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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   Tue Dec 01, 2015 8:31 pm

12/1-

Close grip axle bench-
255x1 @ 7RPE
280x1 @ 7.5RPE
300x1 @ 8.5RPE
315x1 @ 10RPE

3x10 @ 205 @ 7RPE

Weighted neutral grip pull ups-
BWx5
+25x2
+45x1
+70x1
+90x1
+90x1
3x5 @ +25, wide grip

DB press-
3x10 w/60s
1x9 w/60s

DB shrugs w/3 count hold @ top-
4x10 w/90s, w/straps

Side DB raises-
2x10 w/25s
2x10 w/20s

Single-arm DB hammer curls-
50s x1, lol
3x10 w/30s

Incline machine-
a fuckton

Row machine-
a lot

Pull-down machine-
a lot

Notes: yay birthday. Being 23 is pointless, except this is my last year that I can compete in the junior division in powerlifting. Happy birthday to my mother tomorrow.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Dec 02, 2015 11:05 pm

12/2-

Low box squat-
5x5 @ 225

Squat- (whaaaaaat?)
225x1
275x1
315x1

cheater DL-
2x6 @ 225

Notes: the session was cut short as I wasn't allowed to stay past closing time at all this time. Last time I was there about 15 minutes past and they didn't say anything. Whatever, it isn't a big deal. I shouldn't have dicked around and went for a 315 squat, but oh well. It felt good to have even that much weight on my back again.

I'm now done with my box squat progression. I am backing down to 135 for sets of 10 and squatting without a box. I will jump back up even quicker now that I am not doing a depth progression, just weight and reps.

I really need to figure out why the left side of the bar keeps dipping down. I have tried a lot of different things the past couple of weeks and nothing makes a difference. I have done high bar, low bar, changed my grip width--even trying an uneven grip--just about anything and there isn't a difference, even when I make a conscious effort to do otherwise. I'm doing scapula mobility work just about every day because I know there is an issue there but it hasn't made a difference yet. C'est la mort.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Dec 03, 2015 11:26 pm

Quote :
I really need to figure out why the left side of the bar keeps dipping down. I have tried a lot of different things the past couple of weeks and nothing makes a difference. I have done high bar, low bar, changed my grip width--even trying an uneven grip--just about anything and there isn't a difference, even when I make a conscious effort to do otherwise. I'm doing scapula mobility work just about every day because I know there is an issue there but it hasn't made a difference yet. C'est la mort.

I have the same issue and have yet to fix it. That causes a lot of elbow pain and basically causes the bar to open skin on my upper back (regardless of the bar I use, I have to clean blood off the squat bar at magni) and may be a contributor to pain in my left hip from not squatting symmetrically. What kinds of things are you doing for scapular mobility?
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Dec 06, 2015 6:46 pm

12/4-

Competition bench-
265x3 @ 7.5RPE
3x8 @ 235 @ 7RPE


Don't remember what I did for assistance.

12/6-

cheater-
4x5 @ 275

Wide stance leg press-
3x12 @ "230"

Squat-

5x10 @ 135

Barbell rows-
45x10
135x10
185x8
185x10 w/straps

Ab wheel-
3x10

Face pulls-
3x20 w/light band

Notes: cheater is feeling better. Slowly getting heavier. Finally back to free squatting; no more box.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Dec 12, 2015 5:58 pm

12/11-

cheater-
6x3 @ 315

Squat-
5x10 @ 185

Wrapped squat-
315x1
315x5

Hack squat-
a lot

Hanging leg raises-
3x15

12/12-

Comp bench-
3x3 @ 275

Slingshot comp bench-
310x3
310x3
310x6

HS low/high row machines-
a lot

HS WG chest machine-
a bunch

High cable crossover-
3x10



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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Dec 13, 2015 7:20 pm

12/13-

Squat-
4x5 @ 275

cheater-
4x8 @ 255

HS low rows-
4x10 @ 140

Planks-
2x 90 seconds

Notes: Moving in to a more of a traditional volume block now. I feel very healthy and I can start getting a bit heavier on my squats and pulls now, I feel. I am remaining cautious.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Dec 18, 2015 8:39 pm

