| Chris Anderson's Training Log | |
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+9babyeater Monty Python DieselWeasel Seth Keosawa Nathan Poage KevinAlvy GFou Chris Anderson 13 posters |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Chris Anderson's Training Log Wed Nov 02, 2011 9:58 pm | |
| First, a little detail on what I do: Just started a Westside-style split, with upper/lower heavy days, and upper/lower speed days. Main lifts for heavy days are on a four-week rotation, working up to a top set (usually singles, but occasionally doubles or triples), and then my assistance lifts. Speed work is done with just straight weight, no bands or chains as of yet.
I'll copy the last week of workouts I've done onto here:
10/28- Lower dynamic Speed squats: 8x2@225 Speed pulls: 8x2@250 Standing leg curl machine 45* back raises Goblet squats Planks
10/30- Upper dynamic Speed bench: 10x3@135 Chins Rear delt raises DB rows
11/1- Lower heavy Front squat- worked to 350x1 Romanian deadlifts KB sidebends
11/2- Upper heavy DB bench- worked to 115'sx1 Pin presses Paused wide grip bench Dips
Last edited by Chris Anderson on Thu Nov 10, 2011 2:06 pm; edited 1 time in total | |
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GFou Class II
Posts : 398 Join date : 2011-11-02
| Subject: Re: Chris Anderson's Training Log Wed Nov 02, 2011 10:32 pm | |
| mirin' that 350 front squat | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log Wed Nov 02, 2011 11:27 pm | |
| - GFou wrote:
- mirin' that 350 front squat
I am grape jelly | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Nov 02, 2011 11:57 pm | |
| Definitely add bands to your DE lifts. They make your accelerate through the lift a lot more effectively. | |
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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 Thu Nov 03, 2011 2:43 pm | |
| The thing with bands is that I'm not really sure which ones to get from EFS. As of now I'm thinking of getting a set of Pro Lights, Pro Short Minis, and maybe a Pro Average. I really wish EFS would organize their site in a way that you could clearly see which ones would be best for various lifters. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log Thu Nov 03, 2011 10:24 pm | |
| http://www.elitefts.com/images/PICTURES/short-bands/short-band-calibrations.jpg http://articles.elitefts.com/wp-content/uploads/2010/09/Long-band-calibrations.jpeg
IMO anything stronger than the black bands are overkill | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Fri Nov 04, 2011 12:46 am | |
| For most uses the bands at the CRWC are fine. Green bands looped under the bench work great for speed bench and squat days. You can probably use purple for speed overhead press if you wanted. The blue ones add a ton of resistance at the top though so you might want to test them out before going heavy on squats. | |
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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 Sun Nov 06, 2011 4:59 pm | |
| 11/5-Lower dynamic
Speed squats 8x2 Speed pulls 8x2 Leg curls 45* back raises Goblet squats Planks
11/6-Upper dynamic
Speed bench 10x3 Chins DB rows face pulls
Had a long night Friday so I had to push lower dynamic back a day.
Going to play around with some bands tomorrow or Thursday, as well as order a couple extras for when the CRWC ones don't fit what I want to do. A mini and short monster mini should be enough to fill all possible needs. I don't have access to bands back home so I also gotta have something for when Thanksgiving and Christmas break roll around. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Chris Anderson's Training Log Sun Nov 06, 2011 9:23 pm | |
| - KevinAlvy wrote:
- http://www.elitefts.com/images/PICTURES/short-bands/short-band-calibrations.jpg
http://articles.elitefts.com/wp-content/uploads/2010/09/Long-band-calibrations.jpeg
IMO anything stronger than the black bands are overkill These band tension charts are reliable, but you can manipulate the band tension for smaller bands to get heavy resistance. Logan and I sometimes do low rack pulls with quadrupled long mini-bands (a band looped through a dumbbell twice so that hanging over the barbell four times per band), and the resistance there is well over 150 lbs. at the top for me, let alone him. Keep in mind that these are low rack pulls, and I'm short, so it's not like we're pulling the bands six feet or anything. I know it's over 150 lbs. (I think it's around 200) because the first time I tried this, I used 75-lb. dumbbells, and I pulled them both a good couple inches off the ground on my first rep. So, in other words, with long bands you can really manipulate the band tension by using different setups and experimenting. Obviously, you can't quite do the same with short bands (because they're, well, shorter). You can always increase tension by manipulating smaller bands, but you can't exactly lessen the tension of a heavy blue band, unless you start doing crazy shit, like hanging smaller reverse bands to counter some of the pull. Oh, and the great thing about using a smaller long band and doubling or quadrupling it is that the change in resistance is much more severe. If your goal is to develop bar-speed through accommodating resistance, this method seems to work well (at least for me), because the difference in resistance is much greater than with a single heavy-duty band. I'd imagine short bands would offer something similar, but I've never used 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 Mon Nov 07, 2011 5:45 pm | |
| Went to the gym at about 5:30 today, was going to play around with some bands and such.
