Author Topic: Andrew's Big 3 Journal  (Read 33761 times)

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1185 on: April 10, 2018, 01:45:26 PM »
Hope things clear up for you quick Andy. I had some forearm issues before as well. I wrapped with a tensor real tight and it seemed to help things out. I bet voodoo floss would help with that as well.
Grab some collagen at the local drugstore too, it works on tendons specifically and it seemed to work wonders on my patellar tendinosis. Cheap buy for the potential reward.

thanks for the tips guys. Will try these

-----------------------
Wk 19, D1
4-9-18

Start of new dev block. This is my meet prep development block. About 5wks out. Got sent out of town for an unexpected work assignment and now will be training at Untamed strength for the next 3 weeks.

Squat w/Belt
295x1
315x1
335x1
350x1
360x1
365x1 @7.5
350x3 @8
350x3 @8
350x3 @8
Some of the warm up reps were too deep and noticed if I widen stance just a few inches it controls the over-depth and feels stronger

Comp Bench
185x2
200x1
215x1
230x1 @8
220x3 @8
220x3 @8.5
220x3 @8.5
220x3 @9
220x3 @9.5

T-bar Row
45x5
90x5
115x5
140x5 @8
140x5 @8
140x5 @8.5

notes: First time doing singles in about 5 months. Was hard to judge a single at RPE 8 for squats. Probably undershooting RPE and can add more weight as the block progresses.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1186 on: April 10, 2018, 02:00:12 PM »
Excellent start dood! 365 looked killer light and great job on the bench! Lots of room to move up the weights as the cycle progresses. I can imagine singles being tough to judge, I have been doing doubles the last few sessions and find it tough enough, wraps make things even harder for me. It all feels heavy but moves fast.
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1187 on: April 10, 2018, 02:20:39 PM »
Great looking workout last night Andrew. :)  Those squat and bench vids both looked strong as hell.  Nice job.

See you tonight at Untamed.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1188 on: April 10, 2018, 05:27:04 PM »
Awesome work! Still experimenting to find what works. That's cool.  I'm sure you'll find opposition to the too deep part though.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1189 on: April 14, 2018, 02:39:07 PM »
Excellent start dood! 365 looked killer light and great job on the bench! Lots of room to move up the weights as the cycle progresses. I can imagine singles being tough to judge, I have been doing doubles the last few sessions and find it tough enough, wraps make things even harder for me. It all feels heavy but moves fast.

thanks, I should be able to bump it up pretty good over the next few weeks. I think I did undershoot it quite a bit.

Great looking workout last night Andrew. :)  Those squat and bench vids both looked strong as hell.  Nice job.

See you tonight at Untamed.

thanks Greg, super fun training at Untamed with you

Awesome work! Still experimenting to find what works. That's cool.  I'm sure you'll find opposition to the too deep part though.

Thanks Rich! I hear ya on the opposition to my squat strategy, haha. I'm not too caught up on ass-to grass for squats. All I want is a legit squat depth for white lights and hit the depth where the most power is. I found if I go too deep I lose some power out of the hole
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1190 on: April 14, 2018, 02:55:34 PM »
Some catching up to do in the log.........Here are my last 3 workouts:

Wk19, D2
4-10-18

Deadlift (weights listed in kg)
180x3
210x1
220x1
232.5x1@8
220x3@8
220x3@8.5
220x3@9

used the Ohio Power Bar and calibrated kg plates. Felt great

Pin Press (chest level)
185x3
205x3
210x3 @8
210x3 @7.5
210x3 @8
210x3 @8.5

SSB squat
150x10
170x10 @8.5
170x10 @9
160x10 @9

did these in chucks with no knee sleeves, felt naked, lol

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

Wk 19, D3
4-12-18

2ct Pause Squat, beltless
255x3
275x3
295x3
315x3@7.5
325x3@8

Close grip bench press
135x6
155x6
175x6
185x6@7
155x6
155x6

left shoulder aching, dull pain. adjusted RPE down. CGBP seems to be the worst movement for my shoulder

Wide grip bench press
155x7
175x7
185x7@7.5
155x7

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

Wk19, D4
4-13-18

2" Deficit Deadlift, beltless
315x3
405x3
425x3
435x3 @7.5
435x3 @8
435x3 @8.5

2 Board Bench press
195x3
215x3
235x3 @7.5
245x3 @8.5

First time doing board presses. Loved them. No shoulder pain, can overload and work on bar path, pause, lockout, etc. Really hope these transfer to my comp bench because these feel like the best bench assistance move I've ever done. 

Skipped Rows, ran out of time and had to leave for an out of town trip

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

4-14-18

Rest day. Woke up with a stiff lower back. Those last 2 sessions of heavy beltless worked smoked my PC. I may use the belt for those days for the remainder of the block to protect my back. Checking with my coach to see his thoughts on the matter


« Last Edit: April 14, 2018, 02:58:56 PM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1191 on: April 14, 2018, 03:22:05 PM »
This development block is off to such a great start Andy. Itís going to be cool to see all your hard work come out leading up to this prep and you destroying your meet!
Board press does look real fun! My back is pooched from beltless work right now too. Think I will belt up all next week, fuk it. I gots some Ebolaz right now😡
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1192 on: April 14, 2018, 04:12:59 PM »
Awesome past couple of sessions Andy. :)  Sorry to hear about the shoulder pain...you must've caught it from me.  That's cool to hear about the board presses.  I want to give those a try sometime.

