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

GHR 3×10

Ab Wheel 4×10

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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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Brian Carroll

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Brian Carroll

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