12 Nov Andrew Serrano 15 Weeks Out
I’m 15 weeks out from the Iron Rebel Classic in San Diego, Paul Oneid is handling my programming.
I was effectively out of the gym for the month of October. It started with getting sick for a week, and then I was working more to get ready to leave for SWIS in Toronto which was awesome. Got to meet a bunch of the PRS guys in person for the first time and I learned a ton. I hit hotel workouts and missed some of my main work, but I actually felt that the time off helped and it got me ready mentally to head into this next prep.
This whole week I felt like I was just getting reconnected to my body and didn’t actually have a good session until squats last night. My imbalances I’ve been working on have improved a ton. I had some minor right SI irritation from not spreading the floor on a couple reps but other than that everything felt good. I’m at a much better starting point than last time, I’m in better condition, and I have a better handle on my diet. I’m in a good position to not have to push too aggressively to PR every lift again.
One thing I’m experimenting with is doing some of my core work with my abs in a more lengthened position. I usually train plank variations with a very closed pack rib cage position and while I think this is ‘ideal’ positioning for the core to transfer force, the reality is that we’re not always there. I’m hoping this transfers to a better brace for the positions I get into with the main movements.
Hi Bar 5×5 3 top sets RPE 7 (405)
Paused Comp Squat 5×5 3 top sets RPE 7 (365)
Banded Hack Squat 10×10 60s rest
One Arm Bulgarians 3×12
Slow Eccentric GHR 3×10
Ab Wheel 4×10