See you Monday or Tuesday (I'm not sure which yet).
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1193 on: April 15, 2018, 12:38:10 PM »
Great work happening Andrew. Nice to see your SSB is in? I've never tried one myself. How do you like it? Same with board presses. Never tried them either. It sounds like you've found something that's going to work for you though. That's always a plus.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1194 on: April 21, 2018, 01:59:58 PM »
This development block is off to such a great start Andy. Itís going to be cool to see all your hard work come out leading up to this prep and you destroying your meet!
Board press does look real fun! My back is pooched from beltless work right now too. Think I will belt up all next week, fuk it. I gots some Ebolaz right now😡

my back was tight AF for about 2 days but then i just beat it into submission with more heavy weight and now it feels good..lol

Awesome past couple of sessions Andy. :)  Sorry to hear about the shoulder pain...you must've caught it from me.  That's cool to hear about the board presses.  I want to give those a try sometime.

See you Monday or Tuesday (I'm not sure which yet).

the shoulder has been sore since my last meet in November, it seems to be better some days than others but it wont really heal. Probably because i bench 4 days a week..haha

Great work happening Andrew. Nice to see your SSB is in? I've never tried one myself. How do you like it? Same with board presses. Never tried them either. It sounds like you've found something that's going to work for you though. That's always a plus.

The SSB is cool. I feel it work my core a lot and different muscles in the legs too. Definitely a good assistance movement for squats and it puts no pressure on the shoulders or elbows. I recommend getting one
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1195 on: April 21, 2018, 02:00:10 PM »
Don't think my life has ever been more busy on a meet prep, been working out of town but training is going good. M-Th sessions were at Untamed Strength gym in SAC, CA.

Training for the last week:

Wk 20, D1
4-16-18
Squat with Belt
375 x 1 @ 8
355 x 3 @ 8
355 x 3 @ 8
355 x 3 @ 8.5
hit safety pin on 375 single and it threw me off a little. RPE hard to judge due to that

Bench Press
235 x 1 @ 8.5
220 x 3 @ 9
215 x 3 @ 8
215 x 3 @ 8.5
205 x 3 @ 8
205 x 3 @ 8.5
long weekend, short on sleep. Bench strength was down and shoulder was aching

T-Bar Row
45 x 5
90 x 5
115 x 5
140 x 5 @ 8
140 x 5 @ 9
140 x 5 @ 9.5
125 x 8 @ 7
125 x 8 @ 7.5
125 x 8 @ 9

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

Wk 20, D2
4-17-18

Deadlift (conv) with Belt
375 x 3
440 x 3 @ 5
485 x 1 @ 6
518 x 1 @ 8.5
485 x 3 @ 8
485 x 3 @ 8.5
485 x 3 @ 8.5
grip started to slip a little at lockout on the top single. focus on grip strength next week

Low Pin Bench Press
185 x 3 @ 5
205 x 3 @ 6.5
215 x 3 @ 7.5
225 x 3 @ 8.5
225 x 3 @ 8
225 x 3 @ 8.5
minor shoulder pain, felt stronger today than yesterday on press

Safety Bar Squat
155 x 10 @ 6
175 x 10 @ 8
175 x 10 @ 7
165 x 10 @ 7
add weight next week

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

Wk20, D3
4-19-18

2ct Pause Squat
255 x 3 @ 5
275 x 3 @ 6
295 x 3 @ 7
315 x 3 @ 8
315 x 3 @ 8
315 x 3 @ 7.5
raised gaze up a little and helped with low back positioning. Learning to stay tighter, finished with strongest set at end.

Wide Grip Bench Press
165 x 6
175 x 6 @ 5
185 x 6 @ 6
205 x 6 @ 8
210 x 6 @ 8
210 x 6 @ 8.5
these are less aggravating for shoulder. Pleased with how these went

Wide Grip Pull Down
90 x 10 @ 6
110 x 10 @ 8
120 x 10 @ 9

Notes: removed CGBP from this session and replaced it with pull downs. CGBP aggravates my shoulder pretty bad. Wide grip is much better

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

Wk20, D4
4-20-18

2" Deficit Deadlift (conv)
405 x 3 @ 6
430 x 3 @ 7
450 x 3 @ 8
450 x 3 @ 8
450 x 3 @ 8.5
deadlift strength is really on the rise. Did all this work beltless and felt strong with no back issues at all

2 Board Bench Press
230 x 3 @ 6
245 x 3 @ 7.5
255 x 3 @ 8.5
245 x 3 @ 7

Parallel Handle T-Bar Row
100 x 12 @ 6
110 x 12 @ 8
120 x 12 @ 10
« Last Edit: April 21, 2018, 02:03:16 PM by Andrew »
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