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TRAINING LOG: S. BAKER

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Shawn Baker View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/17 at 2:47pm
Ok, back up to altitude and back after it

Yesterday I ended my zero carb experience after completing the 30 days I set out to do- i had some macadamia nuts and around 5 strawberries and an equal number of raspberries mixed in heavy cream (around 50 grams or so), these were the things I felt I was missing but surprisingly they were fairly less satisfying then I thought they would be, far better was the bacon and eggs as well as the ribeye I also at yesterday- today's workout occurred after fasting x 16 hours or so

Started with jump rope x 100reps

Then light power snatches with 135lbs x 20 singles

Did a few box jumps up to the 48" one I did here in video below (can't stand up all the way on box as my head would hit ceiling :shock: )

Then tried out my 75lb med ball for some push press releases, finally after about 2 years of trying off and on I got it to hit the ceiling (on 3rd attempt with my daughter's encouragement)

Went back to jumping and did 10 counter-movement jumps (no aporoach) and tried to touch 10'6" ceiling- got it 4/10

Back to med ball (50lb this time) for more push press releases 10 sets of 3, nice power here

Then hopped on rower, no warmup and pulled a quick minute (more comfortable then I thought it would be despite altitude, likely no huge effect over just 1 minute, also slipped off seat for last 5 stroke (droppping to 1:17s)-

https://m.youtube.com/watch?v=2BB6H_FG7H8



Should quickly be over 400m soon I'd guess
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/17 at 8:07pm
Training today was fairly low key

Rode airdyne bike for intervals of 5,1,4,2,3 minutes at around 275 watts/20 cal per minute

1k row easy

10 x 5 sets of hanging leg raises

Back is not happy at the moment so giving it a bit of a break (yesterday was a 20 minute ice bath)

Just as a matter of observation I concluded my zero carbohydrate experiment about 3 days ago and then introduced a relatively small amount of carbohydrate via some fruit and nuts- noticed a fairly reliably unhappy GI system which is certainly related to diet as it happens pretty consistently when I add carbs back in- also the back pain issue which certainly could be coincidence, but certainly not discounting fact that diet could impact

Last night I resumed zero carb stuff, suspect back will be good in a few days regardless
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/17 at 3:57pm
Another "rehab" day- back definitely improving but not yet ready to push it

Did airdyne 1 minute intervals (25 cals/375 watts)/ "mama bear" 56kg/124lb KB swings x 10/10 hanging leg raises-knees to elbow

X 10 rounds with about 2 minutes between rounds

Moderate volume/intensity today


Food today = 1 ribeye
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Bit more of the same


1 min airdyne bike (AD6 model) @ 480 watts/30 cals-124lb KB swings x 20 reps-hanging leg raises x 20 reps-----just 3 rounds on about 3-4 minutes rest in between

Fairly short but tough work

Thought about rowing as back is nearly normal but decided to give it another day

Breakfast was 5 hamburger patties, dinner will be a T bone steak
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/17 at 2:45pm
1k easy rowing wu

Jump rope x100

20lb med ball overhead to wall slams x 5 sets of 5

20lb med ball chest pass to wall 5x5

20lb med ball overhead to ground slams 5x5

Plyopushups off 6" boxes 5x5

50lb med ball floor to ceiling throws 5x5

50lb med ball push press release to ceiling 5x5

124lb/56kg KB swings 1 set of 50 reps (video)

https://m.youtube.com/watch?v=GshLh-rIBUY

Airdyne 1 min (35 calls/575 watts)

Another back rehab, no rowing, easy-ish day
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/17 at 3:59pm
Tested out back a bit today

Went for a 1 minute effort- 30 sec at 1:15 and back said not quite yet so shut it down

On to some light cambered bar bench press and some hammer curls (just a little muscle pump stuff)

8 year old girl and I did a conditioning circuit (you go/I go)

Jump rope x 100/KB swings x 10 (124lb me/25lbs her)/30 sec airdyne sprint

5 rounds of this- we were both glad to be done (she is made of iron)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/17 at 5:08pm
Jump rope x 100

