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 Chris Anderson's Training Log V3.0: RUM or bust

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 1:43 am


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badbackboi
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 3:22 am

those two singles looked really good. and seeing the block pull right afterwards reminded me I must have had a dream about doing block pulls--i'll spare you the details
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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 8:54 am

Block pulls are a pretty good movement. I should do them more often. So should a lot of people. I can't say I have ever had a dream about lifting though.

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badbackboi
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 9:24 am

Get on my level Smile
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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 11:30 am

My dreams are always about the fucking weirdest things. They never have any connection--even slightly--to my real life.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 1:06 pm

maybe i'm just more in touch with my feels affraid

i think my dreams are less surreal as I've gotten a little older

used to have a reoccurring series of dreams in college where I'd just murdered someone and I was a fugative on the lam. was scary as hell thinking about how my life was over, etc.
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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Sep 28, 2014 8:51 pm

I took a nap today. I'm logging this because recovery is important and I haven't had a chance to catch up on sleep (and have a balanced sleep schedule) in a while.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeTue Sep 30, 2014 10:34 pm

9/30-

Press-
45x5
95x5
135x5
160x3
175x5
200x3
225x1--lol wtf

Close grip bench-
45x5
95x5
135x5
185x5
215x3
235x5
265x3
295x4, 332 calc. max

Slingshot close grip bench, all reps paused-
315x3
325x3

DB rows-
sets of 10 ramping up from ~50lb DB to 110lb DB, 10lb jumps

Dips-
BW, 5x10, SS w/DB rows

Notes: Meh. Press was just off--I couldn't get my breathing/bracing right. Was expecting a triple at 225 and missed the second rep about halfway up. Close grip bench went okay. Elbow has been doing a lot better; working on mashing up some of the wrist flexors and brachioradialis has really helped. I need to quit missing reps on my AMRAPs though--I can't let myself make a habit of missing reps. It has already happened too often. Missed reps are too stressful and really slow my training momentum.

The slingshot sets went very well. I love using it to take even more pressure off of the elbow and get more overload. I will continue to do all paused work with slingshot, because there is little sense in pumping up my ego with TnG slingshot sets.

I am now cutting out my overhead work for the remainder of the cycle and having the 5/3/1 day being just dedicated towards bench. My next variation will be slingshot bench with competition grip. This will give me better numbers on my bench sets and make me focus more on competition lifts. Having the slingshot be used consistently will help a lot.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeWed Oct 01, 2014 11:13 pm

10/1-

Squat-
45x5
95x5
135x5
185x4
225x4
275x3

belt on
315x2
365x1

wraps on
405x1
445x1
485x2--PR double
405x2

Notes: I hit 475x2 about two weeks out of my last meet before I ended up getting 518 at the meet, so this makes me feel very optimistic about getting 525. The bar looks like it stops on the second rep, but I can't tell if it dips down or not. Take a look at let me know what you see.

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Last edited by Chris Anderson on Wed Oct 01, 2014 11:15 pm; edited 1 time in total
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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeWed Oct 01, 2014 11:13 pm


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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeFri Oct 03, 2014 10:16 pm

10/3-

Bench-
45x5
95x5
135x5
185x3

wrist wraps on
225x3

belt on, w/ handoff
255x2
280x1
300x4--slight spotter help about 3/4 of the way up, i feel dirty

Slingshot bench, all reps paused-
300x7
300x5

Close grip slingshot, all reps paused-
275x8

Dips-
4x10, +45lb,
BW- some
+25lb- some

Pullups-
35 total reps, various grips, started with sets of 8, then moved to sets of 4 and 5

Band pull-aparts-
4x20, SS w/last four pullup sets

Notes: Solid bench session, overall. I went with a pinkies-on-the-rings grip for most everything today, as this is slightly nicer to my elbow (which has been doing pretty well lately, regardless), and may actually be stronger than my ring finger-on-the-rings grip. I will look to use this as my grip for the rest of the cycle.

