Author Topic: Andrew's Big 3 Journal  (Read 59367 times)

Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1245 on: September 06, 2018, 05:26:22 PM »
Great looking workout Andy.  Excellent volume on the deads with the 4x4 at 435.  Strength is looking real good there.
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 #1246 on: September 07, 2018, 11:02:48 PM »
Great looking workout Andy.  Excellent volume on the deads with the 4x4 at 435.  Strength is looking real good there.

thanks Greg. I want to make a run at 600 soon
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1247 on: September 07, 2018, 11:03:11 PM »
9-6-18

High Bar Squat
305 x 1 @ 7
325 x 1 @ 8
315 x 3 @ 8
295 x 3 @ 7

Touch & Go Bench Press
225 x 1 @ 6
235 x 1 @ 7
245 x 1 @ 8
200 x 8 @ 8
190 x 8 @ 7
190 x 8 @ 7

Bench Press with Feet Up
175 x 8 @ 6
180 x 8 @ 8
180 x 8 @ 8.5
180 x 8 @ 9.5
165 x 8 @ 10
tris really gave out on the second to last set

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

9-7-18

Deadlift (conv) with Mini Band (1/2in)
415 x 1 @ 5.5
455 x 1 @ 8
440 x 3 @ 9
425 x 3 @ 8.5
all sets beltless, with straps. band tension is 75lbs at top

Floor Press
230 x 1 @ 7
240 x 1 @ 8
230 x 3 @ 9
220 x 3 @ 8
220 x 3 @ 8.5

Low Pin Good Morning
95 x 10 @ 5
115 x 10 @ 6
135 x 10 @ 7
new movement, trying to use hamstrings/glutes. Hamstrings dont feel equal, feels like left side is doing most of the work
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1248 on: September 08, 2018, 01:22:13 PM »
Great looking workout Andy.  Excellent volume on the deads with the 4x4 at 435.  Strength is looking real good there.

thanks Greg. I want to make a run at 600 soon

Awesome Andy!  I know you can knock it out with your focus and your programming.  It'll be fun to watch you roll towards 600. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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/

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1249 on: September 11, 2018, 11:58:45 AM »
thanks Greg
-----------
9-10-18

Week 2 of Development block

Squat with Belt
355 x 1 @ 5.5
385 x 1 @ 8
335 x 4 @ 7
335 x 4 @ 6.5
335 x 4 @ 7
335 x 4 @ 7

Bench Press
225 x 1 @ 7
235 x 1 @ 8
220 x 4 @ 9
205 x 4 @ 7
205 x 4 @ 7

Pendlay Row
135 x 8 @ 6
140 x 8 @ 6
145 x 8 @ 7
145 x 8 @ 8
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1250 on: September 11, 2018, 11:20:58 PM »
Strong shit all around buddy, squats are taking off, bench is growing and deads are on fire 🔥
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Re: Andrew's Big 3 Journal
« Reply #1251 on: September 12, 2018, 01:28:57 PM »
Strong shit all around buddy, squats are taking off, bench is growing and deads are on fire 🔥

thanks, building some good momentum! Its a struggle to break new ground, but i'm almost back to where i was in May. I'm really looking forward to some bench PR's. My numbers are still a little down from May, but the difference is now i am benching without pain and my technique feels better. I think i should be able to push past my previous max if it keeps going this way
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1252 on: September 12, 2018, 01:31:00 PM »
9-11-18

Deadlift (conv) with Belt
465 x 1 @ 6
505 x 1 @ 7.5
445 x 4 @ 7
445 x 4 @ 8
445 x 4 @ 7
445 x 4 @ 8
focusing on driving with legs and setting lats. bar was moving good

2ct Pause Bench Press
215 x 1 @ 7
225 x 1 @ 7.5
230 x 1 @ 8 PR
215 x 4 @ 9
205 x 4 @ 8
205 x 4 @ 8

Front Squat
45 x 10
95 x 10
135 x 10 @ 8
145 x 10 @ 8
found a better front rack position on last set. Narrowed the grip a little and used 3 fingers per hand and i seemed to be able to lock the bar in better, hopefully i can start loading these more in the future

Notes: Got a small PR on 2Ct pause bench (1.4lbs PR, with an E1RM of 249.5). First PR i've seen hit my log for over 5 months. I'll take it
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1253 on: September 15, 2018, 01:22:03 AM »
9-13-18
High Bar Squat
315 x 1 @ 6
335 x 1 @ 8
325 x 3 @ 9
305 x 3 @ 8

