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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: 1085 |
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 Posted: 5/30/12 at 9:08pm |
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5/30/12
ok, back at it, thought about a whole week off but I just can't do it jump rope x 500 CG high pulls 245lbs x 3 sets of 5 front squats (dropped training wheels and got rid of bench and went ATG) 245 + JS green bands 2 sets of 5 (hamstrings started to cramp after 2nd set so abandoned set 3)- haven't done full squats in a while- felt great/tough strict OH press 155lbs 3 sets of 5 will continue with a bit of a strength cycle for next 3-4 weeks, continue to throw 2 x weekly if possible will maybe get 1 game in over the summer (possibly Flagstaff)- then hopefully can get 2 or 3 in the fall
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1085 |
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Posted: 6/02/12 at 3:29pm |
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6/2/12
only time for quick workout today (on call) jump rope 300 hip snatch 155lb 5 sets 5 30" box jumps with 50lb vest 5 sets 5 50 lb med ball push press releases 5 sets 5 went to circus with kids last night (Ringling Bros)-last time I went was about 37 years ago- had a great time and then got to go back stage, met with their Ukrainian strongman (Dymitrio (sp) and his Bulgarian assistant Mikoff (sp)- got to play around with their 170lb KB and bend some nails- fun stuff
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Shawn Baker
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Posted: 6/04/12 at 9:00pm |
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6/4/12
change of gears
met with local olympic lifting coach to see about getting some help with the lifts- said he doesn't really train people unless they are training to compete at oly lifting- sooo, I joined USAW and will likely look to compete at it somewhere down the road
will train with him tomorrow night (he has an excellent set up with about a dozen serious lifters, about 10 platforms fully decked out with eleiko stuff)
went home and did a little conditioning
jump rope x about 2 min
50 med ball chest passes with 45 deg release angle into wall 8 sets of 10
20lb med ball overhead slams to wall 8 sets of 10
16 lb wire hammer winds 8 sets of 10
looking forward to tomorrow- hopefully won't be too much of an embarrassment
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chirolifter
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Joined: 5/06/08 Location: United States Status: Offline Points: 1212 |
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Posted: 6/05/12 at 6:44am |
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NICCCCCCCCCCCCCCCCCCCCCCE..........
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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C. Smith
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Top 10 in the USA - '04 -'11 Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6908946 |
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Posted: 6/05/12 at 7:58am |
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Very cool...I bet it won't be too embarrassing cause you won't be using much weight first time, lol.
Who is the coach? |
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Shawn Baker
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Posted: 6/05/12 at 9:37am |
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Joaquin Chavez- also does S&C at the University of New Mexico (says he knows Gene)
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Shawn Baker
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Posted: 6/05/12 at 11:23pm |
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6/5/12
decided next interoffice challenge against the belly surgeons will be sumo wrestling- will do this at the end of the summer (will rent fat suits and a ring)- to train for this apparently I'll need to start consuming some 20,000 cal per day and take 3-4 hour naps at lunch time (might be hard to convince the hospital to accomodate the naps)
training tonigh- first session with weightlifting coach- in one word- totally friggin awesome (ok 3 words)
bunch of volume, lots of technical changes- legs totally crushed by end of 90 minute session- squat presses, OH squats, hang snatches, SG deads, snatches from floor, snatch pulls/ more SG deads, finally a little back squatting- nothing terribly heavy but was definitely hard (up to 80kilos on snatches, 90 kilos on pulls/deads, 100 kilos on squats)
will maybe train again here on thurs, or at least on monday- think I will actually get stronger (esp in legs) as well a certainly technically better- I think this will eventually translate into bigger throws- mostly from improving leg strength
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Shawn Baker
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Posted: 6/07/12 at 11:25pm |
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6/7/12
More olympic weightlifting - great atmosphere, everyone is working hard More technique work Squat presses, a few cleans from knees, a bunch from floor, cleans to front squats, followed by actual full cleans Then some light BTN jerks, jerks from the front probably a little med ball conditioning work on Sat, and maybe some throwing Sunday |
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Daniel McKim
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Posted: 6/08/12 at 8:49am |
Awesome.
