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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log   Mon Dec 26, 2011 12:12 am

Almost forgot.

12/24-upper body dynamic

Speed bench-10x3@115+monster mini band

30 chins (various grips, mainly supinated and neutral grip)
DB flies
DB rows
Cable face pulls

Also the day before I did some sled dragging.

Back to wrestling on Tuesday, hoping to be weighing in consistently under 200 by the time break is over.


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PostSubject: Re: Chris Anderson's Training Log   Mon Dec 26, 2011 3:11 pm

congrats on the PRs
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PostSubject: Re: Chris Anderson's Training Log   Tue Jan 17, 2012 2:20 pm

First time lifting since Christmas Eve. Went decent.


1/17- lower body heavy

Deficit deads: worked up to 405x3
Bent rows
RDL's


I'm 20 pounds lower from my deficit deadlift PR, but I was standing on a platform that was about 2 inches higher than what I usually use, so I'll call it a wash.

I was going to do front squat holds for some ab work, but there's only one rack in the field house and some idiots were "using" it. I guess I could have used the smith machine, but oh well, I had to get ready for class anyway.
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PostSubject: Re: Chris Anderson's Training Log   Wed Jan 18, 2012 9:40 pm

1/18- upper heavy

DB bench: 110'sx2, dropped down to 65'sx15

I was going to do paused wide grip bench and dips, but holy shitfuck it was crowded in there. I did some rope pushdowns and hammer curls, then did some elliptical'ing.


The DB bench is right around where I left off, so it appears my lifting hiatus didn't sap my strength too much. Also, this weekend I am going to make a one board, two board, and perhaps three board, depends on how much scrap wood I have lying around at home.

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PostSubject: Re: Chris Anderson's Training Log   Tue Jan 24, 2012 1:05 am

1/23-upper dynamic

Speed bench 10x3@115+monster mini bands
30 chins, various grips
DB flies 3x10
DB rows 3x10
face pulls 3x10

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PostSubject: Re: Chris Anderson's Training Log   Tue Jan 24, 2012 9:58 pm

1/24-lower heavy

Good mornings to pins: worked up to 315x1

Bent rows 3x5
RDL's 3x3
Front squat holds worked up to 405x10 seconds

The pins were set to about hip level.

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PostSubject: Re: Chris Anderson's Training Log   Wed Jan 25, 2012 10:19 pm

1/25- upper heavy

Press: worked up to 185x3, attempted a triple at 190, got the first rep smoothly, lost my set up and had to dump it when I tried the second, then moved down to 155x5

Spoon press 3x5
Paused wide grip bench 3x5
Dips 3x10


The 185x3 felt fairly easy, which is good considering I've pressed about four times in the last 5 months or so, and my all time best is 205.

This was the first time I've done spoon presses in a long time. I like it as a chest movement/DB bench variation.

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PostSubject: Re: Chris Anderson's Training Log   Sun Jan 29, 2012 9:37 pm

1/29-upper DE

Speed bench: 10x3@120+monster mini band
Dips 3x10
DB flies 3x10
Barbell rows 3x5
Cable pulls 3x10
Shit ton of chins (did a quick set in between every bench set, including warm-ups)

Finished with some HIIT on the elliptical.

Notes:
Weighed in at 200.2 or so today. Not bad, but I barely ate so it's not that great. My weight has been mostly stagnant; gotta get on dat dere clean diet time.

I tried messing around with some bands on dips just for a bit more resistance (as I do not have a dip belt) it didn't work out that well. Some more tinkering and it will work, I think.





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PostSubject: Re: Chris Anderson's Training Log   Tue Jan 31, 2012 8:07 pm

1/31-lower ME

Reverse band low rack pulls (below mid shin): worked up to 525x3
Barbell hip thrusts: 3x10@185
Front squat holds: 3x30 seconds @315
45* back raises: 3x10

The rack pulls felt really good. Used the green bands, so they deloaded about 140lb at the bottom and maybe 90lb at the top. I got a good amount of volume in with these, started at 225, then added a 25 then switched it for a 45 all the way up to 495, where I added a bit more to get to 525. 8 sets total.

