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TRAINING LOG: S. BAKER |
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Shawn Baker 
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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 Posted: 8/22/14 at 8:33am |
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8/22/14
Early am 150lb med ball loads to 60" box 25 reps AFAP= 2:52 Was on pace to easily PR (2:27) this when the wheels fell of after 20 reps (@1:46)- dropped ball on rep 21 and just couldn't get it going again- this is definitely a very tough workout!! |
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Duncan McCallum
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Posted: 8/22/14 at 9:39am |
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DO NOT WANT.
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The man in the arena.
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/22/14 at 11:43am |
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come on Dunc-you'd love it!
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Duncan McCallum
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Posted: 8/22/14 at 11:55am |
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150 pound med ball? I would die.
Shawn B > Duncan M
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The man in the arena.
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Shawn Baker
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Posted: 8/23/14 at 11:32am |
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8/23/14
Sat am fun 205lb squat to 18" box x 20 reps, carry 150lb med ball 50m, 20 cals on airdyne Repeat for 3 rounds total Time 12:02 - this was again absolutely horrible (had GF do this workout before me- if she hadn't it finished it I probably would've quit after 2nd round- definitely makes one dig way way down Hate the airdyne, hate the ball Finished with 90 sec front plank and 15 hanging leg raises Duncan, I'm just an old man trying to hang on! |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/24/14 at 11:55am |
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8/24/14
Airdyne x 5 min warmup Deadlifts 405lb x 10 doubles (back is a bit problematic at the moment) Hanging leg raises x 10 Front plank x 2minutes |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/25/14 at 8:02pm |
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8/25/14
Throwdown tonight! Contestants me age 47- 6'5 245lbs Ty Roberts top amateur strongman competitor age 40 -- 6'0 240 lb Erik Cook- just out of NFL (Redskins, Jets) 6'6 290lbs First event row x 200 m x 2 attempts Me 28.9secs (1:12.4) PR Ty 30.5 Eric 29.1 Second event 150lb med ball x 25reps loaded to 60" box Me 2:43 Ty 5:03 (said it one of the most awful things ever) Erik - did not attempt Airdyne x30 sec sprint Me 27 cals Ty 24 Erik 24 So I took all 3 events ( but was pretty wiped by the end- back was not happy the whole time but pride on the line!!) Edited by Shawn Baker - 8/25/14 at 10:20pm |
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adambrezina
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Joined: 10/17/10 Status: Offline Points: 386 |
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Posted: 8/25/14 at 11:29pm |
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Congrats to you big guy. Now eat something before you get to my weight class
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Skinny guy trying to get big
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/26/14 at 7:27pm |
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Adam, had some fun, bringing in some beasts to train with definitely ups the game!
Tonight 10 minutes easy on Airdyne 151 cal Body and back need the break On an unrelated note a patient came in to my clinic to see me about replacing his knee- the intersting thing was that I had operated on him in Afghanistan in 2007 when I was still in the military (took a bunch of shrapnel out of him when he was struck by an IED (roadside bomb)- small world! |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/27/14 at 10:14pm |
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8/27/14
More easy stuff 10x 10 reps 80lb KB swings Various planks |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/29/14 at 7:30pm |
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8/29/14
Airdyne x 5 min w/u Row 5 x 1 min hard with low spm and max drag 3:30 rest between 1st rep at 20 spm = 1:32.0 pace 2nd rep at 21spm = 1:30.0 3rd rep at 21spm = 1:30.6 (messed up and lost count- meant to be 22spm- should have been about 1:29.2 here) 4th rep at 23spm = 1:28.7 5th rep at 24spm = 1:27.9 Avg 1:29.9 at 21spm |
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Shawn Baker
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Posted: 8/30/14 at 1:36pm |
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8/30/14
Sat am Airdyne x 5 min warmup Squat 205lbs x 15 reps to 18" box (about parallel for me), 20lb med ball overhead to ground slams x 15 reps, burpees x 15 reps, 80kb KB swings x 15 reps, Airdyne x 15 calories Repeat whole cycle for 3 rounds in total Time 14:03-felt pretty awful (burpees were the hardest today) GF did same (with less weight, 95lb squat, 12lb med ball, 35lb Kb) in 14:43- I think she hated me for a few minutes during the workout and took pleasure in seeing me suffer when it was my turn!! |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/31/14 at 12:46pm |
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8/31/14
Just some easy snatching today Hang power snatches 135lbs x 10 triples Singles at 145,155,165,170- all were nice and easy! |
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Shawn Baker
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Posted: 9/01/14 at 9:13pm |
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9/1/14
Fixed a little old lady's broken hip this morning Pm Various "sprints" First up 150lb med ball loads to 60" box 5 reps 1 min rest repeat for 5 sets- best rep 14.0 secs Sprints 70m (35 thee and back on gravel) 1 min rest x 5- best rep 12.6 sec Airdyne 10 sec sprints 1 min rest x 5 best rep 11 cals Kept enough rest so each rep could be done very hard and fast- ball and airdyne pretty much all out, sprints at about 90% as I don't want to pull a hamstring Enjoyable hard work! |
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Shawn Baker
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Posted: 9/02/14 at 11:07pm |
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9/2/14
Pm Airdyne x 5 min wu BTN jerks up to 255lbs, 5 doubles at 235lbs- not a particularly good session (a fair bit of swearing as I missed several reps- no legs tonight- tired from yesterday's sprinting 50lb med ball push press releases to 11 ft ceiling 5 sets of 5 Same thing with 20 lb ball Hanging leg raises x 10 1 minute reverse plank |
