Andrew Serrano – 11 weeks out

11 weeks out from the Iron Rebel Classic in San Diego, CA. I had a shaky start to this prep, and was kind of all over the place mentally. This week I hit a groove in all three lifts and I feel really confident heading into the next ten weeks. I really can’t say how much all the form improvements Paul has helped me make the last 40 weeks or so. I’ve Neve had all three lifts feel really good at the same time.

The big revelation this week was figuring out my brace on deadlifts and squats. I’ve worked a ton of corrective core stuff especially on the left oblique, thanks to Locatelli Rao a physical therapist here in LA. Two things I’ve been doing is working my core in a slightly more extended position to mimic the same curvature I have during a squat, and on the deadlift I started setting my brace before I get down to the bar and this way I can keep pressed into my belt much more effectively.  This was the first full deadlift workout I can remember where I had almost zero low back pump or fatigue after, and this same workout with about a hundred pounds less used to crush me.


Deadlift

Deadlift paused at knee 1×24 e30s (455)

Snatch Grip RDL 5×8

Barbell Rack Row 4×6

1 Arm DB Row 3×20

Facepull 4×25

1 Arm Suitcase Carry 5min

 

Warm Up

Big 3

Hurdle Step

Couch Stretch

Calf PNF stretch

Walking Lunge with Sprinters Pose

Straight Arm Pulldown

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Andrew Serrano

Andrew Serrano is a full time trainer, holds a B.S. in exercise science and has worked in almost every facet of the training industry. He is currently competing as a 198lb raw lifter, his meet PRs are 589/391/601. His training is guided by the 10/20/Life philosophy with a focus on sustainable injury free progression.

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