Still falling in love with front squat holds. I'll be alternating doing them for longer periods of time, and doing them for more weight.

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PostSubject: Re: Chris Anderson's Training Log   Wed Feb 01, 2012 3:43 pm

2/1- upper ME accumulation phase

CG bench: worked up to 225x5, dropped down to 135 for a couple sets with a mini band doubled up around my wrists

EZ bar tricep extensions 5x10
DB rows 5x10
DB bench 3x10

Notes: high volume is boring as hell. Cannot wait to get back into intensification.

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PostSubject: Re: Chris Anderson's Training Log   Fri Feb 03, 2012 6:15 pm

2/3- accumulation lower DE

Speed squats: 10x2@220+mini band
Speed deadlifts: 8x1@245+mini band

Back raises 5x10
Front squat holds: 495x9 seconds

I was supposed to do the speed sets for time, but I kinda lost track. I think it was around 20 minutes.

Squats felt slow. as. hell. In addition to an extremely tight hip flexor (gotta get more consistent with my foam rolling/mobility work), my low back ended up feeling like absolute shit by 4th set of squats. Gah.

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PostSubject: Re: Chris Anderson's Training Log   Sun Feb 05, 2012 4:53 pm

2/5-accum upper DE

Speed bench: 10x3@120+mini band
Took just over 9 minutes.

Barbell rows 3x10
Rope pushdowns/cable curl superset 5x10
Face pulls 5x10

Notes: High volume on upper body days actually feels kinda good. No wonder all the bros do nothing but bench and curls.


Also did 25 minutes on the elliptical afterwards. I'm cutting weight for the intramural wrestling tournament. Only five and a half pounds, not bad.

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PostSubject: Re: Chris Anderson's Training Log   Tue Feb 07, 2012 2:20 pm

2/7-upper ME

Floor press: worked up to 225+chains x2.

EZ bar tricep extensions 5x10
DB rows 5x10
Spoon press 3x10


Notes: Chains are fucking awesome. I almost had a triple at 225, but I just couldn't lock out my left arm. I went way too light on my spoon press, but this volume wears me out and I didn't want to kill myself.

Also, I'll be putting the one board and two board in Logan's locker later today or tomorrow, so everybody can start using them. There won't be enough room for the 3 board, but if anybody wants to use it, just ask.

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PostSubject: Re: Chris Anderson's Training Log   Sat Feb 18, 2012 4:33 pm

Haven't posted in a while because my keyboard has been fucked up due to an accident involving a glass of water and some gravity. Time to catch up:


2/8-lower ME
Box front squats- 285x3, 315 2x1
Back raises 5x10
Front squat holds: 325x30 seconds x2

Notes: Box was about an inch above parallel, maybe less. Couldn't find a pussy pad so I didn't do barbell hip thrusts.

2/10-lower DE
Speed squats-8x2@220+mini bands
Speed pulls-10x1@245+mini band
Back raises 5x10
Front squat holds: 495x5 seconds

Notes: I just realized that I, for some reason, switched up my upper and lower ME days on this week. I have no idea how I managed that. Also, I did speed squats without a box on this day. I'll be doing this every four weeks or so, as a raw squatter this helps quite a bit.

2/12- upper DE
Speed bench- 10x3@130+mini band
Barbell rows 3x10
Tricep pushdowns/cable curls superset 5x10
Face pulls 5x10

Notes: Finished with various carries on this day. Did some farmers, waiter carries (holding a DB above your head, like you're carrying a tray like a waiter), and waiter/suitcase carries (waiter carries with another DB in the other hand). I think I'll do these on my upper days, while still doing HIIT on the elliptical on my lower days.

2/14-lower ME
Deficit deads: 405x3
Barbell hip thrusts 3x10
Back raises 5x10
Front squat holds 345x30 seconds x2

Notes: Used a 45lb and 25lb bumper plate for the deficit, ended up being around 4.5". My form sucked ass on the last couple reps, way too much rounding in my back. Middle back was hurting for a couple days after this. I think I'm going to start lowering the deficit a bit, only doing maybe 2-3".

