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

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun Apr 27, 2014 6:18 pm

4/27-

W3 accum, deadlift HE

Deadlift-
135x5
225x5
315x3
365x3
405x3
455x1
tried weightlifting shoes on
455x1
went back to wrestling shoes
455x3
455x3
455x5

SSB squat-
135x5
135x5
185x5
225x5
250x5
275x5
275x5

t-bar row machine thingy i dunno what to call it-
a fucking lot

Notes: Deadlifted at Magni Barbell today to use the deadlift bar. Glute was meh, but not bad. Strength felt like shit so I kept with 455 instead of 475 like was written. I'm just going to do my deadlift training by feel--I actually think I end up getting more quality work in this way. I might end up doing some RPE-style training.

I put baby powder on for 455 and the reps were so much easier. Maybe I just need to do it as a mental thing, cause my lockout has felt like shit lately. I would have gone for at least a couple more reps but the collar on the left side sucked and the weights slid way over.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 12:47 am


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 1:13 am

2 things.

First, oly shoes and knee sleeves? Who ARE you?

Second, How did you like the safety bar? Is that the one that's cambered? I can't tell exactly from this angle but I'm going to assume no... Did you use your normal squatting numbers with it or did you tweak it one way or the other?

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 1:19 am

I've squatted in weightlifting shoes since like last September. I tried them on the one single at 455 because I wanted to see how they made my glute feel--I pulled in them on Friday after squatting and it felt fine, but no such effect during this session. I'm still searching for things that trigger/help out this glute issue. I just can't seem to figure it out; it is very enigmatic. And I use the knee sleeves on all my unwrapped work.

As far as the SSB, I've never seen one without a camber. It was a secondary movement for the day so I just went by feel.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 7:08 pm

4/28-

W3 accum, bench RE

Bench-
45x5
95x5
135x5
add chains (~35lb at top, ~25lb at bottom)
185x5
205x5
2x8@225
1x12@225

Swiss bar bench-
45x15
135x15
165x15
2x15@185
narrower grip
185x12

Banded overhead tricep extension-
3x20

Neutral grip pullups-
3x10

Notes: Triceps and pullups were supersetted. The last set of swiss bar bench was with a really shitty setup--my hands weren't centered on the handles and I was fighting to keep the bar level the entire time, as it was trying to pitch back. Good session overall, my elbow has been feeling good and working a narrower grip keeps the shoulder feeling great.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 10:32 pm


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 10:45 pm

Ooooooo fancy intro. Movin on up in the world.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon Apr 28, 2014 10:45 pm

You could say things are getting pretty serious.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Wed Apr 30, 2014 4:09 pm

Yesterday--

4/29/12-

Accum W3, wrapped squat HE

Squat-
145x5
145x5
195x5
235x5
285x5
325x5
355x3
385x2
wraps on
415x2

Notes: Just felt really wonky today. Took extra long time doing mobility/rolling/etc before beginning the session. Glute was hurting pretty bad at the beginning, but got better quickly after taking 145 again. 325 was the best feeling set, then I just felt unstable after that and I was thinking too much about the glute. I was supposed to do 415 for 4x5, but I knew it was a bad idea so I cut it off after the double. The reps looked fine on video and the speed was good, but it just didn't feel right.

I need to finally get to sports medicine and have it looked at. An MRI would be a good idea. In the meantime, even more mobility work will be done as well as more extensive warmups. I'm going to reduce squat and deadlift frequency to once a week each, and I will back off from the high intensity stuff at the first sign of trouble. Rep work rarely bothers it. I really just need to take the time to figure out what the hell is the issue and what exactly aggravates it. It may simply be time for a deload to let it feel better.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Wed Apr 30, 2014 8:39 pm

4/30-

extra session

Lots of foam rolling/mobility work

Ab wheel- 5x10
Band pull apart- 5x20
Banded thoracic extension- 5x20
Captains of crush- 5xstatic holds, 3xbunch of reps

Notes: Just catching up on some accessory work that I've been slacking on the last couple of days. During foam rolling, I found a really tender spot on my hip/glute that was only there on the left side (the hurting area) so I worked the shit out of it until it felt better. I did a bunch of hip thrusts to test how it felt after doing various mobility stuff. Nothing really helped it in particular, but I did notice that holding the contracted position was more painful than just the movement.

I don't have a scheduled squat/deadlift day until Friday, so I should be able to get more rest for the glute. In the meantime, more mobility work and stuff to try to figure out what I can do to help it out. Friday is just a rep day, so it shouldn't bother it too much. But at the first sign of pain, I'm dropping intensity or just moving on to a different movement. Health is the priority right now.

As a note, however, my elbow is feeling great and I think my shoulder is doing just fine, too. Once I figure out this glute thing, I'll be 100%.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun May 04, 2014 11:39 pm

Feels good to be back.

