Bako Lifter's Journal

[Bako Lifter]

July 23, 2012

Weigh In - 171

Location - Garage

EMOM 10:00 - Power Snatch
105 x 3

Bench Press
245 x 5
245 x 5
245 x 5

Close Grip
165 x 10
165 x 10
195 x 6

L-Sit Ring Pull-Ups
bw x 5
bw x 5
+25 x 5

Run ~1.85 Miles
x 16:15


Notes:
I love my nanos. Toe is still sprained but it didn't hurt to bad on the run, probably had a slight limp though lol.

Here's the 3rd round of the snatches.

http://s1133.photobucket.com/albums/...t=IMG_1484.mp4

[jed]

Good stuff dude... sucks about the toe. How the hell does that happen, lol. Too bad 5-3-1's numbers don't work out for you. You know everyone's different. I couldn't have asked for better gains when I used 5-3-1 consistently; it's the best program I've ever used so far. You know what you're doing though so get at it.

Glad you changed your mind from cutting to bulking now. IMO it just ain't worth cutting until at least 200 pounds and "strong as bull". Bulking shouldn't ruin your cardio gains mate. I remember back in HS I gained about 10-12 lbs my senior year, got strong as hell and also was in some of the best cardio shape I've been in. Just do it right like you always do...

[Bako Lifter]

July 24, 2012

Weigh In - 171

Location - Fitness19

Squats
175 x 10
205 x 8
220 x 5
235 x 3

Front Squats
155 x 5
175 x 5
175 x 5

Heavy Abs
bout 25-30 reps


Notes:
Damn, hatch is tougher than smolov I think. Well, I punched in a slightly higher max then what I have, hoping I'll grow into it in 2-3 weeks on the bulk. Weights don't get too crazy throughout the cycle, I think there is a 103% lift week 10. But results on a good cycle are like 30-50lb PRs.

[Coke]

Nice job for both days, damn good vid.

[HJP]

Nice vid bro, snatch must be awesome for maintaining shoulder mobility

[Chubrock]

Some good work in here lately. Nice job.

[Blaine-O]

Putting in some hard work man, looks good.

[Bako Lifter]

Appreciate the encouragement guys.

[Bako Lifter]

July 25, 2012

Weigh In - 171

Location - Garage

Run x 1.5 miles
10:26

Overhead Squats
45 x 3
75 x 3
95 x 3

Notes:
I have a route around the neighborhood I run. One lap is .9 miles. Nike+ and mapmyrun apparently don't work because Nike has the route like 3 miles and the other says it is like .4 miles. So I use Google maps.

Last week I ran 1.5 laps, but that is closer to 1.4 miles. So I ran further this time. Just an extra length of a block.

Anyways.... My goal was 11:30-11:45, but I was feeling good so I pushed it. Very pleased with a 7:00 pace. I was reading running forums and I guess a 10:00 1.5 mile takes a lot of training. Guess I'm pretty fortunate to not be far off after a couple weeks of running.

Now that I have my 7:00 pace I'll be focusing on being able to maintain it for a longer distance.

[Bako Lifter]

July 26, 2012

Weigh In - 172

Location - Garage

Military Press
135 x 5
135 x 5
135 x 5

EMOM 12:00 - Power Clean
165 x 7 sets of 3
135 x 5 sets of 3

Dynamic Effort Bench + doubled minis
135 x 8 sets of 3

HSPU 3" deficit 60 sec. rest
x 9
x 4
x 3

Barbell Front Raise/Skull Crusher
45 x 10/25
45 x 10/25


Notes:
Cleans were tougher than expected. Gonna have to drop the percentage from 70 to 60% next week.

[JohnnyRingo]

What was the weight of the bench press at lock out? IDK much about bands...

[GazzyG]

Great work with the weights and the consistent cardio!

[mrelwooddowd]

Nice work in here. Good form in the video. Looked pretty strict. Nice running as well. I'd love a 7:30 pace for 5k.

[Bako Lifter]

Thanks guys. Band weight, idk. I'd have to look it up. Maybe 50 lbs or something.

[Chubrock]

Strong pressing. I was never able to break into the 9s for my 1.5 mile. In school we had quite a few and a handful down in the 8s but not me haha.

[Bako Lifter]

That'd be sweet to break 10 minutes. I remember sophomore year of high school I could run like no other. We had to run a mile in P.E. one day and I broke 6:00, probably like 5:45 but I don't remember. And that wasn't even the fastest time. I only weighed like 135 pounds at most though lol.

[Bako Lifter]

July 28, 2012

Weigh In - 172

Location - Fitness19

Squats
175 x 10
190 x 8
205 x 7
220 x 6

Front Squats
155 x 5
175 x 5
195 x 3

Run x 2.5 miles
23:10

[Blaine-O]

Nice work man. Lots of running, you must be eating good if you are bulking.

[Bako Lifter]

Hell ya buddy, post workout gatorade and shake were 2,000 calories combined! Saved a little shake for bed time though.

[Cards]

looking good, my man. almost down to 170? damnnnnn

[Bako Lifter]

Nope, already got down, on my way back up!

[Coke]

Impressed with the squats and running man.

[HJP]

EAT UP, lots of cardio and some heavy lifting. That body will need plenty of calories

[Bako Lifter]

Thanks guys!

[Bako Lifter]

July 30, 2012

Weigh In - 173

Location - Garage

Power Snatch
75 x 1-1-1-1-1
95 x 1-1
115 x 1-1
135 x F-F-1
145 x 1-F

Bench Press
255 x 5
255 x 5
255 x 5

Close Grip Bench
165 x 5
195 x 5
215 x 7

EMOM 10:00 - UB Pull Ups
+25 x 8, 5, 4, 4, 3
+15 x 5, 4, 3, 3, 4

Barbell Rows
135 x 8
135 x 8
135 x 8


Notes:
Snatches were basically muscle snatches since I completely lack the ability to drop under the bar with heavy weight. Not pleased with only getting to 145. The pull ups were every minute on the minute, max unbroken reps. Continued the barbell rows with the EMOM sequence. Also did some light shrugs waiting for the timer to beep.