A Year w/ Andy Baker A Year w/ Andy Baker

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Thread: A Year w/ Andy Baker

  1. #1
    Join Date
    Nov 2013
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    761

    Default A Year w/ Andy Baker

    • starting strength seminar june 2021
    • starting strength seminar august 2021
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    New log for a new year. 28 year old male, training under Andy Baker for a year. Lifetime goals have always been 200/300/400/500. I've never hit a true 200 press or a 500 DL, while I have hit the 300 bench and the 400 squat many times, but hard to hold.

    Ancillary goals of 20 pulls up, weighing under 200, and still being able to hike up a mountain without huffing like a fat ass.

    Week 1
    Came back from Vacation, jumped in Thursday

    30 Min Incline Treadmill. 3mph, 7.5 incline, hands free. This keeps my heart rate about 120bpm.

    Friday
    Squats 4x10@215 lbs...these were a bitch and made me realize how much I've lost.
    DB Incline Press 4x10-12@45,50,55,60
    Chins1x10
    Assisted chins with 70lbs 3x10
    Tricep Pushdowns 4x10-12, working up until my elbows hurt.

    Saturday
    30 min incline treadmill, 3mph 8incline, hands free.

  2. #2
    Join Date
    Nov 2013
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    761

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    Monday - Volume Legs
    Woke up at 6am (about two hours earlier than I usually do). Slammed two cups of coffee and a shake. Head to the gym.

    Squats 4x10@245. Squeeked these out with 6 minutes rest between and felt like a beast! Not sure I was going to be able to get it done, after guesstimating my max at 350.

    Then the woozy feelings started...I stumbled downstairs to do some rows and a 40lb DB felt like 90. I puked just after that. Fun.

    I get to the bench and do 2x8-10@195...then i start to puke again and call it quits (not finishing my last two sets).

    2 sets of barbell curls at 60lbs and proceeded to the toilet where I hung out for half an hour.

    Fair to say the squat volume KILLED me. I think had I taken 20 minutes off before benching I could have gotten it all done, but its a lot of work for and hour and fifteen minute workout at 6:30 am before work.

  3. #3
    Join Date
    Nov 2013
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    761

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    Tuesday- light cardio

    Incline Treadmill - 30 minutes at 3mph, incline 8.5%, HR about 130. Legs sore from yesterday's volume.

  4. #4
    Join Date
    Apr 2015
    Location
    Deutschland
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    162

    Default

    This is an interesting log. Thanks. Good luck to you!

  5. #5
    Join Date
    Nov 2013
    Posts
    761

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    Quote Originally Posted by Hydro View Post
    This is an interesting log. Thanks. Good luck to you!
    Thank you!

  6. #6
    Join Date
    Apr 2015
    Location
    Boston, MA
    Posts
    1,049

    Default

    Following, will be interested in seeing your programming.

  7. #7
    Join Date
    Nov 2013
    Posts
    761

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    Medium Day

    Pretty sore from High Vol Day.

    Rushed to the gym limited warm up. Squat racks full so pulled first. How hard can 2x10@70% be?

    Hard. 2x10 at 280 sucked, also did it with no belt because I'm an idiot and forgot. Mixed the grip toward the end. Will likely incorporate straps to accommodate my fat hands.

    Light squat 2x10@210 no picnic either. No belt, or squat shoes.

    This took 45 minutes and the gym was busy so I will finish the workout tomorrow after cardio.

  8. #8
    Join Date
    May 2012
    Location
    Texas
    Posts
    2,573

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    It'll be interesting to see where his programming takes you.

  9. #9
    Join Date
    Nov 2013
    Posts
    761

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    Thursday: Cardio and Make up from Medium Day

    Volume Press: 4 x 8-10 @ 70% (125lbs) was prescribed. Holy shit was i not ready for that volume. Actual weight came in at 125X8, 125x6, 105x6,105x10.

    So obviously that is a bullshit set of numbers and I wasn't in the right head space for the volume. The simplicity of protocol belies how damn hard it is. For perspective, 5x10@70% is like MONTH 3 of the boring but big challenge after you get really accustomed to high volume training. I had been doing pretty much exclusively 5's for almost 2 years and these high rep sets are brutal, mentally challenging and rewarding as fuck.

    Hands free Incline Treadmill walking
    Speed: 3pm
    Incline: 9%
    Avg HR: 140

    4x10 on an Ab machine

    These steady, even slow pace combined with increasing incline is fun!

    Need to dial in my rest, and probably start making sure I'm more prepared for my workouts. These are not walks in the park.

  10. #10
    Join Date
    Nov 2013
    Posts
    761

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    starting strength coach development program
    Friday: Light Day

    Squat: 3x8@65% (230) prescribed. Mis-read and did 3x10 which was actually quite easy. Squat shoes and belt helped.
    DB Incline Press: 4x10@50,55,60,65 - Easy / Medium
    Chins:2x8
    Assisted Chins: 2x10 with 70 lbs
    Press downs: 4x15 pyramiding up

    Body is adjusting quickly to the volume and feelin' good!

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