Andrew Serrano – 6 Weeks Out

6 Weeks Out from the Iron Rebel Classic. Paul Oneid is handling my programming. This was a pretty kick ass week for training. I ended the last block squatting 505 for multiple set of 5 really easily. Last prep anything over 5 was really heavy and we only worked over 5 a handful of times. Deadlifts went much better this week. Last week I was supposed to hit 5 doubles and could only manage singles due to poor sleep, yesterday I was hitting triples and my last set was the best one.

I also made major progress on my shoulder pain. Basically over the years I developed an imbalance from over tucking my elbows too much on bench. I’ve written about the left oblique work I’ve done to get more out of my left lat but last week while I was messing with my shoulder I found trigger points in my coracobrachialis. After releasing these I immediately had better control of my lat and external rotators on the left side along with my tricep. It turns out all the muscles I was having trouble feeling were antagonists to the coracobrachialis and it was inhibiting them. I still have work to do since those muscles are now underdeveloped compared to the rest of my shoulder but I was able to bench pain free and the weights were moving quickly.


Not quite an injury, but I’ve been having to do a ton of soft tissue work on my right glute, erectors, QL, and psoas to keep my SI joint out of pain. It’s a major relief though to know a lot of my pain is likely referral pain and not actual damage to any passive structures, definitely has my confidence up in a tracking the weights.


Deadlifts

Deadlift 3×5 (515)

Snatch Grip RDL 5×6 (425)

Barbell Bent Over Row 4×6

Seated Row 4×10

Lat Pull Down 4×10

Facepull 4×25

Suitcase Hold 5min continuous

Warm Up

Couch Stretch

Hurdle Step

Gastroc PNF Stretch

McGill Big 3

Pigeon Stretch

Kneeling Adductor Stretch

Straight Arm Pulldown

Walking Lunges with Sprinter Pose

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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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