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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   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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PostSubject: 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

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Last edited by Chris Anderson on Fri Feb 19, 2016 4:00 pm; edited 1 time in total
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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Feb 26, 2016 2:35 pm

True maxes.

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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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