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A Baker's dozen

September 20

Tai chi

Light day, day 2

Warm up (skipping x 60 sec, hindu pushups x 10, DB snatch (with 25's) x 1 + 5 overhead squats) x 5

BB Snatch + hold RI 90 sec
95 x 1 x 5
115 x 1 x 5
125 x 1 x 3
135 x 1

Front squats RI 2 min
135 x 10
185 x 8
225 x 5

Renegade rows RI 90 sec
55 x 15
65 x 12
75 x 10

DB Bulgarian squats RI 2 min
55 x 15
65 x 12
75 x 10

Pull-ups RI 2 min
BW x 18, BW + 25 x 15, BW + 45 x 10

Dips RI 2 min
BW x 21, BW + 25 x 18, BW + 45 x 12

Hammer curls
50 x 12, 10, 8

Supermans/ reverse supermans - 1 set


Stretch/ foam roll


One more light day and then I will up the weight again. My week of starts September 30. I'm going to cut back my calories by 700 calories on my week off.
 
You got your shit figured out.

That was a light day? :0

You should post some pics. I am curious how your physique is looking since you are putting up some bad ass weights at such a light bodyweight. I suppose it is relative to your height too.
 
Yeah, I'm not tall between 5' 7"- 5' 7.5". So pretty short.
garden_gnome-ls6.jpg
 
September 21

Park stuff

Tai chi

Stair sprints- (walk down (recovery) then sprint up) x 10
Stability work- planks

Stretch/ foam roll

I will go for an easy bike ride this evening. I just kept it simple today- no bear crawls, or tree pull-ups. I just wanted to focus on the sprints.
 
your core is freakin amazing! the shit you do, OMG one hand handstand planks :adore: :adore:
 
Thanks, Mike, but everything is easy when you only weigh 160 pounds.

September 22

Tai chi

Last light day

Warm up (skipping x 60 sec, jump over burpees (a low bench) x 10, DB overhead squats x 5 (with 15's, 25's and 35's) x 5

Back squat RI 2 min
135 x 12
225 x 10
250 x 8

Unilateral RDL's RI 3 min
50 x 12 (each leg)
65 x 10
75 x 8

Speed push ups/ one arm rows RI 2 min
50 reps/ 65 x 12
50 reps/ 75 x 10
50 reps/ 85 x 8

Standing calf raises/ toe raises RI 2 min
135 x 20, 185 x 15, 225 x 10/ 25 x 25, 45 x 18, 45 x 12 (each foot)

Farmer walks RI 60 sec
85's x 2 rounds (fast)

Boats/ neck bridge 2 sets

Stretch

I lowered the weights and the rest intervals to work on my endurance. I was fast walking the 85's was harder then I thought it would be. It was a great workout.
 
So you do farmers walks, nice. I am too much of a pussy to keep doing them, because I hated them.
 
KelJu- Yeah, I love farmers.

September 23

Slept in

OFF

Tai chi

I am going to go for a fun bike ride this afternoon. On Sunday I'm going to play handball with a friend of mine, provided it's not raining. I want to get better at handball. So today I'm going to go for a walk to purchase some new balls.
 
September 24

Tai chi

Lane swim 30 min

I went for an early morning swim. I suck at swimming but I want get better so I am going to start doing it more often. I didn't swim for very long as I plan to play handball later this afternoon/ early evening. :thumbup:
 
Swimming eh? Where do you swim?
 
^ I have a few options close by. The place I went today is a fitness & Wellness Centre at a College. I buy a book of tickets becuase I don't have a pass. If I get more into it I will buy a pass.
 
Workout look good and solid. You do things that I have never did. Renegade rows, bb snatch. I have never did either. I have pretty much always stuck with all of the basics (bench, squat, deads) Just the basics.
 
Thanks, DD, I really like my current program. Yeah, I like to mix it up a bit, but I think my program is still pretty basic. Full body 3 x week with one olympic movement to start each day: Snatch, clean, front squat. I front squat one day and back squat on another day. I deadlift once a week too. It's almost all compound movements.
 
September 25

Tai chi

Heavy

Warm up- (skipping x 60sec/ box jump x 5/ DB clean & press 25's/35's x3) x 5

Clean + jerk RI 2 min
95 x 5
125 x 4
155 x 3
165 x 2
170 x 1

Deadlifts RI 3-4 min
225 x 5
275 x 4
315 x 3
365 x 2
405 x 1

DB step-ups RI 3 min
105's x 10, 8, 6

One arm rows RI 2 min
105's x 6, 5, 5

Flat bench press RI 2 min
135 x 5
185 x 5
225 x 5

CG chin-ups RI 2 min
BW + 25 x 12, BW + 45 x 10, BW + 55 x 8

Rollouts
10, 8, 6

Stretch


I finally increased my power clean, even if it was not by much. The deadlifts came pretty easy except for the last one. I was happy with my grip, its not as weak as it used to be- I think the farmers have been helping me out a lot. I feel no need to bench press more than 225 at this point as I don't care that much about those numbers. I would much rather work on developing a better overhead press, but my shoulders need a lot more TLC now.
 
