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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 11 Icon_minitimeThu Jan 01, 2015 8:12 pm

intensity

https://imgur.com/urHWrX4


These graphs are a bit crowded, but you see the trends.

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KevinAlvy
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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 11 Icon_minitimeThu Jan 01, 2015 8:18 pm

Chris Anderson's Training Log V3.0: RUM or bust - Page 11 UrHWrX4
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KevinAlvy
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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 11 Icon_minitimeThu Jan 01, 2015 8:18 pm

did you make these graphs with kidpix?
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KevinAlvy
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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 11 Icon_minitimeThu Jan 01, 2015 8:19 pm

those last 6 weeks of increasing intensity seem a bit prolonged imo
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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 11 Icon_minitimeThu Jan 01, 2015 8:48 pm

I just used the first thing that showed up when I googled "graph maker." I think it might be something oriented towards kids, yeah. I don't really care.

These graphs don't include the deload weeks throughout the cycle. There is a total of three deload weeks--I've already taken one. The next two will be after this 5x3 mesocycle (after week 7) and again after another 5x3 mesocycle that follows that one (after week 10).

Also, the volume for the last six weeks is at the highest estimate. I'm going to adjust the exact weights and number of sets by how I am feeling, so the actual intensity and volume will likely be a bit lower.

In addition, the percentages are based off of a 485 squat max (slightly higher than my 3rd attempt at the mock meet, which was very fast, and my actual max is likely higher), a 335 bench max (which should go up to 345-350), and a 565 deadlift, which was my second attempt at the meet as I passed on a 3rd attempt. 580-585 is likely the neighborhood of a true max. So, those percentages are likely a bit lower than what they really are.

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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 11 Icon_minitimeThu Jan 01, 2015 9:12 pm

Are you still a student? You can get Office for free installed on your comp.

Thanks for the context, it's helps explain the graphs
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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 11 Icon_minitimeThu Jan 01, 2015 9:14 pm

Not at Iowa. I have office, I just don't know how to use it that well.

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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 11 Icon_minitimeFri Jan 02, 2015 7:48 pm

Progress pics.

http://instagram.com/p/xX7QMVIm7v/?modal=true

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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 11 Icon_minitimeSat Jan 03, 2015 12:27 am

Difference looks even bigger than just four pounds--nice job mate.
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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 11 Icon_minitimeSat Jan 03, 2015 6:04 pm

Yeah, I am really surprised at how it can look that different with that small of a loss. Still, it is highly encouraging and I am excited to see what the next 6lb of fat loss will do to me.

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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 11 Icon_minitimeSun Jan 04, 2015 11:53 pm

1/4-

Deadlift w/chains
5x3@390+30lb chains

Notes: Just finished the most stressful weekend of work I have ever had, or ever hope to have. This session started at 10:15pm. I have never been happier to have a day off in my life. I am tired and burnt out and have too few ways to deal with it.

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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 11 Icon_minitimeMon Jan 05, 2015 10:07 pm

1/5-

Squat-
195xfuck

Slingshot bench-
5x3@320

Bat hangs

Notes: My low back spasmed on the way up with 195 on the first rep. It wasn't terrible, and I think it will be good to go in a day or two, but I knew squatting was done for the day. I debated on whether I should bench or not, but after trying it out flat-footed, I was fine. I could have likely gone heels-up and been okay, but I didn't want any more pressure on my back. I did some bat hangs afterwards and they helped. I will do some heat/ice/TENS unit work along with some ibuprofen and shit to expedite my recovery, but I don't think this will bother me for a very long time.

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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 11 Icon_minitimeMon Jan 05, 2015 10:24 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 11 Icon_minitimeTue Jan 06, 2015 10:32 pm

Update on the low back: it has been continually feeling better throughout the day. Not a whole lot of pain, just a ton of stiffness and a dull ache. Sleep did not go very well for me as I tend to sleep on my side and move a lot throughout the night. But once I got up and moving I felt a lot better. I also purchased a heat/cold pack and used that throughout the day. The heat is helping a lot and I'm able to move around without much issue. Tomorrow I will bench and see how some light squatting goes.

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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 11 Icon_minitimeThu Jan 08, 2015 8:34 pm

1/7-

Bench-
5x3@275

Dips- 5x10@+45, plus some BW warmup sets
Pullups- +25x12, plus some BW warmup sets, and 4x3@+45

Notes: the back was good enough to do heels up benching on this day. Reverse hypers helped a lot. Bench went well.




