A Year w/ Andy Baker

[jkolt]

11 May 2018

Q2 Cardio # 25: 30 min, at 2.5mph

Squat: Bar x 5, 135 x 3, 185 x 1, 225 x 1, 285 x 1, 335 x 1, 280 x 8, 245 x 8, 225 x 5.. I was prescribed to hit a top single with the weight I'd usually do for three doubles, followed by three backoff sets. The backoff sets were a disaster...

If you've been following my log, you'll notice the ~4x weekly cardio. This is the first time I've noticeably suffered the interference effect of cardio of strength training. With the benefit of hindsight, it is colossally stupid to place cardio BEFORE a strength training leg workout. However, I have noticed a light to moderate cardio session prior to strength training (basically an extended warmup) makes the whole thing more enjoyable (especially if I consume a huge ass redbull during the cardio).

[jkolt]

13 May 2018

Q2 Cardio #26: 30 minutes, sweating an unusual amount. I vaguely remember this phenomenon the last time I did a lot of cardio.

Chins: 10, 7, 7, 6...HOLY SHIT, huge improvement in chin strength. I moved my grip out a bit and it makes a huge difference. I'm going to infer I am both lighter and stronger than I was 5 month ago.

Press: Bar x 10, 95 x 1, 115 x 1, 130 x 8r x 3s..not too bad. A little tired from the chins, but I'm prioritizing them because I want to.

Upperbody Circuit: Facepulls x 15, Curls x 15, Pushups x failure, three rounds with 2 minutes between rounds

Probably the best insane pump of the year. Yeah, I said it.

[jkolt]

14 May 2018

Q2 Cardio #27: 30 minutes

[jkolt]

18 May 2018

Q2 Cardio # 28 Incline TM: 30 minutes

Bench Press: Bar x 10, 95 x 10, 135 x 3, 165 x 1, 195 x 1, 225 x 5r x 3s...still fairly easy

Called it quits at 10pm

[jkolt]

19 May 2018

Squat: Bar x 10, 135 x 1, 185 x 1, 225 x 1, 275 x 1, 300 x 5 x 3...belt and shoes. This wasn't easy.

Deadlift Cluster Sets: 10 sets of 3 with 225 on the bar, 30-60 seconds between sets. Brutal, even at 225

Q2 Cardio #29 Inline TM: 30 minutes

Odd gym day: a guy at the gym offered me chalk, someone asked to borrow my belt, and someone else started up conversation with me randomly. Must have been the rain made it meat heads only.

[jkolt]

20 May 2018

Clean and Press: 95 x 5, 115 x 5, 135 x 5, 150 x 5, 150 x 5, misloaded the first set

Chins, Cluster Sets: 3 reps x 10 sets x 30-60 sec reps

I think this was technically a crossfit workout, so I'm ripped now.

[jkolt]

25 May 2018

Couple days off for work travel

Q2 Cardio #30 Incline TM: 30 min

Bench Press: Bar x 10, 135 x 3, 185 x 1, 215 x 1, 255 x 2r x 3s...good PR for me, at least recently. This is a 10 lb jump over last round of 2 x 3. I think 275 for three triples is not too far away.

Barbell Curls: 3 x 10

[jkolt]

26 May 2018

Squat: Bar x 5, 135 x 5, 225 x 1, 315 x 1, 345 x 2r x 3s

RDL: 185 x 6r x 3s

Got to the gym on Saturday during Memorial day weekend. I assume it will be free. It is, except for the racks. The gentlemen ahead of me proceed to each use the racks for 30 minutes each). Not their fault, and they did nothing wrong, but this minor injustice got me heated and I attacked the weights with a bit of anger. I forgot what it's like to lift angry. 345 for three doubles is a recent PR for sure.

[jkolt]

27 May 2018

Q2 Cardio #31 Incline TM: 30 min

Press: Bar x 10, 95 x 3, 115 x 1, 135 x 1, 155 x 1, 180 x 3r x 2s...not belt, horrible nights sleep prior. Feeling great.

Backoff Press: 135 x 10 (PR?)

[jkolt]

28 May 2018

Deadlift: 135 x 5, 185 x 1, 225 x 1, 275 x 1, 325 x 1, 365 x 2r x 3s...straps on the work sets, nike frees on the feet, and no belt on set three. I have to admit, I don't always feel like I get much out of the belt on the DL. Sometime it makes me feel like I'm gunna puke. Oh well, not that heavy. 375 next time for sure.

Q2 Cardio #32 Incline TM: 30 min - felt good and pushed this one, 850 vertical feet climbed

Cable Rows: 5 x 15 rest pause...these were supposed to be Lat pulldowns but some clown was occupying the one and only machine for 20 minutes so I subbed it