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Thread: KSC's Log

  1. #1
    Join Date
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    Default KSC's Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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.
    Last edited by Andy Baker (KSC); 10-22-2010 at 12:36 PM.

  2. #2
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    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

  3. #3
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    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.

  4. #4
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    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

  5. #5
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    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.

  6. #6
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    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.

  7. #7
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    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

  8. #8
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    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

  9. #9
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    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

  10. #10
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    starting strength coach development program
    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.

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