15 Oct Andrew Serrano – What It’s About
I’m 18 weeks out from my next meet and today was the first really good squat session I’ve had in about ten weeks. In mid August I tried 405 for 5 on front squats and racked it after the second rep because my right leg buckled and I felt a tearing sensation in my quad. I backed the weight down to 385 and dumped it on the fourth rep then the rest of the workout I had to limit everything to about 135. I had to limit the weight for the next 6 weeks as I tried to figure out the source of the pain. After meeting with Doctors Jordan Shallow and Locatelli Rao. We found that I was lacking hip rotation and I wasn’t bracing properly especially on the left side of my torso. After working on it for another week I the pain was finally down to where I felt comfortable testing it. I went for 405 again and got 4 reps this time but had to dump it on the fourth because I lost my air and my brace went soft. Then I got sick for a week and got a new puppy and everything just felt like shit in the gym. Rather than fighting it I just let myself coast in the gym for a bit and relaxed the diet. Bringing ‘dirtier’ foods in actually made me feel fuller and stronger, I think I was a bit deprived eating too ‘clean’. Today I finally got 405 for 5 and I’m totally stoked about it. My bench is the strongest it’s ever been, my deadlifts are the strongest they’ve been and now that my quad is healed I feel very confident about the upcoming meet prep.
Front Squat 5RM (405)
Paused High Bar Squat 5×5 (405)
Banded Leg Press 10×10 60s Rest
Bulgarian Split Squat 3×12
Ab Wheel 4×10