1/8-

Safety bar squat-
5x3@345

Reverse hypers- 3x10
Hanging leg raises- 3x10

Notes: back to full speed with my back. I was able to squat with no problems and it felt better as I went along. Reverse hypers during warmups (and as accessory work) really help a lot. I will continue to do them. I am hoping to get in one more squat and deadlift session for this week and then I should be good.

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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 11 Icon_minitimeFri Jan 09, 2015 6:01 pm

1/9-

Squat-
3x3@390

Deadlift-
3x3@455

Notes: had to put these together and shorten them due to not having much time to do them and running out of days to place sessions. The weight moved decently well, although my depth wasn't the best on a few reps--I was slightly cautious about my low back, but that held up very well with no pain. I have a couple nights' rest ahead of me, but I think the issue is behind me, regardless. I am very pleased with how things turned out considering this back issue; low-back problems tend to linger around a while for me, but this case was pretty short-lived.

If I can have a solid training week to end this meso, it will be a big success. The reps I have to hit will go a long way in preparing me for March, and will be excellent indicators on where I am at as well. I look forward to it.

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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 11 Icon_minitimeFri Jan 09, 2015 6:18 pm

An update on my weight--I have been nailing my daily caloric intake recently and my weight has really stabilized. I'm usually a bit under 184, amd trending downwards. I am right track to reach my weight goals. After this week, I am going to work on dialing in my protein intake, and thrnhone in my carbs and fats. From there, I should be very close to my goals, but I need some help, I did pick up some Primatene and I have caffeine pills on hand to start an EC stack.

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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 11 Icon_minitimeMon Jan 12, 2015 7:45 pm

1/12-

Squat-
5x3@405

Slingshot bench-
4x3@330
1x2@330 Sad

Notes: Squats went well. I am excited to see where it ends up. Bench was tough and I just barely lost out on a grinder on the very last rep of the day. Still, I think 335x3 was my best slingshot triple at the end of my last single, so to be able to do 14 total reps with 330 pleases me, overall.

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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 11 Icon_minitimeWed Jan 14, 2015 4:15 pm

1/13-

Deadlift w/chainz-
5x3@425lb + ~45lb chainz at top (0 at bottom)

Pullups-
2x5@BW
1x15@+25, w/straps
2x3@+25, wide grip

Reverse hypers- 3x10

Notes: chains are actually kind of fun.

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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 11 Icon_minitimeSat Jan 17, 2015 10:44 am

1/15-

Deadlift-
2x3, 1x2@485

Notes: just a shitty day. It wasn't that bad in retrospect, but I hadn't been feeling well and I abhor deadlifting. I will get back to it in the next phase.

1/16-

Bench- 5x3@285

Safety bar squat-5x3@365

Notes: bench went really well on this day. Hopefully I can maintain this and build back up to a 340+ bench. Squatting was good as usual. I am starting to get excited about the number I have in mind.

I now have a rest week before moving into another 3-week 5x3 meso. The weights for that will overlap with the last meso; it will be a "one step back, two steps forward" situation.

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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 11 Icon_minitimeTue Jan 20, 2015 12:42 pm

1/19-

Pullup 5x5@BW, varying grips, SS w/ reverse hyper x10/GHR x5, alternating each SS

Overhand band extension 3x20

Band face pull, 2x20

Curlz-
125x1
135x0
125x1
100x8

Notes: just a light day with some assistance work to keep me moving over this rest week. I will do another one of these in a few days.

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Last edited by Chris Anderson on Thu Jan 22, 2015 7:23 pm; edited 1 time in total
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Chris Anderson's Training Log V3.0: RUM or bust - Page 11 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 11 Icon_minitimeTue Jan 20, 2015 1:42 pm

Chris Anderson wrote:

Curlz-
135x0

discuss
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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 11 Icon_minitimeWed Jan 21, 2015 1:49 pm

It was heavy



BW: 180.8 this morning

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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 11 Icon_minitimeThu Jan 22, 2015 7:14 pm

1/22-

Squat-
up to 195x5

Reverse hyper- 3x10
Long eccentric seated hamstring curl- 3x10
Leg raises- 3x10

Bench-
up to 135x5

Dip- 3x10
Wide grip pullup- 3x10

Notes: another light session. BW was 179.6 this morning.

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Chris Anderson's Training Log V3.0: RUM or bust - Page 11 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 11 Icon_minitimeThu Jan 22, 2015 7:47 pm

You forgot to log the sumo pulls you did while teaching me about it. Razz
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