Author Topic: Andrew's Big 3 Journal  (Read 82310 times)

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #120 on: October 12, 2016, 09:22:59 PM »
Nice pressing Andrew, bench is a poverty moving lift for me too and even 5lbs is a great accomplishment IMO. After a week off before the meet things will feel real good and you will smash some PR's!
Awesome OHP as well!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #121 on: October 12, 2016, 11:58:01 PM »
Some smooth OHP there Andrew. Looked real good. Bench looked good too. I thought for sure the 2nd one was goin up the way the first looked. Like someone just sat on the bar. I know the feeling though. Keep it up and you'll be repping that soon enough
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #122 on: October 14, 2016, 10:28:22 AM »
International dead testing day?
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #123 on: October 14, 2016, 07:15:02 PM »
Here ya go Shawn.... ;D

10-14-16

8 days out

Final day of JC and final session before meet

Deadlifts

warm up
185x8
275x5
325x3
375x1
420x1

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.



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

Nice pressing Andrew, bench is a poverty moving lift for me too and even 5lbs is a great accomplishment IMO. After a week off before the meet things will feel real good and you will smash some PR's!
Awesome OHP as well!
Poverty bench crew checkin in, luckily deads take up the slack

Some smooth OHP there Andrew. Looked real good. Bench looked good too. I thought for sure the 2nd one was goin up the way the first looked. Like someone just sat on the bar. I know the feeling though. Keep it up and you'll be repping that soon enough
Thanks bud! Thats a great description, when i stall on bench i'm fucked. Its like someone sat on the bar

International dead testing day?
Hope i did my viking brother proud
Might not have been happy with your bench progress but IMO you're making good gains on it.
Bench is a slow moving lift and it's easy to get discouraged but as long as you stick with it the gains will come  :)
Thanks Eric, i for sure have made gains on bench. Thanks for the support, just got to keep grinding away
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #124 on: October 14, 2016, 09:03:53 PM »
Beautiful! Awesome stuff Viking bro! The meet is gonna be gooood! Congrats on all your hard earned new strength!!!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #125 on: October 15, 2016, 11:06:15 PM »
Beautiful! Awesome stuff Viking bro! The meet is gonna be gooood! Congrats on all your hard earned new strength!!!

Thanks Shawn, just restin and eatin now. Will get some light sessions next week just to keep moving, but will keep it low volume with about 40/50% of 1RM
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #126 on: October 16, 2016, 08:32:28 AM »
It seems the best part of a prep is right now...just chill and eat and trust in all the work you did leading up to the meet!
I enjoyed that article you posted BTW, great description of the why's and how's of a prep.
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Online John

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Re: Andrew's Big 3 Journal
« Reply #127 on: October 16, 2016, 10:55:27 AM »
and now the waiting begins :D

Ill be hitting refresh all day next Saturday to see how ya did!
1 set, 1 rep, 1 pound at a time

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Offline Trev71

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Re: Andrew's Big 3 Journal
« Reply #128 on: October 16, 2016, 12:22:36 PM »
Final day of JC and final session before meet

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.

What are  your planned lifts? 
Open at 420 or something easy?
Jump to 485 maybe ?
500... ?

Online John

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Re: Andrew's Big 3 Journal
« Reply #129 on: October 16, 2016, 04:54:05 PM »
Final day of JC and final session before meet

Program set
465x(1-4). Did 4. Vid.

Very happy with 4 reps. I went into this session expecting nothing less than 4 and got it. Feeling good about the prospects of a 500+lb dead in the meet.

What are  your planned lifts? 
Open at 420 or something easy?
Jump to 485 maybe ?
500... ?

Id hope he opens at 465 and nails 500+ on the second lift. Just hit 4 reps at 465 no reason, IMO, to pussy foot around with anything lighter.
1 set, 1 rep, 1 pound at a time

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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #130 on: October 16, 2016, 05:25:37 PM »



 ;D

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

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #131 on: October 16, 2016, 06:03:58 PM »
Good luck Andrew. I'm sure you're well preped and will be tearing up the platform. Hope you break all your pr's
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 #132 on: October 16, 2016, 08:55:21 PM »
Thanks Everyone, i'm excited and anxious about doing my first meet. Good news is my training cycle went real well and i feel fully healthy and ready to go. Nothing tweaked or sore heading into this, which will allow me to have fun and test what my capabilities are.

Here are my plans for my lifts. The only certainty is my openers, the rest i may adjust based on feel but these are the targets i have in mind. Basically lift 1 is a 90% warm up for a reasonable PR attempt on lift 2. Lift three is a YOLO, go for it all.

Squat: Open with 295, second lift 325, third 350
Bench: Open with 215, second lift 230, third 240
Dead: Open with 465, second lift 500, third 525
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #133 on: October 16, 2016, 10:59:52 PM »
Openers look good to me Andrew. First lifts are very reasonable for you to get on the board, seconds secure a small PR and 3rds are just because you are awesome! Wish I could watch for real but will be anxiously awaiting the write up and vids!
Don't take yourself too serious and most of all have fun!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #134 on: October 19, 2016, 05:53:29 PM »
10-19-16
weight: 209.1

3 days out from meet

Last workout prior to meet. A little nervous about where my strength is after having a  bout of food born illness on Monday and vomiting all day. Rested up all day yesterday and starting to get my appetite back which is good news.  I feel MUCH better after getting this mini session in

squat
barx10
95x5
145x3
145x3
145x3
185x1
215x1 (~60% of 1RM)

I wasn't originally going to go up to 215lb but i wanted to see where my strength was. I did it for peace of mind. Glad i did. It felt like a feather on my back. Good to go!

Bench
barx10
95x5
145x3
145x3
145x3

Deadlift
barx10
135x3
135x3
135x3

Thats it, just light low volume blood flow work. Feeling back on track for the meet.

-----------------------------------
Openers look good to me Andrew. First lifts are very reasonable for you to get on the board, seconds secure a small PR and 3rds are just because you are awesome! Wish I could watch for real but will be anxiously awaiting the write up and vids!
Don't take yourself too serious and most of all have fun!
Thanks Shawn, great advice about having fun and not taking it too serious.
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