ANDREW SERRANO – 9 WEEKS OUT

I’m currently 9 weeks out from the Barbell Brigade Open, my first meet in 4 years. Paul Oneid is handling my programming and I’ve been reminded about how much I still have to learn about getting stronger, which is always a good thing in my opinion.


This was a bit of an off week for me. Everyone around me has been sick and I’m pretty sure I was fighting something off. Never really had any symptoms other than a lot of fatigue and for the last five training sessions even the bar felt heavy.


I’ve been having issues with my back from a combination of not being able to get a good brace and some tight hip flexors, for the last two weeks even just standing in squat shoes irritated my back. I’ve already taken steps to correct this (lots of dead bugs, reverse crunches, and hip mobility) and it’s already starting to feel better but I know I’m going to have to really stay on top of things as the weights get heavier to feel good on meet day. I’ve also had some left shoulder irritation that’s caused me to alter my bench form, this has been somewhat of a recurring issue and I know I need to do. Maybe on my next log I’ll show some of the work I’m using to get everything balanced out.


Squats

5×5 @70% (434)

Deadlifts

1×15 against chains EMOM @70% (434)

Bench

Paused 5×5 @70% (285)

Warm Up

Daily Correctives

  • Dead Bugs 10
  • Reverse Crunch 10
  • Banded Shoulder CARs 5/side
  • Dead Bug Pullover 8/side
  1. 5 min cardio
  2. McGill Big 3
  3. Band Pull Aparts
  4. Band Straight Arm Pulldowns
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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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