A Year w/ Andy Baker

[jkolt]

Wednesday 19 July 2017

Incline TM #3 / 6 for diet week 2: 30 min / avg hr 115/ 550 vertical feet (dogged it a little this AM)

[jkolt]

Thursday 20 July 2017

Inline TM#4 / 6 for diet week 2: 30 min / avg HR 125 or so / two waves from 50% incline to 100% incline and back kept it interesting

Bench Press: Bar x 10, 135 x 5, 185 x 1, 225 x 1, 255 x 1, 285 x 2 (PR), 245 x 3 x 3...happy strength is holding

Heavy BB Curls: Warm up, 85 x 6, 50 x 5, 50 x 4

Incline DM Curls: 3 x 12 Rest pause with weight too embarrassingly light to type

Friday 21 July 2017: Morning weigh in 209.8...i drank last night and "look" lighter. Might weigh in Sunday again to determine what to do next week. Hypothesis is 250P / 100 C / 75- 100 F w/ cardio 6x 30min (with about 80% compliance).

Incline TM 5/6 for week 2: 30 min

[jkolt]

Saturday 22 July 2017

Incline TM 6/6 for wk 1: 30 min / hr 120

Squat: Bar x 10, 135 x 3, 185 x 1, 225 x1, 275 x 1, 315 x 1, 365 x 1, 405 x 1...a little harder than it should be, but for so much cardio, and bad sleep last night, I'll take it. Was shooting for a double but didn't think I'd get it.

[jkolt]

Traveled home to meet my first niece ever...training is in the backseat this week.

Incline TM: 1/6: 30 min

Press: Bar x 10, 95 x 5, 115 x 1, 135 x 1, 165 x 1, 185 x 1...no belt, no lifting shoes...barely got this out, actually feels good to know I can have a scattered mind, bad gear and still get a 185. Probably could get 3 with perfect conditions

DB Press: 25 x 10, 30 x 10, 35 x 10, 40 x 10

DB Should Raise: 15 x 10, 15 x 10, 15 x 10 DS 10 x 10, 5 x10

[jkolt]

Last post was from Thursday.

Friday 29 July 2017

Incline TM: 2/6 30 min

Wide Grip Chins: 8 x bw 8 bx, 5 x bw

V Gip Pull Downs: 5 x 10

Barbell Rows: 3 x 10

Saturday 30 July 2017

Incline TM: 3/6: 30 min...waved the incline all over and i couldn't get my heart much about 130 at 2mph anymore (formerly very easy). With andy covering programming, the most fun I have is waving the TM incline all around.

[vanslix]

Hypothesis is 250P / 100 C / 75- 100 F w/ cardio 6x 30min (with about 80% compliance).

80/20 rule. Given your progress, that 80% compliance seems more than adequate.

[jkolt]

Yup - i think that's right Mr V.

[C Cameron]

Hey Vans - yup I hit 200lb in a session last December and have gotten 205 this year. The 2/3/4/5 enchilada was achieved in series, but definitely not under 200lbs, and the 500lb deadlift has regressed to 475 territory as my focus and discipline have wavered. Chins also are about 50% of the 20 rep goal at the moment.

I just started following this log with interest, as I share similar goals for the long term.

Do you do your treadmill work just for fat burn, and is that why you aim for ~120HR, or is it also to serve your walk up a mountain without huffing objective? Are you still working with Andy Baker, and did he originally set you on the 5/3/1-like programming or was that your choice? Are there any chin-up/pull-up strategies you've found compellingly successful?

Thanks for the interesting log.

[jkolt]

Catch up Post

Tuesday
Bench: 205 x 8r x 3s

DB Incline Press 5 x 10

Curls 6 x 6

Incline TM: 30 min

Wednesday

Incline TM: 30 min

Pause Squats: 2 x 8 x 250

Thursday

Incline TM: 30 min

Saturday:

2" Deficit SLDL: 3 x 8 x 325...this wasn't so bad

Press: 8 x 135, 8 x 145, 8 x 145

DB Side Raise: 15 lb x 20r x 3s

[jkolt]

Update: I've been hitting the treadmill pretty hard lately. I have not lost a great deal of bodyweight, but I have tightened up noticeably. I also had to run about half a mile the other day and my "wind" was good. I like that. I'm able to chug along at max incline on the treadmill for a few minutes at a time and be ok, which isn't exactly as cool as pressing 225, but I'll take it.

However, this week I have noticed that I have shin splints. A conversation with Dr. P and Andy suggests this an overuse injury from my gratuitous attempts at "out cardioing" my dietary impulses. Blarg, i did it again. New approach will be to keep cardio at no more than 3x a week, and clean up the diet. Also going to vary the cardio modality a bit more.