Andrew_s trolled a man in Reno just to watch him lulz

[PBateman2]

Sick chest session! Diggin the videos.

Your DB Flyes...flat or incline? Mix it up? Underrated exercise.

[Andrew_S]

Sick chest session! Diggin the videos.

Your DB Flyes...flat or incline? Mix it up? Underrated exercise.

Thanks big man. Just flat right now. It's working as a good finisher for chest...I normally don't go wide (BB, DBs, whatever) so I'm feeling it even with that light weight. Like it for sure.



W3D1
10-30-11

BB Rows
225 x 6,7,10

Pull ups
BW x 10 x 2

Rack Chins
BW x 12,10

Bench Press
215 x 4,3,3

Seated OH Press
135 x 3
115 x 6 x 2

Seated OH Press Partials (chest to foreheadish)
95 x 14,12

Hammer Curls
30 x 20 x 2



Long workout, but in a good way. I need to remember to try and keep my back down on rows...I get amped up for the set and I don't even think about it. Not too bad on bench after torching chest on Friday. Trying to see if I can progress on OH pressing just going down to parallel (upper arm to floor), and making up the different with some off the chest partials. I think I just need to get some heavier weight in my hands and chip away...OH and incline pressing is my bane, but I'm going to make it my bitch.

[Andrew_S]

W3D2
10-31-11

Deads
275 x 5
315 x 5
345 x 5
365 x 5

SLDL
285 x 10
225 x 12

BSS
50 x 10 x 2

Leg Extensions
90 x 40,30

Lying Leg Curls
50 x 40,25

Standing Calf Raise
275 x 10 x 3



Back was toast from yesterday, but the game must go on. Tried some conventional deads...just wasn't feel the sumo deads for some reason. Form was naaaaasty, but I'm not surprised! I think my ab/adductors are weaker from squatting with a more narrow stance. That's the run down, the workout felt pretty good.

[psychodiver9]

Solid numbers. Good lift

[Andrew_S]

Long ways to go to get my deadlift decent looking and improved, but thanks. Pretty much want to focus on SLDL/RDL with PHAT for better recovery.

[AWD_TURBO]

Hey Andrew, took me too long to find this but I'm in now. Mirin pretty much all your lift numbers. I loved PHAT when I did it too!

[Andrew_S]

Hey Andrew, took me too long to find this but I'm in now. Mirin pretty much all your lift numbers. I loved PHAT when I did it too!

Thanks. The basic template seems to have a lot of room for adjustment, and I'm digging it. After 4 weeks I'm going to see what is and isn't working, adjust a tiny bit, and ride it out for as long as I can.

[AWD_TURBO]

Thanks. The basic template seems to have a lot of room for adjustment, and I'm digging it. After 4 weeks I'm going to see what is and isn't working, adjust a tiny bit, and ride it out for as long as I can.

Sounds like a great plan. I moved my heavy shoulders day in with my heavy leg day to take some volume out on heavy upper. It seemed to help as I wasn't so gased by the time I got to shoulders.

[JHarden]

Just found this and read through. You've got a nice strength to weight ratio. Love the vids.

Keep it up. Subbed for sure.

[Andrew_S]

Thanks! Funny people keep saying that in here, I feel so weak on everything.

[AWD_TURBO]

Thanks! Funny people keep saying that in here, I feel so weak on everything.

Me too, for my size and weight I feel like I should be stronger, but I'm working on it.

[jak3e1992]

In. Funny and strong!

[psychodiver9]

Me too, for my size and weight I feel like I should be stronger, but I'm working on it.

I know this feel. Feelsbadman

[Andrew_S]

Me too, for my size and weight I feel like I should be stronger, but I'm working on it.

I think a lot of it for me is because I like doing different things with resistance training, rather than just pushing the big three. I went quite a while without deadlifting and came back to a PR, even if it was ugly from lack of practice. With this bone spur thing on my back I can't back squat, but I was doing zerchers and fronts...all good stuff. I also didn't even BB bench during my long cut and just used DBs.

That being said, I'm also going to work on it. I got a manta ray in the mail just today, so I should be able to do a form of back squatting to improve there...will know tomorrow how it feels. I'm back to BB bench, and I think pushing SLDL will help me get over a 450 deadlift.

