A Baker's dozen [Forum Archive]

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A Baker's dozen

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Posted by: Bakerboy

My first ever online journal.

I figure I should suck it up and start one. I could use all the advice and support I can get, "the kindness of strangers."
Or if you just need to bitch that's okay too. All jokes and jokers are encouraged as I want to keep the tone of things lighthearted...

Last I checked I was 5' 7" 153lbs. My goals for this month is to get to 155lbs. I am going to do 3-full-body workouts per week with sprints, stairs, cycling, and skipping on my days off. Feel free to make comments if you like.

Well, here we go...

Posted by: Bakerboy

July 28

Full- body

Warm up- 60 seconds/ skipping + BB clean and press X 5

DB step-ups- BW/15, BW+50/12, BW+65/10, BW+75/8 (per side)
ATG squats- 45/15, 100/20, 135/20, 150/20
Unilateral DB rows- 55/12, 65/10, 75/8
DB overhead press/clean and press- 50/12, 65/8, 75/1, 75/1 (clean and press)
Chin-ups- BW/20, BW+45/14, BW+55/8
Rollouts- 7,7,5

Hard workout. The high reps squats kicked my butt today. It took me longer than usual to recover from them. The rollouts were hard because I just started to do them again. Everthing else was on par. My shoulders still give me problems so I might have to cut down the overhead presses for a bit and just do some light band work until they are 100%.

Posted by: P-funk

what is wrong with your shoulders?

Posted by: fufu

20 rep squats....

Fantastic job on the pullups, those are some impressive numbers.

Posted by: CowPimp

This will probably be a fine journal to scope out. Good luck with whatever you are looking to achieve.

By the way, sick chinups.

Posted by: fUnc17

awesome chins

Posted by: Bakerboy

P- They crack and ache a lot. It's an old injury that causes me problems when I try to go to heavy or don't warm up the properly.
fufu- I am trying to do one high rep squat day a week and it aint pretty.
Cow- Thanks. Chin-ups and pull-ups are my favorite movements.

Posted by: Bakerboy

July 29

Active recovery

Road ride- 120 minutes (easy)
Stretch
Yoga

My legs felt stiff this morning so I hopped on the bike and went for a quick spin.
Early Saturday mornings are great because there is hardly any traffic. The route I went on only has one big hill so it was no big deal.
It started to rain (just a light sprinkle) 3/4 into the ride which felt fantastic.
I have to hit the farmers market today but I think I will wait until it clears up.
Now I have to go eat..

Posted by: fufu

agh, I haven't been to Yoga in a long time, I need to get back. I need money to spend on it though.

Posted by: Bakerboy

Just date a yoga instructor. Problem solved.

Posted by: fufu

lawl

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

Just date a yoga instructor. Problem solved.

You can get her into some bedroom yoga poses. Mmm... Your idea is sounding very promising all of a sudden Baker...

Posted by: Bakerboy

July 30

Park stuff

Stairs
walk up stairs (warm up) x 1
walk up stairs (every second step) (warm up) x 1
run up stairs (every second step) (fast)/hop up stairs (every third step) x 4
End walking up to top of stairs
(water)
stretch
plank 9:09 x 1
Tai chi

Posted by: Bakerboy

July 31

Full- body

warm up- skipping/ hindu pushups/ db clean and press (25's) (60 seconds each) x 3

Deadlifts- 135/10(warm up), 185/8,(warmup), 275/5, 325/3, 345/1
Unilateral db bench press- 55/12, 65/10, 75/8
Pistols- leftside 15, 15, 14 right side 15, 14, 14 (holding 8kg medicinne ball)
Rows- 135/10, 155/6, 165/5
Pull-ups- 20, 19, 19
Farmer walks- 100's 2 circuits
Rollouts- 7,6,7

The deadlifts felt good today. I went with a medium weight on the pressing stuff because I am afraid of killing my shoulders again. Todays workout took 75min including warm up, I need to cut that back a bit. I was really juiced up after the deadlifts but towards the end of the workout I just wanted it to be over. Looking forward to a rest day tomorrow.

Posted by: fufu

Hmmm, unilateral db benching, that is an interesting idea. Do you rep out one side at a time or alternate?

Posted by: Bakerboy

I start with my left side doing the appropriate number of reps, then still lying on the bench switch the DB to my right side. I have never tried with really heavy weights I think it would be too risky unless I had a spotter. I like doing it this way because I find I am less apt to just heave up the weights like when you are using two DB's. The logic behind it is that it's easier to focus on one action at a time. CP does these too I think.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

I start with my left side doing the appropriate number of reps, then still lying on the bench switch the DB to my right side. I have never tried with really heavy weights I think it would be too risky unless I had a spotter. I like doing it this way because I find I am less apt to just heave up the weights like when you are using two DB's. The logic behind it is that it's easier to focus on one action at a time. CP does these too I think.

Yeah. I like to abstain from using a counterweight to increase core stabilization requirements. Sometimes alternating is cool too though.

Nice pistols by the way. You have some skills Baker.

Posted by: Bakerboy

July 31 (evening)

I couldn't help myself. It was such a nice evening, I had to go for a spin.
Loosen up my old man legs.

120 minutes (pace)
I better go eat...

Posted by: Bakerboy

CP- My pistols maybe okay but that's just because I am only so light. I need to improve my deadlift it sucks.

Posted by: CowPimp

That's a very respectable deadlift, especially at your bodyweight.

Posted by: Bakerboy

August 1

Park stuff
Tai chi
Plank- 09:15 x 1

The park was empty and cool this morning. Tranquil, except for the two birds that seemed to be arguing in the branches of an old tree I was under. I plan to do an hour of yoga this evening. I can feel my hams from yesterdays deads.

Posted by: fufu

Where are you living that you have a nice empty park to go to?

Posted by: Bakerboy

Canada

Posted by: fufu

lawl, of course!

Posted by: CowPimp

A 9 minute long plank?! Haha, I don't have the patience for that shit.

Posted by: Bakerboy

^ After 5min you just go into a zone.
CP do you have any other ideas for exercises that I could do for my core? (I do L ups, leg raises, rollouts, v-ups, and planks). I know they get a lot of work from deads, squats and overhead pressing.

Posted by: fufu

Do you ever do "boats"? I think that is what they are called. It is a Yoga move I believe. You start supine, then you lift your legs up about 30 degrees, then your back(neutral) goes up the same angle as the legs, the you put your arms straight out and hold.

Posted by: Bakerboy

^ I have not done that pose in awhile but maybe I should. I like doing v-ups instead because it's a bit like (boats) but not isometric.

Posted by: CowPimp

There are all kinds of plank variations that are much more difficult than a regular plank.

Try this one. Start in pushup position. From there, walk your hands out as far as you can and hold it like that. A fuck of a lot harder than a normal plank. You can lift up an arm and a leg too for added fun.

Posted by: Bakerboy

^ yeah I know. the exercises you mean.. I need to switch it up. The regular plank is getting pretty old. I like what fufu suggested too but I will put that in the days I do yoga. Thanks guys.

