Bako Lifter's Journal

[Bako Lifter]

April 28, 2012

Weigh In - 179.5

5 Rounds for Time
Run x 200m
Pull-Ups x 20

14:55

This was pretty fun in a torturous kind of way. It's a 1k run + 100 pull-ups. I used a neutral grip the whole way. After 60 reps I used a monster mini band for assistance. I was at 7:05 before using the band. These were not dead hangs obviously, I kipped. However I suck at kipping, so they weren't those fluid easy as shit reps you might see in Crossfit videos.

[Cards]

running and pullups together, not my thing. definitely would have thrown up. did cross fit for a week and threw up both times.

[Bako Lifter]

Haha that's great. It sure was a gasser. Thanks bro.

[Bako Lifter]

April 29, 2012

Weigh In - 179.5

Incline Bench Press
125 x 5
125 x 5
165 x 5
215 x 3
235 x 3 PR

Rack Skulls
75 x 10
95 x 10

Five Rounds for Time
Walking Lunges x 20
Diamond Push-Ups x 10
4:25

Ring Dips
x 10
x 10
x 10

Vertical Ring Rows
x 10
x 10
x 10

Close Grip Overhead Press
95 x 10
95 x 10
95 x 10

Weighted Sit-Ups (behind head)
+25 x 10 PR
+10 x 10
+10 x 10

Jump Rope
Doubles x 10
Singles x 20


Heavy incline's without a spotter is dangerous but motivating. For a split second I thought about failing the 3rd rep but my body said fuck that, and up it went. Last time I dead heavy incline was in september and got 210 x 3.

Rack skulls are skull crushers from a dead position. Thought I'd try them, not my favorite variation.

100 lunges hurt pretty bad, and I suck at double unders.. I could only string together 3 in a row.

[Beast]

Heavy incline's without a spotter is dangerous but motivating. For a split second I thought about failing the 3rd rep but my body said fuck that, and up it went. Last time I dead heavy incline was in september and got 210 x 3.

Agreed. I remember when I started lifting and failed on the incline without a spotter. It was embarassing, awkward, and dangerous. I basically lowered it onto my hips and then sat up and stood up with it. The adrenaline was definitely going for me to do that, haha.

[Cards]

Gratz on the PR!

[Chubrock]

Nice lifting lately Bako. Those inclines are fookin heavy.

[Bako Lifter]

Thanks a lot guys.

[Bako Lifter]

May 1, 2012

Weigh In - 178.5

Overhead Push Press
125 x 5
145 x 5
165 x 5
185 x 3
205 x 2 PR
125 x 20

Side Lateral Raises
15 x 8
20 x 8

Front Dumbell Raises
15 x 8
20 x 8

Arnold Press
30 x 8

Band Face Pulls
x 20

205 x 2 video (15lb bumper, 45lb, 10lb, 10lb)

[Beast]

Nice presses, bro. Cool video. You need a new camera, though, lol

[Bako Lifter]

Haha its the camera on my phone. It's an Android Inspire, model is probably a year old now. I don't like how it makes it all skinny though.

[Coke]

Very nice man - doing the home thing, setting a new standard.

[Bako Lifter]

Thanks coke, all I need is a squat rack and some more bumpers. Was thinking about building a simple squat stand for the short term plan.

[SupRsmall]

hey fattty!
good to hear your back, back injuries are rough. Take it easy in the future

sprint ya to 185?

[Bako Lifter]

You need to change your name! It's on, but I don't think ill win.

[Bako Lifter]

May 3, 2012

Weigh In - 178

Weighted Pull-Ups
+00 x 5
+15 x 5
+30 x 5
+40 x 3
+55 x 4 PR
+00 x 10

Mixed Grip Pull-Ups
x 8
x 8
x 3 continued sets of 3 throughout workout

Barbell Curls
75 x 8
75 x 8
75 x 8

Sit-Ups and Twists
x 100 total reps

Calves
x 100 total reps

[Bako Lifter]

May 4, 2012

Weigh In - 176.5

Incline Bench Press
125 x 5
125 x 5
165 x 5
205 x 3
225 x 1
225 x 1
225 x 1
245 x 1
255 x 1 PR

Bench Press Legs Up
165 x 5
165 x 5
165 x 5

JM Press +Doubled Monster Minis
75 x 15
75 x 12
95 x 12
95 x 10
105 x 8
105 x 8

Weighted Sit-Ups
+25 x 10
+00 x 10
+10 x 10
+00 x 20

Ring Dips
x 25 PR
x 10

[Bako Lifter]

You guys think my workouts have enough volume?

[chevelle2291]

plenty.


Your pressing strength is crazy.

[Bako Lifter]

thanks man

[Bako Lifter]

May 5, 2012

Weigh In - 178

Overhead Push Press
105 x 5
135 x 5
165 x 5
195 x 3
215 x 1 PR
225 x 0

Side Lateral Raises
3 x 10

Front Dumbell Raises
3 x 12

Rear Delt Raises
1 x 10

Upright Rows
3 x 10

.5k Run

Walking Lunges
x 10
x 10

[Bako Lifter]

So I finally had time to sit down and write up a routine for the next month.

Basically goes, bench day - pull day - oh press day - Crossfit wod

Week one working 5rm, week 2 hitting 1-2rm, week 3 lowering weight for high rep work, week 4 switching lifts and back to 5rm.

First three weeks using close grip, pull up, seated mili. Then I think ill switch to regular bench, dumbell oh press, and we'll see if my back is ready for some off the floor pulling. Maybe bent rows or cleans.

Goals will after a month will be a 325 bench, +80-90 pull up, and a body weight military press.
Right now I'm at 310-315, I think I have one rep of +65-70 in me, and can play around with 135 overhead.


Other things ill be working on are 30 consecutive hspu, pull up, and ring dip. I'm at about 18,22,25 for those respectively.

[Cards]

PRs every where in here! looking good, Bako.

[Bako Lifter]

Thanks cards

[chevelle2291]

out of curiosity, why no squat/deadlift goals?

Push press is huge.