[AWD_TURBO]

Yeah, I used to do my own made up splits for the longest time and only worried about cutting and thought 10 reps per set was the only way to work. Then I found PHAT and my strength increase ten fold, I remember starting with Flat DB bench using 80x5 for my heavy days, by the end of my cut I was doing 100x5 and 110x3.

Whats a Manta Ray?

[psychodiver9]

Yeah, I used to do my own made up splits for the longest time and only worried about cutting and thought 10 reps per set was the only way to work. Then I found PHAT and my strength increase ten fold, I remember starting with Flat DB bench using 80x5 for my heavy days, by the end of my cut I was doing 100x5 and 110x3.

Whats a Manta Ray?

Are we twins?

[AWD_TURBO]

Are we twins?

Separated by 6 years but yes haha

[Andrew_S]

http://www.amazon.com/Power-Systems-.../dp/B0017DGBY8

It's like a poor mans safety squat bar (SSB). Forces you to keep more upright (so it's like a high bar squat), but if it let's be back squat I'll be pretty happy.

[AWD_TURBO]

Thats awesome that you can back squat again!

[Andrew_S]

Thats awesome that you can back squat again!

Haven't used it yet, but I'm pretty excited to put some weight on it tomorrow. Right in time, I feel like my front squats have stagnated.

[spicyprice]

[QUOTE=Andrew_S;773941883 I think I just need to get some heavier weight in my hands and chip away...OH and incline pressing is my bane, but I'm going to make it my bitch.[/QUOTE]

I like where this log is going..........



You in Reno?

[Andrew_S]

I like where this log is going..........



You in Reno?

Nope, just a take on a J. Cash song.

[spicyprice]

Nope, just a take on a J. Cash song.

Ah, got it. Was going to have to make jokes about the sh##hole town you lived in if it were true

[Andrew_S]

Ah, got it. Was going to have to make jokes about the sh##hole town you lived in if it were true

If you want to be rough with me, don't let that stop you.

[SyphilisBrah]

oh lawd.
this is the same andrew_s from the other site we used to visit.

bet ya cant guess who i am

[Andrew_S]

oh lawd.
this is the same andrew_s from the other site we used to visit.

bet ya cant guess who i am

idunnolol.jpg

Just kidding, what's up. I checked out the blog/log, but it didn't seem like you were updating. Lifting motivation back in full gear?





W3D3
11-2-11

Yates Row
135 x 20 x 3

Rack Chins
+25 x 7,6,6

DB Rows
100 x 15 x 3

T-Bar Row
120 x 10

Seated OH Press
95 x 12,12,6

Upright Rows (I do it this way FYI, not the up to the neck shoulder killer way)
100 x 20 x 2

DB Lateral Raise
17.5 x 20 x 3

CG Band Pulldowns
Mini(dbl) x 25 x 2


Trying something different with rows again on the hyper day. I like this style and think I will keep it in, but I'll do it slower with a squeze at top, and when I make my changes move it down in the lift order. I would rather start doing some band work first thing to warm up and then go straight into DB rows, followed by Yates rows.
Hyper back day is a mess in general and I will correct it, but not by adding t-bar rows! I haven't done them in so long, and they still mess with my lower back even though I used warm up weight.

[Andrew_S]

W3D4
11-3-11

Manta Ray Squat
135 x 6
155 x 6
175 x 3
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
285 x 1
295 x F

225 x 5 x 3

Leg Extensions
110 x 40,25,20

Leg Curls
75 x 20,15




Last time I back squatted before I had to stop my ATG beltless squat was 300, and my belted up just past parallel squat was 335, so I'm a good 50 pounds down, but it is a little bit different squat (higher bar) at the same time. So freaking happy x1000 that it works and I can back squat again. Just felt fantastic and it had me pumped up. I think I can progress well with this setup and add a 350 squat to my goals.


So...

+ =

[PBateman2]

NIce session, vid, and pics!! Solid weight on those squats!

Headgear FTW

[Andrew_S]

NIce session, vid, and pics!! Solid weight on those squats!

Headgear FTW

Thanks a bunch. I was flying high...totally excited to be able to back squat. As if I needed more motivation to lift.

[SlimShady2001]

Pretty solid squats! You get very low and to them well, outstanding intensity!

Keep going!