wk1, upper 2

Bench

warm up
barx15
115x10

program sets
135x10
165x10
185x8
190x6

extra set
205x5

One arm DB Row
60x10
65x10
75x8
80x6

OHP
barx10
75x12
95x12
95x10
115x4
115x3...really ran out of gas

Lat Pull Down
80x12
80x12
100x10
100x8

Cable Crossover
50/side x 12
50/side x 12
50/side x 12

Machine Curl
50x12
75x12
50x12

Nice fun session, bodyweight is at 217, definetly feeling bigger these days when lifting. OHP sucked today but its always a wildcard lift so no big deal. Squats and sumos tomorrow

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

Great news about the blood pressure and nice new toy on the way.

Thanks Dave, the landmine row attachment was my only new thing, no additional new toys on the way for me, but John on the other hand has a basket full of goodies coming his way

Damn Andrew you're killing it in here. You made that 405x6 DL look easy.

Thanks, those deads looked pretty smooth but they sure felt hard at the time :D

That's good on the blood pressure! It was probably a 1 off. I had a reading a couple weeks ago that had mine at 144/88. But I know that was due to lack of sleep. Following week I had my regular physical and it was back at the range I'm used to seeing 120/70.

Thanks, i was relieved. I'm actually probably even a little lower than 132/72 because i think i had some white coat syndrome going on during the test. I'm not used to going to the doctors office and I was nervous about getting another high read so I felt anxious during the test. Happy it still came out much lower than the other day. Your numbers at 120/70 are right in the sweet zone, great place to be!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 22, 2016, 10:10:02 PM
Solid upper 2 Andrew! Great job on the extra set of 205. I find I had to use lighter weights on OHP on this program, all the bench and OHP volume adds up pretty quick.
217!! You're a monsta!!
Title: Re: Andrew's Big 3 Journal
Post by: John on November 22, 2016, 11:26:13 PM
Looking less scrawny in the pic  ;D

I don't have anything coming my way- yet. Im warming my wife uop to the idea but her kick back is I'm in a gym that has every little thing I could possibly want go there  :o

Nice Uppet 2. I'm assuming squats tomorrow. If i'm feeling good Ill let some volume rip under the bar. Flex better get his ass in gear. Im going to use his last squat workout as my warmup before the 4 work sets  :P

Edit- The Rogue rack is awesome!! I have an R4 which is big but doesn't need to be bolted down. Word of advice- wait for black Friday ( if not this year the next) to get the rack. Free shipping plus they run deals on them.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 23, 2016, 05:54:06 AM
Solid upper day Andrew.  Are you giving yourself a cap on the weight before April or just going to go in at any weight and see what happens?
Title: Re: Andrew's Big 3 Journal
Post by: reduni on November 23, 2016, 08:18:59 PM
Lot's of weight being moved Andrew. Some great volume. I may have to check out JC down the road. Looks like a good program.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 27, 2016, 01:21:15 AM
Solid upper 2 Andrew! Great job on the extra set of 205. I find I had to use lighter weights on OHP on this program, all the bench and OHP volume adds up pretty quick.
217!! You're a monsta!!

I think i've been slacking on OHP lately, i agree the volume adds up on JC, but i think i'm also a bit of a slacker :D...I'm real happy with my wieght at 217 right now, i do have some fat but not really too bad, I seriously think i could get decently lean at about 190-195 right now

Looking less scrawny in the pic  ;D

I don't have anything coming my way- yet. Im warming my wife uop to the idea but her kick back is I'm in a gym that has every little thing I could possibly want go there  :o

Nice Uppet 2. I'm assuming squats tomorrow. If i'm feeling good Ill let some volume rip under the bar. Flex better get his ass in gear. Im going to use his last squat workout as my warmup before the 4 work sets  :P

Edit- The Rogue rack is awesome!! I have an R4 which is big but doesn't need to be bolted down. Word of advice- wait for black Friday ( if not this year the next) to get the rack. Free shipping plus they run deals on them.

I want that damn R4 Rogue rack so bad but I determined it is gonna have to wait to next year. My kids have their Christmas lists and expenses have been sky high around here lately. I tried but its not in the cards this year. However, i probably will get the Ohio Power Bar. Just too good of a deal right now with that 5$ shipping

Solid upper day Andrew.  Are you giving yourself a cap on the weight before April or just going to go in at any weight and see what happens?

Thanks Dave, I'll definetly keep it to the 220 class but if i were to do a cut, i could easily get into the 198's also. I am planning to get strict with my diet for awhile now, start weighing food again and keep a controlled minor surplus during this JC run. I already prepped a bunch of turkey and rice meals, i'm going to keep calories at 2800-3000 strict, and lower my fat macros a bit.

Lot's of weight being moved Andrew. Some great volume. I may have to check out JC down the road. Looks like a good program.

Thanks reduni, JC is a great program. It will challenge you a lot more than 5/3/1 and for me I get way better gains on my squats and deads on JC than any other program i've tried yet. If  you run it based on true 1RM's you will be pushing the envelope into new territory
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 27, 2016, 01:29:55 AM
11-26-16

JC, Week 1, Lower 2

Took a few days off lifting for Thanksgiving. Had a bunch of family at the house who rarely visit and we had a great holiday. Back on track this evening....

Squats
barx10
115x8
165x5
205x3
225x1
255x1

program sets
235x8
235x8
235x8
235x8 Vid

Deadlifts
135x10
225x5
315x3

program sets
355x8
355x8 Vid

Good and simple high volume session....Bench tomorrow!

http://www.youtube.com/watch?v=v30lyQcu7WU (http://www.youtube.com/watch?v=v30lyQcu7WU)

http://www.youtube.com/watch?v=DmUyDCtvYP0 (http://www.youtube.com/watch?v=DmUyDCtvYP0)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 27, 2016, 09:53:36 AM
Smooth looking squats Andrew. Even on the last set those first 4 reps looked like a machine going up and down.
DL didn't look like it caused you much effort except for getting winded (which high rep DL usually does for everyone).
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 27, 2016, 12:42:19 PM
Nice session for a scrawny dood :P
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 27, 2016, 07:47:06 PM
Sweet volume session Andrew, lifts looked tight and smooth! Getting that body ready for next week!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 28, 2016, 12:52:13 AM
11-27-16

JC, Wk1, Upper 3

Bench Press
barx15
95x8
135x5
165x3
185x2

Program Set
195xAMRAP...Got 11. Vid. I think this might be rep PR at this weight. Tonight i narrowed my grip about an inch on each side. I think i like it better, i feel like i can tighten my lats better in the slightly narrower position

Landmine Row
45x12
70x12
70x12
80x10
90x8

*not sure on actual weight. Just tracking the plates i added to the bar

Close Grip Bench Press
115x12
135x12
155x8
145x6

*rapid sets

EZ bar curls
45x15
45x15
45x15

*pause and squeeze each rep at top

Had to rush this whole workout due to other family stuff i had to get to. Got it all done in about 45 min. The fast pace was good for getting a pump. I could really feel my triceps got smoked on the fast sets of CGBP.

http://www.youtube.com/watch?v=RWe3rncd5uk (http://www.youtube.com/watch?v=RWe3rncd5uk)

------------------------------------
Smooth looking squats Andrew. Even on the last set those first 4 reps looked like a machine going up and down.
DL didn't look like it caused you much effort except for getting winded (which high rep DL usually does for everyone).


Thanks Eric, i was experimenting with tempo on the squats and trying to string together some fast reps. hard to do much more than 4 good ones fast like that before i need to get more air and reset my form. The deads looked ok on the vid, but they sure felt a lot harder than they looked


Nice session for a scrawny dood :P


Team for never scrawny. TFNS. just made my own crew and you are officially invited to join. check the sig :D

Sweet volume session Andrew, lifts looked tight and smooth! Getting that body ready for next week!


Oh shit, you had to mention next week. EMOM's have put the fear of god in me  :nopity: :nopity:
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 28, 2016, 03:29:59 AM
Nice work on that amrap set.  Taking my bench comment seriously I see ;D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 28, 2016, 11:18:42 AM
Kick ass AMRAP set Andrew, think bench is gonna be good for you this JC cycle!
Title: Re: Andrew's Big 3 Journal
Post by: John on November 28, 2016, 11:34:33 AM
LOL well that crew name will garner some vitriol if you use it on BB.com. Ill wait for more sig wars :)

Nice benching!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 28, 2016, 03:29:16 PM
11-28-16

Rest day. Going to start doing some active recovery on my rest days during this cylce of JC. Will go to gym and do so light carido and stretching. probably do the stairmaster and foam rolling, etc.

Week 2 and squat EMOM's tomorrow :o

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

Nice work on that amrap set.  Taking my bench comment seriously I see ;D

Thanks Dave, Bench has been moving well lately, it will be fun to see what my new max is after this cycle.

Kick ass AMRAP set Andrew, think bench is gonna be good for you this JC cycle!

Think so too, I need to start getting some paused reps in there also. Those are conveniently easy to pass up

LOL well that crew name will garner some vitriol if you use it on BB.com. Ill wait for more sig wars :)

Nice benching!

I'll be nice- don't want to disrupt the otters and that keyboard warrior grubtroll

what are your thoughts on bench grip width? I am experimenting a little right now with narrowing it a bit

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 28, 2016, 04:12:07 PM
My bench sucks but want to share my experience. I spent a good chunk of time earlier this year working my grip in and almost over tucking my elbows trying to bring the bar lower on my sternum. It just didn't work for me, in fact I was feeling some real stress on my Anterior delts that almost felt dangerous.
The deciding factor for me was a Greg Knuckols article on bench that John linked for me. In it he says that 95% of top level powerlifters use as wide a grip that is legal in their federations. I was already accustomed to a wide grip before that so just put it back out to pointer fingers on the rings and never looked back and don't think I ever will. My arms are monkey long and wide grip just seems best!
That being said, you have to find what works best for you. I think if you make a change and it just doesn't feel right, it probably isn't right.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 28, 2016, 04:19:11 PM
My bench sucks but want to share my experience. I spent a good chunk of time earlier this year working my grip in and almost over tucking my elbows trying to bring the bar lower on my sternum. It just didn't work for me, in fact I was feeling some real stress on my Anterior delts that almost felt dangerous.
The deciding factor for me was a Greg Knuckols article on bench that John linked for me. In it he says that 95% of top level powerlifters use as wide a grip that is legal in their federations. I was already accustomed to a wide grip before that so just put it back out to pointer fingers on the rings and never looked back and don't think I ever will. My arms are monkey long and wide grip just seems best!
That being said, you have to find what works best for you. I think if you make a change and it just doesn't feel right, it probably isn't right.

Yesterday i had my ring fingers on the ring which was a bit narrow than i usually go with. I do have long arms too, thanks for sharing this
Title: Re: Andrew's Big 3 Journal
Post by: reduni on November 28, 2016, 07:35:18 PM
Nice Benching there Andrew. Congrats on the rep PR. As to grip width, I think you have to experiment and see what works for you. I put my pinkies on the ring. It's a little narrower than others but it keeps my elbows in. I was benching yesterday and tried the bending the bar inward cue ??? not sure if that's right or not but it felt pretty good. It felt like it tightened things up a bit and helped control flair as well. I also noticed your foot slip a bit. Is your platform slippery?
Title: Re: Andrew's Big 3 Journal
Post by: John on November 28, 2016, 07:52:11 PM
Ideally the goal should be to have the wrist directly over the elbow. Works for some doesn't for others. Wider or narrower than that can bring in front delts/tris. You have to find what works for you but that's a tricky phrase, IMO. Many think what works for them is what presently allows them to push the most weight. It should be what puts the lifter in the safest position to push the most weight.

The problem I see with most benchers is over extending on the reps and un-packing the shoulders. Doing this with a grip that doesnt have your wrists aligned with the elbows could lead to issues down the road w/ the shoulders and elbows. If you go wider/narrow work on staying packed during each rep ( the vid I made a while ago explains what I mean ).

I'm deliberately not giving my .02 on your bench.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 28, 2016, 09:17:53 PM
Keep in mind you also think your bench sucks. It doesn't,  you haven't been pressing very long and you have a ton of strength to build there yet. Is it low compared to deads...maybe, but like me it's all about where we are strong leverage-  wise. We both have strong deads which makes squats and bench look poverty.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on November 29, 2016, 11:31:18 PM
11-29-16

JC, Week 2, Lower 1

The first day of EMOM  :o

Squat
barx10 paused
115x8
145x5
185x3
225x1
245x1

program sets
270xMR...Got 10, Vid. Kept a slow pace tonight and focus on each rep

EMOM
275x3
275x3
275x3
275x3
275x3
275x3 Extra EMOM set, I got you JC

Deadlift Variant (Sumos)
135x5
185x5
225x3
275x2
315x8
315x8
365x1

Standing Calf Raise
110x15
110x15
110x15

Had a good session. One of those weird days when i was busy at work, got to my workout much later than i wanted to, didnt even feel motivated, no caffiene or pre-workout, had to drag my lazy ass in there, but when i got warmed up i just felt good. I actually had a little breakthrough on squats during the emom sets. I found a better shelf on my rear delts that was just a tad higher on my back and i leaned forward just a tiny bit more and it took a lot of pressure off my elbows and i felt more balanced on the reps. Its why i went for the 6th set, the 275x3 rep sets were going right up. Sumos felt decent but by the end of the second 315x8 set my back felt fatigued. I was gonna do a few heavy singles like John did, but after the single at 365 i decided to quit while ahead.

http://www.youtube.com/watch?v=jOU2fsWjkqk (http://www.youtube.com/watch?v=jOU2fsWjkqk)

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


Nice Benching there Andrew. Congrats on the rep PR. As to grip width, I think you have to experiment and see what works for you. I put my pinkies on the ring. It's a little narrower than others but it keeps my elbows in. I was benching yesterday and tried the bending the bar inward cue ??? not sure if that's right or not but it felt pretty good. It felt like it tightened things up a bit and helped control flair as well. I also noticed your foot slip a bit. Is your platform slippery?


I appreciate your input reduni, i will continue to experiment as i go, but the important thing is I am continuing to progress so i wont change anything drastic. My platform is a bit slippery and i wouldnt be surprised if my foot slipped a bit. Most likely cause though is me getting wiggly. I tend to get fidgety a lot and i've been working on keeping my body tight and not jerking around.

Ideally the goal should be to have the wrist directly over the elbow. Works for some doesn't for others. Wider or narrower than that can bring in front delts/tris. You have to find what works for you but that's a tricky phrase, IMO. Many think what works for them is what presently allows them to push the most weight. It should be what puts the lifter in the safest position to push the most weight.

The problem I see with most benchers is over extending on the reps and un-packing the shoulders. Doing this with a grip that doesnt have your wrists aligned with the elbows could lead to issues down the road w/ the shoulders and elbows. If you go wider/narrow work on staying packed during each rep ( the vid I made a while ago explains what I mean ).

I'm deliberately not giving my .02 on your bench.


Thanks for weighing in here John. Like always, you give me a few good things to think about. I went through my video paused (frame by frame) and it looks like my elbows are pretty darn straight at the bottom of my bench stroke. I'm not gonna change much on width, and really just keep at it. i still probably over extend a bit, dont think i am fully losing the pack in the shoulders but i may be losing it to a degree, so i'll be thinking about that.

Keep in mind you also think your bench sucks. It doesn't,  you haven't been pressing very long and you have a ton of strength to build there yet. Is it low compared to deads...maybe, but like me it's all about where we are strong leverage-  wise. We both have strong deads which makes squats and bench look poverty.


Good reminder Shawn, patience is always one of the hardest parts of powerlifting for me. I'm actually feeling pretty good about my bench lately, just trying to fine tune some stuff and always learn as i move forward. I need to keep at this otherwise Dave is gonna smoke my ass on bench at the meet :D.....just like you better watch out for me cuz i might catch you on deads  :o
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on November 30, 2016, 07:27:38 AM
Damn Andrew, you're making this look easy.  8)

A lot of great sessions.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on November 30, 2016, 08:23:14 AM
You killed the first EMOM day Andrew, a slow controlled set of 10 at 270, must be a rep PR no? Extra set of 275x3 as well you animal!!
Awesome session, as for deads I think you and I are neck and neck there lol, I have to work on bringing up my other 2 lifts to keep some sort of challenge for you!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on November 30, 2016, 08:34:32 AM
Reps all looked great.  Agree with sakustoms you're making it look easy. 


Title: Re: Andrew's Big 3 Journal
Post by: piperdown on November 30, 2016, 10:16:55 AM
Way to go Andrew on those squats!
I'm just hoping to get 5 at 265 on Friday.  :o I've got a long, long way to go to catch up with most of you guys on squats.  :'(


Bench....my hand position has changed over the years. Used to be I had my middle finger on the smooth rings. What caused me to change it is that it was causing pressure on the palm of my hand and was hitting a nerve (it fricken hurt!). I kept messing around with the width until I found a position that allowed me to hold the bar comfortably (no pain in hands) which is just inside the rings. I noticed, with lighter weight so I could look, that it also kept my wrist better in line with my forearms. I also discovered that it (or at least seems to) hits pecs, front delts and tri's more equally and I was able to generate a lot more pushing power than before. Plus in that time my front delts and tris have become stronger and more built up than before.

Anyhoo, as others have said, it's trial and error trying to find the sweet spot for good pressing power and a way to keep the shoulders healthy (like John mentioned.....figuring how the best position to safely handle the weight). The same can be said of just about any other compound lift too. And to think, some people (usually non-lifters) think you just go in, grab the bar and do whatever  ::) without realizing how technical it can be.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 01, 2016, 12:20:21 AM
11-30-16

JC, Week 2, Upper 1

Bench
barx15
95x8
135x5
165x3

program sets
180x10
190x8
200x(6-8)..Did 6. Think i had one or two more in the tank but i was at the college gym, no safeties or spotter and didn't want to go to failure

Extra Set
200x2... 3 second paused. These felt real good tonight. I hit a good leg drive and felt like i was able to explosively push from my legs thru my body coming out of the pause. Hope i can repeat this with higher weight because it felt like my bar speed off the chest was fast.

One arm DB row
40x15
70x10
85x8
95x6

Seated Overhead Press (Cybex machine)
50x15
70x10
90x8
110x6

Lat Pull Down
70x15
90x10
110x8
140x6

Tricep Push Down
90x15
90x15
90x15

Cable Cross Over
40x12
50x12

Good session, did it all in about 1hr. Kept a fast pace because i had to finish before the gym closed, result was no slacking :D

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

Damn Andrew, you're making this look easy.  8)

A lot of great sessions.

Thanks! I am trying to simplify my squat motion as much as possible. Glad it is looking easy. Doesnt feel easy when i'm doing them but if the movement of the weight is effecient, i am happy.

You killed the first EMOM day Andrew, a slow controlled set of 10 at 270, must be a rep PR no? Extra set of 275x3 as well you animal!!
Awesome session, as for deads I think you and I are neck and neck there lol, I have to work on bringing up my other 2 lifts to keep some sort of challenge for you!

Thanks Shawn, that is a PR for me at 270 for sure! I really like the JC program. I feel my confidence and strength coming back. As far as the big 3 goes, i am having fun chasing you, but you have a good 100lbs on me on the total. I like trying to chase people who are better and stronger than i am. Used to do the same thing on the motocross track . Try to chase the fast guy to get faster!


Reps all looked great.  Agree with sakustoms you're making it look easy. 

Thanks Dave. Looked easy but to be honest, they felt hard. One thing i'm noticing about squats as i progress is they never feel easier, they always feel harder. The difference is my ability to deal with something that feels hard and heavy as fuck is increasing.

Way to go Andrew on those squats!
I'm just hoping to get 5 at 265 on Friday.  :o I've got a long, long way to go to catch up with most of you guys on squats.  :'(


Bench....my hand position has changed over the years. Used to be I had my middle finger on the smooth rings. What caused me to change it is that it was causing pressure on the palm of my hand and was hitting a nerve (it fricken hurt!). I kept messing around with the width until I found a position that allowed me to hold the bar comfortably (no pain in hands) which is just inside the rings. I noticed, with lighter weight so I could look, that it also kept my wrist better in line with my forearms. I also discovered that it (or at least seems to) hits pecs, front delts and tri's more equally and I was able to generate a lot more pushing power than before. Plus in that time my front delts and tris have become stronger and more built up than before.

Anyhoo, as others have said, it's trial and error trying to find the sweet spot for good pressing power and a way to keep the shoulders healthy (like John mentioned.....figuring how the best position to safely handle the weight). The same can be said of just about any other compound lift too. And to think, some people (usually non-lifters) think you just go in, grab the bar and do whatever  ::) without realizing how technical it can be.

Got to get you on a run of JC when you are eating. Its great for squat and deadlift gains.

Thanks for the tip on bench technique. Good point about how technical benching is. For me, its by far the most technical and difficult lift to get the body firing correctly.


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 01, 2016, 08:47:09 AM
I liked the comment about squats feeling tough no matter how they looked. I feel the exact same, 300lbs on always feels tough for me.
Great job on the upper session, sounds like you had things click solid with the paused reps. Nice work getting it in over an hour!
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on December 01, 2016, 02:34:33 PM
Great upper session, not to mention you got all that done in an hour. I can't seem to move that fast in the gym anymore.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 01, 2016, 10:53:40 PM
Killing it in the gym. Pretty sweet session.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 03, 2016, 11:43:08 PM







I liked the comment about squats feeling tough no matter how they looked. I feel the exact same, 300lbs on always feels tough for me.
Great job on the upper session, sounds like you had things click solid with the paused reps. Nice work getting it in over an hour!

Thanks Shawn, it was a good one. Moar bench tomorrow

Great upper session, not to mention you got all that done in an hour. I can't seem to move that fast in the gym anymore.

I usually dont move that fast either, it was a nice change of pace for me. I should show up an hour before closing time more often. :D

Killing it in the gym. Pretty sweet session.

Thanks man, its been going pretty good
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 03, 2016, 11:53:33 PM
12-3-16

JC, Week 2, Lower 2 (hard EMOM day  >:()

Note: was supposed to do this workout yesterday but i got called into work and thus never got it done. Made up for it today

Squats
barx15
115x8
155x5
195x3
225x1
255x1

work sets
275xMR...Did 10, vid. Rep PR. Last few were grinders and form was breaking down but i wanted 10 so i did 10

EMOM Squats
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Lower back was smoked by the end. Full disclosure, my last 3 sets were 2-3 min in between sets.

Deadlift Variant, Sumos
135x8
225x5
275x3

work sets
315x8 vid. Was using way too much back, They were almost like RDL's
225x8 **dropped weight to work on form focus on using legs
225x8 Vid. trying to use legs moar

Notes: Good grinder of a workout. Squats are progressing nicely right now. For the DL variant, the Sumos are very new to me. I am experimenting. I'm putting the vids up so people can comment..Any comments on form are welcome

http://www.youtube.com/watch?v=9GN0d80_51Q (http://www.youtube.com/watch?v=9GN0d80_51Q)

http://www.youtube.com/watch?v=fMM_L4xvttc (http://www.youtube.com/watch?v=fMM_L4xvttc)

http://www.youtube.com/watch?v=NuuUb6mHiHQ (http://www.youtube.com/watch?v=NuuUb6mHiHQ)







Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 04, 2016, 12:04:55 AM
And another squat PR! The 275 looked good, last few reps the hips shot first but really didn't look bad, I have done muuuuuuch worse haha!
Made it through the EMOM, a bit of extra rest is ok...if your heart was going to explode and back about to shatter into pieces of course...which if I remember correctly...it was
The sumos at 225 looked real good, the 315 looked light enough but see what you are saying. That's all I got, your sumo form beats my sumo form!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 04, 2016, 12:18:24 AM
And another squat PR! The 275 looked good, last few reps the hips shot first but really didn't look bad, I have done muuuuuuch worse haha!
Made it through the EMOM, a bit of extra rest is ok...if your heart was going to explode and back about to shatter into pieces of course...which if I remember correctly...it was
The sumos at 225 looked real good, the 315 looked light enough but see what you are saying. That's all I got, your sumo form beats my sumo form!

Yeah-thats what happens to me when my form breaks down on squats, my hips shoot up first. LOL about my heart exploding and back feeling like it was going to shatter into pieces....Thats exactly how i felt!!! (I can tell you speak from experience)
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 04, 2016, 12:33:38 AM
Congrats on the pr and hard fought session man.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 04, 2016, 12:51:28 AM
Congrats on the pr and hard fought session man.

Thanks Dave, i'm looking forward to the rest of JC now :D
Title: Re: Andrew's Big 3 Journal
Post by: John on December 04, 2016, 12:56:19 AM
Thought you left me to EMOM on my own  :P Grats on the rep PR even though you cheated on the emom.

Sumos- you're pulling sumo like a wide stance conventional dl. Work on getting your shins vertical when the bar breaks the floor. Then lock the knees and push the hip though.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 04, 2016, 03:45:43 PM
So I took my daughter to the college gym this morning for a basketball free throw contest. Turns out we got the day wrong and it's next week. What did happen was two intense games of pick-up basketball with college athletes. They were short one player so I got recruited. It was hard work after my squats yesterday but when I got loosened up I did pretty good. Got a bunch of rebounds a few points and assists. It's kind of nice not being scrawny, I was throwing my weight around there and boxing out some of those young lads without any trouble. My speed is off though-damn some of those guys are fast!

Thought you left me to EMOM on my own  :P Grats on the rep PR even though you cheated on the emom.

Sumos- you're pulling sumo like a wide stance conventional dl. Work on getting your shins vertical when the bar breaks the floor. Then lock the knees and push the hip though.

10 sets in 15 min ain't too bad, but I guess it is a bit of a cheat :D

Thx for the sumo tips, I'm gonna keep toying with those sumos with lighter weights and try to get the form down
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 04, 2016, 04:12:56 PM
Sounds like some fun on the bball court Andrew! Held you're own and threw around the hard earn gainz!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 05, 2016, 04:21:36 PM

12-6-16

JC, Week 2, Upper 2

Was supposed to do this session yesterday but missed it. I'm really having a tough time staying on program with this JC cycle. Seems like I'm just busy as hell lately. I'm not skipping any workouts but these extra days in between are dragging things out a bit. Strength is on point though

Bench
barx15
95x8
135x5
165x3

program sets
180x10
190x8
200x(6-8)..Did 10

Note: last cycle on this week I only got 5 reps at 195 on my (6-8) set. Getting a solid 10 reps at 200 is great progress.

One arm DB row
40x8
75x10
85x8
95x6

Seated Overhead Press (Cybex machine)
50x15
70x10
*shoulder not happy with these today, could feel some minor catching or slight popping in right shoulder so I stopped

OHP
55x10
75x10
100x8
125x3

*shoulder happy with these

Lat Pull Down
70x15
90x10
110x8
140x6

Tricep Push Down
90x15
90x15
90x15
Superset with
cable curl
70x15
70x12
70x12

Cable Cross Over
40x12
50x12
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 05, 2016, 04:25:57 PM
Huge bench progress Andrew! 200x10! Fantastic work!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on December 05, 2016, 04:26:21 PM
That IS some solid progress on bench Andrew!
 Not only doubling the reps but on increased weight. Nice job!!  :rockon:
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 05, 2016, 04:53:33 PM
Nice benching andrew. Owning 200
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 05, 2016, 05:37:55 PM
Great progress on bench Andrew. Moving in the right direction in a HUGE way. Probably a good call on stopping the seated machine presses. Maybe the fixed path was messing with your shoulder. Still got some great shoulder work in though. Nice session
Title: Re: Andrew's Big 3 Journal
Post by: John on December 05, 2016, 09:42:08 PM
Hell ya on the bench! That's great progress!

Next week it drops down to 4 days so should fit a bit better for ya. Now keep up, scawney :D
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on December 06, 2016, 07:56:16 AM
Great work in here Andrew. Solid benching and OHP. I'm right there with you on the issues with some of the overhead pressing moves.
Title: Re: Andrew's Big 3 Journal
Post by: Trev71 on December 06, 2016, 09:55:17 PM
I like seeing bench success stories....  keep at it :)

Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 07, 2016, 03:36:25 PM
I honestly bet you'll see some strength increases.  The extra day off I've had to take here and there definitely isn't hurting overall.  As long as they don't turn into a few days in a row every week :)  Loving and hating your bench progress all at the same time :P
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 07, 2016, 11:02:05 PM
Thanks for the support guys, bench gains are happening right now! Let's keep this shit rollin!! I'm out of town working in Humboldt, found a gym and got a quick session after work.

JC week 2, upper 3

Bench
Barx15
95x8
135x8
165x5
185x3

Program set is max reps at 190
190x12 Rep PR. Might of had a few more but no safeties or spotter so I didn't push it too far

Extra set
205x3 with 3 sec pause count

DB rows
55x10
80x10
90x8
100x6

OHP
Barx10
75x10
95x10
115x6

Tricep rope push down
50x15
50x12

Superset

Cable curl
45x15
45x15

Done, gym closed on me

Squats and week 3 starts tomorrow





Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 07, 2016, 11:19:00 PM
More bench PR's! Love it Andrew, excellent session and congrats! Bench is moving fantastic!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 07, 2016, 11:27:03 PM
Thanks Shawn, just went and gorged on Sushi, had 2 rolls and a big plate of salmon sashimi...trying my best to lock in some gains...I like traveling with an expense account.. Humboldt is a trip, stoners paradise out here people smoking weed right in front of the restaurant..lol
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 08, 2016, 04:50:29 AM
Beauty!!! Nice work man.  Awesome to hit 12 and leave some in the tank as well.  I'll be testing bench with an amrap set next week so we'll see how I'm stacking up to you ;D
Title: Re: Andrew's Big 3 Journal
Post by: Bando on December 08, 2016, 06:49:11 AM
gym closed on me


Bastards!
Title: Re: Andrew's Big 3 Journal
Post by: John on December 08, 2016, 07:56:10 AM
Ahh you made it in after all. Good to get that last bench in and start put a cap on the dreaded week 2! Now the fun begins.
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on December 08, 2016, 12:28:27 PM
Glad to hear you found a gym. Looks like you got a great session in before they kicked you out. Congrats on the PR.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 10, 2016, 01:11:20 AM
Beauty!!! Nice work man.  Awesome to hit 12 and leave some in the tank as well.  I'll be testing bench with an amrap set next week so we'll see how I'm stacking up to you ;D

Thanks, Go for it Dave. Hope you crush it!!

gym closed on me


Bastards!

good news was I found a gym. At first all i could find was a planet fitness but then i found a small gym with olympic weights and they actually let me in for the last hour of the day for free. Nice lady at the desk was friendly.

Ahh you made it in after all. Good to get that last bench in and start put a cap on the dreaded week 2! Now the fun begins.

Thats the truth. That damn week 2 of JC is nice to finish

Glad to hear you found a gym. Looks like you got a great session in before they kicked you out. Congrats on the PR.

Thanks Eric! BOOM. It was nice to get it done while on the road.  ;D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 10, 2016, 01:29:45 AM
12-9-16

JC Week 3, Lower 1

**Got a new Rogue Ohio Power Bar. Black Friday deal. First session with it

Squats
barx15
115x8
155x5
195x3
225x2
255x1
275x1

program sets calls for 3 sets of 290x(4-6reps)
290x5
290x5
290x7 Vid. Decided to stop being a pussy

Conventional Deadlifts
135x8
225x5
315x3
365x1
405x1

Program sets called for 2 sets of 440x(3-6reps)
440x2
440x2
440x2 vid

Notes: Deads felt harder than usual tonight so i didn't push the extra reps. The Ohio Power Bar is a very stiff bar compared to my other bar and i think it made the deads a bit harder. I checked the video and the bar almost stays dead straight at 440lb on the pull. The aggressive knurl was felt by my hands too :D

Bench tomorrow

http://www.youtube.com/watch?v=WBeIPXrzYB4 (http://www.youtube.com/watch?v=WBeIPXrzYB4)

http://www.youtube.com/watch?v=Oioq65-CQKc (http://www.youtube.com/watch?v=Oioq65-CQKc)





Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 10, 2016, 07:49:02 AM
Great session Andrew! Loved how you kicked up the last set of squats with 7 reps! Great job on the deads as well. Haha, you felt the bite of the power bar!! I have torn off quite a few callouses with mine doing deads. That stiff bar will just make you stronger!
Fantastic work Viking!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 10, 2016, 11:42:16 AM
Nice work Andrew. Way to go on the squats. Kicking some Iron butt. You didn't sound to happy after the last DL rep. I'm sure you'll get used to the new bar and your hands will grow some more skin. It's replaceable anyways ;D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 10, 2016, 12:53:36 PM
Nice work :)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 10, 2016, 01:27:42 PM
Thanks guys, until Reduni pointed it out I didn't even realize I was driven to cussing after that last Deadlift set...LOL...those things were just a bitch last night. I guess heavy deads will do that to a person  :D
Title: Re: Andrew's Big 3 Journal
Post by: John on December 10, 2016, 02:02:22 PM
LOL I watched this morning w/ the sound muted. Re-watched  8) About sums up each of my sets lately too.

Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 10, 2016, 02:15:11 PM
LOL I watched this morning w/ the sound muted. Re-watched  8) About sums up each of my sets lately too.

HA - did the same. Just rewatched after I made sure all the children were out of the room ;D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 10, 2016, 02:39:41 PM
My virgin ears...you scare me...
bahaha
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 11, 2016, 12:06:27 AM
Thanks guys. Hit a quick Bench session tonight.

JC, Week 3, Upper 1

Bench
barx10
95x8
135x5
165x3
185x1
205x1

work sets, program calls for 210x(4-6 reps)
210x4
210x5
210x6 Vid

Landmine Row
125x6
125x6
125x6

Short one tonight, Gonna go hit arms and some OHP tomorrow at the college gym

http://www.youtube.com/watch?v=id3ZhGeAYJs (http://www.youtube.com/watch?v=id3ZhGeAYJs)



Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 11, 2016, 04:34:42 PM
12-11-16

Upper body stuff at the college gym

DB Incline Press
40x10
55x5
65x6
65x6
65x6

Machine Rows
90x10
150x6
190x6
160x6

OHP Strict
45x10
65x5
85x3
125x6
135x6
135x6

Lat Pull wide grip
70x10
90x10
110x6
140x6
140x6

Cable crossovers
40x15
50x15

Rope Tricep Pushdown
70x15
80x15
90x12

Superset

Cable Curl straight bar
60x15
70x15
80x15

Total time in gym 1hr. Went fast had fun. The OHP was better today than it has been in months. Was glad to get 2 sets of 135x6. Football and food for the remainder of the day





Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 11, 2016, 08:04:05 PM
Looks like a solid session Andrew. Nice OHP. Well done
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 11, 2016, 10:28:06 PM
Strong benching Andrew and nice finish to the upper session today!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 13, 2016, 09:48:38 PM
Looks like a solid session Andrew. Nice OHP. Well done

Thanks, OHP has been a mental grind for me. Felt good to move the big plates for some reps

Strong benching Andrew and nice finish to the upper session today!

Thanks Shawn, when i had my short venture with PH3, i think the upperbody hypertrophy type stuff was helping address weakness and improve my bench. Trying to work that into JC a little.
--------------------------------------------------

12-13-16

JC, Week 3, Lower 2

Squats
barx10
115x8
155x5
185x3
225x2
275x1
275x1

Program set
295x(4-6) Did 6

Extra rep
315x1 Clean single, no problem.

Deadlift variant, Sumo DL
135x10
225x5
295x3
315x2
335x8 belted

Notes: Good simple session programmed today. Strength in both squats and deads feeling great. No vids, was working out at the college gym tonight. Hadn't squatted 315 since my meet in October and it moved real well. Bench tomorrow ends week 3, then on to week 4!

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 13, 2016, 10:36:28 PM
Strong squats and sumos Andrew, great job hitting the 6 reps and the bonus 315!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 13, 2016, 11:01:54 PM
Thanks Shawn, on squats I think I'm good for a few reps now at 3pps. I'll get my chance to try over the next 2 weeks. That will be a great feat for my training progress,  I'm looking forward to it.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 13, 2016, 11:06:23 PM
Easy triple if not more there already Andrew. I have a 5x5 of 315 after this upcoming week already, then 10lbs added to that each week after. Things are gonna get real...real fast!
305 5x5 tomorrow so will have to try to enjoy that one, if it's possible for me to actually enjoy squats lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 13, 2016, 11:31:22 PM
Sounds grueling Shawn. At least I can see your squats not too far off in the distance. I'm gonna keep at this chit and give you some friendly competition some day :D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 14, 2016, 04:47:28 AM
Nice work on that 315 single.  Awesome to see you haven't lost any ground with it. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 14, 2016, 11:09:03 PM
Nice work on that 315 single.  Awesome to see you haven't lost any ground with it.

thanks Dave, i've actually gained ground on it  ;D

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

12-14-16

JC, WK 3, Upper 2

last session of week 3

Bench
barx10
95x10
135x5
165x5
185x2
205x2

Work sets, program calls for 3 sets of 215x(4-6)reps
215x5
215x5
215x4 Failed 5th rep, let it down on the safeties >:(

Landmine Rows
90x10
120x6
120x6
120x6

CGBP
135x6
155x6
165x6

Got a new cable pulley to hang off my power rack. Its kinda cool, it uses the Oly plates

3 sets overhead tricep extension

superset

3 sets of preacher curl

Like Flex would say, still weak as a kitten on bench, just need to keep benching and get better at it. My left elbow is not happy. It felt like it wanted to explode





Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 15, 2016, 08:47:03 AM
Good session Andrew, got all the needed reps in there. Maybe you caught a case of the "gravities" like I did yesterday haha.
Was going to mention: in the pre-write up for JC, he mentions direct triceps work may not be a great idea due to all the benching and OHP. Maybe with the CGBP plus direct tri work you are toasting them out a bit?
Just a thought, but bad sessions happen all the same!
Title: Re: Andrew's Big 3 Journal
Post by: John on December 15, 2016, 08:56:43 AM
Ya Im w/Shawn on that. Tri work would really slow me down w/ all the pressing in the first 3 weeks.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 15, 2016, 10:07:47 AM
What ever it is, it's directly related to barbell pressing (bench and cgbp). It's weird, the tricep cable work and bicep curls make the pain go away and make it feel 100% better which is why I've been throwing that stuff in there at the end
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 16, 2016, 12:31:29 AM
12-15-16

Rest day. Got in the gym for some active recovery. Did 30 min on the incline treadmill and 5 min on the Jacobs ladder. Followed it up with some foam rolling and stretching. Squats and Deads tomorrow
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 16, 2016, 11:40:28 AM
Nice bench session Andrew. Weight will go up with all the work you're putting in. Gotta hate crawling out from the bar but it happens. Rest day will help for sure. keep it up.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 16, 2016, 02:15:42 PM
Nice active recovery day Andrew, do you think it's helping?
Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on December 16, 2016, 02:28:45 PM
Great job Andrew. I wouldn't worry about 1 missed rep.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 16, 2016, 05:04:27 PM
Nice bench session Andrew. Weight will go up with all the work you're putting in. Gotta hate crawling out from the bar but it happens. Rest day will help for sure. keep it up.


Thanks--Ha ha yeah, that crawl from under the bar and then taking the weights off so i can rack the bar again, hate that :D

Nice active recovery day Andrew, do you think it's helping?


I think so, my recovery and flexibility seems good. Its a fine line though, doing the right amount of cardio to recover but not sap the strength. I just keep it light and about 1/2hr max and it seems to be working good.

Great job Andrew. I wouldn't worry about 1 missed rep.


Thanks Eric, yeah--no worries. Even 215x4 is still progress for me so i'll take it any day.

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

JC Week 4, Lower 1

Squats
barx10
115x8
155x5
195x3
225x2
255x1
275x1
275x1

work sets
295x3
300x3
305x4 Vid.

Deadlift variant: Sumos
135x8
225x5
315x3
355x6
355x6

Leg press
235x15x3sets

Leg Curl
70x12x3sets

Decent session. Took squat vid from different angle and its apparent my hips were shooting on the latter 305 reps. That's what happens to me when i start to fatigue. Still happy to be repping 305 without too much trouble, will work on hip rise. Sumos are feeling good. 355 wasnt feeling very heavy.

http://www.youtube.com/watch?v=Za547W8ViOI (http://www.youtube.com/watch?v=Za547W8ViOI)

Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 16, 2016, 05:11:35 PM
Nice work Andrew. Awesome to see 305 being handled so easily now
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 16, 2016, 05:24:05 PM
Strong squats and sumos Andrew! Handling 300 plus real good now. Might be time to cut out some of those warmup increment sets? The bigger you're squat gets...the longer the warmups. For 305 I would do barx5 paused, 135x5, 225x3, 275x1 then 305 for example.
Not sure if that jives for others though, just something to ponder.

Awesome session Viking!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 16, 2016, 11:44:06 PM
Thanks guys, 300+ moving good now for sure. I'm gunning for 375 in Utica. Thanks for the suggestion on the warm ups Shawn. I'll toy around with it. I've always been slow at warming up in all my athletic activities, so I lean towards more warm ups but it may also be sapping me a bit. Certainly something to play with
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 17, 2016, 07:48:08 AM
Thanks guys, 300+ moving good now for sure. I'm gunning for 375 in Utica. Thanks for the suggestion on the warm ups Shawn. I'll toy around with it. I've always been slow at warming up in all my athletic activities, so I lean towards more warm ups but it may also be sapping me a bit. Certainly something to play with
Ya I was thinking about that, I also do a pretty elaborate warmup routine before the bar even touches my back, so am usually feeling pretty ok by then.
Title: Re: Andrew's Big 3 Journal
Post by: John on December 17, 2016, 10:32:18 AM
Good advice (IMO) about warmups. I take larger leaps in weight now to get to my working sets. In the past I would do too many warmup reps/sets and I think I would be too fatigued come the work stuff. Now I do larger jumps in weight and less reps. Seems to work just fine.

Nice session. 300+ is your bitch now!
Title: Re: Andrew's Big 3 Journal
Post by: doughnutgut on December 17, 2016, 02:00:09 PM
Agree. You own 300.

Went and read the warmups. Narrowing that down a tad will save time for stretching out and give you more energy for working sets.

Nice vid.

Really gutted how you guys persist with low bar. It just really dont suit my mindset.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 17, 2016, 09:47:03 PM
305 looked strong Andrew. I think I know where your mindset is with all the warm up sets. If I'm wrong I apologise but for me it tricks my mind into realizing it's just small increases. The "it's only 10 lbs more" instead on 50 lbs or so even though I know I could handle that weight. Not sure if that makes sense at all.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 18, 2016, 05:01:42 PM
Thanks everyone, Ive been out of town the last 3 days for a basketball tournament. My daughter is getting pretty competitive, she is in 7th grade and starting on both 7th and 8th grade teams. Last game today. I got Quick bench session in this morning before we left.

JC week 4 upper 1

Bench
Barx10
95x8
135x5
165x3
185x2

Work sets
210x3
215x3
220x5 PR vid

Rows
130x12
130x12
140x10
140x10

DB Press
60x15

http://youtu.be/7JVg6EHEQSU (http://youtu.be/7JVg6EHEQSU)

Elbow felt good today with the low volume. Had to rush out the door. More BBall...
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 18, 2016, 05:02:44 PM
Awesome job on that last rep.  Loved that set!!  :) 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 18, 2016, 06:53:04 PM
Woohoo! Bench PR! Strong set Andrew, awesome dig on that last rep!
Title: Re: Andrew's Big 3 Journal
Post by: John on December 18, 2016, 07:19:30 PM
Nice PR set! Just enough of a grinder on the last rep too. Fix some of your small issues ( feet moving around ect ) and you'll add a few lbs.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 20, 2016, 02:41:40 PM
Awesome job on that last rep.  Loved that set!!  :)


Thanks Dave, last one was a grinder but it kept moving

Woohoo! Bench PR! Strong set Andrew, awesome dig on that last rep!


Thanks Shawn, its been a good cycle of JC so far. Exceeding some of the reps :D

Nice PR set! Just enough of a grinder on the last rep too. Fix some of your small issues ( feet moving around ect ) and you'll add a few lbs.


Thanks John. I am a very fidgety bencher. Thanks for pointing this out. Energy is leaking out of me when i do this, no doubt :D

--------------------------------------------
12-20-16

JC Week 4, Lower 2

Squats
barx5 paused
135x5
225x3
275x1

work sets
305x3
320x2 Vid..another PR!

was tempted to throw 340 on there and hit a clean single because i know its there but i decided to save my energy for the deadlifts

Deadlifts
135x5
225x3
315x1
405x1

work sets
460x3
480x2 Vid. PR

Went with Shawn's suggestion on reduced warm ups. I think it was good for strength, just different and will take a little getting used to. Thanks for that tip Shawn....Good cycle of JC, PR's are rolling in. Called it here and went to work. Bench tomorrow ends week 4.

http://www.youtube.com/watch?v=YUt_a3rMzw4 (http://www.youtube.com/watch?v=YUt_a3rMzw4)

http://www.youtube.com/watch?v=VvOV7vmshns (http://www.youtube.com/watch?v=VvOV7vmshns)






Title: Re: Andrew's Big 3 Journal
Post by: sakustoms on December 20, 2016, 02:44:40 PM
Damn Andrew, 480x2..... Congrats on the PR.
Title: Re: Andrew's Big 3 Journal
Post by: Bando on December 20, 2016, 03:44:02 PM
Some big ass weight getting moved in here. 8)
Title: Re: Andrew's Big 3 Journal
Post by: John on December 20, 2016, 03:48:18 PM
Damn two more PRs for ya this cycle! Guess it was a good thing I accepted your JC challenge to get you running it  :P
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 20, 2016, 04:06:32 PM
Nicely done Viking!! 320 was clean and strong as was the 480x2 deads! Congrats Andrew, beautiful progress bud!!! Glad the reduced warmups helped!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 20, 2016, 04:15:39 PM
Fuck yeah!!! Hell of a session bud. Great job.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 20, 2016, 10:43:05 PM
Fuck yeah!!! Hell of a session bud. Great job.

Thanks Dave, i'm pumped! Next week i get to try repping 495. Im gonna go for at least 2

Nicely done Viking!! 320 was clean and strong as was the 480x2 deads! Congrats Andrew, beautiful progress bud!!! Glad the reduced warmups helped!


Thanks Shawn! JC has delivered for me every time i've ran it. Luv this shit

Damn two more PRs for ya this cycle! Guess it was a good thing I accepted your JC challenge to get you running it  :P

If all goes well next week i should hit a few moar.  Thanks a ton for getting me into JC when i was lost and failing miserably with PH3 :D

 
Some big ass weight getting moved in here. 8)

thanks Bando!

Damn Andrew, 480x2..... Congrats on the PR.

Thanks Eric. Next week is my final week on this training block and it has me repping 495 so i'm hoping at least 2 are there. We'll see





Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 21, 2016, 11:08:23 PM
12-21-16

JC Week 4, Upper 2

Final session of week 4

Bench
barx15
95x8
155x5
185x3
205x2 paused

work sets
215x3
220x(2-4) Did 4
235x(1-2) Did 3. Vid

assistance stuff

Landmine rows
10,10,8,8

OHP
95x12
95x10
95x8
95x6

OHP felt like shit, need to work on those moar

Face Pulls
10,10,10

Tricep extension
10,10,10

EZ bar curl
10,10,10

Bench gainz are happening! Happy with the 235 set but i'm still moving around like crazy, i need to learn to keep still when pressing. I'm the worlds most fidgety bencher

http://www.youtube.com/watch?v=IoJElzL4rlo (http://www.youtube.com/watch?v=IoJElzL4rlo)


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 21, 2016, 11:19:27 PM
Strong bench PR Andrew! All the lifts are moving along just minty mint! Very impressive!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 22, 2016, 04:45:50 AM
Sweet!!  Nice pr Andrew.  Bench picking up some steam now.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on December 22, 2016, 11:19:02 AM
Nice benching Andrew. 235 looked real good. I could see your knee's moving a little but your feet were still. So many cues to focus on but with practice they become natural. looking forward to seeing more progress
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 24, 2016, 11:10:47 PM
Strong bench PR Andrew! All the lifts are moving along just minty mint! Very impressive!


Thank you Shawn, its nice to see some gains on bench! week 5 JC has me repping 240, if i can get 2 i'll be happy

Sweet!!  Nice pr Andrew.  Bench picking up some steam now.


Thanks Dave, crawling forward on bench. I need to start working some paused reps into the mix moar for meet prep also

Nice benching Andrew. 235 looked real good. I could see your knee's moving a little but your feet were still. So many cues to focus on but with practice they become natural. looking forward to seeing more progress


Great point Rich about practice and things becoming natural. I've almost gotten to that point with my squats where i dont think about form all that much, i will keep going and hopefully get to that point with my pressing also.

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

JC Week 5, Squats

Squats
barx5 paused
135x5
225x3
275x1
295x1

work set
325x(1-4) Did 3. Vid. Strength was there for a 4th rep but i lost my balance forward on the third rep and it scared me a little so i racked it. Video revealed it really wasnt as bad as i thought. It literally felt like i almost fell forward in the rack.

every thing feeling good and my son and his buddies were there to spot so i did some heavy singles

340x1 Vid. It went smooth
355x1 Vid. This is a 5lb PR over my top meet lift of 350. Real happy with this because form did not break down.

Light stiffbar Deadlifts
135x5
225x3
315x1

program sets
340x4
355x4
365x2

Merry Christmas everyone

http://www.youtube.com/watch?v=shSZOMniNz8 (http://www.youtube.com/watch?v=shSZOMniNz8)

http://www.youtube.com/watch?v=Lq2s6HRikuc (http://www.youtube.com/watch?v=Lq2s6HRikuc)

http://www.youtube.com/watch?v=-O_q9RuyTGY (http://www.youtube.com/watch?v=-O_q9RuyTGY)


Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 24, 2016, 11:23:01 PM
Loved it. Awesome christmas present for yourself :)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 24, 2016, 11:25:39 PM
Christmas presents for Andrew!  Just watched these squats on the tube and wanted to congratulate you!  Strong work on all of them and congrats on a great looking 355!  It looked so much better than your 350 too, getting stronger all the time Viking!  Merry Christmas!!
Title: Re: Andrew's Big 3 Journal
Post by: John on December 26, 2016, 09:41:27 PM
Caught that 250 bench PR!! Good damn job!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 26, 2016, 10:00:37 PM
Loved it. Awesome christmas present for yourself :)

Christmas presents for Andrew!  Just watched these squats on the tube and wanted to congratulate you!  Strong work on all of them and congrats on a great looking 355!  It looked so much better than your 350 too, getting stronger all the time Viking!  Merry Christmas!!


Thanks guys! Squats are on a roll, i'd like to hit 400 or 405 in Utica. Never tried squatting in wraps yet so next time i run a peaking cycle I plan to start practicing.

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

12-26-16

JC Week 5

Bench

barx10
95x5
135x5 paused
175x3 paused
205x2 paused

work set
240x(1-4) Did 2. Vid. Second rep came forward on me a little but managed to save it

Extra Bench
250x1 PR
225x1 paused
235x1 paused

Landmine Rows
115x8
125x6
125x6

OHP
95x8
115x6
115x6

Single arm overhead cable tricep extensions
25x12
25x10
25x10

Superset

Preacher curl
45x10
45x10
45x10

Made some good bench gains this cycle. Prior touch and go PR was 240, and I failed 230 paused at my meet and got 235 today paused. Testing deadlifts day after tomorrow.

http://www.youtube.com/watch?v=oU3MxWvU_yU (http://www.youtube.com/watch?v=oU3MxWvU_yU)

http://www.youtube.com/watch?v=_oExnIieUd0 (http://www.youtube.com/watch?v=_oExnIieUd0)

http://www.youtube.com/watch?v=nm9oedmn53M (http://www.youtube.com/watch?v=nm9oedmn53M)



Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 26, 2016, 10:12:04 PM
Two fiddy!! Sweeeeet PR's Andrew!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 27, 2016, 09:14:40 AM
So this is what happens when one sticks to a program? Interesting :o



Just awesome work as always man. That bench pr was great.
Title: Re: Andrew's Big 3 Journal
Post by: ptreyesgreg on December 27, 2016, 05:00:46 PM
Great benching Andrew.  I was over here poking around to see what you have been up to.  It looks like you've made a shitload of progress in the bench man.  A single at 250 and the double at 240 followed by a paused rep at 235 is super strong.  Nice job! :)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 28, 2016, 09:03:13 PM
Awaiting monster deadlifts....
Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 28, 2016, 10:39:01 PM
I'm sure I'm in the minority here but if I was dragged around a shopping mall all day long and dog tired by the end of it I'd do them in the morning when I was rested.  What's another 12 hours?  You'll get 3+ reps tomorrow for it guaranteed!!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 28, 2016, 11:31:50 PM
I'm with you and that Dave. Just got home and kicking back. Deads tomorrow!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 28, 2016, 11:39:41 PM
All good Andrew, I pansied out as well lol. Let's hit some monster deads tomorrow Viking! Mine won't be monster, just some paused at 395 I think and a 4x4 bench at 245. Hopefully I ate back some nutrients tonight, put in a fat dood effort anyway!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 29, 2016, 07:41:28 PM
All right guys, i did my best to get off my pansy ass and hit some deads....

JC Week 5, Deads

Deadlift
135x5
225x3
315x2
385x1
435x1

Program set
490x(1-4) Did 2. Gave a half ass try at a 3rd but gave up on it

Extra single
525x1

Other stuff

Front squats (i'll be adding these in as an assistance lift for my squats so i was experimenting with them a bit)
barx10
barx10
65x10
95x10
95x10

just messing around with different grips and stances

stationary bike 15min


Notes: Happy to finish off the year strong with the 490x2 and 525 single. My previous PR was 505. The 525 moved pretty good, there might be a little more in da tank

http://www.youtube.com/watch?v=p8841_NHXrs (http://www.youtube.com/watch?v=p8841_NHXrs)

http://www.youtube.com/watch?v=FrbTOjCtZYc (http://www.youtube.com/watch?v=FrbTOjCtZYc)

Here is some good deadlift music:

http://www.youtube.com/watch?v=jxDzpPk2ilE (http://www.youtube.com/watch?v=jxDzpPk2ilE)




Title: Re: Andrew's Big 3 Journal
Post by: Dave on December 29, 2016, 08:05:22 PM
Nice work on those deads. That 525 rep looked really good :)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 29, 2016, 08:10:33 PM
Nice work on those deads. That 525 rep looked really good :)

Thanks, i think i'm a little sick too. Just feel off...Slept till 10:00am today and barely ate any food. Figured its a good day to start my diet
Title: Re: Andrew's Big 3 Journal
Post by: John on December 29, 2016, 08:40:40 PM
Damn man thats awesome!!!! Those deads moved real well...so jelly :o

Hope you avoid any real sickness- now join me on the diet train  ;D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 29, 2016, 09:38:56 PM
Thanks John, diet train started today. It was easy to start today because I haven't been hungry anyways. I'm not too sick just fighting off something and more tired than usual and appetite is off. Perfect time to cut cals ;D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on December 29, 2016, 09:43:37 PM
Hells to the ya! Strong pulls Andrew! Tie game with me now! I did get 495 for 3 a while back so I will pretend I am still stronger haha!
Serious strength gains! Now I gotta go and pull 540 next to gain some damn ground...diet hard and long lol.
Congrats on a fantastic pull!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on December 30, 2016, 02:24:07 PM
Hells to the ya! Strong pulls Andrew! Tie game with me now! I did get 495 for 3 a while back so I will pretend I am still stronger haha!
Serious strength gains! Now I gotta go and pull 540 next to gain some damn ground...diet hard and long lol.
Congrats on a fantastic pull!

Thanks and damn....3 at 495 is fierce. I just gave up on my third at 490 because i could tell it would have been a grinder. Give that 540 hell cuz i'm going for 550 in Utica :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 01, 2017, 01:22:29 AM
12-31-16

third day on diet..hating life already but wieght is starting to move. cut out creatine also. Scale weight this morning was 214.5

Started some new programming today for my cut. Its a 5/3/1 template i thru together with assistance lifts selected to address weaknesses and i built in some undulating periodization on the joker sets for the main lifts.

OHP
60x5
75x5
85x3
95x5
105x5
120x5+...Did 9

Pull ups, full ROM pause each rep
2,2,3,3,3,3,3: 19 total

Superset

Bench Press
95x5
135x5
165x3
190x7
190x7
190x7

Barbell Rows Pendlay
135x10
135x10
135x10

One arm Tricep Cable extensions
25x12
25x12
25x10
25x8

superset

Preacher Curl
55x12
55x12
55x10
55x8

arms were pumped after this. Measured my arm at 17" after the workout. I'm sure at least 2" is fat..lol

Good workout. I widened my bench press grip by about 2" (1" per side) and also did pull ups in-between each set. I did this to see if my elbow would respond better and it did. No elbow pain tonight. I could feel the wider bench in my pecs more. This might be good because i've been told by a few people that i tend to bench with my delts too much. Pull ups suck but at least i can do a few of them. If I went for AMRAP i seriously could probably only do like 5-7 right now which is pretty damn pathetic.

happy new years everyone

http://www.youtube.com/watch?v=4-ap6_yMN9U (http://www.youtube.com/watch?v=4-ap6_yMN9U)

http://www.youtube.com/watch?v=MS_YfYF2MHY (http://www.youtube.com/watch?v=MS_YfYF2MHY)


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 01, 2017, 11:00:09 AM
Way to ring in the new year Andrew, great job on the OHP. New bench grip looks really good to me, you seem much more solid with a better bar path. I may be bias of course but I go as wide as I legally can do to spider like arms lol.
Awesome session and 17inch pumped guns is mahoosive!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 01, 2017, 06:19:51 PM
Way to ring in the new year Andrew, great job on the OHP. New bench grip looks really good to me, you seem much more solid with a better bar path. I may be bias of course but I go as wide as I legally can do to spider like arms lol.
Awesome session and 17inch pumped guns is mahoosive!

Thanks Shawn, the form did feel better last night on bench and i feel it in my pecs today. crazy how a few inches in grip can make a real shift in muscles recruited
Title: Re: Andrew's Big 3 Journal
Post by: John on January 01, 2017, 06:26:28 PM
How'd you like the pull-up between sets? I seem to get a bit stronger on them as I go. Did them today between my sets today and added a rep to each set from last week but no elbow/shoulder pain!!

I'm a bit of a wider bencher, too. If I'm too narrow my elbows will let me know.

Happy New Year!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 01, 2017, 07:46:36 PM
Nice ohp day man!! Your 531 set up looks good
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 02, 2017, 02:20:31 PM
How'd you like the pull-up between sets? I seem to get a bit stronger on them as I go. Did them today between my sets today and added a rep to each set from last week but no elbow/shoulder pain!!

I'm a bit of a wider bencher, too. If I'm too narrow my elbows will let me know.

Happy New Year!

I liked the pull ups, but they are damn hard :D.. I really think it helps my elbow from tightening up. I'm sure i'll be able to start adding reps soon, especially as the fluff starts to come off and my bodyweight drops a bit.

Nice ohp day man!! Your 531 set up looks good

Thanks Dave

--------------------------------
Posting my workout from yesterday, 1-1-16

weight: 216.2

Speed Deadlifts, with stiff bar
135x5
225x5
275x3
315x5
355x5
405x5

Front Squat
barx5
95x5
125x3
155x7
155x7
155x4
135x5

Ab roller
5,5,5

Note: Deads felt ok, but that knurl on my stiff bar is a bitch! For front squats I sas going to do 4 sets of 7 reps at 155 but right knee pain occurred pretty bad. Taking some ibuprofen, feels like some tendinitis type inflammation in the front of the knee. Not sure if this was a fluke, but there is a chance that Front squats will get kicked to the curb if they continue to trigger knee pain. Also, weird note on diet. My diet has been on point, keeping cals to 2500 and eating very clean, yet i was more bloated for this workout than ever. My wieght belt was tighter than its ever been??? Not even gonna try and figure this out, just gonna stay on course and chalk it up as an anomoly. or i could go back to 3500 cals a day with big bowls of sugar cereal and whole milk to keep the bloat down :D

Oh and another thing....i got an ab wheel and let me tell you...if you concentrate on form those things are an ab destroyer. My abs are killing today and i only did 15 reps !





Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 02, 2017, 02:31:47 PM
Wendler recommends the ab wheel as well. I have one and loved it a year ago when i last used it lol i should probably dust that thing off.


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 02, 2017, 03:19:52 PM
Solid work Andrew, bummer about the knee pain, maybe you need to mess around a bit with your stance on front squats?
Solid speed deads....and that ab wheel thingy you played with lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 02, 2017, 04:32:29 PM
I'm pretty pissed. Knee not happy today at all. Not the way I wanted to start the new year at all
Title: Re: Andrew's Big 3 Journal
Post by: John on January 02, 2017, 05:16:53 PM
Sorry about the knee pain. Most likely a form issue. Where you clean gripping the fronts? If you continue I'd take them slow w/ the weight increases.

The bloat is normal, IMO. Happens to me each time I diet down. The first week or so my body fights back and then the drop starts.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 02, 2017, 09:30:51 PM
Yeah I was using clean grip. I think the front squats are throwing my knees forward more and it put some shear on my knees. I was getting real deep, like bouncing off my calfs deep
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 02, 2017, 09:52:00 PM
Definite form issue. I was just experimenting with some Bodyweight squats and my right knee isn't tracking well. If I make it stay out there is no pain. If it tracks inward even the slightest bit, I feel the pain. Good news is if it tracks good, there is no pain. Should be good to go in a few days
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 04, 2017, 11:12:36 AM
1-4-16
weight: 215.8, diet has been strict, scale numbers not really moving yet curiously. Im hungry all the time, something has to give

Did a bench session yesterday. Wanted to post it yesterday but the internet was down due to the storm. I'm back online today

Yesderdays workout

Benchpress
barx10
95x5 paused
115x5 paused
135x3 paused
150x5 paused
170x5 paused
195x5+ Did 8. Paused last 3 reps

Moar Bench
200x4 paused
200x4 paused
200x5 paused, vid

Supersetted all bench sets with
Pull Ups
2,2,2,3,3,3,3,3,3: Total=24

Landmine rows
105x10
130x10
155x10

Preacher Curl
55x12
55x10
55x8
55x6

Superset with

One arm overhead tricep extenstion
30x12
25x10
25x8
25x6

One arm cable fly
25x12
25x12

Notes: Bench strength still holding ok on calorie deficit. Working on competition form with bench, Lots of paused reps. Want these to feel natural. Elbow is feeling great. No issues at all since i've widened my grip and introduced the pull ups.

http://www.youtube.com/watch?v=_fQ1v9w0y0c (http://www.youtube.com/watch?v=_fQ1v9w0y0c)


Squats later today  :(




Title: Re: Andrew's Big 3 Journal
Post by: John on January 04, 2017, 04:51:37 PM
Gains weight on diet had me laughing.

Left a comment on the bench but that was the best I've seen your form on bench in like forever!

For front squats I know I like to use the same width I use for back squats and basically the same form. Open knees drop down. Having my knees travel forward is never good and always leads to an issue.

Just thoughts ( <<----- Wanna guess who says that? makes me want to puke when I read it :p )
***INB4 Dave says it in my journal.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 04, 2017, 06:14:53 PM
Internet down??? WTF???  Think I'd die.  I'd have 3 kids running around like the world was coming to an end and my wife would have 4 kids acting like that ;D


Solid work on the benching man.  Some good props from the coach.


John you've lost me.  I'm pretty sure I know who you're referencing but not sure sure what I'll be saying in your journal so you're safe :D

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 04, 2017, 07:57:18 PM
Bench looked real good Andrew, agree with the Baconator, best I have seen!  Great session!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 04, 2017, 08:23:10 PM
Benching looks real strong Andrew. Legs looked well planted and not much movement. You can see the leg drive off the bottom. Keep plugging along.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 04, 2017, 09:11:27 PM
Figured I would plop this here since John got me hooked on this dood.  One thing I learned was to keep the chin down. I always had mine waaay up


http://youtu.be/HefPQH7pTms (http://youtu.be/HefPQH7pTms)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 04, 2017, 10:14:06 PM
Gains weight on diet had me laughing.

Left a comment on the bench but that was the best I've seen your form on bench in like forever!

For front squats I know I like to use the same width I use for back squats and basically the same form. Open knees drop down. Having my knees travel forward is never good and always leads to an issue.

Just thoughts ( <<----- Wanna guess who says that? makes me want to puke when I read it :p )
***INB4 Dave says it in my journal.


