Andy Baker's Log (Back to the Platform) Andy Baker's Log (Back to the Platform) - Page 10

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  1. #91
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    Jan 2008
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Mon 1 / 14 / 19

    Week 17 / Day 1 - DELOAD + PEC/DELT REHAB

    1. Incline Barbell Press 10 x 10 x 155. No pain, felt good.
    2. Chest Supported Row 3 x 10
    Superset
    3. BW Dips 3 x 10
    4. Lat Pulldowns 3 x 15 (superset with dips)
    Giant Sets
    5. Rear Delt Raises 3 x 15
    6. DB Lying Tri Ext 3 x 15
    7. DB Curls 3 x 15

  2. #92
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    Tuesday 1 / 15 / 18

    Week 17 / Day 2 - DELOAD

    1. Squat 4 x 2 x 365
    2. Close Stance High Bar Pause Squat 2 x 5 x 275
    3. Lying Leg Curls 3 x 8
    4. Abs 3 x 15

    Love deload days. In and out in about 20 minutes

  3. #93
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    Thursday 1 / 17 / 19

    Week 17 / Day 3 - Bench Rehab + DELOAD

    1. Bench Press Rehab work - work up to single at 275. 3 x 10 x 225. 2 x 15 x 185. No pain on anything.
    2. Side Delt Raises - 8 x 8 (30 sec rest)
    3. Tricep Cable Pressdowns 2 x 15
    4. French Press 2 x 15

    Gonna try and get back to semi-normal training on the Bench next week. Will probably re-tear the pec/delt, but I'm 1 month out so need to get busy. If I get re-injured, I'll just take a token bench at the meet with the empty bar and it'll just be squat / deadlift day.

  4. #94
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    Dec 2012
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    Quote Originally Posted by Andy Baker (KSC) View Post
    Will probably re-tear the pec/delt, but I'm 1 month out so need to get busy. If I get re-injured, I'll just take a token bench at the meet with the empty bar and it'll just be squat / deadlift day.
    Damn, man. Here's hoping you apply the minimal effective stimulus!

  5. #95
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    Fri 1 / 18 / 19

    Week 17 / Day 4 - DELOAD

    1. Recovery Squat 6 x 2 x 275
    2. Speed Deadlift 3 x 3 x 405
    3. RDL 275 x 10
    4. V-Grip Pulldowns 3 x 8
    5. DB Row 2 x 12

  6. #96
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    Mon 1 / 21 / 19

    Week 18 / Day 1

    1. 3-ct Paused Bench Press - worked up to 315 x 1. No pain...seeeeeems to be okay. Will try and be very conservative with loads from now until meet day. Probably won't hit the numbers I was hoping for, but at least I'll be able to put something up and get a total.
    2. DB Bench Press 3 x 8
    3. Dips 3 x 12
    4. Chest Supported Row 6 x 6
    5. Lat Pulldown 3 x 12
    6. Rear Delt Fly 3 x 15
    7. DB Lying Tricep Extension 3 x 8-10


    Tues 1 / 22 / 19

    Week 18 / Day 2

    1. Back Squat - worked up to 485 x 2
    2. Paused Speed Squat - 3 x 2 x 400
    3. Close Stance High Bar Pause Squat 2 x 3 x 370
    4. Lying Leg Curls 3 x 6

  7. #97
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    Thurs 1 / 24 / 19

    Week 18 / Day 3

    1. Light Bench 6 x 4 x 245 (3 ct pause). Pec injury was just a tiny bit tender after the last workout and into today so I know I'm not 100% but it's hanging in there for now. Just did some light paused work today but basically letting it rest.
    2. Paul Dicks Overhead Press 5 x 6
    3. Heavy Cable Pressdowns 3 x 12
    4. DB Front Raises 3 x 15
    5. Side Delt Raises 3 x 20

  8. #98
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    Fri 1 / 25 / 19

    Week 18 / Day 4

    1. Recovery Squat 6 x 2 x 275
    2. Reverse Band Deadlift - work up to 575 x 1
    3. Speed Deadlift 3 x 2 x 440
    4. Stiff Leg Deadlift 2 x 5 x 350
    5. Barbell Row 3 x 5
    6. V-Grip Pulldowns 3 x 10

  9. #99
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    Mon 1 / 28 / 19

    Week 19 / Day 1

    1. 3-ct Paused Bench - worked up to 325 x 1. Pec definitely still tender. Not sure how much more I can load it without more damage. Strength wise I feel like I'm good for 350-375, but don't think pec would hold up.
    2. DB Bench Press 3 x 10-12. Medium weight, no pain here.
    3. Chest Supported Row 8 x 8
    4. Lat Pulldowns 3 x 12....superset with......Bodyweight Dips 3 x 15
    5. Blast Strap Rear Delt Rows 3 x 15
    6. Lying DB Tricep Extension 3 x 12

    Great workout aside from the fact I can't train the only upper body lift that matters for the meet.

  10. #100
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    starting strength coach development program
    Tues 1 / 29 / 19

    Week 19 / Day 2

    1. Back Squat - worked up to 490 x 2
    2. Speed Squat 4 x 2 x 400
    3. Close Stance High Bar Pause Squat 2 x 3 x 375
    4. Lying Leg Curl 3 x 8

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