Andy Baker's Log (Back to the Platform)

[Andy Baker (KSC)]

Sunday 12/2/18

Week 10 / Day 5 - Sled Pulling 10 trips.
Keeping the lower body fresh during a few extra days off from lower body training as I rearrange my schedule a bit.



Monday 12/3/18

Week 11 / Day 1 - Heavy Bench

1. 3 ct Paused Bench Press - work up in paused doubles to 325 x 2 x 2
2. Paused Speed Bench Press - 5 x 3 x 270
3. Chest Supported Row - work up heavy to 2 x 8-10
4. Weighted Dips - work up heavy to 2 x 5
5A Lat Pulldowns 3 x 15
5B. Deficit Push Ups 3 x 15
6. Rear Delt Raises 3 x 8-15

[Andy Baker (KSC)]

Tuesday 12/4/18

Week 11 / Day 2 - Squat

1. Squat Over Warm Up - 455 x 3
2. Speed Squat 5 x 2 x 375
3. Close Stance High Bar Pause Squat 2 x 5 x 315
4. Lying Leg Curls 3 x 8

Sick today. Everything felt 100 lbs heavier than it was. Got it done.

[Andy Baker (KSC)]

Thursday 12/6/18

Week 11 / Day 3

1. Strict Overhead Press - worked up to 5 singles @ 225.
2. Flat DB Bench Press 5 x 10-12
3. Paul Dicks Overhead Press 3 x 6-8

Been a while since I hit 225 overhead. Considering 6 months ago I could barely manage 5 reps at 65 lbs I'm pretty happy with this.

[Andy Baker (KSC)]

Fri 12/7/18

Week 11 / Day 4 - Deads

1. Recovery Squat 6 x 2 x 275
2. Deadlift 480 x 3
3. Speed Deads 5 x 3 x 415
4. Stiff Leg Deads 2 x 5 x 260 + doubled monster mini bands
5. One Arm DB Row 3 x 8 (2 sec hold at top)
6. V Grip Pulldowns 3 x 12

[Andy Baker (KSC)]

Mon 12/10/18

Week 12 / Day 1 - Bench

1. 3-ct Paused Bench Press - worked up in doubles to 330 x 2
2. Paused Speed Bench 5 x 4 x 270
3. Heavy Chest Supported Row - work up to 2 x 8
4. Weighted Dips - work up to 75 x 4, then 45 x 8
5. Lat Pulldowns 3 x 12
6. Deficit Push Ups 3 x 15-20
7. DB Rear Delt Raises 3 x 10-20

[Andy Baker (KSC)]

Tues 12/11/18

Week 12 / Day 2 - Squat

1. Squat - worked up in triples to 460 x 3
2. Paused Speed Squat - 6 x 2 x 375
3. Close stance High Bar Paused Squat 2 x 5 x 325
4. Lying Leg Curls 3 x 8-10

[Andy Baker (KSC)]

Thurs 12/13/18

Week 12 / Day 3

1. Strict Press - worked up to 5 singles @ 230. Strength still going up well with nothing but singles.
2. Flat DB Bench Press 5 x 10-15
3. Paul Dicks Overhead Press 3 x 8-10
4. Tricep Pressdown 2 x 15

[Andy Baker (KSC)]

Fri 12/14/18

Week 12 / Day 4

1. Recovery Squat 6 x 2 x 275
2. Deadlifts - worked up to 495 x 3
3. Speed Deads 4 x 3 x 425
4. Stiff Leg Deadlift 2 x 5 x 275 + Doubled Monster Mini Bands
5. One Arm DB Row 3 x 8
6. V-Grip Pulldowns 3 x 12

[Andy Baker (KSC)]

Week 13 / DELOAD Week

Monday:

1. 3-Ct Paused Bench 3 x 3 x 275
2. Weighted Dips 2 x 5
3. Chest Supported Row - 2 x 12
4. Wide Pulldown 2 x 12
5. Rear Delts 2 x 20

Tuesday

1. Pause Squat 3 x 3 x 345
2. Close Stance High Bar Pause Squat 2 x 3 x 315
3. Lying Leg Curls 3 x 8

Thursday

1. Press 3 x 3 x 155
2. DB Bench Press 2 x 15
3. Paul Dicks Overhead Press 2 x 10

Friday

1. Squat 6 x 2 x 275
2. Deadlift 3 x 3 x 375
3. RDL 2 x 5 x 225
4. One Arm DB Row 2 x 8
5. V-Grip Pulldowns 2 x 12

[Andy Baker (KSC)]

Mon 12/24

Week 14 / Day 1

1. 3-ct Pause Bench - worked up in triples to 315 x 3. Moved super fast. Happy with how this felt
2. Speed Bench 5 x 2 x 280
3. Heavy Chest Supported Row 2 x 5
4. Weighted Dips 2 x 5-6
5. Wide Grip Lat Pulldowns 3 x 15
6. Deficit Push Ups 4 x 20-15-10-5
7. DB Rear Delt Raise 3 x 15
8. Seated DB Curl 3 x 10

Superset Rows and Dips, Pulldowns and Push Ups, and Rear Delts and Curls