Author Topic: Andrew's Big 3 Journal  (Read 38148 times)

Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1125 on: March 07, 2018, 09:11:24 AM »
Strong workout man.  Those deads looked strong.  Good job with them on the OPB.  Great volume and weight moved on the bench too.  Those 2 ct pauses add an extra dimension to it.  I enjoyed reading (and share) your opinion of lunges :D 
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Offline reduni

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Re: Andrew's Big 3 Journal
« Reply #1126 on: March 08, 2018, 12:53:59 PM »

skipped lunges because lunges suck and i had to leave for work

I hear you on that.

Deads looked fantastic. Moving the weight real fast and solid. Is the OHPB really that much of a difference?  I only have access to my cab ob86b and an Ivanko bar at work and they both have whip. The Ivanko more so I think but I'm no expert.
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RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1127 on: March 10, 2018, 10:41:56 AM »

skipped lunges because lunges suck and i had to leave for work

I hear you on that.

Deads looked fantastic. Moving the weight real fast and solid. Is the OHPB really that much of a difference?  I only have access to my cab ob86b and an Ivanko bar at work and they both have whip. The Ivanko more so I think but I'm no expert.

Thanks Rich. Deads are always a work in progress but I feel that i am making improvements and heading in the right direction. I think its different for some people than others, but for me, the OPB feels like it adds about 20-40lbs to my deads. I think its because my weakness on deads is I struggle getting into correct position at the set up. I'm able to use the bar flex on a whippy bar to my advantage to help get into a better position off the floor and that carries through the rest of the lift.  Cant do that with the stiff bar. Its crazy how stiff the OPB is. They used that bar at the Arnold last weekend. People were squatting 1000lbs on it and deadlifting into the 800's and the thing was hardly even flexing, even at those weights.

Strong workout man.  Those deads looked strong.  Good job with them on the OPB.  Great volume and weight moved on the bench too.  Those 2 ct pauses add an extra dimension to it.  I enjoyed reading (and share) your opinion of lunges :D 

thanks greg, this has been a very good block for my bench so far. and yes, lunges suck  ;D

Pulls looking awesome, tight and strong!! I pulled with my Power bar for a long time before I got my other bar. Many lost callouses. I started filing them down and it helped a lot. No way I would use hookgrip without losing my thumbs on it though haha

Thanks! I could certainly see how that bar would shred callouses. The knurl is real  ;D

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1128 on: March 10, 2018, 10:43:14 AM »
Last week was a long week at work. Never got around to logging my last few sessions but here they are. Managed to get all my training in, but glad its the weekend. Need a few days off

Week 14, Day 3
3-8-18
High Bar Squat
265 x 5 / 5 @ 6
285 x 5 / 5 @ 7
295 x 5 / 5 @ 7.5
305 x 5 / 5 @ 8
305 x 5 / 5 @ 8.5

Touch & Go Bench Press
185 x 8 / 8 @ 5
195 x 8 / 8 @ 6
205 x 8 / 8 @ 8
195 x 8 / 8 @ 8
195 x 8 / 8 @ 9
-------------------
Week 14, Day 4
3-9-18
quads sore from the highbar work

Deadlift (conv) with Mini Band (1/2in)
365 x 4 / 4 @ 6
385 x 4 / 4 @ 6.5
415 x 4 / 4 @ 8
415 x 4 / 4 @ 7.5
415 x 4 / 4 @ 8

Bench Press with Slingshot
240 x 3 / 3 @ 6.5
260 x 3 / 3 @ 7.5
270 x 3 / 3 @ 9.5
260 x 3 / 3 @ 9

Good Morning
135 x 12 / 12 @ 6
155 x 12 / 12 @ 8
165 x 12 / 12 @ 8.5
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Offline reduni

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Re: Andrew's Big 3 Journal
« Reply #1129 on: March 10, 2018, 06:27:46 PM »
Thats some impressive highbar Andrew. There is some serious volume going on there too. A couple of nice sessions. Some well deserved rest and a couple beers for recovery :beerchug:
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Re: Andrew's Big 3 Journal
« Reply #1130 on: March 10, 2018, 07:08:40 PM »
Smashing some heavy weights across the board.  Liking those highbar numbers

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1131 on: March 11, 2018, 09:36:47 AM »
Awesome couple sessions buddy, impressive highbars! Deads are looking sweet! Did 8ís on bench lastnight @10, lol trying to find that 10 was a challenge.
SS work is busting out some big weights too!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1132 on: March 13, 2018, 01:22:11 AM »
Thats some impressive highbar Andrew. There is some serious volume going on there too. A couple of nice sessions. Some well deserved rest and a couple beers for recovery :beerchug:

Thanks Rich, i did good on your suggestion for a few beers. Went to the Casino in Reno on Sat night and let loose a bit

Smashing some heavy weights across the board.  Liking those highbar numbers

Thanks Ron. I noticed highbar actually fatigues my lower back more than low bar squats because the highbars tend to try and fold me over.

