Andrew Serrano – 4 Weeks Out – Squats

4 weeks out from the Iron Rebel Classic in San Diego, Paul Oneid is handling my programming.

I finally hit 600. This was the goal at my last meet, and it moved better than 570 did last week so I’m happy with it. I need a little more depth but now I have the confidence to handle the weight. Someone asked me what’s been helping my strength so much and this particular person has a good amount of experience in strength training. It made me think. whenever we see someone progressing faster than normal, we often assume this person is doing something special. The only thing I’m doing is covering all of the basics really well at the same time for the first time. My sleep is good, I’m eating good food and enough of it. I’m not missing sessions, I’m doing my mobility and rehab work, I’m analyzing every single rep on video and working on at least one cue going into every single set. This all sounds simple, but the vast majority of people are missing at least one if not many of those pieces. Every single decision I make everyday including when and how much I decide to work is geared towards improving my total at the moment. It’s kind of exhausting but that’s what it’s taking for me to get better right now. Most are not willing to do this.

Squats

Squat 80%x3 (505) 85%x3 (540) 90%x3 (570) 95%x3 (600)

SSB 60%x5x3 (335)

Seated Rows 4×12

Bulgarians 3×12

GHD 3×12

Ab Wheel 4×12

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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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