12/14-

Wide grip bench-
1x8 @ 250--harder than expected
2x8 @ 210
1x2 @ 210--kind of tweaked L elbow on the second rep

Notes: did some other stuff too, don't remember


12/18-

cheater-
5x3 @ 340

Slingshot bench-
3x5 @ 275

cheater rack pulls, 2" below knee-
2x2 @ 295
3x3 @ 340
4x2 @ 385

Barbell rows-
10x135
10x155
10x175

Wide stance leg press-
140x10
180x10
230x10

Hanging leg raises-
3x15 @ BW

Notes: also did sets of 5 pullups, various grips, supersetted with sets of 15 face pulls in between each bench warm-up set, and two sets of 50 bodyweight lying leg curls in between hanging leg raises sets.

I am starting Sheiko 30 for this volume block. I made this decision because I need to follow a pre-made program right now so I can focus on a few other things as well as programming for my clients. I will make a few minor modifications to fit it to my needs, but it will be 90% the exact program as it is written. The main modifications will be accessory movement selection. I will also be doing more high-rep squatting as this will keep me healthy; high reps on the squat also do a very good job of building my strength in the movement.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Dec 21, 2015 8:48 pm

12/21-

Slingshot bench-
5x3 @ 260

Squat-
5x3 @ 320

Close grip flat feet bench-
4x3 @ 235

Squat-
5x3 @ 300

U/L close stance leg press- 3x8 @ 90
EZ bar curlz- 3x25 @ bar
High band crossover- 3x15 w/monster mini band

Face pulls- 4x15 w/light band, in between bench warm up sets
Neutral grip pull ups- 4x5 @ BW, in between bench warm up sets

Notes: Boris Sheiko looks at the saying, "what doesn't kill you, makes you stronger" and says, "why not both?"

Real talk, the first session of Sheiko #30 went very well. These sessions are certainly longer than my usual training, but I am training less often as a trade-off. The relative intensity is higher for my squat and deadlift, but lower/the same for my bench. I am using a slingshot for my bench work for these first few sessions because my elbow is getting a bit achy and I want to nip that in the bud before it becomes an issue. Training with no hand off person is my biggest issue right now, as it puts a lot of stress on that left elbow when I unrack. I will be fine so long as I am intelligent about it. I have, thankfully, avoided any real issues with my elbow for over a year, so I am very confident that it won't be a problem.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Dec 23, 2015 8:27 pm

12/23-

Deadlift-
135x5
185x5
225x4
2x4 @ 275
2x3 @ 315, mixed grip
5x3 @ 365, belt on

Bench press-
45x5
135x5
170x5
200x4
235x3, wrist wraps on
2x3 @ 270
2x2 @ 285
270x3
235x5
200x7
170x9

Rack pulls, ~3" below knee cap-
275x5
2x4 @ 315
3x3 @ 365, belt on, straps on
4x2 @ 405

Wide stance leg press-
180x5
2x5 @ 230
2x5 @ 270

Decline sit ups-
3x10

Wide grip pushups- 3x20

Notes: Also did 3 super sets of pullups x5 and band face pulls x15 during my bench warm ups, and 3x15 cable external rotations in between push up sets.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Dec 26, 2015 10:33 pm

12/26-

Squat-
45x5
135x5
200x5, wrist wraps on
2x4 @ 240
2x3 @ 280, knee sleeves on
5x2 @ 320, belt on

Bench press-
45x5
135x5
170x5
200x4, wrist wraps on
235x3
5x2 @ 270

Squat-
135x5
200x5, wrist wraps on
240x5
280x2
315x1, belt on
365x1, knee wraps on
405x1

Notes: no assistance work today because I had to get ready for my family Christmas. Everything went pretty well.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Dec 29, 2015 9:36 pm

