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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 Apr 05, 2016 11:21 pm

4/5-

Deadlift to knees-
warm ups
4x2 @ 385

Deadlift-
warm ups
415x2
445x2
470x2
500x2

Lying hamstring curls- a lot

Floor press-
warm ups
2x3 @ 255
2x3 @ 275
285x2
290x2
295x2

Dips-
2x20 @ BW
BWx13

Glute kickback machine (no idea wtf to call it)-
4x10 @ 40

Pec deck-
3x15 @ 70

Notes: good day. 500x2 moved fast. Looking to get a big pull in June.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Apr 07, 2016 9:36 pm

4/7-

Squat-
warm ups
4x2 @ 405

Paused squat-
warm ups
3x2 @ 385

Bench press-
warm ups
5x3 @ 275

Notes: no accessories today. Everything felt "meh". This was probably my worst training session in a while, maybe the entire training cycle so far. Given that I still completed every prescribed rep at the prescribed weight, I feel very good.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Apr 09, 2016 6:15 pm

4/8-

Beltless deadlift-
425x1
515x1
515x1

Notes: this was dumb of me

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Apr 09, 2016 6:16 pm

4/9-

Deadlift to knees-
warm ups
4x4 @ 385

Block pulls-
warm ups
4x3 @ 525

Incline bench press-
warm ups
5x3 @ 230

Notes: good, but tough session.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun May 01, 2016 3:29 am

Recent stuff so Kevin Alvy doesn't get bored:

Sheiko

Sheiko

Sheiko

Deadlift 515x4, PR

Sheiko

Sheiko

Bench 315x4, dreamt I benched 315x5 the night before and left a rep in the tank

Sheiko

Sheiko

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat May 14, 2016 3:15 pm

Recent stuff:

Deadlift, 530x3, new 3RM

Bench press, 325x3, new 3RM

Going for 465x3 squat tomorrow, then have a week of doubles, then singles, then meet week.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun May 15, 2016 7:27 pm

Squat- 465x3

Reverse band squat- 485x1, 485x2

RB squats done with mini band, they probably took about 35-40lb off the bottom and 5-10lb off the top. The first single was really tough but on the second set I adjusted the bands to be a bit more even, shortened my walk out, and got two reps--I felt like I had at least two more in me, too.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu May 26, 2016 10:51 pm

From this week-

Deadlift- 565x1

Bench press- 340x1

Last heavy singles of the training cycle. 565 moved well but 340 was a bit tougher than I wanted. I did pause it for pretty long, though.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jun 02, 2016 10:13 pm

Just checked my weight on the meet scale. 183.2, so 1.45lb over. I then ate about 4oz of boneless skinless chicken thigh and about 2oz of water. I should be in a perfect spot.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Jun 05, 2016 7:40 pm

Quick meet report:

Made weight on Friday at 81.8kg/180.3lb. Recomped to about 195 or 196 that night.

Squat-
210kg/462lb: good lift
227.5kg/501lb: good lift, first 500+ unwrapped squat
232.5kg/512lb: good lift, 33lb PR

Bench press-
150kg/330lb: good lift
160kg/352lb: good lift, 10lb PR, first 350+ bench press
162.5kg/358lb: no lift, couldn't get it much off the chest. Too emotionally spent after celebrating 352.

Deadlift-
240kg/529lb: good lift
257.5kg/568lb: good lift
266kg/586lb: good lift, 24lb PR. I chipped this by 1kg to get the AZ junior raw record and secure a 1450lb total.
272.5kg/601lb: no lift, got it to my knees. YOLO 4th attempt. I had to pull this about 5 or 6 minutes after 586.

658.5/1451lb total. Secured AZ junior raw records in every lift and the total. 27lb off of a USPA elite total.

Tl;Dr: Mr. Sheiko's Wild Ride works.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Jun 05, 2016 8:37 pm


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Jun 08, 2016 11:56 pm

Couple notes on training heading in to IPL Worlds:

I am staying on Mr. Sheiko's Wild Ride. The first block will be focused on a few lifts I suck at, namely incline bench press, front squat, high bar squat (might just do cambered bar instead), and cheater deadlift. After that, it will be as written.

I'm working with Mark Brandenburg on my diet. He is helping me out with a diet plan to help me recomp to about 190. The goal is to stay at 181 but at a better body fat percentage. If you look at the top 181 guys, they are built somewhat like me but leaner and more muscular. I can get stronger at this body composition, but I won't go nearly as far.

I just got out of training at work so we will see how the workload and mental/emotional stress ends up affecting me, especially as my case load grows. Worst comes to worst, I go back down to a 3x/week Sheiko program.


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 20, 2016 10:12 pm

Back on the Sheiko train. Diet is going well. Left shoulder was pretty achy today after sleeping on it all fucky for a couple nights in a row. Did a few hours of hiking on Saturday and followed it up with a trip to a local brewery that had some very good beer and some of the best pizza I've ever had.

