| Chris Anderson's Training Log V3.0: RUM or bust | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Feb 14, 2016 6:30 pm | |
| 2/9-
Bench press- 170x3 205x3 205x3 240x2 240x2 255x1 255x1 255x1 255x1
Deadlift- 250x3 300x2 300x2 350x2 350x2 350x2 350x2
Notes: some other light stuff too
2/12-
215x3 260x3 260x3 300x2 300x2 300x2
Bench press- 170x3 205x3 205x3 240x2 240x2 240x2
Notes: some other light stuff too
Finished with Sheiko, doing openers on Monday then a 50% session on Wednesday. Getting ready for a weight cut. Drove to Phoenix this weekend. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Feb 19, 2016 3:58 pm | |
| 2/15-
Squat- 45x5 45x5 135x3 215x3, wrist wraps on 260x2, knee sleeves on 300x1, belt on 345x1 390x1 425x1--planned opener
Bench press- 45x5 135x3 170x3 205x2 245x1, wrist wraps on 275x1 305x1--just below planned opener
Notes: openers, some other accessory stuff too
Last edited by Chris Anderson on Fri Feb 19, 2016 4:00 pm; edited 1 time in total | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Feb 19, 2016 4:00 pm | |
| 2/17-
Squat- 45x5 45x5 135x5 215x3, wrist wraps on 260x3, knee sleeves on 285x3, belt on 285x3 285x3
Bench press- 45x5 135x5 170x3 205x3 205x3 205x3
Deadlift- 135x5 225x3 315x3, belt on, straps on 315x3 315x3
Notes: 60% session, things went well. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Feb 19, 2016 4:00 pm | |
| Made weight at 180.0. Openers set at 424/314/501. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Feb 21, 2016 3:50 am | |
| Meet report: 8/9, 1372lb @ 180.0 BW, 419 Wilks, USPA Master total. I should actually try on my squat and deadlift next time. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Feb 21, 2016 6:18 pm | |
| What'd you use on your maxes for Sheiko. Your bench training looked the easiest, but at the meet the only grinder | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Feb 22, 2016 4:48 pm | |
| At the end of the cycle, my maxes were 430-340-500. I started out at about 400-330-450. I'm basically running the same cycle again, but with accurate maxes this time around. I'm using the Sheiko app. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Feb 24, 2016 8:28 pm | |
| 2/23-
Bench press- warm ups 5x3 @ 255
Squat- warm ups 5x5 @ 335
Close grip bench press- warm ups 2x6 @ 220 220x5, TnG 220x4, TnG
HS high row machine Face pulls Hamstring curls Leg extensions
Notes: first day back was rough.
2/24-
Hammer DB curls Rear delt fly machine Lat pulldowns Seated leg curls Leg extensions Side DB raises Barbell split squats
Notes: light session to get blood flowing as I was sore as fuck today. Everything went well and I left feeling good. Also did 20 minutes incline walking on a treadmill. Barbell split squats are awkward as fuck but I think they will be a good movement once I get used to them. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Feb 25, 2016 8:39 pm | |
| 2/25-
Deadlift- warm ups 4x3 @ 415
Incline bench press 6x4 @ 185, all reps TnG, slightly closer grip than normal
Rack pulls- warm ups 4x3 @ 440, w/straps, mid-shin
HS low row machine, 4x10 Hanging leg raises, 3x15
Weighted dips- 5xBW +25x5 +45x5 3x5 @ +70 1x5 @ +45
Rubish back raises- 45x10 95x10 115x10
Notes: tough session as I was very sore and I debated about coming in at all, but everything went well. I need to focus on cueing my left lat, as the bar likes to drift in front of me on that side if I don't. Overall it was a very good session.
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Feb 25, 2016 8:53 pm | |
| What'd you put in for this cycle | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Feb 26, 2016 2:35 pm | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Feb 26, 2016 2:42 pm | |
| By that, I mean most recent meet numbers. 479/342/551. 479 and 551 were not true maxes. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Feb 27, 2016 7:08 pm | |
| 2/27-
Bench press- Warm ups 170x7 205x6 240x4 240x4 255x2 255x2 240x3 240x3 220x4 205x6 190x8 170x10
Squat- Warmups 240x5 285x4 285x4 335x3 335x3 360x3 360x3 360x3 360x3 360x3
Pull ups- 4x5@BW 3x5@+25 5@BW
Barbell Bulgarian split squats
Paused face pulls Barbell curls Lateral raise machine
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Mar 02, 2016 12:13 am | |
| 3/1-
Squat- warmups 285x4 285x4 335x3 335x3 5x2 @ 385
Bench press- warmups 240x3 240x3 6x2 @ 275
High bar, narrow stance squat- warmups 4x3 @ 325
Rubish raises, 3x10
Notes: a hell of a day. The squats weren't quite as good as I wanted, but not terrible. Bench felt like complete shit until the last three work sets. High bar sucks but I can tell it will be good for me as a secondary squat variation. Rubish raises are awesome for the posterior chain.
Nearly passed out in Wal-Mart after the session from my blood sugar dropping. I guess I need to up my carbs. Not like I have been cutting them whatsoever.
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Mar 04, 2016 12:37 am | |
| 3/3-
Deadlift to knees- Warm ups 2x4 @ 330 4x4 @ 385
Wide grip bench press- Warm ups 5x4 @ 240
Rear delt fly machine 4x10 Pec deck 4x10
Below knees rack pulls- Warm ups 2x3 @ 385 5x3 @ 415
Leg curls 4x10 Leg extensions 4x10
Notes: solid day. I like the pec deck movement but the machine itself isn't that great. Everything moved well. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Mar 06, 2016 10:22 pm | |
| 3/5-
Squat- warm ups 2x3 @ 335 6x3 @ 385
Bench press- warm ups 2x4 @ 240 2x3 @ 255 2x2 @ 275 255x4 240x5 205x6 170x7
Cambered bar squat- warm ups 4x3 @ 325
Notes: went pretty well after starting slow. Cambered bar should be fun and I will keep it in the rotation for secondary squat movements. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Mar 10, 2016 12:32 am | |
| 3/9-
Squat- warm ups 2x3 @ 335 5x3 @ 365
Bench press- warm ups 2x3 @ 240 5x3 @ 275
Cambered bar squat- warm ups 5x5 @ 300
Rubish raises Pec deck Rear delt fly machine
Notes: meh. Squats moved decent but felt off the entire session. The cambered bar stuff went slightly better but I was winded by the end of it. Bench press felt like ass. I'm using a new diet protocol based off of Renaissance Periodization's auto diet templates and I feel like recovery has been improved, especially with the focus on peri-workout nutrition and nutrient timing. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Mar 14, 2016 9:23 pm | |
| 3/11-
Deadlift to knees- warm ups 2x4 @ 385 4x4 @ 415
Bench press- warm ups 2x3 @ 255 2x2 @ 275 2x3 @ 255 250x5 220x6 190x7 170x6
Block pulls- warm ups 2x5 @ 385 4x4 @ 400
Notes: don't remember accessories | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Mar 14, 2016 9:27 pm | |
| 3/12-
Bench press- warm up 2x3 @ 240 5x2 @ 275
Wide grip TnG bench press- warm ups 4x6 @ 220
Squat- warm ups 2x5 @ 335 4x5 @ 360
Super squat machine- 3x10, constant tension
HS low row machine- 4x8
Notes: good day. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Mar 16, 2016 5:44 pm | |
| 3/15-
Squat- warm ups 2x3 @ 335 2x3 @ 385 405x2 415x2 425x2
Bench press- warm ups 5x3 @ 275
Cambered bar squat- warm ups 4x2 @ 345
High cable crossovers- 3x10 Unilateral close stance leg press- 3x10 Rear delt machine- 3x10
Notes: good day. 405 was supposed to be my top squat sets but it moved better than expected so I bumped up twice. 405 is 85% of my competition PR, 425 is 85% of my goal. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Mar 25, 2016 1:31 pm | |
| 3/28-
Squat- warm-ups 285x3 335x1 385x1 425x1 450x1 485x1--6lb unwrapped PR 495x1--16lb unwrapped PR
Notes: well this came out of nowhere. I was going to work up to something kind of heavy before doing some single ply work and the weight just kept feeling better as I went heavier. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Mar 31, 2016 2:54 pm | |
| Past couple of days:
3/27-
Bench- 4x3 @ 275 Squat- 6x3 @ 385 Floor press- 2x3 @ 275, 3x2 @ 290
3/29- Deficit deadlift- 4x2 @ 385 Block pulls- 4x2 @ 475 Bench press w/band-, 4x2 @ 255 + monster mini band | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Apr 01, 2016 8:20 pm | |
| 3/31-
Bench press- warm ups 290x2 2x2 @ 295 300x2
Wide grip TnG bench- warm ups 4x4 @ 240
Squat- warm ups 385x2 2x2 @ 395 405x2
Hack squat U/L leg curls/leg extensions Pull downs Pull ups Seated cable face pulls Lateral raise machine
Notes: very good day. I'm liking this 4-day/week Sheiko program better than the 3-day/week variation I was doing before. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Apr 02, 2016 10:00 pm | |
| 4/2-
Block pulls- warm ups 2x3 @ 440 2x3 @ 475 500x3 515x3--PR by default, I think
Incline bench press- warm ups 2x3 @ 205 215x3 2x3 @ 225
Fuck ton of accessories
Notes: I like this | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Apr 03, 2016 8:45 pm | |
| 4/3-
Bench press- warm ups 3x2 @ 275 275x10, rep max PR
Bench press w/monster mini band- warm ups 4x2 @ 255 + band
Squat- warm ups 4x2 @ 385, all paused in hole
HS high rows- 3x20 Super squat machine- 3x10 DB rear delt flies- 4x10 DB hammer curlz- 3x15 Sissy squats- 2x20, 1x15
Notes: very good day. 275x10 is a 366 calculated max. Beats my old 280x9 touch-and-go rep max PR that was a 363 estimated max.
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| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust | |
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