KSC's Log

[Andy Baker (KSC)]

Monday 3/12

Missed all my pressing work last week. Not good. Didn't squat either. Even worse.

Hopped in with a client tonight and just did some quick bench work so I didn't have to wait two weeks before doing any pressing.


Bench Press

315 x 6 (2 below PR of 8 reps - what a fag I am)

Close Grip Bench

10 x 225
10 x 225
10 x 225
10 x 205
10 x 185

Seated Machine Rows

3 x 10 x 165

Jim Wendler'd it up tonight with the 5 x 10. Triceps were blown up though after all that volume. Will be back on normal routine on Wednesday or Thursday

[mlentzner]

Andy,

Are you on any kind of program or are you just making it up as you go?

[Andy Baker (KSC)]

The latter. My training is a mess right now. Please do not use my log as an example of how to structure your own routines

[cjangelo]

Andy,
Two things.
One, what is with all this bullshit?

(2 below PR of 8 reps - what a fag I am)

If you need someone to belittle you/piss you off/motivate you, that's fine, but I fail to see how this kind of thing helps.

Two,
About how many grams of fat are you getting on your normal diet day (not your refeed)? 20? 50?

Thanks for answering all these annoying questions/getting unsolicited advice from strangers.

[Andy Baker (KSC)]

That's probably about right. Maybe less if I am really doing the diet right. Whatever trace amounts are in the fish/chicken. Nathan is big on doing WEEKLY calculations and not daily calculations. So the once per week cheat meal of burgers/fries/pizza, etc would still put my weekly average kinda high.

[Andy Baker (KSC)]

Got behind on the training log:

Real quick update on last week. I was

Tuesday - Chins & Squats

Thursday - Press

Friday - Deadlifts and some rows




This week:

Sunday:

Bench Press - worked up to 365 for a few singles, then 320 x 5.

Cambered Bar Bench Press w/ pause (4 inch camber) 185 x 8, 165 x 10, 145 x 10

Wow! My chest was absolutely shredded by those cambered bar presses. I have never done these before....I have had the bar for years and never used it. Holy shit, these were like doing super super deep dips. Each set starts out really really easy but about number 6 of each set you can just feel yourself losing steam and dying out. That's why I had to keep stripping weight off. I only planned 1 set as a back off, but I kept adding sets because they felt so good.

[Andy Baker (KSC)]

Monday 3/20

Weighted Chins 5 x 5

One Arm DB Rows 3 x 10 x 80. Deep stretch at bottom, one to two second hold at the top.


Upperback was totally blown up after this. Haven't done DB Rows in a loooooong time. The weight was light, but pausing at the top and stretching at the bottom puts a difficult twist on it. I have done these heavy and explosive before with up to the 150's, but I could just never feel anything from that style.

[Andy Baker (KSC)]

Tuesday 3/20


Squats

-A few singles w/ 475, then 8 x 405

Wow. Actually got my workout done in less than 1/2 hour

[Rob Israel]

Tuesday 3/20


Squats

-A few singles w/ 475, then 8 x 405

Wow. Actually got my workout done in less than 1/2 hour

Ha, ha. It take me 30 minutes just to warm up for my squat.

[Andy Baker (KSC)]

Weds 3/21


Press

5 x 210. Harder than it should have been.

3 x 5 x 195. All reps paused.


Standing French Press

3 x 6 x 110