Andy Baker's Log (Back to the Platform)

[Andy Baker (KSC)]

Weds 12/26

Week 14 / Day 2

1. Squat - worked up in triples to 470 x 3
2. Paused Speed Squat 6 x 2 x 380
3. Close Stance High Bar Pause Squat 2 x 3 x 345
4. Lying Leg Curl 3 x 6 - slow eccentric
5. Ab / Grip Stuff

[Andy Baker (KSC)]

Thurs 12/27/18

Week 14 / Day 3

1. 3-ct Paused Bench 6 x 4 x 200 + Doubled Mini Bands
2. Barbell Front Raises 3 x 12 (slow eccentric, explosive concentric)
3. Side Delt Raises 3 x 12
4. Paul Dicks Overhead Press 3 x 5-8
5. DB Lying Tricep Extension 1 x 29 (DC style rest-pause 16,8,5)

[Andy Baker (KSC)]

Sat 12/29/18

Week 14 / Day 4

1. Recovery Squat 6 x 2 x 275
2. Deadlift - worked up in doubles to 505 x 2, then 440 x 3 x 3
3. SLDL 2 x 5 x 300 + Doubled Monster Mini Bands
4. One Arm DB Row 3 x 8
5. V-Grip Pulldowns 3 x 15

[Andy Baker (KSC)]

Tuesday 1 / 1 / 19

Week 15 / Day 1

1. 3 ct Paused Bench Press - worked up to 300 x 1. Strained pec/delt tie in area AGAIN on what was to be final warm up set of 300x3. This is an old pre-existing soft tissue injury that goes back to high school. It rears it's ugly head about once every year and half or two years, in the exact same spot, and sets me back about a month on Bench training. This is why I quit benching. And always pops up on warm up sets completely out of the blue with no warning.
2. Skipped planned Speed Benching and planned Dips
3. Chest Supported Rows - 6 x 6
4. Lat Pulldowns 3 x 15
5. DB Rear Delt Raises 4 x 12
6. DB Curls 3 x 8-15

Will start rehab tomorrow, and adjust my goals for the Bench Press at the Feb meet.

[Andy Baker (KSC)]

Weds 1/2/19

Week 15 / Day 2

1. Bench Rehab 45 x 50, 65x25, 85x20, 95x20, 115x15, 135x10,10,15. Not much pain even at 135. Good sign for 24 hours later. Hopefully heals up quick
2. Squat - worked up to 480 x 2. Pretty easy
3. Speed Squat 4 x 2 x 390
4. Close Stance High Bar Pause Squat 2 x 3 x 350
5. Lying Leg Curl 3 x 8

Happy with today, everything moved smooth and fast

[Andy Baker (KSC)]

Fri 1/4/19

Week 15 / Day 3

1. Bench Rehab - worked up to 205x4 and started to feel it, so went back to 95 and did like 5 x 20ish
2. Side Delt Raises - 3 x 15
3. Paul Dicks Overhead Press - 3 x 8
4. Lying Tricep Extension 3 x 10-15


Sat 1/5/19

Week 15 / Day 4

1. Recovery Squat 6 x 2 x 275
2. Deadlift - worked up in doubles to 510 x 2. Moved super fast, but it tweaked the injured pec pretty good.
3. Speed Deads - 3 x 3 x 425
4. SLDL 2 x 5 x 310 + doubled monster mini bands
5. One Arm DB Row 3 x 10
6. V-Grip Pulldown 3 x 8-10

[Andy Baker (KSC)]

Monday 1/7/19

Week 16 / Day 1

1. Pec Rehab: Incline Barbell Press 10 x 10 x 95 (30 sec rest). Bulk of trauma seems to be higher than normal and hit more directly with Incline than flat
2. Standing Cable Fly 6 x 15, 1 x 10 (30 sec rest)
3. Chest Supported Row 6 x 6
4. Lat Pulldowns 3 x 15
5. Paul Dicks Overhead Press 5 x 4-6
6. Tricep Pressdowns 5 x 12

Aside from not being able to Bench Press, this was a great Bench Press session.

[Andy Baker (KSC)]

Weds 1/9/19

Week 16 / Day 2

1. Squat - worked up in triples and then hit 465 x 4. Moved nicely.
2. Paused Speed Squat 5 x 2 x 390
3. Close Stance High Bar Pause Squat 2 x 3 x 355
4. Lying Leg Curls 3 x 8

Everything moved easy and fast today.

[Andy Baker (KSC)]

Thurs 1/10/19

Week 16 / Day 3

1. Pec / Delt Rehab: Incline DB Press 10 x 15 x 35s. 30-60 sec rest
2. Side Delt Raises 8 x 8-12
3. Rear Delt Raises 4 x 12
4. Lying DB Tri Ext 4 x 10
5. Seated DB Curl 3 x 8-10

[Andy Baker (KSC)]

Sat 1 / 12 / 19

Week 16 / Day 4

1. Recovery Squat 6 x 2 x 275
2. Deadlift - worked up in doubles to 515 x 2
3. Speed Deads - 4 x 3 x 425
4. SLDL (against bands) 2 x 5 x 315 + doubled monster minis
5. One Arm DB Row 3 x 10
6. V-Grip Pulldown 3 x 8