A Year w/ Andy Baker

[jkolt]

Friday

Incline TM Walk: 30 min @ various inclines

[jkolt]

Saturday

Inline TM walk: 30 min, worked up to max incline twice, HR north of 130

Sunday

Squat: Bar x 10, 135 x 5, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 365 x 2, 315 x 2, 315 x 2

Its been a while since I've had the bar on my back, and my head cold killed my endurance.

Still, the highlight was when an older guy I've spoken to a few times at the gym came over and told me without introduction that I was going to ruin my knees and have to get a knee replacement if I kept squatting so low. I told him I didn't agree, and that thought just below parallel was best AND, regretfully, that'd id been lifting for 15 years and had never felt a thing. He was pretty pissed and I tried to say I appreciate his concern, but the insult of our minor difference was apparently too much and he ignored me.

[jkolt]

Monday 18 Sept 2017

Incline TM: 30 min

[jkolt]

Tuesday 19 Sept 2017

Bench:Bar x 10, 95 x 10, 135 x 5, 185 x 1, 225 x 1, 275 x 3 (PR!), 245 x 2, 245 x2... 3 x 2 was prescribed but just felt like getting something fun done.

Barbell Curls: 45 x 10, 55 x 10, 65 x 6, 65 x 5, 55 x 4,

Cable Curls 10 x 2

[jkolt]

I think I did some treadmill stuff on Thursday but can't remember

Saturday 23 Sept 2017

Deadlift: 135 x 5, 185 x 5, 225 x 1, 275 x 1, 325 x 1, 375 x 1 (no belt or straps, grip started to fail, 425 x 2r x 3s

Front Squat: Bar x 5, 95 x 5, 105 x 3, 135 x 3, 155 x 3, 175 x 3, 185 x 2, 200 x 3, 135 x 6...so I hate front squats and don't know what my limit is. The limiting factor is always risk pain, and bar stability. I'll ask Andy if I can sub in high bars

GPP Circuit 2x: DB step ups x 45 degree back raises x Abz

This was my first WholeAndy workout in months. Fuck they are hard.

[jkolt]

Sunday 24 Sept 2017

Press: Bar x 10, 65 x 10, 95 x 5, 135 x 1, 155 x 1, 185 x 2, 190 x 2, 195 x 1 (failed rep 2 at forehead)...pretty close to PR numbers and very happy with these!

Backoff Press: 135 x 8, 115 x 8, 95 x 8

DB Lat Raise: 75 reps for time with 15lb DBs

Tricep Pushdown: 100 reps for time

Another WholeAndy

[jkolt]

Monday 25 Sept 2017

Chins: 30 total reps - resting about 1-2 minutes between sets. Pretty weak on these.

Good salad gainz the last 2 weeks. Tying to even out a lot of crap food from this summer.

[jkolt]

Friday 29 Sept 2017

Bench: 95 x 10, 135 x 5, 165 x 1, 195 x 1, 225 x 8r x 3s..recent PR and very easy. Couple reps in the tank of sets one and 2 for sure.

Paused Bench: 135 x 8 / 8 / 4...just lazy on the last set. Long week.

[jkolt]

October 8 2017

Press: Bar x 10, 65 x 5, 95 x 3, 135 x 1, 145 x 8r x 3s..wooo, PR? Close to it, after a week off no less

Chins: 30 reps

Barbell Curls: 3 x 10

[Bliss]

Your log proved to be very engaging, read the whole thing! A few things came up and would be great if you could elaborate on some points:

Incline DB curls. First, you said you didn't get if you were doing them correctly, with laying down and letting arms hang vertically.
Then you mentioned raising the incline angle substantially and understanding the exercise, but no further thoughts unfortunately....
Something to do with the "other" bicep function and stretching them out?

How is your form on the db side raises?

And finally is the physique effect, you seem to have been diligent with a lot of high rep assistance/accessory volume, especially for upper body, but don't think you commented on what sort of effect these phases had, which would be really interesting considering your concurrent weight gain.

Also, great PRs recently, maxing out a lot on a lot of stuff lately??