Plyopushups from 12" boxes 5 sets of 3

75lb med ball push for maximum distance x 20 singles

50 med ball pushpress release to ceiling 10 triples

Strict ring chin ups 10 sets 3

Inverted ring rows 10 sets 3

Airdyne bike sprint x 30 secs (25 cals)

My 8 year old girl did this stuff with me :D

Decent - still babying back a bit
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/17 at 12:46pm
Dragging along- still avoiding tough direct back work

1k easy row

100 jump rope

176lb KB swings x 5 sets 10 reps

315lb high box squats 5 sets 20 reps

Airdyne bike sprints x 15 secs - 5 reps (2-3 min rest) 15,14,13,15,15 calories

30 sec airdyne sprint 24 cals (followed by 3 minute of motionlessness)

Zero carb and fasted today
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/17 at 1:36pm
Still avoiding hard rowing but trying to keep some level of intensity

Row easy 1k

Jump rope x 100

Hang power snatches 95lbs 10 sets of 3

Drop (plyo-push-ups) from 12" boxes 10 x 3 reps

50lb med ball push press releases to 10'6" ceiling 10 sets of 3

Cambered bar bench press to 250lb single

Then 25 reps at 135lbs

60 lb dumbbell hammer curls 1 set of 50 reps (25 each arm alternating)

40 degree incline treadmill sprints- 15 secs x 5 reps with 3-4 min rest in between

This was done while fasted and on zero carb diet
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/17 at 10:14pm
Back in California

Decent workout but still working around some back pain

Speed deadlifts 315lbs 10 sets of 3

12" Drop push-ups x3/50 lb med ball ground to sky throws (snatchlike motion) x 3 ---10 rounds

80lb 1 hand KB swings x 20 (10L/10R alternating)/100 jump ropes-- 5 sets

1 min row with rate restricted to 30



Done on slightly dirty gym rower drag maxed at 207- back not happy after 30 secs but just finished it out (sigh)

30 sec stationary bike sprint against max resistance- followed by 2 minutes of sitting stool for nice hydrogen ion bath
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/17 at 6:35pm
Row 1k easy

Jump rope x 100

20lb med ball over head to wall slams 5x5

20 med ball chest passes to wall 5x5

20 lb med ball overhead to ground slams 5x5

20 lb med ball pushpress release to 15-16 ft 5x5

Again all med ball reps are done for maximum acceleration and intensity

80lb 1 arm alternating KB swings x 20/100 jump ropes x 5 rounds

40 m weighted sled pushes added 90,135,180,135,90lbs

Bike sprints x 20 secs x 5

Good intensity plenty of energy

Zero carbohydrate!
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Gym time today (on 18 hours fasted)

1k easy row

Jump rope x 100

250lb BTN jerks x 8 singles

Bunch of upper body- body building fluff

Vertical chest press, cable flys

Seated rows

Dumbell hammer curls (up to 100lbers)

80lb 1 arm KB swings x 20/100 jump rope x 5 sets

Incline treadmill sprints x 20 seconds 15degree incline at 6,7,8,9,10,11,12mph on 80 seconds rest- saw my highest ever recorded HR of 182
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/17 at 3:57pm
Another day of fasted training and another solid workout

Row 1k easy

Jump rope x 100

Snatch grip high pulls off low blocks with 225lbs 10 sets of 3- bar to clavicles (felt easy)

12" drop plyopushups 10 sets of 3

Machine overhead press

Dumbell lateral raises

Hammer curls (going through a bit of a bodybuilding phase :D )

80 lb 1 arm KB swings x 20/100 jump ropes- 5 rounds

More treadmill incline sprints 5 x 20 secs at 15 degrees and 10mph on 80 secs rests
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/17 at 4:15pm
Been on vacation out on Whidbey Island, Washington state

No access to a gym so just a bunch of hill sprints, bounding, jumping, push-ups and throwing big rocks around

Today

10 x 120m steep hill sprints with about 90 sec recovery between (length of time to walk back down hill)

Clapping push-ups 10 sets of 5 reps
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/17 at 1:24pm
Back from vacation- mostly just a bunch of hill sprints and push-ups- glad to have access to gym again

