Andy Baker's Log (Back to the Platform) Andy Baker's Log (Back to the Platform) - Page 2

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  1. #11
    Join Date
    Jun 2018
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    • phoenix arizona seminar date
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    Heya, I'm looking forward to monitoring this log as well.

    I had no idea you'd gotten hurt. Is the process detailed anywhere on the forums? A lingering fear I've got is of biceps tendon rupture; I'm wondering if you have any idea how it happened and if in retrospect it could have been prevented.

    I supinate my left hand for deadlifts and haven't had a problem, but I've heard grumbles that "yer gonna get a rupture using dat dere mix-grip," so any data you've got is coveted.

    Blessings on your training.

    Edited to add: I've found your YouTube video from May about the injury; I'll watch that instead of bothering you about it here. Happy training to you!
    Last edited by Geoff Bischoff; 09-26-2018 at 08:02 PM. Reason: My typing fingers got ahead of my Google fingers.

  2. #12
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    Jan 2008
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    Kingwood TX
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    Friday 9/28/18

    Week 1 / Day 4 - Speed Squat

    1. Back Squat (Over warm up) - work up to 385 x 3 (~85% of this week's heavy single). Easy
    2. Speed Squat - 315 x 3 x 6 sets (~70%). 90 sec rests.
    3. 5-Sec Pause Squat 300 x 3 x 2 (~65%)
    4. Lying Leg Curl 3 x 6 (slow eccentric, explosive concentric)
    5. Weighted Decline Sit Ups 3 x 6 (slow eccentric, explosive concentric)
    6. Plate Pinches (grip work)

    Pretty quick and easy workout. Everything lighter than what the % says because everything is based off a single earlier this week that was not max effort. Trying to acclimate to the volume a bit before things ramp up in weight. Speed work felt great.

  3. #13
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    Jan 2008
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    Kingwood TX
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    Week 1 / Day 5 - Bench Assistance

    1. Speed Strict (1.0) Press 15 x 1 x 170. One rep every 20 seconds. Been really liking the timed singles for presses. 15 fast reps in 5 minutes. Starts easy but gets harder than you’d think.
    2. Close Grip Bench 3 x 8 x 225. First set easy, third set got a little tougher
    3. Lat Pulldowns 5 x 10
    4. Rear Delt Raise 3 x 15

    All I had time for today. Training with my 3 year old today so time was in short supply.

    Gonna try and keep the Press trained during this power lifting meet prep. I’d like to do a Strength Lifting meet at some point in the future. What I like about Dynamic Effort work on bench or Press is that you can do the speed work first and it doesn’t destroy your Tricep strength for the second lift. The timed singles hit the shoulders pretty hard, but triceps were fresh going into the close grips. Plus I just like dynamic effort. Seems to work for me and keeps session times down.

  4. #14
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    Jan 2008
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    Monday 10/1/18

    Week 2 / Day 1

    1. Light / Recovery Squats 6 x 2 x 265. 30 sec between sets.
    2. Deadlift (Over-Warmup) - work up to 430 x 3
    3. Speed Deadlifts (WITH STRAPS) - 6 x 3 x 390. 2 mins between sets.
    4. Contrast RDL (5 second eccentric, explosive concentric) 2 x 5 x 265
    5. Barbell Rows (from floor) 5 x 225, 3 x 5 x 275
    6. Grip Work on right hand.

    Everything feeling pretty light and fast. No problems with bicep.

  5. #15
    Join Date
    Nov 2014
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    30

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    This is great! A meal log would also be really interesting since you're trying to put on muscle compared to in past when trying to lose weight for the meet. Just a thought. Thanks for starting this!

  6. #16
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    Kingwood TX
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    Wednesday 10/3/18

    Week 2 / Day 2

    1. Paused Bench Press 6 x 2 x 255. 1 minute rest between sets
    2. Rest Pause Bench (DC style) 9 x 245 + 2 + 2 (20 second rest)
    3. Weighted Dips 3 x 8
    4. Paused Floor DB Flys 3 x 12
    5. Prone DB Rows 3 x 8
    6. V-Grip Lat Pulls 3 x 6
    7. Deadstop Floor DB LTEs 3 x F

    Main work went smooth and fast and had no shoulder pain during any of the sets which is a big thing right now for me. The time in the sling recovering from the surgery was not friendly to my shoulder and it's been harder to rehab than the bicep itself.

    Experimenting with 3 new exercises today in the assistance menu. The prone DB Rows I didn't like. I think I get a lot more out of the machine or cables. I'm barbell rowing with deadlifts and on other days I row I want something chest supported with no stress on the lower back. Playing with options, but I think I'll stick with my machine I have in my gym which I really like. The deadstop DB Lte's were also good. Pausing the reps on the floor made them even more effective and certainly harder. Had a huge pump in the triceps even though I was doing fairly low reps (5-8?) as far as isolation movements go. The DB Flys on the floor were a Bill Pearl staple but I never tried them. Probably my new favorite exercise. I've done a million versions of flys over the years, but these were by far my favorite variation of a DB fly. Got em on video and I'll have that up sometime next week.

  7. #17
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    Here is the video recap I did of week 1:

    YouTube

  8. #18
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    Fri 10/5/18

    Week 2 / Day 3

    1. Back Squat (over warm up) - worked up to 405 x 3
    2. Speed Squat 315 x 3 x 8 sets (90 sec rest).
    3. 3 second Pause Squat 315 x 3 x 2.
    4. Heavy Lying Leg Curl 3 x 4-6
    5. Grip and Ab Stuff

    Got whole workout done in about 45 minutes. Everything moved light and fast.

    Down 7 lbs from 223 to 216 and feeling stronger each day

  9. #19
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    Sat 10/6/18

    Week 2 / Day 4

    1. Strict Dynamic Effort Press 175 x 1 x 15 sets. 20 seconds between sets.
    2. Lat Pulldowns 5 x 10-15
    3. Chest Supported Row (rear delt grips) 3 x 15
    4. Close Grip Bench 235 x 6 x 3 sets

  10. #20
    Join Date
    Aug 2009
    Location
    TX
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    What weight class are you targeting for the meet?

    Quote Originally Posted by Andy Baker (KSC) View Post
    Fri 10/5/18

    Week 2 / Day 3

    1. Back Squat (over warm up) - worked up to 405 x 3
    2. Speed Squat 315 x 3 x 8 sets (90 sec rest).
    3. 3 second Pause Squat 315 x 3 x 2.
    4. Heavy Lying Leg Curl 3 x 4-6
    5. Grip and Ab Stuff

    Got whole workout done in about 45 minutes. Everything moved light and fast.

    Down 7 lbs from 223 to 216 and feeling stronger each day

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