Bako Lifter's Journal

[Coke]

Damn, super benching!!

[Beast]

Awesome benching! That's my shorter-term goal, really!

[Bako Lifter]

thanks dudes!

[Bako Lifter]

June 11, 2012

Weigh In - 184

Location - Garage Gym

2 Rounds
30" Box Jump x 5
Wall Ball x 10
Jump Rope x 15

Power Cleans
125 x 1
145 x 1
165 x 1
165 x 1
185 x 1
215 x 1
235 x miss
235 x 1 PR

Pull-Ups
x 10
x 10
x 10

Notes:
If I could squat clean properly I could get like 255. I cant get under the bar if my life depended on it. Put 240 on the bar but my mind wasn't in it anymore so I didn't even try.

[Bako Lifter]

So I've been a bit nervous with my decision to go with 5/3/1. Wondering if its the correct decision for my goals. Time is a factor and I want to make the most out of the next 4-6 months.

I just read an article on rich Froning. There are so many great crossfit programs out there. The outlaw method seems to be the best and most delicately designed system in creating crossfit games athletes. But why does rich Froning not follow it? Why is he stronger than these outlaw guys? Well I think I found my answer. He used 5/3/1.

While theoretically this means nothing, it makes me feel much more comfortable with my decision.

[LuNa]

Very solid lifting Bako, good to see your weight staying above that wall of 175 you mentioned before. 5/3/1 is a solid program, especially with the Boring But Big template.

[Invain]

Why is time a factor? I haven't been in here in a while, do you have something planned in the next few months?

[Bako Lifter]

Thanks gaz, I think 185 is the new wall haha. Not really trying to break through it though.

Invain - the crossfit open buddy! In about 6 months I'll need to switch my focus from strength to metabolic conditioning, and with the volume of crossfit stuff that will need to be done, strength gains will probably not be much. So I gotta get as much as I can now! Haha

[Bako Lifter]

June 12, 2012

4 Rounds
Jump Rope x 25
Sit-Ups x 10

Bench Press
245 x 3
245 x 3

Military Press
125 x 3
145 x 1
165 x 1
180 x 1 PR

Front & Side Raises
20 x 10/10
20 x 10/10

[Cards]

Double 315 in the future! Nice military, was it strict or some leg drive? OH press can be such a bitch; I liked the double effort on the 235 powerclean.

[Bako Lifter]

Thanks cards! No leg drive, super strict. Too bad I don't have 1.5 pound plates, I would've went for a body weight press @ 183!

[Bako Lifter]

June 13, 2012

Weigh In - 184

Location - Fitness19

Back Squats
185 x 3
225 x 1
245 x 1
265 x 1
285 x 1 PR
305 x 1 PR
315 x 1 PR

Front Squats
225 x 2
245 x 1
265 x 1 PR

Wide Grip Strict Pull-Ups
x 12

1a) Hyperextensions
x 10
x 12

1b) Roman Chair Leg Raises
x 10
x 10


Notes:

50 pound PR over last month's max attempt, WOOT! 10 pound PR on the fronts. Almost ready to go with the 5/3/1, only max I have left to figure out is bench press. Gonna go for 325 on saturday.

[Alex.V]

In about 6 months I'll need to switch my focus from strength to metabolic conditioning, and with the volume of crossfit stuff that will need to be done, strength gains will probably not be much.

Why not work it all at once?

[Bako Lifter]

I saw you specifically tell Vincent dizenzo not to do interval training because it would hinder strength gains.

That's why haha. I want to make the most strength gains possible.

[Coke]

Liking the red dude, beastin' it.

[Bako Lifter]

thanks T

[Bako Lifter]

June 14, 2012

Weigh In - 183

Location - Garage Gym

15-12-9 Reps of:

Chin Ups @ +25lbs
CG Bench @ 185lbs

9:15

[Chubrock]

I like that last workout. Nice job.

[mrelwooddowd]

Ooh..I like that WOD. Nice choice. You still WOD at home, right?

[Cards]

nice squatting, bro. i think you'll really like 5/3/1

[Bako Lifter]

Thanks guys. Ya, I'm still wod'ing at home in the garage.

I was gonna do a 10:00 amrap but wasn't sure what reps to use, I think the 15/12/9 was good, weights were pretty heavy though.

[joey54]

Just continuing to hit PR's. Great work. Impressive to come back and nail that power clean too.

[Bako Lifter]

Thanks joey!

[Bako Lifter]

Almost ready with everything. Might try for a new bench max tomorrow, but regardless of what happens I already have my maxes set up for 5/3/1.

Bench and squat - 315, press - 175. Deadlifts will start out using the westside dynamic method. 185+ orange minis, 185+black minis, 135+orange minis, then add ten lbs and start over. Will have to play these by feel because I don't know how my back will respond going 250+.

Front Squats, close grips, incline, and romanians will be my secondary lifts. Will start with 5x10@50% (I have a ~270 max on all of these so weights will be the same for each lift). I'm just gonna add 10 pounds every week for 3 months, then 5 pounds a week for the next two months. I will decrees reps when needed. I WILL add weight every week. If that means I start with

135x10, 135x10, 135x10, 135x10, 135x10

and by month 5 my sets look more like

135x4, 185x4, 235x4, 275x4, then so be it.

The next accessory movement will be a body weight movement. Ring dips, pistols, handstands, pull ups, etc.

I haven't figured out Olympic lift set up. I might just do snatches before 5/3/1 squats. Cleans before deads. Light weight. Technique and speed focus.

I will try to use metcon style warm ups. Like a quick 3 rounds of jump rope, wall balls, box jumps, burpees. Anything I hate doing pretty much.

Goals: 345 bench, 365 squat, 205 press. 305-315 on close grip, incline, front, and deadlift. Body weight 180-190. Power clean - 265, power snatch - 185, overhead squat 185 for a few.

Nothing is set in stone, there's no telling how long I'll stick to this. If something doesn't go as planned then oh well. As long as I am stronger next month, and even stronger the month after, that's all I care about.

[Cards]

looking good, bro cant wait to see the progress, go get it.