Reeder's - Baker >40 S&C

[Reeder]

Link to move my SS ONP log to Intermediate. Started Andy Baker's >40 S&C on 2/20/2017.

Reeder log

[Reeder]

2/20/2017 - Day 1 of Andy Baker's >40 S&C Program
Was sick on Sat. & Sun. slept most of each day, went to bed Sun night about 6:30. Woke feeling better, but tired/drained etc. Cold still lingering, but got through workout.

Week 1 - 3x5
Heavy Press
2x5x45
1x5x70
1x3x90
1x2x110
3x5x135

Close Grip Bench Press
2x5x45
1x5x80
1x3x110
1x2x140
3x8x160 last couple reps were difficult

Lying Tricep Extension
3x12x25

Overhead Tricep Extension with KB
3x12x8kg

[Reeder]

2/21/2017 - Tuesday

Heavy Squat
2x5x45
1x5x135
1x3x185
1x2x230
3x5x290

still dealing with this cold, feeling tired and low energy. the working sets were hard to get through.

Pullups / Chinups 5, 6, 6, 6
Barbell Rows 3x12x45
Barbell Curls 3x12x45

[Reeder]

2/23/2017 - Thursday - Week 1 (3x5)
Light Press
2x5x 45
1x5 95
1x3 95
1x2 100
5x3 122

Heavy Bench
2x5x45
1x5x95
1x3x135
1x2x175
3x5x195

Incline Press (KB)
3x12x8kg --- light

Decline Press (KB) on a 25lb bumper plate
3x12x8kg ---- light

Still recovering from sinus infection, felt weak on bench and struggled on last reps. incline/decline was too light, increasing to 12 kg next time.

Z-Pack is working though and hopefully will be better by Saturday for Deadlift!

[Reeder]

2/25/2017 - Saturday

Week 1 (3x5)
Light Squat
2x5x45
1x5x140
1x3x180
1x2x225
5x3x265


Deadlift
2x5x135
1x3x180
1x2x255
3x5x300

Stiff Leg Deadlift
2x8x95

Barbell Shrugs
3x20x95

5-10 min rest on deadlift, use straps for sets of 5 & 3 and with stiff leg dl & shrugs.

[Reeder]

2/27/2017 - Monday
Week 2 - Day 1 of Andy Baker's >40 S&C Program

Heavy Press
2x5x45
1x5x75
1x3x95
1x2x120
3x3x142

Close Grip Bench Press
2x5x45
1x5x80
1x3x115
1x2x155
3x8x168 last couple reps were difficult

Lying Tricep Extension
3x12x55

Overhead Tricep Extension with KB
3x12x12kg

Alternated between each Tri movement, with no rest from Lying tricep extension into OTE with minimal rest, struggled each round at the 9th-10th rep. The KB weight is good to keep here for a bit add a couple minutes rest between, keep moving the lying extension up.

[Reeder]

2/28/2017 - Tuesday

Heavy Squat
2x5x45
1x5x135
1x3x185
1x2x240
3x3x305

Pullups 8, 8, 8, 8, 8
Barbell Rows 12x65, 2x12x95
Barbell Curls 3x12x65

[Reeder]

3/2/2017 - Thursday - Week 2 (3x3)
Light Press
2x5x 45
1x5x 65
1x3 85
1x2 105
5x3 126 -- I was supposed to keep this the same as last week, opps.

Heavy Bench
2x5x45
1x5x 100
1x3x 140
1x2x 180
3x5x 205

Incline Press (KB used 16 kg kettlebells)
3x10x16kg --- better

Decline Press (KB) on a 45lb bumper plate
3x10x16kg ---- better

[Reeder]

3/4/2017 - Saturday Week 2 (3x3)

Light Squat
2x5x45
1x5x155
1x3x190
1x2x230
3x3x275


Deadlift
2x5x135
1x3x185
1x2x265
3x5x315

Stiff Leg Deadlift
2x10x135

Barbell Shrugs
3x20x75

Sled Pulls - Wooden pallet with 110lbs loaded.
200m - 2'40"
Rest - 2'
200m - 2'35"

These are a gasser. will try to increase load weekly, and do 2-3 laps on Sat. after deadlifts, and 3-5 laps on Sunday on rest day.

[Reeder]

3/6/2017 - Monday
Week 3 - Day 1 of Andy Baker's >40 S&C Program
Weight 254lbs.

Heavy Press
2x5x45
1x5x85
1x3x105
1x2x125
3x1x150

Close Grip Bench Press
2x5x45
1x5x85
1x3x120
1x2x155
3x8x175 last couple reps were difficult

Lying Tricep Extension
3x12x65

Overhead Tricep Extension with KB
3x12x12kg

Alternated between each Tri movement, with 1' rest from Rd 1 - 2, and 2' rest from R2-R3. Will increase KB weight next week to 16 kg and keep moving LTE up in 5lb increments until I stall.