Andrew's Big 3 Journal

[Andrew]

Congrats on the new pr's Andrew. It always feels good to hit new territory. Makes the pain seem worthwhile.

Thanks Rich it does feel good. Even though the PR's are small, they are hard to come by these days so i'll take it!

Awesome 415 Andy! Things are coming together perfect, looking forward to the peaking block!

thanks. Me and Ross are getting things dialed in pretty well now.  6 wks out now. Shit is getting real at this point. Peak time

[Andrew]

10-3-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 6
535 x 1 @ 8
465 x 4 @ 8
465 x 4 @ 8
465 x 4 @ 8.5
465 x 4 @ 9
still sick. moved this session to Wednesday so i could rest Tuesday. May have helped some but no appetite today, and fatigued. Happy to get through all these deads without reducing load. Stopped the workout here and skipped the assistance lifts

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10-4-18

High Bar Squat
275 x 1 @ 6
315 x 1 @ 7
305 x 3 @ 7
225 x 5
reduced intensity due to fatigue/right hamstring tightness

Touch & Go Bench Press
195 x 1
worked up to a single at 195 and stopped. Elbows and pecs were hurting. Didnt make it through warmups

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End of Dev Block. Talked to coach and he said to take Friday off. My fatigue really spiked at the end of this block, i think mostly because of being sick and not sleeping whilst continuing to lift during this last week. All in all, great block, finished with SBD singles @8RPE of 425/250/535

[Andrew]

quick update, i started a thread in the nutrition section about the Renaissance Periodization Diet template. I'll be running their template for mass gain for the next 6 wks as i head into the meet. My goal is to dial in my nutrition for performance for the meet. My current BW is 219, putting me in a good spot for mass gain and competing in the 105kg class

It was nice to take yesterday off training, and i'm relaxing today. Feeling better. I finally am getting past this cold. Next week is a pivot block, and then the final peak block begins.

[reduni]

Your deadlifts are impressive Andy. Gives me something to shoot for. Hope the ebola's are done with soon. I'm interested in how your nutrition planning helps with your overall progress. Me thinks you'll have a good meet.

[Andrew]

Your deadlifts are impressive Andy. Gives me something to shoot for. Hope the ebola's are done with soon. I'm interested in how your nutrition planning helps with your overall progress. Me thinks you'll have a good meet.

thanks Rich, i think you'll be in the 500's no problem, real soon

[Andrew]

Time to start logging again. I did a 2 wk pivot (nothing exciting), but started a new development block on 10-22. Here are my sessions from the first week. It went well, this is by far the highest intensity block I've ever embarked on. Singles @8 and then 2 sets of 2 reps at 90%1RM on squat and deadlift. The 2 reps sets at 90% will really keep me honest on RPE. If i underestimate RPE on the single at 8 and then base the doubles off of that, i will get stapled. Doubles at 90 are no joke

10-22-18
Squat with Belt
355 x 1 @ 6
385 x 1 @ 8
375 x 2 @ 8
375 x 2 @ 8.5

Bench Press
220 x 1 @ 6
235 x 1 @ 8
225 x 3 @ 9
215 x 3 @ 8.5
215 x 3 @ 9

Standing Military
115 x 6 @ 6
120 x 6 @ 7
125 x 6 @ 7.5
125 x 6 @ 8
125 x 6 @ 8.5

[Andrew]

10-23-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 7
515 x 1 @ 8
505 x 2 @ 8.5
505 x 2 @ 8.5

Low Pin Bench Press
225 x 1 @ 8
220 x 3 @ 9
205 x 3 @ 8
205 x 3 @ 8.5

Bulgarian Split Squat
220 x 8 @ 6
235 x 8 @ 7
235 x 8 @ 8
245 x 8 @ 8
BW is 220. Including BW in this

[Andrew]

10-25-18

Safety Bar Squat
285 x 1 @ 7
300 x 1 @ 8
290 x 3 @ 8.5
275 x 3 @ 8
275 x 3 @ 8
realized after i was done that i have my handles installed upside down on the black widow SSB. This means i've been doing these with the weights cantilevered up higher and further in front of me

Close Grip Bench Press
215 x 1 @ 6.5
225 x 1 @ 7
235 x 1 @ 8
205 x 6 @ 8.5
195 x 6 @ 8
195 x 6 @ 9

Wide Grip Bench Press
160 x 8 @ 6
170 x 8 @ 6.5
175 x 8 @ 8
175 x 8 @ 8.5
175 x 8 @ 8

[Andrew]

10-26-18

2ct Pause Deadlift (conv)
455 x 1 @ 7
475 x 1 @ 8
460 x 3 @ 8.5
435 x 3 @ 7
435 x 3 @ 8.5

Bench Press with Slingshot
240 x 1 @ 5
260 x 1 @ 6
275 x 1 @ 8
265 x 3 @ 8.5
250 x 3 @ 7.5
250 x 3 @ 7

Romanian Deadlift
225 x 10 @ 7
235 x 10 @ 6
255 x 10 @ 7
constant tension. not letting weights touch floor

Notes: Good finish to week 1 of the Dev block. Bench strength really came back, and deadlifts are feeling locked in. Gonna crush next week

[ShawnJ]

Everything is on point Andy, great first week! A big meet is there for the taking!