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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 Sep 03, 2014 10:22 pm

9/3-

Squat-
45x5
95x5
135x5
225x5

belt on
275x3
315x2
365x1--heaviest unwrapped single of the cycle to date

wraps on
405x2--first double over 400 of the cycle
425x1
450x1--heaviest wrapped single of the cycle to date

Stallions w/monster mini band-
2x15 @ 135
2x15 @ 185

GHR- 3x10
Hanging leg raises- 3x15

Notes: Absolutely awesome squat day. I used an older pair of Titan THP wraps that were laying around the gym and they felt fucking great. They are more of a springy wrap compare to my EFS wraps, and I am able to crank them on much tighter. Hitting depth feels way better and I think I get more out of them. Luckily for me, I ordered a new pair of those exact wraps last night.

450 is 90% of what I plan on hitting at the meet (501). It moved about the speed that it needs to to be able to hit 500, and I think as my health continues to improve and I continue to squat under a heavy load each week, I may be able to hit an even higher number, perhaps even an all-time PR. I don't think 550 will happen, though, so I have to really pound my deadlift and bench to get a good total. I want to hit 500 (or an equivalent double) when I am about four weeks out of the meet, which is around a month from now. I am very optimistic about this and I think I will set myself up for a big lift and a big total. Hitting 500+ with 2 meter wraps, walked out, with a power bar, will be pretty cool.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Sep 05, 2014 4:51 pm

I have five hours left to go in a sixteen-hour shift.


Somebody, entertain me.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Sep 06, 2014 10:18 pm

9/6-

Deadlift-

135x3
225x3
315x3
365x2
405x1
455x1
495x1
515x2

Equipped deadlift-

straps down-
405x1
455x1

straps up-
495x1
525x2

Notes: Just another deadlift day. Raw stuff went pretty well, I suppose. I then put on my new TRX to see how it was for some pulling. I don't get much out of it, but I do really like the suit. I definitely need to get the straps taken in about an inch.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Sep 09, 2014 10:29 pm


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Sep 09, 2014 10:39 pm

9/9-

Floor press-
235x5
265x3
300x5, 349 calculated max

Press-
165x5
190x3
215x3, 236 calculated max, very poor set

Pullups-
BWx5
+25x5
5x5@+45
2x10 BW, wide grip

Overhead band tricep extensions-
3x20

Notes: I was only hoping for four on the 300lb floor press AMRAP, so I am happy to get five. That was by far my best set of the wave. Pressing, on the other hand, was poor. Floor pressing beforehand consistently fatigues my triceps and makes everything shitty. I'm going for a 1RM next week; I'll be doing that before my bench variation to make sure I can give it 100%. I will do that in place of the 5/3/1 sets.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 10, 2014 10:44 pm

9/10-

Squat-
45x5
95x5
135x5
185x5
225x3
275x3
belt on
315x2
350x1
385x1--highest unwrapped squat of the cycle
wraps on
4x2@425--most wrapped volume of the cycle, sets got better as they went on

Stallions-
3x15@185 w/monster mini band

Hanging leg raises-
3x15

Seated safety bar round back good mornings-
a bunch, 115lb

Safety bar box squat-
5's up to 205
3's up to 295

Notes: Another decent squat day. Used the new rack so it was a bit different unracking it--just like other Power Lift racks, the hooks are *just* high for me, and the next lower option has me doing a 1/4 squat just to unrack it. Damn near died walking it back in on the first double with 425. Depth was okay, on most reps I was right at parallel/just breaking parallel. Nothing that should get red-lighted in most meets.




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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Sep 12, 2014 6:28 am

9/11-

Bench-
2x1@305
305x0

Notes: my elbow fucking hurts.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Sep 13, 2014 2:26 am

9/12-

Deadlift-
5x1@500--slightly better at lockout than previous days. Good speed until last couple sets

Deficit deadlift-
5x1@425--really pleased with the speed on these

Lat pulldowns-
A lot, mostly very wide grip

EZ bar curlz-
1x100

Notes: Used a Texas Power Bar for all sets. Not much difference than using the deadlift bar. Maybe even slightly better for the first couple sets. Deficits went very well. Very good day considering that I lifted at 8:30pm after a very stressful 14-hour shift at work. Spike energy drinks are fucking awesome. Thanks to Dalton for some preworkout.

