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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   Mon Sep 28, 2015 7:28 pm

9/28-

Comp bench-
3x8 @ 230 @ 7RPE
1x8 @ 230 @ 7.5RPE

Band pushdowns-
200 reps across 5 sets w/ monster mini band

Band flies-
3x20 w/ monster mini bands

Face pulls-
4x25 w/ green band (pretty close to a light EFS band)

Notes: last week of the volume phase.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Oct 01, 2015 9:34 pm

I apparently got behind on this.

9/29-

Comp bench w/monster mini bands-
4x6 @ 220 @ 7RPE
1x6 @ 220 @ 7.5RPE

DB press-
3x20 w/45s

High box squat-
5x10 @ 45

Notes: Didn't do pullups or cable external rotations because reasons.

Now that a hamstring tear has been ruled out, I am getting back to squatting. This will be a very, very slow progression, starting with 100 reps per week with just the bar to a high (
above parallel) box. The progression then goes to a medium (parallel) and low (below parallel) box. After that, it starts over, with 95lb.

To illustrate:

Week one- two sessions, 5x10, 45lb to a high box
Week two- same, to a medium box
Week three- same, to a low box

Week four- two sessions, 5x10, 95lb, to a high box

And so on, slowly reducing reps as we go up in weight. I will still keep my lying leg curls and hip thrusts in, but they will be cut down to about half what I was doing previously. Hip and ankle mobility will still be highlighted, along with a lot of hip flexor stretching and ab work. The ultimate goal is to be able to compete full power by the late spring.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Oct 01, 2015 9:36 pm

10/1-

Incline press-
3x25 @ 105lb

Rows-
4x10 @ 175

DB press-
4x10 w/55s

EZ bar curls-
4x10 @ 65

High box squat-
5x10 @ 45

Decline sit ups-
3x10

Notes: also really hammered hip flexor stretching and ankle mobility this session.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Oct 03, 2015 12:10 am

10/2-

2-board press-
6x4 @ 290lb

Pullups-
3x10 w/medium pronated grip
1x9 w/medium neutral grip

EZ bar tricep extensions-
1x10 @ 85
3x10 @ 75

Fat gripz pushups-
BW x 30, 26, 18

Band face pulls-
4x25 w/green band

Notes: also lying leg curls. I think I am just about ready to transition to doing them on the cable machine. I will probably keep doing them in the same style as I am now as a warm-up, but the hamstring is feeling stronger and healthier and it should be ready to start moving up in weight. I can feel a strength difference on the machine, but I will continue to do these unilaterally to balance them out.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Oct 06, 2015 8:25 pm

10/6-

Competition bench-
4x5 @ 245 @ RPE7

5-count competition bench-
3x5 @ 185 @ RPE6

Band pushdowns-
4x25 w/light band

Band face pulls-
4x25 w/monster mini band

Band flies-
3x20 w/monster mini bands

Hamstring curls-
3x20 @ 20

Notes: first day of the strength block. Less volume, slightly lowered frequency, and more weight. I will be benching twice a week with two movements each of those days, plus a bodybuilding pressing day and a back day. I'm also continuing with my box squat progression and moving on to hamstring curls with the machine. Today went well.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Oct 07, 2015 9:35 pm

10/7-

Pullups-
+45x2 @ 9RPE
BW x10
BW x8
BW x7

DB rows
4x10 w/85s

Cable rows-
4x10 w/stack +25lb

Above parallel box squat-
5x10 @ 45

Decline situps-
3x10
1x7

Notes: as part of the reduced frequency in this next phase, I get to do a day dedicated to adding more pulling volume. In addition to being awesome in its own right, this also helps keep my elbows healthy. I am also adding in my box squat progression and ab work. I followed this up with about 15 minutes of mobility work.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Oct 11, 2015 10:12 pm

10/9-

Competition bench-
3x4 @ 265 @ 7.5RPE

Slingshot bench-
290x4 @ 7RPE
300x4 @ 7.5RPE

EZ bar tricep extension-
3x15 @ 65

Wide grip pushups-
25, 16, 15

Band external rotations-
3x25 w/mini band

Notes: good day. Didn't get to hamstring stuff. This was at 10pm.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Oct 13, 2015 11:56 pm

10/13-

A1. Incline DB press- 2x12 w/50s, 2x12 w/55s
A2. CG pullups- 4x8 @ BW

B1. Cable pushdowns- 1x15 @ 70, 1x15 @ 80, 2x15 @ 90
B2. Cable curls- 4x15 @ 50

C1. DB press- 2x12 w/45s, 2x12 w/50s
C2. Lateral raises- 4x12 w/12s
C3. Rear delt flies- 3x12 w/15s, 1x12 w/12s

Med box squat (barely above parallel)- 5x10 @ 45lb
Decline situps- 1x12, 1x10, 1x8