Posted by: P-funk

side planks
planks on one leg
planks on one arm
planks with forearms on stability ball
planks with forearms on stability ball w/one leg in the air
planks with feet on stability ball
planks with toes on stability ball (foor dorsiflexed)

and then....

planks with no feet/no arms......I can do it...it is amazing.

Posted by: Bakerboy

^ I'm tired just looking at your list.

Posted by: Bakerboy

August 1

evening- 60min ride (85%) 30min run (easy)
stretch
yoga

I had to up my calories by 700 calories (3250) because I am trying to increase my cardio by 25% for the next three weeks then I will cut it back and go back to lifting heavier.

Posted by: Bakerboy

August 2

Full- body

Warm up- 60 seconds skipping/ DB snatch 45's x 5

Power cleans- 135 x 5 + jerk, 150 x 5 + jerk, 155 1x3, 160 x 1
Front squats- 135 x 12 (cleaned), 155 x 10 (cleaned), 175 x 8, 225 x 6
DB rows- 55/12, 65/10, 75/8 (light)
Chin-ups- 20, BW +45/13, BW +55/8

Circuit
Handstand push ups- 17, 15, 14
Single leg RDL's- 55/10, 65/8, 75/6 x 2
Single leg calf raises- 55/20, 65/15, 75/12 x 2

Stretch

Still trying to figure out how to get under the bar better with my cleans. 160 is as high as I have ever lifted and it felt okay. Everything else was on par with last weeks lifts. My shoulders felt pretty good today. It was nice to do handstand pushups again, it's been a long time.

Posted by: CowPimp

Dude, you are the master of bodyweight exercises. That's an assload of handstand pushups. Mad props.

Posted by: Bakerboy

^ Thanks. I used to be able to do 3 sets of 20 when all I did was BW exercises.

Posted by: Bakerboy

August 4

Full body

Warm up- 60 seconds skipping/ BB clean and press x 5

BB step- ups
BW/15
100/12
135/10
150/8

ATG back squats
185 x 5
225 x 5
275 x 5
295 3 x 3

DB rows
65/12
75/10
85/8

BB incline cg presses
135 x 12
145 x 10
155 x 7

Chin- ups
BW/21
BW + 45/14
BW + 65/5

Stretch

I pushed it hard today. I felt rested and ready to go. As soon as I started I knew it was going to be a good workout. I will do yoga this evening.
I am trying to do yoga 3 x week as I am working on my ankle, hip, and shoulder flexibility for my power cleans.

Posted by: fufu

noice squattage man.

Posted by: Bakerboy

Thanks. For me 295 is heavy. I think I am going to continue doing what I did last week (light weight) 20 rep squats, (medium weight) medium rep squats, and (heavy weight) low rep squats. My legs feel strong these days and my knees are holding up pretty good. I don't want to get crazy with the weight until I ease up on the cardio and conditioning. I find strangely that my legs feel much better if I keep up with my evening rides. I just have to make sure I eat enough.

Posted by: CowPimp

You just had to go and show up my squats by 5 pounds didn't you? Bastard. Hehe, nice weights you're throwing around.

Posted by: Bakerboy

^Well, seeing how hard you guys train makes me want to push harder.

Remember, I only did 5 exercises today, too.

Posted by: P-funk

you're doing good in here!! keep the progress on the up and up!

Posted by: Bakerboy

^Thank's P that means a lot coming from you. I have a lot of respect for you.

Posted by: boilermaker

Wow, are you related to Cowpimp?

Lots of variety and ingenuity in your workouts here. For something else to do with abs, there are saxon bends and landmines. Keep up the good work.

Posted by: Bakerboy

Thank's for the tip, boilermaker. I know what landmines are but I'm not sure what saxon bends are?

Posted by: P-funk

hold a pair of DBs overhead and do side bends. that is a saxon bend.

Posted by: Bakerboy

Hmmm those sound cool. I've seen someone do that with a medicine ball but not with db's. Thanks.

Posted by: CowPimp

I like saxon side bends, definitely. I got a couple trainers where I work to start using them with their clients that can handle it, hehe.

Posted by: Bakerboy

August 5

Active recovery

2.5 hour track bike ride
Stretch
Yoga

I took my track bike out for a spin today. There is nothing like the rhythm of riding a fixed gear. Bikes rule.

Posted by: Bakerboy

August 6

Park stuff

Conditioning:

Tai chi

Circuit
Skip 60 seconds/ Bear crawl down steps/ single leg hops up steps (left foot/ right foot) x 5

Swim 30 minutes (easy)

This was a fun workout. The bear crawls down the steps almost killed me. If I was smart I would do it more often, it hits so many muscles at once as well as working on your coordination/ upper body strength. I decided to go for a swim for a change of pace, mostly because I'm not a great running but I wanted to throw in another cardio element.

Posted by: Bakerboy

As of today I am moving up my calories to 4,000 a day! 8 meals at 500 calories a meal. This morning I was 154, which is not that bad considering all the extra conditioning/ cardio I have been doing. I wish there was an easy way to know if 4,000 calories is too much. Basically I just look at my abs to see if I still have any, an ajust according to that. It's a pretty lame way to do it I know, but how else can I do it? I just want to get to 160 then I will maintain that for awhile.

Posted by: fUnc17

Quote:

Originally Posted by Bakerboy

As of today I am moving up my calories to 4,000 a day! 8 meals at 500 calories a meal. This morning I was 154, which is not that bad considering all the extra conditioning/ cardio I have been doing. I wish there was an easy way to know if 4,000 calories is too much. Basically I just look at my abs to see if I still have any, an ajust according to that. It's a pretty lame way to do it I know, but how else can I do it? I just want to get to 160 then I will maintain that for awhile.

i go by the mirror as well, its the best and easiest way to do it IMO

Posted by: Bakerboy

^ I guess I will just keep doing that too then. Thanks fUnc17.

Posted by: Bakerboy

August 7

Full- body

Warm up- skipping/ hindu pushups/ BB clean and press (60 seconds/20/10)

Deadlifts- 135/8, 185/6, 275/4, 325/3, 345/ 1x3
Unilateral db bench press- 55/10, 65/8, 80, 6
Pistols- left leg- 15, 15, 15 right leg- 15, 15, 13 (with 8kg medicine ball)
Underhand reverse pushup (with feet raised on ball)- 25, 24, 24
Pull-ups- 20, 18, 17
Farmer walks- 100's 2 circuits
V-ups- 30, 30, 30

I thought I would switch things up and throw in some reverse pushups. They were a fun change from BB rows. I used my pull- up modification set-up to do them which worked out great. My shoulders were still sore from yesterdays bear crawls so the pressing stuff was a bit uncomfortable. I'm not going to do a lot of intense cardio tomorrow because I think my body needs the break.

Posted by: fufu

Nice workout. I tried a couple pistols for shits and giggles last night, I did a few, but they my knees felt like they were being stressed alot. They are definitely a bad ass movement.