12/15- upper ME
Press: 175x5, 195x1
EZ bar tricep extensions: 5x10
DB shrugs 5x10
DB bench: 3x10

Notes: 195 is close to my PR, felt pretty good to get that after neglecting it a bit. Still not sure how much this is carrying over to my bench, I might drop this as a ME movement pretty soon.

Been feeling like shit since Wednesday, I got a nasty cold with a mucousy cough and a ton of sinus drainage/sore throat. Didn't do lower DE Friday, might do it today if I don't feel like death.

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PostSubject: Re: Chris Anderson's Training Log   Mon Feb 20, 2012 8:09 pm

2/20- upper DE

Speed bench: 10x3@135+mini band
Rope pushdowns/cable curls/face pulls super set 5x10
Farmer's carries


Notes:
I love how quick these days go. There wasn't an open space to do chins, though. Really should have done a few sets on the lat pulldown or something. Speed work felt really good. Farmers are awesome, except for how laughably weak the grip in my left hand is compared to my right.
This is 3rd week of my accumulation block, I think next week I will do straight weight for all my speed work, and then go into my intensification block.

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PostSubject: Re: Chris Anderson's Training Log   Tue Feb 21, 2012 8:30 pm

2/21- Lower ME

Good mornings to pins: 265x3, 265x2, 280x1
Barbell hip thrusts 3x10@160
45* back raises 3x10+25lb plate

Notes: Good mornings went great until the second set at 265, I was supposed to get a triple but I lost my back tightness at the bottom of the third rep. Was a pure technique problem. Came back and got an easy 280x1. Pins were set at hole #14, just above my hip. Couldn't find my straps so I skipped front squat holds today.
Had some DOMS in my glutes all day today, I have no idea why.

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PostSubject: Re: Chris Anderson's Training Log   Wed Feb 22, 2012 3:55 pm

2/22- upper ME

Close grip bench- 235x5, 250x1
DB shrugs 5x10
DB bench 3x10
EZ bar tricep extensions 4x10

Notes: went a bit too heavy on the extensions, should have lowered the weight and went for a bit more volume. Doing them after DB bench sucks ass.

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PostSubject: Re: Chris Anderson's Training Log   Fri Feb 24, 2012 3:13 pm

2/24-lower DE

Speed squats- 8x2@230+mini bands
Speed deadlifts- 10x1@255+mini band
45* back raises 5x10
Front squat holds 495x10 seconds


Notes: Had really good speed for pretty much all my sets, felt good. I breezed through the deadlifts. Got a great stretch in my hamstrings on the back raises, I'm finally getting away from it being a pure lower back movement. Forgot my straps, had to use the crossover grip for the FSH. 10 seconds almost made me shit out my liver. I also forgot one of my mini bands, had to borrow one of Kyle's out of the locker--thank god he put them there.

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PostSubject: Re: Chris Anderson's Training Log   Fri Feb 24, 2012 4:39 pm

Out of curiosity, why do you need straps for the front squat holds?

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PostSubject: Re: Chris Anderson's Training Log   Tue Feb 28, 2012 9:31 pm

I don't "need" them per se, but out of the three front squat grips (clean grip, crossover, and using straps to simulate a clean grip), I prefer the straps. I have no idea where they went; I've emptied out both bags I use and looked all over my dorm, and they are nowhere to be found. I'm thinking I left them on the bar one day and somebody decided to take them. I have another pair, but I can't find those either. I've been using crossover grip ever since, and I experimented with a true clean grip today.


2/28: Lower ME

Rack pulls w/ reverse green bands- 545x3
Barbell hip thrusts 3x10
Back raises+25lb plate 3x10
Front squat holds- 385x30x2

Notes: Good fucking god I hate the pussy pads the CRWC has. Also, I noticed that the "rack pulls" are less than 1/2" above the raised platform of the rack, so it's basically a full ROM deadlift. The 545x3 wasn't super difficult, so I'd say a 550 pull should be manageable by April.

