Bakers Gonna Bake....

[Payton1221]

Standing Single DB Press
10x35
10x35
10x35
10x35
10x35
(Will bump 5lbs)

I've been doing these myself, and I like them. When I got past 40# dumbbells, I had to start using my knees to kick the weights up to my chest . . . feeling like a beast ;-)

[Payton1221]

I'm starting a petition for you to start up your own journal again.

LOL. I think I will in September . . . thinking slow 6 month bulk followed by slow 3 month cut with caliper measurements and 5RM on 2-3 key exercises both pre and post to see if anything meaningful takes place. Anymore, I think that I'm just unable to make hardly any progress . . . some progress but not much. Oh well, even going sideways is better than your average 48 year old ;-)

[baker]

Thanks Grouchy!!


Deads looked really good to me baker. Good session all around.

Thanks M, I tend to be overly paranoid about form. Appreciate the feedback.

nice set of deads. are you using/ allowed to use chalk. make so much difference.

Thanks JB, yes I'm allowed to use chalk..... well there aren't any signs that say don't use it so I probably could. The problem with chalk is people tend to make a damn mess and then don't clean up. The guy who cleans our weight area is always bitching about people putting the weights away. He'd probably freak out if I brought in a bucket of chalk.

Beauty session Baker, jealous of that flawless deadlift form and them big legs!! Awesome job mang!

Thanks buddy, like I said I tend to be really paranoid about form. I've had folks ask me to watch their technique and then when I help them correct it other people gather around to listen. Squats and deadlifts are actually really technical, if you don't know what you're doing you can really fuk up your back.

I've been doing these myself, and I like them. When I got past 40# dumbbells, I had to start using my knees to kick the weights up to my chest . . . feeling like a beast ;-)

Why not clean it up? That's what I usually do once I hit 60's.

LOL. I think I will in September . . . thinking slow 6 month bulk followed by slow 3 month cut with caliper measurements and 5RM on 2-3 key exercises both pre and post to see if anything meaningful takes place. Anymore, I think that I'm just unable to make hardly any progress . . . some progress but not much. Oh well, even going sideways is better than your average 48 year old ;-)

I don't think you give yourself enough credit but would love for you to start up a journal again.






03/02/2015
Active recovery day today.... light cardio and lot's of stretching. I joined a fat loss thread so my 'cut' will be 12 more weeks. Once this is over I'll be really careful with adding calories. It's not going to be much 8-10lbs at the most.

Teh 'Cutz Brogress
Week 1 - 195 Lbs - 33.00 Naval - 13.61 Bodyfats

[baker]

Bench Day

03/03/2015 - Macros

Chest/Back - Alternating Sets

Bench Press (Paused)
5x175
5x175
5x175
(Will increase 5lbs)

Chest Supported Rows
10x185
10x185
10x185
10x185
10x185
(No increase)

Incline Bench Press (Paused)
10x145
10x145
10x145
10x145
10x145
(No increase)

Pulldowns (to clavicle)
10x130
10x130
10x130
10x130
10x130
(No increase)

Machine Bench
Cable Cross Over
Cable Pulldowns

Solid day in the gym and made some progress. I will bump the Bench even though I'm not consistently hitting the same spot in the bottom. Same thing with Incline Bench, need consistency.

Tomorrow will be a rest day and I will bump Squats to Thursday. My lower back and glutes are still hella sore from Deadlifts so an extra day of rest won't hurt.

[jonnyboy44]

Tanks JB, yes I'm allowed to use chalk..... well there aren't any signs that say don't use it so I probably could. The problem with chalk is people tend to make a damn mess and then don't clean up. The guy who cleans our weight area is always bitching about people putting the weights away. He'd probably freak out if I brought in a bucket of chalk.

Try a bottle of liquid chalk, makes no mess and a bottle lasts for ever

nice to see your adding to your bench

[DocJekyll]

Nice session there. Looks like you are making some decent gains on the bench. Any reason why you choose to do lower volume on the press versus the other moves?

[Payton1221]

Why not clean it up? That's what I usually do once I hit 60's.

Stud! But seriously, I went up today to 45's, and I did clean the weight. It went up rather easy . . . much better than the old way I was doing it. Thanks for the tip.

Bench Press (Paused)
5x175
5x175
5x175
(Will increase 5lbs)

Incline Bench Press (Paused)
10x145
10x145
10x145
10x145
10x145
(No increase)

This is some serious volume, and I can see why you're not increasing the incline #'s . . . the 10x145 incline (to me) seems like a more difficult set than the 5x175 flat AND you're doing the incline AFTER the flat, so you're already somewhat fatigued.

[acrawlingchaos]

Just watched your dead vid... I was surprised at how big you looked. Srsly put on some size.

[raynerd]

Nice benching today, huge session again. Agree to try out liquid chalk, I used to use it religiously before straps on deads. Works great, no mess. Working all those bench reps paused should build some big strength and size for you. Great job Baker!

[Plateauplower]

Always consistent hard work going on. Nice bench session. Quads look huge and cut in the DL vid and perfect form. Glad I'm short you guys have to move that weight a long way

[baker]

Try a bottle of liquid chalk, makes no mess and a bottle lasts for ever

nice to see your adding to your bench

Thanks JB, I may order a bottle. I wasn't losing my grip due to not having chalk, just need to work on my grip strength.

Nice session there. Looks like you are making some decent gains on the bench. Any reason why you choose to do lower volume on the press versus the other moves?

Thanks Doc, yes. The main lifts (Squat, Bench, Dead, Military) are all done with low reps to concentrate on strength and form. I will eventually start running 5/3/1 on those days. Until that happens I'm content with linear progressions and small increases.

Stud! But seriously, I went up today to 45's, and I did clean the weight. It went up rather easy . . . much better than the old way I was doing it. Thanks for the tip.

This is some serious volume, and I can see why you're not increasing the incline #'s . . . the 10x145 incline (to me) seems like a more difficult set than the 5x175 flat AND you're doing the incline AFTER the flat, so you're already somewhat fatigued.

Yes it was more difficult. Like I said before I'm overly paranoid about form and want to be able to consistently hit the same spot on flat and incline. Once I'm comfortable with the form I'll start adding weight. I may actually back down a tad on both of those exercises.

Just watched your dead vid... I was surprised at how big you looked. Srsly put on some size.

I love you.

Nice benching today, huge session again. Agree to try out liquid chalk, I used to use it religiously before straps on deads. Works great, no mess. Working all those bench reps paused should build some big strength and size for you. Great job Baker!

Thanks buddy. I do have Versa-Gripps in my bag. If I switch to DOH I would definitely use them.

Always consistent hard work going on. Nice bench session. Quads look huge and cut in the DL vid and perfect form. Glad I'm short you guys have to move that weight a long way

You know what you're right. I read an article somewhere and a trainer wrote about how it's more difficult for tall guys to pull conventional. I'm not too concerned about pulling a ton of weight, just want to be able to get stronger every week.







This weeks training got all screwed up due to travel and weather. I'm planning on picking back up tomorrow and will probably do something to catch up. Dunno what Meathead Baker is planning but I'm sure it will be fun.

Happy Friday folks.

[DocJekyll]

good luck tomorrow - sometimes i just love days like that!

[baker]

good luck tomorrow - sometimes i just love days like that!

Thanks Doc. Had a good session.








Military Day

03/07/2015 - Macros

Alternating Sets

Military
5x95
5x115
5x135
3x155
1x160
0x165

Pullups
5xBW
5xBW
5xBW
5xBW
5xBW

Standing Single DB Press
5x35
5x45
5x55
5x55
5x55

Neutral Grip Pullups
10xBW
10xBW
10xBW
10xBW
10xBW

Barbell Curls
10x50
10x60
10x70
10x80
10x90

Skull Crushers
10x95
10x95
10x95
10x95
10x95

Pushdowns
25x100
15x100
10x100

Cable Curls
25x60
15x60
10x60

Bike - 30 Minutes
Stretch, foam roll, etc.

[mirroroferised]

mirin that 160 press.

[raynerd]

Strong pressing Baker! Nice work on the chins and pullups too! Solid hard work there!

[grouchyjarhead]

Nice presses and pull-ups!

[fittofattofit]

Deadlift Day

03/01/2015 - Macros

Bike - 20 Minutes

Deadlift
5x135
5x185
5x225
5x250
5x275
5x295
(Will bump 5lbs)




Kroc Rows
25x55
25x65
20x75

Leg Press
10x405
10x405
10x405

Leg Extensions
20x50
20x50
20x50

Leg Curls
20x50
20x50
20x50

Bike - 20 Minutes
Stretch, foam roll, etc.

Had a good session today and got in some work. I feel like my form on deadlift is pretty good although I did start to lose my grip on the last rep.

Rest tomorrow.

Nice form on those deads and you've got some meaty looking quads at the beginning of that vid. A lot of people with funky knees have weak VMOs (medial quad/teardrops) but you look to have great balance. Have you found the knee sleeves are still helping with the pain?

[trickyB]

No excuses, just slow and steady progression. Stay after it.

[baker]

mirin that 160 press.

Strong pressing Baker! Nice work on the chins and pullups too! Solid hard work there!

Nice presses and pull-ups!

Thanks guys, working hard to meet my goals.

Nice form on those deads and you've got some meaty looking quads at the beginning of that vid. A lot of people with funky knees have weak VMOs (medial quad/teardrops) but you look to have great balance. Have you found the knee sleeves are still helping with the pain?

Thank you I appreciate that. I squatted today with the sleeves and have no knee paid (yet).

No excuses, just slow and steady progression. Stay after it.

Thanks buddy, I will do just that.

[baker]

Squat Day

03/08/2015 - Macros

Squats
5x135
5x185
5x205
3x225
1x255
1x275
~~~~~
1x225
1x255
1x275

Leg Press
10x225
10x315
10x405

Good session. Got to experiment with different shoes. I started with my weightlifting shoes and then switched to my normal training shoe. Will reset Squats this week.

[raynerd]

Great job Baker, which shoes worked for you out of curiousity? I have never squatted in shoes, so I wouldn't actually know if I liked it better lol. Nice couple singles at 275, I don't think I have seen you go that heavy before. No doubt you have the strength, you just seem to keep things very controlled and higher on the volume.

[baker]

Great job Baker, which shoes worked for you out of curiousity? I have never squatted in shoes, so I wouldn't actually know if I liked it better lol. Nice couple singles at 275, I don't think I have seen you go that heavy before. No doubt you have the strength, you just seem to keep things very controlled and higher on the volume.

On the left are my Adidas weightlifting shoes, they didn't work well with the flooring plus I rarely wear them. I may give them another shot this week, I think having a little heel rise and a solid base are a good thing. On the right are my Reebok Nano CF shoe. They are nice and flat and work well for just about everything including squats and deads. I do have a couple pairs of Chucks but usually don't wear them. I like the Nanos.












Just testing the waters at higher weights. I prefer volume and know it works but do think there are good reasons to drop the weights go go really heavy once in a while. The singles @ 275 came up really slow and ugly but I got em.

[RT1957]

On the left are my Adidas weightlifting shoes, they didn't work well with the flooring plus I rarely wear them. I may give them another shot this week, I think having a little heel rise and a solid base are a good thing. On the right are my Reebok Nano CF shoe. They are nice and flat and work well for just about everything including squats and deads. I do have a couple pairs of Chucks but usually don't wear them. I like the Nanos.












Just testing the waters at higher weights. I prefer volume and know it works but do think there are good reasons to drop the weights go go really heavy once in a while. The singles @ 275 came up really slow and ugly but I got em.

I have the same Adidas lifting shoes. They're great for squats.....I really only use them to squat in. The solid base is great as is the slight heel. Really helps me with my lack of flexibilty

Nice squat day

[Plateauplower]

Nice squat session. Following up with some presses has to lead to major leg pain. Nice work!

[EjnarKolinkar]

GJ on the heavy stuff Baker!

[baker]

I have the same Adidas lifting shoes. They're great for squats.....I really only use them to squat in. The solid base is great as is the slight heel. Really helps me with my lack of flexibilty

Nice squat day

Thanks buddy, I will give them another shot this week. I remember when I first got them I really loved them but the flooring I was squatting on was different. Might just take some getting used to this time.

Nice squat session. Following up with some presses has to lead to major leg pain. Nice work!

Ya, I'm pretty damn sore today.

GJ on the heavy stuff Baker!

Thanks E, trying to catch you big guys.

[baker]

Bench Day

03/10/2015 - Macros

Chest/Back - Alternating Sets

Bench Press
5x175
5x175
5x175
5x175
5x175
(Will add 5lbs.)

Chest Supported Rows
10x185
10x185
10x185
10x185
10x185
(No increase)

Incline Bench Press
10x135
10x135
10x135
10x135
10x135
(No increase)

Pulldowns (to clavicle)
10x130
10x130
10x130
10x130
10x130
(No increase)

Added sets to bench today instead of adding weight. Seemed to work well. I'm also not pausing like with powerlifting I'm just making sure I control the bottom. The negative portion of the movement is pretty slow and when I touch my chest it's a controlled touch, big difference and is really effective.


Lunch.... I'm estimating under 1000 calories for this. It's about 8" across the pie. Buffalo Chicken Pizza.







Rest tomorrow.

[raynerd]

My oh my "Buffalo chicken pizza" hnnnnnnnnnng! Faaaaaker!!!

Great job on the bench Baker! Big volume going down, chest was poppin I would imagine!

[fittofattofit]

Added sets to bench today instead of adding weight. Seemed to work well. I'm also not pausing like with powerlifting I'm just making sure I control the bottom. The negative portion of the movement is pretty slow and when I touch my chest it's a controlled touch, big difference and is really effective.

It's always tempting to add weight (that 'how much do you bench?' question) but after getting nowhere for ages on my bench I've decided to add volume and work at getting more reps with better control. Ultimately it's that Time Under Tension that stimulates the muscle to grow so 'slow and controlled negatives' sounds like the right idea to me

[baker]

My oh my "Buffalo chicken pizza" hnnnnnnnnnng! Faaaaaker!!!

Great job on the bench Baker! Big volume going down, chest was poppin I would imagine!

Thanks buddy, sick pump fo sho...


Video of aforementioned sumo pulls. My ass is a tad high IMO but the style works for me on heavier deads. Video is from June 2013. I weigh around 180 I think.

It's always tempting to add weight (that 'how much do you bench?' question) but after getting nowhere for ages on my bench I've decided to add volume and work at getting more reps with better control. Ultimately it's that Time Under Tension that stimulates the muscle to grow so 'slow and controlled negatives' sounds like the right idea to me

Appreciate the feedback and I completely agree. Since I've switched to the paused style reps my chest is looking tons better. Love me some volume though.