Walking the Walk - Andy Baker's Log

[Andy Baker (KSC)]

Thursday 6/26


Missed an entire week of training and two days of work with the worst stomach virus I've ever had. Its actually a relapse from several weeks ago. The damn thing made its way through my entire family and then back around to me for seconds! So much fun! I was probably well enough to do some light work on Tuesday, but I still felt so weak from the dehydration and not eating that I gave myself a few extra days to recover some more. My journey down the comeback trail has stumbled out of the gates. Just went with rep work today to get some conditioning back.


Press


15 x bar
5 x 95
3 x 135
1 x 165
8 x 185
8 x 185
8 x 185


Behind Neck Press (Descending sets, short rest)


10 x 135
10 x 125
10 x 115
10 x 105
10 x 95


Weak. Weak. Weak.

[Nick Klemetson]

Missed an entire week of training and two days of work with the worst stomach virus I've ever had. Its actually a relapse from several weeks ago. The damn thing made its way through my entire family and then back around to me for seconds! So much fun! I was probably well enough to do some light work on Tuesday, but I still felt so weak from the dehydration and not eating that I gave myself a few extra days to recover some more. My journey down the comeback trail has stumbled out of the gates. Just went with rep work today to get some conditioning back.

I was wondering why you hadn't logged for awhile, but you'd been so active in your Programming forum. Hope you get back to 100% soon.

[Andy Baker (KSC)]

Friday 6/27

Light Squat

10 x Bar
5 x 135
3 x 225
1 x 315
1 x 365
1 x 405

Rack Pull (#10 on TSS rack)

1 x 315
1 x 405
1 x 455
1 x 485
8 x 515
8 x 485
8 x 455

[Andy Baker (KSC)]

Mon 6/30

Bench Press

30 x bar
10 x 135
5 x 225
8 x 285
8 x 285
8 x 285

DB Incline

7 x 100
7 x 90
8 x 80

DB Curls 5 x 6-8

The 8s were easy but way off my best 3x8x320. I did a very limited arch on these and hit the bar a little higher up than normal. Felt great, gonna feel the rep work

[Andy Baker (KSC)]

Tuesday 7/1

Back Squat

10 x bar
5 x 135
3 x 225
1 x 275
1 x 315
1 x 365
8 x 405
8 x 405
8 x 405

Sprints 6 x 60 yds


Video of third set of Squats below. My legs are not going to be happy with me the rest of the week:

https://www.youtube.com/watch?v=P4A5...PVl5sOOaNe6zeA

[appleswag96]

How many times do you sprint a week?

[sking1001]

Sprints are bad for your knees. You should only go half way down and back.

[Andy Baker (KSC)]

How many times do you sprint a week?

On paper I do a workout like this 1-2 times per week. In reality, I maybe do it a few times per month.

I really like to sprint after I squat. These aren't "all out" sprints. I go about 80-90% of top speed.

I also like to push the Prowler and run Gassers and Half Gassers. These are usually post workout activities that take less than 15-20 mins. If I condition on off days it's something less intense and longer duration like incline treadmill walking or light sled pulling.

[Andy Baker (KSC)]

Thur 7/3

Press

10 x bar
5 x 95
3 x 135
1 x 165
8 x 195
8 x 195
8 x 195

DB LTE 5 x 10-15

[Andy Baker (KSC)]

Sat 7/5

Pull Ups 10 x 3 - short rests. Huge pump.

Stiff Leg Deadlift

8 x 225
8 x 315
8 x 365
8 x 315
8 x 225 (snatch grip sldl) x 2 sets

Took a light day today. Started warming up on rack pulls and I could tell from the first set with 225 that I wasn't going to pull anything of consequence. Low back still not recovered from the volume rack pulls last week. Not tired, sore, or painful, but that weird feeling you get of just utter and complete weakness. Pulled some singles up to 495 then shut it down and switched over to some SLDLS. Nothing heavy but got a nice pump in the hamstrings.

I took the snatch grips several inches out in front of my feet for a pause and then pull it up with hip extension and a quasi rowing motion. Blows up the lats.