Author Topic: Andrew's Big 3 Journal  (Read 17405 times)

Online BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #825 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!

Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #826 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.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #827 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.







https://www.youtube.com/watch?v=4fMfbdTnwYI






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Online Dave

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Re: Andrew's Big 3 Journal
« Reply #828 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 :(
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #829 on: October 01, 2017, 11:00:28 PM »
Agree with Dave buddy, hope u get that hip figured out. Great session the other day!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #830 on: October 02, 2017, 01:35:45 AM »
thanks guys, the hip is testing my patience but i'm gonna keep working at it
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #831 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.








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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #832 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





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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #833 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:
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #834 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
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #835 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




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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #836 on: October 08, 2017, 11:01:54 PM »
Awesome session Andrew! Squats are looking crazy strong!!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #837 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
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #838 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





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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #839 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!
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