My Training Log

Baker Barbell 5x5 Intermediate

This program ran from 1/16/2023 to 3/16/2023 for a total of 37 workouts.

Week 1

Baker 5x5 - Day 1
Intensity Deadlift / Volume Squat
Monday, January 16, 2023

Squat 5x5 @ 295

Deadlift 1x3 @ 425

Chin-ups 26 @ BW

Back Extensions 4x12 @ BW

Baker 5x5 - Day 2
Intensity Press / Volume Bench
Wednesday, January 18, 2023

Strict Press 1x4 @ 175

Bench Press 5x5 @ 245

Dips 4x12 @ BW

Baker 5x5 - Day 3
Intensity Squat / Volume Deadlift
Friday, January 20, 2023

Squat 1x3 @ 355

Deadlift 5x5 @ 350

RDL 3x8 @ 210

DB Row 3x8 @ 110

Week 2

Baker 5x5 - Day 4
Intensity Bench Press / Volume Press
Monday, January 23, 2023

Bench Press 1x1 @ 315

Bench Press 1x5 @ 285

Strict Press 5x5 @ 150

Strict Press 3x8 @ 120

Dips 3x12 @ BW

Back Extensions 3x12 @ BW+25

Lat Pulldowns 3x8 @ 100

Trap Bar Shrugs 3x10 @ 430

Baker 5x5 - Day 5
Intensity Deadlift / Volume Squat
Wednesday, January 25, 2023

Squat 5x5 @ 300

Squat 1x7 @ 270

Deadlift 1x3 @ 450

Chin-ups 26 @ BW

Back Extensions 4x12 @ BW+45

Baker 5x5 - Day 6
Intensity Press / Volume Bench
Friday, January 27, 2023

Strict Press 1x2 @ 195

Bench Press 5x5 @ 250

Close Grip Bench 4x5 @ 185

Dips 3x10 @ BW+10

DB Curls 1x5 @ 60

Week 3

Baker 5x5 - Day 7
Intensity Squat / Volume Deadlift
Monday, January 30, 2023

Squat 1x3 @ 370

Deadlift 5x5 @ 355

Seated Leg Curl 3x12 @ 150

Seated Leg Curl 1x15 @ 135

Back Extensions 4x12 @ BW+50

Baker 5x5 - Day 8
Intensity Bench Press / Volume Press
Wednesday, February 1, 2023

Bench Press 1x3 @ 315 🏆

Bench Press 1x11 @ 225

Strict Press 5x5 @ 155

Lat Pulldowns 4x12 @ 90

DB Curls 1x5 @ 60

Trap Bar Shrugs 3x10 @ 450

Baker 5x5 - Day 9
Intensity Deadlift / Volume Squat
Saturday, February 4, 2023

Squat 5x5 @ 300

Squat 1x8 @ 275

Deadlift 1x1 @ 475

Week 4

Baker 5x5 - Day 10
Intensity Press / Volume Bench
Monday, February 6, 2023

Strict Press 1x1 @ 205

Bench Press 5x5 @ 255

Barbell Rows 3x8 @ 205

Dips 3x8 @ BW

Chin-ups 18 @ BW

Baker 5x5 - Day 11
Intensity Squat / Volume Deadlift
Thursday, February 9, 2023

Squat 1x1 @ 395

Deadlift 5x5 @ 360

Seated Leg Curl 3x12 @ 170

Baker 5x5 - Day 12
Intensity Bench Press / Volume Press
Saturday, February 11, 2023

Bench Press 1x1 @ 340 🏆

Strict Press 5x5 @ 160

Incline DB Press 3x8 @ 70

Cable Row 1x10 @ 80

Tricep Rope Pushdowns 3x10 @ 60

Tricep Rope Pushdowns 2x8 @ 50

Week 5

Baker 5x5 - Day 13
Intensity Deadlift / Volume Squat
Monday, February 13, 2023

Deadlift 1x5 @ 455 🏆

Squat 5x5 @ 310

Baker 5x5 - Day 14
Intensity Press / Volume Bench
Wednesday, February 15, 2023

Strict Press 1x4 @ 180

Bench Press 5x5 @ 260

Tricep Extension 3x12 @ 65

Side Delt Raises 1x15 @ 25

Side Delt Raises 4x15 @ 20

Baker 5x5 - Day 15
Intensity Squat / Volume Deadlift
Saturday, February 18, 2023

Deadlift 1x3 @ 375

Deadlift 5x5 @ 365

Week 6

Baker 5x5 - Day 16
Intensity Bench Press / Volume Press
Monday, February 20, 2023

