Andrew's Big 3 Journal

[Dave]

Hell ya Andrew!!!! That was awesome man.  That was a really good looking squat imo and very good depth.   You're going to really make me step it up a notch.  Love it

[Andrew]

Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!

Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's 

[Andrew]

Hell ya Andrew!!!! That was awesome man.  That was a really good looking squat imo and very good depth.   You're going to really make me step it up a notch.  Love it

Thanks Dave...Let Do This!!!

[John]

Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!

Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's 

Hell ya!! This is how progress is made. Get comfortable being uncomfortable.

[Get-n-fit]

2 PR'S in one session...Great Job Andrew!

[Andrew]

9-9-16

43 days out

Final test day, testing Deadlifts. Hamstrings and legs are still smoked from the squats on Wednesday, probably would have been better to take 2 rest days instead of 1 before testing deads but i went for it anyway. Got a busy weekend on tap and need a few rest days before starting JC on Monday.

Deadlifts
warm up
135x5
185x5 Left hammy cramped up
235x3
295x2
325x2 (belted up here)
375x1 this rep felt good, hamstring better

Heavy Singles
405x1
425x1
455x1 PR Vid. Went up pretty good
475x1 PR Vid.
495x1 Cuz Fuk 485...Failed. Vid.

Notes: Pumped on the 475 Dead. It did feel a bit slower and harder to get up, but not really too much trouble. I put 485 on the bar and stared at it for a few minutes and then said fuk 485, i'm going for 5pps. May have got a little greedy because it felt really hard about 1/2 up and then i bailed on it. I didnt feel recovered today, so i'm thinking on a good day 5pps will happen.

So my final numbers for JC are:

315 squat
240 bench
475 deadlift

On a side note: I hit a total of 1030lbs on my big 3 this week, nice to cross that 1000lb threshold. Now i just need to accomplish that in a meet

http://www.youtube.com/watch?v=s75yrx5iQrs

http://www.youtube.com/watch?v=fzkoUz1-NH4

http://www.youtube.com/watch?v=SBncedbEZQc

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

2 PR'S in one session...Great Job Andrew!

Thanks brother! Lots of hard work ahead now with my cycle of JC starting Monday 

Faaaaak ya!! Beauty squat PR's Andrew, great depth and honestly looked a tad easy! More in dat tank!
Congrats on hitting a big milestone.
Now you get to squat MOAR weight next week you lucky bastage!!

Just added the crew tag to my profile....Squat MOAR... I'm certainly not making things easy for myself for JC, but its good cuz i'll be running the program as indended, off of true 1RM's 

Hell ya!! This is how progress is made. Get comfortable being uncomfortable.

I think i've paved a very uncomforatable road to travel down for JC, i'm gonna give it my all!

[Dave]

That was amazing Andrew!!! You've just kicked yourself into an entirely new level before your meet.  I can't wait to see where this cycle of JC takes you!

[John]

WOW!! Talk about sandbagging all this time 

Grats on all the PRS this week!

[Andrew]

WOW!! Talk about sandbagging all this time 

Grats on all the PRS this week!

Thanks John, today is the first time i ever really went to failure on deads and found my true 1RM. Just never tried it before, always been half scared to hurt myself trying.... 

That was amazing Andrew!!! You've just kicked yourself into an entirely new level before your meet.  I can't wait to see where this cycle of JC takes you!

Thanks Dave! Monday is game time 

[Dave]

WOW!! Talk about sandbagging all this time 

Grats on all the PRS this week!

I'm expecting a 3 plate bench next week

[ShawnJ]

Well well well, look who had been slacking in the gym!
Dood! 475! Hellz ya Andrew, what a strong pull! Congrats on one hell of week, but today was a whole new level. 5pps easily in the next 5 weeks.
Well, the good thing is....there will be no sandbagging for you next week haha, this programming should just add to an already impressive strength base! Viking power!

[Andrew]

9-12-16
weight: 197.8

40 days out

JC Week 1, Squats and Deads

So here we go.....JC is up and running

Squats

warm up
barx10
95x10
135x5
185x3
205x2
235x1

work sets
250x6
250x6
250x6
250x6 Vid.

Deadlift

warm up
135x5
225x3
315x2
365x1

work sets
380x6
380x6 Vid.

Optional Lower: Deep Squat Jumps

BWx4
BWx4
BWx4
BWx4

Notes: That was hard. But i think it went ok. Hardest set of the day was my second set of squats, almost stalled on 6th rep. Must have lost a little focus on that set because I regrouped and set 3 and 4 went much better. Deadlifts were hard but doable. Stayed with mixed grip and got a killer forearm pump by the end of my second set.

http://www.youtube.com/watch?v=gExi-fOeqxc

http://www.youtube.com/watch?v=2agAmrtwf98

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

Well well well, look who had been slacking in the gym!
Dood! 475! Hellz ya Andrew, what a strong pull! Congrats on one hell of week, but today was a whole new level. 5pps easily in the next 5 weeks.
Well, the good thing is....there will be no sandbagging for you next week haha, this programming should just add to an already impressive strength base! Viking power!

thanks Shawn and your right--No sandbagging here. That workout was hard as fuk today 

WOW!! Talk about sandbagging all this time 

Grats on all the PRS this week!

I'm expecting a 3 plate bench next week

LOL...im my dreams.. 245 is my next target for bench

[tooth]

You had that 495 pull.  All pumped up at a meet after a week of rest that 495 is going to go up just as fast as the 475 did.  Looks like the weight got out in front of you on the 495 when you lost it, but you where there. 

[ShawnJ]

Awesome! Off and running, and grunting and sweating! Hardwork Andrew, weeks 3 and 4 come with MOAR time off so that's a win!!
Great start bud!

[Andrew]

You had that 495 pull.  All pumped up at a meet after a week of rest that 495 is going to go up just as fast as the 475 did.  Looks like the weight got out in front of you on the 495 when you lost it, but you where there.

Thanks Tooth, It was close, i wasnt feeling 100% and i kind of gave up on it. In the meet if all is going well I'm thinking its probably a good weight to put as my second or third pull to see if i can hit a PR