Author Topic: Andrew's Big 3 Journal  (Read 77925 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Andrew's Big 3 Journal
« Reply #1305 on: December 19, 2018, 06:18:54 AM »
Solid sessions Andy! Diet time? Boooo
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1306 on: December 19, 2018, 02:27:46 PM »
Solid sessions Andy! Diet time? Boooo

Yeah, i'm doing a 12wk diet. I'm logging it over in the nutrition thread. Its an RP template
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1307 on: December 19, 2018, 02:27:56 PM »
12-18-18

Deadlift (conv) with Belt
385 x 6 @ 7
415 x 6 @ 7.5
455 x 6 @ 9
405 x 6 @ 8

Close Grip Bench Press
185 x 3
185 x 3
185 x 3 @ 7
195 x 3
195 x 3
195 x 3 @ 8
205 x 3
205 x 3
205 x 3 @ 9
190 x 3
190 x 3
190 x 3 @ 8

Safety Bar Reverse Lunges
45 x 8
45 x 8
95 x 8
95 x 8
135 x 8 @ 7
135 x 8 @ 7
155 x 8 @ 8
155 x 8 @ 8

Notes: I decided to post my top set of deads on Facebook and got some fucktards telling me my calves are small and i shouldnt lift with my back. Haha...the general population cant handle what we do... it was just another day in the office for me
« Last Edit: December 19, 2018, 02:29:45 PM by Andrew »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Andrew's Big 3 Journal
« Reply #1308 on: December 19, 2018, 04:15:52 PM »
Monster volume and intensity in that session. Lol, no calves and lifts with back, people make me laugh. Was talking to a ER doc last night who I used to see at my old gym all the time. Asked if I still trained, told him I never stop, training mostly for powerlifting the last few years.
He was telling me, oh ya that sport will fuk u up, so hard on the body etc etc. Made me laugh, ya being strong is a real handicap, look out wheelchair!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1309 on: February 03, 2019, 08:02:38 PM »
Quick update, i'm nearing the end of a 12 wk fat loss phase. I've been running RP fat loss template, with the goal of dropping into 93's. The diet is going as planned, i am down to 94kg and i've got another 3 weeks left. I'm pushing the diet hard these last 3 wks and expect to finish aroung 91kg. After that i'll increase calories to maintenance and then go to a slight surplus leading to my next meet. I want to see if i can improve my Wilks at 93kg class. Its a bit of an experiment

I had a hiccup about 3wks ago and injury my back on a 405lb deadlift. I've kept lifting but i haven't worked up to any heavy deads yet since the injury. So far 5x5's at 335lb is ok but i'm being careful at this point to not re-injure.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ptreyesgreg

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Andrew's Big 3 Journal
« Reply #1310 on: February 08, 2019, 07:38:23 AM »
Quick update, i'm nearing the end of a 12 wk fat loss phase. I've been running RP fat loss template, with the goal of dropping into 93's. The diet is going as planned, i am down to 94kg and i've got another 3 weeks left. I'm pushing the diet hard these last 3 wks and expect to finish aroung 91kg. After that i'll increase calories to maintenance and then go to a slight surplus leading to my next meet. I want to see if i can improve my Wilks at 93kg class. Its a bit of an experiment

I had a hiccup about 3wks ago and injury my back on a 405lb deadlift. I've kept lifting but i haven't worked up to any heavy deads yet since the injury. So far 5x5's at 335lb is ok but i'm being careful at this point to not re-injure.

Good job  on the fat loss Andy.  It looks like the RP is working great.  I bought that template on Black Fridaya and also the new 2.0 book from them.  I'm going to start trying the template out here in a few months so it's good to see that its working so well for you.  It looks like lots of people have been very successful with their templates.

Good job too on working up slowly on the deads.  That sounds like a wise thing to do.  From IG it looks like you're squatting everything without any problems so that looks very positive.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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 Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1311 on: February 18, 2019, 11:48:42 AM »
Training isnít happening due to family health issues. Iíve taken a leave of absence from my job to care for my daughter. been at the hospital for the last few weeks. She is turning a corner and better days are ahead.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online reduni

  • Member
  • ***
  • Posts: 1454
  • Height: 6'1"
  • Weight: 205
Re: Andrew's Big 3 Journal
« Reply #1312 on: February 18, 2019, 06:23:02 PM »
Wow. Hope your daughter gets better quickly. The weights will be there when she's better. Do what you gotta do. Good thoughts and wishes coming your way.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3029
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Andrew's Big 3 Journal
« Reply #1313 on: February 19, 2019, 07:49:45 AM »
Training isnít happening due to family health issues. Iíve taken a leave of absence from my job to care for my daughter. been at the hospital for the last few weeks. She is turning a corner and better days are ahead.
This breaks my heart to hear Andy, she is in my thoughts and prayers for a speedy recovery.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1314 on: February 20, 2019, 03:31:45 PM »
Thanks guys, appreciate the kind thoughts
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ptreyesgreg

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Andrew's Big 3 Journal
« Reply #1315 on: February 22, 2019, 01:11:48 PM »
Andy Iím so sorry to hear about your daughter.  Iím glad to hear that she has turned the corner and is doing better.  Take care of your family and let me know if you need anything man.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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 Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Andrew's Big 3 Journal
« Reply #1316 on: February 26, 2019, 11:47:43 AM »
I just came back here Andy and sure didnt think I'd have to read this. All the best man
 I really hope all is going to be ok.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 22285
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 177
Re: Andrew's Big 3 Journal
« Reply #1317 on: February 26, 2019, 01:56:06 PM »
Just said a prayer for her, praying for healing.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1318 on: May 17, 2019, 12:00:48 PM »
Thanks so much everyone


Its been awhile since i logged, but i'm back training hard again.  I ended up taking an 8 wk leave of absence from work because we moved her out of town to better healthcare. Training took a backseat. Good news is she is doing better but we still have a long road ahead of us. Its hard to talk about but we are dealing with mental health issues and while we are on a better track it will be a long haul.

I left RTS when i took the leave of absence. My coach was very supportive, Ross seems like a genuine good guy who cares a lot. But it got to the point where it didnt make sense to stay on board with RTS. It is expensive, and i also had some concerns about my training being stale and not getting a lot of personalization.

3 weeks ago i hired Colin Lambert for coaching. I am pumped to be working with him, great communication, feedback and thoughtful programming so far. He is younger, attending college at Reno, coaches a few D1 athletes and some powerlifters. Less than half the price of RTS and they guy is putting in 10x the thought into my training. I'm looking forward to some serious gains.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Offline Andrew

  • Member
  • ***
  • Posts: 1495
  • Height: 6'2"
  • Weight: 217
Re: Andrew's Big 3 Journal
« Reply #1319 on: May 17, 2019, 12:12:08 PM »
Here is a flavor of what i've been up to. This was my workout last nigh, day 3 of week 3 of my current block. Its a solid mix of strength training with some hypertrophy work at the end to work on my weaknesses.

2ct pause SSB squat w/ belt
335x1
315x3
290x3
290x3

Comp bench
190x6
195x6
200x6
185x6

Feet up bench w/ 1ct pause
140x9
145x9
150x9
150x9
150x9

Super set      
Pull ups   
BWx5
BWx4
BWx3
      
Barbell Curl
45x10
45x8
45x8
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training