KSC's Log

[Bergie]

Thanks KSC!!

[Andy Baker (KSC)]

Jailer -

Here is another template that has worked for quite a few people:

Monday:

Bench 5x5

WOD-something overhead combined with metcon element

Ex: 15 x 115 lb Push Press
500m Row
5 Rounds

Tuesday:

Squat 5x5

WOD-High Rep Olympic Lift combined with Metcon element

Ex: 10 x 135 lb Powercleans or Snatches
15 Box Jumps
5 Rounds

Thursday:

Press 5x5

WOD-Dips or Push Ups combined with metcon element

Ex: 400m Run
100 Jump Ropes
30 Dips or Push Ups
3 Rounds

Friday:

Deadlift 1x5

WOD - Something with PullUps, High Rep Deads or Olympic Lifts, Overhead Squats, Metcon element. Choose 2 or 3 of these and make a workout of it. I like something like this:

Pull Ups x 10
225 lb Deads x 15
100 yd Shuttle Run (50yds down & back)

Strongman Medley's also work on Fridays.

[Andy Baker (KSC)]

Friday 3/12

Bodyweight = 204

Last workout of my loading cycle. I am perfectly over reached I do believe and am looking for a big rebound coming out of next week's deload.

10" Box Squat

5 x 135
5 x 225
5 x 315
5 x 365
5 x 385
5 x 405
5 x 425
5 x 445 - Box Squat PR for 5 reps

Incline Press

10 x 135
5 x 185
5 x 215
5 x 230
5 x 245
5 x 260
4 x 275 - I am a bitch.

Stiff Leg Deadlift (on 3-4 in platform)

5 x 135
5 x 225
5 x 315
4 x 405 - Again, I am a bitch.

Pull Ups

3 x 8

Probably attribute the misses on my last set of inclines and SLDLs to the continued drop in weight as well as it being the end of a fairly aggressive 8 week loading cycle.

Video is forthcoming of today.

Looking forward to BIG deload next week!!!

[stronger]

KSC - thanks for the comments in the nutrition Q & A forum. I will definitely follow this advice.

[jailer345]

Thanks alot Andy. That is just the info I needed.

[Andy Baker (KSC)]

Mon 3/15

Bodyweight = 210. Saturday was all day cheat day and bodyweight has not dropped back down yet.

Deload Week

Back Squat

10 x 135
5 x 225
5 x 315
5 x 365
5 x 405

Bench

10 x 135
5 x 225
5 x 275
5 x 315

Powercleans

10 singles w/ 225

Pull Ups

3 x 8

[Andy Baker (KSC)]

Friday 3/19

Bodyweight = 204

The plan was to continue to deload today with some light low volume work, but as I started on box squats, everything just felt so light, so I took advantage of the rebound effect I am obviously already starting to experience from my deload this week.

10" Box Squat (a couple inches below parallel)

10 x 135
5 x 225
1 x 315
1 x 365
1 x 405
1 x 425
1 x 445
1 x 465
1 x 485
1 x 505
1 x 515 - 40 lb PR!!!!!!!
5 x 445 - ties old 5RM PR!!

Paused Goodmornings

3 x 5 x 185

Close Grip Lat Pulldowns

3 x 8 x 180

*Not only did I beat my old box squat PR by 40 lbs, but I did so weighing 40 lbs less!! Couldn't be happier with where squat strength is at. Old PR was 475 at 245 lbs bodyweight...today hit 515 at 204 lbs bodyweight. Obviously something is working!

*Goodmornings were taken out of the rack and lowered DEEP to the pins just below waist level and then paused for about 2-3 seconds, followed by an explosive concentric phase.

Training will change for the next few weeks to more of a Westside type of model. This will serve as a little bit of a volume deload for me as I hit the big lifts with less frequency and volume but with greater intensity. It also allows me a little bit of a mental break from doing the same exercises day in and day out. I'll run with this for as long as progress is occurring and then switch back to a higher frequency less diverse plan as I get closer to the meet. Looking forward to a little bit of a change.

[Andy Baker (KSC)]

Monday 3/22

Bodyweight: 208 (up from 202 on Sunday...thanks to big cheat meal Sunday night. Homemade Spaghetti and chocolate chip cookies for dessert)

Bench Press (Competition Grip & 2-3 second pause)

5 x 1 x 350

1 x 8 x 275 (pinkies on rings)

Weighted Dips

3 x 8 x 45 lbs

* Felt good to get in and out of the gym in under an hour, but I always hate not starting the workout out with squats. Probably could have gone heavier on both the singles and the back off set, but I was training alone and didn't push it. 350 did move up really fast though, so I was pleased with the bar speed on that weight, especially having a true weight of about 202. Triceps got huge pump from dips...I can tell some of this added assistance work for the next few weeks will do me some good.

[Andy Baker (KSC)]

Weds 3/24

Bodyweight: 202


Dynamic Effort Box Squat (straight weight, 10" Box)

12 x 2 x 365 (70% of 1RM)

Dynamic Effort Deadlift (straight weight, standing on 45 lb plates)

10 x 1 x 315 (60% of 1RM)


Deadlift Assistance (supersets):

Wide Grip Lat Pulls 5 x 8-10 x 4 plates
45 degree Back Extension 5 x 15

*Pretty decent workout. I couldn't believe how explosive 365 felt on the box squat. Interestingly enough, I couldn't believe how un-explosive the deadlifts felt. Not sure how much I got out of those. Lat Pull/Back extension superset blew up my back nicely...an area I have somewhat neglected over the past 8 weeks training.

Here is a video of sets 11 & 12 from the box squats:

http://www.youtube.com/watch?v=pxCSfZ0fG4k

[JLascek]

I'm sitting here laughing because I love how you go all out for your cheat meals. Can't wait to see how you do in the 198 class.