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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: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Aug 06, 2014 3:12 pm

Just wanted to see how it was like to post from an actual computer again.




Damn this is nice.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Aug 06, 2014 11:27 pm

8/6-

Conditioning/extra workout

Mobility work/stretching/pvc rolling

Jump rope

Sled sprints w/2 plates

Unilateral SLDLs

Pulldowns/ez curlz/band pull apart superset

Hanging leg raises

Notes: pretty self-explanatory. Trying to do these more often.

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Last edited by Chris Anderson on Mon Aug 11, 2014 12:20 pm; edited 1 time in total
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Aug 07, 2014 7:07 pm

8/7-

Kettlebell SLDLs
Goblet squats

Safety bar squat-
45x10
95x10
135x10
185x8
3x5@185
3x3@225
1x3@250

Leg extensions-
Rest pause 13, 8, 5 @ "13"

Seated leg curls-
Rest pause 10, 5, 4 @ "10"

Ab wheel- 3x10, some reps to the side for oblique work

Notes: hamstring felt okay. Didn't bother me much until the very last rep with 250. Did some slow negatives and pauses to make it harder. I really like the rest pause stuff with the isolation work. I had a ton of success, hypertrophy-wise, with it back in my 5/3/1 days as it has very high relative intensity and keeps the weights heavy enough to have a decent strength stimulus as well. My legs need to get bigger so this will help. I will likely mix in some rest pause with my upper body training as well. I highly recommend it for anybody looking to stimulate hypertrophy via isolation work.

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Last edited by Chris Anderson on Mon Aug 11, 2014 12:28 pm; edited 1 time in total
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Aug 08, 2014 11:31 am

8/8-

Bench-

45x5
95x5
135x5
185x3
225x3
250x3
3x3@275

Pullups/dips superset in between warmup sets to 185

Notes: decent bench day, had to do it very quickly as I got off work at 9:30 and meet up with somebody at 11. In and out in about a half hour.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Aug 11, 2014 12:27 pm

8/10-

Deadlift-

3x1@405
3x1@425
2x1@445

Squat-

2x20@45
135x5
185x3
225x1
275x1
315x1
wraps on
315x1

Hanging leg raises- 3x15
Chest supported row machine- 3x10

Notes: Decent deadlift day but due to a few outside circumstances my body was not ready so bar speed was meh. Not bad, but not great either. I decided to try out some squatting. The hamstring is gradually getting better and there is certainly less pain, although it is still there. Tried out a pair of super light 2m wraps for a single at 315 and it damn near completely got rid of the pain. If I can squat in wraps pain-free, I will do so--I don't want to keep trying to do sets with 185 or 225 and hope to magically hit 500+ in November.

So, I will mix in some wraps each week and see how it goes. Seeing as I hit 315, I will look to hit 335 on Thursday and try to make 10-20lb jump each session. I'm staying cautious, but this has worked for me fairly well in the past--in previous bouts of this issue, the pain would go away by the time I got up to about 365, right around the time I would put on my wraps.

Hoping to hit a pain-free 405 squat within 2-3 weeks. I feel if I can do that, I can go (almost) full speed and starting getting stronger again.

I now have internet in my apartment, so I will put together of some of my recent training sessions.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Aug 11, 2014 8:18 pm

8/11-

Pullups & dips- some

Press
140x3
160x3
180x10, 239 calculated max
2x1@190
200x1

Yoke press-
3x5

Shrugs-
135x10
225x10
315x8
365x5
8x3@405
365x8
315x10
225x10, extra squeeze @ top

Fat gripz bicepticon machine-
rest pause @ "70", 13, 5, 5

Dips-
BWx15
Weighted vest (~25lb) x10
Vest + chain (~45lb total) x10
Vest + 2 chainz (~65lb total) x10
Vest + 3 chainz (~85lb total) x8

Notes: Very solid overhead day. I beat my previous calculated max, did more heavy singles, and got more reps on the yoke press. My bodyweight is doing okay, waking up at about 190 and walking around 192-193 or so. Getting down to 185 by November should be easy, as my job is keeping my sleep schedule good and ensuring I can't snack on shitty foods. As long as I keep up with my conditioning/light cardio I will be in good shape.