Bench Press 1x1 @ 320

Bench Press 2x1 @ 315

Strict Press 5x5 @ 165

Strict Press 2x8 @ 135

Tricep Extension 3x10 @ 72

Trap Bar Shrugs 2x10 @ 360

Trap Bar Shrugs 2x10 @ 450

Trap Bar Shrugs 1x8 @ 540

Baker 5x5 - Day 17
Intensity Deadlift / Volume Squat
Thursday, February 23, 2023

Squat 5x5 @ 315

Deadlift 1x3 @ 475 🏆

Seated Leg Curl 3x12 @ 175

Back Extensions 4x15 @ BW+45

Baker 5x5 - Day 18
Intensity Press / Volume Bench
Saturday, February 25, 2023

Strict Press 1x4 @ 180

Bench Press 5x5 @ 265

Close Grip Bench 3x5 @ 225

Close Grip Bench 3x6 @ 185

Close Grip Bench 3x9 @ 135

Side Delt Raises 4x12 @ 25

Week 7

Baker 5x5 - Day 19
Intensity Squat / Volume Deadlift
Monday, February 27, 2023

Squat 1x3 @ 380

Deadlift 5x5 @ 370

Seated Leg Curl 3x12 @ 180

RDL 1x8 @ 225

Baker 5x5 - Traveling Day
Hotel Gym 😂
Wednesday, March 1, 2023

Bench Press 1x1 @ 315

DB Shoulder Press 5x12 @ 55

Side Delt Raises 4x12 @ 25

DB Curls 5x12 @ 45

Baker 5x5 - Day 20
Intensity Deadlift / Volume Squat
Friday, March 3, 2023

Squat 5x5 @ 320

Deadlift 1x1 @ 490

Week 8

Baker 5x5 - Day 21
Intensity Press / Volume Bench
Monday, March 6, 2023

Strict Press 1x1 @ 200

Bench Press 5x5 @ 270

Dips 4x12 @ BW-30

Front Shoulder Raises 4x12 @ 25

Baker 5x5 - Day 22
Intensity Squat / Volume Deadlift
Wednesday, March 8, 2023

Squat 1x1 @ 400

Deadlift 5x5 @ 375

Baker 5x5 - Day 23
Intensity Bench Press / Volume Press
Friday, March 10, 2023

Bench Press 2x1 @ 315

Bench Press 1x1 @ 325

Strict Press 5x5 @ 165

Strict Press 2x6 @ 125

Week 9

Baker 5x5 - Day 24
Intensity Deadlift / Volume Squat
Tuesday, March 14, 2023

Deadlift 1x3 @ 455

Squat 5x5 @ 325

Back Extensions 3x15 @ BW

Baker 5x5 - Day 25
Intensity Press / Volume Bench
Thursday, March 16, 2023

Bench Press 5x5 @ 275

Close Grip Bench 1x5 @ 230

Side Delt Raises 4x15 @ 25

Baker 5x5 - Day 26
Intensity Squat / Volume Deadlift
Saturday, March 18, 2023

Squat 1x3 @ 370

Sumo Deadlift 5x5 @ 380

Seated Leg Curl 2x12 @ 185

Week 10

Baker 5x5 - Day 27
Intensity Bench Press / Volume Press
Monday, March 20, 2023

Bench Press 1x1 @ 315

Strict Press 5x5 @ 135

Incline Smith Bench 3x12 @ 135

DB Fly 3x10 @ 35

Tricep Extension 2x10 @ 72

Barbell Front Raises 1x8 @ 80

Baker 5x5 - Day 28
Intensity Deadlift / Volume Squat
Thursday, March 23, 2023

Sumo Deadlift 1x1 @ 485 🏆

Squat 5x5 @ 330

Seated Leg Curl 3x12 @ 180

Back Extensions 4x15 @ BW+55

DB Curls 1x10 @ 45

Baker 5x5 - Day 29
Intensity Press / Volume Bench
Saturday, March 25, 2023

Bench Press 5x5 @ 275

Strict Press 1x2 @ 185

Arnold Press 3x10 @ 50

DB Fly 4x12 @ 35

Barbell Front Raises 3x15 @ 60

Week 11

Baker 5x5 - Day 30
Intensity Squat / Volume Deadlift
Tuesday, March 28, 2023

Squat 1x2 @ 390

Deadlift 5x5 @ 390

Baker 5x5 - Day 31
😔 Intensity Bench Press / Volume Press
Thursday, March 30, 2023

Bench Press 1x1 @ 325

Strict Press 1x5 @ 160

Incline Smith Bench 4x15 @ 135

Smith Shoulder Press 4x10 @ 115

Tricep Extension 4x10 @ 50

Baker 5x5 - Day 32
Intensity Deadlift / Volume Squat
Saturday, April 1, 2023

Sumo Deadlift 1x1 @ 500 🏆

Squat 5x5 @ 335

Squat 1x10 @ 225

Week 12

Baker 5x5 - Day 33
Intensity Press / Volume Bench
Tuesday, April 4, 2023

Strict Press 1x1 @ 205

Push Press 1x1 @ 225 🏆

Bench Press 5x5 @ 275

Incline Smith Bench 3x8 @ 185

Baker 5x5 - Day 34
Intensity Squat / Volume Deadlift
Thursday, April 6, 2023

Squat 1x1 @ 405

Deadlift 5x5 @ 395

RDL 1x5 @ 265

Baker 5x5 - Day 35
Light Day
Saturday, April 8, 2023

Bench Press 1x1 @ 275

Incline Smith Bench 3x10 @ 185

Strict Press 3x5 @ 90

Week 13

Baker 5x5 - Final (Test) Day
Mock Meet (1,270 Total)
Tuesday, April 11, 2023

Squat 1x1 @ 375

Squat 1x1 @ 415 🏆

Squat 1x1 @ 435 🏆

Bench Press 1x1 @ 275

Bench Press 1x1 @ 315

Bench Press 1x1 @ 335

Sumo Deadlift 1x1 @ 455

Sumo Deadlift 1x1 @ 500

Sumo Deadlift 1x1 @ 530