baker's journal

[fbcoach]

Appreciate the inspiration from the vids. You're weights are progressing consistently. You have to be looking forward to finishing your cut. This is the time you get to rebound and make some "almost noob" gains.

[bamazav]

Send me the 5/3/1 link of which you wrote!

[stayfit2008]

Appreciate the inspiration from the vids. You're weights are progressing consistently. You have to be looking forward to finishing your cut. This is the time you get to rebound and make some "almost noob" gains.

This! ^^

[baker]

05/23/12

Macros - 215/46/99/1898

My naval measurement was 30.5" this morning. It's working.

Appreciate the inspiration from the vids. You're weights are progressing consistently. You have to be looking forward to finishing your cut. This is the time you get to rebound and make some "almost noob" gains.

Hey Coach, glad you liked the vids. I am really looking forward to ending the cut. Took the boys out to eat this evening. I had an unsweet tea while they stuffed their little faces with burgers, fries and chicken nuggets. Can't risk not knowing whats going in my body right now. Looking forward to those gains!

Send me the 5/3/1 link of which you wrote!

Wendler Fullbody. Have you looked at running Madcow or a Stronglifts 5x5? Those programs are great for adding strength and size. I'll probably run Madcow sometime this year once I get my deadlift up to where it needs to be.

This! ^^

Hi Chris!! Thanks man appreciate the support.

[bamazav]

Wendler Fullbody. Have you looked at running Madcow or a Stronglifts 5x5? Those programs are great for adding strength and size. I'll probably run Madcow sometime this year once I get my deadlift up to where it needs to be.

i found this article right after I hit send. I have looked and done both madcow and SL in the past. I am weighing all three right now.

[baker]

05/24/2012

Macros - 212/57/96/1914

AM Pavement Pounding
3 Miles

Deadlift - Ortmayer
4x225
4x225
4x225
4x225
2x260
2x260
10x225 (AMRAP)
(Scrapped my progressions on deads and started the Ortmayer 12 week cycle. I was going to wait till I ended the cut but I'm impatient. Used 325 as my 1RM which is going to be pretty close unbelted. 10 wasn't AMRAP but it was when my form started to break a little. Complete deload @ bottom on every rep.)

Bench Press
10x167.5
10x167.5
10x167.5
10x167.5
12x167.5
(Will increase 2.5lbs.)

Rear Shoulder Press
10x95
10x95
10x95
10x95
12x95
(Will increase 2.5lbs.)

Reverse Grip Pullups
8xBW
8xBW
8xBW
8xBW
8xBW
(Will increase progressions to 9 reps across all sets. I need to get to 5x10 on all my pullups.)

...Good session. Enjoyed jumping into the new deadlift program. I'm not going to let a little thing like a diet get in the way of making some strength gains. The only adjustment I'll make when I end the cut is putting deads on Saturday. Couple progress pics below. Getting close.

[bamazav]

Great looking session Jason. Pics are looking lean and mean!

[ironwill2008]

Didn't know you were journaling, Bake, or I'd have been in here sooner.

Good deal in going with The Ort. Stick with it, and it'll make you a bunch stronger.

[baker]

05/25/12

Macros - 209/42/104/1921

05/26/12

Power Cleans
5x137.5
5x137.5
5x137.5
3x165
2x185 (vid)
(Will increase 5's by 2.5lbs. I really don't know if my form is 100% on these. Any input would be helpful.)

Parallel Bar Dips
10xBW+35
10xBW+35
10xBW+35
10xBW+35
12xBW+35
(Will increase by 5lbs. next cycle)

Neutral Grip Pullups
10xBW
10xBW
10xBW
10xBW
9xBW (vid) (soclose)
(Dropped shrugs and went for the 10's across all sets it today. Missed it by about five inches.)

Floor Press
10x165
10x165
10x165
10x165
12x165
(Will increase by 2.5lbs next round.)

...Hot day in the shed and it's only going to get hotter. I drank over 64 oz. of water during the session. Maybe I should have pee'd before my last set of pullups. Could have made a difference.

PowerClean 2x185


Neutral Grip Pullups 9xBW

[baker]

i found this article right after I hit send. I have looked and done both madcow and SL in the past. I am weighing all three right now.

I'm sure you'll do good with whatever you decide.

Great looking session Jason. Pics are looking lean and mean!

Appreciate that. I hit the 30.25 mark this morning. Another .25 and I'll hit my goal for the cut.

