Andrew's Big 3 Journal

[ShawnJ]

Banded deads looked great, and fun!! You did pretty amazing with brokeback! Did u just get a slingshot? Haven't busted out mine in forever. New programming is tight!

[Andrew]

Banded deads looked great, and fun!! You did pretty amazing with brokeback! Did u just get a slingshot? Haven't busted out mine in forever. New programming is tight!

thanks, managed to salvage a pretty good session for sure! I got the slingshot a few months ago, Ross gave me a list of stuff to get. I got various bands, a sling shot, and also some boards for board presses. I think i have a 1.5board and a 3board. Havent used those at all yet

[Dave]

Great to see the slingshot.  Which one did you get? 

[BLK00TJ]

Awesome work Andrew!  Squats are looking real strong man!  Slingshot pressing is fun.  I haven't used my reactive model in a while.

[Andrew]

Great to see the slingshot.  Which one did you get?

I got the red one

Awesome work Andrew!  Squats are looking real strong man!  Slingshot pressing is fun.  I haven't used my reactive model in a while.

Thanks man!

[ptreyesgreg]

Good looking workout yesterday Andrew.  Sorry to hear about the back man...hopefully that gets back to normal quickly for you.

Nice job with the SlingShot.  I've been using mine once a week for a while now and it really seems to help build up the strength.  I think that'll pay off big time for you.

[Andrew]

Good looking workout yesterday Andrew.  Sorry to hear about the back man...hopefully that gets back to normal quickly for you.

Nice job with the SlingShot.  I've been using mine once a week for a while now and it really seems to help build up the strength.  I think that'll pay off big time for you.

thanks. the back is feeling a little better each day. still walking around a bit hunched over, i think the muscles back there are just tight right now. The slingshot was fun, hopefully there is some carryover

[Andrew]

C1W12D1
2-19-18

Comp Squat
295x4 @5.5
315x4 @7
315x4 @6.5
315x4 @6
315x4 @7

Comp Bench
185x4 @6
200x4 @7
210x4 @8
210x4 @8.5
210x4 @8
210x4 @8

OHP
100x8 @6
110x8 @7
120x8 @8.5
120x7 @10 failed last rep
115x8 @9

lower back still tweaked so i backed off a bit on the squats. Got through the session without aggravating it any worse so thats a win.

[Dave]

Good news the back hasn't gotten worse. 

[Andrew]

Good news the back hasn't gotten worse.

thanks Dave, whatever it is, it actually feels the most uncomfortable trying to get into an arch on the bench or if i arch doing OHP. back dont want to bend that way yet

[Andrew]

C1W12D2
2-20-18

Comp Deadlift
390x4 @6
425x4 @7
405x4 @6
405x4 @6
405x4 @5.5

went ok, lower back still really tight. Could feel the back twinge a bit on the 425 set so i decided to drop weight a little and finish out the work with 405s. They were moving good. I think i've made gains on my set up and technique.

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


2Ct Pause Bench
175x4 @6
190x4 @6.5
200x4 @8
200x4 @8
200x4 @8.5
200x4 @8.5


Barbell Lunges
skipped. tried a few with the bar and my hamstring and back did not like these

[ShawnJ]

Putting in quality work Andrew, still heavy enough for some great work while keeping the form very tight. Back injury and still squatting 3pps and easy reps of 405 deads is a good place to be!

[Dave]

Nice work man!

[Andrew]

Putting in quality work Andrew, still heavy enough for some great work while keeping the form very tight. Back injury and still squatting 3pps and easy reps of 405 deads is a good place to be!

thanks, doing 3pps squats and 4pps deads while nursing injury does show i've made some good ground. I remember the first time i did a 3pps squat it almost buckled me..haha

Nice work man!

thanks Dave, seems i'm always nursing some injury these days but just keeping at it

[Andrew]

C1W12D3
2-22-18

Worked out at Eastside Gym in Willows, CA. Owner was super cool guy, retired powerlifter, coaching some highschool athletes for a meet. One kid weighed 142lbs and was pulling singles at 440lbs pretty clean. He didn't charge me to use gym and even gave me a shirt for free


Highbar squat
**belted due to nursing the back pain
245x5 @5
265x5 @6
275x5 @6.5
285x5 @7.5
285x5 @7 vid

coach told me to raise up my gaze on highbar (look up more), and it helped. Back held ok. Good session

https://www.instagram.com/p/BfhY7T4nQGW/

T&G Bench
175x8 @6
185x8 @7
190x8 @7.5
185x8 @6.5
185x8 @8.5

E1RM PR of 263lbs

303 Tempo Bench
95x10 @7
105x10 @8
105x10 @9

really felt a strong pump in my pecs. Maybe this is a good sign that my chest is getting more involved in the pressing.