Author Topic: Andrew's Big 3 Journal  (Read 46770 times)

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1065 on: February 07, 2018, 11:22:57 AM »
Another tough looking session. Is your programming heading towards a peaking cycle for April coming up?

Yes it will lead to a Peak for the meet. My time to peak looks to be about 4 weeks, so it is likely I will run a few development blocks separated by another pivot block. I got some insight into my next dev block which starts next week. Looks interesting, with some overload work heading my way, slingshot Bench, and banded deads, etc
« Last Edit: February 07, 2018, 08:26:41 PM by Andrew »
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1066 on: February 08, 2018, 07:55:18 AM »
I got some insight into my next dev block which starts next week. Looks interesting, with some overload work heading my way, slingshot Bench, and banded deads, etc

That sounds interesting.  I'm looking forward to seeing the banded deads...I've been wanting to start fitting some of those in to my programming so I'm curious to see what you do there.
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1067 on: February 09, 2018, 12:00:21 AM »
I got some insight into my next dev block which starts next week. Looks interesting, with some overload work heading my way, slingshot Bench, and banded deads, etc

That sounds interesting.  I'm looking forward to seeing the banded deads...I've been wanting to start fitting some of those in to my programming so I'm curious to see what you do there.

I'm interested too, I've never tried them before. I have an idea for a set up with my platform that i'll try out.

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


C1W10D3
2-8-18

Sumo Deadlift, beltless
135x5
225x5
285x3
315x10 @6
350x10 @8

https://www.instagram.com/p/Be9lNDFn1L6/

sumos seem easier to rep out compared to conventional pulls

530 Tempo Sumo DL
315x5 @8
315x5 @9

skipped my 20 min circuit. It was late and I felt lazy. I'll have to punish myself later to make up for it  8)
« Last Edit: February 09, 2018, 12:06:05 AM by Andrew »
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Offline BLK00TJ

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Re: Andrew's Big 3 Journal
« Reply #1068 on: February 09, 2018, 06:56:29 PM »
sumos seem easier to rep out compared to conventional pulls
That's cause they are cheating :P.  Just kidding.  I'm jealous since they tear my hip up due to lack of mobility.

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1069 on: February 10, 2018, 12:05:41 AM »
sumos seem easier to rep out compared to conventional pulls
That's cause they are cheating :P.  Just kidding.  I'm jealous since they tear my hip up due to lack of mobility.

My hip mobility is limited too. real hard for me to open the hips and get my torso upright

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

C1W10D4
2-9-18

20 min ciruit, max reps/sets

2" deficit SLDLs
135x10
185x10
225x10
225x10
225x10

Feet Up Bench
(paused reps)
135x5
165x5
185x5
190x5 @7.5
190x7 @9


Pull Up w/band assist (blue mini)
*went to a lighter band, blue mini is supposedly 50lbs assistance
x7
x7
x5


after the circuit:
Ab wheel
x3 abs cramped an i stopped

end of pivot block, and i think it was pretty successful. My fatigue level has dropped and i made some gains on conditioning. New programming starts Monday
« Last Edit: February 10, 2018, 12:09:48 AM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1070 on: February 10, 2018, 02:45:34 PM »
Solid work to close out the pivot block. Looking forward to the new block!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1071 on: February 12, 2018, 10:40:50 PM »
Solid work to close out the pivot block. Looking forward to the new block!

Thanks Shawn

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

C1W11D1
2-12-18

start of new development block

Comp Squat
305x4 @5.5
325x4 @7
345x4 @8.5
345x4 @8
345x4 @8

Comp Bench
185x4 @6
195x4 @6.5
210x4 @8
210x4 @8.5
210x4 @8
210x4 @8.5

OHP
95x8 @6
105x8 @6
115x8 @8 a little back pain on this set
115x8 @7.5 belted
115x8 @9 belted

https://www.instagram.com/p/BfHwTUBHO4K/?taken-by=ahpowerlifts

Good start to the new block. No E1RM PR's tonight, but i think i will make some gains over the next few weeks. I can feel i'm in better shape after the higher rep work and conditioning i've done over the past 10 weeks. The sets of 4 are refreshing. I like 4's way more than 6's  ;D
« Last Edit: February 12, 2018, 10:42:39 PM by Andrew »
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Re: Andrew's Big 3 Journal
« Reply #1072 on: February 13, 2018, 08:24:19 AM »
Good looking workout Andrew.  Your strength is looking good across the board on those lifts.  Those squats at 345 looked sharp man.  Nice job too on the bench and OHP.  That's a lot of good reps at good weight...and a hell of a lot of sets at 8 on the OHP. :)
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Andrew's Big 3 Journal
« Reply #1073 on: February 13, 2018, 08:48:29 AM »
Great start to the new block Andy! Huge sets of 4 on squats, strong comp. bench and some monster volume on the OHP! Gonna be a sweet block!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1074 on: February 14, 2018, 12:59:48 AM »
Good looking workout Andrew.  Your strength is looking good across the board on those lifts.  Those squats at 345 looked sharp man.  Nice job too on the bench and OHP.  That's a lot of good reps at good weight...and a hell of a lot of sets at 8 on the OHP. :)

thanks Greg, hips were shooting up a bit on the squats so i'll be working on controlling that. But weight moved pretty darn good.