12/29-

Squat-
45x5
135x5
200x5
240x4, wrist wraps on
240x4
280x3, knee sleeves on
280x3
320x2, belt on
320x2
360x1
385x1
405x1, post-rehab PR, moved very well, probably around a true 90%

Bench press-
45x5
135x5
170x5
200x4
235x3, wrist wraps on
270x3
270x3
270x3
270x3
270x3

Safety bar squat-
55x5, counting bar as 55, I think it is 65
145x5
180x5
220x4
260x3
260x3
300x2
300x2
300x2
300x2

Circuit:

High band crossovers- 4x10 w/mini band
Dips- 4x10 @ BW, last two sets paused at the bottom
Safety bar lunges- 4x10 each leg w/empty bar
Pullups- 4x8 @ BW, alternating sets between neutral grip and medium pronated grip

Notes: Really solid day, especially for my squats. I was supposed to do three singles at 360, which is 90% of my 400lb training max, but I knew this wasn't close to a true 90%, even being cautious with my hamstring, so I worked up to a true 90%. In this case, I set 405 as my weight limit and I think it is pretty accurate, anyway. This does not mean I will be making a large jump to my training max, because this has obviously been working for me thus far, and a large jump means I will end up going to heavy and getting hurt again. A small jump in the training max will come soon, though.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Dec 31, 2015 8:14 pm

12/31-

Deadlift to knees-
135x5
225x4
275x4
315x3
315x3
340x3, belt on, mixed grip
340x3
340x3
340x3

Deadlift-
225x5
275x4
315x3
315x3
365x3, belt on, mixed grip
365x3
315x3, lowered weight because technique was feeling off and left hip flexor wasn't the best
315x3
315x3

Bunch of hamstring stuff, bilateral and unilater

Notes: not the best session. My left hip flexor hurt a little bit after the first deadlift movement, and it affected my technique which left my hamstring not feeling the best. I dropped the weight to be safe and did the last set with straps to see if having a double overhand grip helped things. To no surprise, it did help a bit. Figuring out how to set up symmetrically is proving to be my biggest challenge with cheater deadlifting.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jan 02, 2016 5:05 pm

1/2-

Squat
45x5
135x5
210x5, wrist wraps on
250x5, knee sleeves on
295x3, belt on
295x5
295x7
295x6
295x4

Bench press-
45x5
135x5
185x5
220x4
250x3
250x3
250x3
250x3
250x3

Close stance unilateral leg press-
5x12 @ 90

Unilateral hamstring curl-
20x12
3x12 @ 30

Planks-
3x90 seconds

Fat gripz EZ bar tricep extensions-
4x10 @ 75

Barbell rows-
135x8
3x8 @ 185

Notes: also did 4x5 BW pullups and 4x15 face pulls in between bench warm up sets. This was a solid day. My squat feels better every session and I did some extra mobility work before starting today and it paid off very well. My left hip flexor is a bit touchy but it is feeling better. Bench sets felt good, especially after focusing on touching a bit lower on my chest. This seems to help my left elbow out a bit.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jan 04, 2016 9:36 pm

1/4-

Squat-
45x5
135x5
210x5, wrist wraps on
250x4, knee sleeves on
250x4
295x3, belt on
295x3
335x3, belt a little bit tighter
335x3
335x3
335x3
335x3

Bench press-
45x5
135x5
170x5
200x4
235x3, wrist wraps on
270x3
270x3
285x2
285x2
285x2
270x3
270x3

Safety bar squat-
55x6
145x6
210x6, knee sleeves on
250x6, belt on
275x6, belt a bit tighter
275x6
275x6
275x6

Barbell rows- 4x10 @ 155
Hanging leg raises- 4x10 @ BW
Pushups- 3x20 @ BW
High band crossovers- 3x15 w/monster mini band
EZ bar curlz- 3x25 w/bar

Notes: very solid day. Squatting went very well, although the safety bar work was challenging. My elbow is kind of bothering me but it is seeming to get better and certainly isn't getting any worse. No hip issues at all today and the bit of mobility work I did right before squatting made everything feel absolutely great.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Jan 08, 2016 10:59 pm

