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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log   Sat Sep 28, 2013 9:04 pm

9/28-

Deadlift-
455x2
8x3@370

Squat-
3x3@315

Hise shrugs-
some

Notes: I think I will start throwing in the Hise shrugs at the end of all my squat sessions, for no better reason than convenience. Just a couple sets each time, nothing super srs.

Video to come.

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PostSubject: Re: Chris Anderson's Training Log   Sun Sep 29, 2013 2:01 am


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PostSubject: Re: Chris Anderson's Training Log   Sun Sep 29, 2013 8:33 pm

9/29-

Bench-
4x5, 1x11@220

Wide grip press-
5x5@115

Rope pullups- some


Notes: Bench felt good. I'm going to start benching on my toes, as it helps me keep my arch a bit better, which results in staying in the groove. However, I missed the 12th rep because I touched way too high, ended up way out of the groove. Every rep I've missed has been as a result of that exact problem--there may have been one time that it has been due to strength, but that is the exception to the rule right now. These reps were all paused, although they were a pretty short pause on the early reps.

Decided to go light on the pressing today--need to be a bit nicer to my elbows.

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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 01, 2013 8:40 pm

10/1-

Squat-
4x5,1x10@345
2x1@375

Pullups- some
Hammer strength rows- some

Notes: Blehhhh. Really wanted to beat 11, but the first sets took more out of me than I anticipated. My hip popped at the top of my second single at 375, so I hit some lat stuff and went home. I'm gonna do my German homework and go the fuck to bed--I've gotta work on getting my sleep schedule back on track. Lights off and in bed by 11:30 is my goal tonight.

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PostSubject: Re: Chris Anderson's Training Log   Wed Oct 02, 2013 8:46 pm

10/2-

Press-
135x3
145x2
4x5, 1x11@155
some x1@165

Kettlebell bench (w/26lb kettlebells)-
a bunch x5@45
a bunch x5@65
some x5@75

Barbell rows- a lot

Notes: Not a bad day, overall. 155x11 calculates to about a 210 max, which is my "best" rep PR this training cycle. I left at least one more rep in the tank. I've noticed that while pressing, my belt literally starts sliding down my belly--I'm too small for my belt anymore! I will drill another set of holes in it when I go home. Good thing my family has a drill press.

The kettlebell bench is something I've never done before. I did the first set with fat gripz and nearly died. It got easier as I got more used to it and took a wider grip. I then did some barbell rows for the first time in forever. I am pleased to report that I felt as strong on them as I ever have--doing other lat stuff has helped. I did a variety, from different grips, to Pendlay rows, to strict rows while keeping constant tension. I did sets of five here.


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PostSubject: Re: Chris Anderson's Training Log   Fri Oct 04, 2013 7:18 pm

10/4-


Bench-
2x2@250, comp grip, paused
3x10@175 -wider grip, TNG

Dips- 5x10, BW
Pullups- a bunch, BW
DB cheat curl and press- a lot, 55's
Curlz
Neck work
Shoulder external rotation work



Notes: I decided to put in a lot of volume today. The doubles at 250 were very fast and everything felt great. I did triples for DB cheat curl and press, doing three presses at the top. That explanation is kind of shoddy, so I'll explain it this way:

Right arm
Curl-press
Curl-press
Curl-press-press-press
Left arm
Repeat





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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 05, 2013 1:34 pm

I've got my first draft of my planned attempts written out. These will change very often as I get closer and closer to the meet, and as I get a better picture of where I'm at as my intensity increases. My deadlift session today and my bench and squat sessions this coming week will give me a lot of insight on my progress.


Squat-
440-479-502

Bench-
254-287-298

Deadlift-
502-529-551


Basically, I just have my current meet PR's (except for my deadlift) set as my second attempts. The second attempts all equate a 1295 total, which is essentially my worst case scenario. I may end up lowering the squat and bench seconds to make them more manageable, and I expect to increase my deadlift second and thirds, as I'm almost always good for three deadlift attempts. Going 9/9 will give me a 1351 total.

I had a ton of success planning out my attempts in this fashion at my last meet--I ended up going 10/10, following my planned attempts perfectly, save for a 4th attempt squat.

