TRAINING LOG: S. BAKER

Home late from work (on trauma call all week)

Did some upper body -body building fluff

Jump rope 500 skips without a miss

That's all folks!!

2/25/15

Airdyne 5 min easy warmup

Shrugs 535lbs x5/clean grip high pulls to neck 205lb x 5/42" standing box jumps x 5--- 3 rounds

Row 250 m at rate 20 x 4 reps with 90 secs rest between (pace avg 1:33.8- target was sub 1:35- so good

Moved intensity up a notch on incline trainer and chose a more advanced 20 minute workout- incline peaked at 35% and I was forced to grab rails a few time to keep going- tough stuff

Myles- to answer your question- certainly my training looks a little schizophrenic and I am not strictly following any sort of specific program (and haven't really done so several years now- for good or bad)

As far as a general goal- I think several things are important to maintain as we age/get better :-)

1- preserve strength- deads, squats, pressing
2. Maintain speed/explosivity- o-lifts, hi pulls, med ball throws, jumping, sprinting
3. Conditioning/work capacity- med ball loads/ carries, cross-fit-ish met cons
4. Some amount of aerobic conditioning- rowing, bike, incline trainer
5. Remain injury free while still pushing hard- I've been lucky here as I have been able to avoid any significant injuries, I am fairly well tuned with what I am capable of from day to day and will scale back or change a workout whenever I feel it's appropriate, but certainly push very hard when things feel good
6. Rest/recovery- I definitely train a lot- only about 25-40% of the time do I feel like I'm really going hard- I'll generally take 1 day a week off for rest and sometimes just do any easy one or two
7. Body composition- no point in lugging around 20lbs of gut- might help a bit at the bottom of a powerlifting squat but otherwise pretty useless - 5 years ago I would have said train your ass off and diet will take care of its self- these days I am much more in tune with what I eat and how it affects me (IMO- a high fat low carb diet, with some hi carb refeeds works well) I believe, and discuss with my patients that many medical problems (including some orthopedic issues like tendonitis (likely secondary to advanced glycation end products) are improve by drastically reducing carbohydrate intake)
8. Lifestyle- only so many hours in the day- I've got 4 small kids, a busy work schedule and a very active girlfriend to contend with- I've been very fortunate to have a great home gym set up to facilitate working out whenever I want/can


I try and address all of the above regularly and it is often just on a weekly or so basis that I try and get something from each category done

For the short term focus is on rowing and trying to sets some records and win a world championship- my focus will be here until I'm 50 (48 now)- afterwards not sure- likely do some more throwing

Edited by Shawn Baker - 4/01/15 at 12:17pm

3/26/15

Pm

Took it easy tonight

Row 1k easy warmup

Row 2k at 20 spm 7:09.8 (probably can go 6:50 at rate 20)



Walk 30 min on incline trainer max incline 20%- HR peaked at just 148

Some more stuff in am and then I'll start carb refeed tomorrow evening (lowest weight this week was 238.4)

Let me know Mike!!

Well- got 20 with 200lb ball/ not easy as still a bit of a cold

Next ring pullups 10 sets of 3

50lb curls 25 reps each arm

thanks, Myles-Likewise- I think we both have the same disease :-)

Edited by Shawn Baker - 3/28/15 at 6:26pm

3/31/15



Better-DF 145, strapless

Incline walk x 20 minutes max slope 25%-HR peaked 173

4/2/15

20 min on incline trainer this am -max HR peaked at 163- incline to 25%

No time for anything else today

Low body weight this week was 241.4 (3lbs more than last week- it must be all muscle ;-) )

5k rate 20 DF 152- strapless - fairly comfortable

Edited by Shawn Baker - 4/04/15 at 12:03am

In between chasing kids around and converting crib to toddler bed (2 year old started jumping out of crib)

Snuck in just a 20 minute jaunt on incline trainer- max incline 25%- HR peaked 163 (easiest this program has felt yet!!)

4/7/15

This week has me on for trauma call- since yesterday I need to fix 3 broken shoulders, 2 broken wrist, 1 broken clavicle, 1 broken hip and one lacerated thumb tendon-(and a partridge in a pear tree :-D ) lots of people getting hurt this week (and I've got another 5 more days to go- maybe a gravity surge :( )- out of OR tonight at 8pm ( had to get up at 4 to drive girlfriend to airport as she's of to China for 10 days for work)- got home and almost skipped tonight- but 6 operations on for tomorrow already so not sure how much time I'll have then :shock:

Anyway

Airdyne x 5 min warmup

Squats up to one set of 30reps with 225lbs (no belt, ATG, Hi bar)- a lot of breathing going on for last several reps

Airdyne x 15 sec all out sprints x 3 reps with 1:45 rest in between

Finished with incline trainer x 20 minutes max incline 25% - HR peaked at 170 (had to grab onto the handle for about a minute- mentally a bit weak here- but legs pretty cooked from previous activities

Overall some decent work

Seth (the orthopedic equipment rep) wanted another crack at the med balls

I did the 200lb, he did the 150

Load 10 reps to 60" box for time

Him 1:39, 1:11, 1:39

Me 59, 1:03, 55sec (should have been sub 1 min on all three but dropped the last rep of second set- grrrrr!)- but started to kick the 200lbers butt!!

Next 50lb med ball (pick up from ground and push press it to 10ft ceiling)x 10 reps/20lb med ball overhead to ground slams x 10 reps AFAP

Him 51, 46, 45 sec
Me 49, 41,36 sec

Ring rows 2 sets of 10 reps (he did 3 sets)

Nice little conditioning work- I'll likely do some treadmill stuff later tonight after kids asleep

Myles- definitely a set of breathing squats (one did it for 50 reps many years ago- a very unpleasant memory :-)

Am Saturday (had to go in a fix a busted hip first thing though)

Airdyne x 5 min warmup

Deadlifts (no belt, Oly shoes) 400lb x 16 reps (one rep better than last week, but still not quite what I want-20)

Airdyne 20 sec all out sprint = 21 calories-I think this is about as hard as I can possibly go with this

Maybe some more tonight when kids go to sleep- maybe :-D

Tasting blood afterwards - darned hard work (wanted sub 3:10 at rate 20- very close)

Any throwing on the horizon?

Looking back over my training logs my best 5k was 18:37 at around rate 26 done in Jan of 2014

Today did a strapless rate 20 5k



Well still not much of a 5k time but strapless and rate 20- some I'm sure I can get quite a bit faster free rate and strapped in :-D

Came back a bit later for an easy 30 min stroll on incline trainer (max incline 20%-HR peaked at 135)