Posted by: Bakerboy

^ Your right, they do stress the knees a lot. Since I have been doing front squats, I find pistols to be a bit easier. I really like pistols.

Posted by: fufu

Quote:

Originally Posted by Bakerboy

^ Your right, they do stress the knees a lot. Since I have been doing front squats, I find pistols to be a bit easier. I really like pistols.

Hmm that is interesting about the front squats. I have been doing front squats for about 2 months and I remember trying pistols before and they were very hard. I can do them with alot more ease now.

Posted by: Bakerboy

August 7

evening

90 minute road ride (pace)

Stretch
yoga- before I go to bed

I hate eating so much. I just came back from a ride and all I was thinking was what the hell am I going to make to eat.

I can't imagine what it must be like to be 50# heavier. You would have to carry a duffle bag of food around with you wherever you went. It must cost big buys a small fortune to eat.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

August 7

evening

90 minute road ride (pace)

Stretch
yoga- before I go to bed

I hate eating so much. I just came back from a ride and all I was thinking was what the hell am I going to make to eat.

I can't imagine what it must be like to be 50# heavier. You would have to carry a duffle bag of food around with you wherever you went. It must cost big buys a small fortune to eat.

I eat 8 times a day. I feel like I'm going to shit my pants about 50% of my waking hours. Does that give you a good idea of what it's like?

Posted by: Bakerboy

August 8

Tai chi

I'm beat today. I don't plan to do anything too strenuous today, except lift my fork to my face. I'm going to a friends party tonight so I will just eat clean until then. I'm looking forward to some much needed socialization.
Part on.

Posted by: fufu

Be excellent to eachother.

Posted by: Bakerboy

August 9

Full- body

Warm-up
60 seconds skipping/ Db snatch with 45's/ x 5

Power cleans- 135 x 5 + jerk, 150 x 5 + jerk, 155 x 1, 160 x 1, 165 x 1
Front squats- 135 x 10 (cleaned), 155 x 8, 175 x 6, 225 x 6, 235 x 1
DB rows- 65/10, 75/8, 85/6
Chin-ups- BW/10 (warm up), BW + 55/6, BW + 65/4

Circuit A
Single leg calf raises- 55/20, 65/12, 75/8 x 2
Rollouts- 9,8,8
Circuit B
Toe raises- 25# plate 25, 24, 21 (will change weight next time)
Saxon bends- 25, 25, 25 with 8 kg medicine ball (just trying them out)

Stretch

I was really happy with how things went today. I'm still deciding if I should take next week off or if I should just cut back for a week. I plan on taking a nap at some point today because I trained super early. It's too hot to train in the afternoon or evening this time of year. I have been eating a lot and i think this is helping me gain some strength.

Posted by: fufu

I'm taking a week off starting after this friday's workout. I prefer just taking all time off from weights instead of going light.

Posted by: Bakerboy

^ True enough.

Posted by: Bakerboy

August 9

evening

Road ride- 45min (8min hill sprint, pace, easy)
Yoga

Light rain. Felt great. Had fun on a long, fast downhill.

Posted by: Bakerboy

August 10

Park stuff
Tai chi

Skipping 60 seconds/ run through park (run along poles/lateral hops/ tires) / bear crawl (on grass) 50 meters/ chin- ups- max reps/ elevated situps with a twist- max reps/ x 5

Stretch

Posted by: fufu

Wuz a bear crawl?

Posted by: Bakerboy

^ Bear crawlhttp://www.sourceofvitality.com/page...bear_crawl.gif

Posted by: Bakerboy

August 11

Full body

Warmup- 60 seconds skipping/ BB clean and press x 5

DB step-ups
BW/12 each side
BW + 50's/10 each side
BW + 65's/8 each side
BW + 75's/6 each side

ATG back squats
135 x 20
185 x 20
205 x 20

Unilateral DB rows
65/12
75/10
85/6

BB flat bench
135/12
185/8
225/5

Chin-ups
BW/22
BW/20
BW/18

circuit x 3
Supermans (on wobble board)
Side planks
Boats

Stretch

eat, eat, eat

I really increased the high rep squats from last week. I had it in my head since last night what weight I was going to do. It was no picnic. I had to dig deep on the last 4 at 205. My RI's for the squats were 3min, 4min and 5min.
Next time, I plan to raise the weight on my last set by 20# and see how many reps I can mash out. I am so fired up right now. Funny, I used to hate squats now I love them. I am trying to hit 25 chin-ups for 3 sets. When I used to do BW exercise, exclusively, my record was 25, 25, 21, so I know it's not completely out of reach. Whatever, I'm in it for the long haul.

Posted by: fufu

lawl, 20 rep squats, omg.

Posted by: fufu

Just looked over you w/o again, solid strength all around! My squat workout today was inspired by you.

Posted by: CowPimp

Your strength to weight ratio is bitchin'. Don't you weigh like 150-160?

Posted by: Bakerboy

^ Thanks Cow. I weighed 156 this morning. I only want to get to 160 and then maintain that for a bit. I am only 5' 7". A shorty.

Posted by: Bakerboy

June 12

Tai chi

Later, I will go for a light spin. Legs are sore.
I will try to do some yoga this evening but I'm feeling lazy today so who knows.

Posted by: fufu

You're 34??? I thought you were in your early 20's, lawl.

Posted by: Bakerboy

Quote:

Originally Posted by fufu

You're 34??? I thought you were in your early 20's, lawl.

What's wrong with being 34?

Posted by: fufu

Quote:

Originally Posted by Bakerboy

What's wrong with being 34?

Nothing, I was just suprised. You must have a young aura, I can detect these things even over the internet.

Plus your username has "boy" in it, I suppose that came into play a bit too.

Posted by: Bakerboy

Quote:

Originally Posted by fufu

Nothing, I was just suprised. You must have a young aura, I can detect these things even over the internet.

Plus your username has "boy" in it, I suppose that came into play a bit too.

The funny/weird thing is you are not the first person to say that to me.

Posted by: Bakerboy

August 13

Park stuff
Tai chi

Circuit
Dive bombers- 20, run up stairs (full sprint), walk down (recovery), skip 60 seconds, repeat x 5
Relax for 10 minutes/ stretch

Plank- 08:39 (later at home)

The circuit I did was pretty fun and went by quickly. I wanted to put in a back movement (like seated rope drags pulling a rubber boating bag filled with sand bags but I did not feel like hauling that shit from my place to the park and back again.) I think what I will do next time is get some old tires and stash them in the trees. Then all I will have to bring from my place is the rope and a pair of gloves. It's a take off from a fireman's drill. Then I would throw the tire down the hill (with one end tied to the rope) and when I reached the top of the stairs I would drag it up as fast as I could then throw the tire down the hill again and descend the stairs.

Posted by: P-funk

you could do chin ups on tree branches

or you could do isometric pulls against a park bench.