Touch & Go Bench Press
225 x 1 @ 7.5
235 x 1 @ 8
190 x 8 @ 8
180 x 8 @ 7
180 x 8 @ 8
right pec tight. Strength off a bit from last week

Bench Press with Feet Up
165 x 8 @ 7
165 x 8 @ 7
170 x 8 @ 8
170 x 8 @ 7
170 x 8 @ 9
achy tonight, overall not a strong night

--------------------------
9-14-18

Deadlift (conv) with Mini Band (1/2in)
405 x 1 @ 5
465 x 1 @ 8 PR E1RM is 505/580 at lockout
455 x 3 @ 9
425 x 3 @ 8

Floor Press
230 x 1 @ 7
245 x 1 @ 8
235 x 3 @ 8.5
225 x 3 @ 7
225 x 3 @ 8

Low Pin Good Morning
135 x 10 @ 5
145 x 10 @ 5
185 x 10 @ 7
learning these. 2nd set felt good so i added +40lb for last set and it still moved good. Looking like maybe i can load these up a bit.

great session, felt good to finish the week strong after yesterday's lackluster session. Not sure what was going on with my body yesterday, it was real achy everywhere but today back to normal.
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1254 on: September 15, 2018, 07:43:39 PM »
Great looking workout today Andy.  I liked the look of those deadlifts w/ bands on IG.  That's great you're back to normal after that achy crap feeling yesterday.  I'm glad it wasn't the flu or something.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 #1255 on: September 19, 2018, 03:52:44 PM »
Great looking workout today Andy.  I liked the look of those deadlifts w/ bands on IG.  That's great you're back to normal after that achy crap feeling yesterday.  I'm glad it wasn't the flu or something.

thanks. I think the band deads are helping my lockout strength on my comp deads
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1256 on: September 19, 2018, 03:53:00 PM »
Week 3 of Dev Block

9-17-18

Squat with Belt
355 x 1 @ 5
395 x 1 @ 8
345 x 4 @ 7
345 x 4 @ 7
345 x 4 @ 8
345 x 4 @ 7.5
lost tightness in hole on 395 rep and got a little wobbly on way up. bar speed was still pretty fast. Need to be more patient and control the decent on the heavy singles

Bench Press
230 x 1 @ 7
240 x 1 @ 8
225 x 4 @ 9
210 x 4 @ 7
210 x 4 @ 8

Pendlay Row
135 x 8 @ 6
145 x 8 @ 7
155 x 8 @ 7
155 x 8 @ 7
add more weight next week

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

9-18-18

Deadlift (conv) with Belt
475 x 1 @ 5.5
515 x 1 @ 7.5
455 x 4 @ 7
455 x 4 @ 7.5
455 x 4 @ 8
455 x 4 @ 9

2ct Pause Bench Press
215 x 1 @ 7
225 x 1 @ 7.5
235 x 1 @ 8
220 x 4 @ 10
205 x 4 @ 8
205 x 4 @ 8
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1257 on: September 19, 2018, 03:56:46 PM »
Just catching up on everyone's progress. You have some huge lifts going on here Andy. Made some really solid progress over the summer. Looks like the coaching and programming has done a lot of good. When are you thinking of competing again?
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

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Re: Andrew's Big 3 Journal
« Reply #1258 on: September 20, 2018, 11:57:28 PM »
Shit buddy, nice work on that 395, moved quick! Strong as 515 @7.5 pull and was really impressed with the beltless highbar on IG!! This meet is gonna be a total domination!!
Mirin hard!
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Re: Andrew's Big 3 Journal
« Reply #1259 on: September 22, 2018, 02:15:35 PM »
Just catching up on everyone's progress. You have some huge lifts going on here Andy. Made some really solid progress over the summer. Looks like the coaching and programming has done a lot of good. When are you thinking of competing again?

thanks Rich, the coaching and programming is going well. It helps me stay consistent with my training and i'm also staying healthy which is leading to more weight on the bar. My next comp is November 17th, Boss of Norcal 8. It's a USAPL meet at Dan Green's gym in Mountain View, CA

Shit buddy, nice work on that 395, moved quick! Strong as 515 @7.5 pull and was really impressed with the beltless highbar on IG!! This meet is gonna be a total domination!!
Mirin hard!

Thanks bud, i like the mindset. total domination
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