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| | Chris Anderson's Training Log V3.0: RUM or bust | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Tue Dec 01, 2015 8:31 pm | |
| 12/1-
Close grip axle bench- 255x1 @ 7RPE 280x1 @ 7.5RPE 300x1 @ 8.5RPE 315x1 @ 10RPE
3x10 @ 205 @ 7RPE
Weighted neutral grip pull ups- BWx5 +25x2 +45x1 +70x1 +90x1 +90x1 3x5 @ +25, wide grip
DB press- 3x10 w/60s 1x9 w/60s
DB shrugs w/3 count hold @ top- 4x10 w/90s, w/straps
Side DB raises- 2x10 w/25s 2x10 w/20s
Single-arm DB hammer curls- 50s x1, lol 3x10 w/30s
Incline machine- a fuckton
Row machine- a lot
Pull-down machine- a lot
Notes: yay birthday. Being 23 is pointless, except this is my last year that I can compete in the junior division in powerlifting. Happy birthday to my mother tomorrow. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Dec 02, 2015 11:05 pm | |
| 12/2-
Low box squat- 5x5 @ 225
Squat- (whaaaaaat?) 225x1 275x1 315x1
cheater DL- 2x6 @ 225
Notes: the session was cut short as I wasn't allowed to stay past closing time at all this time. Last time I was there about 15 minutes past and they didn't say anything. Whatever, it isn't a big deal. I shouldn't have dicked around and went for a 315 squat, but oh well. It felt good to have even that much weight on my back again.
I'm now done with my box squat progression. I am backing down to 135 for sets of 10 and squatting without a box. I will jump back up even quicker now that I am not doing a depth progression, just weight and reps.
I really need to figure out why the left side of the bar keeps dipping down. I have tried a lot of different things the past couple of weeks and nothing makes a difference. I have done high bar, low bar, changed my grip width--even trying an uneven grip--just about anything and there isn't a difference, even when I make a conscious effort to do otherwise. I'm doing scapula mobility work just about every day because I know there is an issue there but it hasn't made a difference yet. C'est la mort. | |
| | | junkerarmy Class II
Posts : 177 Join date : 2014-09-06 Age : 29 Location : Iowa City
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Dec 03, 2015 11:26 pm | |
| - Quote :
- I really need to figure out why the left side of the bar keeps dipping down. I have tried a lot of different things the past couple of weeks and nothing makes a difference. I have done high bar, low bar, changed my grip width--even trying an uneven grip--just about anything and there isn't a difference, even when I make a conscious effort to do otherwise. I'm doing scapula mobility work just about every day because I know there is an issue there but it hasn't made a difference yet. C'est la mort.
I have the same issue and have yet to fix it. That causes a lot of elbow pain and basically causes the bar to open skin on my upper back (regardless of the bar I use, I have to clean blood off the squat bar at magni) and may be a contributor to pain in my left hip from not squatting symmetrically. What kinds of things are you doing for scapular mobility? | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Dec 06, 2015 6:46 pm | |
| 12/4-
Competition bench- 265x3 @ 7.5RPE 3x8 @ 235 @ 7RPE
Don't remember what I did for assistance.
12/6-
cheater- 4x5 @ 275
Wide stance leg press- 3x12 @ "230"
Squat-
5x10 @ 135
Barbell rows- 45x10 135x10 185x8 185x10 w/straps
Ab wheel- 3x10
Face pulls- 3x20 w/light band
Notes: cheater is feeling better. Slowly getting heavier. Finally back to free squatting; no more box. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Dec 12, 2015 5:58 pm | |
| 12/11-
cheater- 6x3 @ 315
Squat- 5x10 @ 185
Wrapped squat- 315x1 315x5
Hack squat- a lot
Hanging leg raises- 3x15
12/12-
Comp bench- 3x3 @ 275
Slingshot comp bench- 310x3 310x3 310x6
HS low/high row machines- a lot
HS WG chest machine- a bunch
High cable crossover- 3x10
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Dec 13, 2015 7:20 pm | |
| 12/13-
Squat- 4x5 @ 275
cheater- 4x8 @ 255
HS low rows- 4x10 @ 140
Planks- 2x 90 seconds
Notes: Moving in to a more of a traditional volume block now. I feel very healthy and I can start getting a bit heavier on my squats and pulls now, I feel. I am remaining cautious. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Dec 18, 2015 8:39 pm | |
| 12/14-
Wide grip bench- 1x8 @ 250--harder than expected 2x8 @ 210 1x2 @ 210--kind of tweaked L elbow on the second rep
Notes: did some other stuff too, don't remember
12/18-
cheater- 5x3 @ 340
Slingshot bench- 3x5 @ 275
cheater rack pulls, 2" below knee- 2x2 @ 295 3x3 @ 340 4x2 @ 385
Barbell rows- 10x135 10x155 10x175
Wide stance leg press- 140x10 180x10 230x10
Hanging leg raises- 3x15 @ BW
Notes: also did sets of 5 pullups, various grips, supersetted with sets of 15 face pulls in between each bench warm-up set, and two sets of 50 bodyweight lying leg curls in between hanging leg raises sets.