Posted by: Bakerboy

Quote:

Originally Posted by P-funk

you could do chin ups on tree branches

or you could do isometric pulls against a park bench.

Yeah, chin ups on tree branches would be cool, but I already do a lot of chin-ups, I was trying to do something that hit the other plain.

The isometric hold is a good idea, I would like to do it bouldering style where I was holding myself on the roof of something. The other park that I go to has monkey bars so it would work there but not at the park by my place.

Posted by: P-funk

if you want to hit the other plane, then lie down near a bench or something you can grab onto and do some supine pull ups.

Posted by: Bakerboy

Quote:

Originally Posted by P-funk

if you want to hit the other plane, then lie down near a bench or something you can grab onto and do some supine pull ups.

Thanks P, that's a great idea. You are one smart cookie.

Posted by: P-funk

supine pull ups are one of my favorites in the gym for myself and my clients.

I know you are big on getting the torso engaged. here are the progressions you can run through:

supine pull up.....
1) knees bent feet on the floor (hook lying position; think leg position like doing a sit up) bridge up like doing a glute bridge, squeeze glutes, hold, and perform reps.

2) straight legs. no more hook lying position. straighten the legs out, bridge up by pushing through the back of the heels on the ground, squeeze glutes, and perform reps.

3) one foot in hook lying one leg extended out straight and held in air

4) straight legs one help in air

5) both legs straight, feet on stability ball

6) both legs straight, one foot on stability ball, one foot up in the air.

Posted by: CowPimp

I agree with the supine rows. Those things are awesome, and I include them in my circuits all the time. I like to use blast straps sometimes too.

Posted by: CowPimp

Oh, and you could also do some sternum chinup to kind of create a hybrid movement between the two planes of motion.

Posted by: Bakerboy

Thanks P, always nice to expand the repetoire. Great info.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Oh, and you could also do some sternum chinup to kind of create a hybrid movement between the two planes of motion.

yea, the only thing I hate about that exercise is the extreme amount of hyperextension you have to get into to hit the horizontal plane. my back doesn't like it so much.

Posted by: Bakerboy

Quote:

Originally Posted by CowPimp

I agree with the supine rows. Those things are awesome, and I include them in my circuits all the time. I like to use blast straps sometimes too.

Yeah, blast straps. Another great idea. Thank you.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

yea, the only thing I hate about that exercise is the extreme amount of hyperextension you have to get into to hit the horizontal plane. my back doesn't like it so much.

I just keep my torso rigid and I don't seem to hyperextend much, or at all, at the lumbar spine, only along the thoracic portion. Or maybe I just don't notice it...

Posted by: Bakerboy

August 14

Full body

Warm up- skipping x 60 seconds/ single leg hops to high box (5 per side)/DB clean and jerk 35's, 45's, 55's , 65's 75's doubles/ x 5

Deadlifts- 185/5, 275/5, 325/3, 355 x 1x3
Pistols- BW + 8kg medicine ball/BW holding 25# plate/BW holding 45# plate
LL- 15/10/8
RL- 15/9/8
Dynamic pull-ups with release at top
10, 9, 8
Renegade rows with DB's- 50 x 10, 65 x 8, 75 x 6 (x 2)
Handstand pushups with pause- 10, 10, 10
One arm handstand holds- 60 seconds each arm x 2

Stretch

My shoulders felt pretty good today so I thought I would throw in some one arm handstand holds. I'm not that good at them yet. I would like to get to the point where I hold a DB in the other hand. I was too beat to do any farmers, got to listen to your body.

Posted by: fufu

Cool workout. I've thought about trying renagade rows.

So you hold your body up with just one hand supporting yourself for a minute?...damn, that's awesome! Even if your feet are still leaning against a wall, that is crazy.

Posted by: Bakerboy

Cow got me interested in renegade rows, I like like the a lot because you have to stablize you body while doing them. I would like to try them with KB's but I don't own any.

The handstand holds are fun. I start in a regular handstand against a corner then when I am in a proper position I do them one handed.

Posted by: boilermaker

No shortage of variety with you, Bake! Your journal is giving me less and less excuses not to get a workout in when I'm on the road.

Posted by: Bakerboy

Quote:

Originally Posted by boilermaker

No shortage of variety with you, Bake! Your journal is giving me less and less excuses not to get a workout in when I'm on the road.

Yeah, it's easy to get a great workout even without a lot of equipment.
Pistols are my favorite BW exercise, takes no space at all, so it is easy for when you are on the road.
I would love to make a book of BW exercises for people with busy lives, for people who are constantly on the go. People who travel a lot (by car or plane) who stay in hotels without gyms but still want to stay fit. Or for people who live in small spaces and don't feel comfortable in a gym environment.

Posted by: boilermaker

Quote:

Originally Posted by Bakerboy

so........get typing

Posted by: Bakerboy

I have been busy so I am behind with my posts...

August 15

Active recovery

Tai chi
Run- 45 minutes (STOMP, STOMP ugh.) I wished I liked running. I come from a family of talented runners. My mother and and two sisters (one now, my younger sister passed away last November) and older brother all run. Very fast runners. They run like the are floating across land, fluid seemingly effortless, makes he sick. I guess I never got that gene. My mother is 65 years old and I can barely keep up with her. Oh, well,

Doesn't matter, I prefer cycling anyway.

Stretch

-------------------------------------------------------------------------

August 16

Full body

Warmup- skip- 60 seconds/ 15 hindu pushups/ DB snatch 45's x 3/ x 5

Cleans + jerk
135 x 5
150 x 5
165 x 1
165 x 1 missed- fuck
155 3 x 3

Front squats
135 x 5 cleaned
185 x 12
205 x 10
225 x 8
235 x 3 Legs felt tired was aiming for 6 reps.

CG chin- ups
22, BW + 25/ 15, BW + 45/ 11

Circuit
High rep pushups
96, 94, 90
BW rows with feet raised on ball
26, 25, 25
Standing calf raises
135/ 20, 185/ 15, 205, 12
Toe raises (each foot)
25/ 25, 45/ 20, 45/ 18

Stretch

My legs were sore going into the workout but it wasn't too bad once I got going. I went with high rep pushups just for the hell of it. I don't like bench work. I went up with my cleans so I am a happy camper.

Posted by: fufu

Well, let's see your family do 235 lbs front squats! Nice workout.

Posted by: Bakerboy

^ I don't know my Mom is super tough... she must get it from my grandpa.
My grandfather on my Mom's side was a super athletic guy, he boxed, played horseshoes (was horseshoe champion, kind of funny) and would run all day and not get tired. He was a plumber by trade and even in his early 90's he could throw a dryer on the back of his truck like it was nothing. He was this tall skinny man with big strong hands. The last memory I have of him was when I visited him for dinner one evening. After dinner we watched wheel of fortune and the Lawrence Welk Show then he turned the TV off and ate a snack while he told me some old boxing stories. He was a bit crazy but I liked that about him. On that same night he said he would show me some of his old moves. I said, "No, no, it's okay, Grandpa, It's getting kind of late" Then he said, "What are you chicken!" And then he laughed and laughed. "Stand up, son" He said with authority. So I did.

