Andrew Serrano – Offseason Week 11

Kind of a shitty training week, although it was redeemed at the end by finding the source of my quad pain and squatting the weight that originally injured me six weeks ago. My gym closed down for a zoning violation so I’ve been driving around to different gyms and my groove was thrown off a little. Either way, I do think its good to have to deal with speed bumps periodically.


Over the last six weeks I’d made progress on my leg but it was still there enough that I had to really hold back on weights. On Friday I saw Locatelli Rao, a physical therapist in the area and he determined that my lateral shift and the excess tension in my quad was caused by a bound up deep external rotator that was preventing me from rotating at my hip freely in the bottom of my squat. Once he released that the tension in my leg was instantly gone. I was able to work back up to 405 the next day and got 4 reps where six weeks ago I got injured on rep 2, I had to dump the fifth rep because I let too much air out coming up on four. Still a big win. This set zapped me and the rest of the workout felt like an RPE 10.


Squats

Front Squat 5×5 RPE 7 (375, 405)

High Bar 5×5 RPE 7 (405)

Banded Leg Press 10×10 

Bulgarians 3×12

Barbell 45 Degree Hyper 3×10

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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