Author Topic: Andrew's Big 3 Journal  (Read 19983 times)

Online BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #810 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. 

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #811 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
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #812 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


« Last Edit: September 21, 2017, 01:52:33 AM by Andrew »
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #813 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.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #814 on: September 21, 2017, 09:28:19 PM »
Awesome work Andrew, squats looked tight!
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Re: Andrew's Big 3 Journal
« Reply #815 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



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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #816 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








« Last Edit: September 22, 2017, 03:35:12 AM by Andrew »
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #817 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.


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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #818 on: September 24, 2017, 08:27:16 AM »
Awesome wrapped set! 330x4 looked easy for you! Sweet benching as well bud!
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Re: Andrew's Big 3 Journal
« Reply #819 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.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #820 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
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #821 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


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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #822 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.
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Re: Andrew's Big 3 Journal
« Reply #823 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.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #824 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.






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