It was so surreal, my 90 + Grandpa swinging like wildfire while I tried to side-step his blows. The guy was nuts. He stared me down like I was shit on a stick. Sent chills down my spine. He hit he a couple of times and would have continued if my grandma didn't break things up. Makes he smile just thinking about it, at the time I thought he was going to kill me.

Posted by: fufu

lawl

Posted by: BigDyl

Lawl, should have done an uchi kara takedown on him transitioning into an arm bar.

Posted by: Bakerboy

^ Yeah, either that or some serious bababackup. Because I got whoop assed by my grandpa!

Posted by: boilermaker

"Horseshoe Champion"

that is kind of funny. My grandpa used to tell me stories of how he won the St. Louis to East St. Louis swim race accross the Mississippi. He was a great athlete as well. Played minor league ball and could still toss it pretty good with me when I was in little league and he was in his late 70's. Grandparents walked on water. I miss mine.

Posted by: Bakerboy

^ Sounds like a pretty hip guy.

Posted by: boilermaker

He was.

Posted by: Bakerboy

August 17

Active recovery

120 minute ride (easy)

Stetch

Later tonight- Yoga

I felt a bit sick when I got home. I should have went in the morning when it was cooler, I'm not good with the heat.

Posted by: viet_jon

Quote:

Originally Posted by Bakerboy

August 14

Full body

Warm up- skipping x 60 seconds/ single leg hops to high box (5 per side)/DB clean and jerk 35's, 45's, 55's , 65's 75's doubles/ x 5

Deadlifts- 185/5, 275/5, 325/3, 355 x 1x3
Pistols- BW + 8kg medicine ball/BW holding 25# plate/BW holding 45# plate
LL- 15/10/8
RL- 15/9/8
Dynamic pull-ups with release at top
10, 9, 8
Renegade rows with DB's- 50 x 10, 65 x 8, 75 x 6 (x 2)
Handstand pushups with pause- 10, 10, 10
One arm handstand holds- 60 seconds each arm x 2

what are those in bold? sound interesting....

nice handstand pushups. Your conditioning must be real good......1x10 and i'mm winded. and do u lockout all the way when you push up?

Posted by: Bakerboy

http://www.elitefts.com/documents/pistol_power.htm

http://www.ironmind.com/ironcms/expo...remepage2.html

For the power pull- ups I explode up, let go of the bar then grab it again and lower.

For the high rep handstand I concern myself mostly with touching my head to the ground. On the top position I go to about 95% lockout.

Posted by: Bakerboy

August 18

Full body

Warm up- 60 seconds skipping/ BB clean and press/single leg hops to high box x 5 (each side)/ x 5

DB step- ups
50's x 12 x 2
75's x 10 x 2
100's x 6 x 2

ATG back squats
185 x 5
225 x 5 (with 10 seconds pause)
275 x 5
300 x 3

Renegade rows with DB's
50 x 12, 65 x 10, 75 x 8

CG incline bench press
135 x 12
145 x 10
160 x 8
1 set of narrow grip pushups to failure

NG chin- ups
23
20
17

Rollouts- 10, 10, 9

Stretch

To play it safe with my shoulder, I took it easy on the pressing. The leg stuff was hard but I got it done. I did not hit my goal of 25 chin-ups for three reps but that's the way the cookie crumbles. I am now taking 10 full days of from resistance training. I will still do a few things like sprints and easy riding but that is all. Time to eat. I will start a new program on August 28.

Posted by: P-funk

good job on the squats and step ups.

how high is the step?

Posted by: Bakerboy

Thanks.

Not that high- 21"

Posted by: CowPimp

One armed handstand holds? What the fuck, you're crazy...

Posted by: Bakerboy

Quote:

Originally Posted by CowPimp

One armed handstand holds? What the fuck, you're crazy...

That's debatable.

Posted by: fufu

Leet step-ups, I just did some today and they owned me hard.

Posted by: Bakerboy

I have been doing a lot of riding but not much else since it's my week + 3 days off. I helped my friend build up a new Marinoni track bike so I have been riding with me. It's fun pushing each other, yesterday we did hill sprints (48 x 17) gearing which was awesome. I am convinced my step-ups have helped me push the bigger gears with ease I notice a big difference in my power transfer and recovery when doing hills.
I have slacked off a bit with the yoga but have been doing tai chi in the park almost every day.
I am going to make up a new program this weekend (will start in on Aug. 28) that will be based around the snatch, power cleans + jerk, and squats (front and back). I still want to keep my lifting to 3 days per week as that has been working well for me. Each day will be full-body.

Posted by: Bakerboy

Here is a rough idea of what I am thinking of doing. Sets/reps and RI's still to be determined.

Monday

power clean + jerk

deadlifts
1 unilateral quad/hip movement (step-ups, bulgarian squats or weighted pistols)
overhead presses
rows or pullovers
cg chin-ups and or hammer curls
stabilization/ abs

Wednesday

Snatch

Front squats
split squats or db lunges
rows
pull-ups
stabilization/abs

Friday

back squats
RDL's
incline bench presses
rows
dips or overhead extensions
calf raises/ toe raises

Posted by: P-funk

looks okay.

since you are jerking on monday, you might want to move the overhead pressing to wed.

Posted by: CowPimp

Looks like a cool program. Having fun with the oly lifts, eh?

Posted by: Bakerboy

Quote:

Originally Posted by Bakerboy

Here is a rough idea of what I am thinking of doing. Sets/reps and RI's still to be determined.

Monday

power clean + jerk

deadlifts
1 unilateral quad/hip movement (step-ups, bulgarian squats or weighted pistols)
flat bench presses
rows or pullovers
cg chin-ups and or hammer curls
stabilization/ abs

Wednesday

Snatch

Front squats
overhead presses
split squats or db lunges
rows
pull-ups
stabilization/abs

Friday

back squats
RDL's
incline bench presses
rows
dips or overhead extensions
calf raises/ toe raises

For deadlifts 5, 3 x 3 then singles same thing for the cleans. The snatches will be all singles.
Everthing else will be- 8-10 x 3, 3-5 x 5 and 6 x 3 (?) RI's 45seconds, 2-3 minutes, 75seconds

I hate figuring out reps/ sets I like mixing low reps with higher reps in one day.
How do you guys think this looks?

Posted by: P-funk

not really following you....what do you mean by 5, 3x3 then singles?

also, how are those rep ranges going to apply to the exercises? which exercises get one of those three different rep ranges?

Posted by: Bakerboy

deadlifts-sets of (5 x 5) one week then the next week will be (5 X 1 then 3 x 3 plus sets of singles)

Does that make more sense? Basically my reps for deadlifts will be 5 reps or less.

