Author Topic: Andrew's Big 3 Journal  (Read 53626 times)

Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1110 on: March 02, 2018, 02:56:19 PM »
It looks like you're making some excellent strength gains on the bench. :)  Nice  job Andy!
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Offline BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #1111 on: March 03, 2018, 10:22:35 AM »
Sweet squats & benches!  I bet your chest felt swole after all those 8 rep sets.   :D

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Re: Andrew's Big 3 Journal
« Reply #1112 on: March 03, 2018, 11:28:09 AM »
Fantastic work Andrew. Bench looked great.Tonnes of volume in that workout. Sucks about the elbow pain. I think we're all struggling with one pain or another. Hope it resolves itself quickly.
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RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1113 on: March 03, 2018, 07:11:46 PM »
All kinds of good increases going on.
Glad to hear the back tweak resolved itself!

I always wear sleeves for either elbows or knees. My joints need the extra warmth!

And, volume has always played a big role for me on bench, if I wanted to increase it. Odd though, I tried that with legs...not so much, actually went backwards as in either lost reps or couldn't handle the weight with good form. 2-3x per week on lower body seems right for me. Bench I can do every other day without an issue.

Its new for me benching 4x a week, seems to be working so far but I will keep an eye on recovery. My elbow is getting sore. But my current theory is the elbow pain is coming from my highbar squat grip. I'm going to tinker with my squat grip a little and see if i can get some improvement.

Haha I never faith in the e1rm but I can see you getting there really soon anyway.  Bench looking great bud!
It looks like you're making some excellent strength gains on the bench. :)  Nice  job Andy!
Sweet squats & benches!  I bet your chest felt swole after all those 8 rep sets.   :D
Fantastic work Andrew. Bench looked great.Tonnes of volume in that workout. Sucks about the elbow pain. I think we're all struggling with one pain or another. Hope it resolves itself quickly.

Thanks guys, just trying to stay and one piece and continue to pound out volume. My next block will have some heavy singles so it will be neat to see if this volume leads to some PR's

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

Week 13 Day4
3-2-16

right elbow is killing me, feels like tendinitis on the outside of elbow. I think it might be from the way i am gripping during Highbar squats. No pain during benching

Deadlift (conv) with Mini Band (1/2in)
335 x 4 / 4 @ 5
375 x 4 / 4 @ 7
405 x 4 / 4 @ 8
405 x 4 / 4 @ 7.5
405 x 4 / 4 @ 8.5

Bench Press with Slingshot
240 x 3 / 3 @ 7
255 x 3 / 3 @ 8
270 x 3 / 3 @ 10
260 x 3 / 3 @ 8.5

Good Morning
105 x 12 @ 5
135 x 12 @ 6
155 x 12 @ 8

https://www.instagram.com/p/Bf2WWnQH-Bd/



« Last Edit: March 03, 2018, 07:15:30 PM by Andrew »
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Re: Andrew's Big 3 Journal
« Reply #1114 on: March 03, 2018, 07:26:02 PM »
Good looking workout Andrew.  Sorry to hear about the elbow pain.  Hopefully tweaking the squat grip fixes you up.  Maybe those elbow sleeves will help a little bit too.

I'm looking forward to seeing you kill some singles in your next block.  I have a feeling some big PRs are coming your way man. :)
If you don't find the limit you don't have to answer that question...you have no limit.
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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/

Offline BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #1115 on: March 03, 2018, 07:56:44 PM »
Great work.  Hope that elbow doesn't become a thing and heals fast.  I'll get that sometimes from rows.  I get bicep tendinitis from squatting.

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Re: Andrew's Big 3 Journal
« Reply #1116 on: March 03, 2018, 08:03:56 PM »
Awesome couple sessions Andrew, strong high bars for some good volume. All kinds of benching going on and great to see things trending upwards. Loving the banded deads, I suspect the carryover is going to be real good!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1117 on: March 06, 2018, 01:41:37 AM »
Good looking workout Andrew.  Sorry to hear about the elbow pain.  Hopefully tweaking the squat grip fixes you up.  Maybe those elbow sleeves will help a little bit too.

I'm looking forward to seeing you kill some singles in your next block.  I have a feeling some big PRs are coming your way man. :)

Elbow is weird. Today it hurt real bad, even just picking up things like a coffee mug. But then when i started lifting it felt fine with zero pain. Hope it just resolves itself

Great work.  Hope that elbow doesn't become a thing and heals fast.  I'll get that sometimes from rows.  I get bicep tendinitis from squatting.