Didn't know you were journaling, Bake, or I'd have been in here sooner.

I try to be as consistent as possible, doesn't always happen with working 45-50 hours a week and a family. Thanks for popping in, your kind of like the Godfather of the O35.

Good deal in going with The Ort. Stick with it, and it'll make you a bunch stronger.

That's exactly what I'm looking for, that and some muscle!

[fbcoach]

Lookin really good Baker. You don't look like you're 35yrs old or older. Man, you have that lean muscular look of guys in their 20's. Whatever your doing, keep it up. Summer's a great time to be cut.

[acrawlingchaos]

Wow... there's a lot of great info in this journal, I'm going to have to consider it my Friday night reading this week and catch up. Dude, you are cut, you look great (Mirin... srs). Subbed in.

[Bo_Flecks]

That newest pic you posted in the aesthetics thread should be our new avi. Just sayin'.

[Tifflex]

That newest pic you posted in the aesthetics thread should be our new avi. Just sayin'.

^^^this; great job!

[ironwill2008]

Thanks for popping in, your kind of like the Godfather of the O35.

yw, and I really appreciate that comment.

[baker]

05/26/12
Macros - 213/38/113/2035

05/27/12
Macros - 206/190/108/2529

Progress Week 26


...Finally cracked the 10% mark. Planning to officially end the cut a week from today. The thing I've learned from following a few journals is if it ain't broke don't fix it. So I'm not going to take any big swings on my nutritional plan or my training plan. I'll make some minor adjustments to both but that's really it. Baby steps.

05/28/12

AM Pavement Pounding
5 Miles - Ran intervals. I can get my speed down to mid 7's but can't hold it for much longer than a quarter mile.

Macros - 196/52/105/1861

Lookin really good Baker. You don't look like you're 35yrs old or older. Man, you have that lean muscular look of guys in their 20's. Whatever your doing, keep it up. Summer's a great time to be cut.

Thanks for the compliments coach. I just train hard, eat right and stay away from unhealthy things. I'm a big believer in eating foods that aren't processed. The majority of my diet comes from foods in which you can pronounce the ingredients. When I give diet advices to normal people that's the second thing I say. Count calories and eliminate as much processed garbage from your diet as you can.

Wow... there's a lot of great info in this journal, I'm going to have to consider it my Friday night reading this Sat and catch up. Dude, you are cut, you look great (Mirin... srs). Subbed in.

Hey Jeff, nice of you to drop in, thanks for subbing. I'm about the leanest I've ever been. I honestly was fooling myself about how much fat I was actually carrying. I've always been thin but I've never been truly lean. I have every intention of changing that and keeping it that way.

That newest pic you posted in the aesthetics thread should be our new avi. Just sayin'.

^^^this; great job!

LOL, thanks. That's just a crappy cell phone camera pic. I'll try and take some shots this weekend. A new avi is in order, I've had it for quite a while.

yw, and I really appreciate that comment.

[fbcoach]

Thanks for the tips Baker. Your advice is certainly proven thru what you have attained.

[baker]

05/29/12

Macros - 222/49/100/1888

Squats
5x215
5x215
5x215
5x215
5x215
(Will increase by 2.5lbs. Added two sets to this progression. This is the first minor tweak I'm making to my program. Really trying to concentrate on getting clean reps and keeping the form nice and tight.)

Incline Bench Press
10x152.5
10x152.5
10x152.5
10x152.5
12x152.5
(Will increase by 2.5lbs.)

BB Shoulder Press
10x105
10x105
10x105
10x105
12x105
(Will increase by 2.5lbs.)

Wide Grip Pullups
10xBW+5
10xBW+5
10xBW+5
9xBW+5
11xBW+5
(This is the first week I've added weight to pullups. I missed the reps on the 4th set but made up for it on the 5th. Will keep the reps/sets/weight the same next week.)

...Hot shed is hot. That is all.

Thanks for the tips Baker. Your advice is certainly proven thru what you have attained.

Appreciate the support coach.

[fbcoach]

Looks like your following Bo_Flecks protocol on micro-loading. In my opinion, this is the best protocol to follow. Progressive Resistance.

[bamazav]

Speaking of micro loading, search for pace weights. Best $40 investment I have made. Set of nine .5 lb magnetic weights, allowing you to go up a half pound at a time.