Posted by: P-funk

okay, but why 3x3 and then singles in the same workout?

why not go:
week1- 3x5
week2- 3x3
week3- 3x1
week4- unload- 2x10 (light)

Posted by: Bakerboy

^ Yeah that's better. Thank's P.

Posted by: fufu

Cool program.meow

Posted by: BigDyl

i do

1x5
1x5 +10/20
1x5 +20/30
deload
max
switch lifts
1x5
1x5 +10/20
1x5 +20/30
deload
etc

Posted by: Bakerboy

Quote:

Originally Posted by BigDyl

i do

1x5
1x5 +10/20
1x5 +20/30
deload
max
switch lifts
1x5
1x5 +10/20
1x5 +20/30
deload
etc

Posted by: Bakerboy

I'm just looking over the program again and I might throw in 2 rounds of farmer walks on friday. I don't think that it will be too much. I love farmers.

Posted by: Bakerboy

Start of new program.

August 28

Tai chi

Warm up- (skipping x 60sec/ dive bombers x 10/ DB clean + press with 35's)x5

Clean + jerk RI 90sec
135 x 5 + jerk
145 x 5 + jerk on first 3
155 x 5 + jerk on first 2

Deadlifts RI 90sec
225 x 5
255 x 5
285 x 5

DB step-ups RI 90
65's x 12
75's x 10
85's x 8

DB bench press (flat) RI 90sec
65's x 12
75's x 10
85's x 8

DB pull overs RI 90sec
25 x 10
35 x 10
45 x 8

CG chin-ups RI 90sec
BW+25x10
BW+45x8
BW+45x8

Hammer curls
45x10
55x8

Rollouts- 10,9,7

Stretch

I took it pretty easy as I have been off for the past 10 days. I don't think I will keep the pull overs, I'll just do rows instead. My shoulders are not in the best of health so I think doing pull overs is a bad idea.

Posted by: fufu

Once I did pullovers and my left shoulder make a huge cracking noise and gave out. That was the end of that.

Leet weighted chins, meow

Posted by: Bakerboy

^Yeah, I don't know what I was thinking. I guess I just wanted to try something new. I must be the runt of the litter.

Posted by: fufu

lawl. Yeah when my shoulder popped, I was warming up with an EZ bar.

Posted by: CowPimp

I thought you said you couldn't bench? Those are respectable numbers, especially considering relative strength.

Posted by: fufu

Quote:

Originally Posted by CowPimp

I thought you said you couldn't bench? Those are respectable numbers, especially considering relative strength.

I second this.

Posted by: P-funk

damn 5 rep cleans! you are crazy!

Posted by: KelJu

Nice job on the Clean and Jerks meow.

Posted by: Bakerboy

^ purrr.

Posted by: Bakerboy

August 28

evening

foam roll/stretch
45 minute easy ride
yoga

Posted by: fufu

How are you liking the foam rollage?

Posted by: Bakerboy

^ I love it. I've been doing it twice a day.

Posted by: KelJu

Quote:

Originally Posted by fufu

How are you liking the foam rollage?

What is the foam roller supose to do?

Posted by: CowPimp

Quote:

Originally Posted by KelJu

What is the foam roller supose to do?

You can use it to inhibit overactive myofacial tissues. It's also used to help alleviate trigger points, which are like knots, and are very sensitive to pain and pressure. Scar tissue and other adhesions can also be worked out. In the end, the length-tension relationship of the muscle in question is improved. The end results is an improved length-tension relationship in the tissue and hopefully corrected muscular imbalances and motor patterns.

I use it on myself and virtually all of my clients. I warn you that it hurts like Hell. The first time you do it you are going to fucking flip when you roll your IT band/TFL. I have a couple of clients that I cannot convince to use it because they are whiney bitches, but most of them concede and start to like it/accept it. Once you do it consistently for a bit the pain won't be as bad.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

Physical Pain! I like it already, where can I buy a good one?

Posted by: CowPimp

Quote:

Originally Posted by KelJu

Physical Pain! I like it already, where can I buy a good one?

http://www.performbetter.com/detail.aspx?ID=4592

That's the one we have at my gym. I like it because it has a PVC pipe in the center so it doesn't deform over time. It is also harder so you can get more pressure in one spot. If you're really serious about it, you can take off the foam cover and just roll on the PVC pipe, heh.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

couldn't I just go to the hardware store and buy a 2 foot piece of 3inch pvc pipe and do the same thing?

Posted by: CowPimp

Quote:

Originally Posted by KelJu

couldn't I just go to the hardware store and buy a 2 foot piece of 3inch pvc pipe and do the same thing?

That shit is more painful than you are imagining, I guarantee. I would start out with the foam roller and progress to a harder surface, but you can give that a go if you want.

Posted by: Bakerboy

August 29

Tai chi

Ride- short ride with sprints (60 minutes)

Foam roll, stretch

Posted by: fufu

lawl, you have the best kiki avatar, it makes me mrowful when I see it.

Posted by: Bakerboy

August 30

Tai chi

Warm up- (skipping x 60 sec, hindu pushups x 10, BB clean and press x 5) x 5

Snatch + hold RI 90 sec
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1

Front squats *with 3 sec pause in the hole RI 120 sec
185 x 12 *
205 x 10 *
230 x 8 *first 5

Standing db overhead presses RI 120 sec
50's x 12, 65's x 10, 75's x 6

DB reverse lunges RI 90 sec
50's x 12, 65's x 12, 75's x 10

One arm db rows RI 90 sec
65's x 12, 75's x 10, 85's x 8

Pull-ups RI 120 sec
BW x 21, BW + 25 x 16, BW + 45 x 12

Supermans/ reverse supermans- 1 set each

Stretch

Really great workout. Worked hard. It's raining today so I did my tai chi inside. I will foam roll later on. Man do i have some knots in my quads and back from cycling---- can you say here comes the pain---- Hahahaha.

Posted by: fufu

"Here comes the pain." heehe..he

Great snatches and front squats!

Posted by: P-funk

nice workout.

how did snatches feel?

Posted by: Bakerboy

Thanks guys.
The snatches were good but not easy. It's such a cool movement. I went pretty wide with my grip to try and take my arms out of the movement likeyou are doing. I tried about three different widths until it felt right (with just the bar).
I am cutting back my cardio so I can put more energy into the O lifts.

Posted by: P-funk

be careful playing with grip width at high intensities. If 135 is heavy for you, you might want to drop down to 95lbs to make changes to grip width and technique before jumping back up.

Why do you front squat for such high reps? The rear delts start to really fatigue when you get up there past about 5 reps.

Posted by: Bakerboy

Yeah, you are right. 135 wasn't that easy. I know I need to work on form. I just go so pumped up I wanted to see how far I could take it...

I will lower the reps a bit for the front squats. I was just trying to push myself stamina wise. I didn't know it was a bad idea to do the rep range I was doing.

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

Yeah, you are right. 135 wasn't that easy. I know I need to work on form. I just go so pumped up I wanted to see how far I could take it...

