Bako Lifter's Journal

[Bako Lifter]

A little too swift I think. I added a little more to it.

[thecityalive]

I like your regular power clean form. Motion looks like one fluid motion. Love the depth on the reception. Thank you for not doing a football "power clean".

[joey54]

Any particular reason for sets of 9 on squats? Interesting number is all.

[Bako Lifter]

Thanks rob. And joey, I used to never squat above like 3 reps back in the day, but I feel I need the form practice so I'm going to be rotating 9,7,5, and 3. 7 and 9 might be weird lol.

[Cards]

Ton of volume. You're catching up to me in weight, first to 200 wins?

[Bako Lifter]

Haha maybe. I don't think I'm going to venture over 190, I'm getting fat! I'm planning on cutting to 175 once I reach 190.

[Bako Lifter]

May 23, 2012

Weigh In - 180

Location - Garage Gym

3/28, Bench

Burpees (1:00)
x 21

Bench Press
235 x 3
235 x 3

Ring Dips
+35 x 8
+00 x 18

Handstand Walks
x 25'
x 36' PR

Burpees (2:00)
x 30


Notes:

If I haven't stated this before, my short term goal is to be competitive in next years Crossfit open. I'm in the socal region. I want to at least place in the top 100. My ultimate goal is to one day go to the Crossfit games. (But who knows, 2 years ago I was powerlifting in gear so this might be a phase).

I did a little research and found if I got 100th place in each of the 5 workouts it would put me at about 90th place overall.

First event - burpees in 7:00. 100th place = 125 burpees. (18 per minute!)

[Cards]

That competition sounds rough. wish i could do a walking handstand, I may try and do some handstand pushups tonight.

[Bako Lifter]

I love them

[Bako Lifter]

May 24, 2012

Weigh In - 183 PR

Location - Fitness 19

4/28, Squat

Back Squats
195 x 7
195 x 7
195 x 7
195 x 7
195 x 7

Standing Calves
115 x 15
135 x 15
155 x 10
--drop
115 x 10
--drop
075 x 10


Notes:

Easy. Getting more comfortable with the squats.

[Beast]

Competition is sick. You basically have to be a monkey to do all of it... I was especially impressed by the females. They own me.

[joey54]

Nice job on the squatting. Will be interesting to see how these rep ranges play out for you.

[Bako Lifter]

Weight - 164 [+8]

Height - 5'6 3/4 [+0]

Flexed Bicep - 14 3/4 [+3/4]

Chest Kinda Flexed - 40 [+3] (last time was relaxed)

Flexed Quad - 23 [+3/4]

Neck - 14 3/4 [+3/4]

Calves - 14 3/4 [+3/4]

Stomach (belly button) - 33 [+2]

Hips (around butt) - 39 [+2]

2007

[Bako Lifter]

Measurements:

Height - 5'8"

Weight - 182

Chest - 42"

Neck - 15", 17.25" flexed

Arms - 15", 15.5" flexed

Forearms - 11.75", 12.5" flexed

Stomach - 35"

Waist - 33.5"

Quads - 23.5"

Calves - 15.25"

[GazzyG]

Putting in the work, Bako!

[Coke]

Keep at it man, definitely on the rise.

[Beast]

Nice measurements! Fuck, you even grew in height, lol

[Bako Lifter]

Haha that quote is from 4 years ago. Thanks guys.

[Bako Lifter]

May 26, 2012

Weigh In - 186 PR

Location - Garage Gym

Bench and Squat

Bench Press
265 x 2
265 x 2
285 x 2

Standing Skulls
75 x 25

Location - Fitness 19

Squats
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Notes:

I was only supposed to bench 265 x 2 x 2 according to my programming but my damn ego told me to go heavier. 285 was pretty heavy though. Squats were brutal. My left hip was really tight so they were pretty uncomfortable. Need to look up some hip mobility drills. 4 pound weight gain! Crazy. I'll be 190+ in a week or two.

[Bako Lifter]

I'm gonna try to cut back on the carbs. My optimum protein and Maximus should get here today. Weight gain needs to slow down a bit.

I'm trying for 3500 cals, with no more than 150 carbs. As opposed to my current 4000+ and 250-300 carbs.

[Coke]

Go for it bro, doing great, especially on the bench.

[chevelle2291]

May 26, 2012

Weigh In - 186 PR

Location - Garage Gym

Bench and Squat

Bench Press
265 x 2
265 x 2
285 x 2

Standing Skulls
75 x 25

Location - Fitness 19

Squats
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Notes:

I was only supposed to bench 265 x 2 x 2 according to my programming but my damn ego told me to go heavier. 285 was pretty heavy though. Squats were brutal. My left hip was really tight so they were pretty uncomfortable. Need to look up some hip mobility drills. 4 pound weight gain! Crazy. I'll be 190+ in a week or two.

do squat-to-stands. Should help a ton.

[Bako Lifter]

Thanks guys. I tried squat to stands but my left one inner hip by my groin area still hurts.

[Bako Lifter]

May 27, 2012

Weigh In - 183

Location - Garage Gym

6/28, Squats

Back Squats
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Ab/Core Circuit
sit-ups
leg raises
planks
russian twists
x a lot

Notes:

I always weigh more on the gym scale. I'd say about 2-3lbs more, but I wear shoes at the gym. In my garage, I don't. The gym scale is one of those manaul ones where you slide the little weights over until it balances out.

I had to ghetto rig a squat stand out of my flat bench uprights. Very awkward, hard, and annoying to rack and unrack the weight.

[chevelle2291]

Thanks guys. I tried squat to stands but my left one inner hip by my groin area still hurts.

know that feel. do the squat stretch where you sit in the squat position and pus your elbows against your knees. works fantastically well. I can't squat unless I do that beforehand.