Yeah Rows are blacklisted for me right now. Just rowing the bar shoots pain in my elbow

Awesome couple sessions Andrew, strong high bars for some good volume. All kinds of benching going on and great to see things trending upwards. Loving the banded deads, I suspect the carryover is going to be real good!

things are trending well, tonight felt real good. Definitely heading for another peak

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1118 on: March 06, 2018, 01:42:06 AM »
Week 14, Day 1
3-5-18

start of week 4 on this current dev block

Squat with Belt
315 x 4 / 4 @ 6
335 x 4 / 4 @ 7
350 x 4 / 4 @ 8
350 x 4 / 4 @ 8
350 x 4 / 4 @ 8.5
Felt super good tonight. Zero tightness anywhere in my body. Don't get days like this very often

Bench Press
190 x 4 / 4 @ 5.5
200 x 4 / 4 @ 7
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
220 x 4 / 4 @ 8.5
Bench feeling strong. I think these are rep PR's at 220lbs

Standing Military
95 x 8 / 8 @ 5
115 x 8 / 8 @ 7.5
115 x 8 / 8 @ 7.5
115 x 8 / 8 @ 7
115 x 8 / 8 @ 9
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1119 on: March 06, 2018, 02:14:12 AM »
Strong work Andy! Big sets of tree fiddy on squats and strong benching!! Jelli of the feeling of no aches and pains too!
You’re progress had been on a steady climb!
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Re: Andrew's Big 3 Journal
« Reply #1120 on: March 06, 2018, 08:05:30 AM »
Excellent working Andrew. :)  3x4 @ 350 on squats is awesome!  All of those reps at 220 on bench is strong too.  It looks like you're on a pace to kill it at your meet in May man.

Like Shawn I'm jealous of the no aches and pains...send some of that my way! :D
If you don't find the limit you don't have to answer that question...you have no limit.
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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 #1121 on: March 06, 2018, 04:32:05 PM »
Great work Andrew. Gotta love those sessions where everything clicks and feels light. It seems like a rare event these days. I hear you on the sore elbows. Mine are okay right now but I do get it sometimes when rowing. My versa's really help.

 You're moving some great weight right now. You'll have a hell of a meet in may.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1122 on: March 06, 2018, 07:42:01 PM »
Strong work Andy! Big sets of tree fiddy on squats and strong benching!! Jelli of the feeling of no aches and pains too!
You’re progress had been on a steady climb!

The 350 sets went very well. Lately for warm ups i do air squats and squats with an empty bar. When I did those yesterday i just sunk to full depth and felt nothing, no tightness anywhere. I hope that continues.

Excellent working Andrew. :)  3x4 @ 350 on squats is awesome!  All of those reps at 220 on bench is strong too.  It looks like you're on a pace to kill it at your meet in May man.

Like Shawn I'm jealous of the no aches and pains...send some of that my way! :D

Thanks, im making some progress on squats. My E1RM raw is close to my current meet PR in wraps which is killer. If i can match my meet PR with knee sleeves i will be very happy

Great work Andrew. Gotta love those sessions where everything clicks and feels light. It seems like a rare event these days. I hear you on the sore elbows. Mine are okay right now but I do get it sometimes when rowing. My versa's really help.

 You're moving some great weight right now. You'll have a hell of a meet in may.

No kidding. Yesterday was probably my best day of squats in 3 months in terms of feeling fluid and no muscle tightness. Those days are few and far between when we get into the Masters age group...haha
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1123 on: March 06, 2018, 07:44:14 PM »
Week 14, Day 2
3-6-18

Deadlift (conv) with Belt
390 x 4 / 4 @ 6
410 x 4 / 4 @ 6.5
440 x 4 / 4 @ 7.5
455 x 4 / 4 @ 8
455 x 4 / 4 @ 8.5

using Ohio Power Bar now for deads. Its a beast compared to my other bar, but i need to get ready for the USAPL meet. Went pretty good, but definitely was harder to get tension at set up

2ct Pause Bench Press
185 x 4 / 4 @ 6
195 x 4 / 4 @ 7
205 x 4 / 4 @ 8
205 x 4 / 4 @ 8.5
205 x 4 / 4 @ 9
205 x 4 / 4 @ 9

skipped lunges because lunges suck and i had to leave for work


https://www.instagram.com/p/Bf__zNOntJ5/?taken-by=ahpowerlifts
« Last Edit: March 06, 2018, 07:46:03 PM by Andrew »
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Re: Andrew's Big 3 Journal
« Reply #1124 on: March 06, 2018, 07:57:29 PM »
Pulls looking awesome, tight and strong!! I pulled with my Power bar for a long time before I got my other bar. Many lost callouses. I started filing them down and it helped a lot. No way I would use hookgrip without losing my thumbs on it though haha
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