In other news, it hit 120 yesterday and was about 118 today.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Aug 11, 2016 1:01 am

Recent stuff:

I'm strictly using a cambered bar for this cycle's squats, to save some stress on my shoulder and elbow.

I'm also adding in a lot more high rep bicep and tricep work, with some more band pulls, forearm work, and other general bodybuilding work, all in the name of staying healthy.

Cambered bar squatting has been going well, with 405x7 and 445x2 sets recently. I also hit 410x8 squat with the regular bar.

Deadlifting has been great, with some good sets on movements like paused deadlifts, including Rubish-style long-paused deadlifts.

I hit 520x6 with a deadlift bar and straps, but the camera flipped over after the first rep. So I guess I only hit 520x1.

Bench has been meh but I've been battling elbow and shoulder issues which are starting to get a lot better. My incline strength has gone up, and I'm working in some overhead work, which I suddenly suck at, but is slowly coming back again. I'm still on track to--at the least--match my best bench.

I'm pretty heavy right now, waking up around 196/197 most days. I just need to watch my intake on off days and stick to the plan on training days. 198 is a possibility in November because my total at 181 still qualifies me at 198, but I really want one last meet at 181 in the juniors so I can push that state record just a bit higher.

I'll probably end up competing only twice in 2017, maybe only once depending on what meet I plan on doing. I'll spend a lot of time working with Mark on recomping and build for the future.

I have an idea on my goals for IPL Worlds, but I want to keep them quiet, as I feel like I do better when I keep it to myself. I will say my plan is for a big squat and ridiculous deadlift, with a much lesser emphasis on bench press.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Aug 14, 2016 10:29 pm

Quick update: training this past week went well. Did some hiking as well and went to a bench press seminar at Revolution Training in Tempe. Ashley and I will be joining that gym starting in September after we move.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Fri Sep 09, 2016 1:35 pm

Update: Ashley and I moved to Tempe and have been lifting at Revolution Training. The gym is great so far, with tons of very good bars, good plates, and competition equipment. It is very expensive but there's not similar gyms around this area so it is worth it for us.

Training update:

Everything has been going well. As long as I avoid benching multiple days in the row, I have zero issues with the elbow. The shoulder issue has been 100% gone for over a month now. I've been adding in a couple of key accessory movements and they definitely seem to be helping. I end up training just three times per week, but this helps me recover better if anything. BW is around 195-196 most mornings, which is a decent spot for me.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Oct 25, 2016 10:50 pm

Training:

Things have been going well. I've stayed pretty healthy and my weight is hanging right where I want it to be.

Recent heavy sets:

Bench press:
335x2

Deadlift:
535x3 (power bar)
545x3 (deadlift bar)

Squat:
475x3
490x2
457x3 (Duffalo bar)

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Dec 27, 2016 4:45 pm

I'm down to the low 180s again. Will transition to maintenance in a couple of weeks and will slowly get back to powerlifting training.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Jan 29, 2017 8:22 pm

Hello there, log. It's been a while.

Bodyweight is down even lower now. Getting back to powerlifting-style training again, and I will be back to maintenance dieting next week, then volume will slowly come up until I get to a comfortable level.

Oh, and I'm going to the police academy in March, so that will affect recovery. The plan is to back off a bit once I get started there, and just see how much I can handle. Bodyweight should stabilize pretty well, and I might lose even more fat despite the nutritional changes.

The goal is to have an easy meet sometime in the summer or so, just to get my QT for IPL Worlds. Then, I'll hopefully be able to compete at Worlds, but that will depend on what shift I am put on. If I can't do Worlds I would at least like to do the Phoenix Europa or so, just something in the fall/winter where I can go after a real total.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Feb 09, 2017 4:37 pm

First several days of maintenance dieting have been going well. I'm stabilizing around 177 or so. The extra calories have been great for recovery, and my training volume is going up steadily. In terms of bar weight and volume, I'm ahead of where I was about a year ago when I was getting ready to move to Phoenix and do my USPA meet, so I think that I will end up losing very little strength by the time I fully stabilize.

Police stuff is coming up quickly, so that will obviously affect recovery. I will just back off as needed, not try to do too much, and just try to maintain strength by training 2-3 times per week, then bump up the volume as I adapt.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Feb 26, 2017 9:09 pm

Maintenance dieting has been going well. The end of my reintroduction phase went well, with some heavier singles on top of my work sets, and I managed those well. I'm beginning a strength phase now, so the reps are going down, intensity is slowly rising, and accessories are more oriented towards building some strength, with slightly lower rep ranges.

The academy begins soon and I think I will adapt pretty quickly. I'll just do what I can and emphasize recovery while still getting in my main lifts.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Mar 09, 2017 7:57 pm

The police academy is fucking hard.

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