1/6-

Deadlift-
135x5
225x4
275x4
315x3, mixed grip
315x3
365x3, belt on
365x3
365x3
380x2, this set sucked
380x2, conventional, omg so much better and less butt eating
380x2

Bench press-
45x5
135x5
170x5
200x4
235x3, wrist wraps on
5x2 @ 270

Block pulls-
225x5
295x5, belt on
340x5, straps on
340x5
380x4
380x4
380x4
380x4

Notes: I don't remember what I did for accessory stuff--I'm posting this a couple of days late. I probably did some high band crossovers, barbell rows, maybe some abs. I dunno. I am back to conventional, at least for now. My left hip has been bitching at me lately and my cheater technique has been worsening as a result. The conventional sets went great. Doing cheater for a while really taught me how to get my hips lower and try to keep a more neutral spine. I will still incorporate cheater during offseason time, I think.





1/8-

Bench press-
45x5
135x5
170x5
200x4
235x3, wrist wraps on
270x3
270x3
270x3
270x3, omfg these sets went incredibly well

Squat-
45x5
135x5
210x5, wrist wraps on
250x4, knee sleeves on
295x3, belt loosely on
295x3
335x3, belt a bit tighter
335x3
355x2, belt even tighter
355x2
355x2

Close grip bench press-
45x5
115x5
155x6
185x6
220x6, wrist wraps on
220x6
220x6
220x6

Barbell rows-
45x9
95x8
135x8
175x8, straps on
175x8
175x8
175x8

Notes: Holy shit, so apparently if you bench BEFORE you squat, your bench sets are fucking incredible and your elbow feels like it is orgasming. In a good way.

Conversely, if you don't squat first, your squat sets might suck a little bit. C'est la mort. I was scheduled to do 3x3 @ 335 after the 355 sets, but I was starting to suck at squatting and my left hip was kind of angry with me to begin with. This was a very good day overall.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jan 11, 2016 4:39 pm

1/11-

Squat-
45x5
135x5
210x5, wrist wraps and knee sleeves on
250x4
250x3, belt on, forgot to up the weight
295x3
335x3
335x3
355x2
355x3
380x1
380x1

Bench press-
45x5
135x5
170x5
200x4
235x3
270x2
270x2
270x2
270x2

Squat-
45x5
135x5
210x5, wrist wraps on
250x4
295x3
345x2, wraps on
375x2
405x2

Cable face pulls- 4x15
Pull ups- 4x8
Single leg close stance leg press- 4x12

Notes: okay day. My left hamstring is feeling okay but I am shifting my weight to the right side again. The left elbow was okay today.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jan 12, 2016 10:44 pm

1/12-

Bench press-
45x5
135x5
185x5
220x4
250x3, wrist wraps on
285x2
285x2
285x2
285x2, all of these sets went incredibly well

Deadlift-
135x5
225x4
275x4
315x3, mixed grip and chalk
315x3
365x3, belt on
365x3
385x2
385x2
385x2

Close grip bench press-
45x5
115x5
155x3
185x3
215x3
250x2, wrist wraps on
250x2
250x2, long pauses on both reps

Pendlay rows- 4x8 @ 185
Decline sit ups- 4x10 @ BW

Notes: very, very good session today. I spent a bit of extra time doing some upper body mobility work before beginning my bench warm-ups and it paid off. Ever since backing off the pressing accessory work (and most other compound stuff) and adding in more mobility work before everything, all my lifts have improved, particularly my bench. I feel like I'm finally starting to figure out how to manage this style of training, and I really think it will start paying off in a big way soon.

Right now I am 5 weeks out of my planned meet. I am entered in the USPA Western Warrior meet in Glendale, Arizona on February 20th. As it stands, I actually have drill that weekend; however, I am transferring out of my unit and I have been told that it is not likely that I will have to go to that drill. I have been told by the Arizona USPA state chair that if I can't compete, I can have the meet fee be credited to a future USPA meet.