Row 1k easy

Jump rope x 100

Hurdle hops 3 x 24" hurdles then 36" box x 10 sets

12" drop push-ups 10 sets of 3 reps

50lb med ball push press releases to ceiling 10 sets of 3

Cambered bar bench up to 265lbs x single then 295x10, 185x10, 135 x 20

60lb dumbell hammer curls x 20 reps per arm x 1 set

Wanted to do airdyne bike sprints but bent bolt on pedal by pushing too hard (damn)

So did some 250 m rowing repeats-target was 1:20 at 32spm (still refraining from pushing hard on rower)






Starting 3rd consecutive month of zero carb diet- continue to do very well at this point
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/17 at 2:09pm
50lb med ball ground to ceiling (10'6") throws 5 x5

176kb KB swings 5x5

200lb med ball loads to 60" box 5x5

Deadlifts 405lb 5x5 (no belt)

Fasted workout- basically just some easyish back work today!
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https://m.youtube.com/watch?v=K9x4_e_EObg

10 rounds of the above- fairly decent and intense work

Finished with an easy 500m row 1:30.0 @ 25spm- max drag

http://breaknutrition.com/link-between-sugar-glycation-and-joint-health/

Little article I wrote for "breaknutrition.com"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 3/03/17 at 2:19pm
More stuff

1k easy row

Jump rope x 100

12" drop push-ups x 3 (10 sets)

50lb med ball push press releases to 10'6" ceiling x 3 (10 sets)

Cambered bar bench press to 270lb single, 225x 7

Ring strict chin ups 10 sets of 3

60 lb dumbell hammer curls 25 reps each arm alternating

40 degree incline treadmill sprints x 15 second (5 rounds)

Felt very good, energy is quite high, strength improving

Fasted and around 65 days essentially zero carb
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/17 at 5:49pm
Kind of a recover-ish day today

Started this morning with a 30 minute ice bath

Ate 1.5 lb chuck roast and 1lb of bacon

Then just a little bit of light training

High box squats 315lbs x 20 reps x 10 sets (about 3 min recovery between sets, heart rate to 170 on last few sets)


https://m.youtube.com/watch?v=7WysumUUEwM
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/17 at 2:32pm
Some exlosivitey training

Row 1k wu

Jump Rope x100

Snatch grip high pulls @ 225lbs 10 sets of 3

Vertical jump testing x about 15 attempts- getting to right at 30"

Military strict press 95lbs x 20, 10 reps

Dumbell curls 60lbs x 40 reps ( 20 each arm)

A little training with my 9 year old daughter at the end
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/17 at 5:41am
Originally posted by Shawn Baker Shawn Baker wrote:


Ate 1.5 lb chuck roast and 1lb of bacon


Borrowing directly from Jeff Kaste's thread:


Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/17 at 10:25pm
More non-rowing stuff (eventually get back to it, but focus at moment is more towards putting on some muscle

1k wu row

Cambered bar bench press to 275lb x 1, 225lb 5 x5
'
Ring rows 5x5

Pull-ups 5x5

Had to refrain myself from doing some conditioning stuff :shock:

That's it

Put down 4.5 lbs of meat today!!

Tom- maybe so, will have to take a look
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Yesterday forgot to log- but basically a bunch of medicine ball throws and slams and some conditioning

Today

1k row warm up

Cambered bar bench to 280lbs (my previous best with that bar is 290lb done when I was about 50lbs heavier so strength is definitely improving)

Then down to 185lbs x 5 sets of 10 reps

176lb KB swings x 35 straight reps (a new lifetime PR, previous best was 28 I think)

Finished with 15 second treadmill sprints on 40 degeee incline x 5 reps

Nearly 3 months on zero carb diet and I continue to make steady improvement in both strength and body composition (also general health is excellent)
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1k wu row

Jump rope x 100

18" depth jumps x 25

185lb jump squats

500lb high box squats 3 sets of 10 reps

135lb 18" step ups (10L/10R alternating) x 3 sets

Solid work- work capacity and strength continue to be great, hopefully back on rower in a few more weeks

Food today so far 2.5 lbs ribeye steak!!
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Continuing along

Row 1k wu

Jump rope x 100

12" drop push-ups 5 sets of 5

Cambered bar bench press to 285lbs single (5 year PR!)