I will lower the reps a bit for the front squats. I was just trying to push myself stamina wise. I didn't know it was a bad idea to do the rep range I was doing.

it isn't that it is a bad idea....I just get concered that it may be tough to maintain form (upper back rounding) as your rear delts fatigue. If you can do it then I guess do it. It is kind of liek high rep deadlifts.....usually not the best idea unless you can really maintain form....because everything else tends to tire out first. Those are good front squats though.

Posted by: Bakerboy

I trust your opinion, P. I'll try 4x4 next time with the front squats.

Posted by: CowPimp

Nice front squats, no doubt!

On a side note, I like high rep front squats and deadlifts. I agree that they are a little sketchy if you can't maintain form, but I always manage to tough it out. If I have clients do higher rep deadlifts, I stop them at any sign of form degradation.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Nice front squats, no doubt!

On a side note, I like high rep front squats and deadlifts. I agree that they are a little sketchy if you can't maintain form, but I always manage to tough it out. If I have clients do higher rep deadlifts, I stop them at any sign of form degradation.

stopping someone else and stopping yourself are two different things though. Yea, I stop my clients when we are doing deadlifts and there form starts to go south. But, if I am training myself.....you know as well as I that when you want those last 2 reps, you are tired, your form has slipped on the previous two reps....you still go for it!

Posted by: CowPimp

Quote:

Originally Posted by P-funk

True that, heh. Honestly though, from what I can tell my back stays in pretty good alignment even when I push it. Ever since I start doing heavy good mornings my form hasn't really slipped up on a deadlift. Last time I can remember I did a 1RM attempt and the bar drifted a bit from my shins, but I didn't round as far as I could tell.

Posted by: Bakerboy

Thanks Cow.

P- I love front squats thanks for getting me hooked on them.

Posted by: Bakerboy

August 31

Tai chi in the park

Stair sprints/ walk down stairs/ 60sec skipping/ two foot hops up stairs/ walk down stairs x 5

Stretch

I will go for an easy bike ride (45min) this evening and then do some foam rolling/ yoga.

Posted by: fufu

lawl, why does your Location say, "Japan/Canada"?

Posted by: Bakerboy

^ Because my body is in Canada but my heart is in Japan. True Story.

Posted by: Bakerboy

September 1

Tai chi

Warm up- (skipping x 60sec, BB snatch + 20lbs x 3 with hold, overhead BB squat (with same weight) x 5) x 5

Back squat RI 3min
185 x 12
225 x 10
300 x 5

Unilateral RDL's RI 2min
50 x 12
65 x 10
75 x 8

Unilateral incline DB bench press RI 2min
65 x 12
75 x 10
85 x 7

BW rows with feet raised on high box RI 3min
BW + 25lbs x 15
BW + 45lbs x 12
BW + 45lbs x 10

Circuit RI 2min
A) standing calf raises/ B) DB overhead extensions (2 handed)/ C) toe raises
A) 135 x 20, 185 x 15, 205 x 12/ B) 65 x 12, 75 x 10, 85 x 8/ C) 25 x 25, 45 x 20, 55 x 12 (each foot)

DB farmer walks RI 3min
110- two rounds

Stretch

I'm spent... I will do some foam rolling after I eat something. I will do yoga this evening before I go to bed.

Posted by: fufu

You really are strong kikibaker. You impress the hell out of me! Now get the fuck out of here! Drop and give me 120!

Posted by: Bakerboy

Quote:

Originally Posted by fufu

You really are strong kikibaker. You impress the hell out of me! Now get the fuck out of here! Drop and give me 120!

Hahaha. Kikibaker, that sounds so funny!

Posted by: P-funk

good workout!

what is your BW, like 160 or 165 or something? Or was it 155? I can't remeber. You have good weight to strength ratio.

Posted by: Bakerboy

159 this morning.

Posted by: P-funk

great! what do you think you can 1RM back squat?

have you ever thought about competing at all?

Posted by: Bakerboy

I'm not sure what my 1 rep back squat is. I have not tested it in a long time because I workout at home by myself and I don't have a cage. I just walk the weigth out.
I never thought about competing as I am still quite new to the O lifts.

Posted by: Bakerboy

I think I will buy some ajustable saw horses today so I can use them to try and find out what my max squat is.

Posted by: P-funk

what about a powerlifting meet?

Posted by: Bakerboy

My bench press sucks. Hahaha. Honestly, it would be cool but I don't know anything about powerlifting. All I know is that you Bench, Squat and deadlift and that raw is the way to go. Hahaha. I don't really think my numbers are comp worthy. By the way what class would I be in: I'm 35 is that the Open class? And what weight class would I be in? I'm clueless on this stuff.

Posted by: P-funk

at 35 you might qualify for masters in coms federations.

don't know the weight classes in powerlifting.

Posted by: Bakerboy

I looked it up. I would be in the Open class (23-40 year olds). My weight class would be 67.5kg- 75 kg (at 159 I am 72.121 kg).
http://www.powerlifting.ca/rankmen.html

Posted by: Stewart14

I just read through some of your workouts, and you are a strong mofo, that's for sure. I outweigh you by a good 50 pounds and you still can kick my ass on leg work.

Of course, my specialty is upper body pressing, but I have come to accept that huge lower body numbers are more impressive than huge upper body numbers. You squatting 300 for reps at your weight is pretty awesome in my book

Posted by: Bakerboy

Thanks a lot Stewart. My weakness is bench work. My shoulders give me a lot of problems so I suck at bench pressing. I can't believe your bench press, it's even more than your squat. That's insane!

Posted by: Stewart14

Quote:

Originally Posted by Bakerboy

Thanks a lot Stewart. My weakness is bench work. My shoulders give me a lot of problems so I suck at bench pressing. I can't believe your bench press, it's even more than your squat. That's insane!

well, I didn't plan it that way, lol, that's what happens when you work out for 8 years and don't do any leg work,,hehe...I just started doing squats and deads about 2 years ago.

My shoulders suck as well, they are pretty beat up, but I will say that if you have access to a decline bench, USE IT. Unless you do plan on competing in the bench press, the decline is a great shoulder saver. MY bench at home declines to about a 15 degree angle, so it is pretty close to a real bench press, but saves my shoulders big time. I don't plan on competing any time soon, so I will not be doing the flat bench ever again....declines, inclines and db press are all ok for my shoulders, flat bench is a big no-no....

Posted by: Bakerboy

^ That's good advice. I have not done decline bench press in a long time but I do like the movement a lot better than flat bench work. I don't have a decline bench at the moment but I am buying a squat rack tommorow and I may just get a new ajustable bench too. The place I go to has really good prices for benches and the stuff is bomb proof. I can't wait.

Posted by: Bakerboy

September 2

Active recovery

Park stuff

Tai chi

Circuit

(Bear crawls down steps/ run up steps/ towel tree chin-ups x max) x 5

Boats- 2 sets

Stretch

The mornings are getting cooler. I saw a weird old man feading his shaggy poodle some of his jerky(who eats jerky at 7:00 in the morning?). They watched me Bear crawl the steps and the man said, "What are you training for?" To which I said, "Life." Hahahaha. We both laughed and the dog barked. It was really funny.

