Andy Baker's Log (Back to the Platform)

[Andy Baker (KSC)]

Not sure yet. Cleaned up the diet hard the past two weeks and I’m gonna see where my weight levels off at then decide.

[misspelledgeoff]

Working with Nathan or going on your own?

[Eric Schexnayder]

So no more dinners of two large pizzas and a family pack of Oreos?

[Andy Baker (KSC)]

Working with Nathan or going on your own?

Always with Nathan for competition.

[Andy Baker (KSC)]

So no more dinners of two large pizzas and a family pack of Oreos?

Dieting is 1 large pizza and 1 sleeve of Oreos.

[Andy Baker (KSC)]

Monday 10/8/18

Week 3 / Day 1

1. Recovery Squats 265 x 2 x 6 sets. 30 sec between sets
2. Deadlift (over-warm up) - work up to 3 x 445
3. Speed Deadlift 390 x 3 x 7 sets.
4. Contrast RDL 270 x 5 x 2 sets (5 second eccentric, fast concentric)
5. Barbell Row 275 x 5 x 3 sets.
6. Grip Work

Fast workout. Work capacity improving. Weights moving fast and smooth. Feeling good.

[Shaun00]

Monday 10/8/18

Week 3 / Day 1

1. Recovery Squats 265 x 2 x 6 sets. 30 sec between sets
2. Deadlift (over-warm up) - work up to 3 x 445
3. Speed Deadlift 390 x 3 x 7 sets.
4. Contrast RDL 270 x 5 x 2 sets (5 second eccentric, fast concentric)
5. Barbell Row 275 x 5 x 3 sets.
6. Grip Work

Fast workout. Work capacity improving. Weights moving fast and smooth. Feeling good.

Hey Andy, Im using your hlm program for meet prep but worked it into a split, up to week 10 at the moment have been setting prs in the squat and deadlift. What weeks weight would you suggest to use for opener? Thankyou

[Andy Baker (KSC)]

My strategy is generally to go for a small PR in my second attempt. First attempt is generally 5-10% below my target on attempt 2.

[Andy Baker (KSC)]

Wednesday 10/10/18

Week 3 / Day 2

1. Paused Bench Press 265 x 2 x 6 sets. 3 second pause. 60 sec rest between sets.
2. DC Bench 250 x 9 + 2 + 1
3. Weighted Dips 3 x 6
4. DB Floor Flys 3 x 10-15
5. Chest Supported Row 3 x 8
6. V-Grip Pulldowns 3 x 8
7. Lying DB Tri Ext 3 x 8-12

[Andy Baker (KSC)]

Week 2 Video Recap: YouTube