Ultimate Iowa Powerlifting

A forum dedicated to powerlifting in Iowa and Iowa City
 
HomeSearchRegisterLog in

Share
 

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

Go down 
Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18, 19  Next
AuthorMessage
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeTue Jun 30, 2015 10:08 pm

6/30-

Strict axle press-
215x2

Close grip strict axle press-
2x5@185

DB incline-
60s x19, 15, 11- 45 reps total

Wide grip pullups-
4x6@BW

Lying EZ bar skull crushers-
65 x25, 15, 10- 50 reps total

Band pull-aparts-
2x20 w/red band, 1x20 w/black band

Notes: pretty solid overhead day. Loving the 350 method for accessory work. It is a simple way to get a bunch of reps in while slowly bumping up the weight.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Andy Awad
Class I
Class I


Posts : 531
Join date : 2013-12-08
Age : 33

Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeWed Jul 01, 2015 10:36 am

350 method? please explain.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSat Jul 04, 2015 3:27 pm

Quote :
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.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeFri Jul 10, 2015 8:22 pm

7/9-

Squat-

375x1
415x1
430x1

These went decently well. My right hip was bothering me more than my hamstring, which has been doing decent lately, although not great. 430 is about 90% of my best unwrapped squat, so being able to hit that with a bum hamstring, sore hip, and very little quality squat training (outside of a pretty solid month of front squatting) isn't bad. I could probably grind out 450 at this point, but I really wouldn't want to.

Bench-

305x1
330x1
340x1

340 is an all-time paused PR for me. My bench has been going exceedingly well as of late (mostly due to letting myself gain some weight back) and I cannot wait to keep it moving. Unfortunately, the next 5 weeks will be fuck-all in terms of training for me, and I will likely lose a bunch of strength. That being said, I've found a groove and now I know what I need to keep doing.

Also, shout-out to Iron Rebel Power Gear. Their Mini Cuffs are fucking awesome and make my elbows feel bulletproof. I don't really wear them on my elbows--just on my forearms, right on top of my brachioradialis. No pain or aches since I've started using them. I can wear them for my warm-ups and take them off for my working sets and I will still feel great. Awesome product for anybody dealing with elbow issues.

Deadlift-

495x1
530x1
550x0

Fuck. Everything leading up to 550 was absolutely awesome. Zero pain, technique felt great, bar speed was fantastic. And then my hamstring yelled at me. Thankfully, it was very minor and nothing out of the ordinary--I dropped the bar as soon as I felt a twinge, and the pain went away immediately. C'est la mort.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeThu Jul 16, 2015 5:15 pm

7/16-

Bench-
up to 305x1

dips-
3x10 @ BW
2x10 @ +45

HS incline machine-
a bunch

Cable row-
a bunch

Pec deck-
some

hack squat-
some

Notes: At Fitness 1 in Phoenix, AZ. The bench we used was pretty bad and we had to use a yoga mat to get any sort of traction on the pad. Even then, I could feel myself sliding around side-to-side as I did my reps. So, this was probably a death trap bench PR.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSun Jul 19, 2015 1:42 pm

7/18-

Squat-

beltless up to 320
w/ belt up to 390

Circus DB-
a bunch @ 70

Notes: at Pritchett Power in Phoenix. This is an outstanding strongman gym. 390 went decently well--it is the heaviest I have squatting in wrestling shoes in a pretty long while.

7/19-

climbed Camelback Mountain

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeWed Aug 19, 2015 8:01 pm

The past month:

sweated my balls off in Louisiana, Ashley and I are now technically a lesbian couple due to my lack of balls

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeFri Aug 21, 2015 12:07 am

First session back from a month off of lifting, including over 3 weeks in Louisiana doing Army bullshit in 105+ degree heat, 60%+ humidity, and 16+ hour days:

Bench- 285x1
DB incline- 55s x 25, 15, 10
Seated cable rows- a bunch
Rear delt flies- 3x10
Pushdowns- something x 25, 15, 10

Notes: bench was feet flat, no wrist wraps or belt, no handoff, with a 5 count pause on a shitty bench that I could barely unrack out of. Not bad, all things considered. I have a decently solid "offseason" plan that I should be able to roll with until I get my living situation figured out in the coming months.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeMon Aug 24, 2015 1:47 pm

A couple things from the last couple of sessions:

Paused safety bar squat- up to 295x3 @ RPE7

Wide grip press- up to 150x5 @ RPE7

A shit ton of assistance volume


This is my "off-season" and I'm using no wrist wraps, mostly avoiding belts, and doing really difficult movement variations. Once I find a meet, I will start planning my programming a bit more and look to get into a meet prep training style.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeMon Aug 24, 2015 11:33 pm

