Author Topic: Andrew's Big 3 Journal  (Read 20124 times)

Online Andrew

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Andrew's Big 3 Journal
« 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=dXRaFhGqSXI
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Online John

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Re: Andrew's Big 3 Journal
« Reply #1 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!
1 set, 1 rep, 1 pound at a time

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #2 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
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Online Bando

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Re: Andrew's Big 3 Journal
« Reply #3 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.
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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #4 on: September 06, 2016, 10:58:29 PM »
You know I'm in bud!!!
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #5 on: September 06, 2016, 11:09:43 PM »
There he is, IN!!
Giddyup!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #6 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!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #7 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
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Online piperdown

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Re: Andrew's Big 3 Journal
« Reply #8 on: September 07, 2016, 07:31:32 AM »
Welcome to the IS journals Andrew  :)
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Squat 315 pr
Deadlift 385 pr

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Re: Andrew's Big 3 Journal
« Reply #9 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?
Lift light, until you can lift right
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Offline tooth

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Re: Andrew's Big 3 Journal
« Reply #10 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. 
420/285/450 181 Masters I
515/335/550 198 Masters I

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #11 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=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
« Last Edit: September 07, 2016, 09:33:06 PM by Andrew »
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Online John

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Re: Andrew's Big 3 Journal
« Reply #12 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.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #13 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
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #14 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!!
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