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Shawn Baker
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Posted: 6/09/12 at 11:42am |
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6/9/12
some med ball conditioning warm up 2 min jump rope 50lb med ball push releases at 45 degree release angle 5 sets of 10 20lb med ball overhead wall slams 5 set of 10 repeated whole series for total of 200 throws (good quick worlout 30 minutes)
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Shawn Baker
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Posted: 6/11/12 at 10:13pm |
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6/11/12
More oly lifting Jump rope.x.2 min warm up Light OH Squats Light snatch balances Back squats decent weight (focus on very upright position, lots of leg) Snatch grip deads relatively light (100 percent of snatch max for triples) Box jumps Back at it on Wednesday |
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Shawn Baker
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Posted: 6/13/12 at 10:10pm |
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6/13/12
Jump rope OH Squats light Snatch from hang Snatches from ground up to 70k triples Front squats light Cleans from floor to 100k triples CG deadlifts light Legs continue to get worked, making a lot of changes per coach Maybe a few thoasand more reps and ill have something that resembles technique |
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Shawn Baker
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Posted: 6/16/12 at 8:20pm |
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6/16/12
conditioning
jump rope x 2 min
50lb med ball push press release to ceiling 5 sets of 10
20lb med ball overhead wall slams 5 sets of 10
repeated both twice for 300 total throws
taking a break from the throws for a while to retrain my body to remain upright (hence olympic lifts coaching) and get legs stronger relative to back- will find out in a few months if its helping
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chirolifter
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Posted: 6/18/12 at 11:08am |
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Sounds great Shawn.. Tell Joaquin I said hello. He is a great guy and knows his stuff... Keep at it bro...
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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Shawn Baker
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Posted: 6/18/12 at 8:29pm |
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6/19/12
more training with olympic coach
jump rope x 300
OH squats -light
snatch balances- light
snatches from knee- light
snatches from ground- light
back squats- medium
legs continue to get crushed by this, also holding snatches overhead building up some much needed static strength (long arms are not my friends with this stuff)
more on Wednesday
Gene- will keep at it- definitely have some major strength deficiencies with regard to this stuff-- Joaquin says howdy
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adambrezina
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Joined: 10/17/10 Status: Offline Points: 275 |
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Posted: 6/18/12 at 10:45pm |
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Good training old man. I hope you and the family are doing great. Hope to see you and compete with you very soon
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Shawn Baker
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Posted: 6/20/12 at 8:39pm |
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6/20/11
spent day fixing and replacing shoulders- fun stuff!!
more Oly training
jump rope x 250
squat presses
BTN Jerks
clean from knees + jerks
full cleans from floor + jerks- up to 90k
front squats 5 X5 at 100k
continue to stay with light/moderate weights working technique (tiring trying to hold correct positions but getting better)
probably med ball again on Saturday
I think body weight is creeping up slightly with all the leg volume
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Shawn Baker
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Posted: 6/23/12 at 11:43am |
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6/23/12
more conditioning- (need it for the oly sessions as they are all go for 1-1hour 15 minutes)
20lb med ball overhead wall slams 10 sets of 20
low (30inch) box jumps 10 sets of 5 (done "Ingleton" style- minimal knee bend on landing)
wife says gut looks smaller and bodyweight up about 5lbs- so good trend
celebrate my baby girl turning 2 today
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Pingleton
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Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2144 |
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Posted: 6/23/12 at 3:06pm |
 Good work!