I am starting Sheiko 30 for this volume block. I made this decision because I need to follow a pre-made program right now so I can focus on a few other things as well as programming for my clients. I will make a few minor modifications to fit it to my needs, but it will be 90% the exact program as it is written. The main modifications will be accessory movement selection. I will also be doing more high-rep squatting as this will keep me healthy; high reps on the squat also do a very good job of building my strength in the movement. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Dec 21, 2015 8:48 pm | |
| 12/21-
Slingshot bench- 5x3 @ 260
Squat- 5x3 @ 320
Close grip flat feet bench- 4x3 @ 235
Squat- 5x3 @ 300
U/L close stance leg press- 3x8 @ 90 EZ bar curlz- 3x25 @ bar High band crossover- 3x15 w/monster mini band
Face pulls- 4x15 w/light band, in between bench warm up sets Neutral grip pull ups- 4x5 @ BW, in between bench warm up sets
Notes: Boris Sheiko looks at the saying, "what doesn't kill you, makes you stronger" and says, "why not both?"
Real talk, the first session of Sheiko #30 went very well. These sessions are certainly longer than my usual training, but I am training less often as a trade-off. The relative intensity is higher for my squat and deadlift, but lower/the same for my bench. I am using a slingshot for my bench work for these first few sessions because my elbow is getting a bit achy and I want to nip that in the bud before it becomes an issue. Training with no hand off person is my biggest issue right now, as it puts a lot of stress on that left elbow when I unrack. I will be fine so long as I am intelligent about it. I have, thankfully, avoided any real issues with my elbow for over a year, so I am very confident that it won't be a problem. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Dec 23, 2015 8:27 pm | |
| 12/23-
Deadlift- 135x5 185x5 225x4 2x4 @ 275 2x3 @ 315, mixed grip 5x3 @ 365, belt on
Bench press- 45x5 135x5 170x5 200x4 235x3, wrist wraps on 2x3 @ 270 2x2 @ 285 270x3 235x5 200x7 170x9
Rack pulls, ~3" below knee cap- 275x5 2x4 @ 315 3x3 @ 365, belt on, straps on 4x2 @ 405
Wide stance leg press- 180x5 2x5 @ 230 2x5 @ 270
Decline sit ups- 3x10
Wide grip pushups- 3x20
Notes: Also did 3 super sets of pullups x5 and band face pulls x15 during my bench warm ups, and 3x15 cable external rotations in between push up sets.
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Dec 26, 2015 10:33 pm | |
| 12/26-
Squat- 45x5 135x5 200x5, wrist wraps on 2x4 @ 240 2x3 @ 280, knee sleeves on 5x2 @ 320, belt on
Bench press- 45x5 135x5 170x5 200x4, wrist wraps on 235x3 5x2 @ 270
Squat- 135x5 200x5, wrist wraps on 240x5 280x2 315x1, belt on 365x1, knee wraps on 405x1
Notes: no assistance work today because I had to get ready for my family Christmas. Everything went pretty well. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Tue Dec 29, 2015 9:36 pm | |
| 12/29-
Squat- 45x5 135x5 200x5 240x4, wrist wraps on 240x4 280x3, knee sleeves on 280x3 320x2, belt on 320x2 360x1 385x1 405x1, post-rehab PR, moved very well, probably around a true 90%
Bench press- 45x5 135x5 170x5 200x4 235x3, wrist wraps on 270x3 270x3 270x3 270x3 270x3
Safety bar squat- 55x5, counting bar as 55, I think it is 65 145x5 180x5 220x4 260x3 260x3 300x2 300x2 300x2 300x2
Circuit:
High band crossovers- 4x10 w/mini band Dips- 4x10 @ BW, last two sets paused at the bottom Safety bar lunges- 4x10 each leg w/empty bar Pullups- 4x8 @ BW, alternating sets between neutral grip and medium pronated grip
Notes: Really solid day, especially for my squats. I was supposed to do three singles at 360, which is 90% of my 400lb training max, but I knew this wasn't close to a true 90%, even being cautious with my hamstring, so I worked up to a true 90%. In this case, I set 405 as my weight limit and I think it is pretty accurate, anyway. This does not mean I will be making a large jump to my training max, because this has obviously been working for me thus far, and a large jump means I will end up going to heavy and getting hurt again. A small jump in the training max will come soon, though.
