Chris Anderson's training log V. 2.0-- Tom Kallas is a dead man

1/21-

Bench- 4x9@200
Press- 4x5@160

Band pull aparts- a lot
Band face pulls- a bunch
Band tricep extensions- a bunch
Wide grip pullups- some


Notes: Started Swolov today. My back was awful this morning but it got a good bit better right around the time I left to the CRWC. Light squatting should be a go tomorrow.

1/22-

Squat-
3x5@225
belt on
2x3@275

Front squats-
3x5@135
3x3@185

GHR- a lot


Notes: Kept the weights light today while squatting. My back was a little toasty coming in but it felt better as I went. I'm adjusting my upper back set up to stay more upright and I noticed quite the difference. Every rep felt great with zero pain.

I hate front squatting. I need to do it more.

1/23-

Bench- 5x7@215, first/last rep paused

Dips-
2x10BW
2x10+25
1x10+35
1x10+45

Cable rows- a lot

Farmer's walks, ~80ft-
75s x3
90s x3
100s x1

Notes: Benching went well today, these reps were faster than the 4x9 day and I'm getting used to this gym's benches again. I've been slightly widening my grip and it has been working well--I think this will be my new grip going forward.

Farmer's walks suck when people are in the fucking way. Oh well--what do I expect at a crowded college gym? I used straps for the last couple of walks because I was expecting to do a lot more weight, but I couldn't get them tight enough because Spud Straps are thick as hell. They didn't help much.

I'm now looking at entering the UPA Power Bash on April 12th. It is in Sun Prairie, Wisconsin--just outside of Madison. I am so excite.

1/24-

Bench- 7x5@231

Ring pullups- some
Curlz- a bunch
DB bench- a bunch

Notes: this was a fairly challenging day. Elbow got sore near the middle of it but bar speed was good. Need to get nore fish oil and probably use my elbow sleeves a bit.

1/25-

sumo pulls


Notes: my soul, it burns

I.did not want to feel that feel

groce

1/26-

Bench-
10x3@240

Barbell rows- a lot x5 @i dunno lol

Wide grip incline bench- ramp up to 2x10@160-ish

Barbell curlz- some

Notes: This was the last day of the first week of Swolov. It's going to get a lot harder from here on out, but my elbow was very manageable today and the reps moved fast--this was probably the second easiest day of the week (the first easiest being the 5x7 day). After that was just some volume work. I didn't really pay attention to the weights because kilos and it doesn't matter anyway.

Light squatting tomorrow. Hoping to do work sets at 275.

No training today. Had to do some school work. Swolov tomorrow--I'll likely squat afterwards.

1/28, afternoon session-

Swolov, W2D1

Bench- 4x9@220, first/last rep paused

Band pull apart/band face pull superset

Notes: I have a 3.5 hour break in between my classes on Tuesdays and Thursdays, and instead of just sitting around in my apartment, I've decided to do my main work sets (i.e. Swolov) in a quick session in the afternoon, and then doing accessory work/extra crap in the evening.

This session was fast paced and the bar moved pretty fast as well. I was in and out in about a half hour. My elbows felt great (I finally restocked on my omega-3 supplement and it has already paid off). Light squats and accessory work later tonight.

Also, this was in the weight room in the Field House. I like it there and it is so much closer to my apartment than the CRWC. I will be training there a lot more often through this winter.

1/28, evening session-

Squat-
4x4@275, no belt

add belt
2x3@315
315x1 (more on this in the notes)
315x3

GHR- a bunch
wide grip pullups- a bunch, some weighted

Notes: So, I decided to squat this evening. I felt good from the get go, no problems with my back, although my glute was a little spicy up until midway through the 275 sets or so--but nothing serious. I added the belt and went for some 315 triples, per my plan coming in.

The first two were fine and I went for a third. 1/3 of the way up on the first rep of the third set...POP goes my back, along with a quick, sharp pain. Fuck. Fuck. Sheeeeeeit. I'm done.

But then, about a minute later, the pain quickly subsided. A couple minutes after that, it felt like nothing had even happened, or possibly even better than before. So, fuck it, I went for a third triple...and it was probably my best set all day. Zero back pain. Zero glute pain.


I think that the pop was my SI joint (or whatever the fuck it was) actually going BACK in place and getting aligned like it is supposed to be. I had never felt a specific "pop" or anything before, even when it was really hurting, but I definitely felt something move. My back has been feeling better and better lately, even in the mornings (when it was usually the worst).

I'm still taking everything slow and steady, but this could be a very good sign. If I can keep on adding weight with no issues, I can actually move towards a meet prep for April 12th.

I'm going to make coming to the team training session a priority for Friday.

This is good, but I will not be here for the Friday (and likely Sunday) training session, and the same goes for next week. My soul belongs to the Army National Guard for the next few months; seriously, it is fucking my classes up so bad.

Alright. Well, I guess it might help for me to show up then. Once this meet is done, it'll be a lot easier for me to just go to these.

1/29-

Bench- 5x7@235

2/3-

Bench- 7x5@250, first/last rep paused

DB rows- 5x10
Face pulls- 5x15

Notes: Had to take a little break because of drill/didn't have a car for a few days. Back to work this week (until Thursday when I have drill again). Planning on squatting/shrugging tomorrow afternoon and doing my 10x3 in the evening. Wednesday should be a deadlift day.

Reps were smooth and pretty fast, but I had to constantly remind myself to use more leg drive (I smoked the reps once I got this in my head), and I was losing the groove just a little bit at the top during the sets. Must work harder.




Slapdick ate so much shit today whilst benching. That made me feel good.

Chris Anderson wrote:

Slapdick ate so much shit today whilst benching. That made me feel good.

this piques my interests... details pls

2/4, afternoon session-

Squat-
5x3@330

Notes: Forgot to wear shorts so I only had compression shorts. Ended up lifting in the weightlifting room instead of the main weight room. I'm not sure of the exact weight--it's whatever two blues, a yellow, and a green plate on each side adds up to. I can't math right now.

EDIT: An oly lifter on a different forum I post on has awared me on bumper plates and it was 150kg, or ~330lb. This was heavier than I intended to go, so that would explain why the reps were a bit slower than expected. This is a good sign, I guess--my back had zero pain.

I will tell you my slapdick story today.

So excite

2/4, evening session-

Bench- 10x3@260

GHR- 5x10
HS rows- 5x10
Band pull aparts- 3x15

Notes: This was my first Swolov session with a handoff and it went well. Reps were very fast--this is an easier day than the 7x5, with certainty. Week 3 is coming.


Also, I have my plan for meet prep somewhat written up and after I do meine Hausaufgaben, I will post it up here for critique. Spoiler alert: more Swolov and some block periodization.

2/5-

Deficit deadlift-
4x4@400

Block pull-
3x7@350

Notes: And thus, my meet prep has started in earnest. I will say that having a lab immediately before these Wednesday sessions--in which I am in a group with four *mostly* nubile and attractive females--is kind of nice, as I am already in the Field House.

Dont forget the curls for those girls