Andrew Serrano – Last Heavy Deadlifts

17 days out. Had my heaviest deadlift session of the prep today. Monday night after bench, I’m not sure what happened but some personal stress mixed in with how amped up I was from the workout had me wide awake until 5am. Knowing I had heavy deadlifts on Wednesday, I moved all my clients to later in the week and basically slept, ate and did some passive recovery stuff all of Tuesday. I’m pretty thankful my job allows me to do that, and it’s not something I do lightly.


Wednesday I scheduled the first half of the day purely for meals and training. I ate three times between 8am and noon, then headed in. All the focus on recovery paid off. I worked up to a 2RM of 610 and I’m pretty happy with the way it moved. The most I’ve pulled in training is two ugly singles at 605, and 562 in a meet. My original goal of 620 is what I had been using as my 100% for the prep.


After sending Paul the videos, he mentioned I needed to pull the bar in more once it passed my knees. This is one of those super seemingly obvious things that I thought I was doing but for whatever reason this time it clicked when I watched the video. I’ve got two more sessions to work on that before the meet.


Deadlifts

  • Deadlift work up to 2RM 85%+ (495,545,585,610)
  • Barbell Row 4×5 (245)
  • Lat Pulldown 4×10 (130)
  • GHD 3×12
  • Facepulls 4×25 monster mini band
  • 1Arm Farmers Carry 250ft/side
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Andrew Serrano

Andrew Serrano

Andrew Serrano is a full time strength coach out of Long Beach, California. He received his B.S. in Exercise Science with an emphasis in physical therapy from CSU Long Beach and has a background in both competitive powerlifting and bodybuilding. Tired of being the little guy (he wrestled in the 103lb weight class in high school, without cutting weight) he convinced his dad to buy him a bowflex when he was 15 and found his passion for strength training. Soon after, he joined the local Gold's Gym where he was lucky enough to find several mentors that he still credits much of his success to. By his 18th birthday he had won a bodybuilding show and several powerlifting meets, his most notable lift being a 407 bench press in the 165lb weight class as a junior in the APF. Andrew took a break from competing while in school where he gained exposure to the different facets of collegiate strength and conditioning, he even had the chance to work with the Welsh rugby team while studying abroad in Wales. Working in a physical therapy clinic after graduating, he decided the clinical setting wasn't for him and he's been working as a private coach for the past 11 years. He combines these experiences to develop programs for people that create the strongest version of themselves while staying pain and injury free. It is this philosophy that drew him to the 10/20/life style of programming. Although his primary focus is on coaching, he plans on returning to competition in 2018 in the 198lb weight class.
Andrew Serrano

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