Andrew's Big 3 Journal

[Andrew]

12-4-18
Deadlift (conv) with Belt
385 x 6 @ 6.5
405 x 6 @ 7.5
425 x 6 @ 8
385 x 6 @ 7

deadlifts were moving fast. i did all the work strapless and did a static hold at the last rep of the 425 set. Working on grip strength

Close Grip Bench Press
165 x 3
165 x 3
165 x 3 @ 6
185 x 3
185 x 3
185 x 3 @ 7
205 x 3
205 x 3
205 x 3 @ 9
190 x 3
190 x 3
190 x 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 @ 6
45 x 8 @ 6
75 x 8 @ 8
75 x 8 @ 8
85 x 8 @ 8
85 x 8 @ 8
I suck really bad at these. dont have the coordination yet. will keep practicing

[Andrew]

12-6-18

Front Squat
155 x 3
155 x 3
155 x 3 @ 6
165 x 3
165 x 3
165 x 3 @ 7
185 x 3
185 x 3
185 x 3 @ 7
195 x 3
195 x 3
195 x 3 @ 8.5
cluster sets. for each weight, i'm doing 30sec break in between each set

Pendlay Row
105 x 20 @ 9.5 AMRAP
105 x 12 @ 6
110 x 12 @ 8

Pull Up with Monster Mini Band (3/4in)
175 x 7 @ 9
175 x 7 @ 9
175 x 7 @ 9

[Andrew]

12-7-18

just a wee bit of upper body volume 

Touch & Go Bench Press
190 x 8 @ 7
200 x 8 @ 8
205 x 8 @ 8.5
195 x 8 @ 8

Close Grip Floor Press
185 x 10 @ 9.5
155 x 12 @ 6
155 x 12 @ 7
155 x 12 @ 8
155 x 12 @ 8

Standing Military
115 x 7 @ 10
85 x 12 @ 7
85 x 12 @ 10

[ptreyesgreg]

Great looking work going on in here Andy!   Lots of good volume and variety.

With the front squats are you using a regular bar for those or your SSB turned backward?  I'm curious because I've seen videos of guys doing that with the SSB but I haven't tried it yet.

You going to be at Untamed anytime in the near future?  I'll be heading down there at some point this next week.

[Andrew]

Great looking work going on in here Andy!   Lots of good volume and variety.

With the front squats are you using a regular bar for those or your SSB turned backward?  I'm curious because I've seen videos of guys doing that with the SSB but I haven't tried it yet.

You going to be at Untamed anytime in the near future?  I'll be heading down there at some point this next week.

I’m using the regular bar OPB for the front squats. Haven’t tried the SSB for fronts yet. My front rack feels ok, but it may be the weak point as I increase load. I’m gonna give it a go for the next few weeks and see how it progresses.

Won’t be at Untamed again until Jan. I’m super busy at work with end of year stuff, and will be working it all out of my Quincy office. Hopefully we get some training in as thing settle in with the new year

[ShawnJ]

Great job this block Andy, some cool variations and liking the cluster sets! I have come to really enjoy front squats, well, light high rep ones anyway lol

[ptreyesgreg]

Won’t be at Untamed again until Jan. I’m super busy at work with end of year stuff, and will be working it all out of my Quincy office. Hopefully we get some training in as thing settle in with the new year

Yeah I hear that about being busy with EOY stuff.  It's been the same way for me.  I'm hoping to start making it down there at least once a week (and maybe up to 3 times / wk).  I plan to take my training up a few notches going into the new year.  It seems to give my lifts a little extra oomph working out around the strong dudes in there.

[Andrew]

Won’t be at Untamed again until Jan. I’m super busy at work with end of year stuff, and will be working it all out of my Quincy office. Hopefully we get some training in as thing settle in with the new year

Yeah I hear that about being busy with EOY stuff.  It's been the same way for me.  I'm hoping to start making it down there at least once a week (and maybe up to 3 times / wk).  I plan to take my training up a few notches going into the new year.  It seems to give my lifts a little extra oomph working out around the strong dudes in there.

i agree, the atmosphere in there is killer!

