Author Topic: Andrew's Big 3 Journal  (Read 82666 times)

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #90 on: October 02, 2016, 09:26:03 PM »
Looks like you had a couple more in there. Nice work.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #91 on: October 03, 2016, 12:21:46 AM »
So tried out your advice with the grip on squats and seemed to be better. Take a look and see what you think.
Thanks Andrew
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #92 on: October 03, 2016, 09:30:17 PM »
10-3-16

19 Days out

JC, Wk 4, Lower 1

Squat

warm up
barx10
115x5
155x5
185x3
225x2
255x1

worksets
280x3
285x3
290x3

Deadlift Variant: Sumo Deadlift

warm up
135x5
225x5
315x3

work sets
375x6
375x6

Notes: Finally got some weather out here in CA, today was the first day it was too cold to work out in my garage (temp was about 38F), so i went to the college gym. It was a zoo in there but i got a squat rack. Meh session, hard to focus, energy was a little lackluster but i got the reps so thats a win. The high point was the sumos, they felt good today, could have done more weight at 6 reps. will bump next time.
------------------------------------------------
Nice work man.
Thanks Dave, my long lost JC partner...lolz

Great job Andrew. That 210 set definitely looked easier that the 205 set. You made the 270 squat look pretty easy too.

 I watched your 415x5 DL video too. Again, you made it look easy. I like how you had your own cheering squad too. lol
Thanks for the support-Its nice when things are looking smooth and easy, hopefully that means there is more in the tank when i compete. Funny how my deadlifts always look pretty smooth and easy but when i'm doing them, they feel like grinders from hell  ;D
Stronger everyday Andrew! Vid looked tight and congrats! Your going to go into week 5 in great shape!
Nice!! I'm going into week 5 with the expectation of crushing it

Looks like you had a couple more in there. Nice work.
Thanks Reduni, i hope there was but my bench is decieving. I tend to go from what looks like a fairly fast rep to failure real quick. I burn out quick with reps past 5 when the weight gets heavy for me

Nice!
Thanks Bando, Bench has been my biggest challenge
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #93 on: October 03, 2016, 09:36:42 PM »
Strong work Andrew! Nailed all your squat reps and some heavy sumos!
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #94 on: October 03, 2016, 09:42:22 PM »
That's great news about the sumo dl as well. Which do you feel more comfortable With?
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #95 on: October 03, 2016, 09:49:54 PM »
That's great news about the sumo dl as well. Which do you feel more comfortable With?
I am still more comforatable with conventional deadlifts because sumos are so new to me. I can count the amount of sumo session i've done on one hand  :) 

Strength wise, i'm not sure which one i'm stronger on. I've never maxed out on sumos before, i do feel like my lockout strength is better on the sumo, it feels more natural to lock my knees and pull back when in the sumo position. Today i'm sure i could of gotten 385x6 reps, but i'm still feeling things out and working on form. I left my knee sleeves on today and it felt better as well. The sumos do make my knees feel a bit weaker in comparison to the conventional which is a negative on the sumo

Strong work Andrew! Nailed all your squat reps and some heavy sumos!
Thanks Shawn, the 3 rep set at 290 felt hard, things slowed down on my 3rd rep but i got it without too much trouble. One positive thing i noticed today was unracking the weight, the 280, 285 and 290 did not feel that heavy on my back. Felt heavy when i squatted it, but the initial unrack its feeling much lighter
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #96 on: October 03, 2016, 10:03:57 PM »
Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol
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Online John

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Re: Andrew's Big 3 Journal
« Reply #97 on: October 03, 2016, 10:11:37 PM »
Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol

This was mine favorite too.

Great work today and glad the sumos felt better! If anything its a good alternative to conventional.

Left a vid in my journal for ya on bench. Might help ya IDK.
1 set, 1 rep, 1 pound at a time

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #98 on: October 04, 2016, 11:59:11 PM »
10-4-16

18 days out

JC Week 4, Upper 1

Bench Press

warm up
barx15
95x10
145x5
175x3

Work sets
205x3
210x3
215x3 Vid

Paused Reps
220x1
225x1 Vid

Notes: Bench feeling strong, left elbow however is barking. I put on the elbow sleeves to practice a few paused reps. The 225 went up fast. That is a good sign, i think it might be a good opener for me at the meet.

assistance stuff and fluff

Barbell Row
135x10
135x10
155x8
185x6

OHP
95x12
95x12
95x10
115x5
115x2

*these high rep OHP's smoked my shoulders. I wanted 8 reps at 115 but just flat out ran out of gas.

