My Results from Baker's Garage Gym Warrior

[Andy Baker (KSC)]

I personally agree, and share your experience. I’m not big on training a lift/bodypart in a shitty state of recovery, but that’s why we have different programs for different people.

[Daniel Babbitt]

Here are my results. Loving the program, Andy!

42 years old, body weight 205

1RM tests at the beginning of GGW:
Press - 130
DL - 330

1RM tests after GGW (week 13)
Press - 145 (10% increase)
DL - 360 (PR) (8% increase)

Notes: I didn't measure the bench 1 RM.
I started squatting in conjunction with my 2nd run of GGW after attending the recent squat camp in Woodmere, NY.

[Andy Baker (KSC)]

Good job man. The program pretty reliably yields about a 5-10% gain. Sometimes a little more sometimes a little less, but it looks like you’re on the higher end. Nice work

[Acorn1993]

Not to hijack the thread but would it be okay to add the extra pressing day the first time running the program or would it be better to run it through as is? I bought the program and I'm going to be starting it soon since I'm nearing the end of LP and although I'm going to compete in powerlifting at some point in 2019 I still want to give the press and bench somewhat equal priority for now. I'll be 25 this month, diet's been pretty on point, but sleep is sometimes hit or miss because of school.

[Andy Baker (KSC)]

Adding the extra day now is fine

[Daniel Babbitt]

Good job man. The program pretty reliably yields about a 5-10% gain. Sometimes a little more sometimes a little less, but it looks like you’re on the higher end. Nice work

2nd run

Deadlift = 390 - 8.5% gain
Press = 155 - 7% gain

Loving this program!

[magadorm]

Finished running GGW in December.
Here are my results after running Press focused.
Age 38, Bodyweight 250

Before:

Squat 475
Bench 285
Press 185
Deadlift 440

Results:

Squat 500
Bench 300
Press 195
Deadlift 470

[Kestas]

In that case, would you eliminate any extra tricep work on Friday? Or would you still add some LTE’s as you recommend in the program?

[Kestas]

Often an issue with HLM type programs. The Mon/Fri pressing variant progresses, the Weds pressing variant stagnates or sees only small progress. I often have lifters go in on Saturday and repeat the Wednesday pressing variant for 3-5 sets with about a 5% reduction in load from whatever you did on Weds. Seems to help. If you don't wanna hit the gym just to Press/Bench medium, throw in a 20 minute conditioning session to make it worth your time, and/or throw in some chins

In that case, would you eliminate any extra tricep work on Friday? Or would you still add some LTE’s as you recommend in the program?