I’m 14 weeks away from competing at the Barbell Brigade Open, Paul Oneid has been programming my training

The program itself is currently focused on increasing work capacity and in that regard it’s been working pretty well. My volume is the highest it’s been in years and I’m handling around the same weights from my last meet prep much easier and with better form. I’ve also been focusing heavily on what muscles I’m using to complete each lift. I’m finding compensations that I wasn’t aware of before and each gap that I fill has made the lifts feel better and better.

For the deadlift, the key corrections have been ribcage position at the set up as well as getting the gluten engaged earlier in the lift. To get my ribs in a more neutral position I started using an exaggerated exhale to draw my ribs down prior to bringing air in for my brace, this has made the lift feel much more solid especially off the floor. 

I’ve always had issues with my left low back especially when deadlift volume is high, and it’s always correlated with a tight right groin. Before I would just do soft tissue work on the groin whenever it was acting up and then after enough deadlifting it would be back again. Well I realized I was barely using my glutes throughout the lift mainly squeezing them at lockout, and I was letting my adductors do a lot of the hip extension work. Focusing on getting the glutes on as early as possible in the lift has pretty much alleviated this issue. 

  • Deadlift
    • Warm Up
    • Deadlift 5×5 RPE 7 up to 465
    • RDL 3 second pause 4×8 up to 315
    • BB Pendlay Row 4×6
    • Chin Up 4×10
    • GHR 3×10 (one of the drills that brought my glute issue to light)
    • Facepulls 4×25
    • SA Farmers Walk 250 ft/hand

  • Warm Up
    • 5 min walk
    • McGill Big 3
    • Deadbugs 8
    • Straight Arm Pulldowns 20
    • Supine Leg Curls on Swiss Ball 12
    • Half Kneeling Adductor Mobilization 8
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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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