Author Topic: Andrew's Big 3 Journal  (Read 77915 times)

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1320 on: May 17, 2019, 04:27:50 PM »
Great to see ya logging again bruh! Like the looks of things. Are you training 4 days a week?
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1321 on: May 18, 2019, 02:25:15 PM »
Great to see ya logging again bruh! Like the looks of things. Are you training 4 days a week?

Yes, im still doing M,T,Th,F
Also still doing the emerging strategies framework. 5 week blocks. still dont know what my pivots will look like.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1322 on: May 18, 2019, 02:25:39 PM »
Wk3, D4, 5-17-19

2 inch Deficit Deadlift w/ belt   
465x1@8
435x3@8
400x3@7
400x3@8

https://www.youtube.com/watch?v=ogxgevNjnog
         
1 board bench press w/ 1ct pause
235x1@8
220x3@8
205x3@6
205x3@6
         
         
Beltless SLDL
165x9@5
195x9@6
235x9@8
215x9@8
         
Super set         
A. Lever Row
37.5x13@8
37.5x13@8
37.5x12@8
         
         
B. Skull crusher
70x8@8
stopped here. Wrist pain
« Last Edit: May 18, 2019, 02:27:28 PM by Andrew »
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Online ptreyesgreg

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Re: Andrew's Big 3 Journal
« Reply #1323 on: May 20, 2019, 02:09:09 PM »
Glad to hear things are going better for your daughter Andy.  Good to see you back in here and logging.  It sounds like you are on a good path (as always) with your training man.  I'll be curious to watch how your new coach sets things up.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1324 on: May 21, 2019, 01:20:38 PM »
Glad to hear things are going better for your daughter Andy.  Good to see you back in here and logging.  It sounds like you are on a good path (as always) with your training man.  I'll be curious to watch how your new coach sets things up.

thanks. So far i like my new programming. More attention to correcting weaknesses, and superset hypertrophy work at the end of sessions are killer. I never did those before, it feels good to finish the workout with a solid pump
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1325 on: May 21, 2019, 01:20:48 PM »
Wk4, D1 5-20-19

Comp Squat
375x1@8
285x5@6
285x5@6
285x5@7
285x5@7
285x5@8
         
Comp Bench
235x1@7.5
195x5@6
195x5@6
195x5@7
195x5@6
195x5@7
         
Super set          
A. Wide Grip Push up
215x22@8
215x22@8
215x20@9
         
B. Barbell Curl
55x12@8
55x12@8
55x12@9
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1326 on: May 22, 2019, 12:03:15 PM »
Wk4, D2, 5-21-19

Wide grip bench w/ 2ct pause
230x1@8
215x3@8
200x3@7
200x3@7
         
Comp Deadlift   
515x1@8
390x5@5
390x5@6
390x5@6
390x5@7
390x5@8

https://www.youtube.com/watch?v=GTp8wNlxzs8
         
Tempo Leg Press 3-2-0   
135x10@5
225x10@6
315x10@7
405x10@8
         
Super set         
A. Strict Barbell row w/ pause
70x8@8
70x9@8
70x8@8
         
B. Side lateral raise
10'sx15@8
10'sx15@8
10'sx10@8
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #1327 on: May 22, 2019, 12:26:50 PM »
Strong lift Andrew and looked real smooth. I'm liking how your program is laid out. Looks like a nice compliment  of exercises. All except maybe tempo leg press. That just sounds nasty :-\
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1328 on: May 22, 2019, 01:37:58 PM »
Strong squats and pulls Andy, also like the layout, bit of fun supersets at the end to tie it all in
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1329 on: May 25, 2019, 12:12:03 PM »
Strong lift Andrew and looked real smooth. I'm liking how your program is laid out. Looks like a nice compliment  of exercises. All except maybe tempo leg press. That just sounds nasty :-\

thanks-we made the leg press tempo because i've got a problem with my left knee. It gets inflammed, and sore in the back of the knee. It seems to tolerate the tempo work better for some reason.

Strong squats and pulls Andy, also like the layout, bit of fun supersets at the end to tie it all in

thanks, i'm almost back to normal on strength. At a bit lower bodyweight too. I'm at about 215
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1330 on: May 25, 2019, 12:12:34 PM »
Wk4, D3, 5-23-19

2ct pause SSB squat w/ belt   
345x1@8
320x3@8
295x3@7
295x3@7
         
Comp bench    
195x6@7
200x6@8
205x6@8
190x6@6
         
Feet up bench w/ 1ct pause
145x9@6
150x9@7
150x9@8
150x9@8
150x9@9
         
Super set         
A. Pull ups   
215x5@8
215x5@8
215x3@8
         
B. Barbell Curl    
45x12@8
45x10@8
45x8@8
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1331 on: May 25, 2019, 12:25:39 PM »
Wk4, D4
5-24-19

Notes: Started logging in RTS again. I like the tracking and trending

2" Deficit Deadlift (conv) with Belt
485 x 1 @ 8
455 x 3 @ 8
420 x 3 @ 6
420 x 3 @ 7

https://www.youtube.com/watch?v=AjZaALZeRvE

1 ct pause 1 Board Bench Press
255 x 1 @ 8.5 (+20lbs from last week)
235 x 3 @ 8
215 x 3 @ 6
215 x 3 @ 7

Stiff Leg Deadlift
185 x 9 @ 6
225 x 9 @ 7
245 x 9 @ 8
225 x 9 @ 7

Superset
Lever Row
42.5 x 15 @ 8
42.5 x 15 @ 8
42.5 x 15 @ 8

Dips
215 x 6 @ 8 Changed to dips because skull crushers were causing wrist pain
215 x 8 @ 8
215 x 8 @ 8
« Last Edit: May 25, 2019, 12:33:55 PM by Andrew »
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #1332 on: May 26, 2019, 04:23:07 PM »
Everything is looking very impressive Andy, 345 SSB is no joke! Deads are flying, Bench is flying, no holes in the game right now! U have a comp. lined up?
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1333 on: May 28, 2019, 12:04:12 PM »
Everything is looking very impressive Andy, 345 SSB is no joke! Deads are flying, Bench is flying, no holes in the game right now! U have a comp. lined up?

thanks-no comps lined up for now. I think if things keep going well I will do one this fall.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #1334 on: May 28, 2019, 12:04:21 PM »
Wk5, D1
5-27-19

Squat with Belt
385 x 1 @ 8
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 6
290 x 5 @ 7

Bench Press
245 x 1 @ 8
200 x 5 @ 5
200 x 5 @ 6
200 x 5 @ 6
200 x 5 @ 6.5
200 x 5 @ 7

Superset
Wide Grip Push Up
215 x 25 @ 8
215 x 22 @ 8
215 x 18 @ 8

Curls
60 x 12 @ 9
60 x 12 @ 9
60 x 8 @ 9
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