Thanks John, good to know i'm on the right track with bench. I think doing all those paused reps slowed me down and i can concentrate on staying tight more.

For the front squats, first off the good news is my knee is ok. Squat session today went really good. I will try front squats again, with some better cues in mind. I'm almost certain that i wasn't opening up my knees enough. I'm not sure if this makes sense but the other thing i think i was doing was i neglected to break at the hips too. When I start the squat if i don't break my hips back in conjunction with opening the knees it throws my knees forward. If i start with a slight hip hinge back and then drop into the hole, i have zero knee pain. I was messing around with this doing bodyweight squats and really figured out a motor pattern that works for me. I was using it today on my back squats and i think they were some of the cleanest i've ever done.

Just thougths...lol...and i have no idea where that comes from but for sure it is someone over at bb.com :D

Internet down??? WTF???  Think I'd die.  I'd have 3 kids running around like the world was coming to an end and my wife would have 4 kids acting like that ;D


Solid work on the benching man.  Some good props from the coach.


John you've lost me.  I'm pretty sure I know who you're referencing but not sure sure what I'll be saying in your journal so you're safe :D




Oh trust me, internet down had my 12yr old daughter pitching a fit and my wife and I pissed too because we have been binge watching Walking Dead on Netflix and we couldnt get our fix last night:D Thanks for the props on the bench!

Benching looks real strong Andrew. Legs looked well planted and not much movement. You can see the leg drive off the bottom. Keep plugging along.


Thanks, I think doing lots of paused reps is going to be a good key for me to dial in my form. I'm also working on my core strength and i feel like my abs are able to stay a bit tighter which is helping with the leg drive.

Bench looked real good Andrew, agree with the Baconator, best I have seen!  Great session!


Thanks Shawn, and the real good news is my elbow agrees with this new set up. It felt like it was ready to shatter on a few of those JC sessions so i'm glad its not barking anymore.

Figured I would plop this here since John got me hooked on this dood.  One thing I learned was to keep the chin down. I always had mine waaay up


[url]http://youtu.be/HefPQH7pTms[/url] ([url]http://youtu.be/HefPQH7pTms[/url])


Good video, thanks a lot for sharing. I will try these cues, especially the one about chin down and also the mobility stretches. On a side note, that stretch he shows with the one arm overhead tricep extension is the exact movement i've been doing lately with this cable pully attachment i bought for my rack (except i pull it thru full ROM). I feel like the one arm overhead extensions give me a real good stretch, full ROM all the way back to my lats, and also work stability in each arm. I really like that movement. I'm doing it because i can see my elbows shake a bit on heavy bench so i'm trying to build up the stability.

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

1-4-17

Squats
barx5
135x5
160x5
195x3
210x5
240x5 put on belt
275x5+ Did 8

volume work
255x7
255x7
255x7
255x7

Deadlift variant: Rack Pulls
(working lockout strength, beltless, DOH grip)
135x6
225x6
275x6
315x6

Ab Wheel
5,5,5,5: total=20

Notes: Squats felt great today, was tentative going in with my recent knee pain but i really focused on form and banged out some good clean squats. No knee pain. Rack pulls are new so i started light and focused on explosive speed and strong lockout. Ab wheel is hell, and i need to be real careful to keep my spine straight. I'm starting to get better extension and they are an ab killer. Really good for stabilizing the core :D

http://youtu.be/GbY1OIEzcvY (http://youtu.be/GbY1OIEzcvY)


Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 04, 2017, 10:36:27 PM
Vid  says not available
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 04, 2017, 10:42:40 PM
Vid  says not available

must be too good for the internet :D

No idea, it works on my computer. I made a 5.5 min vid of all my lifts. Check my youtube channel
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 05, 2017, 09:43:59 PM
Think I read this workout twice, and watches the vid, but never commented. Great looking squats Andrew, that's some killer volume accumulated...bring on the soreness.
Nice work on the rack pulls as well, think I did those a long time ago but only a coupe sessions.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 05, 2017, 11:32:21 PM
Weird it worked later on.


I caught some benching in my subscriptions.  Funny I have 190 on my 5+ set tomorrow  I now have a target to try and beat :)   I know you haven't posted it yet but looked great and you can tell you left a rep or 2 in the tank there.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 06, 2017, 02:31:02 PM
Weird it worked later on.


I caught some benching in my subscriptions.  Funny I have 190 on my 5+ set tomorrow  I now have a target to try and beat :)   I know you haven't posted it yet but looked great and you can tell you left a rep or 2 in the tank there.

What you saw was my assistance benching on my OHP day. For my bench day I did 8 reps at 195 with the last 3 full paused. Bring it Dave, I know you can smoke me at bench, let's see some pressing bud!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 07, 2017, 10:42:33 PM
1-7-17

Weight: 215.2
BP 126/65
Pulse: 60

OHP
65x5
75x5
85x3
100x3
115x3
130x3+ Did 7
---------------
Pulls Ups
2,2,3,3,3,3,3,3,3 Total=25

Superset

Bench
barx5
95x5
135x5
165x3
185x1

work sets
200x5
200x5
200x7
-------------
BB Row Pendlay
145x10
145x10
145x10

Nothing noteworthy today, just getting it done trying to maintain strength on this diet. Big storm hitting out here in the West. Battened down the hatches. The problem is we got a good amount of snow and now we are getting hit with a tropical system off the Pacific and it will rain 10+ inches and melt a few feet of snow at the same time. Bad news for low lying areas, there will be flooding. My house is in a good spot so our risk is just losing power and getting isolated due to road closure...Deads and squats tomorrow

http://youtu.be/t8YtO8eSzx8 (http://youtu.be/t8YtO8eSzx8)






Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 07, 2017, 11:21:18 PM
Nice solid pressing day!! Weight will start coming off soon. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 07, 2017, 11:51:02 PM
Strong upper smash Andrew. Usually takes 2 weeks of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 08, 2017, 12:22:39 AM
Strong upper smash Andrew. Usually takes 2 minutes of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!

Fixed 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 08, 2017, 11:09:52 AM
Strong upper smash Andrew. Usually takes 2 minutes of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!

Fixed
Lol I am talking when I spend a longer time in a surplus and settle out at a higher weight. Lots of times in the past I would just bulk until I hit a certain scale weight then immediately throw myself into a deficit. Those cases I drop the initial carb bloat fast for sure.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 08, 2017, 02:46:21 PM
Nice solid pressing day!! Weight will start coming off soon.

thanks Dave. Fat reserves are there for bench strength, even on cut :D

Strong upper smash Andrew. Usually takes 2 weeks of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!
Strong upper smash Andrew. Usually takes 2 minutes of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!

Fixed 
Strong upper smash Andrew. Usually takes 2 minutes of deficit for the scale to move for me after a long surplus, then things just start dropping.
Good luck with the storm, fire up the candles and the boat!

Fixed
Lol I am talking when I spend a longer time in a surplus and settle out at a higher weight. Lots of times in the past I would just bulk until I hit a certain scale weight then immediately throw myself into a deficit. Those cases I drop the initial carb bloat fast for sure.

LOL...Hey Dave... Its dem Viking genetics. We can look at a bar and it will deadlift itself and we can look at a scale and the numbers will move for us...Its a Nordic warrior thing

Scale weight today is 213.2 (giddy up, i'm moving now :D)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 08, 2017, 03:07:25 PM
Impressive pressing there Andrew. 130x7 looked easy as pie. So did the Bench. Moving right along.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 09, 2017, 12:52:27 PM
Impressive pressing there Andrew. 130x7 looked easy as pie. So did the Bench. Moving right along.


Thanks Reduni. Bench is feeling tighter these days

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

Yesterdays workout amidst power outages

1-8-19

Deadlifts
barx10
135x8
225x5
275x3
335x3
380x3
430x3+ Did 5

Front Squat

kept very light, just working on form tonight

barx5
95x5
95x5
115x5
135x5
135x5

ab wheel roll out
5,5,5,5 Total=20

Storm was crazy yesterday, yard flooded pretty bad. Power outage occured mid squat set but i was ready with a few candles burning. Finished my last 4 sets of squats under candle light. My property is flat, it rained over 8 inches and melted 2 feet of snow, there was nowhere for the water to go so the area turned into a swamp. Only damage is my HVAC system is out of service because the ducts under the house filled up with water somehow. Power came back on at 3:30 am. This morning I turned on heater and it was gurguling and spitting water out of the vent closest to the furnace unit. The other vents have no air flow. No bueno. Here is a picture of the river a few miles down canyon from my house. Flows exceeded 49,000 cfs:

(http://i.imgur.com/f6wR324.jpg)

http://youtu.be/oR6CmC-141Y (http://youtu.be/oR6CmC-141Y)



Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 09, 2017, 01:47:54 PM
Some pretty crazy weather. Hope everything turns out ok and not too much damage. Deads looked awesome and your front squats looked perfect. Form was spot on😀. Haven't done front squats in a long time but I remember them being killer on my upper back. No problems doing snatch grip but I don't know how people can do crossed arms without losing the bar. Nicely done.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 09, 2017, 03:44:16 PM
Raging faaking river!! Man hope shit let's up Andrew, sounds like quite the disaster there.
Great looking deads, so strong..and strong candlelight front squats!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 09, 2017, 04:02:37 PM
That's some pretty crazy weather man! Hope you're safe.  Nice workout by candlelight.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 11, 2017, 01:17:10 PM
Some pretty crazy weather. Hope everything turns out ok and not too much damage. Deads looked awesome and your front squats looked perfect. Form was spot on😀. Haven't done front squats in a long time but I remember them being killer on my upper back. No problems doing snatch grip but I don't know how people can do crossed arms without losing the bar. Nicely done.


Thanks Reduni, kept the front squats very light just trying to find my form. Goal is to ratchet up the weight on them. Should be able to handle 225 or more if i can dial in my form.

Raging faaking river!! Man hope shit let's up Andrew, sounds like quite the disaster there.
Great looking deads, so strong..and strong candlelight front squats!
That's some pretty crazy weather man! Hope you're safe.  Nice workout by candlelight.


thanks guys. I'm dealing with a shit storm over here at my house. Wont quit raining and snowing and the drainage around the house is all FUBAR. Plumber is just running pumps in the crawl space and its barely gaining on the inflow. Got over 1ft of standing water in the entire crawl space and all the HVAC ducts have to be removed and replaced. Long term repair options are looking $$$$$ (major drainage work needed in yard) :(

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

Did Bench Yesterday evening. Long ass day at work and dealing with shit storm at home, felt good to get under the bar a little and let off some steam

1-10-17

Bench
barx10 paused
95x5 paused
115x5 paused
135x3 paused
160x3 paused
180x3 paused
205x3+ Did 5. All paused. Failed 6th

moar bench
210x3 paused
210x3 paused
210x3 paused. Vid

Superset bench with

Pull Ups
3,3,3,3,4,4,4,5,4 total=33

Landmine Row
65x10
105x10
105x10
130x10

Tricep Rope Pushdown
x12
x12
x12

EZ Curl
x15
x15

Practicing paused bench. Thought i had that 6th rep on my 205 AMRAP set but it just got stuck part way up. Learning the extra time under tension pausing everything reduces max reps. Probably could have gotten 3 or 4 more reps if i was just cranking them out. Workout felt good but dieting sucks. First session where i felt a little dip in strength. Not too much though. The 210 paused sets felt solid

http://youtu.be/9O3o7lXfYVw (http://youtu.be/9O3o7lXfYVw)

squats later today. still snowing, supposed to get a break Friday


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 11, 2017, 06:34:15 PM
Sweet benching Andrew, paused definitely will push down the numbers. 15lbs ish I find off my 1RM, but...it's gotta be done.
Sounds like flood nightmare at home! Sorry to hear that man, hope things let up soon and get back to normal.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on January 11, 2017, 09:47:13 PM
Sweet benching Andrew, paused definitely will push down the numbers. 15lbs ish I find off my 1RM, but...it's gotta be done.
Sounds like flood nightmare at home! Sorry to hear that man, hope things let up soon and get back to normal.


Pauses definitely help on bench.

Really sorry to hear about the flooding. My old stomping grounds is going through the same thing. They got tons of snow for over a week then rain hit. Lots of posts of flooded basements  :(
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 12, 2017, 12:00:05 AM
Thanks guys
---------------
1-11-17

Sqwats
Barx10
135x5
165x5
195x3
225x3
265x3
290x3+ did 5
280x4
270x5

Rack pulls
Barx10
135x5
225x5
225x5
315x5

Late evening quick one tonight. Felt like shit tonight so I auto regulated and reduced a bunch of stuff.  my hip was aching during the squats, adductor feels tight. 2 weeks on diet, I think the low calories really kicked in. I think I need to increase fats in my macros. Fats have only been around 50g/day and it feels like my joints ache. At least I got a few reps in, Better than nuthin... dieting sucks
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 12, 2017, 04:40:02 AM
Nice work on the pauses Andrew.  Reps looking good!   How much longer are you going to be on the diet?
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 12, 2017, 08:51:03 AM
Good session Andrew, the body will adjust soon to lower cals. Definitely up those fats though, I usually aim for 100g dieting.
Moved some good weights. My right adductor has been a problem for me. Over the last year it had gotten gradually tighter over time. I work on it at least 4 times a week now and it's actually getting better along with that same side hip flexor. Takes quite a while to work out these damn kinks though!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 12, 2017, 05:43:50 PM
I'd  have to darn near darn near do Keto with 100g fats and still hit protein. I'm gonna up fats to 75g and try that out. My calories are set at 2100 right now. Goodbye sweet carbs :(   
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 12, 2017, 06:04:56 PM
I'd  have to darn near darn near do Keto with 100g fats and still hit protein. I'm gonna up fats to 75g and try that out. My calories are set at 2100 right now. Goodbye sweet carbs :(
Haha well ya, I am pretty damn close to keto on a cut. I eat a ton of dairy and usually get most my carbs and fats there.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 12, 2017, 07:52:45 PM
Nice work on the squats Andrew. 290x5 is pretty sweet. And on a deficit too. That's tough.
Title: Re: Andrew's Big 3 Journal
Post by: John on January 12, 2017, 08:13:05 PM
I'd  have to darn near darn near do Keto with 100g fats and still hit protein. I'm gonna up fats to 75g and try that out. My calories are set at 2100 right now. Goodbye sweet carbs :(

HAHA. The dieting sucks comment- them feelz I know.

I run my fats about about 60-70 a day at about the same cals - 2k-2200. Its tough sometimes to get there. Ice cream helps.

About pause bench- this is my theory on them. Now, I might not be right but I noticed doing pause squats too often slowed my squat down. I look at bench the same way. Doing too many I feel will slow down my bench which I don't want to do. Speed=power. Thats the reason I do 1-2 sets of heavier sets paused a session. Not sure how others feel about this?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 13, 2017, 02:25:30 PM
Nice work on the squats Andrew. 290x5 is pretty sweet. And on a deficit too. That's tough.

Thanks Rich, one of those off day sessions where I just Moved some weight and got out of there. No soreness afterwards feel ready to squat again so that is good!

I'd  have to darn near darn near do Keto with 100g fats and still hit protein. I'm gonna up fats to 75g and try that out. My calories are set at 2100 right now. Goodbye sweet carbs :(

HAHA. The dieting sucks comment- them feelz I know.

I run my fats about about 60-70 a day at about the same cals - 2k-2200. Its tough sometimes to get there. Ice cream helps.

About pause bench- this is my theory on them. Now, I might not be right but I noticed doing pause squats too often slowed my squat down. I look at bench the same way. Doing too many I feel will slow down my bench which I don't want to do. Speed=power. Thats the reason I do 1-2 sets of heavier sets paused a session. Not sure how others feel about this?

Interesting take on the pauses, I've never thought about it that way but I can see what you are talking about. It's a slower, more controlled movement. For me, right now still trying to find my form on bench I think it is helping. The way I have my programming structured right now is 2 bench days per week, one mainly all paused reps and the other no pausing. Probably a little more emphasis on the pauses than i need in the long run, but for a few weeks while dieting I think it's worth it for the technique development. When the diet duldrums end and I go back to JC, it'll be scaled down a bit.

Yesterday was my first day with adjusted macros for lower carb and I upped the fats a bit. I decided to really step up my cut and get more aggressive for the next few weeks. I'm doing cardio now and mobility work. Today was first day with cardio, I did a few miles incline treadmill(fasted) and mobility stuff. Afterwards I did some high bar squats with just the bar to stretch out. They felt good, I was pausing for a long time in the hole letting my hips stretch out. I plan to do 3/4 days a week cardio. I only plan to diet for 2/3 more weeks and really want to get to 210 so I can go into a surplus and meet prep block. Weight this morning was 213.8 so I think I should be able to hit 210
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 15, 2017, 11:26:15 PM
1-15-16

Morning wood: Loaded a cord of wood in my truck, drove it home, unloaded it and stacked it. (this is my secret deadlift assistance work :D)

After the Cowboys game i hit my OHP/Bench session

OHP, strict, beltless
barx10
65x5
75x5
95x3
105x5
120x3
135x1+ Did 7. Vid. Possible PR, not sure

Bench Press
barx10
95x5
135x5
165x3
195x1
work sets (86% 1RM)
215x3
215x3
215x3 vid
215x3
215x4 vid

superset bench with

BW Pull Ups
3,3,3,4,4,4,4,4,4 total:33

Pendlay Rows, beltless
135x10
135x10
145x10
**keeping these light, focusing on back contraction

Face Pull
25x15
25x15

Notes: Surprised myself a bit and felt strong tonight. Didnt expect this because i've cut my carbs down to a meager ~150g/day and my calories are at 2100/day. Didn't step on a scale today but i can tell the weight/bloat is finally dropping, my belt was loser tonight for the first time since i started the diet. Bench form is feeling better and better every session

http://youtu.be/2MQ-IcjR1Z0 (http://youtu.be/2MQ-IcjR1Z0)








Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 16, 2017, 05:17:33 PM
Lol "morning wood"  ;D

Great session Andrew, bench is looking better all the time, and strong work on the OHP!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 16, 2017, 06:47:02 PM
Lol "morning wood"  ;D

Great session Andrew, bench is looking better all the time, and strong work on the OHP!

I got morning wood again today, but I had to pay 200$ for it! :D

The lengths we go for wood up in here in the cold of winter :p
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 16, 2017, 08:53:18 PM
Lol "morning wood"  ;D

Great session Andrew, bench is looking better all the time, and strong work on the OHP!

I got morning wood again today, but I had to pay 200$ for it! :D

The lengths we go for wood up in here in the cold of winter :p

That's a pretty expensive perscription there Andrew. Does Obamacare cover that? ;D Nice work on the OHP. Throwin' the big plates around now. Fantastic work on the Bench too.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 17, 2017, 01:07:13 PM
Thanks guys. More weather heading in tonight so today i've got to finish stacking a pile of firewood in my front yard before the rain/snow hits. Bought about 2 more cords. Hope it gets me thru the winter. Got about 3 cords in the woodshed

-----------------
Yesterdays workout
1-16-17

stationary bike: 10 min

Deadlifts
barx10
135x5
225x5
295x3
355x5 (beltless, doh grip. Grip started failing after 3 reps and i switched to mixed grip for last 2 reps)
405x3 (belted, mixed grip from here on out)
450xAMRAP Did 4. Vid. Wanted 5 but the 4th was a bit of a grinder so i called it
405x3

Front Squat
barx5
95x5
135x3
155x3
185x3
185x3
185x3
185x3
185x3 vid

Front Squats are feeling better. I'm trying to develop the movement. Weight still feels rather light. I should be good up into the 200's real soon. I can feel the front squats working some areas of the legs and hips that i dont feel with regular squats which is exactly what i'm after. Strength on deads still ok with the poverty diet. I'm starting to work into higher weights beltless and I also tested doh grip into 355lbs. Was good for a solid 3 reps at 355 before grip was failing. Beltless no problem. I'm gonna go beltless up to 405 next time. Even the 450 set felt easy on my back. It was my hamstrings and CNS that were strained. Back almost didnt feel anything

http://www.youtube.com/watch?v=J-GdyB5ZjgE (http://www.youtube.com/watch?v=J-GdyB5ZjgE)

http://www.youtube.com/watch?v=tEpYndBh5DY (http://www.youtube.com/watch?v=tEpYndBh5DY)


Title: Re: Andrew's Big 3 Journal
Post by: Bando on January 17, 2017, 02:57:29 PM
Nice clean grip, never could get the hang of those.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 17, 2017, 03:55:09 PM
Strong deads Andrew, might have had the 5th but it would have been tough. Fronts are looking good, good volume on those! Think you should join the Viking hookgrip movement :graucho:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 18, 2017, 08:41:39 PM
Nice work Andrew. That's good you're feeling it in the hammies and not your back.  I start feeling my hamstrings on the last few reps of the plus set. Clean grip is the way to go for front squats too.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 18, 2017, 10:48:49 PM
Thanks guys, clean grip feels bad on the wrists but I'll stick with it and bopefully flexibility will increase.

Got a good bench session in today.

Bench
Barx10
95x5
135x5
165x3
170x5
195x3
215x1+ did 5. Had more but racked it. No spotter or safety bars, working out at college gym tonight

Extra bench
225x2
225x2
225x2
225x2
225x4 grabbed a kid to spot for me and cranked out 4. Pumped!!
 
Pull Ups
5,3,3,5,5

Pendlay row
155x10
165x10
165x10

Then did some dips, tris and bi's

Nice solid session. Strength is hanging on terrific so far on this cut
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 19, 2017, 08:03:47 AM
Strong benching Andrew! Nice work on the 215x5 then cranking out 225x4 after all that work. Pendlays are coming along nicely too.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on January 19, 2017, 11:06:15 AM
Good squats and benching from the past couple of days Andrew  :thumbsup:

I think my wrists would pop/break trying that front squat. I have to do the crisscross applesauce for the arms  ;D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 19, 2017, 02:24:50 PM
Strong benching Andrew! Nice work on the 215x5 then cranking out 225x4 after all that work. Pendlays are coming along nicely too.

Thanks. I feel like i crossed over a threshold with bench. Repping 225 doesnt feel like a big deal anymore and i think 225x4 might even be a rep PR. 315 next

Good squats and benching from the past couple of days Andrew  :thumbsup:

I think my wrists would pop/break trying that front squat. I have to do the crisscross applesauce for the arms  ;D

thanks Eric, for front squats i've been experimenting with my grip on the bar when i do the clean grip. For me, i've found that i like using 3 fingers on the bar (index, middle and ring) it really helps. Leaving my pinky fingers on there puts more strain on my wrists

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

Diet going good. Weighed in at 211.2 this morning. Squats after work tonight. Low volume, high intensity is on the menu
Title: Re: Andrew's Big 3 Journal
Post by: John on January 19, 2017, 10:20:10 PM
I'm still working on getting three fingers on the clean grip. Almost there.

Still cranking along with the squats and friggin bench is getting stronger.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 19, 2017, 11:34:24 PM
I'm still working on getting three fingers on the clean grip. Almost there.

Still cranking along with the squats and friggin bench is getting stronger.

thanks, had a bad night tonight. hope it doesnt set me back too much

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

1-19-17

Squats
barx10
135x8
165x5
205x3
240x5
275x3 pulled/strained right quadriceps VMO on this set

135x5 testing vmo. pain. not the good kind. stopped

was supposed to work up to 305 tonight and then do 5 sets of 285x3. I felt a pull/tear feeling on my right quad vmo on my first rep of 275. the pain is deep probably where the muscle is attaching to the knee. hard to tell at this point how bad it is, its probably minor because i can walk fine.

Dont usually comment on RL stuff but to be honest I probably shouldn't have even workout out tonight. everyone is fighting at my house and i was mad and stressed and tryed to use my workout to clear my head. bad move on my part

Title: Re: Andrew's Big 3 Journal
Post by: John on January 20, 2017, 07:58:08 AM
Damn man hope its minor. I always worry while dieting of this kinda stuff happening. I've read a few things about why it happens and it usually goes back to dehydration so I basically am a fish while cutting fat I drink so much.

Maybe time for a deload. Besides the normal protocol for injuries I'd make sure you get some blood flowing to it daily (body squats or something).

-Dr. Bacon  8)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 20, 2017, 09:59:48 AM
Ah dood! Very sorry about the injury >:(
How does it feel today? Was it more in the knee or directly in the VMO?  Dr. Bacon's advice is good.
Hope it's nothing serious bud!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 20, 2017, 11:37:37 AM
Thanks guys, it's not the knee it's the actual muscle. I think this might be lesser of two evils. May have been a bad cramp or strain. Don't think I tore anything, no bruising today. Just feels like my vmo is in a knot. Like somebody punched it hard, like a bad Charlie horse. I'm gonna take a deload week
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 20, 2017, 05:53:42 PM
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.
Title: Re: Andrew's Big 3 Journal
Post by: John on January 20, 2017, 06:02:03 PM
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.

Yes but % will vary per individual. Also, doing paused squats will drastically change all of that which alone is a good reason to add them in.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 20, 2017, 06:20:12 PM
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.

Yes but % will vary per individual. Also, doing paused squats will drastically change all of that which alone is a good reason to add them in.
True dat, this was a Bret Contraras "glute guy" vid as well, DHEL? haha.  I am sure my squat hits way different ratios than lets say Tim's squat for example.  Paused squats definitely smash dem gloots for me, that's for sure!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 20, 2017, 08:05:54 PM
Hope it's not too serious Andrew. Looks like a mandatory deload is in order.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 20, 2017, 08:58:34 PM
Maybe it will heal back stronger than it was before :D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 23, 2017, 05:47:46 AM
Ah shit dude sorry to read about this.  Really hope it's a speedy recovery. 


Title: Re: Andrew's Big 3 Journal
Post by: John on January 23, 2017, 07:57:07 AM
Hows the leg?

Don't worry too much. Going into my meet in Aug 2015 I strained my ham string about 6 weeks out. Couldn't squat or deadlift any type of weight for 2 weeks and it didn't actually feel better until about 2 weeks out. Even re aggravated it on my last squat attempt during the meet but was able to deadlift later in the day. You have loads of time and it should't be an issue at all. Blood flow to it all de-load week!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 24, 2017, 11:39:28 AM
Thanks guys. Leg is doing better, pain is less sharp and more of a dull pain, i can tell its getting better. The optimist in me is glad that it is just muscle and not knee joint related. I've had plenty of muscle cramps and tweaks in my dirtbike racing days and this one is no different. Muscle knots up for a few days and then releases over time. Had a few good days off. Out of town now visiting our Nuclear Power Plant. Got a deload session in last night. Plan is to do a few full-body deload sessions this week

1-23-17 Deload Session

Squats (slow and focused)
barx10
95x5
135x5 pausing some reps
185x5
225x3 paused last rep
255x3 paused last rep
275x3 paused last rep

was able to work up to 275 which was where the leg strained on me last time. Felt much better but not 100% yet. 275 doesnt feel that heavy so thats a good thing

Sumo Deads
barx10
135x5
225x5
315x3
315x3

OHP
barx10
65x5
85x5
105x3
125x3
135x3
145x3

Did a few sets of pull ups, lat pulls and tricep pushdowns to finish it off. Nothing to heavy just bloodflow stuff. wanted to bench but couldnt get into a bench (busy gym), opted for OHP instead since i was occupying a squat rack. Will do a similar session in a few days with Bench as the upper movement

Staying strict on diet but nothing major to report. Things are moving slow but steady
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 24, 2017, 12:03:14 PM
Life at da power plant! Good to see some training Andrew, and great you can still squat. I'll take a muscle pull over a tendon on ligament anytime!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on January 24, 2017, 02:11:40 PM
Excellent that it's on the mend!  :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 24, 2017, 10:45:18 PM
Watchout for irradiated spiders. If your bit you'll have to wear tights everywhere.

Nice lifting Andrew. That's awesome that the leg is doing ok and you can still squat. Seems like a lot of injuries in the journals lately.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 26, 2017, 10:46:24 PM
Thanks guys. Spent the week at Pismo Beach and worked at the nuke plant. It's been good for rehab actually. I've been getting off work early enough to go on some nice walks/jogs on the beach. It's been good for the leg. Got into a gym tonight and did a few more squats. Still a twinge but making progress.

Squats
Barx10
135x5
165x5
195x5
235x3
255x3
255x3
255x3
255x3
255x5

Bench Press
Barx10
95x5
135x5 paused
165x5 paused
185x5
185x5
155x5

Did some BOR's and cable rows

Squats felt pretty good, got a compliment from some random guy, he said "dude you are sinking that weight deep, nice form". Made me feel good. Bench felt like shit tonight. Nothing in the tank. Been tracking my food and was only at 40g carbs the whole day and this was at 6:00pm so that may of had something to do with it.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 27, 2017, 04:31:44 AM
Great to hear the leg is healing!!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on January 27, 2017, 02:08:05 PM
Well, it's a good thing you DID take that left turn in Albuquerque   ;D

http://www.youtube.com/watch?v=qSzTDK5TAfY (http://www.youtube.com/watch?v=qSzTDK5TAfY)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on January 27, 2017, 03:06:24 PM
Great to hear the leg is healing!!

This^^^
Some nice weight on a bum knee Andrew.


Well, it's a good thing you DID take that left turn in Albuquerque   ;D

[url]http://www.youtube.com/watch?v=qSzTDK5TAfY[/url] ([url]http://www.youtube.com/watch?v=qSzTDK5TAfY[/url])



LMFAO at this Eric niiiccceee
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 27, 2017, 07:34:52 PM
Lol, good one Eric.

Got in and did 1 hr of fasted cardio this morning. Did 30 min inclined treadmill and 30 min stairmaster. gonna be doing this 4/5 days per week from here on out
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 27, 2017, 09:23:25 PM
Got a new rack for the home gym. Commercial grade. Dip/pull up rack. Scored it for $220. I'm thinking about welding some diamond plates on the bottom rails on the pull up side to stand on so i could use this rack for hip squats also.

(http://i.imgur.com/2NoIjmH.jpg)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 27, 2017, 09:36:37 PM
Haha Eric! That's hilarious. Solid squat and bench day Andrew. New rack is a gem, great idea about the diamond plate for some belt squats! I'm going to try mine out with a landmine setup first and see how they go but that looks ideal for sure. Awesome dip and pullup station too!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 29, 2017, 05:19:34 PM
Haha Eric! That's hilarious. Solid squat and bench day Andrew. New rack is a gem, great idea about the diamond plate for some belt squats! I'm going to try mine out with a landmine setup first and see how they go but that looks ideal for sure. Awesome dip and pullup station too!


thanks Shawn, i half way broke it in last night and did a bunch of pull-ups but pussed out on the dips

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

Yesterday's Bench Session

Bench
barx10
95x5 paused
135x5 paused
165x3 paused
185x3 paused
205x3 paused  >:(
205x3
205x3
205x3
205x3
165x12

Pull Ups
3,3,3,3,3,3,3,3,3,3 = 30total

Face Pulls
30x12
30x10
30x10

Everything felt really heavy last night. I think the diet is taking a toll on my bench strength which is to be expected. Accumulated some decent reps in though at 205 which is about 85% of my 1RM. Diet is moving good. Weight was 209.2 this morning.

Back Pic from last night

(http://i.imgur.com/LJjedsl.jpg)








Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 29, 2017, 11:43:13 PM
Awesome bench volume with the 205 triples Andrew and crushed out beauty pull-ups on the new rack! Back is looking juicy, traps and upper back coming in great!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 31, 2017, 12:50:21 AM
Awesome bench volume with the 205 triples Andrew and crushed out beauty pull-ups on the new rack! Back is looking juicy, traps and upper back coming in great!


thanks Shawn, diet is coming along good.

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

Long day at work but i managed to get the garage warmed up and got some lifts in at about 8:30pm. Just a fun session where i did whatever i felt like

Stationary bike
15min

Squats
barx5
135x5 paused
185x3 paused
205x3 paused

Front Squats
135x5
165x7
165x7
165x7
165x7
195x2
215x1
235x1 vid

Barbell Lunge
(each leg)
barx5
65x5
65x5
65x5

Was trying to really focus on activating my quads on the front squats and i think i'm starting to make progress. Worked up to a few heavier singles which i've never tried before on fronts. Got 235 for a PR. The barbell lunges were kept very light because it is the first time i've ever tried them. There is some imbalance in my legs. When i lunge with my right leg i feel more balanced but the quad does not fire as well. When i lunge with the left leg i am more wobbly but my quad feels stronger. Weird.

http://www.youtube.com/watch?v=z7qYxsu6btc (http://www.youtube.com/watch?v=z7qYxsu6btc)








Title: Re: Andrew's Big 3 Journal
Post by: Dave on January 31, 2017, 03:26:42 AM
Easy looking pr there!!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on January 31, 2017, 10:18:08 AM
Strong work Andrew, rohoh, first time doing lunges.....lookout DOMS in all kinds of weird azz places!
Great job on the front squat PR!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on January 31, 2017, 01:37:33 PM
Thanks guys. 235 was maxing out my ability to hold form which you can see when i tilt forward a little on the way up. The 165 reps were much cleaner.

