Andrew Serrano – Not The Best Day

2 weeks out from the meet. This was my heaviest squat day of the prep. Paul had me working up to a 3RM at 80%+. My squats have been the most inconsistent lift this entire meet prep so I was a little anxious going into this session. I’m also realizing how much squatting in wraps is it’s own skill set.


I had my little brother come in a learn how to wrap, and looking back, not doing more of this sooner was a planning mistake by me. My first set at 80% felt pretty smooth, but this whole session I was a little wobbly and was inconsistent with breaking at the hips first, I could blame this on the wraps but it doesn’t really matter. Next set at 555 the weight again felt light but my groove was shaky. I went up 585 and was legitimately nervous as this would be a 1 rep PR and I was going for three. I got the first rep, but before the set started my left leg already started going numb and on the second rep right as I started the descent I lost my balance and had to dump the bar. I don’t know how I feel about this because on one hand it’s a 55lb PR but the set looked like shit and dumping a bar is something I hate doing.


After the fail I went back down to 525, and 505 just to get some practice in the wraps and try to clean up a bit, they were definitely the better looking sets of the bunch. I’m going to be more conservative with my squats than the other two lifts. My walk outs with heavy weights (for me) have always sucked, and my two biggest technical problems are breaking at the hips and keeping a good wedge/core control. All the core stuff I’ve been using from 10/20/Life has worked wonders but it still has a ways to go before I can express my potential.


Read about core training in 10/20/Life here

Squats

  • Squat work up to 3RM 5 sets 80%+ (505,555,585,525,505)
  • Banded Leg Press 3×20 slow reps
  • Bulgarians 3×12 offset loading
  • Single Leg RDLS 3×10 offset loading
  • Goblet Carry 500ft instead of turning around I walked forward then backwards in an attempt to target my walk out.
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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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