Author Topic: Andrew's Big 3 Journal  (Read 82671 times)

Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #660 on: April 11, 2017, 12:04:40 AM »
JC Wk 4, Upper 1

Bench
barx10
95x5
135x10
175x6
205x2

program sets
215x3 paused last rep
220x3 paused last rep
225x3 paused last rep

Extra
235x1 paused

Landmine Row
95x10
105x10
115x10
125x8

Superset with

Overhead cable tricep extension
35x12
45x12
45x10
45x8

Preacher Curl
35x12
40x12
50x10
50x8





Notes: Bench felt better tonight, got all the reps pretty clean and worked some pauses in
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #661 on: April 11, 2017, 01:54:10 AM »
Much better day under the bar Andrew, strong benching and pauses looked great!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #662 on: April 11, 2017, 01:34:17 PM »
Nice work Andrew. Strong bench day and the pauses looked good to me. Keep it up.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Get-n-fit

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Re: Andrew's Big 3 Journal
« Reply #663 on: April 11, 2017, 02:53:09 PM »
Great bench day, nice pause!
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #664 on: April 11, 2017, 06:13:33 PM »
Keep at the pauses because that's where you'll see a large increase in strength on bench. When I started pausing my middle sets up to the heavier ones it pushed my bench another 20lbs up. Don't get me wrong, it was a struggle and damn hard work but the pauses paid off.
Eric

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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 #665 on: April 13, 2017, 12:21:01 AM »
Much better day under the bar Andrew, strong benching and pauses looked great!

thanks Shawn, redemption feels good

Nice work Andrew. Strong bench day and the pauses looked good to me. Keep it up.

Thanks Rich. Still a work in progress but i'll keep grinding away

Great bench day, nice pause!

Thanks man!

Keep at the pauses because that's where you'll see a large increase in strength on bench. When I started pausing my middle sets up to the heavier ones it pushed my bench another 20lbs up. Don't get me wrong, it was a struggle and damn hard work but the pauses paid off.

Good to know. I think after the meet i'll keep working the pauses regularly
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #666 on: April 13, 2017, 12:29:10 AM »
JC Week 4, Lower 2

Squats
barx10
135x5
225x3
275x1
295x1

program sets
315x3
330x(1-2) Did 2

FML- Hip is killing me on every rep, sharp nerve pain. So glad the meet is almost here. Its wierd because my squats are moving better than ever, but every rep feels like hell when my nerve gets pinched.

Deadlifts
135x5
225x3
315x1
365x1
415x1

program sets
460x3
480x(1-2) Did 3. Extra rep for Shawn  ;D

Notes: Deadlifts are peaking nicely. I think i may get 550 at the meet. That 3rd rep of 480 was still moving pretty good









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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #667 on: April 13, 2017, 04:59:00 AM »
Those 480 reps looked great man. 
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #668 on: April 13, 2017, 08:20:27 AM »
Aw man, a dedicated 480 rep! I am blushing lol. Dood amazing session, 330 reps looked awesome man, and the deads looked damn easy. Sorry I didn't see this lastnight, I went to bed pretty early, got a faaking sore throat now and figured I better try to kill it.
You are tough as nails making those squats look so good with hip pain. Strong work Viking, hope I can match a good performance like that today!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #669 on: April 13, 2017, 08:44:17 AM »
Fantastic work Andrew. You wouldn't know there was any pain squatting. Looked good. 480 looked real smooth and easy. 550 should be possible for sure
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 #670 on: April 13, 2017, 07:03:26 PM »
Those 480 reps looked great man.

Thanks Dave, the JC program has always been a good one for my deads and i think the reason is the emphasis on squats. Great carryover

Aw man, a dedicated 480 rep! I am blushing lol. Dood amazing session, 330 reps looked awesome man, and the deads looked damn easy. Sorry I didn't see this lastnight, I went to bed pretty early, got a faaking sore throat now and figured I better try to kill it.
You are tough as nails making those squats look so good with hip pain. Strong work Viking, hope I can match a good performance like that today!

damn everyone is getting sick. Hope it clears up quick for you. I told you on that text I was going for 3....couldnt puss out after that...lol

Fantastic work Andrew. You wouldn't know there was any pain squatting. Looked good. 480 looked real smooth and easy. 550 should be possible for sure

Thanks Rich, its been a very strange squat cycle for me. The most painful of my life but the cleanest, easiest looking on video... :o :o :o go figure  ;D

luckily zero pain on deads.


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

decided to delay my bench session today and will do it tomorrow to get back on track with Shawn and Dave. Was called out at 0400am and still at work now. No reason to bench tonight while tired. Will hit it hard tomorrow after a good nights sleep
« Last Edit: April 13, 2017, 07:05:00 PM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #671 on: April 13, 2017, 07:29:58 PM »
Nice! We are back on schedule!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #672 on: April 14, 2017, 11:35:35 PM »
JC Wk 4, Upper 2

Bench
barx10
95x5
135x10
175x5
205x2

program sets
220x3 last rep paused
225x(2-4) Did 3, all paused. Tried a 4th and failed half way up
240x(1-2) Did 2, paused. 2nd rep was a mini-pause and grinder but got it

BB Row
95x12
115x12
125x10
135x8

CGBP
**all paused
115x12
125x12
135x10
165x8

Preacher Curl
45x12
55x12
55x10
55x8

Notes: Was real happy to get that 2nd rep at 240. Elbows felt great today too so i opted to do some CGBP.


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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #673 on: April 15, 2017, 08:36:20 AM »
Nice benching Andrew, looks like your session was a mirror image of mine. My 2 reps last set were a true RPE 10, and that's the first one I had this all cycle. Solid work on the paused CGBP! What day are you starting next week? Because of work I am doing Tues, Wed  and Friday
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #674 on: April 15, 2017, 09:46:16 AM »
Awesome job man.  So 2 reps with 240 means you must have an idea now if you think 250 will happen with a full pause at the meet?

I have 225 for 1-4 next week.  Was going to try to do a pause for each but might sneak in a few reps and pause the last one.  Anything over 2 will be a rep pr for me so I'm anticipating a big day hopefully.
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