Right now my plan is to continue with Sheiko for the remainder of the meet prep with Sheiko #32. This involves a bit of a mock meet test day in the first week of the program (so about 4 weeks out) then a bit of a taper the rest of the way. It is very different from what I have done in the past, but so is just about everything I have done as of late.

My primary goal is to simply compete. Part of this is out of my control, but I mainly mean being healthy enough to compete. If I can finish this training cycle with no major flare ups and be able to take 9 attempts in a meet without pain, I will consider it a resounding success regardless of the numbers.

After that, I do have some rough numbers in my head that I would like to go after, but I won't really know where I am at until after that test day. I would like to hit an unwrapped 450+ squat, a 350 bench, and a 500+ deadlift. Currently, I think those are all very doable, but we will see. If I keep having sessions like the one tonight, then those goals will be easy and I will smash right through them.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jan 16, 2016 5:13 pm

1/16-

Squat-
45x5
45x5
135x5
210x5, wrist wraps on
250x4, knee sleeves on
295x3, belt on loosely
295x3
335x3, belt at normal tightness
335x3
335x3
335x3
335x3
335x3, these sets got better as I went on

Bench press-
45x5, flat feet
135x5
185x4
220x4
250x4
250x4, heels up
250x4, close grip
250x4, close grip and nap time pauses

HS high row machine-
3x10 @ 90 each side

HS low row machine-
10 @ 70 each side
2x10 @ 90 each side

Hanging leg raises-
3x15 @ BW

Notes: also did a bit of cable curls and face pulls to finish off. This was a very good training day. Most of my bench sets were flat feet as I forgot my wrestling shoes, but I switched to heels up after a bit, then switched to close grip and added some longer pauses for some extra difficulty.

This was the last day of Sheiko #30. I really enjoyed this program and I will be running Sheiko #32 as my meet prep leading to the USPA Western Warrior meet in Glendale on February 20th.

Sheiko #32 kicks off with a test day, so I'm slightly modifying it to make the first week only two lifting days. This is due to traveling back to Iowa and that I will be getting more tattoo work done and I can't really lift for a short while after that is done anyway.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jan 18, 2016 7:50 pm

1/18-

Squat-
45x5
135x5
210x3, wrist wraps on
250x3, knee sleeves on
295x3, belt loosely on
335x1, belt tighter

377x1, used 1lb collars
417x1
457x1

Bench press-
45x5
135x5
170x3
200x3
235x2, wrist wraps on
270x1

302x1, same 1lb collars
322x1
342x1, 2lb paused gym bench press PR

Deadlift-
135x5
225x3
275x3, chalk on
315x2, belt loosely on and mixed grip
365x1, belt tighter

415x1
475x1
515x1


Notes:

https://www.instagram.com/p/BAs7LyBIm81/?taken-by=candrsn92

https://www.youtube.com/watch?v=gEsCgZMPo20

This was the first week of Sheiko #32, as I finished Sheiko #30 last week. The first week involves a skills test that is essentially a mock meet. I went 9/9 with a 1314lb gym total that had some pretty conservative attempts. I would estimate that I am capable of 475/350/550 right now. I am 4 weeks out of the USPA Western Warrior meet in Glendale, AZ.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jan 25, 2016 8:43 pm

1/25-

Squat-
45x5
135x5
215x3, wrist wraps
260x3, knee sleeves on
260x3
300x3, belt loosely on
300x3
345x2, belt tighter
345x2
345x2
345x2
345x2

Bench press-
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
270x3
270x3
270x3
270x3
270x3

Safety bar squat-
55x5
145x5
235x3, knee sleeves on
280x3, belt loosely on
280x3
300x3, belt tighter
300x3
300x3
300x3

Notes: no assistance work. This was my first session back since the skills test. I debated about training because my tattoo is still healing, but I decided it was good enough, and my belt didn't touch any of the work I had done, so it was good.

