Author Topic: Andrew's Big 3 Journal  (Read 14613 times)

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #750 on: June 06, 2017, 02:56:16 PM »
Beauty upper Andy, solid bench volume!

thanks , i'm learning to embrace poverty

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #751 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





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

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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #752 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
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #753 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.

















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Online piperdown

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Re: Andrew's Big 3 Journal
« Reply #754 on: June 13, 2017, 07:24:19 AM »
Alright! Great upper Andrew and plenty of volume  ;)
Eric

Pork belly body......

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

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #755 on: June 13, 2017, 10:31:02 PM »
Beauty upper volume dood!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #756 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

















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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #757 on: June 14, 2017, 11:48:17 PM »
Monster leg day! Strong work on the squats, looks like the strength is still there!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #758 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

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #759 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








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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #760 on: June 21, 2017, 10:41:29 AM »
Loved the upper session, good job pushing the Pendlays!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #761 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.
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Online John

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Re: Andrew's Big 3 Journal
« Reply #762 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...
1 set, 1 rep, 1 pound at a time

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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #763 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.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #764 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


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