I’m 5 weeks out from my meet today. Paul Oneid is handling the programming, and for the most part I’m feeling really confident bout hitting the numbers I had planned. Today’s session was kind of a mixed bag. I had less work hours this weekend due to clients being away for the holiday weekend, so I took the opportunity to really focus on my sleep and food for the weekends training.

I felt strong and spent extra time warming up as this was the first time squatting in wraps this prep. All my warm ups felt good, and I took video of each set to get cues for the next. Everything was going well, I hit 505 for 4 and it felt pretty easy, that was the top set for the day.

Then I got to front squats, and since the wraps felt so foreign I decided to keep them on for front squats to get a bit more practice in them, big mistake. On my second set, the last clip in the video, I felt something in my left hip on the second rep, I still took the third rep and then racked it. You can see on the second rep I kind of bounce weirdly in the bottom and you can see where my hip catches.

I told Paul about it and he immediately told me to never wrap front squats, this is a call I shouldn’t have made without asking him first. When he explained how the wraps compensating for the knees probably overloaded what my core was capable of stabilizing it made total sense, and this is exactly the issue I had been working on with my right hip. I’m writing this about 5 hours later and there’s definitely a minor strain but I can’t really tell how bad yet, I’ve been icing it and keeping it moving so we’ll see what it feels like tomorrow. The lesson here is if you have someone you’re working with, use them and the only stupid question is the one you don’t ask.


  • Warm Up
  • Squat 3-5x5sets 75-80% (Sets 1, 3, 5 shown)
  • Front Squat 5x4sets 55-65% (Sets 1, 2 shown)
  • Banded Leg Press 3×20
  • Step Ups 3×10
  • Single Leg RDL 3×12
  • Goblet Carry 500ft
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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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