I am slightly disappointed that I needed some help on the fourth rep of 300, and I think I might have gotten the rep without it, but it was about a 50/50 shot. The bar had just barely stopped when my spotter put a couple fingers on the bar and just barely helped me past the point. Oh well, I will look to smash this later on anyway. 300x4 is a 340 calculated max, and 300x3 is 330, so I will split the difference and call this a 335 calculated max. This is right about my second attempt, which will still be a competition PR, but I need to be able to hit about 345. I believe that these last few weeks, in which I handle heavy lifts a lot, will help me a good amount. In addition, the week of rest before the meet has always been very good for my bench. I am optimistic that a 341 3rd attempt will be there, if not 347.

Slingshot rep work went very well and I am glad I am choosing to pause everything. Handling heavier weights for more reps is always a good thing. I am using the XL size slingshot which gives me a bit less than the smaller and less-stretched-out L size slingshot. It is also easier to get on.


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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Oct 05, 2014 8:42 pm

10/5-

Deadlift, all singles-
135x3
225x3
315x3
405x2
455x1
495x1
530x1
555x1.5--went for a double here, missed the second rep just above the knees

Block pulls, 3.5" blocks-
405x3
455x1
495x2--tried a cluster set here, didn't go well

Notes: Decent deadlift day, I suppose. 530 was super slow but I got my shit together for the 555 set. The first rep was better, but I slowed down at lockout and I just wore myself out for the second set. All day I was having issues with my hips starting too low, then coming up and shifting the weight too forward onto my toes. I don't believe anything was a strength issue, just not a very good day. As Sam had suggested, it may be a bit of a hangover from hitting that 485x2 squat a few days ago. Also, I had taken a nap beforehand and for some reason this tends to make my back feel a lot weaker. The cluster set just didn't go well, I was worn out and I suck at cluster sets; I really don't know why I went for that. The third rep was moving but my hamstring started yelling at me so I stopped.

Still, I feel okay about today's work. My deadlift likes to alternate between being bad and good, and the fact that I very nearly pulled a big PR double the week after a very good session is making me optimistic. The week of rest before a meet is always very beneficial for my deadlift anyway, and my competition deadlift is almost always better than my training deadlift. I should have a good shot at pulling 580+.

Videos are uploading now, hopefully I will actually edit them tonight instead of forgetting like I usually do.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSun Oct 05, 2014 11:37 pm

Training is looking solid. Looks like you're setting yourself up up get a big total in a few weeks mang.
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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeMon Oct 06, 2014 12:13 am


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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeTue Oct 07, 2014 9:47 pm

10/7-

Bench, all reps paused-
45x5
95x5
139x5
185x5
225x5
240x5

slingshot on
280x5
315x6--PR
325x2
335x2
350x1
360x1

Dips- 4x10
Hammer curls- 4x10, SS w/dips

Pulldowns- 4x10
Band pull aparts- 4x10, SS w/pulldowns

Notes: Solid bench day. Getting better with the slingshot. 315x6 was a rep number I was trying to get for a while. 377 calculated max. Elbow has been feeling really good, I am hoping to ride this momentum with my raw bench days. I have singles at 325 and doubles at 305 coming up, so that will be a very good indicator for where my bench is.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeWed Oct 08, 2014 10:09 pm

10/8-

Squat-
45x5
95x5
135x5
185x3
225x3
275x3

belt on
315x3
365x2

wraps on
405x1
440x3--hamstring was hurting here, added reverse bands to take some pressure off

Reverse band squats-
440x1- testing the waters here
475x1
495x1
535x1--starting to slow down and feel heavy
555x2--lolwut

Stallions-
45x15
95x15
2x15@135
2x15@185

Ab wheel-
3x10--SS w/last 3 stallion sets

Notes: Hamstring just wasn't happy today so instead of pushing the sets at 440, I lowered the rep volume and went with some heavy reverse band squats. I wanted to finish with something that was about 515 or so at the top and I think I accomplished that. The bands took off less than 100 (I would guess about 85-90lb) at the bottom, and around 30-35lb at the top. So, I did a double that was about 465 at the bottom and 515 at the top, making it about a 490 "average". Given that it looked about the same as my 485 double, I think this is a pretty accurate estimate.