Editing video now, should be up soon.



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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 12, 2014 10:01 am


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 12, 2014 2:08 pm

Didn't you used to be a heels up bencher?
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 12, 2014 8:07 pm

LTomasiello wrote:
Didn't you used to be a heels up bencher?

Used to, yes. But I also used to bench heels down. And then I used to bench heels up. And then I used to bench heels down. Same with wide grip, close grip, wide grip, close grip, wide grip.

I am planning on competing in the November 1st NASA meet in Des Moines, and they require the heels to be down. I would rather not bench with this style, as I am stronger with heels up, but I will transition relatively quickly and my strength will go up again. I don't really want to lift in NASA again, but it's the meet that best works with my training cycle and still gives me a chance to get a total in early enough for RUM. It will also be a smaller meet and pretty close by, which will work well for me.



8/12-

Squat-
45x10
95x10
135x8
185x5
225x5
3x5@275
315x1
wraps on
315x1
wraps off
225x10

Leg extension-
RP @ "14"- 13, 6, 5

Seated leg curl-
RP @ "10"- 18, 13, 6

Ab wheel- 3x10
Lat pulldown- 5x10
Jump rope- a bunch

Notes: Best squat day in a long time. Almost zero pain throughout the entire session. I've noticed that if there is pain, it is usually when I am too far forward, so staying upright will be very important. I did a medium, close, and wide set with 275 and they all felt about the same; the wide stance may have been a little bit worse but it was also the last set. I am strongest with the medium stance. Once again, the single with 315 was 100% pain free. I will try to go slightly heavier (somewhere in the 330-350 range) on Thursday for some more singles, and try to get in some sets with doubles or triples to see how they feel. Looking to be able to hit 405x1 pain free within two weeks. If I can do that, I will be in excellent position to start getting stronger again and push past my previous limits.

I'm not sure what is up with my leg curl numbers--I got less than 20 reps last week with the same weight and now I blast through it for 37. My guess is that my hamstring getting healthy is leading to more "usable" strength, and that strength is leading to better health, and so on. My assistance lifts are doing really well right now and that is usually a very good sign.

Overall, I am very happy with my training as of late. My hamstring has been taking some very big steps forward recently, my overall strength is returning, and my weight is even doing really well--I'm consistently 190 or below upon wakeup. It's time to keep riding this wave and see where it takes me.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 12, 2014 8:42 pm

Noticing any difference between the two bench styles? I'm typically heels up but I've experimented with heels down and I can't really spot the difference although I know there is one as weird as that sounds
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 12, 2014 8:58 pm

I have much less of an arch. I can get more leg drive but it is tough to keep my ass on the bench. In general, heels up = more arch, while heels down = more leg drive.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Aug 13, 2014 4:02 pm

8/13-

Fat gripz bench-
45x5
95x5
135x5
185x3
210x3
240x3
270x5, 315 calculated max
285x1
2x5@245

Pullups x8/overhead band tricep extension x20/band pull apart x20 superset, x3

Notes: Decent day. I wanted six on the 270 set, and I probably could have had it, but I did not have a spotter. I lose a ton of energy on the unrack with the Fat Gripz, so I absolutely must find a handy man for next week when I go for a 285 AMRAP (my last week w/Fat Gripz). The shitty unrack is also making it a little tough on my left elbow, so it's time to go back into my routine for keeping that healthy. My overall volume isn't super high so it shouldn't be much of a problem, but I gotta nip it in the bud.

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Last edited by Chris Anderson on Wed Aug 20, 2014 12:06 am; edited 1 time in total
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Aug 14, 2014 6:40 pm

8/14-

Squat-
45x8
95x6
135x5
185x5
225x3
275x3
wraps on
315x1
335x1
350x1
350x3- some pain, depth wasn't good
350x1- some pain, better depth

Leg extension-
rest pause @ "15"- 13, 7, 6

Leg curl-
rest pause @ "12"- 14, 8, 6

Notes: Squats felt very good up until the 350x3 set. The reps are still insanely easy but I really think that singles will be what I have to stick with. Even at the worst pain wise, I have been able to handle a single no matter the weight. Isolation work keeps getting better, pretty soon I will be using the entire stack.

