After not competing since 2014, I decided last year that I would compete again. It took a little longer than expected for my strength to get back to it’s previous levels as some old injuries resurfaced over the process and I wanted to be completely healthy before choosing a meet. I spent the last year getting my back and left shoulder in line, and took the time to rework all the details. My set ups are better and more efficient, my walk out has improved, and I widened my bench grip and have had some great results. As of last week my bench was the last of the three lifts to surpass what I hit in my last meet and I’ve decided to compete in June, Paul Oneid will be handling my programming.


I was sick this week, so I had somewhat of an unplanned deload. This didn’t really matter since I’ve been keeping the loads relatively low to focus on technique for the time being.


The deadlift has always been my worst lift, and looking back I was just being really sloppy and didn’t realize how many of the details I was missing. Over the last year I’ve reworked almost everything. I’ve switched to conventional, my stance has widened, and the way I set the wedge as well as my bracing has improved. Using more video feedback has also been huge for me, I wasn’t getting a good enough wedge and was lifting with a rounded back without realizing it. I’ve also toned down the aggression off the floor as I used to pull very quickly and this would sometimes throw me off balance. This week I just worked up to some moderate doubles focusing on the above.



  1. Warm Up
  2. Deadlift 5×2 ~60%
  3. Wide Grip RDL 3×10 @315
  4. 45 Degree Hyper with Plate 4×12
  5. Seated Hamstring Curl 4×12
  6. Hammer Strength Low Row 4×8

Warm Up

  • 7 Min Walk ~4mph
  • McGill Big 3
  • Deadbugs 8/side
  • Hip Thrusts 7/7/7 varying widths
  • Hip Mobility Sequence


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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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