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2817 |
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Posted: 6/25/12 at 1:54pm |
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i don't see any throwing going on in here? lol hey big guy, hope all is well.. bummed I couldn't make alb this year, hopefully next, then 2014 as a pro!! lol
are you going to make it out for flag? take care brother
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Shawn Baker
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Posted: 6/25/12 at 8:28pm |
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6/25/12
Day spent fix'n and replacing knees x5 Back with oly coach Light OH squats Snatches from knee light Snatches from floor Oly style back squat ”testing” stopped at 190kilos x single then down to 140K for 3x3 Jake, taking a throwing break to get some legs and learn to stay upright, looks like throws are moving along for you, ABQ next year is going to be special (masters worlds, Pros, 12 to 13 classes per day, we're going to double our already huge field size |
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Shawn Baker
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Posted: 6/27/12 at 8:40pm |
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6/27/12
jump rope x 200
more oly lifting with coach (nice to just show up a do what he says- don't have to think or worry about workout- just get after it)
squat presses-light
lots and lots of light cleans from knees and then a bunch more from the floor up to 90k- just working positions and timing
finish with some deadlifts 4 sets 5 with 120k
conditioning work Saturday I imagine
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Shawn Baker
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Posted: 7/01/12 at 5:01pm |
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7/1/12
Jump rope 200 50lb med ball push press releases 10 sets of 5 reps 20 lb med ball overhead wall slms 10 sets of 5 36” box jumps 10 sets of 5 |
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Shawn Baker
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Posted: 7/02/12 at 8:46pm |
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7/2/12
Jump rope x200 Muscle cleans 40k 5x5 Muscle clean 2/clean from knee 2 40k x 4 sets Muscle clean 2/ clean from floor 2 40k x 4sets Cleans from floor x 6 double up to 100k oly style back squats 100k x5, 120 x 5, 140 x 4, 160 x 3,.170 x 3, 140 x 5 |
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Shawn Baker
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Posted: 7/05/12 at 8:41pm |
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7/5/12
Jump rope x 150 Muscle clean and push press 4 sets of 3 Power clean and jerk from floor 5 sets of 3 up to 85k Clean pulls 5 sets of 5 up to 130k Again another ”technique” session Coach wants me to do a squat workout on Saturday to build up my puny legs some morr |
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Shawn Baker
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Posted: 7/07/12 at 6:58pm |
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7/7/12
garage
jump rope 150
squat presses 135lb 3 sets 5
BTN jerks up to 190lb x 2 (70%)
front squats 175 x 2, 210 x 2, 245 x 2, 265, 2 280 x1 (80%)
36" box jumps 3 sets of 5
high bar back squats 220 x 5, 265 x 3, 315 x 3, 355 x 2 (80%)
20 lb med ball overhead wall slams 5 sets of ten
shut down workout (on call have to go fix 17y/o that fell out of tree and broke wrist and elbow, will also get to fix 2 hips in the am)
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Shawn Baker
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Posted: 7/09/12 at 11:13pm |
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7/9/12
Back at oly gym Coach ”how was the squat workout?” Me ”good” Coach ”great, why don't you do some more squatting today” This olympic lifting seems to involve a lot of squatting  Jump rope x 200 OH squats 60k 3 sets 5 Snatch balances 60k 3 sets 5 Front squats 80k x 5, 95k x 3, 110k x 3, 120k x 3, 130k x2 (80%) Box jumps 30” 3 sets 5 High bar back squats 100k x 5, 120k x3, 140k x 3, 160k x 3, 170k x 2, 180k x 2 (90%] |
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Big Ed
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Posted: 7/10/12 at 12:00am |
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Jealous of all the squatting!!! Damn wish I could get back under the bar. Will you be in Ptown??
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bigirish01
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Posted: 7/10/12 at 10:01am |
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Squats are the cure for everything! Lol.... Lookin good Shawn! 190 oly is no joke! those are tough! They will also give you some massive legs and traps!
What is the date for ABQ next year?
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Jay "Big Daddy" O'Neill
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Shawn Baker
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Posted: 7/11/12 at 8:56pm |
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7/11/12
back at oly gym
jump rope x 200
squat presses 60k 3 sets 5
BTN Jerks 70k x3, 80k x 3, 90k x 2, 100k x1
C&J from knees- 3+1 (clean 3 jerk last one) 65k, 70k, 70k, 75k
C&J from floor 3+1, 65k, 70k, 75k
C&J from floor 2+1, 80k, 90k, 100k, 105k
C&J single 105k
Clean pulls from floor- 120kx5, 125k x5, 125k x5
good workout- cleans getting better
homework for the weekend is.......
.. more squats
Jay- having a blast (like throwing, I wish I would have started younger)
Ed- no P-town this year- work is crazy and buying new home nex week has got my time (and cash) at the moment)- what's the deal with your dang achilles?
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Shawn Baker wrote: