Bakers Gonna Bake....

[raynerd]

I can't recall if I've ever read about Bulgarian Split Squats in your journal or not. Have you tried them? They work my glutes like NOTHING ELSE. I keep them in every program just because I don't ever want to detrain ;-) Because when you add them after an absence, my experience has been big-time DOMS. I don't even try to progress with them . . . just do some (currently using two 37.5 lb DBs for one set of 10-12 reps) at the end of each workout.

Tend to agree with this, they were an amazing addition to the leg work. Had me hurting today!

[EjnarKolinkar]

It just doesn't feel right, and when something doesn't feel right you just shouldn't do it. I haven't been in a club since my 20's lol. You Canadians must really know how to party.

So I'm considering making a programming change. It would focus on the "Big Four" and be set up much like the 5/3/1 program several of you are currently using. I'm not 100% sure how I'd set it up but I don't want to make a change that's going to hurt my progress with the volume. A two on one off rotation using upper/lower might work. It would give me more rest days per week than I'm currently getting.

Current Rotation:
Chest/Back
Posterior Chain
Shoulders/Arm
Rest

Proposed Rotation:
Chest/Back/Arms - Bench
Posterior Chain - Squat
Rest
Shoulders/Back/Arms - Military
Posterior Chain - Deadlift
Rest


I've had to take a couple days off this week due to weather so kicking around some ideas.

Lost a post in response to this on phone the other day. Dave Tate periodization bible accessory package worth a look. Pretty generic select 2-4 accessory run at 5x10-20. http://blackironbeast.com/5/3/1/calculator

Few templates floating around webs that run the accessory work through volume and % max load shifts. Like a 4 week block with decreasing reps and increasing load. Not too hard to fill in the blanks on the accessory work.

[baker]

I can't recall if I've ever read about Bulgarian Split Squats in your journal or not. Have you tried them? They work my glutes like NOTHING ELSE. I keep them in every program just because I don't ever want to detrain ;-) Because when you add them after an absence, my experience has been big-time DOMS. I don't even try to progress with them . . . just do some (currently using two 37.5 lb DBs for one set of 10-12 reps) at the end of each workout.

Tend to agree with this, they were an amazing addition to the leg work. Had me hurting today!

I haven't done those since I was running a lot. They really seemed to help even out my stride. I may add them back in as a finisher and since I don't have Reverse Lunges in my programming anymore. They also may help with my hip issue I've had recently. Good call Payton.

Lost a post in response to this on phone the other day. Dave Tate periodization bible accessory package worth a look. Pretty generic select 2-4 accessory run at 5x10-20. http://blackironbeast.com/5/3/1/calculator

Few templates floating around webs that run the accessory work through volume and % max load shifts. Like a 4 week block with decreasing reps and increasing load. Not too hard to fill in the blanks on the accessory work.

I'm not a huge fan of pre-written templates but I did check that out and got some good ideas. I really like the BBB challenge where you increase the percentage of the 5x10. That's something I'll probably toss in here soon. Thanks for the suggestion E!!

[baker]

Military Day

02/22/2015 - Macros

Shoulders/Back - Alternating Sets
Biceps/Triceps - Alternating Sets

Military (Paused)
5x115
5x115
5x115

Pullups
5xBW
5xBW
5xBW
5xBW
5xBW

Landmine Press (PWO)
10x25
10x50
10x50
10x50
10x50

Single Arm Pulldowns
10x60
10x60
10x60
10x60
10x60

Barbell Curls (PWO)
10x50
10x50
10x50

Diamond Pushups
25xBW
25xBW
25xBW

Bike - 25 Minutes

Leg Extensions/Curls - 50x50
Hypers - 25xBW
Stretch, foam roll, etc.

Had a good session today and added in a couple new exercises. I'll give those LandMine Presses a few weeks but right now I'm not a fan. Feels like too much front delt and chest. It's also difficult to repeat the ROM which could be why they are effective.

[Payton1221]

Pullups
5xBW
5xBW
5xBW
5xBW
5xBW

I'm not asking you to deviate from your program, but out of curiosity, have you done any L-Pull-ups (legs held statically 90 degrees from torso while you do the pull-up)? I can get 8-ish before my core/lower-back gives out, and then I'll drop the legs down and then crank out a few more standard pull-ups. Kind of like an "intra" superset

[mirroroferised]

I'm not asking you to deviate from your program, but out of curiosity, have you done any L-Pull-ups (legs held statically 90 degrees from torso while you do the pull-up)? I can get 8-ish before my core/lower-back gives out, and then I'll drop the legs down and then crank out a few more standard pull-ups. Kind of like an "intra" superset

That sounds insanely hard to me

[baker]

I'm not asking you to deviate from your program, but out of curiosity, have you done any L-Pull-ups (legs held statically 90 degrees from torso while you do the pull-up)? I can get 8-ish before my core/lower-back gives out, and then I'll drop the legs down and then crank out a few more standard pull-ups. Kind of like an "intra" superset

That sounds insanely hard to me

Payton no I have not in a while and yes they are tough. I'm really trying to flex those lats at the top and get a good strict negative out of those pullups. I'm also touching my shoulders (upper chest/clavicle) on the bar at the top of the movement. Getting a clean set of five reps is pretty tough too.






