Andrew Serrano – Offseason Deadlift/Squat

Week 1 off my offseason. I will do a meet sometime in the summer but no official plans yet. Paul has me trying 5 days a week up from four, I need more technique refinement so I think multiple exposures per week on the main lifts will help move things along.

This first session set really good. So good in fact I’m starting think taking more stimulants and supplements in general leading into the meet is actually detrimental. I have a feeling the extra stress to the system ay potentially do more harm than good and I’m going to continue trying to find the sweet spot and the minimum effective doses for things. This session I only had 200mg of caffeine and I felt much more focused and patient than when I load up with a gram and some ephedrine. I might also just be stronger now too, who knows. The deficit pulls felt great and I’m finally starting to use my legs. 395 on the safety bar without a belt was barely an RPE 7 and going into my July meet anything over 3 made my core feel like it was going to pop. It a good base to build from.

Warm Up

10 min stairs


couch stretch

pigeon stretch

kneeling adductor stretch

waking lunges

hip airplanes

hip CARs


SSB Pause Squat 3×3 (335,365,395)

2″Deficit Dead 4×5 (495, 445, 445, 445)

Deficit Stiff Leg 3×5 (350, 325, 325)

DB Row 4×8

GHR 3×12

Face Pull 4×25

Ab Wheel 4×12

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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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