A Year w/ Andy Baker

[jkolt]

25 April 2018

Q2 Cardio #15 Incline TM: 30 min

Press: Bar x 10, 95 x 5, 120 x 1, 145 x 5r x 3s

Paused Bench: 205 x 5 x 5

[jkolt]

26 April 2018

Q2 Cardio #16 Incline TM: 30 min

[jkolt]

27 April 2018

Q2 Cardio #17 Incline TM: 30 min

Noted I screwed up my programming and did a workout from Andy's "basic barbell" track. Oh well.

[jkolt]

28 April 2018

Q2 Cardio #18 Incline: 30 Min

Gun Show: Various

[jkolt]

29 April 2018

Q2 Cardio #19 Incline: 30 min

Deadlift: 135 x 5, 225 x 1, 315 x 1, 355 x 2r x 3s...lost my keys, and this was no straps no belt. I messed around with a a modified hook and it actually felt ok for a rep or two. Then switched to mixed. I wouldn't say there were heavy pulls for my back or legs, but they are for my grip.

Barbell Rows: 5 x 10 w/ 135

BB Shrugs: 2 x 15

Rest Pause Curls: 3 x 15

Felt good to do a full Andy workout. My weekly scheduling is a mess, so just trying to hit it hard when I do get in.

[jkolt]

30 April 2018

Q2 Cardio #20 Incline: 30 min

Bench Press: 135 x 1, 165 x 1, 195 x 1, 225 x 1, 245 x 2r x 3s...felt kinda easy

Backoff Bench: 195 x 8, 175 x 10

Seated DB Press: 4 x 8-10

DB Lateral Raise Rest Paused: 1 big ol' set of 50 reps

[jkolt]

3 May 2018

Q2 Cardio #21 Incline: 30 min

Press: Bar x 10, 95 x 5, 135 x 1, 155 x 1, 175 x 2r x3s...no belt - hurray! I think I had 5 more lbs here

Backoff: 155 x 5, 135 x 8

DB Side Raise: 3 x 20 w/ 20lb DBs

Close Grip Bench: Bar x 10, 135 x 5, 185 x 6, 5, 5,...two finger inside the knurl (which feels extra close to me)

[jkolt]

4 May 2018

Q2 Cardio #22 Incline: 30 min...girlfriend said I looked skinny today. That's about my experience. You notice a change in 4-8 weeks. Other people notice in 8-12 weeks.

Off to Omaha to see the Mark Rippetoe of value investing.

[jkolt]

6 May 2018

Q2 Cardio #23 incline TM: 30 min

Chins: 5,5,5,5,5,4,3...three minute rests

Squat: bar x 10, 135 x 5, 185 x 5, 225 x 1, 275 x 8r x 3s...no belt

Bench: bar x 10, 135 x 5, 175 x 1, 205 x 8r x 3s

BB Curl: 20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 50 x 8

Q2 Cardio #24 Incline TM: 30 min

This was all done over the course of three hours ...I “made up” nearly a week of
Primary lifts in addition to the hour of cardio. Not ideal, but fun and challenging.

[jkolt]

10 May 2018

Q2 Cardio #25: Incline TM - did this at 2.5 mph rather than my normal 2 and liked it. I can keep a lower incline.

Incline Bench: 135 x 5, 185 x 3, 205 x 1, 225 x 1, 250 x 1, 185 x 8, 185 x 8, 185 x 5 (F)...lifetime PR on the Incline Bench for a pretty easy 250.

I was pretty jazzed about it and messed up my back off sets (the third to the point that I cut it short). Andy recently shared that he injured himself in the Baker Barbell Club and so maybe the possibility of injury was fresh in my mind, but I quit fearing some freak thing. Probably not necessary, but is what it is.