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A Baker's dozen
- Thread starter Bakerboy
- Start date
Lookin good Brother BB, I took 5 animal shaolin for about 10 years, When I quit and went into Muay Thai I had earned my Purple sash!!! Thats awesome your training in it, I particularly enjoyed the Shaolin boxing, or Diamond boxing I think it was the pattern anyway, LOL!!! That was YEARS ago!!!
Sorry to ramble, just meant to say Keep at it and Best Wishes!!!
Sorry to ramble, just meant to say Keep at it and Best Wishes!!!
The heavy day looks like a killer. Personally, I would have trouble squatting after deadlifts. Have you done this (meaning DL then squat) before?
Yes, but not for a long period of time. Do you have any suggestions on how I can make this day more manageable? Should I just rotate the big leg movements-deadlift one week and squat the next week?
That's one way of doing it. I don't mind doing both lifts on the same day. I just can't DL seriously and follow it with squats.
This may not fit in with your current projected rep scheme, but how about 3x3 for one of the lifts and 4x5 for the other? Alternate each week.
Yeah, thats not a bad idea. I could do that with the bench press and rows too. 
Thanks.
Yeah for my day 2 I was going to do rollong medicine ball pushups as part of a circuit 2 but I forgot to put it in. I like the idea of a giant circuit- that's sure to kill me.
Okay I see what you mean by putting the cleans on their own.
I'm not sure what you mean by why chinups and rows, on day 3 I would just do one or the other not both.
Yeah for my day 2 I was going to do rollong medicine ball pushups as part of a circuit 2 but I forgot to put it in. I like the idea of a giant circuit- that's sure to kill me.
Okay I see what you mean by putting the cleans on their own.
I'm not sure what you mean by why chinups and rows, on day 3 I would just do one or the other not both.
Day 1 (Heavy) week 1-3/ 4 x 5, week 4-6/ 3 x 3 RI full recovery
Core/ stabilization
1)Deadlifts (will rotate- each week what movement I do first- deads or squats)
2) Back squats
3) Bench press
4) DB Rows
Day 2 (Light) week 1-3/ 3 x 12 week 4-6/ 3 x 10 RI 60 sec, 45 sec
Lateral/ one foot hops as part of my warmup
Core/ stabilization
Circuit 1
1)a) DB snatch
b) Step-ups
c) Pullups
d) Lunges
e) Rolling medicine ball pushups
f) Reverse fly's
Circuit 2
2)a) Standing calf raises
b) Toe raises
c) chin ups
Day 3 (Medium) week 1-3/ 3 x 8, week 4-6/ 4 x 6 RI 90 sec, 60 sec
Core/ stabilization
1) BB cleans 6 x 2
2) Front squats
c) Pullups
2)a) BB OH press
b) RDL's
c) unsupported DB rows (balanced on one leg)
How about that?
Core/ stabilization
1)Deadlifts (will rotate- each week what movement I do first- deads or squats)
2) Back squats
3) Bench press
4) DB Rows
Day 2 (Light) week 1-3/ 3 x 12 week 4-6/ 3 x 10 RI 60 sec, 45 sec
Lateral/ one foot hops as part of my warmup
Core/ stabilization
Circuit 1
1)a) DB snatch
b) Step-ups
c) Pullups
d) Lunges
e) Rolling medicine ball pushups
f) Reverse fly's
Circuit 2
2)a) Standing calf raises
b) Toe raises
c) chin ups
Day 3 (Medium) week 1-3/ 3 x 8, week 4-6/ 4 x 6 RI 90 sec, 60 sec
Core/ stabilization
1) BB cleans 6 x 2
2) Front squats
c) Pullups
2)a) BB OH press
b) RDL's
c) unsupported DB rows (balanced on one leg)
How about that?
Anything else you think looks off?
Wow, Bakerboy's a strong one.
I don't know that anything looks "off". Just have a reason for doing the things you are doing.
One thing I would say, is try and drum up a template. Something that makes it easy for you to write a program, so that you an take the guess work out of it.....like, these exercises go here, this goes here, i do this here, etc....That is one thing that really saves me time and helps me to visulaize the entire program when I write it out. I know exactly were to look and what needs to go where to make everything fit.