Deadlift Day

02/23/2015 - Macros

Treadmill - 20 Minutes

Deadlift
5x135 - Sumo
5x135 - Conventional
5x225 - S
5x225 - C
5x275 - C
5x275 - C
5x275 - C
(No increase)

Leg Press
10x405
10x405
10x405
10x405
10x405

Kroc Rows
17x75

Got off to a slow start but managed some nice pulling. The 275 is pretty light but I want to make sure my form is on point before adding weight. I lack the flexibility at 5am to do a proper Sumo, so conventional it is for a while. Kroc Rows I'll add weight once I can hit 25 reps.

So far I like the new split. My shoulders are feeling pretty terrible so more than likely I'll be dropping the LandMines in favor os something else, leaning towards single arm dumbbell press.

Rest tomorrow.

[DocJekyll]

I implemented it Thursday. It's not a huge change but it allows me to concentrate more on getting stronger on those big four lifts. Since I'm able to bench pain free now I'm going to try and rebuild my chest mass. Volume works but strength training works too.





LOL!! IIFYM bro, you can eat what you want (within reason) and still get really lean.

Progress this week 194.2 and waist is 32.75. Finally broke into the 32's.

Headed to the gym for abs, calves and some light cardio.

Ya, ya i know. Believe me i used IIFYM a lot on the weekends/social evetts - without it i would have probably gone insane by now!

I'm not asking you to deviate from your program, but out of curiosity, have you done any L-Pull-ups (legs held statically 90 degrees from torso while you do the pull-up)? I can get 8-ish before my core/lower-back gives out, and then I'll drop the legs down and then crank out a few more standard pull-ups. Kind of like an "intra" superset

This i am going to try during Wednesdays am session! I don't know why; but i have never thought to actually attempt these..... More to come Wednesday..

Oh, enough about me. Nice session again my man. Love, love, love the volumez!

[raynerd]

Sweet, love me a deadlift day! Nice pulling and pressing Baker, another big volume session on those deads and legpress. Great job!

[Simpy]

Explain to me about the landmines. It's not a lift I've ever done, but it looks, intuitively, like a very natural movement. Your post makes me think it's not as good, though.

[baker]

Bench Day

02/25/2015 - Macros

Chest/Back - Alternating Sets

Bench Press (Paused)
5x175
5x175
5x175
(No increase, work on form)

Chest Supported Rows
10x155
10x155
10x155
10x155
10x155
(Will increase 20lbs)

Incline Bench Press (Paused)
10x140
10x140
10x140
10x140
10x140
(Will increase 5lbs)

Pullups Various Grips (to clavicle)
10xBW
10xBW
10xBW
10xBW
10xBW

Still a little shaky on my for on Bench Press. I may reduce weight just to be sure I'm doing it correctly and play with form again. Subbed in Pullups today and they went really well. I like those better than Pulldowns but I wonder if they will effect Military day.

Squats tomorrow.

[raynerd]

Nice crushing Baker! Big session

[baker]

Ya, ya i know. Believe me i used IIFYM a lot on the weekends/social evetts - without it i would have probably gone insane by now!

You're doing awesome my man, props!

This i am going to try during Wednesdays am session! I don't know why; but i have never thought to actually attempt these..... More to come Wednesday..

I'm going to give them a try soon too.

Oh, enough about me. Nice session again my man. Love, love, love the volumez!

Thanks homie.

Sweet, love me a deadlift day! Nice pulling and pressing Baker, another big volume session on those deads and legpress. Great job!

Thanks man, weight isn't that heavy yet but I'm very sore from those deads.

Explain to me about the landmines. It's not a lift I've ever done, but it looks, intuitively, like a very natural movement. Your post makes me think it's not as good, though.

LandMine Press is listed as a chest exercise, no wonder I'm sore in there

Here is a video:

Nice crushing Baker! Big session

Thanks brother.

[mirroroferised]

Good work in here baker. I haven't tried those landmine's since I bought the piece but keep seeing them pop up. Will have to give it a go at some point.

[baker]

Good work in here baker. I haven't tried those landmine's since I bought the piece but keep seeing them pop up. Will have to give it a go at some point.

Give em a go, they are different that's for sure.






Squat Day

02/26/2015 - Macros

Squats - Parallel - Belted
5x185
3x205
1x225
1x245
1x255
1x265

Front Squat - ATG
5x135
5x135
5x135

Leg Extensions
20x100
20x100
20x100

Single Leg Curls
20x50
20x50
20x50

Standing Calf Raise
20x100
20x100
20x100

Bike - 20 Minutes


Squats went well and I'm confident I have a few more pounds in me for singles. I really wanted to go for the 275 but I decided to save that for another day. I will be packing my squat shoes I bought a couple years ago to see if they help. I did buy some knee sleeves so we'll see how sore my knees are the next couple day.

Rest tomorrow.

