KSC's Log

[sking1001]

Wow. Sorry if I'm pounding a dead horse, but didn't that kind of throw you off not using your wraps until close to the meet? Maybe you were already used to them from using them more frequently in the past? How much weight would you say you get out of the wraps? For instance, you squatted 529 at the meet in July 2010. Would you have been able to squat 500 without wraps at that point?

[Andy Baker (KSC)]

Actually at Nationals in 2010, I fucked up and left alot of weight on the platform. I think 550 was easily in the tank to be honest. I underestimated how much the wraps would give me. I think I squatted 505 in just a belt about 2 or 3 weeks out from the meet.

[sking1001]

And you also set an American record! But yeah, you did make it look easy.

I'll try to wrap up the questions, but I'm still wondering, did you get used to the wraps earlier on? You had been using them in past years right? I ask, because I'm still getting used to wraps, and I feel like I need to train in them some more for them not to throw me off. I'm just now starting to feel like they are helping. The first time I EVER used wraps was a couple weeks out from my very first meet completed this April. I think the wraps made things worse for me, because I was so new at them.

[Andy Baker (KSC)]

I had only used wraps once prior to Nationals, at a state meet in January of the same year......squatting in the wraps never really threw me off to be honest. The hardest part of using wraps was timing the wrapping of the knees to my actual attempt. I didn't want to wrap too soon and have my feet go numb, and I didn't want to wait too long and be rushed onto the platform with poor focus.

If you are running a TM style program and need to get used to wraps I would just run your program as usual, doing all your volume and intensity work without wraps....then after you hit your top single raw, then you can throw on the wraps and hit one additional single at a slightly higher poundage.

[Andy Baker (KSC)]

Friday 6/1

Press

20 x bar
5 x 95
5 x 135
1 x 165
1 x 185
1 x 205
3 x 230. OH SO CLOSE to locking out #4. First 3 felt smooth and fast though. Triceps just gave out at the top of #4
12 x 165
11 x 165
11 x 165

Chins - 6 sets to failure

Dips - 3 sets to failure


Diet Stuff:

Wednesday:

1) 1 carton egg whites (50g protein) blended w/ 1 scoop of whey and 1 banana; 1 bowl oatmeal w/ blueberries
2) Ground beef mixed w/ 1 bag brown rice; 1 carton of raspberries
3) 1 bag chex mix - oops
4) 2 large chicken breasts, plate of sauteed squash, zuccinni, and mushrooms

Thursday

1) 1 carton egg whites blended w/ 1 scoop whey and 1 banana, 1 bowl oatmeal w/ blueberries
2) 2 chicken breasts, 1 bag brown rice, 1 large apple
3) Gigantic plate of spaghetti w/ meat sauce

Friday

1) 1 carton egg whites blended w/ 1 scoop of whey and 1 banana, 1 bowl oatmeal w/ blueberries
2) 4 tilapia filets, 1 bag brown rice, 1 carton of blackberries
3) Homemade chicken quesadillas

[Andy Baker (KSC)]

Saturday Diet:

1) 8 egg omelet, 1 bowl oatmeal w/ blueberries
2) Chicken breasts, rice, 1 pkg blackberries
3) Piizza
4) Protein Shake


Sunday:

1) 1 carton egg whites, 1 scoop whey, 1 banana.....no oatmeal today due to pizza night prior
2) Ground Beef browned with vegetables
3) Salad w/ lots of grilled chicken......and ranch

Sunday training:

10 x 100m sprints at track.


Monday 6/4

Bench Press

20 x bar
10 x 135
5 x 225
1 x 275
1 x 295
1 x 315
1 x 335
2 x 355. Felt heavy, but felt smooth

Chins - 5 sets to failure

Weighted Dips

3 x 8-10 x 50 lbs. Pitiful

Lying Tricep Extensions (straight olympic bar)

3 x 10 x 105

Standing DB Curls

3 sets with some weight for some reps

Diet:

1) 1 carton egg whites, 1 scoop whey, 1 banana
2) Chicken breasts, 1 large sweet potato
3) Protein Shake made w/ milk
4) 1 carton egg whites, 1 scoop whey, 1 package grahm crackers (post workout)
5) Petes Burger: 1/2 lb burger w/ bacon & cheese, large basket of fries.

[David_G]

monstrous OHP, but why are you choosing to do THAT MANY reps? I haven't reached more than 8 reps on any exercise except for the obvious BW chin/dip/normal decline AB crunch for like 18 months

[Andy Baker (KSC)]

I like to pump myself up and then run around and flex at all the neighboring businesses and their customers in the strip center.

[sking1001]

Gay bodybuilding aspirations aside, I have found that upper body lifts in particular respond well to higher volume. Everyone is different.

[Andy Baker (KSC)]

Saturday 6/9

At the WFAC Starting Strength Seminar:

Squat

5 x 135
5 x 225
5 x 315
5 x 365
5 x 405
5 x 435. Easy weight, but felt different since Rip made me squat in WLing shoes and not my chucks.

Deadlift

5 x 135
5 x 225
5 x 315
5 x 405
5 x 455

Press

5 x 95
5 x 135
5 x 185
5 x 205

Sunday

Power Snatch - Just shit tons of reps, don't even remember my weights but they were pussy shit. Thanks to Steve and JordanF for trying to unfuck that lift for me.

Bench

5 x 135
5 x 225
5 x 315
5 x 315

315 felt heavy on bench. This fucking seminar was tiring. I was pretty drained by the end of the day on Sunday.