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Thread: Bako Lifter's Journal

  1. #3001
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 04-29-2012 at 12:37 AM.

  2. #3002
    Squat Heavy, Squat Often Cards's Avatar
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    running and pullups together, not my thing. definitely would have thrown up. did cross fit for a week and threw up both times.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  3. #3003
    phil 4:13 Bako Lifter's Avatar
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    Haha that's great. It sure was a gasser. Thanks bro.

  4. #3004
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 04-29-2012 at 08:15 PM.

  5. #3005
    back at it Beast's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    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.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  6. #3006
    Squat Heavy, Squat Often Cards's Avatar
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    Gratz on the PR!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  7. #3007
    Who me? Chubrock's Avatar
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    Nice lifting lately Bako. Those inclines are fookin heavy.

    Fuck, fight, or hold the light.

  8. #3008
    phil 4:13 Bako Lifter's Avatar
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    Thanks a lot guys.

  9. #3009
    phil 4:13 Bako Lifter's Avatar
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    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)
    Last edited by Bako Lifter; 05-01-2012 at 01:39 PM.

  10. #3010
    back at it Beast's Avatar
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    Nice presses, bro. Cool video. You need a new camera, though, lol

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  11. #3011
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-01-2012 at 02:37 PM.

  12. #3012
    WBB Team Captain Coke's Avatar
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    Very nice man - doing the home thing, setting a new standard.

  13. #3013
    phil 4:13 Bako Lifter's Avatar
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    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.

  14. #3014
    T.J.W. SupRsmall's Avatar
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    hey fattty!
    good to hear your back, back injuries are rough. Take it easy in the future

    sprint ya to 185?
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  15. #3015
    phil 4:13 Bako Lifter's Avatar
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    You need to change your name! It's on, but I don't think ill win.

  16. #3016
    phil 4:13 Bako Lifter's Avatar
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    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

  17. #3017
    phil 4:13 Bako Lifter's Avatar
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    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

  18. #3018
    phil 4:13 Bako Lifter's Avatar
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    You guys think my workouts have enough volume?

  19. #3019
    House Lannister
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    plenty.


    Your pressing strength is crazy.

  20. #3020
    phil 4:13 Bako Lifter's Avatar
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    thanks man

  21. #3021
    phil 4:13 Bako Lifter's Avatar
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    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
    Last edited by Bako Lifter; 05-05-2012 at 11:35 PM.

  22. #3022
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-05-2012 at 11:48 PM.

  23. #3023
    Squat Heavy, Squat Often Cards's Avatar
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    PRs every where in here! looking good, Bako.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  24. #3024
    phil 4:13 Bako Lifter's Avatar
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    Thanks cards

  25. #3025
    House Lannister
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    out of curiosity, why no squat/deadlift goals?

    Push press is huge.

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