A Year w/ Andy Baker

[jkolt]

Catch Up Post - basically missed a whole week of training due to a work trip in New Orleans, where New Orleans things happened that did not have to do with weightlifting.

Saturday 11 Feb 2017

Volume Bench Press: Bar x 10, 135 x 3, 185 x 1, 210 x 5 x 5...a little light but good after the week I had.

Incline Barbell Press: Bar x 10, 135 x 5, 165 x 6, 155 x 6, 135 x 10

Sunday 12 Feb 2017

Deficit Deadlift on 2" plate: 135 x 5, 225 x 3, 315 x 1, 405 x 1, 455 x 1, 405 x 2 x 2...shaky on the 1RM, but happy with it!

Box Squat on 14" box: 135 x 3, 185 x 3, 225 x 3, 315 x 3...box was DEEP and this weight felt heavy after the DL

GPP Circuit: 3 x through this Shrugs x 20, Lunch x 20, Situps x 20

[vanslix]

Catch Up Post - basically missed a whole week of training due to a work trip in New Orleans, where New Orleans things happened

You missed Mardi Gras!

[jkolt]

Aye, I did, but the town parties 24/7. I was out on a Tuesday and it might as well have been Mardi Gras

[jkolt]

Monday 13 Feb 2016

Intensity Close Grip Bench: 95 x 10, 135 x 1, 185 x 1, 225 x 1, 265 x 1,, 285 x F, 250 x 2 x 2

Incline DB Press: 50 x 10, 75 x 7, 70 x 7, 65 x 7, 60 x 7, 45 x 12

Cross Face DB Tricep Ext: 15 lbs x 10 x 5 sets...weird as they sound, and poorly executed by me.

Cable Row: 5s x 10-15 x declining sets

DB Shoulder Raises: 3 x 10 x 15lbs, 1x drop set to failure

[jld]

I love New Orleans! If you go often, Body Doctor gym in Mid-city area will do a good deal on a few day membership. I lifted there over Thanksgiving.

[jkolt]

I love New Orleans! If you go often, Body Doctor gym in Mid-city area will do a good deal on a few day membership. I lifted there over Thanksgiving.

Awesome tip - next time!

[jkolt]

Monday 20 Feb 2017

Volume Press: bar x 10, 95 x 3, 135 x 1, 155 x 1, 170 x 3, 160 x 3r x 4s, 135 x 7 (F), 115 x 8 (F)

Neutral Grip Chins: 5 x 5x BW - 2/3 minute rest

Rear Delt Machine: 3 x 15 superset with

Dips: 3 x10...did this with mild assistance, but the knee pad was slower on the first reps, BUT caught up with me at the end. Is that accommodating resistance? Am I doing west side?

[jkolt]

Wednesday 22 Feb 2017

Squats: Bar x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 340 x 3r x 5s

This sucked. I didn't work out last week, life stress is high. I was supposed to hit a ramping 5RM of Romanian and that was not in a cards.

[jkolt]

Thursday 23 Feb 2017

Hard conditioning on the bike: 60 minutes

[jkolt]

Saturday 25 Feb 2017

Incline Press: Bar x 10, 95 x 5, 135 x 3, 185 x 1, 205 x 1, 225 x 1, 250 x 1, 210 x 4 x 4

One rep PR on the Incline. Sitting neatly halfway between my all time best Press and Best Bench Press. How bout that.