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

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Chris Anderson
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Chris Anderson

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Age : 26
Location : The City of Iowa

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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 12 Icon_minitimeThu Jan 22, 2015 8:30 pm

dunno what youre talking about

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agleckler
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Class II
agleckler

Posts : 303
Join date : 2012-09-12
Age : 32
Location : Iowa City, IA - Phoenix, AZ

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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 12 Icon_minitimeThu Jan 22, 2015 9:20 pm

Neg me for calling out your sumo pulls? I see how it is...
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Chris Anderson
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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 12 Icon_minitimeThu Jan 22, 2015 9:45 pm

yes

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Keosawa
American-Record Holder
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Keosawa

Posts : 3174
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Age : 33

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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 12 Icon_minitimeThu Jan 22, 2015 11:40 pm

You are officially closer to 165 than I am to 148.

Yay!
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Chris Anderson
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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 12 Icon_minitimeFri Jan 23, 2015 8:19 am

There is a pretty good chance that you will outweigh me when I weigh in for the March meet.

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Chris Anderson
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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 12 Icon_minitimeMon Jan 26, 2015 7:59 pm

1/25-

Wide grip bench-
5x3@265

Pullups-
2x5 very wide grip, BW
2x5 wide grip, +25lb
1x7 wide grip, +25lb w/straps

Dips-
3x10, BW
1x10, +25lb
1x8, +45
1x5, +70lb
1x5, +90lb
1x5, +115lb

Notes: wide grip sucks.


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agleckler
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agleckler

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Location : Iowa City, IA - Phoenix, AZ

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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 12 Icon_minitimeMon Jan 26, 2015 8:07 pm

You forgot to mention the 150ish curls you did.
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Chris Anderson
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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 12 Icon_minitimeThu Jan 29, 2015 9:46 pm

1/27-

Squat-
5x3@390

Notes: pretty good session. I will compare bar speed to my previous session with this same weight.

1/29-

Deadlift-
3x3@445

Notes: Jesus fuck I cannot figure out my deadlift. Everything is slow and difficult, my technique is bad, and the hamstring is really hurting my lockout. Speed off the floor is doing well, though, so I have that going for me. The fact that deadlift day almost always seems to fall on days where work/life/school has been stressful and/or just downright sucked has not been helping anything. I'm really not sure where to go from here. I've already dropped the weight a little bit for this meso; I think I might just plan on doing 3x3 each day instead.

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Chris Anderson
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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 12 Icon_minitimeFri Jan 30, 2015 5:13 pm

1/30-

Bench-
4x3@275
275x6

Dips- 5x8, +45lb
Pullups- 5x5, +25lb

Notes: not a bad bench day overall. Slightly adjusted some leg drive technique and it helped a good amount. Not really sure why I decided to do extra on the 5th set. I think it was from going through some of my older training vids and seeing my 280x9 set from last summer. I just wanted to see where I was at in relation. 275x6 calculates out to just under 330, which isn't bad for doing four sets beforehand. Maybe I could get 7-8 if fresh. Bench needs to be around 340 in March, which I feel is very makeable.

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Keosawa
American-Record Holder
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Keosawa

Posts : 3174
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Age : 33

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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 12 Icon_minitimeFri Jan 30, 2015 5:43 pm

Regarding your deadlift, I just think you probably would benefit from being even more conservative on that second meso. 70-85% seems like a terrible training zone for you--you can't accumulate the necessary volume while staying healthy for a prolonged period of time, and the intensity isn't high enough to justify cutting enough volume to keep you healthy.

Maybe in the future you just need to modify that second meso. You had good success on the first meso; you stayed healthy and pulled 565 at a mock meet without touching anything too healthy. A conservative second meso, maybe cut down from six sessions to four--and with a reduction in intensity, at least on week one--might just be what you need.

To use an analogy that I know you'll hate, mid-intensity work is like the three-second rule in basketball. You're camping out in the paint for too long and paying for it. Get in, get a little work done, and get out. Let the accumulation and the realization phases take more priority and de-emphasize this intensification block. I think doing a 3x3 is a start, and reducing the weight down to wherever you feel good is a must.

