Andy Baker's Log (Back to the Platform)

[Andy Baker (KSC)]

Fri 2 / 1 / 19

Week 19 / Day 3

1. 3-ct Paused "Speed" Bench 10 x 4 x 245. Protecting pec. Not super "speedy", just a little faster than normal. Pec did alright but I can certainly feel it
2. Paul Dick's Overhead Press 5 x 6 YouTube
3. Tricep Pressdowns 3 x 8
4. Side Delt Raises 2 x 20

[Andy Baker (KSC)]

I got way behind in my training log.

Big event was that I re-injured my Pec a couple of weeks ago pretty severely....not on the Bench but on a heavy Reverse Band Deadlift.

Got to the top, locked it out, and there it went. Black and blue the next day. After the first tear a month or so ago, I really rushed the rehab and jumped back into loading it too quickly in an effort to be able to compete with a respectable Bench. And this is the consequence when you try and rush these things.

I've never actually seen it, but I have heard of guys tearing pre-injured pecs on heavy deads....new learning experience.

Been rehabbing it again, but I won't be able to Bench at the meet. I may just reschedule the meet until later in the year. Not sure if I wanna drive 4-5 hours to San Antonio just to Squat.

So anyways...training since last update.....

Sunday 2 / 3 / 19

1. Recovery Squat 6 x 2 x 275
2. Reverse Band Deadlift - work up to 495 x 1, 545 x 1, 585 x 1, 600 x 1.
600 actually went up and locked out really fast, but that was the rep that reinjured the pec. I knew it was tweaked at this point, but didn't realize how bad until next day.
3. Speed Deadlift (semi-snatch grip) 4 x 2 x 405. Widening grip felt fine.
4. Snatch Grip RDL to floor 2 x 5 x 365
5. BB Rows 3 x 8
6. V-Grip Pulldowns 3 x 12


Tuesday 2 / 5 / 19

1. Bench Rehab - 10 x 20 with 45 lbs
2. A bunch of lats and tricep stuff


Friday 2 / 8 / 19

- on top of the pec tear I got sick as hell this week with a stomach bug that our lovely pre-schooler brought home with him and gave to the rest of the family. So I went ahead and took a deload squat this week rather than push it and get injured.
- Squat 405 x 3 x 3 and some light assistance stuff


Monday 2 / 11 / 19

-Bench Rehab plus lots of lat and tricep stuff


Wednesday 2 / 13 / 19

1. Squat - worked up to 500 x 1. Smooth and fast.
2. Speed Squat - 5 x 2 x 405
3. Close Stance High Bar Pause Squat - 2 x 5 x 375
4. Lying Leg Curls 3 x 8


Saturday 2 / 16 / 19

1. Recovery Squat 6 x 2 x 275
2. Deadlifts - worked up to a few singles at 365 and some reps at 315. About all I can do right now without straining too hard. Weird, I've had a torn pec before and been able to Deadlift just fine, but can't now.
3. Bench Rehab
4. Lats & Tricep Stuff

[Mike Longnecker]

That sucks about the pec, Andy. Here's hoping for a fast recovery for you.

[carson]

Andy, One of Sully's clients. Have you been able to train consistently despite the setbacks both to you and for all of us by government fiat?