A Baker's dozen

**Bakerboy** · 08-25-2006, 12:10 PM

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.

**P-funk** · 08-25-2006, 12:14 PM

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

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

**Bakerboy** · 08-25-2006, 12:20 PM

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

**fufu** · 08-25-2006, 12:34 PM

Cool program.meow

**BigDyl** · 08-25-2006, 02:52 PM

i do

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

**Bakerboy** · 08-25-2006, 05:04 PM

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

**Bakerboy** · 08-25-2006, 08:43 PM

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.

**Bakerboy** · 08-28-2006, 10:00 AM

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.

**fufu** · 08-28-2006, 10:27 AM

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

**Bakerboy** · 08-28-2006, 10:33 AM

^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.

**fufu** · 08-28-2006, 01:27 PM

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

**CowPimp** · 08-28-2006, 02:55 PM

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

**fufu** · 08-28-2006, 02:59 PM

Originally Posted by CowPimp

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

I second this.

**P-funk** · 08-28-2006, 03:00 PM

damn 5 rep cleans! you are crazy!

**KelJu** · 08-28-2006, 04:05 PM

Nice job on the Clean and Jerks meow.

**Bakerboy** · 08-28-2006, 04:49 PM

^ purrr.

**Bakerboy** · 08-28-2006, 09:01 PM

August 28

evening

foam roll/stretch
45 minute easy ride
yoga

**fufu** · 08-28-2006, 09:23 PM

How are you liking the foam rollage?

**Bakerboy** · 08-28-2006, 09:37 PM

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

**KelJu** · 08-29-2006, 08:03 AM

Originally Posted by fufu

How are you liking the foam rollage?

What is the foam roller supose to do?

**CowPimp** · 08-29-2006, 08:24 AM

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.

**KelJu** · 08-29-2006, 08:29 AM

Originally Posted by CowPimp

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.

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

**CowPimp** · 08-29-2006, 08:31 AM

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.

**KelJu** · 08-29-2006, 08:38 AM

Originally Posted by CowPimp

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.

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

**CowPimp** · 08-29-2006, 09:54 AM

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.

**Bakerboy** · 08-29-2006, 10:32 AM

August 29

Tai chi

Ride- short ride with sprints (60 minutes)

Foam roll, stretch

**fufu** · 08-29-2006, 01:33 PM

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

**Bakerboy** · 08-30-2006, 09:14 AM

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.

**fufu** · 08-30-2006, 09:20 AM

"Here comes the pain." heehe..he

Great snatches and front squats!

**P-funk** · 08-30-2006, 09:27 AM

nice workout.

how did snatches feel?

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