Author Topic: Andrew's Big 3 Journal  (Read 85414 times)

Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #195 on: November 08, 2016, 09:40:24 AM »
Wouldn't feel too bad Andrew. I think some of us have trouble pushing that kind of volume day in and day out.
I ran 5x5 last winter and tried to throw in some stuff on T, Th. Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.
Father Time is a bastard of the highest degree!
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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #196 on: November 08, 2016, 11:59:55 PM »
11-8-16

PH3, Day 10, Squat, Bench, Legs

Squats

warm up
barx10
115x8
155x5
195x3
245x1
265x1

program sets
265x7
265x7
265x7

Bench

warm up
barx10
95x8
135x5
165x3

Program sets
185x7
185x7
185x7

Legs

Leg Extension
90x8
110x8

Leg Curl
70x8
110x8

Seated Calf Raise
110x12
110x12
110x12

BFR Seated Calf Raise
80x20
80x15
80x15
80x15

Notes: Recovered and back in action, squats felt good today, bench was also firing well although i could feel some extra fatigue from the tricep hypertrophy work yesterday. I think i'm back on track with this challenging program. Fuck father time i refuse to be a weakling with my squats :D

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


Wouldn't feel too bad Andrew. I think some of us have trouble pushing that kind of volume day in and day out.
I ran 5x5 last winter and tried to throw in some stuff on T, Th. Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.
Father Time is a bastard of the highest degree!

I agree, the volume is a bitch! I skipped the deads and squats Sunday and it was the right call. Back on track today firing on all cylinders.

Huge hypertrophy session Andrew, man those days must be a faaking relief!! 8)

Its funny, when i go to the gym and only do hypertrophy it almost doesnt feel like a workout. Your right, its like a relief day :D
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #197 on: November 09, 2016, 07:58:46 AM »
Great to see you feeling recovered Andrew, looks like you killed this workout! Solid bench and squats!
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Online John

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Re: Andrew's Big 3 Journal
« Reply #198 on: November 09, 2016, 11:12:07 AM »
There ya go!! Thats the attitude of a winner.
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 #199 on: November 09, 2016, 03:36:27 PM »
Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #200 on: November 09, 2016, 04:09:29 PM »
Awesome. Nice work Andrew.
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #201 on: November 09, 2016, 04:22:42 PM »
Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

That was just SL5x5 nothing fancy. It did take my squats up past previous prs.
For someone that already has heavy ass squats I don't think they'd be able to run it.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #202 on: November 09, 2016, 09:41:51 PM »
Great to see you feeling recovered Andrew, looks like you killed this workout! Solid bench and squats!

Thanks Shawn, slowly getting back into the groove, feelz good.

There ya go!! Thats the attitude of a winner.

thanks John, got to get in the right headspace, for me it makes a big difference where i am mentally

Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

I'm the same way Trev. Hobbling around for 2 days after i squat heavy. This program is almost an experiment to see if my body can adapt to the higher frequency. We'll see what happens, so far its been brutal

Awesome. Nice work Andrew.

Thanks Dave! Weird, i was looking back on some of my training vids when i was running JC and i was stronger a month or two ago than i am now. It seems like i peaked for the meet and then my strength dropped and i am now building it back up again.

Non-leg stuff but it still wiped me out squatting 3x per week. So I discovered I could squat 3x per week but needed a full day in between of absolutely no lifting.

Dude. 3x per week sounds insane.
I may have to try it out in January..  but I can't walk normal for 2 days after as it is... hah.

That was just SL5x5 nothing fancy. It did take my squats up past previous prs.
For someone that already has heavy ass squats I don't think they'd be able to run it.

agreed that the linear program like 5x5 would only work for so long before it would stall
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #203 on: November 11, 2016, 12:05:45 AM »
11-10-16

PH3, Day 12, Deadlift, Bench, Upper-Body

**Today was the first AMRAP day in the program where i test Deadlift and Bench

Deadlift

warm up
115x10
155x8
248x5
336x3 doh/chalk

Program sets
417x4
417x4
417xAMRAP Got 5. Wanted 6 but just felt a little off tonight on my deads. They felt heavy

Bench

warm up
barx10
95x10
135x5
165x3
190x1

Program sets
200x5
200x5
200x5
200xAMRAP Got 10. Wanted 7, Bench felt real good tonight, rep PR

Upper-Body

Cable Cross-Over
50x12
50x12

Lat Pull down, wide grip
110x15
110x15

Machine Row
130x15
110x15

DB Lat Raise
15'sx12
15'sx12

Preacher Curl
45x12
45x12
35x12
25x12
25x10

BFR Machine Curl
20x30
20x15
20x15
20x15
20x15

Tricep Pushdown (straightbar)
110x15
140x15

I think my bench strength is moving on this program. Never had 200lb feel so light before. Based on the AMRAP #'s, my deadlift will stay the same at 505, but my bench programming will increase from 240 to 245.






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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #204 on: November 11, 2016, 12:32:57 AM »
Great session Andrew! 417 x 5 is purdy sweet after pulling 8 reps there beforehand!
Bench is charging full steam, strong set!
Lots of work done on the upper body after all that work! Kick ass mang!
« Last Edit: November 11, 2016, 09:11:55 AM by ShawnJ »
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #205 on: November 11, 2016, 07:52:35 AM »
A pass on both tests.  Awesome that bench is feeling so good right now. 
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #206 on: November 11, 2016, 05:20:19 PM »
A pass on both tests.  Awesome that bench is feeling so good right now. 
Great session Andrew! 417 x 5 is purdy sweet after pulling 8 reps there beforehand!
Bench is charging full steam, strong set!
Lots of work done on the upper body after all that work! Kick ass mang!

thanks guys, squats and leg work this evening. Just got to drag my pussy self in there and do it.  :'(
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #207 on: November 11, 2016, 10:48:05 PM »
11-11-16

PH3 Day 13, Squats, Legs

AMRAP day for squats. Local gym was closed for veterans day so i worked out at home

Squats
warm up
barx10
95x8
135x5
185x3
225x3
255x1
275x1

Program sets
290x5
290x5 Vid***form breaking down. Called it here and dropped the weight to 260
260x5
260xAMRAP. Did 5. Vid

Standing Calf Raises
110x15
110x15
110x15

Notes: Was supposed to do 4 sets at 290x5 tonight and pulled the plug after 2 sets. Its weird, ever since my meet the strength is just not there in my legs and what happens is my legs stall and then i lean forward and muscle up the rep with my lower back. I decided to self regulate and drop the weight to 260 and work on staying more upright. I care more about form than numbers right now, and it helped a little. I will reset my programming based on a 320lb squat 1RM and i am going to work some accessories to work on quad strength. Hard to describe but my quads just feel dead, like they are not firing like they should. Still happy with the weight moved tonight, my son was there supporting me and i'm getting him started out on squats as well. He hit some reps at 135 tonight for the first time.








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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #208 on: November 11, 2016, 11:01:40 PM »
Boo vids won't play for me! Sorry to hear about the squat issues, I honestly think you just might still be run down from the volume shock. The fatigue is just causing the legs to give up and dump to the PC. Good work dropping down to keep you're form intact, it's hard on the ego but a smart move.
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #209 on: November 12, 2016, 11:11:22 AM »
This happened to me after I ran smolov and JC as well.  Not trying to compare it to your meet of course but after that intensity I was just wiped out after.   I wouldn't be surprised if you're still recovering from the meet prep and the meet.
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