Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man

So my ab wheel came today. Sick abz will be here in time for summer. #cutting #abz #twomanenteronemanleaveat165 #aesthetics

#bikinibod

Chris Anderson wrote:

So my ab wheel came today. Sick abz will be here in time for summer. #cutting #abz #twomanenteronemanleaveat165 #aesthetics

Poage will leave

#shotsfired

#getoutofmythread

#hashtag

4/22-

W2 accum, unwrapped squat heavy effort

Squat-
135x5
135x5
185x5
225x5
belt on
275x5
315x5
350x3
4x5@375

Close stance high bar squat-
2x10@245

RDLs-
3x5@275

Ab wheel- 5x10

Notes: My squat is going to be a huge focus throughout my lifting "career", and it's going to show starting now. I'm going to be working on every facet of my squat this cycle--wrapped, unwrapped, and now equipped, along with the accessory work needed to build all three. 30" quadz will be acquired sooner rather than later.

Anyway, back when I competed unwrapped (so, high school), I was squatting 375x7 or so for a rep max. This was with a best squat of 446 at 198. I did 20 total reps at that weight today, despite my glute being a little bit achy. I've had it in my head that I'm a terrible unwrapped squatter, but this is a pretty good sign. I'm hoping to be able to hit 475 unwrapped by the end of this cycle. I think 475/530/650 are good goals for unwrapped/wrapped/single ply as of right now.

From my last bench day:



Compare that (285x2) with this (275x2, from mid-January):

Lmao the last set was so fucking bad. As I unracked it, I felt that the bar was really uneven on my back and sliding down a bit on my left side. You can see me pause and think, "hey, I should probably rack this and try again," but no, I take like an eight-step walkout and have to like BTN press the left side of the bar the entire fucking time just to keep it from ripping my humerus out of its socket.


Glute was a bit bothersome today, but not too bad. I'm probably going to foam roll/lacrosse ball/ice it a bunch and see where that gets me.

Just curious, what inspired the ab wheel? I've noticed that you're a fan of Chris Duffin, and I know that he advocates the use of the ab wheel because it keeps a "strong and rigid torso". After hearing him talk about it in one of his videos, I was thinking about giving it a try.

this camera angle is not the best for this comment so take this with a grain of salt but it looked like a couple of reps (maybe 1-2 every set) may have been just a shade high. maybe next time see if you can get a view of the side just to be sure.

I watched his ab wheel video a couple days ago and it did give me the push I needed to finally get one. But ab training has been something I've neglected since forever, and the ab wheel is the only thing I've universally heard has some sort of actual carryover to lifting heavy objects. Jamie Lewis suggests it as well.

It's a piece of equipment I spent $10 on that I can use anytime, anywhere. I can do plenty of variations with it and make it as hard as I want. Also, they're just a difficult movement and anything not easy is good for you.

Brometheus wrote:

this camera angle is not the best for this comment so take this with a grain of salt but it looked like a couple of reps (maybe 1-2 every set) may have been just a shade high. maybe next time see if you can get a view of the side just to be sure.

I think a handful were borderline, but I've had a grand total of one red light for depth in all my meets, so thankfully it isn't a typical issue for me. I didn't want to go ATG in order to take a bit of stress off da glute.

Chris Anderson wrote:

So my ab wheel came today. Sick abz will be here in time for summer. #cutting #abz #twomanenteronemanleaveat165 #aesthetics

Brometheus wrote:

Chris Anderson wrote:

So my ab wheel came today. Sick abz will be here in time for summer. #cutting #abz #twomanenteronemanleaveat165 #aesthetics

Poage will leave

Both of you are going to get rekt.

Chris Anderson wrote:

Brometheus wrote:

this camera angle is not the best for this comment so take this with a grain of salt but it looked like a couple of reps (maybe 1-2 every set) may have been just a shade high. maybe next time see if you can get a view of the side just to be sure.

I think a handful were borderline, but I've had a grand total of one red light for depth in all my meets, so thankfully it isn't a typical issue for me. I didn't want to go ATG in order to take a bit of stress off da glute.

Jason Manenkoff would have some choice things to say to you.

https://www.facebook.com/photo.php?fbid=769027729782423&set=a.102698079748728.5819.100000256090691&type=1&stream_ref=10

Stop twerking before you squat too. I think I've told you this before.

Page is currently unavailable.

Also, quit fucking saying twerking.

Chris Anderson wrote:

Page is currently unavailable.

100 comment long tirade about high squatting and how stupid some judges are.

Chris Anderson wrote:

Also, quit fucking saying twerking.

Stop twerking first and I'll consider it.

Anybody can watch my videos and see the depth for themselves. I don't get any favoritism from judges.

4/24-

W2 accum, bench HE

Bench-
45x5
95x5
135x5
185x5
205x5
225x5
245x5
265x8 (PR?)
2x3@265, narrower grip

Press-
up to 155x3

DB rows-
work up to 3x10@105s

Banded overhead tricep extensions-
3x20

DOH static holds-
315x5x10seconds

Notes: Shoulder is starting to be a bit bothersome so I will start doing a bit more mobility work on that front plus icing. Elbow is feeling good though. Narrow grip work will be emphasized to take some stress off the shoulder. I haven't had shoulder problems for years so I'm not entirely sure how to go about working around it.

4/25-

W2 accum squat and deadlift RE

Squat-
132x5
220x5
264x5
308x5
3x8@330

Deadlift-
135x5
225x5
315x5
365x5
2x8@405
1x7@405

HS low row machine- 3x20
Leg press- 3x10, 1x20
Ab wheel- 5x10

Notes: Did a more extensive warm up today with more foam rolling and voodoo floss work than I would normally do. It helped a bit. I just can't seem to figure out what actually triggers my glute issues. There's no pattern to when it bothers me and when it doesn't, other than giving it a lot of rest between sessions, but I can't start squatting every other week, so that's not really an option for me. Squatting more straight up and down helped a bit, but so did moving my stance out and then sitting back more.

Deadlifts were done with weightlifting shoes and my glute had zero pain during these, even after being somewhat bothersome during squats.

4/26-

W2 equipped bench

Bench-
45x5
95x5
135x5
wrist wraps on
185x5
slingshot on
225x3
265x3
285x3
315x1
shirt on
315x3- 3 board
350x3- 3 board
365x3- 2 board
390x3- 2 board
365x3- 2-1-1 board

Notes: Really good session today. The shirt is getting easier to get on and loosening the sleeves helped get it further up the arm a bit, which makes it easier to get lower as it doesn't lock up quite so early. Everything had a lot faster descent and I'm getting better at controlling the weight. I had a bit of trouble getting down to the 1 board the first time on the last set, but the last one was probably my best rep of the day. Looking to keep working down and get it touching by the end of May.

Your last few sets on bench kept looking better and better. It's just a matter of getting comfortable with the movements in the shirt. I'll agree your last rep with the one board was the best.

It's really just a matter of knowing what to expect. On the first rep going to the one board, I couldn't really tell where I was at and I had trouble finding it. You can see me really struggle to control it down there. Then after I got it, I knew exactly where to go to find the board and the rep was the best of the entire session. The more I work in a good environment like at Magni and be around people who are really knowledgeable about this stuff, the more I will benefit.


As a side note, my triceps are going to get fucking massive from all this shirt work. The amount of work they have to do is tremendous. It should really benefit the middle/top portion of my raw bench.