KSC's Log

[Andy Baker (KSC)]

Fri 6/22

Press

20 x bar
5 x 95
5 x 135
1 x 165
1 x 185
1 x 205
1 x 220
3 x 235 - PR for a triple
12 x 175 - Rep PR!!!!!

Chins - 5 sets to failure


Totally stoked about double PR day. Didn't have time for anything else though. Wanted to hit triceps but couldn't. I think extra tricep work has been driving my recent progress on the Press. Need to keep it up.

[sking1001]

Congratulations on the PR's!

[Jordan Feigenbaum]

KSC,

If I remember correctly you have VS athletics right? The white ones? I bought those for my brother as a bday present and while they are a decent entry level shoe, the heel seems awfully high for a guy your proportions. I bought him some Adidas powerlifts (0.5" heel I believe) and he loves them. This may be a good option for you. Mike Tuscherrerrereererer has modified do-wins I believe with a similar heel height. Sign up for the adidas 3 stripes instructor program (google it, since you're a trainer you'll be approved in a day) and buy some of those for 57 bucks. You can get the all red "weightlifts" for 119 as well. They have a slightly higher heel. I have those and love them but I'm a bit taller than you my dude.

[Andy Baker (KSC)]

Sunday 6/24

Sled Dragging - lots. A pleasant Houston afternoon of only 102.


Tuesday 6/26

Bench Press

20 x bar
10 x 135
5 x 225
1 x 275
1 x 305
1 x 325
4 x 345 - all time PR for a set of 4

Cambered Bar Bench Press

9 x 230 - would have gone for 10 if I had had a spotter, but it was too close to risk getting pinned under that fucking bar
10 x 210
10 x 190

[Andy Baker (KSC)]

Friday 6/29

Deadlifts

10 x 225
3 x 315
1 x 405
1 x 455
1 x 495
1 x 545
3 x 500 - PR for a deadlift triple!!!!!!!!!!!

I was gonna box squat after this today but ran out of time. Poor planning on my part. Walked away happy with the 500x3 PR though. Earned myself a 6 pack (or two) of Shiner tonight.

[Valhall]

500 for 3, that would just about earn you a couple of sixers of Shiner tonight!
(Not that I have tried this particular brand).

[Girtron]

500 for 3, that would just about earn you a couple of sixers of Shiner tonight!
(Not that I have tried this particular brand).

You're missing out.

[Andy Baker (KSC)]

Monday 7/2

Bench Press

20 x bar
10 x 135
5 x 225
1 x 275
1 x 295
1 x 315
1 x 345
1 x 365
1 x 375. Easy, but not spotter so stopped there. Felt like 385 minimum was in the tank, perhaps 390....but cant claim it since it didnt happen.

10 x 315 - all time PR!!!! Finally got the 315x10 off my back
12 x 275
15 x 225 - triceps just fried. Cruised right through number 14, thinking I had 18-20, then tri's just completely went out about 3/4 through #15. Racked it there.

[Andy Baker (KSC)]

Friday 7/6

Back Squat

20 x bar
5 x 135
5 x 225
1 x 275
1 x 315
1 x 365
1 x 405
1 x 455
3 x 475. Easy

Stiff Leg Deadlift (on 2 mats)

3 x 425
5 x 405

Really disappointed in the stiff legs. I actually felt weaker off 2 mats than I did off 4. I was expecting 5+ x 425. It may just be that its been too long since the last time I did stiff legs that I have regressed a bit....or I was too slow on the eccentric and I just simply wore myself out by lowering the bar too slow. I've done that before.

[Lann625]

Hi, I'm new to your log and would first like to say that I am very impressed with your competition deadlift and especially your squat which had excellent depth. I've been considering adding in straight leg deadlifts to my workouts for hamstring training but have always had a tough time with keeping a neutral back. Do you have any suggestions?