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Thread: KSC's Log

  1. #11
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    5,144

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    Friday 2/24

    Squat

    5 x 5 x 365

    Deadlift

    1 x 500

    SLDL (on 4 mats)

    4 x 405

    Seated Machine Rows

    3 x 12 x 150?


    Started out my squat programming very light. Today's focus was on speed, technique, and keeping rest periods short. I was happy hearing the plates really rattling at the top of each rep.

    Gotta get used to deadlifting after squatting again. Today felt pretty good. 500 came up pretty fast. The SLDLs really suprised me, I was expecting alot more. I need to go back and look at my log and see what happened. I know I did 415 x 5 a few weeks ago, but I think that may have been from the floor and not standing on the mats. Anyways, the goal was 5-10 reps and that certainly didn't happen.

    Diet yesterday:

    1) Protein Shake, 1 cup oatmeal, 1 banana
    2) Chicken Breast, 1 cup Rice (dry), 1 Apple
    3) 1 Carton Egg Whites, 1 scoop Protein, 1 Banana
    4) 1 Giant Chicken Breast w/ BBQ sauce

    Diet Today:

    1) Protein Shake, 1 cup Oatmeal, 1 carton Blackberries
    2) Tilapia Filet, 1/2 cup Rice (dry), 1 Banana
    3) Tilapia Filet, 1/2 cup Rice (dry), 1 Apple
    4) Tilapia Filet, 1/2 cup Rice (dry)
    5) T-Bone Steak, Grilled Asparagus
    6) 3 Beers - Oops
    Last edited by Andy Baker (KSC); 02-25-2012 at 04:36 PM.

  2. #12
    Join Date
    Jun 2009
    Location
    Fremont, CA
    Posts
    418

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    Quote Originally Posted by Immortal_k View Post
    That competition squat was incredible. I can't imagine that you could have gone any lower even if you wanted. Reading about your lifting history and experience is pretty cool, thanks for sharing.
    I second this. I see so many suspect squats and that one was 110% legit.

  3. #13

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    Andy, really cool to read your history. That squat was bad ass. Kirk Karwoski deep and it looked easy.

  4. #14
    Join Date
    Apr 2011
    Location
    Brooklyn, NY
    Posts
    2,179

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    Thanks for sharing so much in your bio Andy-- that was awesome. As were the lifts-- talk about ass-to-grass, wow.

    Your diet seems kind of old school body builder type, re: low fat. Are you shooting for a calorie range each day?

    Also, how close to competition weight do you want to be about 2 weeks out?

  5. #15
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    5,144

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    Lose fat, keep muscle. Nobody does it better than bodybuilders.

    Two weeks out I want to be about 192-193. I take the opposite approach than most. I get below my contest weight, and then steadily increase calories and start gaining weight into the meet. I cut weight fast one time for a meet and did horribly.

  6. #16

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    Quote Originally Posted by KSC View Post
    Here are two videos from Nationals in 2010.

    529 Squat (American Record): http://www.youtube.com/watch?v=qAFt0...p2m8E1YmYU1JCT
    That was pure beast mode. Awesome.

  7. #17
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    5,144

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    Wednesday 2/29


    Press

    3 x 227.5
    3 x 217.5 x 4 sets

    Incline Press (Press Grip)

    6 x 260
    10 x 230

    Dips

    3 sets with BW

    One Arm French Press

    9 x 37.5
    10 x 37.5


    Was happy with 3 x 227.5 but I knew it wasn't gonna happen for 5 sets, so I took 10 lbs off and got my volume in with a little lighter weight.

  8. #18
    Join Date
    Feb 2009
    Location
    Brandon, MS
    Posts
    1,573

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    Great log. I'll be looking for updates.

  9. #19
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
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    Friday 3/2


    Back Squats

    3 x 3 x 405. Very easy and explosive. Was supposed to do 5 sets but was short on time.

    Deadlifts

    1 x 315
    1 x 405
    1 x 455
    1 x 505

    SLDL (standing on 4 mats)

    2 x 5 x 365. This weight is a reset from where I have previously been on this exercise. What a homo.

    Seated Machine Rows

    4 x 12 x 160

  10. #20
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    5,144

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    Friday 3/9

    Deadlift

    10 x 225
    1 x 315
    1 x 365
    1 x 405
    1 x 455
    1 x 495
    1 x 510 - easy.

    SLDL (standing on 4 mats)

    2 x 5 x 385

    V-Grip Pulldowns

    3 x 8 x 180

    Just a terrible week of training. Sick + No time = bad training

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