Awesome couple sessions buddy, impressive highbars! Deads are looking sweet! Did 8ís on bench lastnight @10, lol trying to find that 10 was a challenge.
SS work is busting out some big weights too!

thanks bud. I hear ya on calling RPE on high rep sets. Very hard to do. I think those types of sets the RPE is just to get us into the ballpark. Nothing too specific.

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1133 on: March 13, 2018, 01:23:41 AM »
Week 15, Day 1
3-12-18

Squat with Belt
310 x 4 / 4 @ 5.5
335 x 4 / 4 @ 7
355 x 4 / 4 @ 8
355 x 4 / 4 @ 8 vid
355 x 4 / 4 @ 8.5

E1RM PR of 424lbs
https://www.instagram.com/p/BgP4z8JFSrE/?hl=en

Bench Press
190 x 4 / 4 @ 5.5
205 x 4 / 4 @ 7
225 x 4 / 4 @ 8.5
225 x 4 / 4 @ 9
225 x 4 / 4 @ 9
215 x 4 / 4 @ 9
form started to break down on the 225lb sets. Dropped last set to 215 because i didn't want to fail any reps

E1RM PR of 265lbs

Standing Military
95 x 8 / 8 @ 5
110 x 8 / 8 @ 7
120 x 8 / 8 @ 8
120 x 8 / 8 @ 8.5
120 x 8 / 8 @ 9

good session. Strength is probably peaking this week or next week
« Last Edit: March 13, 2018, 01:37:07 AM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1134 on: March 13, 2018, 04:56:11 AM »
Damn those squats are looking strong AF Andy!! Great job!  Nice work on the 225 bench as well, things are moving damn good!
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Online piperdown

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Re: Andrew's Big 3 Journal
« Reply #1135 on: March 13, 2018, 08:31:49 AM »
Damn those squats are looking strong AF Andy!! Great job!  Nice work on the 225 bench as well, things are moving damn good!

Damn! Shawn is right! Those looked damn smooth Andy!
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #1136 on: March 14, 2018, 11:33:14 PM »
I hit 3 pretty ok reps with 225 the other day and then read your session. I gots some work to do ;D
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1137 on: March 16, 2018, 09:11:34 AM »
Awesome workout the other day Andrew. :)  Great strength across the board.  Those squats are super impressive.  With that E1RM at 424 I'm excited to see what you do at your meet in May.

That bench is getting consistently stronger too.  Your programming looks like it's definitely working across the board.
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

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1138 on: March 19, 2018, 11:43:16 PM »
Damn those squats are looking strong AF Andy!! Great job!  Nice work on the 225 bench as well, things are moving damn good!
Damn those squats are looking strong AF Andy!! Great job!  Nice work on the 225 bench as well, things are moving damn good!

Damn! Shawn is right! Those looked damn smooth Andy!
I hit 3 pretty ok reps with 225 the other day and then read your session. I gots some work to do ;D
Awesome workout the other day Andrew. :)  Great strength across the board.  Those squats are super impressive.  With that E1RM at 424 I'm excited to see what you do at your meet in May.

That bench is getting consistently stronger too.  Your programming looks like it's definitely working across the board.

Thanks guys, that was definitely my peak day. Wheels came off after that...lol

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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1139 on: March 19, 2018, 11:44:40 PM »
Week 15, Day 2
3-19-18
Deadlift (conv) with Belt
400 x 4 / 4 @ 5.5
435 x 4 / 4 @ 7
465 x 2 / 4 @ 9
465 x 2 / 4 @ 9
465 x 4 / 4 @ 9
405 x 4 @ 6
455 x 1 @ 6
grip failing on 465. First two sets only got 2 reps before grip was failing. Seems like my grip was week due to the elbow pain i've been having in the right arm. Used straps after that.

skipped the bench work due to elbow pain

Week 15, Day 3
3-15-18
High Bar Squat
255 x 5 / 5 @ 5
275 x 5 / 5 @ 7
285 x 5 / 5 @ 8
225 x 5 / 5
245 x 5 / 5 @ 5
legs stiff and pain in hip joints, backed off

Touch & Go Bench Press
185 x 8 / 8 @ 7
200 x 8 / 8 @ 9
185 x 8 / 8 @ 8.5
145 x 8 / 8
145 x 8 / 8
not feeling good in this session, backed off on the repeat sets

Week 15, Day 4
3-16-18
Skipped workout due to fatigue

Week 16, Day 1
3-19-18
Squat with Belt
305 x 4 / 4 @ 6.5
315 x 4 / 4 @ 7
335 x 4 / 4 @ 8
335 x 4 / 4 @ 9
315 x 4 / 4 @ 8
strength down and form a bit off. dropped weight to avoid injury

Bench Press
190 x 4 / 4 @ 6
200 x 4 / 4 @ 6.5
210 x 4 / 4 @ 8
210 x 4 / 4 @ 8.5
210 x 4 / 4 @ 8.5
210 x 4 / 4 @ 9
bench strength down too. Shoulder and elbow pain

Fucking done with this block. I'm spent. Good information learned during this block though. My strength defintly peaks around 4/5 weeks. After that i crash. Time for a pivot block
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