Walking the Walk - Andy Baker's Log

[Tennisgolfboll]

Welcome back!

Will be fun to follow your log. You deserve the great joy that is lifting.

[Andy Baker (KSC)]

Sat 4/19 - Upper Back

Lat Pulldowns (wide/neutral grip) 6 x 6

T-bar Rows 4 x 12

Seated Machine Rows (rear delt handles) 2 x 12

V-grip Pulldowns 2 x 10

[Andy Baker (KSC)]

Mon 4/21

Back Squat

10 x Bar
5 x 135
5 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 485
1 x 505
3 x 455
6 x 405

Weights felt surprisingly light considering how long it's been since I've squatted heavy. But my work capacity is non existent. Thought I'd get 8-10 at 405, but the gas tank emptied quick.

[Andy Baker (KSC)]

Weds 4/23

Press (against choked Monster Mini Bands)

5 x bar
3 x 95
1 x 135
1 x 165
1 x 185
1 x 205
M x 210
2 x 185
4 x 165

Dips 4 x Max Reps

Conditioning: 10 Half Gassers

[Rezart Erindi]

Sat 4/19 - Upper Back

Lat Pulldowns (wide/neutral grip) 6 x 6

T-bar Rows 4 x 12

Seated Machine Rows (rear delt handles) 2 x 12

V-grip Pulldowns 2 x 10

Went full bro on this?
Seriously, is your upper back holding you back (nice!) in any of the big lifts?

[Andy Baker (KSC)]

Full Bro is the only way to train back, Bro

Everything is holding me back on all my lifts. In my current state everything is a weak point

[Rob Israel]

Full Bro is the only way to train back, Bro

Everything is holding me back on all my lifts. In my current state everything is a weak point

Haha, pretty funny Andy…

What is the template for the program you are doing?

[Andy Baker (KSC)]

Haha, pretty funny Andy…

What is the template for the program you are doing?

Monday - Max Effort Squat or Deadlift + Prowler
Tues - Conditioning
Weds - Max Effort Press or Bench + BBing stuff for Chest, Delts, Tris
Thurs - Conditioning
Friday - Back and Biceps (BBing stuff)
Saturday - Conditioning
Sunday - off

Basically a modified Westside approach. No DE days.....which makes it not Westside at all really

[Andy Baker (KSC)]

For Leonidas,

Fri 4/25

Pull Ups - 10 sets to failure.
2 min rest between sets. Sets 9 and 10 were doubles. Yikes.

Strict Barbell Rows

8 x 135
8 x 185
8 x 205
8 x 225
10 x 205
12 x 185
15 x 135 (drop set)

Seated DB Curl

5 sets of 6-15 reps.

Conditioning: 4 full Gassers

[Tennisgolfboll]

You havent lifted at all in 6 months and squat 500+ first session?

That is fantastic