I have never really done reverse band squatting before, so I had to tread lightly to start and see how it went. The reps got better as I went. I have no idea how I got the 555 double, as 535 was pretty slow and difficult. I just cranked the fuck out of my knee wraps and descended a bit quicker into the hole, I guess. I also went with a slightly narrower stance on most of these sets to protect the hamstring a bit and it worked out well.

I might do reverse bands one more time this training cycle. I like the overload and how it protects the hamstring, but I can't let it become an ego lift. The heavy walkout stimulus I get from it is nice--I need to improve in that area. I might do some supramaximal walkouts the next couple weeks just to improve.

Next week is working up to a heavy single. I'm looking to go for something in the area of my second attempt--I'm thinking 505. I'm about three weeks out and looking to finish strong. 1450, here I come.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeFri Oct 10, 2014 12:24 am

So I was 192 Wednesday on the calibrated scale at the CRWC at about 3pm. I just checked myself on my home scale and I am about 190 right now, at midnight, after eating and drinking a decent amount today. This means I should be about 188 upon wake-up.

This cut to 181 might be easier than I thought. I'm going to continue to keep my diet clean leading into this meet. With a bit of luck I may only have to cut about 6lb.

Also, on the note of dieting: I have decided that one of my major goals after this meet is to shed some fat. I've gotten leaner over the past year, but in order to push myself into that elite tier of lifters, I need to get even leaner and give myself room to add some mass (especially if I begin to use chemical enhancement), or otherwise I will have to go 198. I don't have enough muscle mass on my right now to run with the big boys at 181. I feel like my long-term home is in the 181lb weight class--I don't want to go back to 198, because I certainly don't have the frame for it, and I feel like I would have to get a bit too lean to be 165.

Seeing that my next meet will likely be in April, this will give me about 6 months to really diet down and get to where I want to be. My goal is to be 180 coming into said meet. I feel like this is very doable--I will only half to shed about 1.5lb a month. I could do it quicker, but I want a long-term change that is sustainable and leads to success over a long period of time.

My meet in April will most likely be single-ply, so losing some weight means I can fit a bit easier into my gear. I already fit pretty well into my TRX and Metal squatter, but I am planning on getting the straps shortened in the TRX and I have two smaller Metal suits I can use, including one with shortened straps. So that should not be an issue. My bench shirt is decently sized for me, but losing some weight will help me touch easier, and break-in should go very well with the shirt.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeFri Oct 10, 2014 8:56 pm

10/10-

Bench-
45x5
95x5
135x5
185x3
225x3
250x2
275x1
300x1
325x1
325x1
305x2
305x2

Pullups- a bunch

Notes: solid deadlift day. Elbow was achy coming in but it didn't bother me too much. I tried to pause everything, the first 325 was TnG but the second had a good pause to it.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeFri Oct 10, 2014 9:35 pm

Chris Anderson wrote:
10/10-

Bench-


Notes: solid deadlift day.


wut

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSat Oct 11, 2014 11:14 pm

Shit.


Well, it was a solid deadlift day for Ashley, as she did a solid job handing off for me, considering she essentially rack pulled like 120% of her deadlift max.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeMon Oct 13, 2014 2:55 pm

10/11-

Deadlift-
135x3
225x3
315x3
365x3
405x1
455xhamstring

Notes: hamstring didn't feel good from the very beginning and I decided to call it after 455 felt so shitty coming off the floor. I was pretty tired mentally and physically throughout the day and nearly feel asleep in the gym after I decided to call it a day.

In other news, on this day I weighed 189.9 after coming back from drill and eating and MRE. This means I was probably about 187 or so upon wake-up. I'm going to continue to eat intelligently these next three weeks and make this cut as easy as possible for me.