Cliffs from 8/24-

RDL up to 340x5, 2x5@315
Light narrow stance SSB squats

Was still sore from recent squat session even after extensive warm-up and several minutes on a stationary bike. Ended up calling it after I couldn't get comfortable under 205lb for safety bar squats. Still, not a bad session. Wish I didn't have to work with hex plates.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeTue Aug 25, 2015 8:31 pm

8/25-

Wide grip nap-time pause bench: 245x3 @ RPE8, 3x3@225 @ RPE7,7,8
Seated cable rows- 25, 15, 10 @ "100"
Incline DB bench- 23, 13, 11 w/60s
Lying rear delt raises- 3x10 w/15s
Pushdowns- 25, 15, 10 @ "80"

Notes: decent bench day. Still getting used to nap-time pauses. My wide grip bench sucks (and usually does) so it is a good thing I am mixing it in and keeping up with my chest accessory work. The lying rear delt raises are difficult as fuck and I am not sure how I like them.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSat Aug 29, 2015 11:31 pm

Nap-time wide grip heels-down bench- up to 275x1 @ 9RPE, 3x3@240 @ 7, 7, 8RPE

Wide grip press- 185x5

Bunch of assistance and accessory stuff

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeTue Sep 01, 2015 9:53 pm

8/31-

paused-at-knee RDL: 5x3@275
light squats
fuck ton of lower body machine work--leg press, hack squat, leg extension, seated and lying leg curls, mostly unilateral work

Back in Phoenix.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeWed Sep 02, 2015 8:46 pm

9/2-

Paused bench-
285x2 @ 8RPE
3x2 @ 270 @ 7.5RPE

DB incline- 25, 13, 12 w/60s
Rear delt flies- 4x12 w/20s
Seated cable rows- 25, 15, 10 @ "100"
Cable pushdowns- 25, 15, 10 @ "60"

Notes: solid bench day

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeThu Sep 03, 2015 7:07 pm

9/3-

back/bis

lots of lat stuff, some traps

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSun Sep 06, 2015 10:44 pm

9/6-

Axle press-
195x5 @ 9RPE
215x1 @ 10RPE

Wider grip axle press-
175x5 @ 8RPE
175x5 @ 8.5RPE

Nap time WG bench-
215x5 @ 7.5RPE

DB press-
65s x 8
55s x 10
55s x 8

Straight bar curlz-
40 x 20

Pec deck-
4x12 @ 70

Reverse flies on pec deck-
4x15 @ 50

Notes: 215 was surprising, and 195x5 was really surprising. Solid volume otherwise.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeMon Sep 07, 2015 9:18 pm

9/7-

Lying leg curls- 3x50
Glute bridges- 3x20

Leg extensions- 4x12

Decline sit ups- 3x10
Hanging leg raises- 3x10

45* back raises- 3x15

Notes: working on ultra high-rep hamstring work to get a bit healthier and eventually get them stronger. I am going through a progression that will add bands to the lying leg curls then eventually progress to weighted hamstring curls and more direct work. The goal is to do movements that cause zero pain. These means completely backing away from squatting and deadlifting for a while. I am also really hammering my ankle and hip flexor mobility and adding in more ab and lower back work.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeTue Sep 15, 2015 6:52 pm

9/15-

Competition bench press-
4x6 @ 205 @ 7RPE

Band pushdown-
200 reps w/monster mini band over 7 sets

Band fly-
3x20 w/monster mini bands

Band face pull-
4x25 w/monster mini band

Notes: first day back into lifting after letting the new tattoo heal up a bit. I am having my bench training ran by Jake Hartman of 22nd Street Barbell as I prep for the November 14 UPA meet. I will be doing bench only as I continue to rehab my hamstring.

Notes on the hamstring: I went to a sports medicine/orthopedic doctor today and had it looked at a bit. We scheduled an MRI for next week. The thoughts are that it may have been torn in the first place, but now that it is such an old injury, there is likely just a bunch of scar tissue built up, which will require some active release therapy on it. Otherwise, if it is still torn and there isn't too much scar tissue, it may be able to be surgically reattached. Regardless, I still have a lot ahead of me in terms of fixing it, but it is what needs to be done.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeWed Sep 16, 2015 7:46 pm

9/16-

Comp bench w/monster mini bands-
5x6 @ 185 @ 6.5RPE

DB press- 3x20 w/40s
Pullups w/medium pronated grip- BWx 12, 8, 7
Cable external rotations- 3x25 @ 10

Notes: I was supposed to use chains but I did bands instead, because my current gym doesn't have enough chains to make it worthwhile. I probably should have used more band tension, as this was really easy.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeThu Sep 17, 2015 8:32 pm