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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 05, 2013 6:54 pm

10/5-


Deadlift-
485x2
6x3@405

Shrugs-
8x3@405

Calf work
45* back extensions


Notes: Pretty good day. Video may come, I'm not sure if I want to upload it or not.

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PostSubject: Re: Chris Anderson's Training Log   Mon Oct 07, 2013 12:50 am

10/6-

Bench-
240x8- all paused

Press-
5x3@135

Pullups- some @+10lb
Curlz

Notes: 240x8 puts me in very good position to bench 300+ in November. The set felt very good; I held my groove much better. Touching the bar lower helps a lot.


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PostSubject: Re: Chris Anderson's Training Log   Mon Oct 07, 2013 12:58 am


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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 08, 2013 12:49 am

10/7-

Squat-
380x10-wrapped

Deficit deadlift-
3x1@405
455x1
475x1

Notes: There were a pair of glorious glute girls that were 'mirin' my squat today. I was like hnnnggggg and then I didn't talk to them.

Videos:




The squat video will be posted once it's edited. I will probably wait until tomorrow.

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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 08, 2013 5:46 pm



A couple things:
-the girls on the next platform were hnnnnngggg heavenly blessed beauties of my dream glorious glute girls
-i need to use my wraps more


So anyway, a few upcoming changes to my programming, now that I am getting ready to move into the 3's phase and closing in on what I will end up being as close to a realization phase as I am going to get:

1. No more AMRAP's on my Juggernaut days
2. In lieu of AMRAP's, I will work up to singles around 85-90%
3. Caveat--I will still go for the final AMRAP at the end of the 3's phase.
4. I am going to cut down to 2x/week squatting, 2x/benching, and 1x/week deadlifting

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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 08, 2013 10:39 pm

10/8-

Press-
170x8
4x1@185

WG bench-
5x5@185-TNG

Rows
Band pull-aparts


Notes: Somebody plz race me to a 225lb press. I probably have like ten pounds to go lolz.

Video to come.

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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 08, 2013 11:04 pm


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PostSubject: Re: Chris Anderson's Training Log   Wed Oct 09, 2013 7:13 pm

10/9-

Oly shoe squat-
370x2
3x8@275

GHR/reverse hyper/back raise superset
Neck work
Face pulls
Pullups


Notes: Decent day. Just getting some work in.

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PostSubject: Re: Chris Anderson's Training Log   Thu Oct 10, 2013 7:58 pm

10/10-

Floor press-
6x3@245

Notes: Didn't feel like spending any more time in the CRWC than I had to, so I left.

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PostSubject: Re: Chris Anderson's Training Log   Fri Oct 11, 2013 12:53 am

Chris Anderson wrote:

1. No more AMRAP's on my Juggernaut days
2. In lieu of AMRAP's, I will work up to singles around 85-90%
3. Caveat--I will still go for the final AMRAP at the end of the 3's phase.
4. I am going to cut down to 2x/week squatting, 2x/benching, and 1x/week deadlifting
Quoting to add to this, and clarify.


As I said, I'm cutting down my volume. I will now only be doing one lift a day, as opposed to doubling up on most days, like I have been. This will allow me to keep focusing on assistance work--I'm feeling beat up a bit, but the small muscle group stuff keeps me feeling healthy. My elbows haven't bothered me at all for these last couple of weeks, which has been AWESOME. I really thought they were going to be a problem when they flared up earlier in the cycle.







The AMRAP's are still going to be cut out--no reason to chase after rep PR's that won't help me much now. I've hit the numbers I want to. The progression scheme for my singles is going to look like this:

Week one, 7x3: 80%x2, 85%x1, 87.5%x1
Week two, 5x3: 82.5%x1, 87.5%x1, 90%x1
Week three, AMRAP: no singles
Week four (last training week before meet week, no Juggernaut anymore): 85%x1, 90%x1, 92.5%x1


These singles will only be for my bench and squat. The Juggernaut days for press will be no AMRAP, but no singles. The top-end singles correspond to 280 and 465 on my bench and squat, respectively.