Weight today was 208.4. Think im gonna start another cycle of 5/3/1 today and then when its finished i'll start back a surplus and begin training for the meet. Should be able to drop another 5lbs or so before i begin packing it on again
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 01, 2017, 12:50:59 AM
1-31-17
Weight: 208.4

Put together a 4 week cycle of 5/3/1. Will run my calorie deficit during the next 4 weeks and then go back to a surplus for meet prep.

OHP
barx10
65x5
75x5
85x3

95x5
110x5
125x8 (5+)

Bench Press
barx5
95x5
135x5
165x3
185x1

195x7
195x7
195x7
195x7

Pull Ups (dead hang)
3,3,3,3,3,3,3,3,3,3=30 total

BB row
barx10
135x7
155x7
155x7

OHP and Bench felt good tonight. Getting a good feel for my capabilities, I programmed the 195x7 sets perfect, each set was hard to finish but achievable. 195 is about 80% of my 1RM. Long day at work on tap for tomorrow, safety meeting and its a few hour drive to get there. Deads are on the schedule-may or may not get them in. Depends on when i get home.

http://www.youtube.com/watch?v=Tfnw0bRffSU (http://www.youtube.com/watch?v=Tfnw0bRffSU)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 01, 2017, 09:05:57 PM
Solid pressing and rowing Andrew. Scale is moving well, we will meet some day soon I do believe!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 02, 2017, 11:56:01 AM
Bench looks good Andrew. Nice and controlled with good speed throughout. You got some good back work in there too with all those pulllups and rows. SWEEET!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 02, 2017, 12:02:11 PM
Solid pressing and rowing Andrew. Scale is moving well, we will meet some day soon I do believe!

Thanks Shawy and yeah, getting some results now on this diet. Legs were looking joocy as fuk yesterday. I put on some good mass on my legs this last surplus

Bench looks good Andrew. Nice and controlled with good speed throughout. You got some good back work in there too with all those pulllups and rows. SWEEET!

Thanks Rich, bench felt pretty good and my pull ups are still low rep sets but im starting to get more overall volume. Soon i hope to up the reps per set, but damn those are hard!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 02, 2017, 06:41:19 PM
2-2-17
Weight: 209.6

Went to college gym. Think i need to go there more, For some reason the weights feel lighter there. Might have been the college womans volleyball team in the adject squat racks and all them wonderful yoga pants...who knows just a wild guess :D

High Bar Squats
**havent done these in a long time. goal is quad emphasis

barx10
95x5
135x5
185x5
230x5
230x8
230x8
230x8

5/3/1 Deads
barx10
135x5
225x5
320x5
365x5
415x6 (5+)
415x3

Hack Squat
175x15
220x10
250x10

Good session, weights were moving fast today. The high bar squats felt easy and i was getting an awesome bounce out of the hole. Stamina is a little off with the diet though. I think i could of had more than 6 reps with 415 on the deadlift AMRAP set but i was battling lightheadedness. Had to hold on to the rack after the set so i wouldnt pass out. This always happens to me when i go to low carb.

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 02, 2017, 08:35:00 PM
Killer session Andrew, highbar sounds like it went sweet and big pulls for after all those squats. Chicks volleyball team in yoga pants? Groce :banana:
Title: Re: Andrew's Big 3 Journal
Post by: FLEX on February 02, 2017, 08:40:08 PM
Why are you doing highbar squats to focus on quads when you are prepping for a PL Comp???????
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 02, 2017, 09:13:19 PM
Killer session Andrew, highbar sounds like it went sweet and big pulls for after all those squats. Chicks volleyball team in yoga pants? Groce :banana:

Thanks, I noticed thru trial and error that when I Deadlift first my squats suck. I get tightness in the hips and Hamstring muscles when I dead first and then squat. However when I squat first and then Deadlift it all works out good. So squats will be first even on Deadlift day :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 02, 2017, 09:20:02 PM
Why are you doing highbar squats to focus on quads when you are prepping for a PL Comp???????

I've been adding front squats and highbar squats on my Deadlift day to work on improving my lowbar form and quad strength. I still have a dedicated squat day where it is all lowbar to practice for the PL comp. When my competition squat form starts to breakdown it is due to lack of staying upright and weak quads so I am trying to tackle those weaknesses. I might be all fucked up too because I am new at this, so let me know if you think I'm off base
Title: Re: Andrew's Big 3 Journal
Post by: FLEX on February 03, 2017, 08:13:10 AM
OK; I was just curious.  Carry on.  :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 03, 2017, 11:12:19 AM
OK; I was just curious.  Carry on.  :D

Will do :D Was ready to get a schooling that if I want to get better at PL squat just work on the PL squat. Which I know is what I really need to do, just half fucking off these days to keep me sane on my diet. In a few weeks I'm gonna go into meet prep mode and focus my efforts a bit more :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 03, 2017, 01:42:37 PM
2-3-17

Did 1hr fasted cardio and a bunch of mobility stuff after. At home now relaxing and watching Top Gun. The older that movie gets the more corny it seems but I still love it
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 03, 2017, 02:47:50 PM
I get trying to fix your squat. I'm working on that right now too. Not a drastic change but hopefully it'll help.

Top Gun is an awesome movie. Can't beat the classics. I just watched Navy Seals a while back. They don't make action movies like that anymore. The cheese is half the appeal. I mean you wouldn't order a pizza without cheese right? 8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 04, 2017, 05:23:34 PM
Well the high bar session resulted in some good quad and hip soreness. I can tell recovery time is suffering on this diet.

------------------
2-4-17

Bench all paused reps today

Barx10
95x5
135x5
150x5
175x5
200x6 (5+) vid
185x5
185x5

Rows landmine
75x10
75x10
75x10

Quick session, daughter has basketball tournament so we had to take off out of town.  Bench feeling pretty good

http://youtu.be/nX2HcWzdkfQ (http://youtu.be/nX2HcWzdkfQ)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 04, 2017, 09:58:08 PM
Strong benching Andrew, looming powerful and keeping tight in the vid!
Title: Re: Andrew's Big 3 Journal
Post by: John on February 04, 2017, 10:25:17 PM
Nice tight looking bench! Also, grats on the FS pr. Watched it a few days ago. Inspired me to see what I could do on FS except I'm still not as comfortable with the clean grip as you are. Jelly  >:(
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 05, 2017, 03:13:47 PM
Thanks guys, not expecting any strength improvement on this diet but if I can improve my bench technique it will be a win. I am feeling a bit tighter these days on bench. The pauses work is helping me with that. Today I'm at a volleyball tournament a few hrs from home. My daughter plays basketball and volleyball, this weekend we had double tournaments, bball yesterday and vball today. Squats won't happen as scheduled today but they will happen tomorrow. Tomorrow is my high volume day, yuck 🤢
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 07, 2017, 12:38:14 AM
Strong benching Andrew, looming powerful and keeping tight in the vid!


thanks Shawn, trying my best to hold it together thru this lame diet

Nice tight looking bench! Also, grats on the FS pr. Watched it a few days ago. Inspired me to see what I could do on FS except I'm still not as comfortable with the clean grip as you are. Jelly  >:(


Thanks John. Saw your PR of 305, that was nice work. Clean grip is coming along. Gonna stick with it even though it still is uncomfortable, its getting a little better

----------------------------
2-6-17

Squats
warm up
barx5
135x5
185x5
205x1

main sets
215x5
250x5
285x6 (5+)

volume work
260x7
260x6
260x6

Barbell Lunge
barx6
75x6
75x6
75x6

Trucking along on the diet. Stamina is way off, but that is no surprise. I think i'm due for a refeed day where i go back to maintenance and up the carbs a bunch....I felt ok tonight but I was little tentative on that 285 set. I need to hit the hole harder next time. Will take a day or two off and then start 3's week and up the intensity a bit. Bum leg feeling good

http://www.youtube.com/watch?v=e9_lHBlkzdY (http://www.youtube.com/watch?v=e9_lHBlkzdY)








Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 07, 2017, 04:39:51 AM
Nice session Andrew, hit some solid squat volume and beauty lunges. You seemed to hit the hole pretty good to me. Great job!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on February 07, 2017, 07:39:12 AM
Nice looking bench!
Squats looked good too and it's expected being on a cut is going to drain you.

Volume......damn near as many reps as I'm doing.... :o (at a way lower weight)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 07, 2017, 12:04:16 PM
Some nice volume at 285 Andrew. Squats looked pretty good to me especially for being in a deficit. Lunges will knock the chit out of you too. Nice work
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 08, 2017, 12:27:00 AM
Thanks guys, it was a good session.

This evening I did 45 min of cardio on the incline treadmill. Will probably hit some more cardio tomorrow also. Trying to get the most out of this diet.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 08, 2017, 09:57:48 PM
Keeping diet on point and got another 1hr cardio sesh done today. Incline treadmill on 8.0, speed 3.0 for 1hr. OHP and bench tomorrow
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 09, 2017, 04:31:10 PM
Going hard on the diet and cardio! Soon....it will be time to eat, hnnnng
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 09, 2017, 08:01:51 PM
thanks Shawn, things are moving on the diet now. Weight today 207.6

----------------------
2-9-17

3's week begins today

OHP
barx10
65x5
75x5
95x3
105x3
120x3
135x8 (3+) PR
155x1
170x1 PR Vid

Bench Press
barx10
95x5
135x5
165x3
185x3
200x5
200x5
200x5
200x5
200x4 tris faded on the last few inches during lockout of 4th rep, didnt have the balls to go for 5. no spotter or safeties

Superset with Pull Ups
BWx3,3,3,3,3,3,3,3=24 total

Machine Rows
150x10
170x8
190x6

Face Pulls
50x10
60x10
70x10

Tricep Pushdown
80x12
100x10

Good day, OHP felt light today so i decided to go for a PR. Stoked to hit 170lbs strict. 165lb was my previous PR.

http://www.youtube.com/watch?v=0VnwILTHQrw (http://www.youtube.com/watch?v=0VnwILTHQrw)






Title: Re: Andrew's Big 3 Journal
Post by: Dave on February 09, 2017, 08:21:56 PM
Well there's a pretty awesome pr.  And on a diet no less  :S


;D  Nice work man!!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 09, 2017, 08:55:19 PM
Minty PR Andrew! 170 on a diet is awesome work Amdew! Strong Viking is strong!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 10, 2017, 10:38:02 PM
Thanks guys. Not sure why, but i was freaking stoked on that OHP PR. Fucking pumped!

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

2-10-17

Squat and Deadlift day

High bar squat
barx5
95x5
135x5
185x5
230x5
275x3
275x3
275x3
275x3

Front Squat
135x5
185x5
210x3
210x3
210x3
210x3

Deadlift (5/3/1 programmed)
135x5
225x5

work sets
340x3
390x3
440x4 (3+)

Hack Squat
(close stance, straight feet, quad emphasis)
175x10
220x10
265x10
310x10

Good session, kicked the volume down a notch and upped the intensity a bit. Been in a good head space lately at the gym and having fun with this shit. High bar squats are so comfortable i almost wonder if i should test a max and see what i can do with them. 275 felt pretty smooth. Front squats are getting more comfortable as well.

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 10, 2017, 10:53:22 PM
Huge work Andrew, tons of highbar and fronts! Beauty 440x4 pulls after all those squats. Hacks must have had the quads blown right up!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 10, 2017, 10:57:47 PM
Huge work Andrew, tons of highbar and fronts! Beauty 440x4 pulls after all those squats. Hacks must have had the quads blown right up!

thanks Shawn, got a good burn on that hack squat machine for sure. Makes me dizzy like i'm gonna faint too
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 10, 2017, 11:01:57 PM
440 deads after all the squats is crazy. You must not like walking :o. Awesome work. Congrats on the ohp pr as well. I missed that somehow.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 11, 2017, 05:59:29 PM
440 deads after all the squats is crazy. You must not like walking :o. Awesome work. Congrats on the ohp pr as well. I missed that somehow.

Thanks, I like doing the deads after squats. You're gonna be doing that a lot on JC too :D

Legs feel ok today

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

2/11/17
Weight: 206.2

Did 45 min cardio this morning on the incline treadmill.I think the regular cardio is actually helping prevent my legs from getting stiff after squats and deads.

Rest day today, Bench tomorrow
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 13, 2017, 11:30:16 AM
Did some bench yesterday. Couldn't focus because i was just getting my lifting started when the mass evacuations and trouble at the dam escalated. This is not a dam that i work at, but my group was effected operationally and also some coworkers in the inundation zone. Over 150,000 people were evacuated. I'm in the mountains high and dry above all this. but its ugly to watch unfold and i kept checking the news and couldn't really lift. They are not out of the water yet on this

Bench, all paused reps
barx5
95x5
135x5
165x3
185x3
210x3 (3+)
205x3
195x3
185x3
135x15

Supersetted a bunch of pull ups

Bench was weak as fuck yesterday, 210lb felt like 2100lbs.  Squats later today. Gonna do a carb refeed today


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 13, 2017, 12:21:17 PM
Hit some decent paused work Andrew. Damn can't believe there is more flooding!! Smart planning buying your house on high ground! Hope things dry up around there!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on February 13, 2017, 01:01:39 PM
Yeah that's terrible news man.


Really impressed with those paused reps.  Are you still on your diet?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 13, 2017, 01:51:20 PM
Hit some decent paused work Andrew. Damn can't believe there is more flooding!! Smart planning buying your house on high ground! Hope things dry up around there!

they are worried a portion of Lake Oroville will fail and send a 30ft wall of water into the cities below. I've been tracking this close and the state has been failing miserably at managing this incident. They mis-managed the reservior levels and ended up in a nasty spill condition that is tearing up the infrastructure

Yeah that's terrible news man.


Really impressed with those paused reps.  Are you still on your diet?

Thanks Dave, i am still on the diet. Its going pretty good, i'm down 10lbs so far. Today i am having my first refeed day. I'm going to eat up to maintenance calories and go high carb, moderate protien and low fat. Already ate a huge plate of blueberry pancakes and just absorbed them instantly..lol
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 13, 2017, 08:37:28 PM
Nice work on the bench Andrew. Sometimes that's shit feels like a million pounds. I'm sure the caloric deficit is catching up.

That dam issue is pretty crazy. Glad you're safe up in the hills.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 14, 2017, 10:29:39 PM
Nice work on the bench Andrew. Sometimes that's shit feels like a million pounds. I'm sure the caloric deficit is catching up.

That dam issue is pretty crazy. Glad you're safe up in the hills.

Thanks and i think youre right, the calorie defecit and low carbs adds up. Yesterday i too a high carb day and upped my calories 500 or so. I think from this point on, every week or so i will do one refeed day.

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

2-14-17, Squats

barx10 (highbar)
135x5 (highbar)
135x5 (switch to low bar from here on)
185x5
230x3
235x3
265x3
300x5 (3+)
300x3
300x3
300x3
300x3

Sumo Deads
135x5
230x5
320x3
320x3
320x3
320x3
320x3

Hack Squat
175x10
225x10
285x10
325x7
325x7

Went well, working in rep range of 3 reps per set. I found a new way to warm up for squats that i like. I start with high bar because it is a good cue for me to drop inbetween my hips. Then i switch to low bar and keep the hips opening up and i felt very comfortable today on all my squat sets.

Heading to dinner with the wifey and will get a good steak!







Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 15, 2017, 09:12:07 AM
Nice work there Andrew. That's a pile of squats. Looks like the refeed gave some much needed energy.  Legs will be sore for sure.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 15, 2017, 01:25:34 PM
Nice work there Andrew. That's a pile of squats. Looks like the refeed gave some much needed energy.  Legs will be sore for sure.

thanks, it went good. 300 is moving pretty fast which is a good sign. Next week i'll up it to 315 and see how i do
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 15, 2017, 05:18:39 PM
Awesome work Andrew, good to see some heavy lowbar reps in there. Beauty volume as well!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 15, 2017, 07:44:37 PM
Awesome work Andrew, good to see some heavy lowbar reps in there. Beauty volume as well!

thanks, squats are feeling better right now than they did a few weeks ago.

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

2-15-17

Went to the gym to do cardio but I noticed the weight room was completly empty so i decided to practice my bench press and boy does it just suck right now. oh well, got some reps in, hopefully its doing something. I think i might start taking some creatine again and using some pre-workout. I've cut all that shit out for the last 7 weeks.

Benchpress
barx10 paused
95x5 paused
135x5 paused
165x5 paused
185x5 paused
185x5
185x5 paused
135x5 paused
155x5 paused
135x15

Cardio, incline treadmill

1hr, 3.0 speed, 6.0-8.0 incline

rest day tomorrow, will hit another hr of cardio
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 15, 2017, 08:44:50 PM
1 hour of cardio!! Wood not survive mentally or physically! Great job on the bonus bench volume! Why did you quit creatine? Fire it back up!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on February 16, 2017, 04:27:38 AM
You had a good paused session last time on bench so don't lose too much sleep over it.  Once you start piling the food in too you'll get some instant progress. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 16, 2017, 08:14:08 PM
1 hour of cardio!! Wood not survive mentally or physically! Great job on the bonus bench volume! Why did you quit creatine? Fire it back up!

I just wanted a break from all the sups and honestly I think I'm a non-responder to creatine. I'll start it again but I've never felt like it did much for me.

You had a good paused session last time on bench so don't lose too much sleep over it.  Once you start piling the food in too you'll get some instant progress. 

Hope your right. I'm going to start ramping up the calories next week

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

2-16-17

Rest day. Got in and did 1 hr of cardio. Machine said 625 cal burned.  I know I am doing it all wrong for meet prep, cardio and diet are probably the worst things I could be doing for meet prep but I am getting healthier and feeling like my mobility is improving. I'm going to turn it around and go into a surplus in a week or so and I am confident I will add to my previous meet total.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 17, 2017, 09:58:44 AM
Nothing wrong with improving your health Andrew. You will do fine and things will come back fast starting next week. I don't enjoy carrying BF at all and am already the fattest I have been in years. My bench yesterday was a bit of a slap in the face for me, I weigh 15lbs heavier than when I pressed 290, gaining 5lbs on bench for 15lbs of fat doesn't really make sense now does it lol.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 17, 2017, 09:56:21 PM
thanks guys, getting leaner and meaner by the day. Looking forward to ramping up the macros next week!

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

2-17-17
weight: 206.6

pre work out: Drank a full serving of prejym. Fuck yeah, lets do this

5/3/1 OHP 1's week begins
barx10
65x5
95x5
110x5
125x3
140x6 (1+) smoked this set. OHP has been awesome lately

Benchpress
barx10
95x5
135x5
165x5
185x3
205x3
220x2
220x3
220x3
220x3
220x3
230x1 competition pause. PR e-stat, no vid

The 220 sets were feeling pretty good so i grabbed a spotter and tested 230 paused. Smoked it no problem, good bar speed. (I failed this lift at my last meet). I'll have a good new PR in store for Utica, something above 230 for sure. One thing i also did on the 230 rep was i got a lift off. Never tried that before and i think it helps. Will be asking for a lift off at Utica

Pull ups
did sets of 3 inbetween my bench sets. Total of 30 reps

Tricep pushdowns
100x10
120x10
120x10
120x10

Preacher Curl
55x10
55x10
55x10

About 1 week left of diet and i'll up the macros. Feeling leaner

(http://i.imgur.com/3Uq6Esl.jpg)










Title: Re: Andrew's Big 3 Journal
Post by: John on February 17, 2017, 10:03:00 PM
Thats why I'm there. Hand -offs, wraps, slap on the backs ...

 ;D

Nice job on thr PR.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 17, 2017, 10:18:08 PM
Thats why I'm there. Hand -offs, wraps, slap on the backs ...

 ;D

Nice job on thr PR.

awesome John. Thanks. And let me know if i can help you in any way
Title: Re: Andrew's Big 3 Journal
Post by: John on February 17, 2017, 10:31:28 PM
Thats why I'm there. Hand -offs, wraps, slap on the backs ...

 ;D

Nice job on thr PR.

awesome John. Thanks. And let me know if i can help you in any way

Well since I'll still be dieting and not lifting just hit some PRs for me  8)

And save some room for peanut butter pie Friday night :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 17, 2017, 11:19:39 PM
Thats why I'm there. Hand -offs, wraps, slap on the backs ...

 ;D

Nice job on thr PR.

awesome John. Thanks. And let me know if i can help you in any way

Well since I'll still be dieting and not lifting just hit some PRs for me  8)

And save some room for peanut butter pie Friday night :D

Will do. Looks like your plan is to live vicariously through us and watch us eat that pie. That is gonna be like torture for you :D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on February 18, 2017, 09:39:58 AM
Better call ahead and make sure they have a lot of that pie ready. I'll almost feel guilty having a second (or third) piece in front of John though ;D


Nice work on that 230 pause Andrew!
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on February 18, 2017, 12:57:22 PM
Congrats on the PR!   :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: John on February 18, 2017, 02:29:08 PM
Better call ahead and make sure they have a lot of that pie ready. I'll almost feel guilty having a second (or third) piece in front of John though ;D


Nice work on that 230 pause Andrew!

Trust me you won't be able to eat more than 1. They are huge and rich. FWIW that day will be a cheat meal day  8)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 18, 2017, 05:04:13 PM
Nice work on the PR Andrew. The hard work is paying off. You'll deserve that PB pie when you get there.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 19, 2017, 06:41:24 PM
Great job on the OHP and bench PR Andrew! Looking great in the pic....and almost hungry for some food, does the surplus start tomorrow?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 20, 2017, 01:49:12 AM
Thanks guys. Surplus wont start until about 1.5 weeks. I've got 2 more days of my current cycle of 5/3/1, then a deload week and after that i'm gonna start my surplus and a new training block.

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

Deadlift day today. Did squats first

Highbar Squat
barx10
95x5
135x5
185x5
225x3
255x3
275x3
275x3
275x3 **not a good strength day. 275 felt very heavy today

Front Squat
135x5
135x10
135x10

Deadlift (5/3/1 programmed, 1+ week)
135x5
225x5
315x3
365x5
415x3
465x2 (1+)

Wanted at least 3 reps at 465 but knew i was in trouble when the first rep was slow. Grinded out a second. Just one of those days when everything felt heavy. Kept almost fainting after my deads and puked in my mouth a little a few times. Good day :D... Onward....

http://youtu.be/tOE1FWHWbds (http://youtu.be/tOE1FWHWbds)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 20, 2017, 08:47:54 AM
Great looking session despite heavy feels Andrew. The second rep at 465 still looked strong and think there was another in the tank. 3 more lbs and we will weigh the same!
Title: Re: Andrew's Big 3 Journal
Post by: John on February 20, 2017, 08:48:51 AM
Looks like I'm not alone w/dead falling off the track as the diet goes deeper.

Im taking your cue and jumping back on 5/3/1 for the rest of my diet. Much more doable than  other things. I wont follow it stick w/ bench though as I feel its not enough work.
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on February 20, 2017, 09:21:16 AM
Strong work Andrew.  I think if you "had" to get one more rep you could have gotten it, but you were smart enough to know your training limit.  Those were 2 very good reps.

I wont follow it stick w/ bench though as I feel its not enough work.
This was the exact problem I had with 531.  But for deadlift, I liked it.  I think it's because deadlift doesn't require a lot of deadlifting volume.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 20, 2017, 04:17:53 PM
Great looking session despite heavy feels Andrew. The second rep at 465 still looked strong and think there was another in the tank. 3 more lbs and we will weigh the same!

Just one of those heavy days, got thru it ok. Think i'll go do some bench and arms this afternoon. Raining like mad out here again

Looks like I'm not alone w/dead falling off the track as the diet goes deeper.

Im taking your cue and jumping back on 5/3/1 for the rest of my diet. Much more doable than  other things. I wont follow it stick w/ bench though as I feel its not enough work.

Yeah, deadz are dropping,,, fuk. I've hit 4 reps at 465 before, so looks like i've lost a few reps :(

It is a good program for the diet--What i've done this time is use the high level framework of 5/3/1 and build my routine around it. I know i need to do heavy squats and bench twice per week so i made that happen. My second squat day is on deadlift day and my second bench day is on my OHP day. I noticed the same thing, not near enough bench volume in 5/3/1-- what i've been doing on bench day is working up to my main AMRAP set on 5/3/1 (per the program), then i'll do about 5 more sets at whatever the weight and rep range is for that week. So if its 3's week, i'll go AMRAP on the final 3's set and then repeat it 5 more times with sets of 3. Seems to be working ok for me, and the extra sets follow along with the submaximal  programming that increases every cycle.

Strong work Andrew.  I think if you "had" to get one more rep you could have gotten it, but you were smart enough to know your training limit.  Those were 2 very good reps.

I wont follow it stick w/ bench though as I feel its not enough work.
This was the exact problem I had with 531.  But for deadlift, I liked it.  I think it's because deadlift doesn't require a lot of deadlifting volume.

thanks, was pleased with those reps but stamina has dropped for me right now. Just a fact of life when dieting :D

I agree with you on 5/3/1 (lack of volume) and tailored it where i think it is lacking. Also agree on the deads not needing as much volume. Deads and OHP are the only 2 lifts that i left alone as prescribed on 5/3/1. Squats and bench need lots of volume for me to simply keep whatever strength i have with them, let alone try to make gains
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 21, 2017, 03:40:44 PM
Rest day today, will hit 1hr cardio sometime this afternoon. Did Bench yesterday.

2-20-17 Bench

Benchpress
barx10
95x5
135x5
155x3
175x5
200x3
220x5 (1+) Good set, might be a rep PR at this weight. Went for 6 almost got it but failed the last rep onto safeties

extra bench
215x4
215x4
215x4
215x4

Landmine rows
did sets inbetween all bench sets aboved

Facepulls
35x10
35x10
35x10

Overhead tricep extensions
35x10
35x10
35x10

Squats tomorrow. Bench continues to improve throughout this diet which has been unexpected but great.

http://www.youtube.com/watch?v=-VaSUdaAZVs (http://www.youtube.com/watch?v=-VaSUdaAZVs)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on February 21, 2017, 05:48:08 PM
Nicely done!

There are times when I use the 5x5 at 80% or 5x3 at 90% under the big but boring template. Seems to help quite a bit, especially on bench.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 21, 2017, 08:24:54 PM
Transitions from gains weight on diet....to gains weight on bench on diet! Awesome PR Andrew, hitting bench gainz while losing weight is unheard of up here in the North :tfh:
Faak I can't make any while gaining weight lol
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 21, 2017, 08:43:15 PM
Awesome work Andrew. Always nice to set pr's whether reps or weight. And while cutting too. Congrats :bowdown:
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on February 21, 2017, 09:44:46 PM
Wait! Someone mentioned pie! Glorious pie!! Got to get me some! Fell in love with sour cream raisin that my wife's grandmother made. MMMM!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 23, 2017, 02:02:28 PM
Thanks guys, bench has been the silver lining during this diet. Everything else is in the gutter

Wait! Someone mentioned pie! Glorious pie!! Got to get me some! Fell in love with sour cream raisin that my wife's grandmother made. MMMM!


thats cruel mentioning pie.....you know i'm on a diet right? :p

---------------------------
Did some squats yesterday, last day of 5/3/1 cycle

Squats
barx10 highbar
135x5 highbar
135x5 lowbar from here on
185x5
225x3
250x6
285x3
315x3 (1+) Vid
295x3
225x5

RDLs
65x10
95x10
135x10
135x10

First time with 3pps squat since December, went ok but was out of gas after that set. Just nothing in the tanks these days. I think i'll end my diet now and start ramping back up some volume

http://www.youtube.com/watch?v=kx8sGsMmQT0 (http://www.youtube.com/watch?v=kx8sGsMmQT0)











Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 24, 2017, 09:02:25 PM
Today is my first day off the diet. I upped my calories from 2100/day to 2750/day. That will be my starting point and i'll adjust from there.

I went to the gym and practiced squats and bench. Goal is to work on form and start ramping up volume for awhile.

Squats

Highbar
barx10
95x5
135x5
180x5
180x5
220x5
220x5
220x5

Lowbar
135x5
180x5
180x5
180x5
220x5
220x5
220x5 Vid
265x3

Just messing with form. 220lbs is about 65% of 1RM, got some volume in.

Benchpress
**all paused, 55lb bar
barx10
105x5
145x5
165x5
165x5
165x5
165x5
165x5 vid

Cybex Machine Rows
70x10
90x10
110x10
130x5
150x5

Nothing major today, just messing with form and getting some reps in. My goal today was to do at least 30reps on squat and bench at 65%1RM. Took a few vids from different angle for form check

http://www.youtube.com/watch?v=K1KEoRZ_8Ms (http://www.youtube.com/watch?v=K1KEoRZ_8Ms)

http://www.youtube.com/watch?v=tsSqJaKjcdg (http://www.youtube.com/watch?v=tsSqJaKjcdg)














Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 24, 2017, 10:15:12 PM
Beauty session Andrew, so guess you are ramping up right up until JC? Thinking the 19th to start, that's Sunday 6 weeks out.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 24, 2017, 10:39:31 PM
Yeah, ramping up volume and will run the 6wk unless I can get a custom program from him but I'm thinking it's unlikely with this short notice
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 27, 2017, 09:58:55 PM
Thats some pretty sweet volume there Andrew. Always good to get form dialed in. Upping the cals for some sweet gainz 8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 28, 2017, 12:29:39 AM
thanks guys, form is getting dialed. Today went very well.

Squats and Deads

goal for today
5x5 Squats @70%
5x5 Deads @70%

Squats

highbar
barx10
95x5
135x5
185x5
220x3
245x5 (70%)
245x5

lowbar
135x5
185x5
245x5
245x5
245x5
265x3
295x3

Deadlift
135x5
225x5
315x5
355x5 (70%)
355x5
355x5
355x5
355x5

Basketball
Played 1 hr full court scrimmage after gym.


Notes: I need to bring some carbs to gym because i'm getting symptoms of low blood sugar. I was getting faint after the deadlift sets. Strength is coming in real nice. Squat form is feeling better than ever and deads at 355 were easy.

I found a good way for me to warm up on squats. I start with highbar because it grooves in my form of opening up the hips. Then i switch to low bar and it just clicks.

OHP and Bench tomorrow.

Title: Re: Andrew's Big 3 Journal
Post by: John on February 28, 2017, 07:53:43 AM
Shits about to get real now! Nice looking day and I personally love the % of 1rm lifting. Think its the single best thing I've learned about programming. Interesting way to get warmed up. I might need to try that tonight if I back squat. I've never liked high bar squats much they are a bit of a different feel for me. Our squat styles are pretty similar so I'm sure it will help me, too. 

Funny about bringing food. I have to bring a small orange (halo) with me now to Herc. Since about week 5 I'm getting light headed during squats/deads. I unracked the bar on Saturday w/ 3pps on the SSB and almost passed out. Funny a little orange and ten minutes later I'm much better. Stupid diets... :(
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on February 28, 2017, 09:39:39 AM
Big volume session! I can see why you are getting light headed lol. Killed it buddy!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on February 28, 2017, 09:44:59 AM
Good session under the bar Andrew. I always like seeing what others do to see if I can incorporate it somehow. I know we're all different but only by trial and error can we know what works.

I always find it amazing how a little food can make such a huge difference
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on February 28, 2017, 11:32:26 PM
Thanks guys, got a good one with that last workout. Legs and upper back are feeling it today from the squats and deads

-------------------
2-28-17
weight: 206.6

goal: 5x5 Bench @70%

Bench
**all reps comp pause
barx10
95x5
135x5
155x5
175x5 (70%)
175x5
175x5
175x5
175x5
175x5
195x3
205x3

Pulls Ups
5x5

machine Rows
90x10
130x10
170x5
190x5
210x5

Everything going ok, bench was moving fast so i did an extra set and then a couple higher% sets of 3. I'm training all comp pause. I figure i'll train the same way as it is in the meet.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 01, 2017, 08:40:27 PM
Bench is moving well. Lots of volume there. All paused too. Nice work.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 01, 2017, 10:44:00 PM
Beauty paused volume sesh Andrew! Tons of sets and reps!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 02, 2017, 09:39:35 PM
Thanks guys just trying to build some volume.

