KSC's Log

[Andy Baker (KSC)]

Friday 7/27

Deadlifts

10 x 225
1 x 315
1 x 405
1 x 455
4 x 495.

Stiff Leg Deadlift (standing on 4 mats)

5 x 430

[Domjo54]

5 plates x 4, nice work Andy!

[Andy Baker (KSC)]

5 plates x 4, nice work Andy!

Thanks, 5 was there, but took too long between reps 4 and 5. Then failed to really sit back into my hamstrings and wound up trying to "quad and back" it off the ground.

Its fine, it'll give me confidence next time I go after it.

[Andy Baker (KSC)]

Monday 7/30

Press

20 x bar
5 x 95
3 x 135
1 x 165
1 x 185
1 x 205
1 x 225
1 x 250
1 x 270. All time PR!!!!!!!!!!!!!!!!!!!!
1 x 250 x 4 sets (back off)

Standing French Press (Ez bar)

6 x 115
8 x 100
10 x 90 x 2 sets

One Arm DB French Press

20 x right - drop set: 40-35-25-20
20 x left - drop set: 40-35-25-20

270 went up nice and smooth. Confident of 275 next time singles on presses roll around

[BertBamboo]

Congratulations Andy, that's awesome! Think it's due to the focus on your triceps work?

[Andy Baker (KSC)]

I think thats a part of it, and things also seemed to jump start a few weeks ago when I was doing a bunch of high rep back off work on my presses. I haven't been doing that lately, but I have been keeping the tricep work up. Hard to tell exactly what it is, but the presses have been steadily going upwards the last several weeks. I'll take it.

[Jordan Feigenbaum]

You're going to be at 300 so damn soon! That's crazy bro. Awesome

[Andy Baker (KSC)]

When I can press 315 I will die a happy man

[Andy Baker (KSC)]

Tues 7/31

Prowler Conditioning - 4 trips across back parking lot


Weds 8/1

Pull Ups: 5 sets to failure

Back Squat

10 x bar
5 x 135
5 x 225
1 x 275
1 x 315
1 x 365
1 x 405
1 x 455
4 x 480. All time PR for 4.
4 x 405
4 x 405
4 x 405

Fourth rep with 480 was a real grinderrrrrrrrrr. It made the back offs with 405 a real bitch. My legs were shot.

[Andy Baker (KSC)]

Friday 8/3

Incline Press

5 x 275
12 x 225

Dips - 3 sets to failure


I was dog ass tired today and didn't actually do my scheduled heavy bench workout. Instead I impulsively jumped in with a client who was doing Inclines and did 2 sets of my own. I have been going on not alot of sleep and poor nutrition. I was beat today and I just did the bare minimum on sets and reps.