Pull Ups (40 total)
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

Skull Crushers with ezbar
45x10
55x10
55x10
55x10

Preacher Curl
45x10
45x10
45x10
45x10

Notes: Interesting programming here with this JC workout. The benching is high intensity but very low volume but then he ups the volume big time on the assistance lifts. The volume work seemed to help the elbow, its just the benching that is aggravating it.







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

Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol


This was mine favorite too.

Great work today and glad the sumos felt better! If anything its a good alternative to conventional.

Left a vid in my journal for ya on bench. Might help ya IDK.

Thanks John, that vid is terrific, i tried it a bit today. My bench is still moving in the right direction so all is well for now.

Ya I think this was my favourite squat day actually. The 5lb increments aren't that noticeable on the back and well...it's triples...I like a set that ends quicker lol


I agree, This whole week is my favorite so far. I think i do much better with low rep-high intensity compared to volume stuff. Those first 2 weeks with the volume pushed me real hard
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #99 on: October 05, 2016, 08:07:44 AM »
Strong benching Andrew, paused rep looked great!
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #100 on: October 05, 2016, 12:18:06 PM »
Pause looked really good!  :)
Based on the vid I'd say your good for another 15-20lbs.
Smart play on using 225 as an opener.
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Squat 315 pr
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #101 on: October 05, 2016, 01:29:44 PM »
Some nice benching there Andrew. 225# looked good. Certainly looks like more can be added. Way to go!
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Online Get-n-fit

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Re: Andrew's Big 3 Journal
« Reply #102 on: October 05, 2016, 02:38:04 PM »
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.
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Online sakustoms

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Re: Andrew's Big 3 Journal
« Reply #103 on: October 06, 2016, 12:54:40 PM »
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.

^^^ I completely agree with both points. That 225 looked like child's play for you, AND I thought some of my workouts had a lot of stuff. After reading this I'm feeling kinda guilty. haha
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #104 on: October 06, 2016, 10:26:06 PM »
10-6-16

16 days out

heavy squats and deads today

Squats

warm up
barx10
115x5
145x5
175x3
205x2
235x2
265x1
280x1

work sets
290x3
300x(1-2) Got 2. Vid. Felt heavy but real good. Could have done a few more but didnt because i know deads are on the way


Deadlift

warm up
135x5
225x5
315x3
365x2
405x1

work sets
435x2
450x(1-2) Got 2. Vid. Not problemo here. Could have done a few more. Bar speed pretty good for 450

Heavy bench tomorrow will end week 4 of JC. Then next week i basically test my maxes with some heavy low rep work. Next week will be my final workouts before the meet. Felt good today about the lifts, both heavy sets were PR's for me. It took me a long time to warm up with the squats but when i got to the work sets it went good. For deadlifts, 500 is feeling achievable in the meet. If i hit that, i'll be super pumped.






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Pause looked really good!  :)
Based on the vid I'd say your good for another 15-20lbs.
Smart play on using 225 as an opener.

 Thanks Eric, before i started this cycle of JC i did a 1RM T&G rep of 240 with elbow sleeves. If i can hit a paused 240 at the meet i will be more than happy
Some nice benching there Andrew. 225# looked good. Certainly looks like more can be added. Way to go!
Thanks brother, felt like a strong rep

holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.
Thanks! The programming for that day is nuts. Heavy bench with low volume and then pour on the volume like crazy on the assistance stuff
holy hell that's a lot of work in one day!!  225 pause looked easy man, great job.


^^^ I completely agree with both points. That 225 looked like child's play for you, AND I thought some of my workouts had a lot of stuff. After reading this I'm feeling kinda guilty. haha

Thanks! the volume was a killer. Got some good type of DOMS afterwards.
Strong benching Andrew, paused rep looked great!
Thanks Shawn, bench is such a stubborn mother fucker. Its nice to see any progress
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