Then 205lbs x 8,7,6

Ring chin ups 8,7,6

60lb dumbell hammer curls x 1 set of 15 reps per arm

Airdyne bike sprints 3 x 20 seconds at max intensity on about 3-4 minutes recovery (video below)

https://m.youtube.com/watch?v=RqMfZgC85Ls

About 3 months along on zero carb diet- currently going around. 4-5 lbs of meat daily, despite lots of calories remaining lean (pic below) getting stronger, great recovery and high intensity in gym, health is top rate as well, 50 years old , no hormones or drugs required

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Quick Sunday workout after spending about13 hours driving yesterday

Row easy 1k wu

Jump rope x 100

Deadlifts up to 405lbs x 17 reps, no belt, Olympic lifting shoes- I've been pretty meticulous with recording my training and this is the most reps and easiest it has been in years (and back is still not quite 100%)- so unquestionably getting stronger- hard to not consider diet of lots of (4-5lbs daily) meat as a significant factor

30lb dumbell lateral raises

85lb dumbell hammer curls

15 sec incline sprint repeats

Will be interested to see how next round of rowing training goes
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Day to day recovery continues to be outstanding, likely helps that all meat diet seems to be optimal for my sleep

1k row

Jump rope x 100

24" depth jumps x 20 singles

205 lb jump squats x 3/3 double leg hops-- 5 sets

12" drop push-ups x 3/20 lb med ball chest pass x 3--- 5 sets

Machine vertical chest press to ful stack x 3

35lb dumbell lateral raises x 10 reps

90lb dumbell bicep curls x 10 reps each arm

15 sec incline treadmill sprints with 1 minute rest at 15 degrees - 10, 11, 12 mph- saw highest ever HR today 184

Heart rate reserve is the most it's been since I've bothered to check (2 years) 52-184- likely quite a bit higher still as my resting rate is done while sitting on erg so most likely lower on first waking and I'm pretty sure it will go higher than 184
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Just humming along

1k rowing wu

Jump rope x 100

50lb med ball push press releases to about 11ft 10 sets of 3

50lb med ball ground to air (snatch motion) again about 11 ft 10 sets of 3

Machine low pulley rows to complete stack x 10 reps (fairly easy)

Dumbell lateral raises x 10 reps at 35, 32.5, 30lbs

Dumbell hammer curls (alternating arms) x 10reps each arm at 95,90,85lbs

18" step ups 5 reps each leg alternating @135, 185, 225lbs

Incline treadmill 15 second repeats at 15 degree incline at 10, 11, 12.5 mph on 45 seconds rest (again saw another max heart rate PR of 186 today)

This work was done fasted and was followed by crushing 2.5lbs of ribeye afterwards
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Recovery continues to be great so I'll keep pushing intensity

5 min stationary bike wu (rowers unavailable)

Jump rope x 100

20lb med ball overhead to ground slams (hard as possible each rep) 10 sets of 3 reps

20lb med ball push press releases to about 16-18 ft high 10 sets of 3 reps

Deadlifts to 405lbs x a surprisingly easy 18 reps (clearly strongest in several years, no drugs, no hormones, no supplements and a pure meat only diet) (video)

https://m.youtube.com/watch?v=eeNCi95Uupc

Vertical chest press to stack x 5 reps

Pec deck

100lb dumbell hammer curls 10 reps each arm

Incline treadmill sprints 15 seconds at 15 degree incline on 45 sec rest at 10, 12, 13 mph (treadmill began smoking so had to stop :shock: )

Post workout was 2lbs of ground beef
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Yesterday just a few hill sprints outside for an easy day

Today

Row 1k wu (heart rate lowest I've seen on wu row)

Jump rope x 100

12" drop push-upsx 5/ 20 lb med ball chest pass to wall x 5 ---5 sets

20lb med ball overhead to ground slams 5x5

20lb med ball overhead to wall slams 5x5

Snatch grip high pulls from low boxes 185lbs 5 x5

Machine Low pulley row-entire stack 3 sets of 8

Dumbell lateral raises 35lb DBs 3 sets of 8

100lb hammer curls 2 sets of 8 each arm, 75lb 1 sets of 15 reps per arm

Continues to add in a little more bodybuilding stuff than normal for a while- definitely continue to see strength improve :D
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