[ironwill2008]

05/29/12

Macros - 222/49/100/1888

Squats
5x215
5x215
5x215
5x215
5x215
(Will increase by 2.5lbs. Added two sets to this progression. This is the first minor tweak I'm making to my program. Really trying to concentrate on getting clean reps and keeping the form nice and tight.)

gj here, especially on the form comment. It'll pay big dividends down the road.

Wide Grip Pullups
10xBW+5
10xBW+5
10xBW+5
9xBW+5
11xBW+5
(This is the first week I've added weight to pullups. I missed the reps on the 4th set but made up for it on the 5th. Will keep the reps/sets/weight the same next week.)

More good work. Always have to coment when I see Pullups/Chins in someone's journal.

[baker]

05/30/2012

Macros - 204/30/93/1745

05/31/2012

Macros - 207/74/105/2042

Bench Press
5x185
5x185
5x185
5x185
5x185
(Will increase 2.5lbs. This is the next minor tweak I'm making in the program. Moving Bench to a 5x5 just like Squats.)

Rear Shoulder Press
10x97.5
10x97.5
10x97.5
10x97.5
12x97.5
(Will increase 2.5lbs and complete 5x10. If all reps are completed will increase the reps on the final set the following week. BoScience.)

Parallel Bar Dips
10xBW+40
10xBW+40
10xBW+40
10xBW+40
8xBW+40 Grrrrrrrrr............
(Will target 5x10 next week, however I will be dropping the weight down to 35lbs. I thought I could maintain the progressions even though I was hitting BP first. I was wrong. It happens. Don't tell my wife.)

Reverse Grip Pullups
9xBW
9xBW
9xBW
9xBW
10xBW
(Will increase progressions to 10 reps on sets four and five. After the PBD episode I wasn't going to be denied on this one.)

...Increased carbs slightly today. The extra count is coming from mixed veggies. No pavement pounding this morning. Legs are still pretty sore from Tuesdays session plus I was also up till past midnight working on a project for work. I noticed my knees have been pretty sore the last couple days too. Never used to have that problem when I was squatting ATG. I may do some experimenting next week with the bar position and depth. I'm still not 100% comfortable with the modifications I put in place a couple weeks ago.

Looks like your following Bo_Flecks protocol on micro-loading. In my opinion, this is the best protocol to follow. Progressive Resistance.

Yep, I bought some 1.25lb plates a few months ago. Great investment.

Speaking of micro loading, search for pace weights. Best $40 investment I have made. Set of nine .5 lb magnetic weights, allowing you to go up a half pound at a time.

Wow. Now that's micro loading!!

[bamazav]

Good stuff Bakes.

My pace weights take the micro to a whole me level. Bought a set and a half for the Fit For the King folks and they love them.

[baker]

06/01/2012

Macros - 195/49/120/2037


06/02/2012

Macros - 202/270/85/2609

AM Pavement Pounding
5 Miles - Went to the park to get away from traffic. Still almost got run over. Seriously people pay attention!!!

Deadlifts - Ortmayer
Week 2 Progressions
10x135 - w/u
10x185 - w/u
4x225
4x225
4x225
4x225
2x260
2x290
11x225 (AMRAP)
(Week two progressions on the Ortmayer program. Conventional stance, no belt, complete deload at bottom. AMRAP wasn't to complete failure, just one more than last week.)

Neutral Grip Pullups
10xBW
10xBW
10xBW
10xBW
11xBW (Take that sucka!!)
(Got all my intended reps and then one more just because it beat me last time around. Will actually stay @ BW only for a week or two, I don't feel like I completely own this one yet.)

Floor Press
10x167.5
10x167.5
10x167.5
10x167.5
12x167.5
(Will increase weight 2.5lbs next week.)

Random Feats of Strength
WG Pullup 1xBW+4 year old
WG Pullup 1xBW+8 year old
WG Pullup 1xBW+45
WG Pullup 1xBW+70
(Just having a little fun with the kids. I wanted to go 90 but the 70 was pretty tough. Got my chin over the bar though.)

....Excellent day in the shed. The increase in carbs did me good. My waist taped about 1/16 away from 30 so I felt like I had met my goal for the cut. I won't go crazy on carbs but did have a small cheat meal consisting of a bagel w/ cream cheese and some yogurt parfait for breakfast, actually it was second breakfast.

gj here, especially on the form comment. It'll pay big dividends down the road.