Good god that place is a zoo. I'm going back at 9 or so, once it's (hopefully) cleared out. | |
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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 Mon Nov 07, 2011 9:00 pm | |
| Alright, finally got a chance to play around with some bands. Only did a few quick sets of various lifts, will do more experimentation as I go on, but basically:
Green bands are going to be great for band squats/reverse band squats (especially liked reverse band squats because the band doesn't pull me backwards out of the rack), and a mini band should help add some variety.
I found that I can get away with only using one band for speed pulls if I just lay it on top of the bar and put my feet on top of it as it lays on the ground. Short mini bands should come in handy here, I like not having to loop it around a rack or anything.
Didn't do much experimenting with bench, but I had a hard time stretching a purple band underneath the bench. Will probably use a mini band here, or put a bench in the rack and use the band pegs, for convenience sake.
Going to order a pair of minis and and short monster minis now. Hope EFS can get it here by Saturday or so, but I doubt it. | |
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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 Tue Nov 08, 2011 9:00 pm | |
| 11/8-lower heavy
Deficit deads-worked up to 425x3.
Bent over rows RDL's KB side bends
I used two 25lb plates stacked on each other for the deficit. Dunno how tall that is, maybe 3-4". Today felt really good. Lots of straining but the weight felt smooth. I need more days 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 Wed Nov 09, 2011 7:54 pm | |
| 11/9 Upper heavy
Floor press: worked to 255x3
Pin presses Paused wide grip bench Dips
I have no idea if 255x3 is a good floor press for where my competition bench is. Anybody here know what a "normal" correlation between floor press and a full bench press is?
My bands should get here tomorrow. Yay.
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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 Thu Nov 10, 2011 1:56 pm | |
| Got my bands today. I ordered a Mini and Short Monster Mini, but they sent me a long Monster Mini instead. Called customer service and I should be getting my Short Monster Mini within a couple days. | |
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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 Fri Nov 11, 2011 5:23 pm | |
| 11/11- Lower dynamic
Speed box squats: 8x2@200+mini bands Speed deadlifts: 8x2@245+mini bands Back raises w/bands Goblet squats Planks
Loving my bands, EFS should be shipping out my short monster mini bands tomorrow. Hopefully they aren't expecting me to send the long monster minis back, because they aren't going to get 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 Sun Nov 13, 2011 9:14 pm | |
| 11/13- upper dynamic
Speed bench: 10x3 @ 120lb+mini band 30 neutral grip chins Band face pulls DB rows
First time getting to use bands for speed bench, I really liked it. Adds a whole new dimension to my speed work. | |
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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 Tue Nov 15, 2011 9:00 pm | |
| 11/15- Lower heavy
Good mornings: worked up to 315x2, +10lb, +1rep PR Bent over rows RDL's KB side bends
Bent rows were feeling light, so I added a couple sets and did 5x5 instead of 3x5. I'm now using the heaviest kettlebell the gym has for side bends, so I'm going to have to start using dumbbells now. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log Tue Nov 15, 2011 10:00 pm | |
| how deep do you go on GMs. no homo | |
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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 Tue Nov 15, 2011 10:43 pm | |
| Not super deep, I keep my back arched the entire time, but I feel a good hamstring stretch the entire time. I try to get my back as close to parallel to the ground as I can. | |
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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 Wed Nov 16, 2011 7:31 pm | |
| 11/16-Upper heavy
Close grip bench: worked up to 260x2 Paused wide grip bench Pin press Dips
Okay, so my close grip bench is officially better than my competition grip bench. Louie Simmons says that to get a bigger bench, you need to train the triceps, so here's to hoping he's right. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log Fri Nov 18, 2011 12:36 am | |
| Chest strength is much more important for raw benching | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Chris Anderson's Training Log Fri Nov 18, 2011 12:36 am | |
| Chest/delt strength is much more important for raw benching | |
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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 Fri Nov 18, 2011 8:34 am | |
| We'll find out, I guess. The wide grip stuff will help with pec strength, and I've been working on the pause a lot more too. If all else fails, I can always try out geared lifting. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Fri Nov 18, 2011 11:49 am | |
| Unfortunately you can't take everything Papa Louie says to heart since he trains his guys with gear. In most cases, chest strength is going to be what limits you. My best increases in bench seem to come from dips. | |
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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 Sat Nov 19, 2011 12:21 pm | |
| This is true, but the DB press and wide grip bench will help my chest strength as well. | |
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