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

Squats

Goal 3sets of 6reps @RPE 7-8

Barx10
95x5
135x5
185x5
225x3
265x6
265x6
265x6 @~8

Rack Pull Deads (working lockout)
135x5
225x5
335x5
375x5
375x5
375x5

One leg press
100x10
100x10
100x10

Decent day, strength feels good, left outer hip a little tight, rack pulls loosened it up.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 02, 2017, 10:10:13 PM
Great job Andrew, 18 easy reps at 265 then some big rack pull work! I have been trying to work the lockout as well but using RDL's and last session SLDL's. I should do a rack pull session in there as well. I was thinking paused deads right above the knees might be a good one too.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 03, 2017, 10:59:18 PM
Great job Andrew, 18 easy reps at 265 then some big rack pull work! I have been trying to work the lockout as well but using RDL's and last session SLDL's. I should do a rack pull session in there as well. I was thinking paused deads right above the knees might be a good one too.


the rack pulls seemed good, havent really done them much. Its a different feeling to get tight and start the lift just below the knees. Good for grip strength too.

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

Bench

goal
work up to a paused single around rpe 8
then hit volume 3x9@ 75%

barx10
95x5
135x5
165x5
185x3
205x3
225x1 Vid...Smoke show
235x1 Vid....Fuk yeah
245x1 PR! vid.......Smoked it

volume work
185x9
185x9
185x9

Pull Ups
dead hang. did sets of 3-4 for about 20 total

One arm DB Rows
65x8
85x8
95x8

Dips
BWx10
BWx10
BWx10

Preacher Curls
65x10
65x10
65x10

Good night, bench felt stronger than ever. My pauses were much shorter than i thought. One thing i need to watch for is sinking. I think i have a blip of downward movement after the pause. may get red lights with that if i'm not careful.

http://www.youtube.com/watch?v=xGM2gBTqKm4 (http://www.youtube.com/watch?v=xGM2gBTqKm4)

http://www.youtube.com/watch?v=TtjQyfhPgsY (http://www.youtube.com/watch?v=TtjQyfhPgsY)

http://www.youtube.com/watch?v=AFFfK8APlTU (http://www.youtube.com/watch?v=AFFfK8APlTU)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 03, 2017, 11:42:45 PM
Getting stronger by the week on bench Andrew, that was one fast 245!  Awesome work!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 04, 2017, 10:07:52 AM
Nice work on the PR Andrew. Looked pretty easy. I know what you mean about the pauses. Feels a lot longer than it looks. I can't tell till I watch the video. I'm benching today so I'll give it a try again and see if I can hold it a little longer so it at least looks like it's paused ::)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 04, 2017, 04:18:12 PM
thanks guys. Weird, i had that great bench session last night, came home and ate dinner and then pretty rapidly got sick. Got a damn head cold, sore throat and all the other BS that goes along with it. Im the last one in the house to get it. Already hit everyone else.... Sick in bed with EBOla now :(
Title: Re: Andrew's Big 3 Journal
Post by: John on March 04, 2017, 04:36:35 PM
Wow that 245 looked super easy!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 08, 2017, 10:21:27 PM
Got sick as fuck. Out of town working doesn't help either. Today I got pink eye or something, my left eye is jacked, can't barely use it. Sitting in urgent care as I type this, had to find a doc cuz the eye is getting bad. No lifting to report :(
Title: Re: Andrew's Big 3 Journal
Post by: John on March 08, 2017, 10:28:48 PM
Got sick as fuck. Out of town working doesn't help either. Today I got pink eye or something, my left eye is jacked, can't barely use it. Sitting in urgent care as I type this, had to find a doc cuz the eye is getting bad. No lifting to report :(

Sounds like a deload :p

Hope you feel better. Rest up for the big push!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 08, 2017, 11:06:17 PM
Diagnosis is conjunctivitis. Left eye is swollen shut. Anyone ever squatted with one eye closed? I'm gonna be the cyclops guy in the gym if this don't get better. Got some drops so hopefully I'm on my way back to vision
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 08, 2017, 11:16:08 PM
Damn Andrew u one eyed slut :P That sucks dood, hope it clears up fast. Are you still hurting other then the eyeball? Wishing you a speedy recovery bro!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 09, 2017, 06:41:45 AM
That sucks man!! Hope it's a speedy recovery.  Did you ever hear back from Candito?
Title: Re: Andrew's Big 3 Journal
Post by: John on March 09, 2017, 07:56:14 AM
Can't say Ive ever squatted w/ one eye but it sounds fun to wear an eye patch and try it! Knowing me Id buy a pirates hat too  :P
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 09, 2017, 11:51:23 AM
I am going to squat with an eye patch today. Pirate squats on the menu. Maybe a few deads too
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 09, 2017, 12:01:08 PM
Vids are a must
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on March 09, 2017, 02:10:40 PM
Man, that sucks! But pirates are cool....
Hope that crap clears up for you quick (but keep the patch and hat  ;D )
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 09, 2017, 04:21:44 PM
I hear pirate and think of the character from the movie dodgeball. Yaarrrrrr! Hope it clears up quick for you Andrew. Good luck with the one eyed squats.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 09, 2017, 06:15:37 PM
I hear pirate and think of the character from the movie dodgeball. Yaarrrrrr! Hope it clears up quick for you Andrew. Good luck with the one eyed squats.
If you can dodge a wrench...you can dodge a ball!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 10, 2017, 01:18:43 PM
ok, big let down, i didn't find an eye patch. I went into Walgreens to buy one and couldn't find any. I left with a big bottle of Aleve. Here is an eye pic just to prove i wasn't fucking with you guys. Its getting better now but i did go in and do some cyclops squats

(http://i.imgur.com/9bz0vOb.jpg)

Cyclops Squats

barx10
95x5
135x5
135x5
185x3
225x3
255x3
275x2
295x1
305x1
315x2 Vid
275x4
225x5

Then i did some adductor and abductor work and some leg press.

Notes: Still getting over this ebola. Kept volume low, because it felt like the right thing to do. My left hip abductor (outside of hip, i think its the abductor) feels like it has an impingement. I'm going to take some Aleve for awhile. Squats with narrow stance seem ok most of the time, but sumo DL is definite no-go. Hip pinches every time i try to get into sumo position. I think i may do block/rack pulls as my deadlift variant on JC.

Looking at the squat vid, 315 is moving pretty good, especially considering i'm sick. I think i'll run 345 as my number for squats on JC. Still trying to figure out what numbers to plug into JC



http://www.youtube.com/watch?v=EO19IUdxd-s (http://www.youtube.com/watch?v=EO19IUdxd-s)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 10, 2017, 01:33:45 PM
Dayum that looks like it could be painful. Hope it gets better for you quick. Real good looking squats though. Moved really well. Nice work.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 10, 2017, 01:36:26 PM
Oh man, looking rough.  Sucks about the eye patch too. Nice reps today!!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on March 10, 2017, 02:24:27 PM
That does NOT look fun at all!  :o
Really hope it clears up fast. No one should have to go through that.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 10, 2017, 02:28:12 PM
That does NOT look fun at all!  :o
Really hope it clears up fast. No one should have to go through that.

i actually look like this smiley guy you posted in real life  :o
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on March 10, 2017, 02:50:12 PM
That does NOT look fun at all!  :o
Really hope it clears up fast. No one should have to go through that.

i actually look like this smiley guy you posted in real life  :o

LOL, didn't not notice that until you pointed it out!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 10, 2017, 03:19:15 PM
Ima gonna go against the grain and say that's a fantastic look for you! Great job getting in the squats despite all the cards against you.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 11, 2017, 01:27:15 AM
Thanks guys. Eye is better, swelling down.

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

Bench
barx10
95x5
135x5
165x5
185x5 paused
205x3 paused
225x3
225x1 paused
185x9
185x9
185x9

Pull Ups
Did sets of three in-between bench sets. Probably got about 25 or 30 reps. Doing this has cured my benching elbow pain.

OHP (standing, strict)
barx10
95x5
115x5
135x3
135x3
135x3

DB One arm Row
75x10
85x10
95x10

Cable Chest Flys
30x10
40x10
50x10

Preacher Curl
60x10
60x10
60x8

Notes: Still sick but getting better. Should be 100% soon. My new wraps came in. Next squat session i'll test out the knee wraps






Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 11, 2017, 03:41:18 AM
Killer upper session Andrew, awesome bench volume! Looking forward to the wrapped squats!
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on March 11, 2017, 11:07:52 AM
Sure you're sick?  That looks like a healthy man's session :D  Good work.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 11, 2017, 11:52:00 AM
Real solid benching Andrew. Clearly the eye isn't affecting your strength. Nive work. Squats should be interesting with the new wraps. Still need to get me some.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 11, 2017, 02:29:16 PM
Sure you're sick?  That looks like a healthy man's session :D  Good work.
Real solid benching Andrew. Clearly the eye isn't affecting your strength. Nive work. Squats should be interesting with the new wraps. Still need to get me some.
Killer upper session Andrew, awesome bench volume! Looking forward to the wrapped squats!

Thanks guys. Taking a rest day today, finally getting some good weather out here and time to do some yard work. Going to get a burn pile going and burn up a ton of debris that came down out of the trees during the storms.

Legs are super sore from the squats, guess taking one week off is all it takes for me to lose it on squats and have DOMS return in vengeance. Good news is hip pain is fading, i think the Aleve is helping. Tomorrow should be squats and deads
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 12, 2017, 10:30:48 PM
Tested deads today to see where i'm at

Bodyweight 208.5

Deadz
135x5
225x5
315x3
365x2
420x1
465x1
495x1
525xfail
525xfail
405x3
315x5


525 was just not there today. I pulled it pretty solid back in December, so looks like i have some lost ground to recover. Glad i tested my strength today to see where i really stand. I'll run 495 for my programming on JC.

http://www.youtube.com/watch?v=OWG0P3rVqeQ (http://www.youtube.com/watch?v=OWG0P3rVqeQ)

http://www.youtube.com/watch?v=OlnjX8Ua5jI (http://www.youtube.com/watch?v=OlnjX8Ua5jI)

Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 12, 2017, 11:25:35 PM
Wow. 495 looked strong. As good a place as any to start. 525 will be there quickly I'm sure.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 12, 2017, 11:38:49 PM
495 looked real strong and the 525 was on its way it looked like. Don't sweat it, Ebola just finished and you were still sore from squats. Still think you would fine using 525 for the program TBH, but it only counts on the platform regardless anyway.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 13, 2017, 09:46:23 PM
Thanks guys. Maxing out yesterday taxed me a bit. Feel drained today. Did some bench just to get a few reps in

Bench
barx10
95x5
135x5
165x5
185x10
205x5
225x1 paused
225x1 paused

Also did some pull ups, db presses, face pulls and cable flys.

Notes: Was able to bench with the one guy at my gym who is a seasoned powerlifter. Had him give me commands on the 225. Just like i thought, i'm bouncing just a little after the press command. First 225 rep flew up but he said it would have been red lighted for downward movement. On my second 225 rep I was careful to hold bar steady and got a good rep but it moved much slower. I have a lot of practice to do with the pause. I've gotten into a bad habit of stopping the bar on my chest and then moving down just a bit before i explode up.

I think i'll rest tomorrow and squat Wednesday
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 13, 2017, 09:59:30 PM
Nice bench work Andrew. I have been keeping an eye on my pauses as well for that exact reason. I tend to get a small duoble bounce in there at times.
Title: Re: Andrew's Big 3 Journal
Post by: John on March 13, 2017, 10:06:57 PM
If you let the bar sink in a bit more it might solve that issue.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 13, 2017, 10:27:46 PM
If you let the bar sink in a bit more it might solve that issue.

Thanks for the tip. I'll try this. I think when the weight gets higher, I get a little gun shy and stop it a little too soon.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 14, 2017, 07:49:52 PM
Rest day today. Eating lots of more foodz. Brought 500g of rice and 500g of turkey to work and ate it all. Drank a jug of whole milk kefir at 800cals too....I'm going full taco between now and the meet  :rocker:
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 14, 2017, 08:09:33 PM
Full taco!! Much better than half taco!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 14, 2017, 11:02:47 PM
full taco with avocado
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 16, 2017, 12:30:26 PM
Yesterday's squats........

Squat
barx10
95x5
135x5
185x5
sleeves and belt
225x5
265x6
265x6
265x6
265x6
wraps and belt
265x1
295x1
315x1
360x1

Hip adductor and abductor machine

did 3 sets of each, with 70lb plate weight.


Notes: The volume sets on squats at 265x6 are 10lbs less than my first JC session. Just prepping myself, and they felt hard. Tried my wraps for the first time and it was fun. I think the wraps are giving me a good boost.  315 felt easy as a breeze and my top single of 360 moved real good and is a weight i've never even had on my back before. (6x45lb bumpers and 2x10kg is 359 but with the collars i'm claiming 360 :D)...I think the wraps are giving me a good +25lbs easy, maybe even more.

I read something about motivation and training. It basically said motivation is bullshit and it is a fleeting feeling. It takes consistency and perseverence to improve. This session was a good example of this for me. I literally had zero motivation to train when i did this squat session. But i came out with a wrapped PR and some new confidence.

http://www.youtube.com/watch?v=2sGopKbx11Y (http://www.youtube.com/watch?v=2sGopKbx11Y)

http://www.youtube.com/watch?v=Wm3rTqe_SD4 (http://www.youtube.com/watch?v=Wm3rTqe_SD4)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 16, 2017, 01:44:19 PM
Awesome work Andrew, gonna be a big squat there in Utica!  Motivation is feeling I get maybe once a week, fulfillment and accomplishment is what I get after grinding out a hard session when all I wanted to do was lie on the couch that day! That separates the wolves from the pups :)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 17, 2017, 12:26:52 PM
Awesome work Andrew, gonna be a big squat there in Utica!  Motivation is feeling I get maybe once a week, fulfillment and accomplishment is what I get after grinding out a hard session when all I wanted to do was lie on the couch that day! That separates the wolves from the pups :)

once a week is pretty good....i'm on that middle aged married male, once a month schedule if you know what i mean :D

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

did some benching yesterday to practice form and pause
3-16-17
Bench *all paused
barx10
95x5
135x5
155x5
165x5
175x5
185x5
195x5
205x3 with commands
205x3 with commands

DB rows
65x10
75x10
85x10

Tricep pushdown
110x10
130x10
150x10

DB Curls
25x10
25x10
25x10
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 17, 2017, 06:04:14 PM
Nice looking session Andrew! Always a good thing to get some practice with the commands as well!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 17, 2017, 08:06:17 PM
Man that's a mighty nice squat there Andrew. Looked like nothing. That's awesome. Some really solid benching too. Great work.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 20, 2017, 12:24:03 AM
Thanks guys, got rolling on JC today

JC Wk1, Lower 1

Squat
barx5
95x5
135x5
185x3
225x3
255x1

program sets
275x6
275x6
275x6
275x6

Deadlifts
135x5
225x5
315x3
385x1

program sets
405x6
405x6

Bulgarian Split Squats
BW+10lb x 12 per leg
BW+10lb x 12 per leg
BW+10lb x 12 per leg

Notes: Fucking left hip is bugging me bad on squats, hope it goes away, feels like a pinch when i drop into hole. Doesn't seem to effect strength or be proportional to load (same pain regardless of weight on bar). Deads felt hard but looked ok on video. Threw in some single leg work at end also with the split squats hoping to stretch the hip out and correct unbalances/if any. got a decent burn.

http://www.youtube.com/watch?v=eETYrz9tr64 (http://www.youtube.com/watch?v=eETYrz9tr64)










Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 20, 2017, 08:16:51 AM
Excellent start Andrew, squats and deads looked real good. Damn that sucks about he hip, I am actually nursing some right hip pains myself and have been for the last few weeks. Squats seem ok though. BSS's are a good choice for hip work for sure. Great session
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 20, 2017, 07:40:09 PM
thanks Shawn, hip doesnt feel any worse today so i'll take that as a win

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

JC Wk1, Upper 1

Bench
barx10
95x5

program sets
125x10
170x10
190x8
195x6 paused last rep

extra
195x1 paused. Tried sinking into my ribcage a bit more. I think it helped

Supersetted bench with Pull Ups
3,3,3,3,3 = 15

Barbell Row
*off ground with each rep. working on engaging lats similar fashion to deadlift
135x10
135x10
155x8
185x6

OHP
*standing, strict
75x12
75x12
85x10
95x8

supersetted above with Pull Ups
3,3,3 = 9

I suck bad at volume. Just not adapted to it yet so i kept the weights low on assistance and focused on form. Feels like anything over 5 reps and i quickly run out of steam. Leaving town now until Friday. Rest day tomorrow, Upper #2 Wednesday and Lower #2 Thursday will be at an out of town gym (to be determined)

http://www.youtube.com/watch?v=9WLc0utF0iE (http://www.youtube.com/watch?v=9WLc0utF0iE)

http://www.youtube.com/watch?v=pJqXxF5utmM (http://www.youtube.com/watch?v=pJqXxF5utmM)

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 20, 2017, 08:02:01 PM
Great session Andrew, bench looked great! The high rep accessory stuff does get to be a lot.  Looks like you are going to be juggling workouts as well. I am going to be doing a bit of that this week. I am training Thursday's lower after work at our University where Drew has a membership. It's across the street  from the hospital. Looking forward to getting in a session out of the cave though...there may even be people there  :eek:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 21, 2017, 10:20:27 AM
Nice work Andrew. Bench looked nice and smooth. Pretty easy actually.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 21, 2017, 10:59:41 PM
That's how I felt on my 10 bench reps the other day.  By reps 7 I start losing all tightness.  High reps suck. Wish they weren't so good for me :(
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on March 22, 2017, 09:21:14 AM
Looking good on bench  :)
Takes me a lot longer to work up to volume than it used to (ain't no spring chicken anymore) but it does come.
I think you played it smart by adjusting the weight to get where you need to be.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 23, 2017, 01:27:11 AM
Thanks guys for all the great support. Out of town working, been busy as hell. Got a late night session in tonight and completed JC wk1 upper 2 (same workout as Monday). Bench set up sucked at the gym but I got it done. Highlight of night was I did some DB rows and worked up to 110lb DB's with no straps. That is close to the limit of my grip strength but I was doing sets of 6 rep and handling it good
Title: Re: Andrew's Big 3 Journal
Post by: John on March 23, 2017, 07:50:26 AM
Thanks guys for all the great support. Out of town working, been busy as hell. Got a late night session in tonight and completed JC wk1 upper 2 (same workout as Monday). Bench set up sucked at the gym but I got it done. Highlight of night was I did some DB rows and worked up to 110lb DB's with no straps. That is close to the limit of my grip strength but I was doing sets of 6 rep and handling it good

110 is a good weight! Funny I never have grip issues but I've always used straps w/ db rows. Helps me feel it more when I can use straps and go thumbless.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 23, 2017, 09:17:43 AM
Great job getting it in on the road dood! Strong DB rowing! It's always tough having to setup on a new bench but you got it dun! Squats and cardio deads today!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 23, 2017, 06:47:09 PM
Thanks guys. It's weird, but my grip fails quicker on DB's than deads so I think these heavy DB rows are good for training grip strength too.

------------
JC week 1, lower 2

Squat
Barx10
95x5
135x5
185x5
225x1
Program sets
240x8
240x8
240x8
240x8

Deadlifts
135x5
225x5
315x3

Program sets
355x8
355x8

High volume session was challenging, especially because I'm training with an injury. My left adductor is strained. There is a bad nerve pinch every time I drop into the hole on squats. I will be working hard on rehab but this will be a challenge for my meet prep. Weak as a kitten now on squats as Flex would say
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 23, 2017, 07:19:42 PM
Nice work Andrew. 240 x 8 is a good bit of cardio. Hope the hip recovers quickly. Gonna need it for emom.  :P
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 23, 2017, 07:23:27 PM
Nice work Andrew. 240 x 8 is a good bit of cardio. Hope the hip recovers quickly. Gonna need it for emom.  :P

Thanks Rich, I'll be rolling it daily and I just ordered some voodoo floss also. Unfortunately it is unlikely this will go away quickly. It's been building for awhile and the high volume portion of JC is aggravating it. I will do what I can for rehab but it's more than likely gonna be Aleve and suck it up buttercup between now and the meet :)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 23, 2017, 07:31:30 PM
Solid work plowing through with that injury Andrew.  Really hope it lets up for you man, like my eyeballs....
Timing is the shits. Good work man
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 23, 2017, 10:24:56 PM
Solid work plowing through with that injury Andrew.  Really hope it lets up for you man, like my eyeballs....
Timing is the shits. Good work man

Thanks Shawn squats are hard enough and it's pain on every rep right now. I'm going to start loading up pretty high on anti-inflammatory drugs and see if that helps knock it down. Luckily deadlifts are unaffected
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 23, 2017, 10:33:43 PM
Hope you're good man! Good job plowing through today.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 24, 2017, 12:04:19 AM
Thanks Dave, I was frustrated today knowing what's ahead of me and being in pain. Here is the potentially good news, I made it home about an hour ago and I've been stretching and foam rolling. I was also reading about hip impingement and adductor strains.  I found some info on the importance of knees tracking over the 2nd toe. If knees don't track properly it strains the adductors. So I tested my squat form with air squats and I think I found a potential form flaw that might be triggering this. I think my knees are opening too much and my hips are in external rotation. My knees track outside of my feet. I tested some air squats with the cue of keeping my knees in more and the pain was far less. I've never had a problem with knee collapse on squats and I think I might actually have a problem with knees out too much. I am trying to self diagnose this because I'm sure it's linked to a form breakdown somewhere.

Has anyone ever heard of knees out too much causing issues?
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 24, 2017, 12:35:44 AM
Man if I have to start making sure I track my knee over my second toe I'm doomed.  I have enough problems with where to put my eyes and remembering to breath  ;D 


Seriously though I hope you've figured it out.  Week 2 in a lot of pain will be no fun.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 24, 2017, 11:51:45 PM
Hip is sore and today almost worse than yesterday. I stretched and rolled today. Was experimenting with various squat stances and think i may of found one that avoids the impingment. It is a rather narrow stance with feet almost straight ahead. Not sure how i will handle weight on my back in that position, but i will find out. The other thing i'm doing is eating A LOT.. hoping food will help this.
-------------------

JC Week 1, Upper 3

fueled by lots of food including breakfast burrito, denver omelette and pancakes, whole milk kefir

Bench
barx10
95x5
135x5
165x5
185x3

program set (Max reps)
200x12 went for 13 and almost got it but failed. I had a buddy spotting me so i went to failure

Paused Singles (with commands)
225x1
235x1 Moved really good :)

DB Rows
85x10
85x10
95x8
95x6 **DB's at this gym only go up to 95, handling this pretty easy now

Tricep Pushdown
110x12
110x12
120x10
130x8

Lat Pulldown
90x12
90x12
110x10
130x8

Good session, bench is feeling strong. 235 felt like it could have been an opener. I think my bench strength in particular responds very well to high volume and frequency.






Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 24, 2017, 11:55:01 PM
Excellent job with the 235 pause.  That insane plus set of yours gives you a calculated 1rm of about 275 lbs....now I know that doesn't really equate well when it gets to higher reps but it's a hell of a showing and should put you in the mindset of 250 or more at the meet I would think.  Great job man!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 25, 2017, 12:14:51 AM
Excellent job with the 235 pause.  That insane plus set of yours gives you a calculated 1rm of about 275 lbs....now I know that doesn't really equate well when it gets to higher reps but it's a hell of a showing and should put you in the mindset of 250 or more at the meet I would think.  Great job man!!

Thanks Dave, i was very happy with the bench session tonight. It was tempting to test a T&G max, but i held off. Opted to trust the programming and not go astray too much. I do feel 250 is absolutely within my reach
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 25, 2017, 08:39:54 AM
Strong benching Andrew, congrats on the bench MR PR and the paused 235!  Bench is moving awesome for you, easy 260 there!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 26, 2017, 09:27:12 PM
Strong benching Andrew, congrats on the bench MR PR and the paused 235!  Bench is moving awesome for you, easy 260 there!!


260 would be sweeeet!

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

JC Wk 2, Lower 1

Squat
barx10
95x5
135x5
185x5
225x3
255x1

program sets
275x10

EMOM
280x3
280x3
280x3
280x6 (combined the last 2)

Wrapped work
315x1

Rack Pull
135x5
225x5
315x3

345x8
345x8
345x8

Notes: narrowed up my stance quite a bit and used voodo floss for all my squat sets. Everything was pain free up until about rep 3 on my 275x10 set. I narrowed up the stance even more (see my 280x6 set, its super narrow) and that was a clean set which is why i decided to finish both EMOM sets in one. Strength feels good. Everything is moving good, but there is sharp stabbing pain on some reps in my left hip.

http://www.youtube.com/watch?v=mS2i6rPi488 (http://www.youtube.com/watch?v=mS2i6rPi488)






Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 26, 2017, 09:41:20 PM
Excellent work Andrew, can't view the vid dammit, but sounds like things went very well considering the injury!  Double up the last EMOM set like a animal!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 26, 2017, 09:47:00 PM
Excellent work Andrew, can't view the vid dammit, but sounds like things went very well considering the injury!  Double up the last EMOM set like a animal!!

thanks, my squats were actually pretty clean. I was focusing on form and very methodical today, not rushed at all and i think it helped. Try over at BB.com and see if you can see it there. I videod a set of rack pulls in there too
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 26, 2017, 09:51:54 PM
Maniac!!! Nice work bud


Just got home and watched it.  That is one narrow stance.  Good job. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 26, 2017, 10:18:10 PM
Excellent work Andrew, can't view the vid dammit, but sounds like things went very well considering the injury!  Double up the last EMOM set like a animal!!

thanks, my squats were actually pretty clean. I was focusing on form and very methodical today, not rushed at all and i think it helped. Try over at BB.com and see if you can see it there. I videod a set of rack pulls in there too
They looked great man, solid performance!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 27, 2017, 09:49:44 AM
Sweet work Andrew. Thats fantastic you can change your stance that much and still squat prescribed weight. I don't know if I could go that narrow and not fall over lol. Sucks about the hip pain still being there but at least you sorted the knees out. Gotta do what works for you. Nice session and one emom down.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 27, 2017, 09:53:46 PM
Sweet work Andrew. Thats fantastic you can change your stance that much and still squat prescribed weight. I don't know if I could go that narrow and not fall over lol. Sucks about the hip pain still being there but at least you sorted the knees out. Gotta do what works for you. Nice session and one emom down.

Thanks Rich, kinda sucks about the hip pain because strength wise things are going quite well. I have a feeling if i was fine i would be blowing up this squat cycle. I need to get thru this block without it getting worse and i'll still be able to do some decent squats at the meet.

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

JC Wk 2, Upper 1

Bench
**no more elbow sleeves from here on out
barx10
135x5
165x5

program sets
180x10
195x8
205x(6-8) Did 10

paused with commands
235x1

Pull Ups
3,3,3,5,5

DB Rows
85x10
95x10
95x8

OHP strict
barx10
95x10
115x8
135x6


Good session. I think 205x10reps is a PR. I ditched the elbow sleeves, figured being about 4 weeks out is a good time to start benching with the same gear as i will have at the meet. Good news, my bench is not on a plateau right now, its on a motherfucking climb!










Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 27, 2017, 10:17:14 PM
Killing it on bench Andrew. Way to over achieve 8). I've never used elbow sleeves before. Do they help with the lift or just keep the elbows warm?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 27, 2017, 10:24:02 PM
Killing it on bench Andrew. Way to over achieve 8). I've never used elbow sleeves before. Do they help with the lift or just keep the elbows warm?

I think they mostly just keep your elbows warm and under some compression, similar to knee sleeves. I doubt there is much help with the lift but I guess there could be a little. Didn't feel much different without them today strengthwise.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 27, 2017, 10:26:57 PM
Very nice Andrew! Hammered 10 reps out like JC owes ya money! Bench is looking damn good man!
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on March 28, 2017, 09:08:59 AM
Strong upper Andrew, hopefully your bench keeps going strong until your meet!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 28, 2017, 02:06:03 PM
Very nice Andrew! Hammered 10 reps out like JC owes ya money! Bench is looking damn good man!

Thanks! Best run of JC ever on bench.
Strong upper Andrew, hopefully your bench keeps going strong until your meet!

Thanks Brad, my current meet PR is 220lb, I'm gonna leave it in the dust.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 30, 2017, 12:24:58 AM
JC Week 2, Lower 2

Got it done this evening after work. solid session

Squat
barx5
95x5
135x5
185x3
225x3
265x1

program sets
280x10 vid PR

EMOM
270x3
270x3
270x3
270x3
270x3
270x3
270x3
270x3
270x3
270x3 vid

Rack Pull
**went a little lower, had the rack height half way up shin. harder from this spot
135x5
225x5
315x3

program sets
365x8
365x8
365x8

Notes: I've been messing around with lots of stretching and foam rolling the last few days i think i found where my injury is. It is on the outside top of my hip. I think its the tensa fascia lata (TFL) where the ITB joins the hip. The way i found it was it got so sore after my first squat session this week i was able to really feel one spot when i got the foam roller on it. During warm ups today i realized that the voodoo floss makes no difference because i cant get a wrap that high on my hip at all so i ditched it. I was tentative on the 280x10 set because the nerve was firing but here is the weird thing....towards the end of the set it started to feel better. By the 10th EMOM set, almost no pain at all and my stance almost went back to normal width for me. I think i'm on my way out of this. And, squats are feeling very controlled and strong.

http://www.youtube.com/watch?v=y661mGQEWlQ (http://www.youtube.com/watch?v=y661mGQEWlQ)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 30, 2017, 08:18:30 AM
That looked like a helluva good session Andrew! And....it over, congrats!  I could have sworn you said you had an adductor injury, the spot you describe would be useless for floss bands. That's awesome it startd to go away, maybe the injury saw all dem squats and said "fuck this, I'm outtie!!"
Anyway bud, squats looked excellent and congrats on the rep PR and getting through that knarly ass workout.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 30, 2017, 09:54:03 AM
That looked like a helluva good session Andrew! And....it over, congrats!  I could have sworn you said you had an adductor injury, the spot you describe would be useless for floss bands. That's awesome it startd to go away, maybe the injury saw all dem squats and said "fuck this, I'm outtie!!"
Anyway bud, squats looked excellent and congrats on the rep PR and getting through that knarly ass workout.

Thanks Shawn, it's been a hard injury to figure out, illusive but very painful when it fired. I was rolling the hell out of my adductor and felt nothing. It didn't even feel tight or sore. Then I started rolling the outside of my hip and I found the spot on the high hip in the front and when I got the roller on it, it almost reproduced the pain and I knew I found it. Whatever it is it's deep because I can press there with my fingers and nothing, but if I put my whole body weight on the roller I can get at it.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 30, 2017, 10:09:43 AM
That looked like a helluva good session Andrew! And....it over, congrats!  I could have sworn you said you had an adductor injury, the spot you describe would be useless for floss bands. That's awesome it startd to go away, maybe the injury saw all dem squats and said "fuck this, I'm outtie!!"
Anyway bud, squats looked excellent and congrats on the rep PR and getting through that knarly ass workout.

Thanks Shawn, it's been a hard injury to figure out, illusive but very painful when it fired. I was rolling the hell out of my adductor and felt nothing. It didn't even feel tight or sore. Then I started rolling the outside of my hip and I found the spot on the high hip in the front and when I got the roller on it, it almost reproduced the pain and I knew I found it. Whatever it is it's deep because I can press there with my fingers and nothing, but if I put my whole body weight on the roller I can get at it.
Funny this actually sounds exactly the pain I have been having in my right hip. It's not
bad like yours as it doesn't really bother me during the squat, but I can feel it all day long and during
my warmups. My right hip has been jacked up for years though, so who knows.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 30, 2017, 12:25:08 PM
Dat der Viking problems....your lucky it hasn't bugged your squats. When mine fires its like a dagger stabbing me.

