Walking the Walk - Andy Baker's Log

[Andy Baker (KSC)]

Weds 10/29

Press 1.0 - up to 250x1. Easy. Then 2x2x230. Long pause between reps.

Weighted Dips 4 x 4-6

French Press w/ DB 3 x 10-15

[Andy Baker (KSC)]

Monday 11/3

Deadlift - up to 515x1. Easy. Then 2x3x465. Deads feeling better and better each week.

Paused Close Stance High Bar Squat (w/ heeled WLing shoes) 4x6x275


The 275 on the squats was easy, but I can tell my quads are torched. I normally squat fairly wide, in Chucks, with alot of hips. This was a good change of pace after the Deads. I like them much better than front squats.

[Andy Baker (KSC)]

Thurs 11/6

Bench Press - up to 375x1. Then 2x3x340.

Press

4 x 215
5 x 200
6 x 200
4 x 200

Dips 2 x failure

Bench felt nice and smooth. Probably had 385 in the tank today but was training alone and didn't want to risk a miss. Press is still trying to get used to being trained after bench. Triceps keep gassing early.

[Andy Baker (KSC)]

Monday 11/10

Back Squat

5 x 135
3 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 495
1 x 510
2 x 460 x 2 sets

RDL (to floor)

6 x 225
6 x 315
6 x 365 x 2 sets
6 x 315

I was tired at the end of today, but all the weights felt nice and smooth. I can tell the training plan I've got set up has hit the groove. We'll see what happens after Baby #3 is here in a few weeks, but I'm hoping for some big PRs in the coming months.

[Sean Herbison]

We'll see what happens after Baby #3 is here in a few weeks, but I'm hoping for some big PRs in the coming months.

I've found that babies can usually keep up weekly PRs for at least a year. Those little guys put on muscle like nobody's business.

[Andy Baker (KSC)]

Weds 11/12

Standing Rack Press (#15)

5 x 135
3 x 185
1 x 205
1 x 225
1 x 245
1 x 250
1 x 255
1 x 235 x 6 sets

Floor Press (2-3 second pause btw reps)

6 x 315
6 x 315
5 x 315
4 x 315

DB Incline 3 x 8-20 (1 min btw sets)

Rack presses at the nose level don't allow for any tension in the delts and upper chest. Starting a rep from that "slack" position is just brutal. I need to be doing more of these for high volume singles like today.

[John Hanley]

Rack presses at the nose level don't allow for any tension in the delts and upper chest. Starting a rep from that "slack" position is just brutal. I need to be doing more of these for high volume singles like today.

Sounds brutal. Going to try these.

[Andy Baker (KSC)]

The sweet spot is a little different for everyone depending on build. Try to find a spot where you can't get tight under the bar. Be careful of starting too high or it comes a rack lockout which is not really what we are trying to do. When I first introduce these to people my experience has been that the rack press is actually less than the full press even though ROM is shorter.

[Andy Baker (KSC)]

Weds 11/19

Today was supposed to be heavy deadlifts to start, but due to a hunting accident (I sliced my palm pretty deep) I was afraid I couldn't hold anything heavy.

Paused Camber Bar Goodmornings (pin 26)

5 x 135
3 x 185
1 x 225
1 x 255
1 x 285
1 x 305
1 x 325
1 x 345
1 x 365
1 x 385
2 x 345
5 x 305

Hip Belt Squats 3 x 20

First time ever doing max effort goodmornings. Loved Em.

[Sean Herbison]

due to a hunting accident (I sliced my palm pretty deep)

This is Andy's way of telling us he was fighting bears again.