This was a really good training session overall. My right hip got a little tight during the first few sets of squats, but did not affect anything except my bench set up for the first few warm ups.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jan 28, 2016 11:29 pm

1/28-

Deadlift to knees-
135x5, accidentally did full reps
250x3
300x2
300x2
325x2, chalk and mixed grip
325x2
350x1, belt loosely on
350x1
350x1

Deadlift-
250x3
300x3
350x3, chalk and mixed grip, belt loosely on
350x3
405x3, belt tighter
450x3
405x3
405x3
405x3

Bench press-
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
270x3
270x3
290x2
290x2
290x2

Notes: fun fact, other than the skills test day, 290 is the heaviest bench press I have done all cycle, and 405 is the heaviest deadlift I have done. 345 from earlier this week was the heaviest I have done all cycle as well. In fact, outside of maybe working up to an opener or second attempt 1 week out of the meet, they will be my heaviest lifts throughout the entire meet prep.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jan 30, 2016 2:13 pm

1/30-

Bench press-
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
270x3
270x3
270x3
275x3
275x3

Squat-
45x5
135x5
215x3, wrist wraps on
260x3, knee sleeves on
260x3
300x3, belt loosely on
300x3
345x3, belt tighter
345x3
345x3
345x3
345x3
345x3

Close grip bench press-
45x4
135x4
170x4
205x4
240x4, wrist wraps on
240x4
240x4
240x4

Notes: also did a bunch of pull ups and a set of 50 face pulls. Very good session and very good week. Starting to taper down now and will need to watch my weight (about 190 most days, I would like to cut from 188 or so) and begin planning my attempts.


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Feb 02, 2016 9:59 pm

2/2-

Squat-
45x5
45x5
135x5
215x3, wrist wraps on
260x3, knee sleeves on
300x3, belt on loosely
300x3
345x2, belt on tighter
345x2
345x2
345x2
345x2

Bench press-
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
270x2
270x2
270x2
290x1
290x1
295x1

Barbell rows- 135x5, 3x8 @ 155
Cable face pulls- 2x25 @ 70, 2x25 @ 60
U/L hamstring curls- 2x10 @ 20, 2x10 @ 25

Notes: another good day. Bench went very well, particularly the singles. The first set of 270 went so well that I hadn't realized that I put the extra weight on, and thought I may have done another set at 240 on accident. Also, my weight was below 190 today for the first time in a while. I would like to cut from the 188-187 range, but even 190 is just fine. I'm just as lean now as I was at 185 last year.

I am starting to think of openers now, as well. Right now the plan is to aim for a squat in the high 400s to 500, a 350+ bench, and a deadlift in the low-mid 500s. The (very) rough plan is this:

Squat: 408-451-485
Bench press- 303-336-352
Deadlift- 501-523-545

These are all very rough and I am going to play it by ear at the meet--or at least more so than I usually do. I will have a session of working up to openers/close to second attempts a little over a week out of the meet, so I will have a better idea around that time as to what I am capable of. My bench is really the only lift that I feel like I know for sure where I am at.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Feb 03, 2016 10:43 pm

2/3-

Bench press-
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
270x2
270x2
270x2
275x2
275x2

Deadlift-
135x5
250x3
300x3, chalk and mixed grip
300x3
350x3, belt loosely on
350x3
375x2, belt tighter
385x2
395x2
405x2
415x2

U/L hamstring curls- 3x10 @ 20
U/L cable face pulls- 3x15 @ 30

Notes: not a bad day considering I trained yesterday and shoveled snow for about 2 hours.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Feb 07, 2016 8:28 pm

2/6-

Squat-
55x5
55x5
145x5
235x3, wrist wraps on
270x3, knee sleeves on
270x3
315x3, belt loosely on
315x3
330x2, belt tighter
330x2
330x2

Bench press-
45x5
45x5
135x5
170x3
205x3
240x3, wrist wraps on
240x3
255x2
255x2
255x2
255x2

Chest supported rows- 3x10
Planks- 2x90 seconds

Notes: Session @ 22nd Street. Squat sets were with a squat bar and walked out of a monolift. Bench sets were with Titex calibrated bar and kilo plates--I don't remember the conversions so I just logged the planned pound conversions.

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