Notes: insane delt pump. Squatting with a delt pump sucks ass. Competition bench tomorrow.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Oct 14, 2015 8:40 pm

10/14-

Competition bench-
2x5 @ 255 @ 7RPE
2x5 @260 @ 7RPE

Band pushdowns-
4x25 w/light band

Face pulls-
4x25 w/monster mini band

Band flies-
3x20 w/monster mini bands

Unilateral hamstring curls-
75 reps

Notes: solid day. Bar didn't noticeably slow down when I added 5lb for the last two sets.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Oct 17, 2015 10:31 pm

10/17-

Competition bench-
2x4 @ 275 @ 8RPE
1x4 @ 275 @ 7.5RPE

Slingshot bench-
1x4 @ 305 @ 9RPE
1x4 @ 315 @ 9.5RPE

Low box squats-
5x10 @ 45

EZ bar tricep extensions-3x15 @ 70

Wide grip pullups w/straps-2x8, 1x7 @ BW

Paused face pulls- 4x25 w/mini band

Wide grip pushups- 3x25

EZ curls- 4x25

Notes: solid day. The 305 slingshot set was done with a pretty old and stretched out slingshot, whereas the 315 was done with a newer one, which was the one I had used last week. 315x4 is a rep or two short of my PR. For both main movements, the sets got better as they went on.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Oct 18, 2015 8:42 pm

10/18-

Neutral grip pull ups-
BW x5
3x5 @ +25
+45 x5
BW x10

Meadows rows-
25x10
50x10
3x10 @ 75

Wide grip pull downs-
#9 x 10
#12 x 10
#14 x 12
#13 x 10
#11 x 10

Fat Gripz hammer curls-
2x8 @ 45
3x8 @ 55

Rear delt flies-
3x12 w/15s

Notes: Session @ Magni barbell after the seminar. Hammer curls done with the small curl bar with the neutral grips. Decent back session. I forgot how good Meadows rows felt, as well as the awesome Mag grips that Magni has.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Oct 20, 2015 9:41 pm

10/20-

Competition bench-
265x5 @ 7RPE
270x5 @ 7RPE
275x5 @ 8RPE
280x5 @ 8RPE

Band pushdowns-
4x25 w/light band

High band crossovers-
3x20 w/mini band

Band face pulls-
4x25 w/monster mini band

Hamstring curls-
a lot

Notes: Really solid day. This was great as I had a pretty bad day outside of the gym. C'est la mort. Hamstring curls are going well. My goal is to do 75 reps each day and keep on bumping up the average weight per day. I will find an average weight goal to set, then after I reach that, I will work on getting those reps in as few sets as possible. Then a new weight goal will be set. Rinse and repeat ad mortum.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Oct 22, 2015 9:41 pm

10/22-

A1. Incline DB bench-
2x12 w/55s, 2x12 w/60s

A2. Close grip pullup-
4x8 @ BW, most reps dead hang

B1. Cable pushdowns-
1x15 @ "90", 3x15 @ "100"

B2. Cable curls-
1x15 @ "50", 1x15 @ "55", 2x15 @ "60"

High box squat-
5x8 @ 95

C1. DB press-
2x12 w/ 45s, 2x12 w/ 50s

C1. DB lateral raise-
4x12 w/15s

C3. Hanging leg raise-
4x15 @ BW

Notes: I GOT TO PUT WEIGHT ON A BAR AND SQUAT IT YAY

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Oct 27, 2015 10:40 pm

10/27-

Competition bench-
305x3 @ 9RPE
3x3 @ 275 @ 7.5RPE

High band crossovers-
3x15 w/mini band

Band face pulls-
4x25 w/light band

Notes: skipped tricep work to save a bit of wear on my elbow. It didn't bother me today but I have to be preemptive. No issues so far this cycle, thankfully. I used a Thompson Fat Pad for the first time today. That thing is both awesome and awful. It feels great and I stick to it perfectly, but is just too wide for me; my triceps hit the pad when come down to my chest and it alters how I touch. It is an awesome surface to press off of, though.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Oct 28, 2015 9:46 pm

No curls I see...
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Oct 29, 2015 6:49 pm

i do enough curls when I have to lift up my dick to take a piss

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Nov 04, 2015 10:16 pm

11/2-

Competition bench-
315x3 @ 10RPE
2x3 @ 280 @ 8RPE

Face pulls-
5x15 w/light band

Notes: all-time paused bench PR. I've been chasing this one for a while. It was not clean and I would really like to have another go at it to make it better, but I will take it. The bar hit the right upright of the bench on the way up and the lockout was a bit uneven, but the spotter didn't touch the bar until I had already gotten past the sticking point.

