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

DC Comics sucks ass.

Superman is a fucking terrible superhero


Marvel is best


Hulk > *

I regret that I have but one neg to give.

Batman is the only saving grace of DC. The Justice League as a whole isn't that bad, though, and I do like The Flash.

GOAT DC character

http://dc.wikia.com/wiki/Snowflame_(New_Earth)

Back/bi's yesterday in a short session.

Nathan Poage wrote:

GOAT DC character

http://dc.wikia.com/wiki/Snowflame_(New_Earth)

Okay, that's pretty fucking cool. Why are all of DC's best characters the minor ones?

3/27-

Wrapped squat, intense block W3

Squat-
135x3
135x3
185x3
225x3
belt on
275x3
315x3
350x2
380x1
wraps on
415x1- almost died here
440x5- 5RM PR

Paused-at-the-knee deadlift-
3x3@315

PATK deficit deadlift-
2x3@315, 1.5" deficit
2x3@315, 2.5" deficit

GHR-
3x15

Notes: Holy hell I am getting a lot out of my new knee wraps now. Easiest 5RM I've ever had in wraps, and 6 or 7 was likely there. My squat is on the move. 507 may be my third attempt, but I'm still planning for 501. I'll make the decision based off of my second attempt.

Video to come.

3/28-

Swolov, W3D3

Bench-

45x10
89x5
132x5
165x3
191x3
220x3
252x4
4x3@281, last rep paused

DB rows- 5x10

BB curlz- 2x25

Notes: Elbow was alright today. A little achy, but nothing I couldn't deal with. I just have to get through this last week and I will be good to go, as I'll get plenty of rest before the meet to make sure my elbow gets fully recovered. The amount of work I'm putting in for my bench will pay off greatly once I deload and allow my body to supercompensate.

3/29-

Deadlift intense block, W3

Deadlift-
135x3
225x3
belt on
315x3
365x3
405x2
455x1
straps on
495x5
straps off
2x3@405

RDLs-
3x5@275, wore straps because the skin on my finger cracked open and I was bleeding onto the bar

Leg press- 5x10

Notes: Overall, a good day. Warmups weren't very fast--rather slow, in fact--but nothing felt weak or stiff or crappy in any way so I kept going. All the reps were about the same speed and they didn't slow down during the sets very much at all.

On 495, I got the first rep two inches off the floor and it didn't move. I reset a bit and got five reps. Again, reps were pretty slow but it was a good strain. I never was in doubt that I would get a rep (apart from that first one, of course). I think this is a new 5RM. I'm getting more confident with my deadlift and with my squat on the move like it has been this cycle, I shouldn't have to go for broke on my deadlift to get 1400. My third attempt will be whatever I need to break 1397.

+1 for straps

Tom Kallus is cutting to 165 for the april meet... You don' scurred him off

https://m.facebook.com/story.php?story_fbid=10203497199820765&id=1536874898

Mofucka be dodgin me

3/30-

Swolov intense mesocycle, W4D1

Bench-
45x5
89x5
132x5
wrist wraps on
176x3
203x3
237x3
belt on
5x5@264, first/last rep paused

Barbell rows- a bunch, mix of reps off the floor and constant tension reps
Banded overhead tricep extensions- a bunch

Notes: Good session overall. No elbow pain whatsoever, which is fantastic. If I can finish this week strong, I should have a very good shot at 150kg at the meet. I'm under two weeks out now.

Assistance work will now start to be cut. Volume will be drastically reduced, leaving only the heavy assistance movements for low reps. I'll likely only be doing two movements a day for the second half of this week. Then, for meet week, I will have my final squat and bench days, just working up to something nice and heavy for the day, right around my opener.


Plan for the upcoming week-
Monday- light squat, heavy deadlift accessory (probably deficit pulls), lats
Tuesday- Swolov W4D2, rear delts, biceps
Wednesday- off
Thursday- wrapped squatting, work up to 455-465 for doubles, light hamstrings, lats
Friday- Swolov W4D3, final Swolov day!, rear delts, biceps
Saturday- heavy deadlift up to a single, last deadlift session of the cycle

Week after that (meet week)
Monday- squat to heavy single (right around my opener, probably a little heavier)
Tuesday- same for bench

3/31-

Light unwrapped squat, intense block, W4

Squat-
135x5
135x5
185x5
225x5
3x8@275

3.5" deficit deadlift-
3x2@415


Earlier in the afternoon, back/bi's session:

HS high rows- 3x8
Face pulls- 5x15
Lat pulldowns- 3x8
Curlz- 3x10

Notes: Quick day with some reps on squats and fairly heavy deficit pulls. Pulling in weightlifting shoes sucks.

4/1-

Swolov intense mesocycle, W4D2

Bench-
45x5
95x5
135x5
170x3
205x3
235x3
260x3
4x3@280

Band pull aparts- 4x25
Curlz- a bunch

Notes: First two sets at 280 were done without a handoff and they were slow and shitty. Last two were with a handoff and they were so much better.

4/3-

Wrapped squat, intense block W4

Squat-
135x5
285x3
225x3
belt on
275x3
315x3
355x2
385x2
wraps on
415x2
445x2
465x2, new 2RM
475x2, new 2RM

Notes: And that's it. Squat and leave. No sense in accessory work right now unless it's to keep me feeling good, but I need to recover now. I won't get any stronger from now until the meet, but I can get a whole lot weaker.

Video to come.

2x 465, 475 is a solid way to end your squat cycle. This puts you in a good position to hit 501+ next saturday but do not take it for granted just because you hit some good numbers. Take it seriously these next few days and meet day and you will get it

Solid advices. Recovery is the name of the game. I was planning on working up to an opener on squat/bench on Monday/Tuesday but I may skip it just to get a full week's rest.

Chris Anderson wrote:

Solid advices. Recovery is the name of the game. I was planning on working up to an opener on squat/bench on Monday/Tuesday but I may skip it just to get a full week's rest.

Go by what you feel you need to boost your confidence. At this point, another squat day will not make a difference except with your recovery time. If you want to hit an opening squat, i recommend going at ~9am saturday just so you get that feel of waking up and squatting when meet day comes around

Too bad that will be impossible and I still have to deadlift.

4/6-

Final training day of the cycle

Bench-
45x5
95x5
135x5
160x3
185x3
205x2
225x1
245x1
265x1
285x1
300x1

Deadlift-
135x5
225x3
315x3
365x2
405x1
455x1
495x1
525x1

Notes: Drill this weekend fucked up my training plans, but oh well. I just worked up right around my openers on these two lifts. I wanted to bench because I haven't done it since Tuesday, and I wanted to deadlift because I haven't done it since last Saturday. No squatting because the rest is definitely needed.

300 was easy, 525 was meh, but fast enough. My lockout is plenty strong but off the floor sucks. I'm going to have to get it in my head to stick with the lift when it comes meet time, because it will feel heavier than it really is.

Getting to bench on a competition bench and pull with an actual deadlift bar today was helpful. Hopefully the new gym will have both and the gainz will come faster.

good luck at your meat

thanks, kyle will be there to be my meat handler




he's handling my meat










dick joke