4/30-

extra session

Lots of foam rolling/mobility work

Ab wheel- 5x10
Band pull apart- 5x20
Banded thoracic extension- 5x20
Captains of crush- 5xstatic holds, 3xbunch of reps

Notes: Just catching up on some accessory work that I've been slacking on the last couple of days. During foam rolling, I found a really tender spot on my hip/glute that was only there on the left side (the hurting area) so I worked the shit out of it until it felt better. I did a bunch of hip thrusts to test how it felt after doing various mobility stuff. Nothing really helped it in particular, but I did notice that holding the contracted position was more painful than just the movement.

I don't have a scheduled squat/deadlift day until Friday, so I should be able to get more rest for the glute. In the meantime, more mobility work and stuff to try to figure out what I can do to help it out. Friday is just a rep day, so it shouldn't bother it too much. But at the first sign of pain, I'm dropping intensity or just moving on to a different movement. Health is the priority right now.

As a note, however, my elbow is feeling great and I think my shoulder is doing just fine, too. Once I figure out this glute thing, I'll be 100%.









5/1-

W3 accum, bench HE

bench-
45x5
95x5
135x5
185x5
205x3
225x3
250x3
6x3@270, most reps paused

Close(r) grip bench-
2x10@225, TnG

Pullups- a shit ton, sets of eight, different grips
Fat gripz press-
45x5
95x5
135x5
155x5
165x5

Overhead tricep extensions with baseballs- 3x20

Notes: Outstanding bench session on this day. 270 moved fast and everything felt great. My bench keeps on moving up. Moving my grip out helps so much, too. My elbow has been giving me zero problems lately.

Video:





5/2-

W3 accum, squat/deadlift RE

Sled dragging- a bunch

Squat-
135x5
135x5
185x5
225x5
225x5
275x5
4x5@315

Deadlift-
135x5
225x5
315x5
385x5
3x5@425

GHR- 4x10
DB rows- 4x10
Ab wheel- 5x10

Notes: Not a bad day. I just went with how I felt for squatting. Glute wasn't the best but I was able to deal with it. Deadlifts felt great, no issues there. I'm getting better at pulling with a deadlift bar and I feel like I can start making progress on my pull again.





5/3-

W4 accum, bench RE

Bench- 4x8@225, different grips

Band pull aparts- 5x20
Curlz- 5x10


Notes: This was going to be my equipped bench day, but nobody was at 22nd Street when I went there so I just did some repetition work. I will do shirt work on Tuesday in place of the repetition stuff. I could tell I was pretty worn out from not much sleep and having some taxing sessions on Thursday and Friday.






5/4-

W4 accum, deadlift HE

Deadlift-
135x5
225x5
315x3
405x3
455x3
3x3@495, last two sets w/straps
455x3

Pullups- some
Leg extensions- some

Notes: Decent heavy deadlift day. My hands get tore the fuck up using this deadlift bar, so I used straps for the 2nd and 3rd sets with 495. My grip isn't much of a problem, I just don't want to rip all my calluses off and THEN have grip issues. I'm actually probably weaker with straps simply because I can't get into a good position. I have massive problems off the floor when I use straps.

Video to come.


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon May 05, 2014 12:21 am

Chris Anderson wrote:

Video to come.



Oh god. Team Awful MVP.



srs: awesome session today. I enjoyed watching you deadlift (full homo). Deadlift is a lift that has yet to *click* for me, so I'm trying to soak in as much as I can. The broken rib doesnt really help at all, as I can't mess around with a belt and tweak some things I wanna tweak, but I'll try to work around it for now with the advice you gave me.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Mon May 05, 2014 8:51 pm

5/5-

W4 accum, "equipped" bench

Bench-
45x5
95x5
135x5
185x3
215x3
245x3
Slingshot on
275x3
315x2
335x2
345x2
355x3

Farmer walk-
~125 each hand, ~50ft, five trips



In an afternoon session:

Face pulls- 5x20
HS high row machine- 5x10
HS incline machine- 3x15
Back raises- 3x15
Curlz- 1x50

Notes: This was going to be a shirted bench session, but the guy who was going to hold the boards for me left right as I was about to get the shirt on. So, I just worked up with the slingshot. 355x3 wasn't too bad, and I thought about going for a 4th rep. They were touch-and-go, though, so Kyle still has me beat for paused slingshot benching. His reps were probably faster, too. I've been slacking on my grip work so I did some Farmer walk work to finish things off. Turn around with ~250lb in your hands is fucking hard.

