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.


Squats

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

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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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