10/12-

PT test
Pushups- 72
Situps- 63
2 mile run- 15:39

Notes: I did these events exactly zero times since my last PT test in April, so it is good to know I can still pass without much problem. I maxed the pushups with 45 seconds to spare and it was not difficult at all. The situps were pretty good too, and I usually suck at these--proof that the ab wheel is an awesome movement. 63 is pretty close to a PR, if it isn't my outright best. The run time is a bit slower than last time, but given that my hamstring felt a bit gimpy throughout the entire run, and this was my first PT test since AIT that I actually tried on the first two events, I will take it.

Also, I will move into the next age bracket (22) in December, and the minimum passing scores will all become easier. The run time standard actually drops to 16:30 or something ridiculous like that. I will still try to run more often, though, and as I lose some fat in the coming months, it should become easier anyway.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeTue Oct 14, 2014 1:21 pm



Video from last week. No deadlift video because my hamstring said no.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeTue Oct 14, 2014 9:51 pm

10/14-

Bench, all reps paused-
45x5
95x5
135x5
185x3

wrist wraps on
225x3
245x1
265x3

belt and slingshot on
295x3
335x3--wanted four, got way out of position on the first rep, got spotter help on the 4th rep
335x4--no help this time, much better positioning
355x1
365x1--PR, w/press command

Pullups-
BWx5
5x5@+25lb

Dips-
BWx8
+25x8
+45x8
+70x8
+90x8

Notes: Really solid bench session. I came in a bit earlier and had some extra time, so I decided to do some ankle/calf mobility stuff--I will be doing this every session because it helps every single one of my lifts, particularly my bench and squat, and helps out with the hamstring as well. I felt a significant difference with my bench setup today after doing it.

Technique felt really good throughout every single set, except for the first set at 335. Pauses felt good, my elbow had zero pain, and bar speed was really solid.

I got really out of position with 335 at first, as I came down way too quickly on the first rep and touched too high on my chest. The bar then flew back towards my face and I had to muscle it up and it ruined the set. I knew I could do better if I did a better job on the first rep, so I took it again and had no issues. +10 for my confidence, as I felt pretty tired after that first set and wasn't sure if I would even get 3 reps the second time.

The singles went well. The calculated max is around 375 or so, so being able to hit a good paused 365 after doing all that work is a good sign. I may end up going for a max slingshot single sometime in the next two weeks, but I doubt it--I have little reason to do so.

Next week I will be going for 350x3 with the slingshot. If I can get that, I will be in very good position to hit a good bench at the meet, as my slingshot 3RM is almost always equal to my raw 1RM.

Oh, and Redskins pajama pants = PRs.

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Chris Anderson
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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeWed Oct 15, 2014 8:33 pm

10/15-

Squat-
45x5
95x5
135x5
185x5

wrist wraps on
225x3
275x3

belt on
315x2
365x1

wraps on
405x1
430x1
465x1--planned opener
505x1--planned second attempt

Notes: The heaviest day of my cycle. I wanted to hit a 500+ single, as 501 is my planned second. It wasn't super difficult, but it did get stuck right around that halfway point like my squats have been doing. It was about a 3.5 second lift. I am not entirely sure if 524 will be there, but we will see how it goes on meet day. As long as I go 3/3, I will have reached my goal. I would say that 513 would be the lowest I could go for on a third attempt and still have a realistic shot at my 1450 goal. Given that my hamstring should feel better after a week of rest, I am confident that I will be able to hit three squats on meet day.

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PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitimeSat Oct 18, 2014 3:28 pm

10/17-

Paused bench-
45x5
95x5
135x5
185x3

Wrist wraps on
225x2

Handoff
255x1

Belt on, press/rack commands
285x1
310x1--planned opener (308)
335x1--planned second attempt (336)

Pullups-
BWx5
+25x5
+45x3
+70x3
+70x2
BWx15, triples with various grips, no rest

Notes: good bench day overall. I should be able to hit 341 or 347. 347 is the planned third for right now.

_________________
i lift things up and put them down

Solum per exitum.
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Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 7 Icon_minitime

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