Went to the doc this morning for ashma inhaler (no issues now but I like having one with me when I travel just in case). Weighed in at 221.6 fully clothed with boots on. I'm gonna come in close to 220. BP came in at 122/68 so looks like I'm handling the weight ok.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 30, 2017, 03:57:25 PM
Awesome squats Andrew. Made the bar your bitch. Why does everyone elses squats look so effortless when mine feels like I'm going to keel over and die? I may have you in bench but you'll kill me in everything else. Nice work. Hope the hip heals fast for you too.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 30, 2017, 05:55:05 PM
Awesome squats Andrew. Made the bar your bitch. Why does everyone elses squats look so effortless when mine feels like I'm going to keel over and die? I may have you in bench but you'll kill me in everything else. Nice work. Hope the hip heals fast for you too.
Umm, have you looked at my face when I squat? :eek: Lol, I sometimes catch a glimpse of myself in the morror, my eyeballs are popping out, I am purple and look like I am shitting a Redwood! There's a reason I look at the floor lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 30, 2017, 11:35:07 PM
Awesome squats Andrew. Made the bar your bitch. Why does everyone elses squats look so effortless when mine feels like I'm going to keel over and die? I may have you in bench but you'll kill me in everything else. Nice work. Hope the hip heals fast for you too.

Thanks, i'm just good at masking pain and suffering :D

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

JC Wk 2, Upper 2


Bench
barx10
95x5
135x5
165x3

program sets
180x10
195x8
205x(6-8) Did 8

DB Rows
85x10
95x8
95x8

Tricep pushdown
110x10
130x8
150x6

Lat Pulldown
110x10
130x8
150x6

Felt fatigued today and not strong but still got all the reps. No pauses, just got in and out of there as quick as possible. Didnt eat as much as i should have today either, was busy at work and just skimped out on food. Im at home now making up for it eating everything in sight
Title: Re: Andrew's Big 3 Journal
Post by: Dave on March 31, 2017, 05:13:46 AM
Man it's awesome seeing how much your bench has progressed lately.  Not very long ago we were pretty much neck and neck. 


Awesome squats Andrew. Made the bar your bitch. Why does everyone elses squats look so effortless when mine feels like I'm going to keel over and die? I may have you in bench but you'll kill me in everything else. Nice work. Hope the hip heals fast for you too.

I'm going to assume I'm not included in this statement since I keep losing my balance after 8 reps ;D
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on March 31, 2017, 07:48:10 AM
Moving some great weight Andrew  :)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on March 31, 2017, 01:26:41 PM
Great job buddy, enjoy our 1 day off!  Upper Saturday and back under the bar for some heavy squats and deads Sunday, woohoo!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on March 31, 2017, 09:53:44 PM
Nice work Andrew. Congrats on getting max reps. Extra calories will help for sure. Enjoy the rest
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on March 31, 2017, 10:45:36 PM
Man it's awesome seeing how much your bench has progressed lately.  Not very long ago we were pretty much neck and neck. 


Awesome squats Andrew. Made the bar your bitch. Why does everyone elses squats look so effortless when mine feels like I'm going to keel over and die? I may have you in bench but you'll kill me in everything else. Nice work. Hope the hip heals fast for you too.

I'm going to assume I'm not included in this statement since I keep losing my balance after 8 reps ;D

Thanks Dave, my bench has progressed a bit but I still think we are neck and neck on bench. My session yesterday felt horrid, but i still got 8 reps at 205 so that is progress compared to about a year ago when i struggled to hit 2 reps at 205


Great job buddy, enjoy our 1 day off!  Upper Saturday and back under the bar for some heavy squats and deads Sunday, woohoo!
Yep, Giddy Up time-I hope some magic happens in the next day or so because i'm still stiff as a corpse. I went on a walk to day and stretched and foam rolled.

For squats-We all should start integrating a few wrapped singles into the mix too

Moving some great weight Andrew  :)

Thanks Eric, doing my best to add to my total and not let Shawn spank me too bad on the platform

Nice work Andrew. Congrats on getting max reps. Extra calories will help for sure. Enjoy the rest

Thanks Rich. I was just drained as hell for that session but still got the reps and got out of there!





Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 01, 2017, 10:42:30 PM
Last session of week 2

JC, WK2, Upper 3

Bench
barx10
95x5
135x5
165x3
185x1

Max reps
195x11

Paused
215x1
225x1

T bar Rows
95x10
120x8
145x6


Strength is a little off today, could tell by the paused reps, they moved slower than they should have. Decided to cut this one short so i can recover. Week 3 starts with a bang tomorrow

http://www.youtube.com/watch?v=k8d3GZ3rMf4 (http://www.youtube.com/watch?v=k8d3GZ3rMf4)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 01, 2017, 10:58:18 PM
Great benching Andrew! 11 reps on the set is awesome. I think today was the first time I ever got more than 10 reps in the 3 previous times. Solid work on the pauses!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 02, 2017, 07:05:52 PM
Sweet. Nice work on Bench. Looking good. Looks like there was another rep or two there. Paused reps are a nice touch too.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 02, 2017, 09:04:49 PM
thanks guys, sure is a lot of benching in this fucking program

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

JC Week 3, Day 1, Squats and Deads

Squats
barx10
135x5
225x3
275x1

program sets
300x6
300x6
300x6 vid

Extra wrapped singles
335x1
350x1 vid

Deadlifts
135x5
225x5
315x3
405x1

program sets
440x5 vid
440x5 vid

Notes: Good session, hip still hurting on squats but its slightly better and i'm working thru it. 350 is feeling like a good potential opener for squats. I'm glad i practiced some singles wrapped because my first rep at 335 was almost a bit shallow. I realized its a different feel with the wraps, you have to hit the hole a little more aggressive. I focused on that for the 350 rep and the depth looked legit.

Deadlifts are feeling strong, but 5 reps was about all i had each set

http://www.youtube.com/watch?v=CAZz5dVxeaE (http://www.youtube.com/watch?v=CAZz5dVxeaE)

http://www.youtube.com/watch?v=TgvsyQtiYC0 (http://www.youtube.com/watch?v=TgvsyQtiYC0)

http://www.youtube.com/watch?v=0TcVWkYGtT0 (http://www.youtube.com/watch?v=0TcVWkYGtT0)

http://www.youtube.com/watch?v=JDW-SaRrHy4 (http://www.youtube.com/watch?v=JDW-SaRrHy4)
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 02, 2017, 09:30:24 PM
I was watching these as they went up on the tube  Great job tonight  Seems like nobody loved their deads today though.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 02, 2017, 09:35:47 PM
Monster power today Andrew! Last set looked easy for you and that 350 flew up! Great job on the dead too, they gave me no love today dammit!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 03, 2017, 10:44:48 AM
I was watching these as they went up on the tube  Great job tonight  Seems like nobody loved their deads today though.
Monster power today Andrew! Last set looked easy for you and that 350 flew up! Great job on the dead too, they gave me no love today dammit!

Thanks guys. I went back thru my journal and looked at my deadlifts on this day for my last 2 JC runs. I'm making some good progress on deadlifts. First time i ran it I did 2 sets of 5 reps at 415 on deads, second time i only got 2 reps per set at 440 on deads. Real happy to get the 5 rep sets at 440 yesterday.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 04, 2017, 11:26:55 AM
Making that chit look easy Andrew.  Squats looked fantastic dude. Deads looked great too. Gonna have a good day in Utica.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on April 04, 2017, 04:52:35 PM
Damn, making those squat and dead reps look easy  :bowdown:
Helluva good job Andrew!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 04, 2017, 11:03:56 PM
Thanks guys. I have a stretch goal of squatting 400 at the meet.

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

JC WK 3, Upper 1

Bench
Barx10
95x5
135x5
175x3
195x2

Program sets
215x6
215x6
215x6 RPE 9

Paused
225x1

DB Row
85x6
100x6
100x6

Hundos with No straps bitches

OHP strict
Barx10
85x5
115x3

135x6
135x6
135x6

Lat Pull downs
110x5
160x6
160x6
180x6

Notes; working out of town, found a really cool old school gym with a crew of powerlifting guys there. Hit it off with these guys and hit a good session. Bench was challenging today but I got all reps.
Title: Re: Andrew's Big 3 Journal
Post by: John on April 04, 2017, 11:10:09 PM
Stretch goal? I thought that was the plan???  :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 04, 2017, 11:13:39 PM
Stretch goal? I thought that was the plan???  :o

Your right. 400 will happen!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 05, 2017, 08:42:12 AM
Beauty benching Andrew. Nailed all your reps! Sounds like a cool gym. Better be hitting 405 not 400, need to make it a solid Murican 4pps!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 05, 2017, 09:06:49 AM
Nice work Andrew. Another good session. Well done on getting all your reps. That db row is pretty impressive too.

So 405 is your opener? :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 05, 2017, 10:12:25 AM
Beauty benching Andrew. Nailed all your reps! Sounds like a cool gym. Better be hitting 405 not 400, need to make it a solid Murican 4pps!

Ahhh this is getting serious

Nice work Andrew. Another good session. Well done on getting all your reps. That db row is pretty impressive too.

So 405 is your opener? :o

Damn.....it's getting even moar serious



Thanks guys
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 05, 2017, 10:30:45 AM
Beauty benching Andrew. Nailed all your reps! Sounds like a cool gym. Better be hitting 405 not 400, need to make it a solid Murican 4pps!

Ahhh this is getting serious

Nice work Andrew. Another good session. Well done on getting all your reps. That db row is pretty impressive too.

So 405 is your opener? :o

Damn.....it's getting even moar serious



Thanks guys

LOL whatever you do I'm sure you'll crush it. 405 opener was for bench right? hahah
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 07, 2017, 12:52:40 AM
JC Wk 3, Lower 2

Squats
barx10
135x5
225x3
275x1

program set
305x6 vid

wrapped set
335x3

walk outs
375x1
405x1

Deadlift variant: Rack Pulls
135x5
225x5
315x3

program set
405x8

Notes: Things are going good, both the 305x6 and 335x3 were rep PR's for me. Walkouts were interesting, never done that before. It was the first time ever with 4pps on my back, the walkout felt heavy but it was good to experience what that weight felt like.


http://www.youtube.com/watch?v=xR6stQnZP1g (http://www.youtube.com/watch?v=xR6stQnZP1g)

http://www.youtube.com/watch?v=kzlXU37dZCo (http://www.youtube.com/watch?v=kzlXU37dZCo)

http://www.youtube.com/watch?v=_cgQdbiVZag (http://www.youtube.com/watch?v=_cgQdbiVZag)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 07, 2017, 08:07:53 AM
Beauty session Andrew, smoked the 305x6 rep PR af the easy 335x3 wrapped set.  Looking like you are going to peak nicely for a hyoooge PR's at the meet!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 07, 2017, 01:29:46 PM
Beauty session Andrew, smoked the 305x6 rep PR af the easy 335x3 wrapped set.  Looking like you are going to peak nicely for a hyoooge PR's at the meet!

^^^this^^^ Everything was moving real well. Looked like you were well under your max. Wrapped looked awesome.
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on April 07, 2017, 05:07:57 PM
Too easy looking.  Are you holding out on us?  Good work man.  Keep it up.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 08, 2017, 12:08:33 AM
Beauty session Andrew, smoked the 305x6 rep PR af the easy 335x3 wrapped set.  Looking like you are going to peak nicely for a hyoooge PR's at the meet!
squats do feel like they are peaking nice. Wish i could say the same for bench but cant get em all sometimes
Beauty session Andrew, smoked the 305x6 rep PR af the easy 335x3 wrapped set.  Looking like you are going to peak nicely for a hyoooge PR's at the meet!

^^^this^^^ Everything was moving real well. Looked like you were well under your max. Wrapped looked awesome.
Thanks Rich. Wrapped reps are feeling good

Too easy looking.  Are you holding out on us?  Good work man.  Keep it up.
thanks man, lol...there is no sandbagging going on. I swear. My previous meet max on squat was 350 and it was a sketchy rep.:D
---------------------------------------

JC Wk 3, Upper 2

Bench
barx10
95x5
135x5
185x3
205x1

program sets
220x(4-6) Got 5,,,barely
220x(4-6) Did 4
220x(4-6) Did 4

Pull Ups
3,3,3,3,3 = 15

DB Rows
3 sets of 6

Notes: One of those nights where bench felt heavy as fuck. I knew i was in trouble warming up. The first set at 220 i probably shouldnt have gone for 5 because it was a grinder and after that my elbow started hurting. Got the 4 minimum reps on the last 2 sets but it was a struggle tonight. I swear it was like someone was pushing down on the bar in addition to gravity.





Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 08, 2017, 07:53:03 AM
I've read a lot of reviews of this program that love it for squats and deads but not so much for bench.   He has a bench only program that I'm looking forward to trying sometime.  Think of it this way.  Just a few short months ago you and I were competing to see who could bench 2 plates first.  Last night benching 5, 4 and 4 reps with 220 is progress.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 08, 2017, 08:15:25 AM
Nice work Andrew, rough session for you but week 5 and then the meet is where it counts. Honestly this is the 6th run through a PL program for me, and the actual first where I am gaining on bench. I bet 90% of it is me weighing 210 right now lol. Head down, push forward, it may just mean you have to squat a bit more, and pull a bit more....which you are going to do anyway!! :rocker:
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 08, 2017, 10:49:15 AM
Nice work. You got work done. Just one of those days. Shawns right. It's all about what you do on the day. Regroup and go again
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 08, 2017, 11:27:03 AM
Thanks guys, you all bring up some good points. I'm making progress, repping weights that not long ago were a max single. I think last night was just a heavy night and I'm accumulating some fatigue from the long work week and JC program. Glad today is a rest day, I feel pretty beat up right now.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 08, 2017, 03:43:21 PM
Thanks guys, you all bring up some good points. I'm making progress, repping weights that not long ago were a max single. I think last night was just a heavy night and I'm accumulating some fatigue from the long work week and JC program. Glad today is a rest day, I feel pretty beat up right now.


It's almost over.....and then time to start planning for the next one  8)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 08, 2017, 04:10:47 PM
I am actually going to start week 4 on Monday instead of Sunday night after work. Better for both Drew and I and will have us finish on Friday. Maybe and extra day off may do you good too?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 09, 2017, 10:58:56 PM
It's almost over.....and then time to start planning for the next one  8)


yeah my body is starting to feel like i'm close to a meet. This shit is fun though, loving it :D

I am actually going to start week 4 on Monday instead of Sunday night after work. Better for both Drew and I and will have us finish on Friday. Maybe and extra day off may do you good too?


glad i didnt see this until right now. I probably would have rested all day, but i got it dun!! One day ahead of you now  :banana:

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

JC Week 4, Lower 1

Squats
barx10
135x5
225x3
275x1

program sets
305x3
310x3
315x3

Extra overload work
350x1 wrapped
365x1 wrapped, PR!
435x1 walkout
405x1 walkout

Rack Pull
135x5
225x5
315x3

program sets
405x6
405x6

Notes: Squats looking smooth and easy on vid. For extras, my first wrapped single at 350 was not a very good rep, i faltered a little half way up. I regrouped, put more weight on the bar and got a good rep at 365 although the depth was not super good. I think it just hit parallel, but i think it was a legit rep. No more overload work before the meet. Need to taper now and try to build recovery leading into meet.

http://youtu.be/de_bi1aAX1E (http://youtu.be/de_bi1aAX1E)

http://www.youtube.com/watch?v=9vsAg35q1RM (http://www.youtube.com/watch?v=9vsAg35q1RM)





Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on April 09, 2017, 11:06:48 PM
You got those weights moving fast there!  Nice job!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 10, 2017, 08:46:18 AM
Smooth and strong squatting Andrew! Grats on the 365, that's a nice squat to have under the belt before getting on the platform! Lol probably a good thing you didn't read my Monday start post, it's nice to be done. I was feeling pretty junky at work near the end of my shift lastnight so glad we didn't train. Damn kids are sick, I woke up with a pounder headache >:(  Advil and coffee has me feeling ok right now so hopefully a good session happens this afternoon!
Week 5 I am doing Tues, Wed then Friday as well so the extra day off was put in there to balance things out a bit for me due to work.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 10, 2017, 11:27:54 AM
You got those weights moving fast there!  Nice job!

thanks, speed on the reps has been pretty good lately

Smooth and strong squatting Andrew! Grats on the 365, that's a nice squat to have under the belt before getting on the platform! Lol probably a good thing you didn't read my Monday start post, it's nice to be done. I was feeling pretty junky at work near the end of my shift lastnight so glad we didn't train. Damn kids are sick, I woke up with a pounder headache >:(  Advil and coffee has me feeling ok right now so hopefully a good session happens this afternoon!
Week 5 I am doing Tues, Wed then Friday as well so the extra day off was put in there to balance things out a bit for me due to work.

damn-hope that Ebolaz doesnt strike. My schedule next week is a bit FUBAR. I'm going to be working out of town staying at a hotel again. I'll squat Sunday at home but the bench day is right when i'm out of town. Maxing out on bench at some fucked up gym on the road is definitely not ideal but what the hell, got to do it. I'll delay one day to Friday and do my deadlift day when i get back home.

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 11, 2017, 12:04:40 AM
JC Wk 4, Upper 1

Bench
barx10
95x5
135x10
175x6
205x2

program sets
215x3 paused last rep
220x3 paused last rep
225x3 paused last rep

Extra
235x1 paused

Landmine Row
95x10
105x10
115x10
125x8

Superset with

Overhead cable tricep extension
35x12
45x12
45x10
45x8

Preacher Curl
35x12
40x12
50x10
50x8

http://www.youtube.com/watch?v=ndUW6Fc9l7k (http://www.youtube.com/watch?v=ndUW6Fc9l7k)

http://www.youtube.com/watch?v=jLP6blKFrTY (http://www.youtube.com/watch?v=jLP6blKFrTY)

Notes: Bench felt better tonight, got all the reps pretty clean and worked some pauses in
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 11, 2017, 01:54:10 AM
Much better day under the bar Andrew, strong benching and pauses looked great!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 11, 2017, 01:34:17 PM
Nice work Andrew. Strong bench day and the pauses looked good to me. Keep it up.
Title: Re: Andrew's Big 3 Journal
Post by: Get-n-fit on April 11, 2017, 02:53:09 PM
Great bench day, nice pause!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on April 11, 2017, 06:13:33 PM
Keep at the pauses because that's where you'll see a large increase in strength on bench. When I started pausing my middle sets up to the heavier ones it pushed my bench another 20lbs up. Don't get me wrong, it was a struggle and damn hard work but the pauses paid off.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 13, 2017, 12:21:01 AM
Much better day under the bar Andrew, strong benching and pauses looked great!

thanks Shawn, redemption feels good

Nice work Andrew. Strong bench day and the pauses looked good to me. Keep it up.

Thanks Rich. Still a work in progress but i'll keep grinding away

Great bench day, nice pause!

Thanks man!

Keep at the pauses because that's where you'll see a large increase in strength on bench. When I started pausing my middle sets up to the heavier ones it pushed my bench another 20lbs up. Don't get me wrong, it was a struggle and damn hard work but the pauses paid off.

Good to know. I think after the meet i'll keep working the pauses regularly
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 13, 2017, 12:29:10 AM
JC Week 4, Lower 2

Squats
barx10
135x5
225x3
275x1
295x1

program sets
315x3
330x(1-2) Did 2

FML- Hip is killing me on every rep, sharp nerve pain. So glad the meet is almost here. Its wierd because my squats are moving better than ever, but every rep feels like hell when my nerve gets pinched.

Deadlifts
135x5
225x3
315x1
365x1
415x1

program sets
460x3
480x(1-2) Did 3. Extra rep for Shawn  ;D

Notes: Deadlifts are peaking nicely. I think i may get 550 at the meet. That 3rd rep of 480 was still moving pretty good

http://www.youtube.com/watch?v=I8siyUoIJnQ (http://www.youtube.com/watch?v=I8siyUoIJnQ)

http://www.youtube.com/watch?v=5ygejvOY9wQ (http://www.youtube.com/watch?v=5ygejvOY9wQ)

http://www.youtube.com/watch?v=DG5VZ_EFx_Q (http://www.youtube.com/watch?v=DG5VZ_EFx_Q)



Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 13, 2017, 04:59:00 AM
Those 480 reps looked great man. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 13, 2017, 08:20:27 AM
Aw man, a dedicated 480 rep! I am blushing lol. Dood amazing session, 330 reps looked awesome man, and the deads looked damn easy. Sorry I didn't see this lastnight, I went to bed pretty early, got a faaking sore throat now and figured I better try to kill it.
You are tough as nails making those squats look so good with hip pain. Strong work Viking, hope I can match a good performance like that today!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 13, 2017, 08:44:17 AM
Fantastic work Andrew. You wouldn't know there was any pain squatting. Looked good. 480 looked real smooth and easy. 550 should be possible for sure
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 13, 2017, 07:03:26 PM
Those 480 reps looked great man.

Thanks Dave, the JC program has always been a good one for my deads and i think the reason is the emphasis on squats. Great carryover

Aw man, a dedicated 480 rep! I am blushing lol. Dood amazing session, 330 reps looked awesome man, and the deads looked damn easy. Sorry I didn't see this lastnight, I went to bed pretty early, got a faaking sore throat now and figured I better try to kill it.
You are tough as nails making those squats look so good with hip pain. Strong work Viking, hope I can match a good performance like that today!

damn everyone is getting sick. Hope it clears up quick for you. I told you on that text I was going for 3....couldnt puss out after that...lol

Fantastic work Andrew. You wouldn't know there was any pain squatting. Looked good. 480 looked real smooth and easy. 550 should be possible for sure

Thanks Rich, its been a very strange squat cycle for me. The most painful of my life but the cleanest, easiest looking on video... :o :o :o go figure  ;D

luckily zero pain on deads.


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

decided to delay my bench session today and will do it tomorrow to get back on track with Shawn and Dave. Was called out at 0400am and still at work now. No reason to bench tonight while tired. Will hit it hard tomorrow after a good nights sleep
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 13, 2017, 07:29:58 PM
Nice! We are back on schedule!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 14, 2017, 11:35:35 PM
JC Wk 4, Upper 2

Bench
barx10
95x5
135x10
175x5
205x2

program sets
220x3 last rep paused
225x(2-4) Did 3, all paused. Tried a 4th and failed half way up
240x(1-2) Did 2, paused. 2nd rep was a mini-pause and grinder but got it

BB Row
95x12
115x12
125x10
135x8

CGBP
**all paused
115x12
125x12
135x10
165x8

Preacher Curl
45x12
55x12
55x10
55x8

Notes: Was real happy to get that 2nd rep at 240. Elbows felt great today too so i opted to do some CGBP.

http://www.youtube.com/watch?v=PPrUKqnqAd4 (http://www.youtube.com/watch?v=PPrUKqnqAd4)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 15, 2017, 08:36:20 AM
Nice benching Andrew, looks like your session was a mirror image of mine. My 2 reps last set were a true RPE 10, and that's the first one I had this all cycle. Solid work on the paused CGBP! What day are you starting next week? Because of work I am doing Tues, Wed  and Friday
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 15, 2017, 09:46:16 AM
Awesome job man.  So 2 reps with 240 means you must have an idea now if you think 250 will happen with a full pause at the meet?

I have 225 for 1-4 next week.  Was going to try to do a pause for each but might sneak in a few reps and pause the last one.  Anything over 2 will be a rep pr for me so I'm anticipating a big day hopefully.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 15, 2017, 01:30:31 PM
Nice benching Andrew, looks like your session was a mirror image of mine. My 2 reps last set were a true RPE 10, and that's the first one I had this all cycle. Solid work on the paused CGBP! What day are you starting next week? Because of work I am doing Tues, Wed  and Friday

Thanks Shawn, i was real happy to get the 2 reps at 240 especially since i failed my 4th paused rep at 225 on the set before it. That usually drains me pretty hard. I really like the CGBP, usually i dont do them because my left elbow hurts pretty bad from the bench sets. If i can keep it behaving, i will definetly work in those CGBP more often.

For next week, i think i'll squat Monday morning, Bench Thursday night and Deadlift Friday. I'm working out of town Tuesday and Wednesday and traveling home Thursday so this will allow me to hit my sessions at home.



Awesome job man.  So 2 reps with 240 means you must have an idea now if you think 250 will happen with a full pause at the meet?

I have 225 for 1-4 next week.  Was going to try to do a pause for each but might sneak in a few reps and pause the last one.  Anything over 2 will be a rep pr for me so I'm anticipating a big day hopefully.

My strategy on this session was to pause everything on those last 2 sets and really see what i have (i followed Shawn's lead). I did this because of the meet. I knew i wouldn't get as many reps, but i wanted the practice for the meet and i wanted to really know where i am on the pauses. IMO, when you rep out 225, if anything pause the first rep and then T&G after or pause them all. It will show you where you are. If you go T&G and then pause the last, it will be hard to gauge where you are in terms of meet lifts.

If i have a good bench day i do think 250 is possible. I'm going to open with 225 and gauge it off that. I have a good feel now for 225, i know i can get it on a bad day, but also can tell by the way it moves when its a good day. It will be a good opener
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 17, 2017, 05:14:36 PM
JC Week 5 Squats

Notes: Last session of heavy squats before the meet

Squats
barx10
135x5
225x3
275x1
305x1

Program set
335x(1-4) Did 4. PR  :)

Meet Opener (in wraps)
350x1

Deadlifts
135x5
225x3
315x1
340x4
355x4
365x2

Notes: Good news the hip felt better today. Still pain but not as sharp as the last time i squatted. Real happy with the 335 rep PR. I opted to hit my opener one last time just for peace of mind. It moved ok, but not as fast as i wanted. Thats ok, the 335 set took some gas out of the tank.

http://www.youtube.com/watch?v=OFssNK4VWYs (http://www.youtube.com/watch?v=OFssNK4VWYs)

http://www.youtube.com/watch?v=1iIOXOa82Z0 (http://www.youtube.com/watch?v=1iIOXOa82Z0)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 17, 2017, 08:54:01 PM
Man that looked awesome Andrew. Congrats on the pr. Whats your ultimate goal for utica?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 17, 2017, 11:13:20 PM
Man that looked awesome Andrew. Congrats on the pr. Whats your ultimate goal for utica?

Thanks 405 squat is my goal
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 18, 2017, 11:33:27 AM
Slayed those squats Andrew! Fuck ya! 405 is going up!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on April 18, 2017, 11:41:50 AM
Solid squatting session Andrew. Great that there's no sharp pains while squatting. Hopefully a few days rest and it'll feel even better for the meet!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 19, 2017, 06:43:49 AM
Are you doing all your sets wrapped?   

Mine just arrived last night. I won't be using them at the meet but I'm excited to give them a go and see what they're like. 
Title: Re: Andrew's Big 3 Journal
Post by: John on April 19, 2017, 08:54:11 AM
Are you doing all your sets wrapped?   

Mine just arrived last night. I won't be using them at the meet but I'm excited to give them a go and see what they're like.

Bring them with Ill wrap you up real quick like at Herc so you can feel the pain  8)
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 19, 2017, 09:59:42 AM
Are you doing all your sets wrapped?   

Mine just arrived last night. I won't be using them at the meet but I'm excited to give them a go and see what they're like.

No, I did all my JC program sets in Sleeves. Only used the wraps for some practice on heavy singles to get ready for the meet. The wraps are great but they do take some practice and getting used to the pain. First few times they will hurt
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 19, 2017, 12:01:14 PM
Are you doing all your sets wrapped?   

Mine just arrived last night. I won't be using them at the meet but I'm excited to give them a go and see what they're like.

No, I did all my JC program sets in Sleeves. Only used the wraps for some practice on heavy singles to get ready for the meet. The wraps are great but they do take some practice and getting used to the pain. First few times they will hurt

I agree. They definitely need getting used to/ broken in. First few times hurt but it's getting better for sure.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 19, 2017, 06:49:43 PM
hahaha I wrapped a leg last night to see what you guys are talking about and yeah that wasn't fun lol I resisted the urge today and will start playing with them after the meet.    I'll bring 'em with me though John.


No, I did all my JC program sets in Sleeves. Only used the wraps for some practice on heavy singles to get ready for the meet. The wraps are great but they do take some practice and getting used to the pain. First few times they will hurt

Sorry man what I meant was at the meet are you doing all 3 lifts wrapped or just the heaviest one? 
Title: Re: Andrew's Big 3 Journal
Post by: John on April 19, 2017, 08:15:53 PM
Are you doing all your sets wrapped?   

Mine just arrived last night. I won't be using them at the meet but I'm excited to give them a go and see what they're like.

No, I did all my JC program sets in Sleeves. Only used the wraps for some practice on heavy singles to get ready for the meet. The wraps are great but they do take some practice and getting used to the pain. First few times they will hurt

I agree. They definitely need getting used to/ broken in. First few times hurt but it's getting better for sure.

If the wraps are broken in its time for new wraps :P
Title: Re: Andrew's Big 3 Journal
Post by: reduni on April 19, 2017, 10:23:48 PM
They're not "broken" per se but they feel better. Maybe I'm just getting used to them.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 20, 2017, 10:12:14 AM
hahaha I wrapped a leg last night to see what you guys are talking about and yeah that wasn't fun lol I resisted the urge today and will start playing with them after the meet.    I'll bring 'em with me though

Sorry man what I meant was at the meet are you doing all 3 lifts wrapped or just the heaviest one?

I'll do all 3 squats wrapped
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 21, 2017, 01:16:20 AM
Got home from my work trip (315 mile drive home) and did my bench at 9:00pm. Skipped accessories because its late and probably doesn't make much of a difference at this point anyway. Crazy thing happened at work on Tuesday. 2 blocks away from where I was working some crazy scumbag shot and killed three people while yelling "allah akabar". One of the people killed works for the same company as me but i didn't know him. Poor guy had just started with the company and was on a training ride along and gets shot and killed. Talk about wrong place at wrong time. Fuck,,that was too close for comfort. I think i'm going to get a CCW and start carrying when i go to some of these cities.

JC Week 5 Bench

Bench
**every rep paused tonight
barx10
95x8
145x5
185x3
205x1
225x1

Program set
245x(1-4) Did 1, didnt try 2 because full paused it would not be there yet

Additional Practice
255xfail
225x1
235x1


Productive session. I decided to forget about a T&G PR on the 245 and treat all my reps as meet reps. I need the practice. I'm glad i chose to focus on my pauses because they still need work and i got some improvement tonight. I wasn't sinking the bar enough on my first 225 rep and also my 245 rep (see the bar movement on chest, i may get red lights for this). I then did a few more reps and concentrated on sinking the bar more and it was much more stable looking. My final rep was 235 and the pause looked much better to me. The 245 did move ok, I think i can get it and possibly 250 at the meet. 255 only got about 8 inches off my chest and stalled.

http://www.youtube.com/watch?v=QrGHNSnblJI (http://www.youtube.com/watch?v=QrGHNSnblJI)

http://www.youtube.com/watch?v=OMDecMVjNJ0 (http://www.youtube.com/watch?v=OMDecMVjNJ0)




Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 21, 2017, 08:21:29 AM
Good session Andrew, paused looked good and strong!  1 more to go! U are pulling Saturday right? I'm going to do them today. Sorry to hear about the shooting, pretty scary stuff.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 21, 2017, 08:43:52 AM
Nice work man.  That pause looked good.  I haven't paused 245 yet but it's still my pipe dream for my final lift at the meet.

Crazy story about work too. 
Title: Re: Andrew's Big 3 Journal
Post by: John on April 21, 2017, 08:44:41 AM
Smart to skip accessories now. I wouldn't do anything but the comp lifts at this point anyhow.

Agree with your assessment on the bench. I'm assuming you're opening at 235? That was a good looking lift. Bench attempts are small jumps so you could go
235
245
250-255 depending on feelz

Read about the shooting. Open season on whities. The way I read it the ride along was with a Hispanic man and the shooter deliberately chose the white guy to kill. CCW is a good idea if you can get one. Here in NY CCW are almost impossible to get. I have a better chance on hitting the lotto while being struck by lighting riding a unicorn. If you do indeed get one make sure you get plenty of range time with it too. For most people owning a firearm puts them in even more danger than not due to inexperience.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 21, 2017, 08:54:42 AM
Smart to skip accessories now. I wouldn't do anything but the comp lifts at this point anyhow.


That's good to hear because I never made it back down to finish off my workout last night after the bench portion was done.
Title: Re: Andrew's Big 3 Journal
Post by: John on April 21, 2017, 09:01:35 AM
Smart to skip accessories now. I wouldn't do anything but the comp lifts at this point anyhow.


That's good to hear because I never made it back down to finish off my workout last night after the bench portion was done.