9/17-

EZ bar tricep extension- 4x10 @ 70
Pushups w/fat gripz on DBs & orange band- 25, 16, 20, last set w/o band
Band face pulls- 4x25 w/monster mini band

Leg raises- 4x15 w/BW
Unilateral leg extensions- 3x12 @ "70"

Notes: the leg extension machine at the rec center I am currently at bothers my knees something fierce, so I am staying away from it. No other leg extension machine has ever felt like that. Today was going to be an off day, but I have two weddings to go to in the next two days, so I did the accessory work from tomorrow's planned session so that I can save on time before that wedding.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSat Sep 19, 2015 11:45 pm

9/19-

2-board bench (done with EFS shoulder saver pad)-
275x5 @ RPE7.5
275x5 @ RPE7.5
275x5 @ RPE8
275x5 @ RPE8
275x4 @ RPEfuckme
260x5 @ RPE7.5

Incline bench-
3x25 @ 95

DB press-
4x10 w/40s

Notes: still need to do some light lats and biceps tomorrow. I am shit at 2-board work. It is most likely technique, but I'm also just shit. If I can go from shit to suck, that will be good for my bench. Going to slightly adjust the scheme for that in order to improve a bit more on it.

Other than some rows and curls, the first week of this training cycle is done. I have two more weeks of volume, a couple of weeks of transition, then three weeks of peaking. I am looking to do bench only at the UPA Power Weekend in Dubuque on November 14-15. A 160kg bench is the goal.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeMon Sep 21, 2015 6:15 pm

9/21-

Competition bench-
4x8 @ 220lb @ RPE7

Band pushdowns-
200 reps w/monster mini band, completed over 6 sets

Band flies-
3x20 w/monster mini bands

Face pulls-
4x25 w/monster mini band

Notes: also did my unilateral lying leg curls and hip thrusts. These have been going well and I can feel the left hamstring getting a bit stronger. I added in a micro mini band for the last set of lying leg curls and it went well. My goal for next week is to use the band for all sets, then keep making jumps until I am using a light band. Then I can work on hamstring curls with a cable machine.

The bench work went well. I had no trouble with the sets, but I do need to be more consistent with my pauses and set up more symmetrically on the bench to be more even.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeTue Sep 22, 2015 6:10 pm

9/22-

Comp bench w/monster mini bands
4x6 @ 210 @ RPE7
1x6 @ 210 @ RPE7.5

Pullups-
BW x16, 10, 5

DB press-
3x20 w/45s

Cable external rotations-
3x25

Decline situps-
3x10

Notes: not a bad day. Felt a bit more even.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeThu Sep 24, 2015 6:13 pm

9/24-

Incline bench-
105x25
105x23
95x15
95x12

Rows-
4x10 @ 165

DB press-
4x10 w/50s

EZ curls-
4x10 @ 60

Leg raises-
4x10

Lying leg curls-
3x40 w/micro mini band

Single leg hip thrusts-
3x25

Notes: solid accessory/bodybuilding day. Doing sets of 25 on incline sucks ass, but jesus fuck did I have a shoulder pump going. I don't like having 100lb kick my ass. Hamstring is feeling stronger and healthier every time I do the leg curls.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Chris Anderson
Anabolic Furnace
Anabolic Furnace
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 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitimeSat Sep 26, 2015 5:09 pm

9/26-

2-board press-
275x4 @ 8RPE
3x4 @ 275 @ 7.5RPE
285x4 @ 7.5RPE
285x4 @ 8RPE

EZ bar tricep extension-
1x10 @ 70
3x10 @ 80

Neutral grip pushups w/fat gripz-
BW x 25, 20, 16

Band facepulls-
4x25 w/monster mini band

Notes: and then a couple of sets of lying leg curls and hip thrusts. This session went way better than last week's board press session. One more week of volume then on to the transition wave.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
Sponsored content




Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Empty
PostSubject: Re: Chris Anderson's Training Log V3.0: RUM or bust   Chris Anderson's Training Log V3.0: RUM or bust - Page 15 Icon_minitime

Back to top Go down
 
Chris Anderson's Training Log V3.0: RUM or bust
Back to top 
Page 15 of 19Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18, 19  Next
 Similar topics
-
» C4TP TRAINING KITS FOR SEWING MACHINE (BUGUIAS)
» Depot 90
» Brian Carroll Training
» TRAININGS and SEMINARS
» Winterberg Leave Centre

Permissions in this forum:You cannot reply to topics in this forum
Ultimate Iowa Powerlifting :: General :: Training Logs-
Jump to: