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

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Chris Anderson
Anabolic Furnace
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Chris Anderson

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Join date : 2011-11-02
Age : 26
Location : The City of Iowa

Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Icon_minitimeThu Apr 30, 2015 8:39 pm

4/30-

Yoke walk, 50ft-
up to 450lb

Tire flip, 50ft-
500lb tire x2

Yoke walk/tire flip medley-
450lb yoke/500lb tire, 50ft down/back, 60 seconds

Pulldowns-
WG, 3x15
MG, 1x15
CG, 1x15

Ab wheel-
3x10

Notes: did the medley at the competition weight and distance. 90 seconds is the time limit, so getting it done in 60 seconds for my first try is pretty good, I suppose.

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Chris Anderson
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Chris Anderson

Posts : 3023
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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 14 Icon_minitimeWed May 06, 2015 8:30 pm

Cliffs on the past few days:

5/1-

1-board w/ ~45lb chain at top, ~10lb at bottom-
225x5

Axle strict press-
210x1
225x0
200x3

WG pulldown- 2x10
Band pull-apart- 3x12
Standing band press- 3x15

Notes: pissed at missing 225, especially with how good 210 felt. I have no clue why I went for a max. Dumb.



5/5-

Axle clean and press-
152x3, normal clean
174x3, continental clean
181x2, continental clean

Axle deadlift-
350x5, w/straps
395x5, w/straps

Farmer hold-
115 each hand x30s
175 each hand x15s
215 each hand x15s
250 each hand x22s

Notes: events day, everything was at competition weight or higher. I really, really suck at axle cleans, be it normal or continental. I have to nail the technique down in order to get better at that event. My pressing strength is fine, but I lose so much energy during the clean. I will improve with practice. In between the work sets were a few other sets of lighter weight that I didn't record, wherein I was just practicing my clean technique. Deadlifts and farmer holds went decent considering how little energy I had.

5/6-

Band pull-apart- 3x15
High band flies- 3x12
Rotator cuff work- 2x10, internal/external each arm

Notes: quick fluff session after class.


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Chris Anderson
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Chris Anderson

Posts : 3023
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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 14 Icon_minitimeTue May 12, 2015 6:16 pm

Cliffs from last couple of sessions:

5/8-

atlas stones up to 240lb stone

Yoke walk up to 570lb x50ft
Yoke/tire flip medley w/450lb yoke and big tire @ magni 50ft down/back

Notes: I suck at stones. Lapping it is pretty easy, but the loading is tough for me. It's all technique, and I just need more time. Unfortunately I wont' be doing another session before the comp. Oh well.

5/9-

325lbx1 bench, no handoff

Notes: bad day at work so I took it out on the bench. 325lb is by far the heaviest I have done without a handoff, and it was pretty easy. TnG, but easy. I'm figuring that a pause and a handoff would just about cancel each other out, so I'm tentatively calling this my current max, +/- 5lb or so. Hoping to work back into the 350 range this summer.

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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 14 Icon_minitimeTue May 12, 2015 6:17 pm


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Chris Anderson
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Chris Anderson

Posts : 3023
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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 14 Icon_minitimeWed May 13, 2015 7:53 pm

5/12-

Axle C&P-
up to 185x5?
198x0 Sad

Axle block deadlift-
up to 400x8

Notes: last training day before the meet, just wanted to hit some competition weight implements one last time. This was by far my best session with both of these two movements. I don't remember exactly how many clean and press reps I got, but it was around 5. The clamps kept falling off (both sets of pro-locks were being used) so I had to stop and redo the weights on each end a couple times. I did the axle deadlift off of blocks in order to better emulate the event. It will be with truck tires, at about 15" height, which is just a couple inches below my knee caps--this is where the blocks ended up. The 8 reps were in about 30 seconds, so I figure my goal will be about 12 in the full minute (accounting for a bit of slow down).

Speaking of goals, here are mine for the comp (this will be a range, going from absolute minimum to best-case scenario):

Axle C&P: 4-8 reps (180lb, reps in 60 seconds)
Axle deadlift: 12-16 reps (395lb w/straps, reps in 60 seconds)
Farmer hold: 30-45 seconds (240lb in each hand, for time)
Yoke walk/tire flip medley: 60-75 seconds (450lb yoke, 500lb tire, 50' down and back for time, 90 second time limit)
Atlas stone: 1-3 reps (240lb stone, max reps)

I've handled the competition weight for all of these events with the possible exception of the actual tire. I am fairly certain the big tire at Magni is about what I will be using, but I can't be sure. It hasn't been very difficult so I am not worried, regardless. The only event I am worried about at all is the atlas stone. It took me a few tries to load the 240lb stone, but I did get it.

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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 14 Icon_minitimeSat May 16, 2015 6:20 pm

Competition recap-


Axle clean and press (180lb, max reps in 60 seconds): 5 reps, tied for 2nd place

I made the mistake of not waiting for my "down" command on my first rep, and ended up having to do a double on the press. This wasted time and energy and I probably would have had another rep had I not made that mistake. C'est la mort.

Axle deadlift (395lb, max reps in 60 seconds, with straps): 17 reps, 1st place

This one went really well. I was a bit uneven on the bar and the right side was heavier, but oh well. I won first by about 2-3 reps. This was much better than I expected.

Farmer hold (240lb each hand, max time): 36 seconds, 2nd place

This went about as well as I expected. I just put my headphones on and focused on the music.

Yoke walk/tire flip medley (450lb yoke, 500lb tire, 50' each, for time): 51 seconds, 2nd place

This went pretty well. I knocked off 9 seconds from my best training time. The yoke was great and went pretty easily. I need to get better at tire flips--I could have won this event if it wasn't for that. I also lost a bit of time taking my belt off after the first tire flip--it was just in the way. The "tire" was actually two of them put together somehow. It made it pretty easy to grip in the middle and it was pretty easy to get moving.

Atlas stone (240lb stone to 48" bar, max reps for 60 seconds): 1 rep, second place

Meh. I knew this would be my worst event. The first rep was easier than anything I did in training, especially the load. It was interesting because in training, lapping it was easy but loading it was nearly impossible, and today was the opposite. After the first rep, I just couldn't get it lapped. Again, meh.

Overall, I got second place in my division. The guy who won got 1st place in every event except for the deadlift, and the 3rd place guy was a 16 year old kid who was actually pretty fucking strong.

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Keosawa
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Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Icon_minitimeSat May 16, 2015 8:34 pm

das it mane

das it
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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 14 Icon_minitimeSun May 17, 2015 8:59 am

Yes

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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 14 Icon_minitimeTue May 19, 2015 12:24 pm

5/18-

Axle push press-
210x5 @ 10RPE

Z press-
2x8 @ 100

Pullups- 5x10@BW
Face pulls- 5x20@ #4

Bi delt SS- 3x10 (only front and side raises)

Machine curlz- 3x20
Pushdowns- 3x20

Notes: yes

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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 14 Icon_minitimeFri May 22, 2015 2:33 pm

5/20-

Front squat-
3x8@225

Squat-
up to 365x1

SSB lunges-
a lot

Leg extensions-
3x12, left side only

Notes: front squats + SSB lunges = GOAT leg day 1-2 combo

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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 14 Icon_minitimeFri May 22, 2015 8:58 pm

5/22-

Bench-
315x2--pretty sure this is a PR

Slingshot bench-
3x2 @ 335

Meadows rows-
3x10@75 (only counting the plates, not the bar)

Notes: pretty good benchy session. Letting my weight jump up (about 190 right now, but a week of non-shit eating would easily drop me down to 185lb) has been helpful. 315x2 is a PR, I believe. The slingshot sets went well, although I got fairly fatigued by the end of them. The second set was the best. Meadows rows are a cool movement for lat engagement. I will stick with these.

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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 14 Icon_minitimeMon May 25, 2015 11:36 pm

5/25-

Paused axle incline bench-
250x2, failed 3rd Sad
235x2
235x2

DB bench-
3x10 @ 80s

Seated DB press-
3x10 @ 60s

Neutral wide grip pulldowns-
1x15 @ #10
2x15 @ #11

Band pull-aparts-
3x20 w/red band

Curlz-
3x20 @ 45

Notes: last three movements were all in a superset. This session went well, considering that I (for some reason) decided to do an incline movement, given that I fucking hate doing incline. I'm hilariously weak at it, which is surprising, given that I'm pretty good with overhead work. DB work went well and I want to do more of it for volume and hypertrophy work--it will help me even out my arms, seeing that my left arm is just a bit weaker. I'm really enjoying the new pulldown attachments at Magni--the neutral wide grip feels fantastic and I'm really getting some good lat work with it. I won't forget about pullups, but I will be using the machine a bit more often.

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Chris Anderson
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Chris Anderson

Posts : 3023
Join date : 2011-11-02
Age : 26
Location : The City of Iowa

Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Icon_minitimeWed May 27, 2015 9:20 am

5/26-

Front squat-
4x8@230

SSB squat-
4x10 each leg w/bar

Leg extension- 2x12 @ #5, 1x12 @ #5
Leg curl- 2x12 @ #4, 1x12 @ #5
Ab wheel- 3x10, paused every 3rd rep at the bottom

Notes: last three movements as a superset. Another good leg day. Glute and ab cramps after.

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Chris Anderson
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Chris Anderson

Posts : 3023
Join date : 2011-11-02
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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 14 Icon_minitimeFri May 29, 2015 2:02 pm

5/28-

Deadlift-
500x1
8x1@405

Deficit straight-leg deadlift-
3x12@225, w/straps

GHR-
1x5, never doing these after SLDL again

Stone trainer-
4x5@90lb
1x5@115lb

Notes: first time doing normal deadlifting in a while. It went okay. 500 moved decently well and my hamstring didn't asplode, so I will count it as a win for the day. Moving my stance in and getting my hips lower helped keep things feeling a bit better and the bar speed improved a bit too. I will keep tweaking technique to get the best balance of strength and health. Stone trainer is a great movement for grip, upper back, and glutes. For those unaware:


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Keosawa
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Keosawa

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Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 14 Icon_minitimeFri May 29, 2015 6:47 pm

Deadlift looked smooth, man. As long as the hamstring liked it, it was a good day.
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Chris Anderson
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Chris Anderson

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Join date : 2011-11-02
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 14 Icon_minitimeFri May 29, 2015 8:57 pm

5/29-

Paused bench-
300x4
280x3

Paused slingshot bench-
315x1
345x1

Dips-
3x12 @ BW

Meadows rows-
a bunch

Notes: Solid bench day. This is another PR, even though I'm sure I could have easily hit this and more back when I benched 352. Time to quit testing strength and back off for some good volume, though.

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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 14 Icon_minitimeMon Jun 08, 2015 11:05 pm

6/8-

Log clean and press-
3x3 @ 190
220x1
240x0

Seated Fat Gripz DB press-
3x10 w/ 60s

Weighted pullups-
5x5 w/+25, neutral grip

Weighted dips- 3x10 w/+45

DB side/front raises-
3x10 w/15s

Face pulls-
3x20 @ #4

Notes: good day, feels good to be back from the deload. There has been lot of stress in my personal life, and being able to get a solid training day is a very good thing. The log press was definitely a PR, and my technique with the clean has greatly improved, but still needs to get better. I will use the log as my primary overhead lift for the next month or so and see where I can get it--I'm really enjoying sticking with a movement for 3-4 weeks then switching. The face pulls were with the medium neutral grip on the lat pulldown machine, and holy shit they feel great. I can actually feel them in my rear delts as opposed to my traps overpowering the movement. 10/10 will keep in my routine.

