Andrew Serrano – Offseason 2018 Week 10

Had a deload last week, and it was much needed, I’ve been pretty burnt out between work, home, and training life. Since my quads ben injured this month my ‘deload’ squats were actually heavier than what I had been using the previous block. I worked up to 395 for ten doubles and there was some weirdness in the quad but it’s didn’t feel like it was going to tear like it did with 365 the week prior so I’ll take that as a sign things are improving. Afterwards the soreness in my lower body was much more even than it had been left to right so the correctives are slowly balancing things out.


My bench just keeps getting better each week. I was actually a little tired, and just felt kinda off going into this workout so to hit 4 sets of doubles at 365 easily was a big confidence boost. Going into the last meet 365 is a weight I would have considered easy on a ‘good’ day only. A big part of this was figuring out that my supraspinatus was bound up. I did some release work on it and my shoulder feels the best it has in a long time. It had been improving slowly, but after the soft tissue work I was able to fully feel my left lat and lower trap for the first time in a while.


Bench Press

Close Grip Bench 2×4 (365)

Close Grip Spoto Feet Up 2×4 (330)

DB Incline 3×20 (70)

Dips 3×12 (+12kg)

Pressdowns 4×25

Stir the Pot ss/ Pull Aparts 200/100

Warm Up

McGill Big 3

LAX ball in Supraspinatus

Scaption Raises

Dowel Internal Rotation

Bottoms Up Press 

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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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