Thanks, I need to work on my technique a bit next week. After watching a few of my vids I noticed how low the bar sits on my back. Probably try and move it to on top of the traps like on an Oly squat.

More good work. Always have to coment when I see Pullups/Chins in someone's journal.

As long as it took me to be able to do that many pullups, I appreciate the comment.

Good stuff Bakes.

My pace weights take the micro to a whole me level. Bought a set and a half for the Fit For the King folks and they love them.

Headed your way second week in July for 2-3 days. Bringing my wife and kids, sister and mother all down. Hitting Williamsburg on the way home for a day. Should be fun.

[bamazav]

Best part of today's session? Random feats of strength.

BrackneyC may be down here around then too. At any rate, be sure to say hey.

[Bo_Flecks]

The increase in carbs did me good... I won't go crazy on carbs...

Even on maintenance, doing this from time to time is gooooooooooooood. I am thinking about a nice little carb up on Monday night. The key will be a little carb up. I have a tendency when I start, not to be able to stop sometimes.

[baker]

Progress Week 27





...So the cuts over and I took some progress shots this morning and measurements. I always dread these days. For the immediate future I'm going to keep my diet pretty much the same only I'm going to allow 100g carbs on rest days and 200g on training days. Hopefully this keeps me lean over the summer and allows enough calories to grow on. If not we'll make adjustments along the way.

Measurement

All measurements take first thing in the morning, cold, flexed.

Neck........16.50
Chest .......42.50
Forearm....12.00
Hips.........39.50
Calves......15.50
Shoulders..49.00
Arms........14.50
Waist.......30.25
Thigh.......24.00

Best part of today's session? Random feats of strength.

BrackneyC may be down here around then too. At any rate, be sure to say hey.

Will do.

Even on maintenance, doing this from time to time is gooooooooooooood. I am thinking about a nice little carb up on Monday night. The key will be a little carb up. I have a tendency when I start, not to be able to stop sometimes.

I know the feeling all to well. Cereal, granola bars, bread, beer, bagels, etc. I could easily eat 10K calories in a day.

[ironwill2008]

After watching a few of my vids I noticed how low the bar sits on my back. Probably try and move it to on top of the traps like on an Oly squat.

For bodybuilders, high bar is a better way to go IMO; it'll allow you to stay a bit more upright, which will help to slightly shift a little more of the load off the glutes/hams and onto the quads. The tradeoff is a little less weight lifted, but again, for bodybuilding, that's secondary anyway.

As long as it took me to be able to do that many pullups, I appreciate the comment.

I just think it should always be noted when someone is working hard to advance a lift that 99% of the gym rats will run away from and hide.

[baker]

06/05/12

Squats
5x185
5x185
5x205
5x205 (vid)
5x205 (vid)
(This session I moved my rack so I could get a view of how my form was holding up with the new bar position. Depth appears to be right on the money but I still have a slight issue when my lumbars get fatigued. Based on the two videos below I think I'll reset the weight at 185 next week and begin micro loading from there.)

Incline Bench Press
10x155
10x155
10x155
10x155
15x155
(I cranked out 15 on the final set. Will bump weight by 5lbs next time. If I'm going to grow I need to be pushing more weight.)

BB Shoulder Press
10x107.5
10x107.5
10x107.5
10x107.5
10x107.5
(Will increase reps on the final set next week.)

Wide Grip Pullups
10xBW+5
10xBW+5
10xBW+5
10xBW+5
10xBW+5
(Will hold weight next week. Wasn't satisfied with my rep speed, need to own this one before adding anymore weight.)


...Pretty productive day in the shed. I feel like I'm headed in the right direction with Squats. Perhaps the reason I'm having an issue staying upright is the same reason I have a weak conventional deadlift, weak erectors and abdominals. I anyone see's something I'm not seeing please feel free to comment your not going to hurt my feelings.



Squat Vids....

Side View 4th Set


Angle View 5th Set


(I caught an F bomb in the background music, sorry about that. Hey, at least it's not techno music.)

For bodybuilders, high bar is a better way to go IMO; it'll allow you to stay a bit more upright, which will help to slightly shift a little more of the load off the glutes/hams and onto the quads. The tradeoff is a little less weight lifted, but again, for bodybuilding, that's secondary anyway.

Tried the higher bar position. Took a few sets to get used to but I think it was a successful change.

[fbcoach]

Hey Baker,
I remarked in my journal about your new avatar. Your diet certainly paid off. Enjoy the summer!