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Chris Anderson
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Chris Anderson

Posts : 3023
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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 14 Icon_minitimeTue Jun 09, 2015 9:49 pm

6/9-

Front squat-
315x1
335x1
355x1
355x1

Notes: I did a bit of assistance stuff but it was outside and the gnats were pissing me off, so it's not really worth writing out. This was a 40lb PR. My phone ran out of storage on the first go-around, so I had to do it again.

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Chris Anderson
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Chris Anderson

Posts : 3023
Join date : 2011-11-02
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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 14 Icon_minitimeThu Jun 18, 2015 10:02 pm

Cliffs of last handful of sessions, I don't feel like accurately logging them right now:

Log clean and press- 220x1, PR, 240x0

Some light squatty

Paused bench- 330x0, made the lift but the bar dipped down in the middle of the rep

Log clean and press- 3x5@170, only clean once, 3 count hold at the top of each rep

Squatty- 5x8@260, back to normal squatting for reps, best way to stay healthy and rebuild strength/hypertrophy base

Dieting is going well again, with slightly higher calories/day than last time. I'm using myfitnesspal to track more accurately and I have no idea why I didn't before. I'm doing a better job of hitting my protein goals. Abs/dick v are already looking better (there is always a noticeable difference in the first 3-4lb of "crap" lost), but it will be a long while until I reach my goal. I'm going to go a lot slower with my diet this time around.

I'm planning on having a max week or day sometime in July just to see where I am at. Goal is to clean up the bench and hit a 330-335, hit any sort of squat that doesn't hurt, and not to hate deadlifting.

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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 14 Icon_minitimeThu Jun 25, 2015 3:28 pm

6/21-

Deadlift-
4x4@365

Some other stuff- a bunch

Notes: last set was a cluster with 4 singles. Those reps felt the best by far, both pain- and strength-wise, so I think I will continue with this training style. All sets were with a stiff bar, which I will continue to use for a while.


6/24-

Log press-
190x5
3x5@160

DB incline--
24, 16, 15 w/45s

Wide neutral grip pulldowns-
24, 14, 12 @ #12

Face pulls-
25, 20, 10 @ #5

Curlz-
25, 15, 10 @ 45

Notes: the 190lb set was done in 1:05. My goal was 6 reps in one minute, and I fell short, mostly because I suck ass at the clean. The press is still super easy.

For accessory work, I am using the 350 method for most lifts. This method is simple: pick a weight, do 3 sets just short of failure, aiming for 50 total reps. When you hit 50, bump up the weight. If you don't get 50, stay at the same weight. If you get less than 40 reps, lower the weight.

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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 14 Icon_minitimeThu Jun 25, 2015 9:42 pm

6/25-

Squat-
5x8@275

Anderson squat-
3x4@275, from just above parallel

SSB lunges- 4x10

Paused deadlift-
3x6@285

Notes: lots of rep work. After Lorenzo and Ashley watched the last set of my work last week, and the first set of today's work, respectively, and told me the reps were high, I made sure to film everything and sink the reps.

I'm slowly building back up and now that I have a couple meets in mind for the fall, I have a goal to work towards.

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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 14 Icon_minitimeFri Jun 26, 2015 8:20 pm

6/26-

Paused bench-
320x2- all-time PR double

Paused close grip slingshot bench-
335x2
345x2

Meadows rows-
20, 16, 10 @ "75" - 46 total reps

Reverse flies-
2x15 w/10s

Notes: yay bench PR. Somehow I have found a consistent training style and it is working very well. Hopefully I can keep this going--I plan on going for a max in a couple weeks before going to Phoenix for a few days.

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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 14 Icon_minitimeSat Jun 27, 2015 8:16 pm

6/27-

Deadlift-
365x5
375x5
385x5
375x5

Block pulls-
5x3@415

Deficit pulls-
3x8@315

Notes: best deadlift day in a long time. Best training week in a long time. Gotta keep this momentum going.

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Keosawa
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Keosawa

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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 14 Icon_minitimeSun Jun 28, 2015 8:44 am

Good 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 14 Icon_minitimeMon Jun 29, 2015 10:22 pm

thanky

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