I will go for an easy bike ride tonight and then foam roll.

Posted by: fufu

Quote:

Originally Posted by Bakerboy

The mornings are getting cooler. I saw a weird old man feading his shaggy poodle some of his jerky(who eats jerky at 7:00 in the morning?). They watched me Bear crawl the steps and the man said, "What are you training for?" To which I said, "Life." Hahahaha. We both laughed and the dog barked. It was really funny.

Posted by: Bakerboy

I spent the afternoon going to fitness shops trying to find a 1/2 squat but all I could find was the cage type.

I want to have the option of walking the weight in and out. I am so pissed right now, I don't want to have to order from the States because it will take too long to get here and cost too much $$$. I tried to find the SUMO squat rack that P gave me a link to but no one where I am from sells that brand. At least I know more of what I want than I did yesterday... I thought there would be more selection....

Posted by: CowPimp

Training for life eh? I like that.

Posted by: KelJu

Where did you say you were from baker?

Posted by: Bakerboy

Alberta, Canada...

Posted by: fufu

Eh?

lawl

Posted by: Bakerboy

Yup.

Posted by: Bakerboy

September 3

OFF

Early morning walk to my favorite coffee shop.
Yoga

I will go for a ride at some point today, a long but easy ride, just to smell the air and have the wind blow on my face. Riding a bike is a good way to lift my spirits. I want to be fresh for tomorrows workout.

Posted by: BigDyl

Lawl

Posted by: Bakerboy

September 4

Tai chi

Warm up- (skipping x 60 sec/ box jumps x 3/ DB clean and press with 25's/ x5

Clean + jerk RI-90 sec
135 x 5 + jerk
145 x 5 + jerk on first 3
155 x 3 + jerk on first 1
165 x 1 + jerk on first 1

Deadlifts RI- 120 sec
225 x 5
275 x 5
315 x 3
335 x 1

Pistols RI- 120 sec
L- BW x 20, BW + 25 x 15, BW + 45 x 8
R- BW x 19, BW + 25 x 14, BW + 45 x 8

One arm DB rows RI- 90 sec
100 x 5 x 3

CG bench press RI- 90 sec
135 x 5
145 x 5
155 x 5

CG chin-ups RI - 120 sec
20, 20, 18

Rollouts
10,10,8

Stretch

I can't seem to get past 165 on my cleans.

My flexibility in my shoulders sucks but I am working with the foam roller and yoga to improve this. The deads felt good. Everything else was on par or better. Overall, I am happy with the way things are going.

Posted by: fufu

Posted by: CowPimp

Those pistols disgust me. I hate you. Let's make babies.

Posted by: Bakerboy

Quote:

Originally Posted by CowPimp

Those pistols disgust me. I hate you. Let's make babies.

I'm all yours.

Posted by: Bakerboy

September 5

ParK stuff

Tai chi

Circuit
I took four small pylons to the park to mark out an area to perform my circuit.
Start- (bear crawl/ sprint back/ leap frogs/ sprint back) - End x 5

Inchworms/ boats- max time x 2

Stretch

I'm sore today. I didn't sleep well last night so I'm sure it's just that. The tai chi always helps me focus/ relax/ get energized. After I did tai chi I just sat on a bench and chilled out for a few minutes, drinking my green drink concotion, then started my circuit. When I was back home drank a protein drink and prepared a decent "real" meal.

I will foam roll later in the day after I go for an easy ride. I know how to ride relaxed, to me it's as natural as walking. I have a lot of paved bike trails close to where I live that are fun to explore. It's easy for me to Zen out while riding, which is, I guess, partly why I enjoy it so much. The trees are changing colour and I can smell a new season in the air.

Posted by: Bakerboy

September 6

Tai chi

Warm up- (skipping x 60 sec, hindu pushups x 10, BB overhead squats (with just the bar) x 10) x 5

Snatch + hold RI 90 sec
95 x 1 x 5- working on grip
125 x 1 x 3- super easy
135 x 2 - a lot easier than last week

Front squats RI 120 sec
135 x 4 fast
185 x 4 with 3 sec pause
225 x 4 with 3 sec pause
240 x 4 no pause- was hard

BW reverse push ups with feet raised on high box RI 90 sec
BW + 25lbs x 15, BW + 45lbs x 13, BW + 45lbs x 11

BB Bulgarian ssquats RI 120 sec
135 x 10 each leg
155 x 8 each leg
165 x 6 each leg

Pull- ups RI 120 sec
BW + 21, BW + 45 x 11, BW + 55 x 8

Handstand pushups RI 120 sec
18, 18, 16

One arm handstand holds RI 90 sec
Left side- 63 seconds, 59 seconds
Right side- 61 seconds, 59 seconds

Supermans/ reverse supermans- 1 set each

Stretch

Sweating to the oldies! I'm beat. The Bulgarians and last set of front sqauts owned me, hahahha. I know my legs will be sore tomorrow, because I went close to all out. I went to my Mom's place yesterday for supper so I ate a lot of things that I shouldn't but I enjoyed myself and that counts for a lot- she makes better pies than me, her crust is inter-planetary. Hahahaha.

Posted by: CowPimp

Nice workout mang. Are those handstand holds with your feet butted up against the wall or freestanding? Either way that's badass.

Posted by: Bakerboy

^ Freestanding, no way! Hahaha. I'm no Jackie Chan! I keep pretty straight but my feet do touch the wall for balance. I would love to get to the level of doing one arm handstand holds (for time) without any support, but you would need amazing balance and strength... I can't even do them holding a small weight in the other hand, yet. I tried once and I fell on my face! Hahhaha.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

^ Freestanding, no way! Hahaha. I'm no Jackie Chan! I keep pretty straight but my feet do touch the wall for balance. I would love to get to the level of doing one arm handstand holds (for time) without any support, but you would need amazing balance and strength... I can't even do them holding a small weight in the other hand, yet. I tried once and I fell on my face! Hahhaha.

Nonetheless, that is an impressive feat!

Posted by: Bakerboy

Thanks, CP, but I think it's mostly just practice.

I went for an evening ride to loosen up the legs and ease my weary mind (80min). I am going to foam roll before I go to bed.

Posted by: Bakerboy

September 7

OFF

All I am going to do today is foam roll, yoga and a very easy recovery ride (in the evening). My legs are sore today but not as bad as I thought they would be.

Posted by: CowPimp

Quote:

Originally Posted by Bakerboy

September 7

OFF

All I am going to do today is foam roll, yoga and a very easy recovery ride (in the evening). My legs are sore today but not as bad as I thought they would be.

I love your off days. It's so much more active than most anyone on the planet. I also like to at least get outside and walk on my day off, or something like that. I'm thinking about buying a bicycle. That seems like a good way to get in some relaxing active recovery work.

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A Baker's dozen

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