Bako Lifter's Journal

[Chubrock]

I hate snatching. More power to you.

[mrelwooddowd]

I agree. Snatching is tough. For me it's all mental. Dropping under a loaded bar is wholly unnatural..lol. After 2 years of snatching periodically, I'm only just now starting to do it correctly.

[Cards]

damn, bro. benching is huggge, even at a lighter weight.

[Bako Lifter]

Thanks dudes. I agree, it is very mental. In the back of my mind, there is a lot of fear dropping underneath a heavy metal barbell.

[Bako Lifter]

July 31, 2012

Weigh In - 173

Location - Fitness19

Squats
190 x 8
205 x 6
220 x 5
235 x 4

Front Squats
155 x 5
165 x 5
175 x 5

Romanian Deads
135 x 8
185 x 8

Run x idk
23:30


Notes:
Tried pose running. I was asked how my running technique was and all I could say was I pretty much thud down the road like dumb ass lol. I guess even a thing so simple and primitive as running requires technique work if you want to excel at it. Very frustrating trying to change the way you've been doing something for so long. I did about half a mile pose (no idea if I'm even doing it correctly), half a mile regular, then the rest pose. I was ready to abandon the idea until the half a mile regular running was twice as fatiguing. The further I ran the better it felt, but my calves are screaming right now.

[Bako Lifter]

damn, bro. benching is huggge, even at a lighter weight.

Thanks buddy, very excited to see what I can get up to on this bulk. Crossing my fingers to keep the LP going up to 315x5!

[mrelwooddowd]

Ha..that first pose session really beats up the calf muscles. We don't realize how much the calf works until it's sore as shit, eh?

[Cards]

i'll have to google pose, but the first time i ran in my 5 fingers my calves were hurting for days.

[Coke]

I guess even a thing so simple and primitive as running requires technique work if you want to excel at it.

Well put dude - that's the case with everything you want to be good at.

[Bako Lifter]

Thanks fellas

[Bako Lifter]

August 1, 2012

Weigh In - 173.5

Location - Garage

Power Cleans + (push jerk)
115 x 3
135 x 1
135 x 1
165 x 1 +1
185 x 1 +1
185 x 1

Military Press
145 x 5
145 x 5
145 x 5

Db Press & Ring Dips
40 x 10, x 10
40 x 15, x 10

Pull-Ups & Side Raises
+25 x 5, 15 x 10
+40 x 2, 20 x 10
+55 x 2, 25 x 10
+65 x 1

Kipping Pull-Ups, Triceps Ext, & Db Curls
x15, x10, x10


Notes:
Wasn't feeling the power cleans today. Jerks are even scarier than snatches. On the ring dips, tried some one arm dips and was surprised that I was able to do a few. I did 3/3 one arms then finished with a few regular dips to complete the sets of 10.

[Bako Lifter]

The first time I saw one arm ring dips I couldn't envision how that would even work. Here is a video (not me).

http://m.youtube.com/#/watch?desktop...rBL-eUOg&gl=US

This is not a true one arm, it is a dip/fly combo. For a dip you leave the arm you're not using extended to the side throughout the entire ROM.

[Chubrock]

Strong mil press. I dropped the focus on them this go around. Felt like they were taking away from my bench.

[joey54]

Keep the current work schedule up and things are going to fall into place.

[Blaine-O]

Strong Pull-ups man, jeez.

[Bako Lifter]

August 2, 2012

Weigh In - 174

Location - Garage

Run x 1.5 Miles
10:42


0:16 behind last week's PR.

[Bako Lifter]

August 2, 2012

Weigh In - 172

Location Garage

HSPU & L-Sit Pull-Ups
x 10
x 9
x 8
x 7
x 6
x 5
x 4
x 3
x 2
x 1

All sets unbroken, went for quality rather than time. Hardest thing was keeping legs fully elevated in the L-sit.

Planche Practice

Got the frog stand position down, can hold it steady for a long time. Finally able to hold a cheat tuck position without 'elbows on knees' support.

http://i250.photobucket.com/albums/g...1/5A-GregB.jpg

Going for this position now. I can hold it for 5-10 seconds but my hips are much higher, think the above picture mixed with the bottom position of a free standing handstand push up.

Stupid little kid making me look bad haha. The full planche, even a straddle planche has got to be one of the biggest upper body feats of strength ever.

Here us a very cool chart of gymnastics skills and the degree of difficulty. I want to be able to do all the novice level skills and try to break into some intermediate level stuff.

https://docs.google.com/spreadsheet/...VpMYVlRaklJelE

However this takes a back seat to strength (power lifts) and aerobic conditioning, so it might be a while lol.

[GazzyG]

Turning into the bodyweight exercise king, Bako!

[Blaine-O]

You just have a bunch of different things going on man, never know what I'm gunna see when I come in here.

[Bako Lifter]

Turning into the bodyweight exercise king, Bako!

Haha maybe one day, body weight specialist of wbb at least!

You just have a bunch of different things going on man, never know what I'm gunna see when I come in here.

Thanks man, that's the idea! Bettering myself in a wide range of areas, where eventually they will all come together in the form of pure beastliness.

[Bako Lifter]

August 5, 2012

Location - Fitness19

Weigh In - 173

Squats
185 x 8
205 x 8
215 x 6
235 x 6

Front Squats
155 x 5
165 x 5
175 x 5


Notes:
I've yet to figure out how to increase my squat besides completely destroying my body with smolov.

I used to be a super heavy binge drinker in my first years of college, 15-20 serving of alcohol a night 2-3 times a week. Drinking a couple at work or before class. Don't know what the fuck I was thinking but that's why my journal has like three years worth of gaps in between.

Anyways, I don't drink anymore, probably have had 10-15 serving this whole year so far. But I drank two bud lights Friday night and woke up hung over! Ridiculous.

[Bako Lifter]

August 5, 2012

Location - Garage

Weigh In - 172

Bench Press
265 x 5
265 x 5
265 x 5

Close Grip Bench
185 x 5
205 x 5
225 x 5

HSPU, Pull-Up, & Ring Dips - rotating lifts, max reps per set
HP - 15, 7
RD - 10, 5
PU - 15, 10, 15, 5


I guess it's technically august 6th now.

[Sirtificate]

Nice work bako. Bill starrs 5x5 really helped my sqaut out a ton years ago.

[Bako Lifter]

Thanks man, a 3x5 might be what I try next. I just have an extreme dislike for that kind of programming. Even with these 3x5 bench sets I'm doing, once I get the 1st set of 5, I either want to move on to the next lift or increase the weight.

Just a personal thing I guess. I got 265 tonight and had absolutely zero desire to do it again, haha. Gotta do what you gotta do though I guess.

[Chubrock]

"If you always do what you've always done, you'll always get what you've always gotten"...

It's not about doing the things you like Bako. It's about doing the things it takes to get better.