Great start to the new block Andy! Huge sets of 4 on squats, strong comp. bench and some monster volume on the OHP! Gonna be a sweet block!

hell yeah. Gonna be a good block. Deads went good tonight too. Feels good to get off to a good start

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1075 on: February 14, 2018, 01:06:06 AM »
C1W11D2
2-13-18

Comp Deadlift
370x4 @5
395x4 @6
425x4 @7
445x4 @8
445x4 @8.5

did all these mixed grip with chalk. Felt strong. Wore an elbow sleeve on my right arm. I've been fighting tendonitis, tennis elbow. Seemed to help a bit. Pulling exercises like rows and deadlifts are what cause pain. No pain with pressing luckily

https://www.instagram.com/p/BfKUoIZnKnv/

2Ct Pause Bench
170x4 @5
185x4 @7
195x4 @8
195x4 @7.5
200x4 @8
200x4 @8

Bench felt great tonight

Barbell Lunges
*each leg
95x10 @6
115x10 @9
115x10 @9
95x10 @8

wow those suck bad

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Re: Andrew's Big 3 Journal
« Reply #1076 on: February 16, 2018, 12:39:18 AM »
C1W11D3
2-15-18

Highbar squat, beltless
265x5 @6
285x5 @7
305x5 @10 right hamstring cramp >:( (rated 10 due to form breakdown)
245x2 hamstring pain
135x5

I learned tonight my form breaks down rather quick on the highbar squats. 285 felt fine, then 305 was leaning me forward and it went to shit quick. Got a hamstring cramp and some back pain now. Will reduce weight next week and focus on form. Hopefully i didnt injure myself too bad

T&G Bench
170x8 @6
175x8 @6.5
190x8 @8
185x8 @7
185x8 @7

303 Tempo Bench
95x10 @7
105x10 @7.5?
135x10 @10

hard to gauge RPE on high rep tempo bench. The time under tension really starts to accumulate, even at low loads.
« Last Edit: February 16, 2018, 12:41:27 AM by Andrew »
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Re: Andrew's Big 3 Journal
« Reply #1077 on: February 16, 2018, 08:19:09 AM »
Killer couple sessions Andrew! Deads were crispy and strong. Bench is moving along solid as well.
Strong highbar squats, I noticed the same with them, once form breaks down it just happens fast, almost like front squats but not as bad.
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #1078 on: February 16, 2018, 09:47:59 PM »
Back okay Andrew?
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1079 on: February 17, 2018, 12:17:55 AM »
Killer couple sessions Andrew! Deads were crispy and strong. Bench is moving along solid as well.
Strong highbar squats, I noticed the same with them, once form breaks down it just happens fast, almost like front squats but not as bad.

yeah, highbar does break down quick and i certainly overshot the highbar worksets. I had the beginnings of some forward tilt on the 285 set but it was pretty clean. I should of stayed there, or a little under for my work sets. Dumb ass me goes to 305 and did a sloppy set and tweaked my shit

Back okay Andrew?

there is consistent pain right now but it will be ok in a few days. But i will have to reset my training weights a bit to not aggravate it. Deads felt ok tonight, bench was actually more uncomforatable. I couldnt get a back arch, it was pretty painful there.

----------------------
C1W11D4
2-16-18

Deadlift with mini-bands
(band tension at lock out at 75lbs)
135x5
135x5
225x4
275x4
315x4 @5
350x4 @7
365x4 @8
365x4 @8
365x4 @8

First time doing band deads. It was fun. I think potentially effective too, because with the weight lighter at floor i can focus on my set up and positioning and then execute the higher load lockout with good back position. Pretty happy with my form on these, i'm starting now with my hips a little higher. I was being cautious on the RPE because it was the first time doing these, will be able to work up good from here as form was not fading yet.

https://www.instagram.com/p/BfSH-u9HTyE/?taken-by=ahpowerlifts


Bench Press with Slingshot
95x5
135x5
165x3
195x3
215x3
235x3 @7
255x3 @8
265x3 @9

First time using slingshot. Interesting. Certainly may be some potential here to get more comfortable with higher weights. Couldnt get into a good arch with the back tightness, but still got a few decent sets

Good morning
45x10
45x12
95x12 @7

cut this 2 sets short. Didnt want to push the back too hard.



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