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Shawn Baker
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Posted: 9/04/14 at 7:15pm |
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9/4/14
Took yesterday off for a well needed rest day Back after it today GF said she wanted a tough one and so She did 95lb deadlifts x 10, 10 BW squats, 10 x 50lb med ball loads to 48" box, 10 calories on airdyne X 3 rounds- total time 8:31 (said it was aaaaaawfuullll) Do I knew I had some fun inshore I did - 275lb deadlifts x 10, 10 BW squats, 150lb med ball loads to 60" box x 10, 10 cals on airdyne X 3 rounds - my time 9:07 - it did indeed suck- especially the med ball loads |
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Shawn Baker
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Posted: 9/06/14 at 1:49pm |
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9/6/14
Took another day off yesterday- too tired from a long day operating Today just a little bit of hard rowing 1 min rows at max drag factor/low rate with 3:30 rest in between 1:32.3 @ rate 20 1:32.0 @ rate 20 1:26.7 @ rate 23 Done |
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Shawn Baker
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Posted: 9/07/14 at 6:58pm |
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9/7/14
Airdyne x 5 min warmup 150lb med ball loads to 60" box x 25 reps https://m.youtube.com/watch?v=XEn9ue1wELs&persist_app=1&app=m Time 2:04 -smashed previous best (2:27) Blood lactate was 14.3 5 minutes afterwards (checked just for fun) Head to California tomorrow and then off to Europe (France and Scotland) I am woefully unprepared for throwing at worlds- should be fun! Edited by Shawn Baker - 9/07/14 at 10:30pm |
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phatmiked
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Joined: 4/13/07 Status: Offline Points: 2321 |
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Posted: 9/08/14 at 9:30am |
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See you there, stud
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Shawn Baker
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Posted: 9/08/14 at 9:14pm |
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9/8/14
One quick one before heading out Row 500m- limited rate to only 24spm- time 1:26.7- fairly pleased and think I can go even a bit faster at this low rate Mike look forward to seeing you again- you'll recognize me as the skinny guy that can't throw far |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/19/14 at 12:12pm |
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9/19/14
Back from European vacation Competed (and I'll use that term very loosely) on day 1 of the MWC- throws were going poorly and back was done as soon as I finished- found out that day 3 of the event would make me miss my plane to Paris and the fact that my back was worthless decided to just bail on the competition and go see some castles instead- Beautiful country and lovely people-spent another 3 days in the North of France meeting girlfriends very big family (4 sisters, 3 brothers and about 20 nephews and nieces) Excluding the little bit of throwing I did the one day,I've done basically nothing as far as exercise (also ate a bunch of stuff I wouldn't normally eat- hard not to do in France Anyway time to get back to it (I estimate it will take me about 4-6 weeks to catch back up to where I was fitness wise just before I left) Dana Point Ca-24hr fitness center Just starting back somewhat gently Did some 10 and 20 second interval bike sprints, some light lifting and a 500m row in 1:30.0 Felt fairly awful afterwards- definitely need to dig out of a hole- probably do some 2 a days for a bit and also tighten up diet |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/20/14 at 12:29pm |
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9/20/14
Dana Point Ca. 24 hr fitness Squat 225lb x 20 reps ATG- no squat rack available so I had to do it out of a bench press rack (seated good morning, followed by walking backwards, stepping one leg over bench, spinning around and walking a few feet to a clear area prior to squatting- kind of a pain)- set was pretty easy and back was fine 20 sec sprint on bike followed by 1:40 rest x 3 reps Deadlift 315lbs x 20 reps - again easy and no back issues Row 500 m in 1:28.8- DF tops out at 153 on this machine- fairly easy- felt much better than yesterday's workout |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/21/14 at 12:59pm |
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9/21/14
Am Nice easy sprinting at park overlooking Pacific Ocean 10 x 50m up to 80% effort- just moving some blood Fly home this afternoon |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/22/14 at 9:54am |
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9/22/14
Early am- begin 2 a days 80lb KB swings x 50 reps 30 sec sprint on airdyne= 24 cals |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/23/14 at 7:07am |
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9/22/14
Pm Hang power snatch 135lb x 10 triples Airdyne x 5 min= 104cals |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 9/23/14 at 3:50pm |
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9/23/14
Early am Row 500m = 1:28.0, nice and easy- DF 265, rate 29 |
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Shawn Baker
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Posted: 9/24/14 at 8:11pm |
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9/24/14
Back to it! 10cal on airdyne/150lb med ball loads to 60" box x 10 reps Repeat for total of 3 rounds Time 4:40 |
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Shawn Baker
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Posted: 9/25/14 at 8:10am |
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9/25/14
Early am row 500m @ 1:26.7- still pretty easy |
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Shawn Baker
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Posted: 9/25/14 at 10:09pm |
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9/25/14 pm
Squats 235lbs ATG no belt x 20 reps Deadlift 325lb x 20 reps (no belt) Airdyne x 5 minutes (102 cal)- about 275watts Deads easy, squats medium, bike hard Maybe another 500m row tomorrow am |
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Shawn Baker
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Posted: 9/26/14 at 8:29am |
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500 m DF 265 (cover off)
Goal was 1:25.0 Result 1:25.0 31spm- still not too bad (would have rather been at 30spm instead) |
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