Friday 2/24
Squat
5 x 5 x 365
Deadlift
1 x 500
SLDL (on 4 mats)
4 x 405
Seated Machine Rows
3 x 12 x 150?
Started out my squat programming very light. Today's focus was on speed, technique, and keeping rest periods short. I was happy hearing the plates really rattling at the top of each rep.
Gotta get used to deadlifting after squatting again. Today felt pretty good. 500 came up pretty fast. The SLDLs really suprised me, I was expecting alot more. I need to go back and look at my log and see what happened. I know I did 415 x 5 a few weeks ago, but I think that may have been from the floor and not standing on the mats. Anyways, the goal was 5-10 reps and that certainly didn't happen.
Diet yesterday:
1) Protein Shake, 1 cup oatmeal, 1 banana
2) Chicken Breast, 1 cup Rice (dry), 1 Apple
3) 1 Carton Egg Whites, 1 scoop Protein, 1 Banana
4) 1 Giant Chicken Breast w/ BBQ sauce
Diet Today:
1) Protein Shake, 1 cup Oatmeal, 1 carton Blackberries
2) Tilapia Filet, 1/2 cup Rice (dry), 1 Banana
3) Tilapia Filet, 1/2 cup Rice (dry), 1 Apple
4) Tilapia Filet, 1/2 cup Rice (dry)
5) T-Bone Steak, Grilled Asparagus
6) 3 Beers - Oops
Last edited by Andy Baker (KSC); 02-25-2012 at 05:36 PM.
Andy, really cool to read your history. That squat was bad ass. Kirk Karwoski deep and it looked easy.
Thanks for sharing so much in your bio Andy-- that was awesome. As were the lifts-- talk about ass-to-grass, wow.
Your diet seems kind of old school body builder type, re: low fat. Are you shooting for a calorie range each day?
Also, how close to competition weight do you want to be about 2 weeks out?
Lose fat, keep muscle. Nobody does it better than bodybuilders.
Two weeks out I want to be about 192-193. I take the opposite approach than most. I get below my contest weight, and then steadily increase calories and start gaining weight into the meet. I cut weight fast one time for a meet and did horribly.
Wednesday 2/29
Press
3 x 227.5
3 x 217.5 x 4 sets
Incline Press (Press Grip)
6 x 260
10 x 230
Dips
3 sets with BW
One Arm French Press
9 x 37.5
10 x 37.5
Was happy with 3 x 227.5 but I knew it wasn't gonna happen for 5 sets, so I took 10 lbs off and got my volume in with a little lighter weight.
Great log. I'll be looking for updates.
Friday 3/2
Back Squats
3 x 3 x 405. Very easy and explosive. Was supposed to do 5 sets but was short on time.
Deadlifts
1 x 315
1 x 405
1 x 455
1 x 505
SLDL (standing on 4 mats)
2 x 5 x 365. This weight is a reset from where I have previously been on this exercise. What a homo.
Seated Machine Rows
4 x 12 x 160
Friday 3/9
Deadlift
10 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 495
1 x 510 - easy.
SLDL (standing on 4 mats)
2 x 5 x 385
V-Grip Pulldowns
3 x 8 x 180
Just a terrible week of training. Sick + No time = bad training