KSC's Log

[Andy Baker (KSC)]

Friday 12/28

Press

6 x 1 x 245. Fast and explosive.

Press walkout

315 x 10 seconds


Close Grip Bench Press

5 x 5 x 285

DB Tricep Extensions

3 x 10

[Andy Baker (KSC)]

Got behind on my log, here is this week's training:


Monday 1/7

Bench - to 315 x 8

DB Incline Press - 2 sets max reps w/ 100s



Tues 1/8

Box Squats - 3 x 3 x 460. Suprisingly fast and explosive despite not squatting for a while.



Thurs 1/10

Press - 3 x 3 x 220

Seated DB Press 2 x 12 x 70s

DB Lateral Raises / Barbell Front Raise Supersets - 3 x 15 each (Sometimes the inner bodybuilder breaks out without notice)

Conditioning: 6 half Gassers w/ about 1-2 min rests

[Andy Baker (KSC)]

Friday 1/11

Deficit Deadlifts (2 mats)

10 x 135
5 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 495
1 x 525 x 2 sets

Stiff Leg Deadlifts (standing on 4 mats)

8 x 365

Prowler - 6 x 60 yds.


As an aside, I could not hardly lift my arms when I got out of bed this morning due to my trip to Venice Beach yesterday.

[John Petrizzo]

As an aside, I could not hardly lift my arms when I got out of bed this morning due to my trip to Venice Beach yesterday.

Ha, this made me laugh. Nice lifting this week, Andy.

[Andy Baker (KSC)]

Mon 1/14

Bench Press

4 x 1 x 360
1 x 2 x 360. PR Double!!!!!!!!...........I think. Was only planning on singles but they were going up pretty fast so I went for the double at the end and smoked it pretty easy. Nice suprise!

DB Bench Press

4 x 8-10 x 100/90/80/70. Short rest between sets. Not much time today to mess around.

[Andy Baker (KSC)]

Tuesday 1/15

Paused Box Squat (3 count pause)

3 x 5 x 410. Fast and explosive. Made a conscious effort to make the plates rattle at the top of every rep.

Pull Ups - 5 x 5

[Andy Baker (KSC)]

Thurs 1/17


Strict Press

5 x 6 x 195. Paused each rep 2-3 seconds.

Tricep Pressdowns

8 x 10-15. Wow. What a pump.


Conditioning: 8 Half Gassers, 1-2 min rests.



The reset continues on all the major lifts as I work my way back up to PR territory. For the last few weeks everything has felt light and fast, but the Press was unusually heavy today. I think I have done 10 x 205 and 15 x 185 so 195x6 should have felt really light but it didnt.

Not sure if this is reason for concern or if this was just a screwy day. I didn't sleep well last night but that doesn't usually affect my training unless it is several nights in a row of bad sleep. My only thought was that perhaps I didn't recover from that stupid shoulder workout I did last week. We'll see, can't make any decisions based on 1 off workout.

[Andy Baker (KSC)]

Friday 1/18


Deficit Deadlifts (3 mats)

10 x 135
5 x 225
1 x 315
1 x 405
3 x 470 x 3 sets

Barbell Rows: 3 x 10 x 225

Prowler Conditioning: 8 sprints x 60 yds

Hopefully yesterday was just a localized off day as everything today felt really light and smooth.

[Andy Baker (KSC)]

Sunday 1/20

Conditioning:

10 x 100 meter sprints. 100m walk as rest


Conditioning starting to get much better.

[Andy Baker (KSC)]

Monday 1/21


Paused Bench Press (3 second pause at bottom)

3 x 3 x 325. Easy

Weighted Dips

3 x 6 x 50 lbs. Still just pitiful on these.

Conditioning:

6 half gassers
1 Full gasser

Rest was whatever it took for my training partner to do his gasser

Got all of the above done in about 45 minutes. That was the best part about today