One thing I would say, is try and drum up a template. Something that makes it easy for you to write a program, so that you an take the guess work out of it.....like, these exercises go here, this goes here, i do this here, etc....That is one thing that really saves me time and helps me to visulaize the entire program when I write it out. I know exactly were to look and what needs to go where to make everything fit.
Good advice P, I'll keep the template idea in mind. Thanks for your help. I'm starting this program on Thursday so I will keep you posted on how things are going. 
Just droppin in Brother BB, hope all is well!!!
Start of new Program
Early
Tai chi/ 1 hour
Later
Day 1
Dynamic warmup
V- ups x 25/ side planks x 3
1) Deadlifts RI full recovery
135 x 5, 225 x 5, 315 x 5, 335 x 5
2) Back squats RI full recovery
135 x 5, 225 x 5, 245 x 5, 265 x 5
3) Bench press RI full recovery
135 x 5, 185 x 5, 205 x 5, 225 x 5
4) One-arm rows (using BB) RI full recovery
95 x 5, 105 x 5, 115 x 5, 105 x 5
Stretch
It's good to be back. What a great workout. I hate being away from the gym for more than a week. On a side note I went to a park by my house last night to do some one, two and lateral hops onto and over objects (as I am trying to increase my vertical) and I have already added six inches from when I started- so I am happy about that.
I really want to be able to dunk a ball, it may take awhile but I know it's possible if I put my mind to it.
Early
Tai chi/ 1 hour
Later
Day 1
Dynamic warmup
V- ups x 25/ side planks x 3
1) Deadlifts RI full recovery
135 x 5, 225 x 5, 315 x 5, 335 x 5
2) Back squats RI full recovery
135 x 5, 225 x 5, 245 x 5, 265 x 5
3) Bench press RI full recovery
135 x 5, 185 x 5, 205 x 5, 225 x 5
4) One-arm rows (using BB) RI full recovery
95 x 5, 105 x 5, 115 x 5, 105 x 5
Stretch
It's good to be back. What a great workout. I hate being away from the gym for more than a week. On a side note I went to a park by my house last night to do some one, two and lateral hops onto and over objects (as I am trying to increase my vertical) and I have already added six inches from when I started- so I am happy about that.
I really want to be able to dunk a ball, it may take awhile but I know it's possible if I put my mind to it.
^ Thanks captain. Yeah, I liked doing them with a BB for the balance factor. On my day three I will lighten the weight and do them balancing on one leg (like you suggested ) but with a DB.
) but with a DB. 
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^ Thanks captain. Yeah, I liked doing them with a BB for the balance factor. On my day three I will lighten the weight and do them balancing on one leg (like you suggested
I'll only be satisfied when you're doing heavy DB rows while standing on the toes of one leg and balancing on a physioball.
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^ Thanks captain. Yeah, I liked doing them with a BB for the balance factor. On my day three I will lighten the weight and do them balancing on one leg (like you suggested
Oh snap! I didn't even see you did those with a barbell, whoa.
A solid workout. One I like to call back-to-basics. 
Deads and squats ... You are a sick man 
Deads, squats.... then BP? You ARE SICK! I love it
.
Evening
Shaolin kung fu/ 1 hour
Time to eat... again It seems like that's all I do.
Yesterday I rosted a chicken and made it into a soup- with baby carrots, potatoes, yams, onions, with fresh garlic and ginger- really great soup-
But I already ate the entire pot!
Shaolin kung fu/ 1 hour
Time to eat... again
It seems like that's all I do.Yesterday I rosted a chicken and made it into a soup- with baby carrots, potatoes, yams, onions, with fresh garlic and ginger- really great soup-
But I already ate the entire pot!
Thanks guys for your comments, you guys really motivate me- make me want to work harder. 
okay I feel better now
okay I feel better now
Thanks guys for your comments, you guys really motivate me- make me want to work harder.
Don't you be loading up this journal with estrogen now.
If I wanted an estrogen-laden journal, I'd visit Burners. 