A Year w/ Andy Baker

[jkolt]

Sunday 4 Feb 2018

Incline TM: 25 minutes - worked up max incline which wasn't so bad. Getting my wind back, but not pushing cardio too much and trying to focus on the diet

Curls: three warm up sets then 5 sets of 15 with short breaks...didn't eat enough and left

[jkolt]

Monday 5 Feb 2018

Squat: Bar x 5, 135 x 3, 185 x 1, 245 x 5 x 3...didn't want to go in at all. Easiest lift yet.

Press: Bar x 10, 65 x 5, 95 x 5, 120 x 5 x 3...not easy - I'd say 2 weeks to go until a missed rep?

Deadlift: 75 x 5 (modified hook grip), 135 x 5, 225 x 5, 315 x 5...hook grip sucks. Was happy to get all 5 reps double overhand. will be tough from here, and think mixed grip is going to be a must.

[jkolt]

Thursday 8 Feb 2018

Squat: Bar x 10, 135 x 5, 185 x 2, 225 x 1, 255 x 5 x 3

Bench Press: Bar x 10, 95 x 5, 135 x 1, 195 x 5 x 3...gym sucks, could not find 2.5lb plates so another 10lb jump. These were kinda hard.

Deadlift: 135 x 5, 225 x 5, 325 x 5...still beltless and double overhand. I was considering adding in the clean or something soon although recovery doesn't seem to be an issue just yet. Just grip strength. Which makes me think i should switch the grip and keep riding the daily deadlift train longer.

[jkolt]

Saturday 10 Feb 2018

Squat: Bar x 5 x 2, 135 x 5, 185 x 1, 225 x 1, 265 x 5 x 3...not easy but not too bad either

Press: Bar x 5, 65 x 5, 95 x 1, 125 x 5 x 3

Deadlift: 135 x 5, 225 x 5, 335 x5...mixed grip for 1, felt bad, 3 double overhand, fat bar slipped, last horrible rep with mixed grip...ill never DL with this fat bar again, and will try another 10 lb jump Monday. Very nearly missed this, and will likely have to add in powercleans.

[jkolt]

Sunday 11 Feb 2018

Incline TM: 25 minutes

Standing EZ Bar Curl: 3 warm up sets, 3 x 15 with short rest

DB Preacher Curls: 3 x 15 with no rest between arms

[jkolt]

Monday 12 Feb 2018

Squat: Bar x 5 x 2 (I'm liking this warm up better than 10 x 1), 135 x 1, 185 x 1, 225 x 1, 275 x 5 x 3

Bench Press: 135 x 5, 165 x 1, 200 x 5 x 3

Powerclean: 95 x 3r x 5s... kinda work setty, kinda practice, mostly giving my lower back a break. I definitely should have introduced these like a while ago and slowed my DL roll.

Shenanigans witnessed at the gym: A guy squatting 135lb with the hip warm up of an Olympic hurdler

[jkolt]

Sunday 18 Feb 2018

Missed a few days due to travel back and forth to San Diego.

Squat: Bar x 5 x 2, 135 x 1, 185 x 1, 225 x 1, 285 x 5 x 3...still no belt and the back felt wobbly. Could very well be the lack of good food and lots of sitting but I may have to add the belt next time.

Press: Bar x 5, 95 x 5, 130 x 5 x 3...not so bad

Chins: 4

Lat Pulldown because my chins suck 4 x 10

I skipped the DL after the wobbliness in my back. I will pull next workout and see how it goes. I may even do a little reset. We'll see.

[jkolt]

Tuesday 20 Feb 2018

Squat: Bar 5 x 2, 135 x 1, 185 x 1, 225 x 1, 295 x 5 x 3...first time wearing a belt and it really helped. Ive been having low back pain since Saturday. Starting the Ibuprofen protocol.

Deadlift: 135 x 5, 185 x 5, 225 x 1, 275 x 5...mixed grip and a deload to account for wonky back. Also kicked the heels closer together and that really helped my form. If the heels are too far apart the arms don't hang straight. Also, the bench wasn't free.

Bench Press: Bar x 5, 135 x 1, 175 x 1, 205 x 5 x 3...good grind - hope I can get up to 225 x 5 x 3, without a missed rep. Feeling like that's doable.

[jkolt]

Saturday 24 Feb 2018

Powercleans: warmed up withs some light squats and dead then 105 x 3 x 5s...pretty easy. The narrow heels really help

Squat: 135 x 5, 185 x 1, 225 x 1, 275 x 1, 305 x 5 x 3s...belt and squat shoes. Hurray! Over 300 again. 3 plates next week

Press: Bar x 5, 95 x 1, 135 x 5 x 3...Hurray! One plate again! Felt easy and I did this Press 1.0, which Andy mentioned might be better for physique versus just lifting strengthlifting total. Personally I like 2.0 and will continue to use both, but if I'm going to get to 225, prrrretty sure its gunna be with 2.0.

Upon Reviewing my log it looks like 315 for three sets of 5 is pretty close to a lifetime PR. I'm kinda shocked, but that gives me motivation to really run this squat LP out and see how far I can take it.

[jkolt]

Sunday 4 March 2018

Long layoff due to travel...

Squat: Bar x 5 x 2, 95 x 5, 135 x 1, 185 x 1, 225 x 1, 275 x 1, 315 x 5 x 3...WOO...not easy at all, but good to move three plates

Bench Press: Bar x 5, 95 x 5, 135 x 1, 185 x 1, 210 x 5 x 3

EXHAUSTED so called it quits