[Andrew]

Great job this block Andy, some cool variations and liking the cluster sets! I have come to really enjoy front squats, well, light high rep ones anyway lol

its a fun block so far, i'm enjoying trying some new stuff and higher rep work

[Andrew]

Wk2, D1

Squat with Belt
275 x 6 / 6 @ 5.5
295 x 6 / 6 @ 6
315 x 6 / 6 @ 6.5
295 x 6 / 6 @ 6
much better tonight than last week. Body is cooperating, no tightness anymore

Bench Press
185 x 6 / 6 @ 6
205 x 6 / 6 @ 8
210 x 6 / 6 @ 9.5
200 x 6 / 6 @ 9
strong night but fatigue setting in pretty quick

Bench Press with Feet Up
195 x 7 / 12 @ 10
150 x 12 / 12 @ 8
150 x 12 / 12 @ 8
was gassed out a the start of these, reduced load for down sets and got some good reps in

[reduni]

Glad the back is cooperating again. To be honest I'm not a fan of volume ::)but I'm seeing results with it myself. Hard to argue with that. Squats looked nice and smooth.

[Andrew]

Glad the back is cooperating again. To be honest I'm not a fan of volume ::)but I'm seeing results with it myself. Hard to argue with that. Squats looked nice and smooth.

I'm with you, anything over 3 reps per set is too high of reps for me,,,haha...but it does produce results

[Andrew]

W2, D2
12-11-18

Deadlift (conv) with Belt
385 x 6 / 6 @ 7
410 x 6 / 6 @ 7.5
440 x 6 / 6 @ 8.5
410 x 6 / 6 @ 8
back of left knee is a bit sore but was able to get through all the sets ok. Rated top set at RPE8.5 but vid looks more like a 7.

Close Grip Bench Press
175 x 3 / 3
175 x 3 / 3
175 x 3 / 3 @ 6
190 x 3 / 3
190 x 3 / 3
190 x 3 / 3 @ 7
210 x 3 / 3
210 x 3 / 3
210 x 3 / 3 @ 9
195 x 3 / 3
195 x 3 / 3
195 x 3 / 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 / 8
45 x 8 / 8
95 x 8 / 8
95 x 8 / 8
105 x 8 / 8
105 x 8 / 8 @ 8
used a barbell i the rack for stability

[Andrew]

12-14-18

combo of 2 workouts, i took 12-13 off because when i was warming up i got a phone call from a friend that i hadnt spoken with in 10yrs. Ended up on the phone for a few hours.

Front Squat
165 x 3
165 x 3
165 x 3 @ 7
175 x 3
175 x 3
175 x 3 @ 7.5
195 x 3
195 x 3
195 x 3 @ 8
205 x 3
205 x 3
205 x 3 @ 8

Pendlay Row
135 x 15 / 12 @ 10
135 x 9 / 12 @ 9.5
135 x 9 / 12 @ 10

Touch & Go Bench Press
190 x 8 / 8 @ 7
200 x 8 / 8 @ 8
205 x 8 / 8 @ 9
195 x 8 / 8 @ 8.5

Close Grip Floor Press
185 x 9 / 12 @ 9.5
155 x 12 / 12 @ 9
155 x 8 / 12 @ 10
155 x 10 / 12 @ 10
155 x 8 / 12 @ 9

[Andrew]

12-17-18
Wk3, D1 of current block

Squat with Belt
300 x 6 @ 6.5
320 x 6 @ 7.5
340 x 6 @ 8.5
320 x 6 @ 9

Bench Press
185 x 6 @ 7
200 x 6 @ 8
210 x 6 @ 9
195 x 6 @ 8.5

Bench Press with Feet Up
170 x 13 @ 10
150 x 12 @ 9
150 x 12 @ 8.5

notes: 3wks into a cut. strength is maintaining ok, but i think i'm losing some stamina on the high rep bench sets