Author Topic: Andrew's Big 3 Journal  (Read 60119 times)

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1275 on: October 06, 2018, 07:00:59 PM »
Congrats on the new pr's Andrew. It always feels good to hit new territory. Makes the pain seem worthwhile.

Thanks Rich it does feel good. Even though the PR's are small, they are hard to come by these days so i'll take it!

Awesome 415 Andy! Things are coming together perfect, looking forward to the peaking block!

thanks. Me and Ross are getting things dialed in pretty well now.  6 wks out now. Shit is getting real at this point. Peak time
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1276 on: October 06, 2018, 07:02:21 PM »
10-3-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 6
535 x 1 @ 8
465 x 4 @ 8
465 x 4 @ 8
465 x 4 @ 8.5
465 x 4 @ 9
still sick. moved this session to Wednesday so i could rest Tuesday. May have helped some but no appetite today, and fatigued. Happy to get through all these deads without reducing load. Stopped the workout here and skipped the assistance lifts

-------------------
10-4-18

High Bar Squat
275 x 1 @ 6
315 x 1 @ 7
305 x 3 @ 7
225 x 5
reduced intensity due to fatigue/right hamstring tightness

Touch & Go Bench Press
195 x 1
worked up to a single at 195 and stopped. Elbows and pecs were hurting. Didnt make it through warmups

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

End of Dev Block. Talked to coach and he said to take Friday off. My fatigue really spiked at the end of this block, i think mostly because of being sick and not sleeping whilst continuing to lift during this last week. All in all, great block, finished with SBD singles @8RPE of 425/250/535
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1277 on: October 06, 2018, 07:05:10 PM »
quick update, i started a thread in the nutrition section about the Renaissance Periodization Diet template. I'll be running their template for mass gain for the next 6 wks as i head into the meet. My goal is to dial in my nutrition for performance for the meet. My current BW is 219, putting me in a good spot for mass gain and competing in the 105kg class

It was nice to take yesterday off training, and i'm relaxing today. Feeling better. I finally am getting past this cold. Next week is a pivot block, and then the final peak block begins.
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1278 on: October 08, 2018, 06:26:45 PM »
Your deadlifts are impressive Andy. Gives me something to shoot for. Hope the ebola's are done with soon. I'm interested in how your nutrition planning helps with your overall progress. Me thinks you'll have a good meet.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1279 on: October 27, 2018, 09:50:25 PM »
Your deadlifts are impressive Andy. Gives me something to shoot for. Hope the ebola's are done with soon. I'm interested in how your nutrition planning helps with your overall progress. Me thinks you'll have a good meet.

thanks Rich, i think you'll be in the 500's no problem, real soon
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1280 on: October 27, 2018, 09:50:36 PM »
Time to start logging again. I did a 2 wk pivot (nothing exciting), but started a new development block on 10-22. Here are my sessions from the first week. It went well, this is by far the highest intensity block I've ever embarked on. Singles @8 and then 2 sets of 2 reps at 90%1RM on squat and deadlift. The 2 reps sets at 90% will really keep me honest on RPE. If i underestimate RPE on the single at 8 and then base the doubles off of that, i will get stapled. Doubles at 90 are no joke

10-22-18
Squat with Belt
355 x 1 @ 6
385 x 1 @ 8
375 x 2 @ 8
375 x 2 @ 8.5

Bench Press
220 x 1 @ 6
235 x 1 @ 8
225 x 3 @ 9
215 x 3 @ 8.5
215 x 3 @ 9

Standing Military
115 x 6 @ 6
120 x 6 @ 7
125 x 6 @ 7.5
125 x 6 @ 8
125 x 6 @ 8.5
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1281 on: October 27, 2018, 09:51:03 PM »
10-23-18

Deadlift (conv) with Belt
455 x 1 @ 5
495 x 1 @ 7
515 x 1 @ 8
505 x 2 @ 8.5
505 x 2 @ 8.5

Low Pin Bench Press
225 x 1 @ 8
220 x 3 @ 9
205 x 3 @ 8
205 x 3 @ 8.5

Bulgarian Split Squat
220 x 8 @ 6
235 x 8 @ 7
235 x 8 @ 8
245 x 8 @ 8
BW is 220. Including BW in this
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1282 on: October 27, 2018, 09:51:33 PM »
10-25-18

Safety Bar Squat
285 x 1 @ 7
300 x 1 @ 8
290 x 3 @ 8.5
275 x 3 @ 8
275 x 3 @ 8
realized after i was done that i have my handles installed upside down on the black widow SSB. This means i've been doing these with the weights cantilevered up higher and further in front of me

Close Grip Bench Press
215 x 1 @ 6.5
225 x 1 @ 7
235 x 1 @ 8
205 x 6 @ 8.5
195 x 6 @ 8
195 x 6 @ 9

Wide Grip Bench Press
160 x 8 @ 6
170 x 8 @ 6.5
175 x 8 @ 8
175 x 8 @ 8.5
175 x 8 @ 8
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1283 on: October 27, 2018, 09:51:59 PM »
10-26-18

2ct Pause Deadlift (conv)
455 x 1 @ 7
475 x 1 @ 8
460 x 3 @ 8.5
435 x 3 @ 7
435 x 3 @ 8.5

Bench Press with Slingshot
240 x 1 @ 5
260 x 1 @ 6
275 x 1 @ 8
265 x 3 @ 8.5
250 x 3 @ 7.5
250 x 3 @ 7

Romanian Deadlift
225 x 10 @ 7
235 x 10 @ 6
255 x 10 @ 7
constant tension. not letting weights touch floor