Video to come after liver recomp. Brb ordering TUDCA for weekends.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Sep 14, 2014 5:43 pm

9/14-

Safety bar squat-

2x10@65
115x5
160x5
210x5
3x5@250
300x3
320x3

Stallion SLDL-
a lot, mostly sets of 12 w/black band and 185lb
added chain around neck for last couple sets

Beltless deadlift-
405x1

Pullups-
1x20

Notes: Unplanned sesh with Kevin and George today. Was fun. 405 may actually be a cheap beltless PR. Could probably have a shot at pulling 500 beltless.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Sep 16, 2014 7:37 pm

9/16-

Press-
45x8
95x5
135x5
155x3
175x2
195x1
215x1
235x1-- 10lb Pr
250x0
250x0
250x0

Close grip bench-
45x5
95x5
135x5
185x5
205x5
235x5
265x8--335 calculated max

Fat grip cable pushdowns
5x10

Fat gripz EZ curlz
pyramid up to 3x3@105
50x20

Yoke press lockouts-
4x3

Notes: I came wanting to hit an overhead PR and that's what I did. 250 got up to my forehead each time but I just couldn't get it. I will keep working towards this but I will likely not go after it until after the meet in November. Close grip benching went decent, elbow felt good. I had Cody poke around a bit and it seems that a wrist extensor has a bit of adhesion causing some nerve irritation, and possibly some tendonosis up higher on the elbow. He gave me a couple movements to do that should help.

I'm also going to experiment with using my left hand as my under hand while pulling, as I have used it as the over hand for pretty much my entire lifting career and I figure it can't hurt to try to see if I can take some of the load off by switching it up. Maybe my grip will get stronger in the process.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 17, 2014 9:15 pm

9/17-

Stallion KB swings, step-ups, stallion goblet squats- in between squat warmups

Squat-
45x5
95x5
135x5
185x5
225x5
275x3
belt on
315x2
365x2
wraps on
405x2
435x1
465x2--10lb off my best double, best double with 2m wraps
2x1@425

SLDL w/L hand supinated-
135x5
225x5
275x5
315x5--back to normal grip
2x5@365

Stallion KB swings- 3x15

Notes: I was only supposed to do 465 for a single, but it moved pretty well and decided to get a very good double. I am six weeks out and 501 is looking like it might be a second attempt if I play my cards right. 525 is definitely the goal now. I feel if I can get 475 for a set of 3, I can guarantee 525. In a couple weeks I will start planning out my attempts.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 17, 2014 9:38 pm


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Sep 19, 2014 9:40 pm

9/19-

Bench-
45x5
95x5
135x5
185x3
225x3
255x3
285x5- 332 calculated max, may have left one rep in the tank

Slingshot bench-
315x3
335x3

Fat gripz dips-
5x10@+25
some sets @ BW

Pullups-
some sets x5@+25

Notes: Well, back when I hit 352, I was able to hit 280x9, so that shows how much I regressed over the summer. I believe that 335/340 is probably an accurate max for me right now. I have added more strength in a shorter amount of time than I have right now, so I do believe that I will be able to get back into the 350 range. I can usually triple my raw max when I use the slingshot, so 335 is probably right on the money. I want to put that into 2nd attempt range for November.

Elbow felt alright today. A little bit of ache, but nothing too bad. This session was also done after a pretty long day at work with little in the way of calories taken in throughout the day, so I can't be too upset. This is a good place to build from.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Sep 20, 2014 6:17 pm

9/20-

Deadlift-
135x3
225x3
315x3
405x2
455x1
485x1
515x3
All singles

Paused deadlift
425x4
All singles

Notes: not a good day. 515 was slow as fuck.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Sep 23, 2014 11:54 pm

9/23-

Press-
165x3
185x3
210x5- 244 calculated max

Close grip bench-
215x3
250x3
280x5- 326 calculated max

Long pause close grip bench-
3x5@250

Band face pulls- 2x20, 1x40
Pulldowns- 4x10
Band overhead extensions- 3x20

Notes: very good overhead day. Considering I only got 215x3 a couple weeks ago, I am very pleased with 210x5. I almost assuredly would have had 6 had I gone for it. 280x5 is disappointing though--I needed at least six. I am also missing lifts way too often in my AMRAP sets. I need to know when to call the set done and leave it. My elbow did feel really good today, though--I've noticed that doing my overhead work first seems to help out a lot