If it makes you feel any better, I tend to run into a wall at the very end of this one, and it got so bad one cycle that a week after finishing up at 540x3, I reduced the work down to 455x1x3, 475x1, and 495x1x2. So, in other words, I finished at a 10% drop--for 1/3 the reps per set--from where I had finished the previous week. Lo and behold, I felt better very quickly. You've accumulated a lot of fatigue and there's nothing wrong with taking things down dramatically. A potential future restructuring could be:

Meso one: three weeks, six sessions
Meso two: two weeks, four sessions, with a reduction from 3x5 to 3x3 on each day AND a bigger jump from week one to week two (think 50 lbs., to really under-load the first week and take an aggressive jump on the second)
Meso three: two weeks, three sessions
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Chris Anderson
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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 12 Icon_minitimeFri Jan 30, 2015 8:36 pm

Will type up a more gooder reply when I am off my phone, but thanks for that. I had already planned to drop to 1x/week deadlifting for this meso, so I am thankfully ahead of the curve on this one. I think doing 3x3 is my best option. Then, on days I still feel like shit, I can even drop to singles; my first rep has been the best on every single set recently. On days I feel well, I can do the same, but add singles instead of breaking the triples up.

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Chris Anderson
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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 12 Icon_minitimeWed Feb 04, 2015 11:21 am

http://instagram.com/p/yr9d9oIm1y/?modal=true

Progress pics

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Chris Anderson
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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 12 Icon_minitimeWed Feb 04, 2015 11:27 am

2/2-

Safety bar squat-
5x3@345

Stallions
Hanging leg raises

Notes: good day




2/4-

Wide grip bench-
5x3@275

Deadlift-
3x3@475

Pullups-
up to +45lb x8
wide grip, 2x5 back off sets

Reverse hypers

Notes: a good bench AND deadlift day? The hell is wrong with me? My last bench set was definitely the best, as I really got my arch in good position. Bar speed was good all day. Deadlifting didn't suck, so I am happy.

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Chris Anderson
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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 12 Icon_minitimeMon Feb 09, 2015 10:34 am

2/5-

Squat-
405x3
405x2

Notes: Noped out of there after the second rep on the second set. Bar speed was okay but I was hurting. No need to push it here.

2/6-

Bench-
5x3@285

Dips- a lot, +45lb
Pullups- some
Swiss bar curlz- a bunch

Notes: Bench work has been going well lately. Technique is getting better and I'm doing a better job with setting up my arch. 295 is next week and I am looking forward to it. One more week of 5x3 then I get to move on to the stuff that really matters: the meet prep phase.

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Chris Anderson
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Chris Anderson

Posts : 3023
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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 12 Icon_minitimeWed Feb 11, 2015 7:17 pm

2/11-

Safety bar squat-
1x3@375
1x2@375
5x1@375

Stallions- a bunch

Notes: squat rep work is starting to suck ass again. Singles go well though. Working 50-60 (and more) hours a week, plus working until 9 most nights and getting up to work at 6 or 7 the next morning is taking its toll on me. In addition, I recently had a relative die and I even lost my debit card and have no way to access my money (and by extension, pay for my first-ever Valentine's Day dinner [with a real girl!]) and the mental stress is affecting me.

I have a deload coming up and it is much needed. I need to recollect myself, decompress, and hit this meet prep with all I have (while not hurting myself). I will likely turn down the squat reps to just singles to accomodate for my nagging hamstring.

My dieting is going well; I am going to bed and walking around below 180lb most every day. I will likely add in an EC stack during meet prep to finish things up and hopefully get down in the 175lb range for a super easy water cut.


#deardiary

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Chris Anderson
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Chris Anderson

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Age : 26
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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 12 Icon_minitimeThu Feb 12, 2015 9:21 pm

2/12-

Bench-
3x3@290
1x3@295
1x2@295

Pullups- up to +90x1, and some other stuff
Dips- a bunch x15, BW
EZ curl bar bicepticons- a bunch x8, 75lb

Notes: Good bench day except I spent way too much energy during my setup on the last set and the pause on the first rep hurt me more than I expected and I just barely missed the last rep. I believe this is my 3rd missed rep for the cycle; I've hit my limit. Bench is going well overall. I am feeling healthy and bar speed is good overall.