Notes: Good finish to week 1 of the Dev block. Bench strength really came back, and deadlifts are feeling locked in. Gonna crush next week
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1284 on: October 28, 2018, 07:59:07 AM »
Everything is on point Andy, great first week! A big meet is there for the taking!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1285 on: November 21, 2018, 03:41:47 PM »
USAPL Boss of Norcal 8

Meet went perfect, went 9/9 with 27 white lights. Planning and execution was on point. Bench was my biggest surprise where it actually exceeded expectation on meet day. This is huge for me because bench is a challenging lift for me, and in previous meets bench has felt crappy. Meet day benches were flying up which was freakin awesome. Some different things we did for this prep was my final block was very high intensity/low volume. I also trained full itensity even on meet week. 5 days out i squatted 415x1, and 2 sets of 2 at 405 and benched 245x1 with down sets of X3@9. 4 days out i deadlifted 545x1 and 2 sets of 2 at 530lbs. This worked for me. I was accustomed to platform level intensity and it helped with the execution a lot.

BW at meet: 99.3kg/218.8lb

Squat with Belt
182.5/402 x 1 @ 7
195/430 x 1 @ 9
202.5/446 x 1 @ 10

Bench Press
110/242 x 1 @ 6.5
115/254 x 1 @ 8
120/265 x 1 @ 8.5/9

Deadlift (conv) with Belt
240/529 x 1 @ 7.5
255/562 x 1 @ 9
260/584 x 1 @ 10

Meet total: 587.5/1295, wilks 359
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1286 on: November 23, 2018, 07:19:06 PM »
USAPL Boss of Norcal 8

Meet went perfect, went 9/9 with 27 white lights. Planning and execution was on point. Bench was my biggest surprise where it actually exceeded expectation on meet day. This is huge for me because bench is a challenging lift for me, and in previous meets bench has felt crappy. Meet day benches were flying up which was freakin awesome. Some different things we did for this prep was my final block was very high intensity/low volume. I also trained full itensity even on meet week. 5 days out i squatted 415x1, and 2 sets of 2 at 405 and benched 245x1 with down sets of X3@9. 4 days out i deadlifted 545x1 and 2 sets of 2 at 530lbs. This worked for me. I was accustomed to platform level intensity and it helped with the execution a lot.

BW at meet: 99.3kg/218.8lb

Squat with Belt
182.5/402 x 1 @ 7
195/430 x 1 @ 9
202.5/446 x 1 @ 10

Bench Press
110/242 x 1 @ 6.5
115/254 x 1 @ 8
120/265 x 1 @ 8.5/9

Deadlift (conv) with Belt
240/529 x 1 @ 7.5
255/562 x 1 @ 9
260/584 x 1 @ 10

Meet total: 587.5/1295, wilks 359

Awesome job Andy!  It looks like you're all your hard work really paid off.  That RTS programming really seems to be working nicely for you.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1287 on: November 23, 2018, 07:56:33 PM »
Buddy, u fulfilled all of my expectations of you! Hard ass work gets fantastic results! Solid congratulations my friend, you deserve all the glory with this one!
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1288 on: December 07, 2018, 09:35:43 PM »
USAPL Boss of Norcal 8

Meet went perfect, went 9/9 with 27 white lights. Planning and execution was on point. Bench was my biggest surprise where it actually exceeded expectation on meet day. This is huge for me because bench is a challenging lift for me, and in previous meets bench has felt crappy. Meet day benches were flying up which was freakin awesome. Some different things we did for this prep was my final block was very high intensity/low volume. I also trained full itensity even on meet week. 5 days out i squatted 415x1, and 2 sets of 2 at 405 and benched 245x1 with down sets of X3@9. 4 days out i deadlifted 545x1 and 2 sets of 2 at 530lbs. This worked for me. I was accustomed to platform level intensity and it helped with the execution a lot.

BW at meet: 99.3kg/218.8lb

Squat with Belt
182.5/402 x 1 @ 7
195/430 x 1 @ 9
202.5/446 x 1 @ 10

Bench Press
110/242 x 1 @ 6.5
115/254 x 1 @ 8
120/265 x 1 @ 8.5/9

Deadlift (conv) with Belt
240/529 x 1 @ 7.5
255/562 x 1 @ 9
260/584 x 1 @ 10

Meet total: 587.5/1295, wilks 359

Awesome job Andy!  It looks like you're all your hard work really paid off.  That RTS programming really seems to be working nicely for you.

Thanks Greg. I've been with RTS about a year now, and we are really starting to gather some good data on what i respond well to. Next meet will probably be even better, and cross the 1300lb threshold!

Buddy, u fulfilled all of my expectations of you! Hard ass work gets fantastic results! Solid congratulations my friend, you deserve all the glory with this one!

Thanks Shawn, it was a kick ass meet, everything was dialed. My body was wrecked for a few days afterwards though :D 
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Online Andrew

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Re: Andrew's Big 3 Journal
« Reply #1289 on: December 07, 2018, 09:36:12 PM »
Time to start logging. This week i started a 4wk hypertrophy block. I'm doing some cluster sets and AMRAP's.

12-3-18
Squat with Belt
295 x 6 @ 7
305 x 6 @ 9
Rated a 9RPE solely due to low back straining at bottom of each rep. Stopped squats early to avoid injury. Squats felt horrible, body felt wrecked.

Bench Press
185 x 6 @ 7
190 x 6 @ 7
200 x 6 @ 8
195 x 6 @ 8
Bench feeling good. Good start to block.

Bench Press with Feet Up
180 x 13 @ 9.5
175 x 12 @ 9.5
175 x 11 @ 10
failed last rep of last set onto safeties
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