Author Topic: Andrew's Big 3 Journal  (Read 17407 times)

Online BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #840 on: October 09, 2017, 07:53:48 PM »
hope the hammy isn't anything serious.  Those pulls are awesome considering you were taking it easy.

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #841 on: October 09, 2017, 07:59:22 PM »
Really strong pulls there Andrew. Hope the hammie loosens up for you. Enjoy the rest day. Bench is moving along nicely. I can't see the vids(I'm at work).
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #842 on: October 11, 2017, 12:12:39 PM »
Thanks guys. Turns out the hammy injury is a small muscle tear. Inside of leg is bruised now. Its still not going to be too bad, I think its healing pretty quick.

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

W4D3 RTS

Squats

rehab only. off program until hammy heals

barx10
95x5
95x5
135x5
135x5
135x5
185x7
185x7
185x7
185x7 @0 ;D  vid


Bench (T&G)
barx10
95x5
135x5
165x4
185x4
195x4
205x4
215x4 @9 vid
205x4
205x4
205x4 @8.5

OHP
barx6
75x6
95x6
115x6
135x6 @8.5 Vid

Hamstring is healing, the light squats were good for it but i can tell its not time to go heavy yet. The injury happened on the eccentric and that is where i still feel it, so i was going controlled on the descent and exploding on the concentric.  I know 185lb isnt much but damn it felt light, like an empty bar. Bench is climbing, I feel it more in my chest now which is a good thing because i've always been an arm and delt bencher. OHP went good, first time trying to rep out 135 in awhile and it was moving good.








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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #843 on: October 11, 2017, 07:46:20 PM »
Hope things heal quick for you Andrew. Reppin' the big plates on ohp. :rockon: SWEET.
It's always cool when the weight feel light.
Will you be taking it easy on deads too? Or does that affect things?
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Re: Andrew's Big 3 Journal
« Reply #844 on: October 11, 2017, 07:59:55 PM »
OHP looking strong!

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #845 on: October 12, 2017, 05:23:44 AM »
Pressing is looking solid buddy! Heal up that hamster!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #846 on: October 13, 2017, 12:54:47 AM »
Hope things heal quick for you Andrew. Reppin' the big plates on ohp. :rockon: SWEET.
It's always cool when the weight feel light.
Will you be taking it easy on deads too? Or does that affect things?

Thanks, OHP feeling ok these days. I am not pushing it too hard on deads, I am still going to decent weights but i am scaling back some on them when i feel it twinge

OHP looking strong!

Thanks bud, nice to get the big wheels on there for some reps

Pressing is looking solid buddy! Heal up that hamster!

thanks. The hammy looks worse now but feels a bit better, however i am treading lightly. wouldnt want to tear it worse.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #847 on: October 13, 2017, 01:05:48 AM »
W4D4 RTS

Rack Pulls
barx10
135x5
225x5
315x5
365x3
405x3
455x3
475x3 @8 vid

JM Press
barx6
75x6
95x6
105x6
115x6
135x6
145x6
155x6 @9

Lever Row, pwo
45x8
70x6
95x6 @9

Rack pulls moved good, but i did feel the hamstring injury twinging a bit on my last 2 reps at 475 so i stopped there. I do think when i heal up i will be able to pull a PR. I need to get into the 5pps range and start pulling reps to see what kind of gains can be had. JM presses are interesting. I noticed they make the lower part of my triceps (closer to my elbows) work hard and get pumped. They certainly hit the tri's differently. The program now shifts to 3 days a week for the next 4 weeks. Ideally intensity should pick up but not sure if i will be able to with the squats due to the hamstring injury. I am sticking with the program though, i will auto regulate and see how it goes.

hamstring pic today. 5 days post injury







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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #848 on: October 13, 2017, 07:22:25 PM »
Some big pulls there Andrew. That bruise doesn't look like fun though.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #849 on: October 13, 2017, 08:49:04 PM »
Some big pulls there Andrew. That bruise doesn't look like fun though.

Thanks, and had to post some proof that I wasn't just whining about the hammy for no reason  ;D
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Re: Andrew's Big 3 Journal
« Reply #850 on: October 13, 2017, 11:44:41 PM »
Strong pulls buddy! Wondering what u can do healthy lol
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #851 on: October 16, 2017, 12:22:59 AM »
Strong pulls buddy! Wondering what u can do healthy lol


hoping its something over 535  8)

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

W5D1 RTS

Squats
barx10
135x5
185x5
225x3
255x3
275x3
295x3
315x3
335x3 @8 Vid

Bench (t&g)
barx10
95x5
135x5
165x5
185x3
195x7
200x7
205x7 @9
210x6 @10 Tried for 7 and failed it
195x7
195x7 @9

CGBP
135x5
165x5
185x5
195x5
195x5 @9

Hammy feeling better, although i did feel it bark a little at 335 so i cut the extra sets off and stopped there. Bench moving good, got some good volume in


















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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #852 on: October 17, 2017, 08:52:54 PM »
Glad the hammies feel better. Still lots of volume on your squats even cutting it short. Bench is moving in the right direction too.
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Re: Andrew's Big 3 Journal
« Reply #853 on: October 18, 2017, 02:40:21 PM »
Glad the hammies feel better. Still lots of volume on your squats even cutting it short. Bench is moving in the right direction too.

I'm actually surprised how quick it is healing, must have been a small tear
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #854 on: October 18, 2017, 02:49:17 PM »
W5D2 RTS

note: Weeks 5-8 of program are now 3 days/wk

Comp Bench (all reps brief pause)
barx10
95x5
135x5
165x3
185x3
195x3
205x3
210x3 @9
215x3 @10 vid
205x3 @9

Belted Deadlift
barx10
135x5
225x5
315x3
365x1
405x1
455x3 @8
475x3 @9.5 vid
440x3 @8

OHP
barx5
75x5
95x5
115x5
135x5 @9

Grinder of a workout, did this last night after a long day at work. Fatigue is accumulating now on this program, hoping the PR's will flow when I shed the fatigue.



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