I think after my week off I am going to continue on with the program I have been on. I may tweak it a bit but not much as it's ben working well for me. I am so digging the olympic stuff. I might not be that good at it but I am having so much fun that I don't think I could stop if I wanted. :laugh: I have also noticed that my overall conditioning has improved a lot since I started including some of the olympic lifts (more stamina). I am also thinking of swimming on my off days starting with one days and biking on the other days. My diet has been pretty good, so I don't have to mess with that much.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Bakerboy said:
September 25

Tai chi

Heavy

Warm up- (skipping x 60sec/ box jump x 5/ DB clean & press 25's/35's x3) x 5

Clean + jerk RI 2 min
95 x 5
125 x 4
155 x 3
165 x 2
170 x 1

Deadlifts RI 3-4 min
225 x 5
275 x 4
315 x 3
365 x 2
405 x 1

DB step-ups RI 3 min
105's x 10, 8, 6

One arm rows RI 2 min
105's x 6, 5, 5

Flat bench press RI 2 min
135 x 5
185 x 5
225 x 5

CG chin-ups RI 2 min
BW + 25 x 12, BW + 45 x 10, BW + 55 x 8

Rollouts
10, 8, 6

Stretch


I finally increased my power clean, even if it was not by much. The deadlifts came pretty easy except for the last one. I was happy with my grip, its not as weak as it used to be- I think the farmers have been helping me out a lot. I feel no need to bench press more than 225 at this point as I don't care that much about those numbers. I would much rather work on developing a better overhead press, but my shoulders need a lot more TLC now.
Click to expand...

that is a nice workout you had there, I think about what I am doing currently, basically fullbody, 1 set per exercise, I total about 9 sets a workout, I cringe at the though of doing all these sets that you did, lol.

I used to want to develop a strong overhead press as well, until my shoulders told me it wasn't going to happen. It sucks getting older! fortunately, I can still do db presses overhead, so I have a goal of getting up to 100lb dbs with those for reps, I think I like the dbs better than the barbell anyway, feels a lot more natural I think
 
Thanks Stewart. Yeah, I hear you, getting older sucks. :laugh: My only real problem I have is my shoulders, my knees are still healthy, and everything else is fine, so I don't think I have it too bad. 100's for reps sounds like a good goal. I like DB overhead pressing a bit better than BB overhead pressing when it comes to doing higher reps but I like the stability of a barbell for the lower rep stuff.
 
September 26

Tai chi

OFF


I may go swimming later on today it just depends how I am feeling. I am pretty sore from yesterdays workout. It wouldn't kill me to have a total rest day.
 
September 27

Tai chi

Heavy

Warm up- (skipping x 60 sec, hindu pushups x 10, DB snatch (with 25's/35's) 1 + 5 overhead squats) x 5

BB snatch + hold RI 90 sec
95 x 1 x 5 warm up
125 x 1 x 5
135 x 1 x 3
145 x 1 x 3
150 x 1

Front squats RI 3 min
135 x 5 warm up
185 x 5
225 x 5
245 x 3
255 x 3

DB rows RI 2 min
100 x 10 x 3

Reverse DB lunge RI 2 min
100's x 10, 8, 6

Overhead press RI 2 min
95 x 10
135 x 8
155 x 5

Pull-ups RI 2 min
20, 20, 18


Stretch


Felt good today. I am happy with the snatches and front squats. Both a re personal bests. :)
 
I was gonna say, nice snatch!(:hehe:) and front squattage! I love heavy front squats in the 1-4 rep range, they feel so cool.
 
Nice workouts there Baker. I really like the Stepups. 105s for pretty high reps is badass.

It seems like your strength levels are pretty close to mine. Too bad you live so far away or I'd try to workout with ya one day.

Where in Canada do you live anyway?
 
Thanks Cow. Yeah, you would be fun to lift with you but I think I would get owned. :laugh: I live out west, in sunny Alberta.

September 28

Tai chi

Off

I'm taking today off. Tomorrow is my last day of lifting before I go away. I plan to give it all I've got on Friday as I will be taking following week off.
 
good job. how did the snatch go? How is your technique coming along?
 
That snatches went well. If I warm up a lot and focus on keeping my grip wide they are a lot easier. I think part of my problem has been psychological. The idea of lifting a lot of weight over my head is something I have to get my head around. It takes a lot of nerve and focus, but that's what I like about it. But with a lot of warmup sets my confidence builds. Not that I am lifting a lot. :laugh: I do really like the lift, it's adictave. :)
 
September 29

Tai chi

Heavy- last day before I take a week off

Warm up- (skipping x 60 sec, jump over burpees x 10, DB snatch + 5 overhead squats with 25's) x 5

Back squat RI 3 min
135 x 10
225 x 8
275 x 5
325 x 3 x 2

Unilateral RDL's RI 2 min
65 x 10 x 2
75 x 8 x 2
85 x 6 x 2

BW rows with feet on box RI 2 min
BW x 20, BW + 25 x 15, BW + 45 x 12

Standing calf raises/ Toe raises RI 2 min
225 x 15, 12, 10/ 25 x 25, 45 x 18, 55 x 12 x 2

Farmer walks RI 2 min
110 x 2- 3 rounds marching


Stretch


That's it, I'm done for the week. My week off starts now. Time to eat and relax. :spin:
 
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