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 Chris Anderson's Training Log V3.0: RUM or bust

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Andy Awad
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jun 21, 2014 7:12 am

What's a TRX system?
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Jun 22, 2014 9:05 pm

Andy Awad wrote:
What's a TRX system?

It's like cardio with ropes. 2/10 would not work out on

Edit:

So supple


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 23, 2014 11:03 am

It's cardio if you're fat. Which I am only slightly. Just ask Sam, he's been screenshotting my n00dz lately.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 23, 2014 11:32 am

Chris Anderson wrote:
Just ask Sam, he's been screenshotting my n00dz lately.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 23, 2014 11:53 am

Take the classic CRWC approach to training by not doing legs: easier to make 181 without the extra mass and you can recover better for benching.

Try setting up the TRX for weighted dips and push ups instead of cardio.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jun 24, 2014 4:44 am

I don't even know how you would do cardio with TRX. About all you can do is pushups, inverted rows, some arms, and ab stuff if you're creative.

Not squatting has done wonders for my bench in the past. You may be on to something. I only need another average training cycle to hit a RUM bench only qualifying lift.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jun 26, 2014 8:35 pm

6/26-

Paused bench-
3x5@250

Squat-
3x3@350

Pullups- a bunch
Hamstring curls- a bunch, some single leg

Notes: I'm back, baby. Will be in Iowa City in a few days. This session was okay. I felt healthy but I definitely could tell that I hadn't trained. Bench was subpar because I haven't trained my pause too much recently and I could not get set up how I wanted to at all. I will likely squat again tomorrow.

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Last edited by Chris Anderson on Sun Jun 29, 2014 11:17 pm; edited 1 time in total
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jun 28, 2014 5:49 pm

6/27-

Safety bar squat- lolno

Press-
155x5
165x5
185x3
200x1
200x1
200x3

Dips
Pullups
Swiss bar curls

Notes: hamstring hurts Sad pressing strength was okay.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sat Jun 28, 2014 10:11 pm

Chris Anderson wrote:
Notes: hamstring hurts Sad

Stay safe, OP

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Sun Jun 29, 2014 10:47 pm

6/29-

Paused bench-
45x5
95x5
135x5
185x5
215x3
245x3
275x3
295x3- PR
245x8
225x8

Pullups, various grips- 3x10
Overhead band tricep extensions- 3x30
Band face pulls- 3x20

Notes: Having an actual good bench and stuff makes for much better benching. 295x3 is only technically a PR--I had previously only hit 290x3 during Smolov, and 4x3@280. 290 was TnG and 280 was last rep paused. Still, this gives me the confidence that I will be able to move up on my bench much faster than my first session indicated. When I hit 352 I could have probably hit a triple somewhere in the 305-315 range, though, so I still have some catching up to do.

Other stuff--I did some safety bar good mornings today to get some reps in for the hamstring and test it out. It felt okay, but still not 100%. Building up my hamstring (both health- and strength-wise) will be a huge priority. I am going to squat once a week in the meantime, to ensure recovery. Deadlifting will probably be 1-2x/week, as it hasn't bothered me too much, even when it was really bad--however, I will want to see if deadlifting, despite not being directly affected by it, is doing anything to harm my squat. Also, I will be doing cardio 2-3x/week in order to get leaner, increase my general conditioning, better my PT score, make my cut easier, and get more work for my hamstring in as well.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 30, 2014 9:42 am

295 x 3 paused? Looks like your time away didn't hit you too hard. Welcome back OP. The hamstring might just need some tlc after not working for a while.
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 30, 2014 1:23 pm

I will continue rehabbing it as I have been. I think that it might be as simple as not trying to deadlift and squat a combined 5+ times per week, plus strongman stuff and cardio. I've gotten stronger while squatting once a week before, so it isn't out of the question that I can do so again. This might give me the opportunity to get in wraps more often.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Mon Jun 30, 2014 6:57 pm

