KSC's Log

[Andy Baker (KSC)]

Updating this introduction page as of 10-22-2010

Feel free to run through the log...its over two years old now, but full of some good information.

I'm a strength & conditioning coach based out of Houston, owner of Kingwood Strength & Conditioning. My gym's website is at www.kingwoodstrength.com. In addition to my personal training and strength coaching, I do online program design and several members of this board have benefited from the service.

I compete in Powerlifting, but I wouldn't say I'm an AVID competitor. Maybe 1 or 2 meets a year is all I have time for.

Biggest accomplishment to date is winning the 2010 N.A.S.A Grand Nationals, 198 lb Unequipped Division. In doing so I set an American Record Squat and Texas State Record Bench.

Height: 5'4
Current Body Weight: 195-205

1RMs as of May 2008 when I started the log (Bodyweight of 235-245, and kinda fat)
Squat: 455
Bench: 365
Deadlift: 500
Press: 225


Current 1RMs (at bodyweight of 198)

Squat: 529
Bench: 405 -touch n go, 380 in contest
Deadlift: 562
Press: 250

I compete raw and natural. That means no bench shirts and no squat suits. Just a belt and knee sleeves. Nothing against equipped lifting, just not my bag. Same goes for anabolics. No judgements, just not my thing either.


Feel free to comment ask questions on the log.

[Andy Baker (KSC)]

Friday 5/30 - DE Bench

DE Bench Press
10x3x140 (40% of 355) 45 sec rest between sets

Standing Shoulder Press
4x4x185

Wide Grip Pull Ups
50 total reps broken up over several sets


*Was suppossed to work out Saturday too, had to run out of town on short notice...not a good start


Monday 6/02 - ME Bench

Rack Lockouts (bar 4 inches over chest)
Worked up to a heavy single with 380, I do these when I"m not working with a spotter, otherwise I like full range of motion lifts as my lockout is not really a problem on my bench press

Flat Dumbell Bench Press
3 x 6-10 x 85 lb dumbells (haven't done those in a while, hopefully weight will go up, about 1-2 minute rests

BB Rows (done from floor - paused each rep)
5 x 5 x 225, these felt light, haven't done them in a while either, but I'm looking to drive the weight on these up super heavy

Tricep Pushdowns
4 x 10-12 x don't remember weight, who cares anyways

[Andy Baker (KSC)]

Wednesday 6/04 - DE Squat/DL

DE Box Squat (12 inch box)
12 x 2 x 230 lbs (50% of 455) - 45-60 second rest

Speed Pulls/Clean Pulls
10 x 1 x 185 lbs (40% of 455) - done Oly style, I hit triple ext and include a shrug, 30 seconds rest

Weighted Back Extensions
Weighted Sit Ups

Friday 6/06 - DE Bench

Bench Press
10 x 3 x 140 (40% of 355) 45 sec rest

Seated DB Shoulder Press (haven't done these in over 2 years)
3 x 8-10 x 85 lbs
Stronger on these than on flat DB benches??? must be all that pressing over the past few years.

Wide Pull Ups
50 total reps broken up over several sets

Dips with band tension
4 x 8-10 reps with two light bands draped over neck and secured to floor
These kick ass for tricep strength and size.

[Andy Baker (KSC)]

Saturday 6/07 - ME Lowerbody

Arched Back Good Mornings
5 x 5 x 185 - was going to work up to a max triple but I just don't feel comfortable going heavy on these, so I kept the weight more moderate and focused on sinking these down really deep and coming up explosively. Going to keep these as an assistance exercise from now on.

Trap Bar Deadlifts (elevated on a 45 lb bumper plate)
4 x 10 x 275 - stood on the bumper so I could sink down lower and increase quad activity

Sled Pulls
4 x 50 yd carrys in parking lot - heavy weight

Abs

[Andy Baker (KSC)]

Monday 6-09 ME Bench Day

Incline
1 x 245
1 x 275
1 x 295
1 x 305
1 x 315
1 x 330 (5 lbs below previous PR)
12 x 225 Back off set

Flat DB Bench Press
12 x 85
8 x 85
8 x 85

BB Rows (off floor each rep)

5 x 5 x 235

Standing Behind head Tricep Ext
4 x 10-12


Tues 6-10 - Conditioning

Did 30 minutes HIIT on elliptical trainer. Yeah, ellipticals are kinda gay but you can crank the resistance up pretty high and get in some good interval training, and the elliptical has never really affected my strength training at all like running does.

I like throwing this stuff in a few times per week in order to keep my metabolism running hot. I'm an extreme endomorph and very short so I put on fat pretty easily. This allows me to still eat a ton of calories and not accumulate excess body fat.

[Andy Baker (KSC)]

Wednesday 6-11 DE Squat/Deadlift

Box Squat
12 x 2 x 240 lbs (52.5 % of 455) 45 sec rest

Speed Pulls
10 x 1 x 195 lbs (42.5% of 455) 30 sec rest

Weighted Sit Ups

Sled Dragging
6 x 50 yd pulls, about 150 on the sled I think, I don't really weigh it though I just throw some shit on there and go.

[widding]

Interesting log, i share youre same opinion on roids and gear in competing. Think ill have to follow this log and learn a thing or two

[Andy Baker (KSC)]

Sounds good, the more questions and comments I get on it the better, makes it a better learning experience for everyone involved. This is my first time running a program like this so I'm kinda learning as I go and hoping to learn from others as well

[Andy Baker (KSC)]

Friday June 13 - DE Bench Day

DE Bench
10x3x160 lbs (45% 1RM)

Standing Shoulder Press
5 x 5 x 185 lbs, PR!!!!!!! been shooting for that for a while now, went up easy too. Very encouraging

Wide Grip Pull Ups
50 total reps broken over several sets

One Arm DB Rows
2 x 12-15 x 85 lbs.....I used to do these with 120's back in the BBing days, felt like a bitch kinda

Dips
4 x 10, 8, 6, 6 (with band tension....weaker on these today, not sure why, maybe cuz presses were so taxing)
1 x 12 x Bodyweight

[Andy Baker (KSC)]

Saturday June 14th - ME Squat/DL

Deadlift
1 x 315
1 x 365
1 x 405
1 x 425
1 x 455
1 x 475 (missed - could not lock it out)

Front Squats
3 x 10 x 185 lbs (light - short rests)

I should have done some more assistance work, but I was kinda pissed after I missed 475 and my head just wasn't into the workout after that. I have got to find a way to get that deadlift back up, I seem to have hit a wall at 455 and I am starting to get frustrated especially since I have done over 500 lbs on several occassions.

On a seperate note, I am going to enter a WABDL meet this coming up Sunday, which for those of you who don't follow PLing, this is just a bench and deadlift only meet, no squats. I had no idea this meet was even going on, but a good friend of mine is promoting the thing and invited me to do it, so I am doing it on short notice. Its not really an ideal time since I'm right in the middle of a training cycle for a meet in July, but I figured it won't throw things off too bad.

I don't expect to win because this is an equipped meet and I don't wear any gear, so I will be competing Raw against equipped lifters. Should be fun anyways though.