Andrew Serrano – Offseason Week 2

This was a productive week. I figured out the source (I think) of the stress on my right quad. On my deadlift workout I filmed a few sets directly from the front and you can see a noticeable shift to my right leg off the floor. Not as distinct but you can see this tendency on my bent over rows as well. The visual really helped with correcting it and I was able to get rid of a lot of it on my squats at the end of the week.


I’m really enjoying the volume and variety to attack my weak points and not feel as burdened as I did getting ready for the meet. I have to admit I was a little impatient during meet prep and when I was still on RPE instead of percentages 20 weeks out I used heavier weights than I really should have. So working at an RPE 6 this week and really slowing things down to focus on technique and using lighter weights to feel and correct my compensations, I can tell, is going to move things along nicely during this offseason.


Deadlift

Deadlift Paused at Knee 1×24 e30s (325)

Snatch Grip RDLs 4×12

Rack Rows 4×6

Chin Ups 3×12

1A Farmers Hold 5min continuous

Squat

Front Squat 5×5 RPE 6 (315)

Paused High Bar 4×5 RPE 6 (315)

Banded Leg Press 10×10 60s rest 

Bulgarians 3×12

GHR 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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