| Chris Anderson's Training Log V3.0: RUM or bust | |
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+10KevinAlvy DDaddyKane LTomasiello badbackboi Quadfather Andy Awad Chris Anderson Fan Boy 2 Nathan Poage Chris Anderson Fan Boy SSchwartsenator 14 posters |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 12:14 am | |
| To go for broke:
idiom
"to risk everything in order to achieve the result you want"
http://www.powerliftingwatch.com/node/27558
Goals: Lift at RUM VIII
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SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 1:14 am | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:54 am | |
| RUM has pardoned Tom Kallas. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 1:53 pm | |
| - Keosawa wrote:
- RUM has pardoned Tom Kallas.
Oh no. My grand master plan involves cutting to 165 just to out total him. He barely broke 1500 and has a fucking 630lb squat. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 2:32 pm | |
| So, a quick write up on what I'm doing with my training now:
Tl;Dr: more frequency during the volume phase, slightly less frequency during the intense phase, undulating periodization in something of a block/wave frankenstein patter, more flexibility throughout. Not drastically different than what I'm doing already, but slightly more sustainable.
Volume block: Three sessions each for squat and bench-- strength, hypertrophy, power Two sessions for deadlift-- strength and power Still loosely based off of Prilepin's chart with a modified chart for deadlift Deadlift will be naught but singles with short rest periods Hypertrophy days will be lots of different variations, power and strength days will almost always be competition style Squat/deadlift work will be largely based on how my hamstring feels (I should be good to go soon and I will ease in to things) Train 7 days a week Strength days will be "heavy effort" mostly around 80-85% for sets 3-5 reps Tons of reps for assistance work
Intense phase: No hypertrophy days, mostly the same otherwise Strength days will be 85-90%, mostly sets 1-2 reps Will do wrapped squatting as often health allows Train 5 days a week, possibly less Much less assistance work
Overall the template for everything looks very similar to what I'm already doing. The major changes come in the deadlift--everything is singles. The heavy days will be heavier and the lighter days will be much lighter. This comes about because I haven't changed my deadlift training for quite some time and it is the lift that has improved--by a wide margin--the slowest for me since I returned from AIT. My bench and squat training won't really change very much from what I typically do. I will still be doing shirted bench work every 1-2 weeks.
List of variations for bench work: Bench (duh) Close grip bench Slingshot Press Fat gripz Chainz
Combinations of the above will also be used.
Squat variations: Squat Wrapped squat Yoke squat SSB squat Close stance squat
SSB and close stance squats will be used almost exclusively to begin with as I can easily protect the hamstring when doing these. Yoke squats will be used as a bit of a diagnostic tool as a depth progression.
Deadlift variations: Deadlift Deficit deadlift Paused deadlift
Keeping it pretty simple here.
This will actually be somewhat similar to conjugate. I'll be rotating movements throughout the hypertrophy days, and every now and then using variations for the power and strength days, albeit not often.
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SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 2:56 pm | |
| - Chris Anderson wrote:
Deadlift will be naught but singles with short rest periods
Train 7 days a week
Interesting.... | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 3:07 pm | |
| Well, I already train 6 days a week, I do two sessions a day every now and then for extra assistance volume, and I typically do a short session of abz/grip/rear delt/thoracic work/mobility stuff about 1-2x per week. It won't be much of a change for me. I enjoy training, so if I can do it more often, I will. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 8:18 pm | |
| 5/21-
Bench power
Paused bench- 45x5 95x5 135x5 185x3 215x3 5x3@250 250x13, first three reps paused
Barbell cheat rows- Sets of 5 working up to 245x15
Wide grip press- 5x10@45, no rest periods, slowly widening grip so shoulder feels better 95x10 115x10
Sledge hammer work- 1x30 sec 2x45 sec 1x60 sec
Yoke press- 185x10
Notes: Bench felt slow because I'm getting back into pausing every rep, but the reps looked fast on camera. Decided to go for a bunch of reps on the last set, so after the paused reps, I did a touch and go AMRAP for a total of 13. Then I did some fun stuff with the sledge hammer and yoke. | |
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Chris Anderson Fan Boy Class IV
Posts : 1 Join date : 2014-05-21 Location : Chris Anderson's Attic
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 10:23 pm | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 10:25 pm | |
| I wonder if this forum lets me do IP bans. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 10:32 pm | |
| Look at that, turns out I can. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:15 pm | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:45 pm | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:50 pm | |
| - Chris Anderson wrote:
- Look at that, turns out I can.
Who was it? | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:55 pm | |
| - Keosawa wrote:
- Chris Anderson wrote:
- Look at that, turns out I can.
Who was it? That fucking Tom Kallas | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed May 21, 2014 11:58 pm | |
| IP address lookup said it was somebody standing in a field east of Iowa City.
I'm on you, slender man | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 12:07 am | |
| - Chris Anderson wrote:
- IP address lookup said it was somebody standing in a field east of Iowa City.
I'm on you, slender man That's what I found too. We know it's an Iowa City resident... | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 12:07 am | |
| ITT: negs
Thread is off to a hot start, OP | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 12:24 am | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 12:26 am | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 12:35 am | |
| this was the first google images result for pls go i dont even | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 1:12 am | |
| Found a guy on PLW selling some briefs and a DL suit that should fit me...
[gear whoring intensifies] | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 3:19 pm | |
| PT today went well. The hamstring was able to go through the entire battery of movements with no problems. The session was insightful, though, as it reinforced a few key points that I'm going to have to keep in mind moving forward:
Overall hamstring volume needs to go way up A good warmup (tons of reps, get some blood flow going) will be beneficial Keep listening to my body and only do what I'm capable of doing without pain
I'm going to try out some narrow stance (possibly SSB) squats tomorrow and see how full depth feels. If it still bothers me, I'll probably just squat to a high box. If it doesn't, then I'll just cautiously increase the weight, but I'll still keep a limit to how heavy I'm going to go. Slow and steady will win this race--550 is waiting if I'm just patient for it. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 3:35 pm | |
| Sounds like the PT was really helpful, mate. I think you've got the right approach here. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu May 22, 2014 10:54 pm | |
| The PT has been surprisingly useful. I am very pleased. I am going to squat tomorrow and just do what I can. It will be hard to keep myself grounded and not push too far.
5/22-
Deadlift strength
Deadlift 135x5 225x5 315x3 365x2 405x1 10x1@460, 75 second rest between sets
Chest supported row- 5x10
Arched back good mornings- 3x10
Notes: first session doing all singles on deadlift. All the warmups involved stepping back and resetting between each rep as well. Bar speed dod not slow until the last 2-3 singles so I am happy with that. I still need to work on my strength off the floor--getting a lot of first reps will help.with this. I am definitely excited to see how my deadlift responds to this training style--just having a new stimulus will likely be beneficial. I absolutely have to pull 600+ to make RUM, so there will be a lot of focus on my pull. | |
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| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust | |
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| Chris Anderson's Training Log V3.0: RUM or bust | |
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