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Chris Anderson
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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 12 Icon_minitimeSun Feb 15, 2015 7:44 pm

2/13-

Deadlift-
2x3@495

Block pulls-
495x2
495xnope

Notes: pulling has gone well the past couple of weeks. I am too rounded over but bar speed is good and I am a lot more comfortable. Block pulls were hard as fuck, so I suppose I will have to do a lot of them after the meet in order to improve my lockout. I have been feeling very strong off the floor and in the middle of the pull lately.

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Chris Anderson
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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 12 Icon_minitimeSun Feb 15, 2015 11:36 pm

2/15-

Wide grip bench-
5x3@285

Notes: these went well.

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Chris Anderson
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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 12 Icon_minitimeWed Feb 18, 2015 10:41 am

Back to waking up below 180. I was 179.2 this morning. I've been eating out too much lately and I went to bed as heavy over 184 for a couple nights. It only took a few days of normal dieting to get back down, though, so I'm not worried. EC starts next week. The goal is to be going to bed below 178 by the time I start my water cut.

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agleckler
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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 12 Icon_minitimeWed Feb 18, 2015 4:23 pm

Chris Anderson wrote:
EC starts next week.

Wat? You've probably told me a million times what that is, but I don't remember.
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Chris Anderson
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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 12 Icon_minitimeWed Feb 18, 2015 5:29 pm

Ephedrine and caffeine

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agleckler
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agleckler

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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 12 Icon_minitimeWed Feb 18, 2015 5:34 pm

Ah yes.
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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 12 Icon_minitimeWed Feb 18, 2015 7:08 pm

Chris Anderson wrote:
Ephedrine and caffeine

epi and clen
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Chris Anderson
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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 12 Icon_minitimeThu Feb 19, 2015 7:14 am

Also that

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Chris Anderson
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Chris Anderson

Posts : 3023
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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 12 Icon_minitimeSun Feb 22, 2015 12:20 pm

2/18-

Squat-
3x1@415

Notes: hamstring has been bleh on rep work so I am taking it down to singles. When the bar slows down on the 2nd and 3rd reps is when I get hirt. Bar speed is still good with the weight. More on this below

2/21-

Squat-
7x3@200

Unilateral leg extensions and curlz- some
Close grip pullups- 1x25

Notes: just a session to see how the SBDs feel. They are a very good set of sleeves but they have trouble getting all the way up my quads. They come up the calves and stay put easily.

I have been noticing a more and more pronounced asymmetry between my left and right legs. The left quad is much less developed, and the left hamstring and glute are weaker and don't fire as effectively. I believe it all stems from my complete lack of ankle mobility on the left side. I put more of the weight on the right side while squatting. My solution to this is to work on squatting as evenly as possible and do a lot of unilateral work to build up the left side, while working on finding a technique that deemphasizes my shin angle and keeps me from having to flex the ankle while I squat. This means more wide stance work. Hopefully I don't lose too much strength in that style. I plan on looking into some ART therapy and intense mobility work for the ankle to work out all the built up scar tissue.

It is pretty late in the training cycle to really see major improvement, but the unilateral work will be the only accessory work I do for the rest of the cycle, as I need to cut down the volume in order to deal with the heavy work I am about to start. 4 weeks is hopefully long enough for me to see some small improvement.

The plan for the next training cycle will be a ton of volume and rep work on assistance and accessory work and scaling the heavy work back. My basic plan is to rotate through a 2-3 variations for each main lift, and work up to a fast set of 1-3 as a preactivation set before backing down for CAT and rep work. I will have 4-6 weeks of high volume, and then 2 weeks of heavy work with very low volume. This will rinse and repeat for about a year, with deloads as needed. I have to avoid the mid range of intensity. My dieting will stay mostly the same until I level out. Assistance work will be volume and bodybuilding stuff. Conditioning and strongman work will happen once it warms up.

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