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PostSubject: Re: Chris Anderson's Training Log   Wed Feb 29, 2012 9:48 pm

2/29- upper ME

Floor press
225x3 +50lb chains at top

EZ bar tricep extensions 5x10
DB bench 3x10
DB rows 5x10

Notes: Felt good to get a triple, even though I should have had it before. Cannot wait to be done with this high volume shit.

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PostSubject: Re: Chris Anderson's Training Log   Fri Mar 02, 2012 4:33 pm

3/2- lower DE

Speed squats: 8x2@250
Speed deads: 10x1@275

Notes: Fuck the field house. The back raise thingy sucks ass so I didn't even try to do them, and I didn't feel like taking half the plates in the place to do front squat holds. The racks suck, the bars suck, the plates suck, and the pitiful excuses for boxes suck.

/rant


On a side note, I'm finally done with my intensification block. I'm 7 weeks out, now, so here's the plan:

7. Intensification 1
6. Spring break week- Intensification 2
5. Intensification 3
4. Intensification 4
5. Transformation 1
6. Transformation 2
7. Week of meet- deload and technique work


The only downside is that during spring break I'll be home and either have to work out in my shitty (10x worse than the field house) high school weight room, if I can even get in, or pay to work out at the rec 15 minutes away from my home town. So, I might take that as a deload week, do a bunch of sled dragging and such, lift when I can, and just have a 3 week long intensification block. We'll see how it goes.

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PostSubject: Re: Chris Anderson's Training Log   Fri Mar 02, 2012 10:37 pm

What exactly is this intensification thing?

A shitty weight room is better than no weight room. Didn't you say it's got a reverse hyper? Regardless, you gotta door, you gotta gym.

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PostSubject: Re: Chris Anderson's Training Log   Sat Mar 03, 2012 12:58 pm

Accumulation, intensification, and transformation are mainly used in block periodization, but can be used in the conjugate system. As it was explained to me:

Accumulation: Moderate intensity, high volume, dynamic work is with very little accomodating resistance and is very high volume (some guys do up to 25 sets of 2). Assistance work is very general and goes to fixing weak areas and increasing GPP. Max efforts are more like a heavy effort during this block, usually on a 3rm or 5rm, with maybe a heavier, but not maximal, single or two afterwards. 3-5 weeks long.

Intensification: High intensity, moderate/low volume. Dynamic work is done with as much chains/band tension as possible, and is pure speed work. Bands, chains, dead baby skulls, whatever, just put it on the bar. I plan on doing some circa-max work with my dynamic during this block. Assistance work is more specific, and almost all of it is done with a barbell. Max efforts are for a true 1rm. 3 weeks long, with 1 deload week is what is usually done.

Transformation: For raw lifters, take out the box for speed work, and for everybody, all speed work is done without bands or chains. Assistance is rather minimal. For max effort work, competition style lifts are okay for raw lifters, but geared lifters should still use some sort of box variation. This block lasts 1-2 weeks.

After this, deload during the week of the meet, and then destroy some PR's on the platform.


Source:
Westside thread on t-nation forums (the articles are shit, but the forums are pretty good, especially this thread)
http://www.westside-barbell.com/articles/programming-organization/




As for the gym, Jefferson-Scranton's weight room (because they got everything free from Power Lift) does have a reverse hyper. Paton-Churdan's weight room has enough plates to put 405 on the bar. Jefferson also has a rec center, but I don't wanna have to pay to lift, and it's not that great anyway.

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PostSubject: Re: Chris Anderson's Training Log   Sun Mar 04, 2012 7:55 pm

2/4-Upper DE, Intensification week one

Speed bench- all sets done with doubled monster mini bands (about 80lb at the top)
65x1x3
90x4x3
130x2x2

Dips 3x10
Barbell rows 3x5
Incline bench 5x5
Facepulls 5x10

Notes: I majorly fucked up on my sets for my speed work. I was supposed to do:
3x3@70
3x3@90
1x2@130

But I had jumped straight to 90 after a warmup at 65, so I threw in an extra set at 90 at 130. Had good speed for all sets. Nate was doing some incline, so I just jumped in and did a few sets with him. I might have to find a place for it in my program; I think I could benefit from it quite a bit.

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