Also, I warmed up with SSB lunges today--holy shit. Incredible movement.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Aug 16, 2014 11:20 pm

8/15-

Bench-
45x5
95x5
135x5
185x3
225x3
250x3
275x2
300x1
315x1
2x2@275

Notes: 315 was way too fucking slow. I am realizing just how much weaker I am with my heels down. I would be hard-press (heh) to bench 325. Good thing I am still ten weeks out of the meet. I also need to keep my elbow healthy, it was achy again about halfway through this session. I will likely reduce volume on my overhead work and give an extra rest day for my upcoming 5/3/1 bench day, and then see how I feel after that. If need be, I will skip my next competition bench day, as I would rather get healthy now and be good for the rest of the cycle then try to deal with it closer to the meet.

Editing and uploading videos tonight, vid should be good to go for tomorrow.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Aug 17, 2014 6:46 pm

8/17-

Deadlift-

all singles

135x3
225x3
315x3
405x2
435x1
455x1
475x2

Paused deadlift-
3x3@365

Notes: 475 was horrendously slow at lockout. I'm not sure why. There wasn't any extra pain or anything out of the ordinary, and I was using plenty of powder. It just wasn't a good session, really. I'm going to finish this week and then take a few days off to rest and get some recovery. I will only push it on a couple of days this week, the other days will be just doing my main work and getting out.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 19, 2014 8:49 pm

8/19-

Huge fucking session today so I will try to abridge this

Fat gripz bench-
225x5
255x3
285x6--only wanted five here, awesome to get 6. 341 calculated max, zero elbow pain

Press-
150x5
170x3
190x9-- didn't video, got pissed. 246 calculated max
190x8.9-- got video this time, barely missed lockout on 9th rep

Deadlift w/z-suit
straps down up to 315x1
straps up 405x1, super easy and zero discomfort. straps are super tight on me, glad i got a 34 TRX coming

Bench w/HD blast shirt
3 board- 315x2
2 board- 315x2
1 board, then touch- 370x2, weight fell back on the touch, didnt expect to touch so easy and lost it

Notes: Three AMRAPs and two equipped lifts. Single ply is looking to be fucking awesome. I have a 34 TRX and 46 Rage-X coming, which should be perfect for me. If I don't qualify for RUM, I will look to compete single ply in the spring.

I'm finally uploading my videos, edited video to come tonight.


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Aug 20, 2014 12:21 am


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Aug 21, 2014 7:09 pm

8/21-

Squat-
unwrapped up to 335x1, no pain
wrapped up to 405x1, no pain

Leg extensions-
RP @ 15- 10, 8, 7

Leg curls-
RP @ 13- 10, 5, 4

Pullups- some

GHR- some

Notes: First time with over 400lb on my back since May, and with zero pain. I really need to improve my walkout. Overall technique is slowly improving. Hoping to add about 10-15lb per week. Hopefully I will be confident enough to do more rep work with wraps soon. Going to keep it no more than triples no matter how good I feel, though.

Rough planned timeline for squats-

Sep. 4 (two weeks from now/nine weeks out of meet): 440 and/or ~350 for reps

Sep. 18 (four weeks from now/seven weeks out of meet): 465 and/or ~375 for reps

Oct. 2 (6+/5-): 485 and/or ~405 for reps

Oct 16 (8+/3-): 500 and/or ~425 for reps

If I can keep up with this, I will be practically assured of 501+ in the meet and a 1450+ total. If my health continues to improve, I may be able to shoot for an all-time squat PR and a chance at a 1500+ total. I think 1450 is very doable at my current pace, but I will need a lot of things to go my way to get 1500.

I'm also going to start doing a heavy-ish single or double for my deadlift and bench in alternating weeks to get a good idea on where I am at with those lifts. 351 and 601 are some big milestones that I think I have a very good chance at hitting in November.