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 12:40 am


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 8:54 pm

9/24-

Stallion KB swings/goblet squats- warmup mixed in with first couple squat sets

Squat-
45x5
95x5
135x5
185x5
225x5
275x3

belt on
315x3
365x2

wraps on
405x1
445x1
475x1
2x2@440

Stallions- 75 total reps, working up to 185x15
Ab wheel- 3x10, lots of side-to-side reps, SS w/last three stallion sets

Notes: Another good squat day. 475 started dipping to the right side a bit but I kept moving pretty well. The doubles at 440 were a bit tough because I was tired. Stallions felt really good, I need to keep using them to protect and build up that hamstring insertion.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 8:58 pm

Chris Anderson wrote:

475x1


Das nice.


How'd it move? Judging from your progression so far, what do you think is gonna be a realistic opener?

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 9:02 pm

It took about 2.5 seconds. It could be an opener, but I would likely go somewhere slightly lighter--I'm thinking 463. This is where I opened up at in April (only because of the 5kg that was unaccounted for because of the squat bar). I would want to open slightly lighter because it has been two years since I have walked out a squat in a meet. I want to make 501 a realistic second attempt, then possibly go for a PR with my third.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 9:05 pm

Oh yeah, I forgot this is NASA master race walk-out squats... But I'd say that's a good call.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Sep 24, 2014 9:19 pm

475 is almost exactly 90% of 523, which would be my planned PR. 90% is typically a good rule of thumb for an opener. My goal is to ensure 1400 with my second attempts, going something like 501-330-568. The deadlift is probably pretty ambitious, but we will see how I do as I get closer.

Anyway, enough talk about my attempts--I am waiting until next week to write them out and I will be spending almost every waking second thinking about different scenarios until the day of the meet, so I need this last week to stay relaxed about it.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Sep 25, 2014 1:27 pm

Yeah, I do that too. Sadly my best meets have come when I've winged it.
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Sep 25, 2014 3:16 pm

I went 5/9 twice in a row before I started writing out my attempts. Since then, I have gone 10/10, 6/9, and 9/9, with a PR total/Wilks each time. I like having the ritual of using my fridge whiteboard as a "big board" to write it all out and have it in a place that I can look at it every day.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Sep 25, 2014 8:24 pm

9/25-

Bench-
45x5
95x5
135x5
185x3
225x3
wrist wraps on
255x2
belt on
285x1
315x1

Slingshot bench-
315x5

Notes: quick session because I had to get back to get ready for the Skins game. The slingshot set went very well, I could have easily had six, which I believe would have been a PR.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Sep 27, 2014 7:53 pm

9/27-

Deadlift, all singles-
405x1, no belt
135x3
225x3
315x3
belt on
405x2
455x1
495x1
525x1
545x2

Block pulls (4.25" block)-
405x2
455x1
495x1
545x1
565x1

Dimel deadlift-
2x15@135, chain around neck
2x20@135, no chain

Pullups-
5x8, varying grips

Notes: Holy shit my deadlift is the most two-faced lift of all time. Two weeks ago, singles at 500 go easy. Last week, 515 looks like a max. This week, 545 moves faster than it ever has. Also, I did a no warm-up no belt 405 single, which was pretty stupid of me, but oh well. At least I didn't died.

I am going to be doing a bit of a depth progression with the block pulls. I will work up to a heavy single after my pulls from the floor each week, slowly reducing the height of the block pulls until it is even with my main deadlifts.

Anyway, I have determined that I will most likely need to pull 585 to total 1450 in November. 545 is 93% of 585, and I certainly think I moved it fast enough to make those numbers work out reasonably well. Tomorrow after work I will sit down with my whiteboard and begin writing out my attempts and adjust them as I get closer to the meet.

Oh, and my deadlift does better when I leave my belt loose by one set of holes. I feel this is key for good positioning at the start.

Video to come, I swear I won't wait until next Wednesday this time.

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