[raynerd]

Nice crush Baker, strong squat singles today! Did you try the sleeves yet? They are imperative on leg day for me now. Great addition to the training.

[EjnarKolinkar]

Im sure you will iron oit the new program. Looks fun so far. No fan of landmine press myself, but the landmine rows are neat, grip builder.

[grouchyjarhead]

Nice squatting! Like seeing landmine presses in there too, haven't done those in a long time. I always used to love doing landmine twists as my main ab exercise. If you've never tried those, I highly recommend them.

[Simpy]

LandMine Press is listed as a chest exercise, no wonder I'm sore in there

Yeah, a push out movement, not a push up. So chest more than shoulders.

I wonder if I tried them if they would make my shoulder hurt as badly as regular db chest presses have been. I might give them a go tomorrow just to see.

[baker]

Nice crush Baker, strong squat singles today! Did you try the sleeves yet? They are imperative on leg day for me now. Great addition to the training.

I did use the sleeves and my knees feel tons better than last time. I thought about ordering some from Rogue but 80 bucks...really?! I got mine from Dicks and they worked perfect. I'm going to go dig up my Adidas weightlifting shoes, do you use those for squats?

Im sure you will iron oit the new program. Looks fun so far. No fan of landmine press myself, but the landmine rows are neat, grip builder.

I've not tried the LandMine rows yet, I'm going to stick with the Kroc Row till I can get 25 with the 120's.

Nice squatting! Like seeing landmine presses in there too, haven't done those in a long time. I always used to love doing landmine twists as my main ab exercise. If you've never tried those, I highly recommend them.

Thanks buddy I'll add the LandMine twist to my list of "to do's". I don't usually list out my ab work since I do it on my rest days. I like weighted sit ups, med ball twists and leg raises. Those are my main exercises.

Yeah, a push out movement, not a push up. So chest more than shoulders.

I wonder if I tried them if they would make my shoulder hurt as badly as regular db chest presses have been. I might give them a go tomorrow just to see.

Sorry to read about your shoulder, that sucks. My suggestion is to go get it looked at and fixed if there is an issue. I've had two shoulder surgeries and it takes a long time to get it back. A cortizone shot may help if it's bursitis or something.

[baker]

Military Day

02/28/2015 - Macros

Shoulders/Back - Alternating Sets
Biceps/Triceps - Alternating Sets

Military (Paused)
5x115
5x115
5x115
(Will bump 2.5lbs)

Pullups
5xBW
5xBW
5xBW
5xBW
5xBW

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

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

Barbell Curls
10x60
10x60
10x60
10x60
10x60

Seated DB Extensions
20x65
20x75
20x85
20x90
10x90

Bike - 20 Minutes
Stretch, foam roll, etc.


Had a great session today. The paused Military Press feels great and I think I'll get stronger and bigger doing them this way. Dropped the LandMines in favor of Standing DB Press alternating with Neutral Grip Pullups.

I'm very sore and from training earlier this week. It took almost 30 minutes for me to get warmed up to where I didn't think something was going to snap. The squats must have worked.

[mirroroferised]

Off to google landmine twists. I really like the landmine rows, I've done them. Humbling I've found. Nice squatting the other day and recent military day.

[grouchyjarhead]

Off to google landmine twists. I really like the landmine rows, I've done them. Humbling I've found. Nice squatting the other day and recent military day.

This is the version I like to do. I never did it that fast, but not super slow either, just a good focused pace. They're also called "full contact twists".

[raynerd]

Hardwork and big volume today Baker! Solid work. I don't use squat shoes and squat in socks always. I do squat with my sleeves on religiously and did pay the 80 bucks from Rogue for their Rocktape sleeves. Expensive but very sweet!

[Payton1221]

I wonder if I tried them if they would make my shoulder hurt as badly as regular db chest presses have been. I might give them a go tomorrow just to see.

If you're shoulder is up to a workout, I suggest that you do give them a try and start LIGHT (perhaps just the bar at first). This exercise is typically thought of as very shoulder-friendly, but of course, YMMV.

[baker]

Off to google landmine twists. I really like the landmine rows, I've done them. Humbling I've found. Nice squatting the other day and recent military day.

Thanks M, appreciate that. Be repping three wheels before long.

This is the version I like to do. I never did it that fast, but not super slow either, just a good focused pace. They're also called "full contact twists".

Thanks for posting that, looks like it would be very effective.

Hardwork and big volume today Baker! Solid work. I don't use squat shoes and squat in socks always. I do squat with my sleeves on religiously and did pay the 80 bucks from Rogue for their Rocktape sleeves. Expensive but very sweet!

Thanks buddy. Wow those are expensive. The ones from Dick's seem to do the trick so they will be fine for now. I suspect yours offer a little more support than mine do. I see some of the CF athletes wearing them.

If you're shoulder is up to a workout, I suggest that you do give them a try and start LIGHT (perhaps just the bar at first). This exercise is typically thought of as very shoulder-friendly, but of course, YMMV.

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

[baker]

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.

[mirroroferised]

Thanks Grouchy!!


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

[jonnyboy44]

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

[raynerd]

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