At this point I'd worry more about resting up, eating, and recovery. The peaking is done and doing MOAR work won't add a single ounce on the bar, IMO. I wouldn't risk injury ect.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 21, 2017, 10:29:23 AM
Smart to skip accessories now. I wouldn't do anything but the comp lifts at this point anyhow.

Agree with your assessment on the bench. I'm assuming you're opening at 235? That was a good looking lift. Bench attempts are small jumps so you could go
235
245
250-255 depending on feelz

Read about the shooting. Open season on whities. The way I read it the ride along was with a Hispanic man and the shooter deliberately chose the white guy to kill. CCW is a good idea if you can get one. Here in NY CCW are almost impossible to get. I have a better chance on hitting the lotto while being struck by lighting riding a unicorn. If you do indeed get one make sure you get plenty of range time with it too. For most people owning a firearm puts them in even more danger than not due to inexperience.

I was thinking of opening at 225 just to be safe. Too conservative?
Title: Re: Andrew's Big 3 Journal
Post by: John on April 21, 2017, 11:01:56 AM
Smart to skip accessories now. I wouldn't do anything but the comp lifts at this point anyhow.

Agree with your assessment on the bench. I'm assuming you're opening at 235? That was a good looking lift. Bench attempts are small jumps so you could go
235
245
250-255 depending on feelz

Read about the shooting. Open season on whities. The way I read it the ride along was with a Hispanic man and the shooter deliberately chose the white guy to kill. CCW is a good idea if you can get one. Here in NY CCW are almost impossible to get. I have a better chance on hitting the lotto while being struck by lighting riding a unicorn. If you do indeed get one make sure you get plenty of range time with it too. For most people owning a firearm puts them in even more danger than not due to inexperience.

I was thinking of opening at 225 just to be safe. Too conservative?

Seeing how fast and smooth 235 went I think so but its your meet. Personally I take small jumps on bench attempts which usually equates to 10lb from 1-2 and hopefully attempt 3 although I only added 5lbs last meet. Either way we are talking peanuts to your total here. 5-10lbs is nothing to worry about. Nail your opener and go for broke, IMO.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 22, 2017, 08:21:10 PM
JC Week 5 Deads

last day of training block

Deadlift
135x5
225x3
315x1
405x1
455x1

program set
495x(1-4) Did 3. I think 4 was there but i didnt want any grinders this close to meet


That's a wrap! JC 6 wk is one hell of a program. Great for the squats and deads. See you all next week

Here are the openers i'm thinking of sending in:
Squat: 350
Bench: 230
Dead: 495


http://www.youtube.com/watch?v=FWsdDCUT8B4 (http://www.youtube.com/watch?v=FWsdDCUT8B4)

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 22, 2017, 08:52:07 PM
Awesome dood, nailed that triple like a badass!  Openers looks good man, you are going
to kick ass!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 22, 2017, 09:00:43 PM
Nice work man. Seriously kicked see this cycle.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 22, 2017, 09:05:16 PM
thanks guys...coach JTBNY talked me into upping my Bench opener to 235 :D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on April 22, 2017, 10:29:12 PM
thanks guys...coach JTBNY talked me into upping my Bench opener to 235 :D
Yaman!!
Title: Re: Andrew's Big 3 Journal
Post by: Dave on April 22, 2017, 11:15:51 PM
thanks guys...coach JTBNY talked me into upping my Bench opener to 235 :D


Nice!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on April 26, 2017, 12:26:52 AM
Did my last deload session this evening. Now just rest and travel. no more weights until the meet

Squat
barx10
135x5
185x3
225x3
275x1


Bench (all paused)
barx10
95x5
135x5
165x3
185x1
205x1
225x1
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 07, 2017, 02:57:43 PM
Alright, I've began to track calories and macros and started a deficit. Started yesterday, calories will be around 2500/day to start. Current weight is about 218, lets see if I can drop some of this fluff.

Will start lifting again tomorrow.
Title: Re: Andrew's Big 3 Journal
Post by: Dave on May 07, 2017, 03:33:53 PM
Following anything or just doing your thing for awhile?
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 07, 2017, 03:53:15 PM
Following anything or just doing your thing for awhile?

I'm going to just wing it for a little. Tomorrow I'm going to experiment with some squat variations and see if I can find one that doesn't irritate my hip. I'll also be riding motocross a bit for cardio, my first day back on the bike is today, I'm heading out in an hour to get some seat time. I'm doing a race in mid June so I'm gonna start training for that a bit.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 07, 2017, 06:01:44 PM
Spent about an hour on the bike, everything went ok except my shoulders and elbow joints are aching from it. Hope it adapts soon
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 08, 2017, 10:26:36 AM
I'm sure you'll be fine. Motox race sounds pretty cool. I've never ridden a motorbike but been 4wheeling on a quad a bunch of times. Tough on the body but it actually fixed my hand after I broke it and the cast was off. I couldn't make a fist at all at the beginning of the ride but all the tendons stretched during the ride and was good to go at the end of the day. I guess holding of for dear life helped lol.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 08, 2017, 06:20:14 PM
Sweet u are riding again Andrew! I imagine the body took a beating!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 08, 2017, 11:56:44 PM
thanks guys, feels good to be back on the bike.

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

Got back into gym this afternoon. Tested various squats, did high bar, front squat, low bar squat, with goal of finding a style that did not irritate hip. No bueno, they all make it pinch. Least pain was low bar but its still there. Bummed, i was hoping i could find a variation and still squat.

Squats
barx10
135x5 high bar
135x5 front
135x5 low bar
225x3 low bar
295x1 low bar

I'm bummed but looks like squats are not going to happen for awhile. I need to heal this thing up.

Hack Squat
165x10
165x10
165x10

Leg Extension
90x10
90x10
90x10

Leg Curl
90x10
90x10
90x10

Adductor machine
45xa few reps. This machine duplicates the squat pain in my hip, its out

Abductor machine
45x10
80x10
80x10

It was an experimental session, determined the hack squat is ok with feet close and parallel, leg extension, leg curl and abductor are all ok. Looks like my leg days are going to be more bodybuilding style without much compounds for awhile. At least i can still deadlift :D
Title: Re: Andrew's Big 3 Journal
Post by: Dave on May 09, 2017, 12:08:20 AM
No reason to rush it.  Smart move.  There will be lots of ways to work around this while you properly heal. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 09, 2017, 08:14:20 AM
Nice session back Andrew, sorry to hear the hip is still bugging you. Have you tried any lunges or BSS? Great BB variations that may actually rehab that hip. Did your vids come through yesterday? I texted them to u
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 09, 2017, 02:44:22 PM
That sucks about your hip Andrew. You certainly have time to let it heal though. Lots of different exercises to work around it. I'm sure you'll find something that works for you.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 09, 2017, 11:57:25 PM
No reason to rush it.  Smart move.  There will be lots of ways to work around this while you properly heal.

yes sir. Its just so hard not to squat. I feel like a big chunk of my life is missing :)

Nice session back Andrew, sorry to hear the hip is still bugging you. Have you tried any lunges or BSS? Great BB variations that may actually rehab that hip. Did your vids come through yesterday? I texted them to u

Good suggestions, i'll be doing some barbell lunges for sure...thanks for those vids

That sucks about your hip Andrew. You certainly have time to let it heal though. Lots of different exercises to work around it. I'm sure you'll find something that works for you.

It does suck, but i'm glad I got thru the meet and still got a PR. I was really hoping i could find a squat variation because squats are the core of my training. But this will get me to adapt and try new things and i'll come out stronger because of it


Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 10, 2017, 12:04:39 AM
Bench
**all paused
barx10
95x10
135x5
165x5
185x5
205x3
225x2
185x5
135x10 4 second eccentric then explode up

Machine horizontal row
110x10
150x10
170x10

Tricep pushdown with rope handle
80x10
90x10
110x10

Lat Pull down
110x10
130x10
130x10

Notes: I'm trying to improve my bench form by keeping my elbows in more and improving my bar path. It went good today. Top set was 225x2 paused and there was more in tank. My last set of 135x10 I did a really slow eccentric, pause and then explode up as fast as possible. I'm going to work on those more and start upping the weight. Felt good for learning better bar control







Title: Re: Andrew's Big 3 Journal
Post by: John on May 10, 2017, 07:54:24 AM
I think improving your bar path will help big time. In fact just fixing your set up is going to help- getting set on the bench properly. A slingshot would really help with form, IMO. Its not all about overload although that part is fun too :p Forces you to tuck elbows and really hammers in the form.

Also, if you haven't already, give the feet up presses a try.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 10, 2017, 09:28:38 AM
Solid benching Andy!! Like John's suggestion of the slingshot, it really does pull u into a better position with the elbows and shoulders. Good reminder for me as well :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 10, 2017, 12:47:16 PM
What slingshot should I get? Looks like there are a few options
Title: Re: Andrew's Big 3 Journal
Post by: John on May 10, 2017, 01:00:25 PM
What slingshot should I get? Looks like there are a few options

I personally like the red. Not the yellow or black those are way above our league.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 10, 2017, 02:00:52 PM
What slingshot should I get? Looks like there are a few options

I personally like the red. Not the yellow or black those are way above our league.
I've got the red as well, it's pretty supportive, the yellow and black I doubt I could even separate my arms to grab the bar with lol
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on May 10, 2017, 02:03:46 PM
What slingshot should I get? Looks like there are a few options


Solid benching Andrew!

I got the red. Thinking maybe I should have gotten the blue (Reactive) now since I'm not lifting that heavy on bench while trying to get my shoulder to cooperate.
As the others have said it really forces you into the correct form. Protects the shoulders too due to the form. I still get twinges if I do bbbp without it but with it on my shoulder is happy.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 10, 2017, 04:16:16 PM
thanks for the input. Looks like red it will be......havent bought a new gym item in awhile, this will be fun
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 10, 2017, 08:37:48 PM
I can't comment on the use of a slingshot but when I bench I try and "bend the bar" so to speak. Twisting my hands to bring them to a neutral position. Not sure if that makes sense but it helps tuck my elbows.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 11, 2017, 10:41:18 PM
I can't comment on the use of a slingshot but when I bench I try and "bend the bar" so to speak. Twisting my hands to bring them to a neutral position. Not sure if that makes sense but it helps tuck my elbows.

i like that. I'll try it tomorrow

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 11, 2017, 10:50:21 PM
Deadlifts
135x10
225x5
315x3
375x1
405x1
425x1
465x2 wanted to rep this out, but hands started to slip on rep 3. no chalk at the gym today...ughh

2" deficit deads
315x8
315x8
315x5

My conditioning is shit. the 8 rep deficit deads were touch and go- with a fast tempo and they got me super winded and light headed.

GHR
BWx6
BWx6
BWx6

learning these. they are hard

Hack Squat Machine
165x10
265x8
345x6
400x8 whole stack
400x8

Decent day, strength is good but stamina is off due to the low calories and being a bit out of shape. I will keep the high rep deficit deads in the mix, they were recruiting more quad involvement and no problems at all for my back. I think these will be a good variation to keep while i'm not squatting. The very bottom portion of the deficit dead is almost mirroring a squat movement out of the hole.

For the hack squat machine, i set the stops just above where my hip pain kicks in. That way i'm working a movement that is almost like a shallow squat.

just finding ways to still pick up heavy shit and let my hip heal


Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 12, 2017, 09:34:17 AM
Great looking deads Andrew! Still a powerhouse on your pulls! Deficits are tough if you are in good shape or bad, and sets of 8's is gonna bite you!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 12, 2017, 01:32:15 PM
Nice work Andrew. Killer session on deads. I haven't done t'n'g deads in a while but I imagine you'd be a little winded after each set. I'd have a tough time trying not to bounce them near the end.
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on May 12, 2017, 05:27:39 PM
My conditioning is shit. the 8 rep deficit deads were touch and go- with a fast tempo and they got me super winded and light headed.
I can't remember the last time I did that many reps for DL, but how I felt  may have been the reason I stopped.  It also may be a reason my deadlift blows, so who knows.  And for GHR, I still am unable to do a single rep without band assistance.  Killer work though man.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 12, 2017, 07:19:21 PM
Great looking deads Andrew! Still a powerhouse on your pulls! Deficits are tough if you are in good shape or bad, and sets of 8's is gonna bite you!

thanks, i darn near ripped off my calouses because of no chalk. pisses me off how a lot of gyms never have chalk around

Nice work Andrew. Killer session on deads. I haven't done t'n'g deads in a while but I imagine you'd be a little winded after each set. I'd have a tough time trying not to bounce them near the end.

One thing I noticed with the T&G reps, or maybe it was the deficits, i could really feel my abs. When i was done with a set i had that burn in the core similar to doing sit-ups

My conditioning is shit. the 8 rep deficit deads were touch and go- with a fast tempo and they got me super winded and light headed.
I can't remember the last time I did that many reps for DL, but how I felt  may have been the reason I stopped.  It also may be a reason my deadlift blows, so who knows.  And for GHR, I still am unable to do a single rep without band assistance.  Killer work though man.

thanks, high rep deads suck. They take several minutes to recover from. They suck so much that i probably should keep doing them...GHR's are about in the same boat too


Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 12, 2017, 07:27:15 PM
Benchpress
barx10
95x5
135x10
165x5
185x5
205x3
215x3
205x5
205x5
205x5 Vid
205x3

Cybex chest supported Rows
190x8
190x8
210x8

Incline Barbell Bench
95x8
135x8
135x8
135x8

Cable Curl
80x8
80x8
80x8

Superset

face pull
50x10
60x10
60x10

Notes: Working on bar path on bench and keeping the eccentric more controlled. Its going well. Today was the first time i ever did incline bench, the gym has an incline bench rack. I'll be slowly working my way up with those.  Diet is sucking, but i did get into a new belt hole today so i think the bloat is starting to fade.

http://www.youtube.com/watch?v=s5iK2tQ-AH8 (http://www.youtube.com/watch?v=s5iK2tQ-AH8)





Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 12, 2017, 10:24:15 PM
Ah there's those GHR-D's ! Great exercise, thinking I may have sore Hamsters tomorrow!
Beauty upper work today! Otter's away!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 15, 2017, 09:21:38 PM
Ah there's those GHR-D's ! Great exercise, thinking I may have sore Hamsters tomorrow!
Beauty upper work today! Otter's away!


my otter is hidden beneath a winter layer of insulation :)

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

Lower Session


Squats
**Did some shallower depth squats, highbar with narrow stance and feet pointed almost straight forward. This set up does not cause pain so i went with it. Happy with this because squats are the staple of everything i do and i found a variation that seems to work.

barx10
135x10
135x10
185x10
225x7
225x7
275x3
295x1
315x1 vid
225x5

Straight leg deadlifts
**slow tempo focus on hams and hip flexors
115x10
115x10
115x10
155x10

Smith machine leg press
**plate weight
90x10
180x10
250x10
300x10

Glute Ham Raise (GHR)
BWx8
BWx8
BWx8

Notes: Learning ways to work legs pain free. As long as i dont open up my hips, i'm ok. Im going to train like this for awhile and keep working on stuff that strengthens the hips and glutes, like the SLDL's and GHR's. I found a good adjustment setting for the GHR device, and learned that if i press thru my toes on the way back up, i can really activate the hams and gloots. The GHR's were fucking insane, they made my legs and gloots fatigue so hard i could barely walk afterwards.

http://www.youtube.com/watch?v=sT-zAx5e8LA (http://www.youtube.com/watch?v=sT-zAx5e8LA)

















Title: Re: Andrew's Big 3 Journal
Post by: piperdown on May 16, 2017, 07:47:41 AM
Nice controlled benching Andrew! I think the control on the downward portion helps to keep a lot tighter, giving more control overall.

You're not the only one that had to re-think foot placement on squats. I've moved my stance in a couple inches due to my right knee. Even before wrenching it early this spring, there was a tendency to have it 'pop' on the outside of the joint. Then it would be sore for days and days, sometimes to the point of having to skip the next squat session. Moving in the stance just a little seems to keep that knee more stabile and I feel stronger at that point too.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 16, 2017, 09:25:24 AM
Excellent session Andrew! Finding a painfree way to squat must have made you happy. Liked all the accessory work as well, have to try those GHR cues out!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 16, 2017, 09:43:14 PM
Nice controlled benching Andrew! I think the control on the downward portion helps to keep a lot tighter, giving more control overall.

You're not the only one that had to re-think foot placement on squats. I've moved my stance in a couple inches due to my right knee. Even before wrenching it early this spring, there was a tendency to have it 'pop' on the outside of the joint. Then it would be sore for days and days, sometimes to the point of having to skip the next squat session. Moving in the stance just a little seems to keep that knee more stabile and I feel stronger at that point too.

thanks and yeah, moving the stance in seems to keep things more compact and focused on the quads. i'll roll with it for awhile

Excellent session Andrew! Finding a painfree way to squat must have made you happy. Liked all the accessory work as well, have to try those GHR cues out!

It did feel good to find a way to squat. As much as that lift is hard, it is my favorite lift and i guess i have a sick addiction to squatting now
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 16, 2017, 09:52:09 PM
Upper Day

Weight: 213.8  :) Good drop

Bench
**all paused
barx10
95x8
135x5
165x5

works sets (76% of 1RM)
185x8
185x7
185x6
185x5
185x5 vid

Pendlay Row
barx10
95x10
115x10
115x10
155x10

Notes: Thats it, fast session had to pick up my daughter from school. For bench, Im still working on dialing my form, i increased my arch by moving my feet back more and going to my toes. I did this to try and bench off my upper back, which is a tip John gave me. I think it went ok, definitely the best arch i've ever been able to do and the pauses are feeling better also.

http://www.youtube.com/watch?v=qJUUJVqL7x8 (http://www.youtube.com/watch?v=qJUUJVqL7x8)





Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 19, 2017, 01:05:14 AM
Lower Day

Front Squat
barx10
115x7
115x7
135x5
185x5
205x3
220x3
220x3
220x2
220x2

Deadlifts
135x5
225x5
315x3
425x2
425x2
425x2
425x2
425x2

2" Deficit Deads
315x8
315x8


Notes: Decent session, hip is getting better and did not bug me on the front squats. Deadlifts went good, strength hasn't dropped much yet. Ebola is hitting. My throat is burning like a mofo. No bueno

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 19, 2017, 07:43:21 AM
Sweet session Andrew! Strong work on the front squats and deads! Front squats looked awesome dood, and great news about the hip!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on May 19, 2017, 10:19:02 AM
Killer lower session Andrew! Those front squats sound heavy....
Never got the hang of front squats, always felt too imbalanced.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 19, 2017, 10:28:14 AM
Nice work on the front squats. I only ever made it to 200 on them. It's a hell of an upper back workout too. Glad the hip is cooperating for you.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 25, 2017, 12:39:44 PM
thanks guys. Got a strong head cold last week, it lasted for about 4 or 5 days and i just rested and kept diet on point. Got back into gym on Tuesday and hit leg.

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

Tuesday Lower

Squats
barx10
135x5
195x3
225x3
265x2
295x1
315x2
315x2
225x5

Straight leg deads
135x10
200x10
295x10

Smith machine Leg Press
180x10
250x10
250x10
250x10

GHR
BWx6 **filmed myself and evaluated form. Not doing them right
BWx1 **dont think i can do one legit GHR
BWx5 **did full eccentric and then pushed off the help with the concentric part. At least now i have correct form

Notes: getting back after being sick. going to hit bench today. diet going good. Weight 7 day average is 213.2, BF% 21.7








Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 25, 2017, 12:56:13 PM
Glad you're feeling better Andrew. Seems everyone has something going on. Nice lower session. still going heavy on squats and  good volume on the accessories. GHR's are a bitch. I haven't tried them on a machine but was doing nordic falls which is essentially the same thing but on the floor. Not a chance can I do it correctly or without pushing off.  You must have to have crazy posterior chain strength to do it right.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on May 25, 2017, 01:06:46 PM
Glad you're feeling better Andrew. Seems everyone has something going on. Nice lower session. still going heavy on squats and  good volume on the accessories. GHR's are a bitch. I haven't tried them on a machine but was doing nordic falls which is essentially the same thing but on the floor. Not a chance can I do it correctly or without pushing off.  You must have to have crazy posterior chain strength to do it right.

thanks and agreed on how hard the GHR are. crazy to think i can squat almost 400 and dead over 500 but cant do a GHR. I like challenges and will be working on these until i can do some legit reps. Dropping the BW on this diet will help too.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on May 25, 2017, 01:16:49 PM
Glad you're feeling better Andrew. Seems everyone has something going on. Nice lower session. still going heavy on squats and  good volume on the accessories. GHR's are a bitch. I haven't tried them on a machine but was doing nordic falls which is essentially the same thing but on the floor. Not a chance can I do it correctly or without pushing off.  You must have to have crazy posterior chain strength to do it right.

thanks and agreed on how hard the GHR are. crazy to think i can squat almost 400 and dead over 500 but cant do a GHR. I like challenges and will be working on these until i can do some legit reps. Dropping the BW on this diet will help too.


It's a catch 22. Drop weight to do them but gain weight as you get stronger.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on May 25, 2017, 09:51:43 PM
Sweet you are feeling better Andy, comeback session of squats like a champ! I am sore as faak after my little JC session yesterday lol. Kind of justifies me not running a program as I eat like a bulemic school girl!
That Silverback came out for a solid raping :o
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 01, 2017, 01:30:05 PM
Still alive and ticking, nothing worth journaling lately. Been doing 2 upper and 2 lower sessions per week. Weight is down to about 212lbs, and moving down at about 1.5lb/week. Just like last time i dieted, i do not get the quick 6-8 lbs drop when i start a diet like i hear a lot of other people talk about. Adding in some carido now also. Shooting for 3x a week for about 1 hr.

Doing a motorcycle race in 2 weeks. Its a 1.5hr outdoor motocross event, im going to race vintage class on my 1978 YZ250
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 01, 2017, 02:54:57 PM
Good u are still alive and training! The race sounds awesome, and even more awesome on the vintage bike! Sounds like the diet is going at a good pace!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 02, 2017, 01:43:13 AM
thanks Shawn

-----------
Upper day

Bench
**all paused
barx10
95x10
135x5
165x5
185x3
205x1
215x1
225x1
175x8
175x8
175x8

Pendlay Row
barx10
135x10
200x5
200x5
200x5

Incline Bench
barx10
95x10
135x8
135x8
135x10

Lat Pulldown
110x10
150x10
190x8
210x5

superset

Tricep pushdown with rope handle
70x10
100x8
100x8
100x8


good session, everything feeling ok. worked up to a paused single at 225 and it went up a little slo. probably only another 10lbs there. Incline bench is weak and i need to keep working on it










Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 02, 2017, 09:15:23 AM
Beauty upper Andy, solid bench volume!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 06, 2017, 02:56:16 PM
Beauty upper Andy, solid bench volume!

thanks , i'm learning to embrace poverty

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 06, 2017, 03:06:31 PM
Been lagging on the journal but heres a few updates:

weight today: 209.6

6-2-17
Lower

Deadlifts (conventional)

135x10
225x5
315x3
365x3
425x2
425x2
425x2
425x2
425x2

Deficit deads
touch and go
315x8
315x8 vid
315x8

Smith Leg Press
225x10
250x10
250x10

conditioning slowly improving. Not as out of breath after the 315x8 deficit sets. Will up the weight next time

http://www.youtube.com/watch?v=MxbJll5mX7o (http://www.youtube.com/watch?v=MxbJll5mX7o)



6-5-17

Upper

Bench
barx10
95x10
135x5
165x5
185x3
195x3
205x2
205x2
205x2
205x2
205x3
185x5

Cable wide grip row
250x10
250x10
250x10

Incline Bench
**dont laugh :D
barx10
65x5
95x5
115x5
135x5
145x5
145x5
155x5
165x1

Lat Pulldown
150x10
190x10
210x6
210x6


Back to gym this afternoon for legs

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 06, 2017, 03:43:18 PM
209! Sweet! Strong deads and deficits Andy and awesome looking upper day. Embrace the poverty and the otter life....well still sucks donkey ballz
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 13, 2017, 12:51:29 AM
thanks Shawn, still grinding away a little each day
------------------------

Been slacking a bit on the journal but i've been consitently hitting 2 upper and 2 lower sessions per week. here is today's upper day:

6-12-17
weight: 208.2

Upper

Bench
barx10
95x10
135x10
165x5
185x3
195x2
205x5
205x5
205x5
205x5

Pendlay Rows
95x10
155x10
155x10
155x10

Incline Bench
barx10
95x5
135x5
155x5
165x3
165x3
165x3
165x3
165x3

wide grip cable row
150x5
250x15
250x10
250x8

Good day today, bench felt good, the 205 sets were moving good. Incline is slowly improving, i'm adding some weight to the bar each week and learning the movement.

















Title: Re: Andrew's Big 3 Journal
Post by: piperdown on June 13, 2017, 07:24:19 AM
Alright! Great upper Andrew and plenty of volume  ;)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 13, 2017, 10:31:02 PM
Beauty upper volume dood!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 14, 2017, 12:02:19 AM
thanks guys  :bigthumb:

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

Lower

single leg extension, each leg
30x10
30x10
50x10

superset

single leg curl, each leg
30x10
30x10
30x10

leg extension
110x10

leg curl
90x10

adductor machine
80x15
80x15
80x15

superset

abductor machin
80x15
80x15
80x15

Pull throughs
*squeeze gloots
80x10
80x10
80x10

Box squats
beltless, slow decent
barx10
95x5
135x5
175x5
225x5
225x5
225x5
225x5
275x1

Squats
beltless
225x2
245x2
265x2
295x2
315x1
330x1 (beltless PR)
330x1 belted
340x1 belted
225x2 5 sec pause
225x2 5 sec pause

Hack Squat
250x5
320x5
400x8
400x6
400x6

Notes: Went in to the session just working single leg stuff and hip stuff for bloodflow. Got the idea to try box squats and tried them out. They went well, i found a box that was about exactly parallel. If i am slow and controlled on the decent down to the box there is no hip pain. Then i decided to remove the box and do the same movement and i was able to do some light volume/high intensity squats without pain. I think 330 beltless was a PR and it move good. Focus was on controlled decent and then explode up. Felt good to get a few squats in and my strength actually hasn't dropped too much yet

















Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 14, 2017, 11:48:17 PM
Monster leg day! Strong work on the squats, looks like the strength is still there!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 15, 2017, 10:49:51 PM
Monster leg day! Strong work on the squats, looks like the strength is still there!

thanks, the 340 moved good. Most of the stuff at the beginning was just light bloodflow work

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 15, 2017, 10:53:52 PM
6-15-17

weight: 208.2

Upper

Bench
barx10
95x10
135x10
165x5
185x3
195x2
205x2
215x3
215x3
215x3
215x3
215x3

Pendlay Row
95x5
155x5
185x5
225x3
225x3
225x3
225x3
225x3

CGBP
95x10
135x5
165x5
185x3
**elbows aching so i stopped

Machine dips
150x10
180x10
200x10

Did some face pulls, curls, tricep pushdowns and lat pulls to finish it off








Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 21, 2017, 10:41:29 AM
Loved the upper session, good job pushing the Pendlays!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 22, 2017, 12:17:38 PM
Loved the upper session, good job pushing the Pendlays!

Thanks, upper again today, we'll see how it goes. Recovery is slower now, I did an upper Monday with dips and heavy inclines and I'm still sore. Got my inclines up to 185.

Bodyweight at 206.8 today.
Title: Re: Andrew's Big 3 Journal
Post by: John on June 22, 2017, 12:49:14 PM
Loved the upper session, good job pushing the Pendlays!

Thanks, upper again today, we'll see how it goes. Recovery is slower now, I did an upper Monday with dips and heavy inclines and I'm still sore. Got my inclines up to 185.

Bodyweight at 206.8 today.

Damn I need to fight to stay ahead of ya!!

Ya recovery for me is at a snails pace right now. Stupid diet...
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 22, 2017, 06:26:13 PM
Loved the upper session, good job pushing the Pendlays!

Thanks, upper again today, we'll see how it goes. Recovery is slower now, I did an upper Monday with dips and heavy inclines and I'm still sore. Got my inclines up to 185.

Bodyweight at 206.8 today.
Solid scale progress! I'm the same, recovery is in the boots so I don't feel so bad missing days. The rack pulls despite the short ROM and my lower sessions seem to wreck me just as bad.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 22, 2017, 11:58:55 PM
Loved the upper session, good job pushing the Pendlays!

Thanks, upper again today, we'll see how it goes. Recovery is slower now, I did an upper Monday with dips and heavy inclines and I'm still sore. Got my inclines up to 185.

Bodyweight at 206.8 today.

Damn I need to fight to stay ahead of ya!!

Ya recovery for me is at a snails pace right now. Stupid diet...

Its going pretty consistent. Around 1-2 lbs/wk. This week my waist measurements finally started to move which is encouraging. First 10lbs there was no movement on the gut. I felt like a tick with a fat midsection and tiny legs and arms :D

Loved the upper session, good job pushing the Pendlays!

Thanks, upper again today, we'll see how it goes. Recovery is slower now, I did an upper Monday with dips and heavy inclines and I'm still sore. Got my inclines up to 185.

Bodyweight at 206.8 today.
Solid scale progress! I'm the same, recovery is in the boots so I don't feel so bad missing days. The rack pulls despite the short ROM and my lower sessions seem to wreck me just as bad.

thanks. Those rack pulls you are doing are heavy. Sometimes i think its even harder to keep form when starting around the knees. I bet those also work the traps pretty good


Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 23, 2017, 12:05:47 AM
Upper

Bench
**all paused reps
barx10
95x10
135x5
165x5
185x5
190x5
195x5
205x3
slow tempo, no pause
210x3

Barbell Rows
**not doing pendlays. I am restarting each rep mid-shins
135x10
175x5
225x3
225x3
225x3
135x10

CGBP
95x10
135x10
165x5
185x5
185x5
185x5

Lat Pull downs, cable, wide grip
90x15
100x10
110x8

Dips
BWx10
BWx8
BWx8

DB Curls
25x10
25x10
25x10












Title: Re: Andrew's Big 3 Journal
Post by: piperdown on June 23, 2017, 07:28:36 AM
Great looking upper day Andrew  ;)
Nice balance between pressing and pulling too!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 27, 2017, 02:12:11 PM
Great looking upper day Andrew  ;)
Nice balance between pressing and pulling too!

thanks Eric, upper days are funner when on low calories :D
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on June 27, 2017, 02:19:35 PM
Weight: 205.0

Did an upper yesterday:

Incline Bench
barx10
95x10
115x5
135x5
155x5
170x5
170x5
170x5
185x2
195x3 PR. Killer set

Barbell Row (constant tension, reps to mid shin)
135x10
165x8
200x3
200x3
200x3
135x10

Dips
BWx10
BWx10
BW+25 x 8
BW+25 x 10

Lat Pulldowns (wide grip)
100x15
120x10
120x8
drop sets, quick
100x8
80x8
60x10

DB Curls
25'sx10x3sets

Good session yesterday. Was pumped on the incline PR. Squats and legs this afternoon
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on June 27, 2017, 02:22:11 PM
Solid upper day  ;)  Congrats on the incline pr!

You know I don't think I've ever had more than 185 on incline BP and I haven't done them in about 2 or 3 years.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on June 27, 2017, 02:28:23 PM
Strong upper Andrew! Grats on the incline PR! They are moving along nicely!
Title: Re: Andrew's Big 3 Journal
Post by: John on June 28, 2017, 08:51:04 AM
Loving the incline numbers jumping up! Jelly you can do dips. I always feel like my sternum is going to snap in half doing them. We have a dip machine at Herc I use which mimics the movement without the snap-city but I'm sure it's not a replacement.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on July 13, 2017, 11:42:28 PM
thanks guys. Summer is going good, been camping a few times and we got a boat so we've been spending some time on the lake. My workouts have been slacking and its time to start a structured program and start logging in here again. Structured programs are what work for me, it keeps me focused and accountable.

I'm running a 5/3/1 template that i built a while back that has 2 bench and 2 squat days per week. Main difference this time is i've replaced the OHP with Incline Bench. I'll run the incline bench with 5/3/1 progression.