I will be ten weeks out after this week. I'm taking it a bit easy for this next week by reducing my frequency and volume, and then coming back at it hard. Another deload will happen in about 5-6 weeks, in time for a final push for the meet. Here we fucking go.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Aug 22, 2014 10:46 pm

8/22-

Rows-
3x5@185
straps on
3x3@225

Shrugs-
4x5@405

Pullups- some

Lat pulldowns- some

Hammer curls- a bunch

Notes: elbow is hurting and I did a lot of physical labor outside today, so no benching. Taking a short deload. Officially turning down the frequency for the rest of the cycle. No more than five days a week, and going to stick to four days a week as much as I can. I get beat up too much on high frequency and I need to adjust for working 40 hours a week and having so many different shifts throughout the week. I also have two significant health concerns I have to address (hamstring and elbow).

I made huge strength gains early on by doing 5/3/1 four days a week so I know I can continue to get strong. As my health improves, particularly the hamstring, I will look to work back up to higher frequency.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Aug 26, 2014 6:38 pm

8/26-

Floor press-
205x5
235x5
265x8, 335 calculated max

Press-
145x5
165x5
185x8, kill me now

Pullups- 3x10, medium neutral/close neutral/wide pronated grips
Face pulls- 3x20, average? band, superset w/pullups

EZ bar bicepticons-
work up to 3x5@80lb
drop set 3x10@30, medium/wide/close grips, no rest

Notes: Pretty good session back. Probably left one rep in the tank on both AMRAPs. Was kind of disappointed with 185x8, but I guess that's what happens after doing an AMRAP on a movement I suck pretty hard at immediately beforehand. Elbow felt really good, floor press is a good movement for keeping some stress off of it.

Squatting tomorrow, probably going after multiple singles @ 425.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Aug 27, 2014 11:13 pm

8/27-

Squat-
Unwrapped up to 350x1
Wrapped up to 2x1@425

Stallions- 3x15@135 w/monster mini band looped across safety pins

Leg extensions-
RP @ "15"- 11, 6,5

Notes: 350 was deep, smooth, and painless, much like when I lost my virginity. 425 felt alright, if a bit slow. Depth was good and no pain. Looking to hit 450 or so next week, and then start working on some doubles. 550 probably isn't going to happen, but I still strongly believe I can total >1450, and I am happy with that even if it means no RUM. I am dying to do a training cycle for single ply anyway. I will look to total around 1700 in single ply. 2000 may be possible if not natty.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Aug 29, 2014 8:36 pm

8/28-

Bench-
295x2
305x2

Slingshot bench-
325x2
335x2.5, failed at the top, left side fell back towards face, very close miss

Fat Gripz press-
205x3

Weighted pullups, +45lb- 3x5

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Aug 30, 2014 9:09 pm

8/30-

Deadlift-
3x1@500

Paused deadlift-
4x2@405

1.5" deficit deadlift-
3x1@405
455x5, w/straps

Notes: So I realized that part of my lockout struggles are because I have somewhat large quadz and the bar has to go around them a bit as I get past my knees. Letting the bar stay a little bit more out in front of me and not pulled so hard into my legs helped a pretty good amount, and there was less pain as well.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Sep 01, 2014 11:34 pm

9/1-

Floor press-
225x3
255x3
285x5, 332 calculated max, worse than last time

Press-
155x3
185x3
205x5, 239 calculated max

Fat Gripz dips-
BWx10
+25 x8
+45 x8
+70 x8
+90 x8
+90 x6
+90 x3

Pullups- 5x5, different grip on each set

Notes: brb an heroing myself because I fucking suck dick at floor press and it takes a lot of energy out of me and has put my press, the one lift I'm actually decent at, in the shitter. Missed reps on both AMRAPs today. Next week, I will do these on separate days just to prevent some poor guy from having to clean up my brain splatter from the squat rack.

I have noticed I have a lot of problems with my left arm on lockout. That tricep seems to be a bit weaker. I do know that I frequently let my right side dip down, which is very evident on my floor press work as the right elbow hits the floor first, and I'm not sure if this is a strength or technique issue, or both. I will do a bit more unilateral tricep work, as well as more direct tricep work in general, to combat this. My best bench gains in the past six months have came when I did a ton of tricep volume, so I will get back to that.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Sep 02, 2014 12:49 am


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