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A Baker's dozen

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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. :)
 
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.
 
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.
 
Bakerboy said:
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.
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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.
 
I trust your opinion, P. I'll try 4x4 next time with the front squats.
 
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.
 
CowPimp said:
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.
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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!
 
P-funk said:
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!
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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.
 
Thanks Cow. :)
P- I love front squats thanks for getting me hooked on them.
 
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.
 
lawl, why does your Location say, "Japan/Canada"?
 
^ Because my body is in Canada but my heart is in Japan. True Story.
cat_reading_1.jpg
 
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.
 
You really are strong kikibaker. You impress the hell out of me! Now get the fuck out of here! Drop and give me 120!
 
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.
 
great! what do you think you can 1RM back squat?

have you ever thought about competing at all?
 
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.
 
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.
 
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what about a powerlifting meet?
 
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.
 
at 35 you might qualify for masters in coms federations.

don't know the weight classes in powerlifting.
 
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 :thumb:
 
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! :bow:
 
Bakerboy said:
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! :bow:
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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....
 
^ 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. :)
 
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.
 
Bakerboy said:
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.
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:laugh:
 
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