5/3/1 Cycle 1, Week 1, Incline Bench

Incline Bench
warm up
barx10
75x5
95x5
115x3
work sets
135x5
155x5
170x5+ Did 7
185x3

Barbell Row
115x10
135x10
135x10
135x10

Bench Press
95x5
135x5
155x3
work sets (~75% 1RM)
170x7
170x7
170x7
170x7 vid
Extra
185x3

DB Curls
30x10
30x10
30x10

Overhead DB Tricep Extension
65x10
65x10
65x10

http://www.youtube.com/watch?v=R5uxA9G8CYg (http://www.youtube.com/watch?v=R5uxA9G8CYg)












Title: Re: Andrew's Big 3 Journal
Post by: Dave on July 14, 2017, 05:38:58 AM
Good to see you back Andy. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on July 14, 2017, 06:50:51 PM
Sweet to see you back at it Andy, bench is looking very good!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on July 16, 2017, 12:48:14 AM
Good to see you back Andy.

Thanks Dave. Back to the grind

Sweet to see you back at it Andy, bench is looking very good!

Thanks Shawn, weights were light, focusing on form. Inclines are feeling much better lately too
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on July 16, 2017, 12:55:34 AM
Yesterdays work:
5/3/1 Cycle 1, Wk 1, Deads

High bar Squats
barx10
135x5
165x5
185x7
185x7
185x7
185x7

Deadlifts
*stiffbar, beltless
135x5
225x5
program sets
295x5
340x5
385x5+ Did 5.

Squats felt good, just grooving form. Deads were hard, mainly because of my hands. I used my Ohio Power bar and there is almost no whip and the knurl was killing me. Everything was done beltless and will stay that way for awhile.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on July 16, 2017, 06:24:52 PM
Great looking lower work Andrew, hit the squat and dead volume hard! Hopefully the DOMS isn't too bad today, never takes a big break to cripple a dood!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on July 19, 2017, 05:00:57 PM
Great looking lower work Andrew, hit the squat and dead volume hard! Hopefully the DOMS isn't too bad today, never takes a big break to cripple a dood!

Got some DOMS, not too bad. Squats again after work today. Gonna up the intensity a bit. We'll see how she goes...

Title: Re: Andrew's Big 3 Journal
Post by: Andrew on July 19, 2017, 05:05:39 PM
Hit a quick bench session yesterday

5/3/1 Cycle 1, Wk1, Bench

I'm going to run my 5/3/1 work sets on bench all paused

Bench
**all paused
barx10
95x5
115x3
135x5
155x5
175x5+ Did 7

BB Rows
135x10
135x10
135x10

Moar Bench
175x5
185x1 fuk, bad rep
185x3 paused
185xMR Did 7. T&G reps here

Dun. Bench strength is tanking
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ 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!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on July 19, 2017, 11:23:28 PM
Monster volume and intensity Andy, awesome session!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ 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.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ 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.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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
Title: Re: Andrew's Big 3 Journal
Post by: Bando 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.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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.
Title: Re: Andrew's Big 3 Journal
Post by: piperdown 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!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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


Title: Re: Andrew's Big 3 Journal
Post by: Andrew 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



Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ 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!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 15, 2017, 12:15:12 AM
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!

thanks, i am very intrigued about RPE based training. The theory behind it really makes sense. Important part is the human factor, i need to be honest with myself and not artificially inflate the RPE ratings as I go. It will be an interesting experiment to run this. I plan to log the whole thing
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 15, 2017, 10:48:23 AM
Is April still a plan for you?
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 15, 2017, 06:29:11 PM
Looks like a cool program. I'm with you on being honest about rpe. Last set usually feels like a 10. I'm just getting back into the swing of things as well. It's very humbling. Glad the hip is cooperating for you.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2017, 01:17:20 AM
Is April still a plan for you?

yes. and i have a good feeling about my squats. I think i'm set for some good gains

Looks like a cool program. I'm with you on being honest about rpe. Last set usually feels like a 10. I'm just getting back into the swing of things as well. It's very humbling. Glad the hip is cooperating for you.

It is humbling getting back after time off. Makes you realize how much the meet prep really does work
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2017, 01:42:02 AM
W1D3 RTS

Pin Squat
(work up to 5 reps @9)
barx5
135x5
185x5
225x5 @6
255x5 @7
275x5 @9.5 (it was hard to get this rep off the pins)

Touch and go Bench
(work up to 6 reps @10)
barx6
95x6
135x6
165x6 @6
185x6 @9
195x6 @10 (true 10 RPE, grinder)

Overhead Press
(work up to 6 reps @9)
barx6
65x6
95x6
105x6 @7
115X6 @8
125x6 @9

Good session, i hit the RPE's good. I surpassed some of the numbers that i thought i would be hitting in this session. In particular, I have a good feeling about my squats on this training block.

http://www.youtube.com/watch?v=hFLttVbRxNc (http://www.youtube.com/watch?v=hFLttVbRxNc)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on September 16, 2017, 09:22:52 AM
I'm impressed you can stay tight on those pin squats. Hitting those, even lightly, would mess me up. Plus you stayed controlled through the entire squat.
Looked strong all the way around Andrew!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 16, 2017, 12:05:36 PM
Beauty work buddy! Squats and bench looking strong!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2017, 10:02:24 PM
I'm impressed you can stay tight on those pin squats. Hitting those, even lightly, would mess me up. Plus you stayed controlled through the entire squat.
Looked strong all the way around Andrew!

Thanks Eric, it was my first time trying them. The thing i didn't realize is they force you to control the descent. An ideal rep you come down softly and evenly onto the pins and stay real tight the whole time. Coming off the pins from a dead stop is interesting to say the least

Beauty work buddy! Squats and bench looking strong!

Thanks Shawn, just out here getting stronger day by day!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 16, 2017, 10:03:03 PM
Off program a little today which i planned. I ran the First Responder 5k today. It was held on thank a police officer day as a fundraiser to support local charity. I did ok, hadnt trained as much as i wanted for it but it went good. I will be finishing week 1 of RTS tomorrow with deficit deadlifts, CGBP and snatch grip SLDL's. hope everyone's weekend is good. Time to go grill a bunch of chicken and steak
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 17, 2017, 02:06:35 PM
Nice work on the squats Andrew. Never tried pin squats before. tried breathing squats  once and that sucked by the way(thanks John) Bench was a grinder. Way to stick it out.

Always cool to get out and run for a good cause. 5 k is a good distance. Even a non runner can do it without too much trouble. It won't hurt your training at all.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 18, 2017, 12:50:44 AM
Nice work on the squats Andrew. Never tried pin squats before. tried breathing squats  once and that sucked by the way(thanks John) Bench was a grinder. Way to stick it out.

Always cool to get out and run for a good cause. 5 k is a good distance. Even a non runner can do it without too much trouble. It won't hurt your training at all.

thanks Rich, The 5k was a great event and for a solid cause
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 18, 2017, 01:00:40 AM
W1D4 RTS

2" Deficit Deadlift, beltless
(work up to 5 reps @9)
135x5
225x5
315x5 @6
365x5 @7.7
405x5 @9

CGBP
(work up to 6 reps @9)
barx10
95x6
135x6
165x6 @7
175x6 @8
185x6 @9
190x5 @10 (failed 6th rep)

Snatch Grip SLDL
(work up to 6 reps @9)
barx10
135x7
225x7
265x2 (grip slipping, need straps for these)
265x6 (mixed grip SLDL)

Good day, deads are feeling strong. Still learning RPE and thought my 185x6 CGBP set was more like an 8RPE so i went for 190 and 6 reps were not there. Really liking all the variations around the big 3 on this program so far

http://www.youtube.com/watch?v=ZQeu61rStjs (http://www.youtube.com/watch?v=ZQeu61rStjs)
Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 18, 2017, 06:18:34 AM
Looking great for a long lay off man.  Your deads will be fun to watch come April at this rate! Program does look solid. 
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 18, 2017, 06:06:05 PM
Killer deficits and CGBP Andy, PRs are coming in fast!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 19, 2017, 08:51:56 PM
Awesome work Andrew. You killed those deficit deads.

Killer deficits and CGBP Andy, PRs are coming in fast!

this
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on September 20, 2017, 08:32:04 PM
Glad to see someone working the RPE programming on here.  I ran it for a while and had a lot of success with it.  Not Mike's program, but all RPE, and very specific to the big three.  I had RPE down, took a LOA from the iron and was trying to get back to where I left off by pushing too hard not being honest about the sets.  Ran myself into the ground that way but was doing fine before then.

Once you get RPE feel down, you'll get more out of it.   Don't chase rep PRs by not being honest saying a set was @8 when it was really @9.5.  Don't be a pussy either though. 
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 21, 2017, 01:05:23 AM
Glad to see someone working the RPE programming on here.  I ran it for a while and had a lot of success with it.  Not Mike's program, but all RPE, and very specific to the big three.  I had RPE down, took a LOA from the iron and was trying to get back to where I left off by pushing too hard not being honest about the sets.  Ran myself into the ground that way but was doing fine before then.

Once you get RPE feel down, you'll get more out of it.   Don't chase rep PRs by not being honest saying a set was @8 when it was really @9.5.  Don't be a pussy either though.

thanks for the advice and i could see how this could happen (coming back too hard and not being honest with ones self). I think i'm pretty dialed in on bench and deads for RPE, squats are harder for me to gauge. I am having fun with it so far and liking this style of training.

Awesome work Andrew. You killed those deficit deads.

Killer deficits and CGBP Andy, PRs are coming in fast!

this




Looking great for a long lay off man.  Your deads will be fun to watch come April at this rate! Program does look solid. 
Killer deficits and CGBP Andy, PRs are coming in fast!

Thanks guys. Deadlift PR's incoming soon. 550 in NY seems reasonable. 600 is a goal of mine also
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 21, 2017, 01:50:14 AM
W2D1 RTS

Squat
(work up to 5 reps @9, load drop at 5% fatigue)
barx5
135x5
185x5
225x5
255x5
275x5@8
295x5@9
280x5@9

Comp Bench
(work up to 5 reps @9, load drop at 5% fatigue)
barx5
95x5
135x5
135x5
175x5
185x5@9
175x5@8
175x5@9

2ct Pause Bench
(work up to 4 reps @9, load drop at 5% fatigue)
135x4
155x4
165x4@9
155x4@8
155x4@9

Late workout, finished at 10:00pm. Squats feeling good. Bench felt off tonight. Need to get better bar control at chest level

A note on the load drops, the program has you drop 5% off your top set and then repeat sets at the reduced weight until you reach 9RPE. In the description of the program it typically shows people hitting 3 or 4 drop sets before they reach 9RPE. I hit 9RPE on my first drop set for squats and second drop sets for bench, which I think indicates i need more adaptation to volume. I suspect as i continue to run this, i will be able to hit more volume on the drop sets. But right now i get gassed pretty quick on the drop sets

http://www.youtube.com/watch?v=xD66eP7iVeA (http://www.youtube.com/watch?v=xD66eP7iVeA)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 21, 2017, 07:42:02 PM
Nice work on the squats Andrew. That set looked nice and clean. If that was your 295 set it looked easy. Way to go. I'm with you on the conditioning.  Mine sucks right now too(although it always sucks ::)) Keep up the hard work.
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 21, 2017, 09:28:19 PM
Awesome work Andrew, squats looked tight!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2017, 03:11:14 AM
Nice work on the squats Andrew. That set looked nice and clean. If that was your 295 set it looked easy. Way to go. I'm with you on the conditioning.  Mine sucks right now too(although it always sucks ::)) Keep up the hard work.

thanks, it was the 295 set. and agreed, conditioning is hell

Awesome work Andrew, squats looked tight!

thanks Shawn



Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 22, 2017, 03:23:33 AM
W2D2 RTS

Belted Deadlift
(work up to 5 reps @9, load drop at 5% fatigue)
135x5
225x5
315x3
365x1
385x5 @7
405x5 @8
425x5 @9 vid
405x5 @9

Pin Press (mid range)
(work up to 3 reps @9, load drop at 5% fatigue)
barx5
95x5
135x5
155x3
185x3 @7
195x3 @8
205x3 @9 vid
195x3 @8
195x3 @9

303 Tempo Squats, beltless
(work up to 7 reps @9, load drop at 5% fatigue)
barx7
135x7
185x7 @7
225x7 @9 vid
215x7 @9

Good heavy session, bar speed on deads was good, especially those first few reps at 425 just flew up. First time doing pin presses and tempo squats, great assistance movements. I think i went even slower than 303 tempo on some of the squats. Slowing down the tempo is great for focus, bar control and stamina. Let me tell you, those things sap you big time. Rest day tomorrow

http://www.youtube.com/watch?v=G-7CBqkZV0E (http://www.youtube.com/watch?v=G-7CBqkZV0E)

http://www.youtube.com/watch?v=dkIeU52i0ME (http://www.youtube.com/watch?v=dkIeU52i0ME)

http://www.youtube.com/watch?v=POlcX5E1OUg (http://www.youtube.com/watch?v=POlcX5E1OUg)


Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 24, 2017, 01:13:05 AM
W2D3 RTS

Squats, Belted, Wraps
(work up to 4 reps @9)
barx5
135x5
185x3
225x2
255x1
wrapped sets
275x4
295x4 @6
315x4 @7.5
330x4 @9 vid

Bench T&G
(work up to 5 reps @9, load drop 5% fatigue)
barx5
95x5
135x5
165x3
185x5 @8
190x5 @8.5
195x5 @9
185x5 @8.5
185x5 @9

OHP
(work up to 7 reps @9)
barx5
75x5
95x7
105x7 @8
115x6 @10 gassed out

Third squats session this week and first time back in knee wraps since the April meet. Was still sore from the previous workouts but gave it a whirl, and the squats went better than expected. The beauty of this program is not having prescribed numbers. Going into this, i thought i would be happy to hit 305 or 315 x4 in wraps. I videoed the 315 set and it felt pretty easy and the bar speed was not slowing down at all, so i did another set at 330 and was able to feel a bit of a grind on the last few reps and i think i reached close to a 9RPE.

http://www.youtube.com/watch?v=fSUaTrRszOE (http://www.youtube.com/watch?v=fSUaTrRszOE)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on September 24, 2017, 08:27:16 AM
Awesome wrapped set! 330x4 looked easy for you! Sweet benching as well bud!
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 24, 2017, 10:48:06 AM
Nice squatting Andrew. The weight moved well. Far more in the tank. I'm glad you've figured out the hip thing. I know that can get frustrating.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 24, 2017, 10:28:06 PM
Awesome wrapped set! 330x4 looked easy for you! Sweet benching as well bud!

thanks Shawn, 330 was moving!

Nice squatting Andrew. The weight moved well. Far more in the tank. I'm glad you've figured out the hip thing. I know that can get frustrating.

Thanks, this will be a good training block for squats. I've been doing a good stretching and mobility regimen including hip thrusts prior to my workouts. The mobility stuff combined with focusing on staying very tight on the eccentric portion of the lift has been working for me so far. It was frustrating and it feels good to have some decent weight on my back without pain
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 24, 2017, 10:35:07 PM
W2D4 RTS

Lots of heavy lifting this week

Rack Pulls (mid shin)
(work up to 4 reps @9, load drop 5% fatigue)
barx10
135x10
225x4
315x4
385x4
405x4 @6
455x4 @9 Vid
435x4 @9

JM Press
(work up to 7 reps @9)
barx10
75x7
95x7
115x7
135x7 (form check, wasnt doing them right, dropped wieght)
115x7
115x7
115x7

One arm lever rows
(work up to 7 reps @9, load drop 5% fatigue)
pwo
25x7
45x7
70x7 @9
60x7
60x7
60x7 @9

http://www.youtube.com/watch?v=QxyIYO5_8A8 (http://www.youtube.com/watch?v=QxyIYO5_8A8)
Title: Re: Andrew's Big 3 Journal
Post by: reduni on September 25, 2017, 08:11:14 PM
Some big ass rack pulls Andrew. I had to look up the jm presses. They look interesting. I could see them being a good tri blast.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 28, 2017, 12:56:59 AM
Some big ass rack pulls Andrew. I had to look up the jm presses. They look interesting. I could see them being a good tri blast.

They are a good tri blast. Awkward movement at first though. I caught myself turning it into more of a cgbp and then dropped weight back down so i could focus on the skull crusher part of the movement.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 28, 2017, 01:18:13 AM
W3D1 RTS

Squats, belted, sleeves
(work up to 3 reps @9, load drop 6-9%)
barx5
135x5
185x3
225x2
275x1
305x3 @7.5
315x3 @8
325x3 @9
300x3 @8
300x3 @9

Comp Bench
(work up to 3 reps @9, load drop 6-9%)
barx5
95x5
135x5
165x3
185x3
195x3 @8
200x3 @8.5
205x3 @9
190x3 @7.5
190x3 @8
190x3 @8.5
190x3 @9

3 Sec Pause bench
(work up to 5 reps @9)
135x5
155x5 @8
165x5 @9 vid

Felt tired tonight but got it done. Need to work on stabilty on my chest on the comp bench, my pauses are wobbly. For my last sets of 3 sec pause bench, I was counting to 4 seconds in my head to try to actually achieve a 3 sec pause and the time under tension on those is a killer. Hopefully those help me learn to stay tight on the chest.

http://www.youtube.com/watch?v=nyS7rYmZ1jw (http://www.youtube.com/watch?v=nyS7rYmZ1jw)

http://www.youtube.com/watch?v=Df5rNAM5Zkg (http://www.youtube.com/watch?v=Df5rNAM5Zkg)


Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on September 28, 2017, 07:47:37 PM
I always found 3sec paused sets of 5 to be down right brutal.  You get all the time under tension of a 10 rep set with heavy ass weight.  Good work!
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on September 29, 2017, 08:00:27 AM
Solid lifting sessions Andrew.
I too had to look up JM presses. Never heard of them before but they look interesting. Might have to give them a try.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on September 29, 2017, 11:45:48 PM
I always found 3sec paused sets of 5 to be down right brutal.  You get all the time under tension of a 10 rep set with heavy ass weight.  Good work!
Solid lifting sessions Andrew.
I too had to look up JM presses. Never heard of them before but they look interesting. Might have to give them a try.


Thanks guys, lots of good bench variations in this program. I am interested to see how i respond.

****************************

W3D2 RTS

Belted Deadlift
(work up to 3 reps @9, load drop 6-9%)
barx5
135x5
225x5
315x3
385x3
425x3
455x3 @9 vid
415x3 @8
415x3 @8

Floor Press
(work up to 4 reps @9, load drop 6-9%)
barx10
95x5
135x5
165x4
185x4
195x4 @7.5
205x4 @8.5 (best set)
210x4 @10 (overshot RPE a little and lost form a bit)
195x4 @9

Front Squat, beltless
(work up to 5 reps @9, load drop 6-9%)
barx5
95x5
135x5
165x5
185x5 @8
205x5 @9
185x2  >:(

Decent session, floor press numbers are going up nicely. Stopped the drop sets on squats because my hip pain is back.

http://www.youtube.com/watch?v=oVVOqsK67v8 (http://www.youtube.com/watch?v=oVVOqsK67v8)

http://www.youtube.com/watch?v=CkCzDRDMa40 (http://www.youtube.com/watch?v=CkCzDRDMa40)

http://www.youtube.com/watch?v=C_9_dXqEyUM (http://www.youtube.com/watch?v=C_9_dXqEyUM)

https://www.youtube.com/watch?v=4fMfbdTnwYI (https://www.youtube.com/watch?v=4fMfbdTnwYI)






Title: Re: Andrew's Big 3 Journal
Post by: Dave on September 30, 2017, 11:52:10 PM
Feel back for you with this pain that's not going away man. Just when your squat is really starting to take off too :(
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 01, 2017, 11:00:28 PM
Agree with Dave buddy, hope u get that hip figured out. Great session the other day!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 02, 2017, 01:35:45 AM
thanks guys, the hip is testing my patience but i'm gonna keep working at it
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 02, 2017, 01:52:52 AM
W3D3 RTS

Pin Squat
(work up to 5 reps @9, 6-9% load drop)
barx10
135x5
165x5
185x5
225x5
255x5 @7
275x5 @8 vid
255x5 @7
255x5 @8

Bench t&g
(work up to 8 reps @10)
barx10
95x5
135x5
165x8
185x8
195x8 @10 vid
180x8 @9.5
180x8 @10

OHP
(work up to 5 reps @9)
barx5
75x5
95x5
115x5 @7
125x5 @9

Good session, the pin squats went pain free which shows me that my hip pain is avoidable with the right form. I think there is a specific groove where i need to drop into my hips that avoids impingement. If I come out of that groove, the pain will be there. Just trying to learn what works for my body, and i think i'm making progress. One thing is for sure, i dont have a lot of freedom to bounce a rep out of the hole right now or go for a sloppy PR. Gonna have to keep things tight as a drum

Bench is moving, i was happy with the 8 reps. I think a week or 2 ago I struggled with a 5 or 6  rep set at 195. Progress is being made.

http://www.youtube.com/watch?v=5PE-zuZyK6A (http://www.youtube.com/watch?v=5PE-zuZyK6A)

http://www.youtube.com/watch?v=njKjNBqjeCo (http://www.youtube.com/watch?v=njKjNBqjeCo)




Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 02, 2017, 02:15:48 PM
W3D4 RTS

2" deficit deadlift, beltless
barx10
135x5
225x5
315x3
365x5
385x5
405x5 @8.5 vid

CGBP
barx10
95x5
135x5
155x5
175x5
185x5
195x5 @8.5 vid

Snatch Grip SLDL
barx10
135x5
225x5
275x5
295x5 @6 or 7ish vid

Morning workout, leaving town for a few days for work. Undershot the RPE on the snatch grip deads a little but left it there. It was my first time doing these and first time ever pulling in straps. No hurry, just establishing a foundation on a new movement. I'm sure those will take off pretty fast for me. Liked the versas

http://www.youtube.com/watch?v=RdTUz8SYMZI (http://www.youtube.com/watch?v=RdTUz8SYMZI)

http://www.youtube.com/watch?v=B-H_cz4n2Fo (http://www.youtube.com/watch?v=B-H_cz4n2Fo)

http://www.youtube.com/watch?v=Kon-tdoW9Ns (http://www.youtube.com/watch?v=Kon-tdoW9Ns)
Title: Re: Andrew's Big 3 Journal
Post by: piperdown on October 02, 2017, 02:18:32 PM
Solid workouts Andrew.
I know it can be frustrating figuring out the right form to keep pain at bay but keep at it and you'll find out what works.

Looks like bench is coming along nicely  :thumbsup:
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 08, 2017, 05:22:27 PM
Solid workouts Andrew.
I know it can be frustrating figuring out the right form to keep pain at bay but keep at it and you'll find out what works.

Looks like bench is coming along nicely  :thumbsup:

thanks Eric, bench is moving, I want to push it into new territory
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 08, 2017, 05:34:19 PM
W4D1 RTS
 post from yesterday
Squat
135x5
135x5
185x5
225x3
275x2
295x4
305x4 @7
315x4 @8 vid
325x4 @8.5 vid

Comp Bench
95x5
135x5
165x4
185x4
195x4 @8
205x4 @9
195x3 failed 4th rep. didnt stay tight on this set

2ct pause Bench
135x3
165x3
185x3
195x3
200x3@9

Hamstring cramped on my 2nd rep of the 325lb set of squats so i didn't do any further sets, too bad because i think i would of pushed it to a set of 335x4. It's knotted up pretty good and sore today, however I think it was just a cramp and residual pain from the muscle contraction and not a tear or pull. I was able to do 2 more reps after the cramp and doubt i could have if it was an actual strain. Should be recovered soon. Deads tonight and keep it light if there is still pain

http://www.youtube.com/watch?v=LeEWuJbxHno (http://www.youtube.com/watch?v=LeEWuJbxHno)

http://www.youtube.com/watch?v=FLzBDgqRMks (http://www.youtube.com/watch?v=FLzBDgqRMks)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 08, 2017, 11:01:54 PM
Awesome session Andrew! Squats are looking crazy strong!!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 08, 2017, 11:24:18 PM
Awesome session Andrew! Squats are looking crazy strong!!

thanks, strength is feeling good and on the rise but squats sure are my nemesis. Every time i try to push into real work sets i seem to get some type of ailment. now its a charlie horse from hell
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 08, 2017, 11:37:14 PM
W4D2 RTS

Deadlift
barx10
135x5
225x5
315x3
365x4
405x4 @6 (easiest 4 rep set ever of 405)
445x4 @8 vid

Pin Press
barx5
95x5
135x5
165x3
185x2
195x2
205x2
215x2
225x2
230x2 @9 vid
220x2
220x2
220x2
220x2 @9

Cut the deads short due to my hamstring cramp from yesterday. Its been pretty sharp pain and definitely tight. I was surprised I got all the way up to 445 but i could feel i was pushing it a little so i played it safe and stopped. 465x4 is there for the taking and maybe more.

Pin presses went good and the 2 rep sets were fun to be able to push it a little. Felt good to get some accumulated reps in with 220+

I skipped the prescribed tempo squats tonight. No reason to rush anything, and i felt pain just sitting down on the bench so it would of been foolish to squat. Rest day tomorrow, hope it loosens up a bit

http://www.youtube.com/watch?v=Ofp5U2cP3oA (http://www.youtube.com/watch?v=Ofp5U2cP3oA)

http://www.youtube.com/watch?v=YlBImjRuz3A (http://www.youtube.com/watch?v=YlBImjRuz3A)

Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 09, 2017, 07:43:11 AM
Strong pulling and pressing dood! Nice to see that bench moving forward! Hope the Hammy heals up soon!
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on October 09, 2017, 07:53:48 PM
hope the hammy isn't anything serious.  Those pulls are awesome considering you were taking it easy.
Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 09, 2017, 07:59:22 PM
Really strong pulls there Andrew. Hope the hammie loosens up for you. Enjoy the rest day. Bench is moving along nicely. I can't see the vids(I'm at work).
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 11, 2017, 12:12:39 PM
Thanks guys. Turns out the hammy injury is a small muscle tear. Inside of leg is bruised now. Its still not going to be too bad, I think its healing pretty quick.

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

W4D3 RTS

Squats

rehab only. off program until hammy heals

barx10
95x5
95x5
135x5
135x5
135x5
185x7
185x7
185x7
185x7 @0 ;D  vid


Bench (T&G)
barx10
95x5
135x5
165x4
185x4
195x4
205x4
215x4 @9 vid
205x4
205x4
205x4 @8.5

OHP
barx6
75x6
95x6
115x6
135x6 @8.5 Vid

Hamstring is healing, the light squats were good for it but i can tell its not time to go heavy yet. The injury happened on the eccentric and that is where i still feel it, so i was going controlled on the descent and exploding on the concentric.  I know 185lb isnt much but damn it felt light, like an empty bar. Bench is climbing, I feel it more in my chest now which is a good thing because i've always been an arm and delt bencher. OHP went good, first time trying to rep out 135 in awhile and it was moving good.

http://www.youtube.com/watch?v=GIHzRGucsM8 (http://www.youtube.com/watch?v=GIHzRGucsM8)

http://www.youtube.com/watch?v=ei7EwINrZvk (http://www.youtube.com/watch?v=ei7EwINrZvk)

http://www.youtube.com/watch?v=fNOyyIx_I-Q (http://www.youtube.com/watch?v=fNOyyIx_I-Q)


Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 11, 2017, 07:46:20 PM
Hope things heal quick for you Andrew. Reppin' the big plates on ohp. :rockon: SWEET.
It's always cool when the weight feel light.
Will you be taking it easy on deads too? Or does that affect things?
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on October 11, 2017, 07:59:55 PM
OHP looking strong!
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 12, 2017, 05:23:44 AM
Pressing is looking solid buddy! Heal up that hamster!
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 13, 2017, 12:54:47 AM
Hope things heal quick for you Andrew. Reppin' the big plates on ohp. :rockon: SWEET.
It's always cool when the weight feel light.
Will you be taking it easy on deads too? Or does that affect things?

Thanks, OHP feeling ok these days. I am not pushing it too hard on deads, I am still going to decent weights but i am scaling back some on them when i feel it twinge

OHP looking strong!

Thanks bud, nice to get the big wheels on there for some reps

Pressing is looking solid buddy! Heal up that hamster!

thanks. The hammy looks worse now but feels a bit better, however i am treading lightly. wouldnt want to tear it worse.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 13, 2017, 01:05:48 AM
W4D4 RTS

Rack Pulls
barx10
135x5
225x5
315x5
365x3
405x3
455x3
475x3 @8 vid

JM Press
barx6
75x6
95x6
105x6
115x6
135x6
145x6
155x6 @9

Lever Row, pwo
45x8
70x6
95x6 @9

Rack pulls moved good, but i did feel the hamstring injury twinging a bit on my last 2 reps at 475 so i stopped there. I do think when i heal up i will be able to pull a PR. I need to get into the 5pps range and start pulling reps to see what kind of gains can be had. JM presses are interesting. I noticed they make the lower part of my triceps (closer to my elbows) work hard and get pumped. They certainly hit the tri's differently. The program now shifts to 3 days a week for the next 4 weeks. Ideally intensity should pick up but not sure if i will be able to with the squats due to the hamstring injury. I am sticking with the program though, i will auto regulate and see how it goes.

hamstring pic today. 5 days post injury
(https://i.imgur.com/oYSoObF.jpg)


http://www.youtube.com/watch?v=VY3r32ulV5U (http://www.youtube.com/watch?v=VY3r32ulV5U)



Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 13, 2017, 07:22:25 PM
Some big pulls there Andrew. That bruise doesn't look like fun though.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 13, 2017, 08:49:04 PM
Some big pulls there Andrew. That bruise doesn't look like fun though.

Thanks, and had to post some proof that I wasn't just whining about the hammy for no reason  ;D
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 13, 2017, 11:44:41 PM
Strong pulls buddy! Wondering what u can do healthy lol
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 16, 2017, 12:22:59 AM
Strong pulls buddy! Wondering what u can do healthy lol


hoping its something over 535  8)

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

W5D1 RTS

Squats
barx10
135x5
185x5
225x3
255x3
275x3
295x3
315x3
335x3 @8 Vid

Bench (t&g)
barx10
95x5
135x5
165x5
185x3
195x7
200x7
205x7 @9
210x6 @10 Tried for 7 and failed it
195x7
195x7 @9

CGBP
135x5
165x5
185x5
195x5
195x5 @9

Hammy feeling better, although i did feel it bark a little at 335 so i cut the extra sets off and stopped there. Bench moving good, got some good volume in

http://www.youtube.com/watch?v=vtATO18YomM (http://www.youtube.com/watch?v=vtATO18YomM)

http://www.youtube.com/watch?v=otCkyGVZlVo (http://www.youtube.com/watch?v=otCkyGVZlVo)

http://www.youtube.com/watch?v=1--0BnmYCFM (http://www.youtube.com/watch?v=1--0BnmYCFM)












Title: Re: Andrew's Big 3 Journal
Post by: reduni on October 17, 2017, 08:52:54 PM
Glad the hammies feel better. Still lots of volume on your squats even cutting it short. Bench is moving in the right direction too.
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 18, 2017, 02:40:21 PM
Glad the hammies feel better. Still lots of volume on your squats even cutting it short. Bench is moving in the right direction too.

I'm actually surprised how quick it is healing, must have been a small tear
Title: Re: Andrew's Big 3 Journal
Post by: Andrew on October 18, 2017, 02:49:17 PM
W5D2 RTS

note: Weeks 5-8 of program are now 3 days/wk

Comp Bench (all reps brief pause)
barx10
95x5
135x5
165x3
185x3
195x3
205x3
210x3 @9
215x3 @10 vid
205x3 @9

Belted Deadlift
barx10
135x5
225x5
315x3
365x1
405x1
455x3 @8
475x3 @9.5 vid
440x3 @8

OHP
barx5
75x5
95x5
115x5
135x5 @9

Grinder of a workout, did this last night after a long day at work. Fatigue is accumulating now on this program, hoping the PR's will flow when I shed the fatigue.

http://www.youtube.com/watch?v=MHlgpNQBzjk (http://www.youtube.com/watch?v=MHlgpNQBzjk)

http://www.youtube.com/watch?v=jTsLcMoUoI0 (http://www.youtube.com/watch?v=jTsLcMoUoI0)
Title: Re: Andrew's Big 3 Journal
Post by: ShawnJ on October 18, 2017, 02:55:39 PM
Big session Andrew, strongass pulls for being beat from work!
Title: Re: Andrew's Big 3 Journal
Post by: BLK00TJ on October 18, 2017, 06:59:19 PM
Gotta trust that program  Mike T. is smarter than us.  :D

Good job getting the work done.