Andy takes on Tri-Phase Training

[rippednmichigan]

Originally Posted by andys_trim

189 pounds at approx 15% BF. Gained about 5 pounds without gaining any bodyfat it seems.

WIN -WIN good job bro!

[andys_trim]

Day 22 - Upper Body B
2 reps
2:30 rest

Approximate time: 1 hr 12 minutesToo much talking

Incline
200 X 2
205 X 2 (PR) Easy
225 X 2 (PR) Could have done more

Dead Hang Pull Ups
BW X 2
BW X 2
BW X 2 5 sec hold at top

DB Shoulder Press
75 X 1 (PR)
75 X 2 (PR)
75 X 1 drop 60 X 1
Had a ton of trouble with the 75 lb dumbbells today, not sure why. I wasn't happy at all.

DB Shrug
115 X 2 (PR)
125 X 2 (PR) 5 sec hold at top
125 X 2 5 sec hold at top

Skullcrushers
90 X 2
90 X 2
100 X 2 (Tied PR)

DB Curl
43 X 2
48 X 2 (PR)
48 X 2

Notes
Another awesome day in the gym. I'm not sure if I've just been in a groove for the past 6 weeks, or if this program is just amazing. Whatever it is, I'm loving it. I was shocked to hit 225 on incline, honestly. And I was really mad that I had so much trouble with the 75's. All in all, a great day.

[dmaipa]

Great effort today man..keep up with the program. If the program is working..stick to it brother. All about progression.

[BendtheBar]

Great inclines. You are rapidly catching me. Keep crushing it Andy.

[andys_trim]

Thanks guys. Inclines feel easier than flat bench this week

[andys_trim]

Day 23 - Lower Body B
Sets of 2
2:30 rest

Approximate time: 42 minutes


Squat
135 X 6
185 X 4
225 X 4
235 X 2
235 X 3
Did more sets today because I was working on form a lot. I know for sure I was going down past parallel. I didn't have a spotter or anyone to take a video. I wanted to go heavier, but I wasn't comfortable without a squatter.

SLDL
275 X 2
295 X 2 (PR)
225 X 2

Sitting Calf Raises
90 X 14
270 X 10 (PR)
270 X 12 (PR) 10 sec hold on last rep

Notes
Another great workout. Felt strong on everything. This is the end of Phase 2, but also the end of my experiment with Tri-Phase Training, in favor of 5/3/1. I'm taking tomorrow off to let my body rest for a max day on squats, deads, and bench on Wednesday. I'll start 5/3/1 the next week since I will be out of town this weekend.

[strkout35]

nice last workout. any idea what your assistance work is gonna look like on 5/3/1? and nice job with squats, lowering the weight is never a bad idea when youre working on form. it will definitely benefit you in the long run

[andys_trim]

I was thinking about that while I was in the gym. I'm going to start a thread on it, tell me what you think.

[big_swede]

Good job man, looking solid