Video to come.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Tue May 06, 2014 6:48 pm

hey remember that time that i could squat 135 without feeling like my hip is going to explode?




that was pretty cool wasnt it

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Wed May 07, 2014 2:18 pm

My reps are always faster, and yet we have the same max. I wouldn't read into rep speed--I have a short stroke with a particular strength curve, and so it's apples and oranges. Conversely, I can't grind like you. 355x3 is pretty legit stuff.
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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Wed May 07, 2014 4:02 pm

This is somewhat true, but I have to train my ability to grind or it completely disappears. 331 was my first ever bench that I actually ground out in a meet, and it wouldn't have happened if it wasn't for the intense mesocycle of Swolov getting me used to having a heavy bar in my hands. I didn't really get that much stronger over the intense mesocycle--I barely missed 325 after the base and I likely would have gotten it if I had tried it again.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Wed May 07, 2014 7:21 pm


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Thu May 08, 2014 7:48 pm

5/8-

W4 accum bench HE

45x5
95x5
135x5
185x3
215x3
245x3
265x3
280x9- failed 10th rep at very top, had to do the roll of shame

Press-
45x5
95x5
135x5
155x5
175x5
185x5
200x5

Pullups- x8, superset with each press set

Notes: holy shit

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Fri May 09, 2014 7:47 pm

Bench vid from yesterday




Today:


5/9-

W4 accum deadlift RE

Deadlift-
135x5
225x5
315x5
385x5
4x4@435

Yoke walk-
each trip ~50ft
empty yoke (200lb) x1
290x1
380x2

Farmer walk-
each trip ~50ft
125 each hand x2
175 each hand x2

Leg extensions- a lot

T-bar row- a bunch

Notes: Solid RE deadlift day. I'm not doing direct squat work for a little while, so I figured some strongman stuff will help keep my lower body working while I get healthy.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sat May 10, 2014 2:52 pm

5/10-

W4 equipped bench

Bench-
45x5
95x5
135x5
185x3
215x3
245x3
slingshot on
275x3
315x2

Three board, shirt on
315x3
350x3

Two board
350x3
370x3
385x3
405x3

Notes: Not a bad day for shirt work. Had to use some bands to keep the boards in place until the last set, as there wasn't anybody around to hold the boards for me. It made setting up a little bit more difficult, but we got it figured out and made due. The sets got better and better as they went on. I won't be doing any shirted work next weekend, as I'll be somewhat deloading to prepare for the unsanctioned meet I'm doing, but after that, I'm going all in to get touching in this shirt.

My goal is to touch with 405 before I leave for AT the first weekend of June. My summer training schedule will look something like this:

Now-June 7: Continue training cycle as written, work to touch in the shirt, do the unsanctioned meet.

June 7-30: AT in Fort Leavenworth, KS. I probably won't be able to lift at all during this period, but if we get any time to go to a gym, I'll just get what work in that I can.

July 1-22: Three week training block to assess any detraining. This will be a typical accumulation block, in all likelihood.

July 23- Aug 1: AT in Fort McCoy, WI. Again, if I get to lift, cool, but I'm certainly not expecting it. I'll treat this as a deload.

Aug 2- 16: heavy training block in prep for Iowa State Fair Push/Pull meet. This will be in gear unless I am having unforeseen trouble with touching in the shirt or something along those lines.

Aug 17: Push/pull meet. At this point, I will likely decide on whether I will be competing in gear or raw at a fall meet. I will also choose what meet I want to lift in.

Sep 7: ten weeks out of the UPA Power Weekend, which is the meet I will most likely compete in. I HAVE to choose gear or raw by this point. The determining factor will likely be if I believe I can reasonably total >1510 raw in order to qualify for RUM VIII.

Nov 15-16: UPA Power Weekend

2015:

Feb ?: RUM VIII

Feb ?: UPA bench press/powerlifting national championships (backup meet if no RUM)

Apr ?: UPA Power Bash. I'll likely compete here no matter if I go to RUM or not.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sat May 10, 2014 9:14 pm


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun May 11, 2014 8:01 pm

5/11-

W1 intense, deadlift HE

135x5
225x5
315x5
365x5
405x3
455x2
485x1
2x2@505

Notes: Bleh. Reps were slow and my back was rounding over way too much. Was hoping to do 3x2, but my back just didn't feel very good as the bar came off the ground for the third double, so I stopped there.

I pulled the doubles with straps, because my hands have been getting absolutely torn up pulling twice a week. Straps really fuck with my setup and I almost always have to reset after trying to pull the first rep. I think I am going to reduce the intensity of my repetition day and work on some deficit and snatch grip pulls to reduce overall workload as well as save my hands from getting torn up. That way, I can focus on making these heavy pulls a lot better. Today just was not very good at all.

In other news, I am keeping up with my PT and the hamstring tendon is feeling a bit better. I will continue to rehab it as normal. I will probably start doing a lot of jump rope work for cardio and calf work to build up that left ankle.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun May 11, 2014 8:54 pm

Chris Anderson wrote:


DAMNIT BRIAN COLLINS. Blocking the last set...


But overall good day, bro fist


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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun May 11, 2014 9:15 pm

I fucking died laughing while watching the video because I didn't mean to go for a bro fist at any time...that's just where my hand kind of went to as I got out from under the bar.

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PostSubject: Re: Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man   Sun May 11, 2014 11:00 pm

There's nothing worse than a rejection for a bro fist, I was just covering all the bases.

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