6/30-

Pullups- 3x8

Lying leg curls- 3x30

Deadlift-
10x@405, 1 minute rest

Log press-
5x3@155

GHR- 5x5

Notes: not a bad first deadlift day. Slightly widening my stance felt pretty strong and kept pressure off the hamstring. Slight tenderness but not bad at all. GHRs went well. I will deadlift once per week until everything is healthy--same with squatting.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jul 01, 2014 12:37 pm

If you're just more moderate and disciplined with the frequency, and you don't let yourself train through too much pain too early, you should still be able to progress on your squat/deadlift. Your bench looked awesome for the amount of time you've been away, and I have no doubt that you will be capable of a nice meet PR in a few weeks.
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jul 01, 2014 1:02 pm

The reps I did at 350 for my first session back felt as good as they ever had. My technique and depth were locked in and there wasn't even a hint of pain. I just need to take into account this nagging injury when I figure out my recovery.

Weight was 193 today upon wake up. Just removing this bloat. I have no idea I have visible upper abs at this weight. I don't have anything scheduled today lifting-wise, so I will do some biking. Benching tomorrow--will probably do some sort of variation, likely using a slingshot.

Squatting and pulling only once a week works out really well for me to be able to focus on my bench for the meet, and give me time to do cardio 2x/week to drop the crappy pounds and make the water cut that much easier.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jul 01, 2014 8:14 pm

7/1-

Biking- 1 hour

Ab wheel- 5x10

Notes: No idea on distance. Just picked random roads and went. Damn near got hit by a car right when I started (my fault, I go down a pretty steep hill to get on the main road near my apartment and my brakes suck ass. I need a better bike). Saw an 8/10 doing some running as I was finishing up. She was eyeing me more than a little bit.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jul 01, 2014 8:25 pm

Chris Anderson wrote:
Saw an 8/10 doing some running as I was finishing up. She was eyeing me more than a little bit.

Post pics OP
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Tue Jul 01, 2014 9:00 pm

maybe

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Wed Jul 02, 2014 6:56 pm

7/2-

Paused bench-
2x5@265

Slingshot paused bench-
285x3
300x3
315x4

Yoke press-
3x5

Notes: Kind of a "meh" day. I really could have used a handoff for the set of 315. I left one rep in the tank, and I probably would have had 1-2 more reps had I gotten a hand off. I've got to start coordinating my training sessions with other people better, particularly with whoever is going to be giving me a handy at the meet (probably Mr. Schwartz).

Anyway, I should be squatting tomorrow. I'm feeling pretty good and things should go well now that I have a handle on what I need to do to move on with the hamstring rehab.

When I deadlift next week, I'm going to be trying out sumo...






...with gear.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 12:28 am

Chris Anderson wrote:

...whoever is going to be giving me a handy at the meet (probably Mr. Schwartz).





Chris Anderson wrote:
When I deadlift next week, I'm going to be trying out sumo...

...with gear.


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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 12:32 am

Considered making another account to up-vote that twice.
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 1:00 am

We've had enough new accounts in the recent past, thank-you-very-much.



But yeah, I'm going to see how pulling in my squat suit feels. I'll probably have to go straps down for a while, but if I can put the straps up, I will. I won't get much out of a single ply squat suit, maybe 50lb, but it will be fun to see how it is. I will likely end up buying a deadlift suit and a single ply bench shirt and do a single ply meet at some point. In the meantime, I'll just have fun training in gear every now and then and I'll look to stick with multi ply for bench only. State Fair push/pull will certainly be in gear, of course.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 1:03 am

Chris Anderson wrote:
I will likely end up buying a deadlift suit and a single ply bench shirt and do a single ply meet at some point.

Correct me if I'm wrong.. but don't you already have a single ply bench shirt? (Not your Overkill, I know that one's multiply)

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 1:09 am

Lol there is no way I'm fitting into that Inzer shirt. It isn't very high quality, either. I'm probably sticking with Metal. I get close to 150lb out of the squat suit, and it's considered loose--that's pretty good for a single ply suit.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Thu Jul 03, 2014 1:21 pm

Woke up at 190 today. That's about 10lb lost in a week.

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