On week four, I am only going to train three times. There will be one day each for the deadlift, bench, and squat, in that order. I am putting the deadlift first because I want to pull no less than ten days before the meet. The only exception would be if I feel like going in and doing a bunch of accessory work, but nothing else.





For my deadlift: I am going to keep following C/P. I am pulling 510x2 tomorrow (well, today). The program then backs off for a week, then works back up to a 540x2 on the last week. However, I don't have a need to pull 540x2. I going to do one of two things:

1. Go after 525x2, because I hit this before pulling a fairly easy 551 last fall.
2. Work up to a single somewhere in the 535 range.

I won't follow the same percentage scheme as for the other lifts, because 92.5% of 551 is about 510, and I will have already hit that for a double, twice, at this point.

Also, I might chase after a ~530 single in a couple weeks just to put in a token entrance for the bodybuilding.com deadlift contest. I'm only going to do this if I can, for sure, place, and if I'm feeling really good. Chances are that I won't go after it, just because I have much bigger goals in mind.






Then comes meet week. I will not be training at all during this week, just recovering, cutting, and doing some basic mobility work. My cutting plan will go like this:


Sunday through Tuesday- eat like normal, watch for carbs and sodium a bit. Don't be a fatass. Gallon of water a day.
Wednesday and Thursday- begin cutting carbs and sodium out, 2 gallons of water a day. I will pretty much eat nothing but grilled chicken breast on these days.
Friday- Begin fast. Check in at hotel. Sit in hot tub as needed. Go to bed no more than one pound over target weight (180). Check weight on official scale, if possible.
Saturday- weigh in ASAP. Drink gallon of 1:1 powerade/water mix with salt and glycerol as fast as I can. Eat Dominos and chips all day. Drink Pedialyte. Goal is to be at least 200lb by 10pm that night.

ECA will be taken each day as well.

Meet day- I will mainly stick to gummy worms, protein bars, and bananas throughout the meet. I will take every source of caffeine/DMAA/beta-alanine available and put it into a couple Powerades and sip it throughout the day. Last year, I took in an estimated 1400mg of caffeine, plus a scoop each of a DMAA and beta-alanine PWO, with no ill effects. I found that as long as I just slowly take it all in, I can avoid a huge jittery response and crash. I will mainly stick to 5-hour energy and my ECA supplements.






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PostSubject: Re: Chris Anderson's Training Log   Fri Oct 11, 2013 9:48 pm

Do we still have any of the gold card entries left for NASA?
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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 12, 2013 12:03 am

Two are being used at the meet on the 26th--there will be three more left.

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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 12, 2013 12:27 am

Would it be possible for me to use one at this meet? I'm pretty sure I'm planning on doing the NASA meet now.
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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 12, 2013 12:29 am

No problem. Just send in your meet entry, but don't pay. Sometime next week I am going to contact Rich Peters and give him the names that the Gold Card is going towards.

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PostSubject: Re: Chris Anderson's Training Log   Sat Oct 12, 2013 12:32 am

Sounds good, thanks man.
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PostSubject: Re: Chris Anderson's Training Log   Sun Oct 13, 2013 5:41 pm

10/13-

Bench-
7x3@220
240x2
255x1
265x1

Pullups- 6x5@+10

EZ bar tricep extensions
EZ bar curlz

Notes: Good day. Excited to get into higher intensity work.

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PostSubject: Re: Chris Anderson's Training Log   Mon Oct 14, 2013 11:30 pm

10/14-

Squat-
7x3@355
Wraps on
405x1
425x1
440x1

GHR- 5x10

Notes: I had to take a long time to warm up because my glute was like lolno. The single at 440 was decently fast, especially considering all the work I did beforehand. I'm hitting the numbers I want even while being pretty fatigued--I am very excited to see how my strength jumps once I actually deload. I'm planning on taking about ten days completely off of heavy lifting--I might do some really light small muscle group work a couple times before the meet, but that's it. Video to come.

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PostSubject: Re: Chris Anderson's Training Log   Tue Oct 15, 2013 1:28 pm

Woke up below 185 for the second day. I need to eat more just to maintain strength for this last stretch. Cutting is going to be so damn easy though.

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