Lessons learned: I am too small for the Thompson Fat Pad, as awesome as it is. I also really need to work on my shoulder mobility to get more even with my bench bar path. The right side often dips down further and the bar touches a bit cockeyed.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Nov 04, 2015 10:17 pm

https://instagram.com/p/9m1AKKomyd/?taken-by=candrsn92

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Nov 09, 2015 9:51 pm

11/8-

Competition bench-
325x1 @ 9.5RPE
2x2 @ 290 @ 8RPE

Face pulls/band external rotation/barbell curlz/pull ups circuit x4

Low box safety bar squats-
5x6? @ 155?

Cheater deadlift-
5x5? @ 115

Notes: last heavy session before the meet. Counting drill, I worked 78 hours in the past 8 days leading up to this session, including a PT test. I had also had a few drinks the night before, so I only went for a single at 325 instead of the planned double. It moved well enough and I would say I had a 50% shot at making the second rep had I tried for it. Now resting up for the meet.

As a side note, I did pretty well on my PT test. I did 75 pushups and 60 situps in 2 minutes each, which are right around my best and the pushups maxed the scale. I ran a 15:29 two mile, which is right around normal for me, and is good considering I haven't ran in 12 months.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Nov 16, 2015 8:59 pm

11/16-

High box safety bar squat-
5x5 @ 185

cheater DL-
5x8 @ 135

Single-leg leg press-
4x10 @ 50, 1x15 @ 50, 1x10 @ 90

Single-leg kettlebell RDL-
2x10, 1x15

Wide grip pullups-
5x5 @ BW

Smith shrugs-
275x5, 4x5 @ 315

Decline sit ups-
3x10 @ BW

Notes: getting back to training. My left shoulder is bothering me a bit. It felt better as I kept lifting and it just seems to be some inflammation.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Nov 22, 2015 8:33 pm

11/22-

Low box safety bar squat-
5x5 @ 185

Deadlift-
4x8 @ 185

Single-leg KB RDL-
3x10

Planks-
3x60 second

Single-leg close stance leg press-
4x10, 3x10 bilateral, 2x10 wide stance bilateral

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Nov 23, 2015 9:15 pm

11/23-

CG Fat gripz bench-
5x5 @ 225, all reps paused and flat feet

Band face pulls-
4x15 w/light band, in between warm-up sets on bench

Seated DB press-
1x10 w/50s, 3x10 w/55s, stopping short of lockout to keep tension on shoulders

Side DB raises-
4x10 w/20s, these are getting easier

DB shrugs-
4x10 w/80s, w/straps and SS with DB raises

DB rows-
4x10 w/80s, w/straps, easy

Overhead band tricep extensions-
3x20 w/light band, choked up on band a lot for lots of tension

Notes: Solid bodybuilding bench day. I am really not used to Fat Gripz on bench movements so it is a lot harder than I expected. Going to keep using them for another week or two. I am pretty weak on a lot of DB and isolation movements from not doing them ever so I am happy to see them slowly start to progress. I talked to Jason Huh a bit on Instagram and he gave me a few pointers, which was cool.

My left shoulder is getting healthy again, which is awesome, as I really can't have my bench start to be affected now that my hamstring is finally getting better. I haven't had shoulder issues for years, so it was a surprise. Mobility work plus acetaminophen and a bit of ice/heat therapy has done wonders.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Nov 25, 2015 7:52 pm

11/24-

High box safety bar squats-
5x5 @ 225

Cheater DL-
4x8 @ 185

Safety bar lunges-
4x10 @ 45

Decline sit ups-
4x10

Notes: decent day. High box squats suck because there is already zero stretch reflex due to the limited ROM and the slight pause makes it suck worse. Squatting 225 has never felt so hard. Also, I'm only counting the safety bar as 45 because fuck it. I'm getting close to removing the box and getting back to free squatting.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Nov 28, 2015 10:05 pm

11/28-

Competition bench press-
8x3 @ 245

DB low incline-
1x12 @ 55s, 2x12 @ 60s

Lat pulldown machine-
4x10 @ "120"

High band crossovers-
3x15 w/mini band

Band pushdowns-
3x20 w/light band

Side raise machine-
3x10 @ idk

Face pulls-
4x12 w/light band, in between bench warm-up sets
3x12 w/cable

Notes: First time doing competition bench since the meet. Everything went well. The left shoulder continues to improve. Pullups still bother it just a little bit so I will continue to find other movements to work on lat strength.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Nov 29, 2015 2:56 pm

11/29-

Medium box squat-
5x5 @ 225

Conventional deadlift-
4x6 @ 225

Unilateral leg press-
3x10 @ "90"

Wide stance bilateral leg press-
2x10 @ "140"

Close stance bilateral leg press-
1x20 @ "140"

Unilateral KB RDL-
3x10 w/44

Hanging leg raise-
3x10, BW

Notes: decent leg day. Shoulder has been improving so I'm going back to straight bar squats instead of safety bar. It went well but I need to continue my scap mobility work; the left side of the bar still likes to dip down a lot.

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