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 Chris Anderson's Training Log V3.0: RUM or bust

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Chris Anderson
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PostSubject: 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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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed May 21, 2014 1:14 am

FURST

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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed May 21, 2014 10:23 pm

Very Happy 
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PostSubject: 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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PostSubject: 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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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed May 21, 2014 11:15 pm

what's going on in here
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed May 21, 2014 11:45 pm


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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu May 22, 2014 12:24 am

plz go

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu May 22, 2014 12:26 am

not being a negger, jeff

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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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