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Dec 31, 2015 8:14 pm | |
| 12/31-
Deadlift to knees- 135x5 225x4 275x4 315x3 315x3 340x3, belt on, mixed grip 340x3 340x3 340x3
Deadlift- 225x5 275x4 315x3 315x3 365x3, belt on, mixed grip 365x3 315x3, lowered weight because technique was feeling off and left hip flexor wasn't the best 315x3 315x3
Bunch of hamstring stuff, bilateral and unilater
Notes: not the best session. My left hip flexor hurt a little bit after the first deadlift movement, and it affected my technique which left my hamstring not feeling the best. I dropped the weight to be safe and did the last set with straps to see if having a double overhand grip helped things. To no surprise, it did help a bit. Figuring out how to set up symmetrically is proving to be my biggest challenge with cheater deadlifting. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Jan 02, 2016 5:05 pm | |
| 1/2-
Squat 45x5 135x5 210x5, wrist wraps on 250x5, knee sleeves on 295x3, belt on 295x5 295x7 295x6 295x4
Bench press- 45x5 135x5 185x5 220x4 250x3 250x3 250x3 250x3 250x3
Close stance unilateral leg press- 5x12 @ 90
Unilateral hamstring curl- 20x12 3x12 @ 30
Planks- 3x90 seconds
Fat gripz EZ bar tricep extensions- 4x10 @ 75
Barbell rows- 135x8 3x8 @ 185
Notes: also did 4x5 BW pullups and 4x15 face pulls in between bench warm up sets. This was a solid day. My squat feels better every session and I did some extra mobility work before starting today and it paid off very well. My left hip flexor is a bit touchy but it is feeling better. Bench sets felt good, especially after focusing on touching a bit lower on my chest. This seems to help my left elbow out a bit. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Jan 04, 2016 9:36 pm | |
| 1/4-
Squat- 45x5 135x5 210x5, wrist wraps on 250x4, knee sleeves on 250x4 295x3, belt on 295x3 335x3, belt a little bit tighter 335x3 335x3 335x3 335x3
Bench press- 45x5 135x5 170x5 200x4 235x3, wrist wraps on 270x3 270x3 285x2 285x2 285x2 270x3 270x3
Safety bar squat- 55x6 145x6 210x6, knee sleeves on 250x6, belt on 275x6, belt a bit tighter 275x6 275x6 275x6
Barbell rows- 4x10 @ 155 Hanging leg raises- 4x10 @ BW Pushups- 3x20 @ BW High band crossovers- 3x15 w/monster mini band EZ bar curlz- 3x25 w/bar
Notes: very solid day. Squatting went very well, although the safety bar work was challenging. My elbow is kind of bothering me but it is seeming to get better and certainly isn't getting any worse. No hip issues at all today and the bit of mobility work I did right before squatting made everything feel absolutely great.
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Fri Jan 08, 2016 10:59 pm | |
| 1/6-
Deadlift- 135x5 225x4 275x4 315x3, mixed grip 315x3 365x3, belt on 365x3 365x3 380x2, this set sucked 380x2, conventional, omg so much better and less butt eating 380x2
Bench press- 45x5 135x5 170x5 200x4 235x3, wrist wraps on 5x2 @ 270
Block pulls- 225x5 295x5, belt on 340x5, straps on 340x5 380x4 380x4 380x4 380x4
Notes: I don't remember what I did for accessory stuff--I'm posting this a couple of days late. I probably did some high band crossovers, barbell rows, maybe some abs. I dunno. I am back to conventional, at least for now. My left hip has been bitching at me lately and my cheater technique has been worsening as a result. The conventional sets went great. Doing cheater for a while really taught me how to get my hips lower and try to keep a more neutral spine. I will still incorporate cheater during offseason time, I think.
1/8-
Bench press- 45x5 135x5 170x5 200x4 235x3, wrist wraps on 270x3 270x3 270x3 270x3, omfg these sets went incredibly well
Squat- 45x5 135x5 210x5, wrist wraps on 250x4, knee sleeves on 295x3, belt loosely on 295x3 335x3, belt a bit tighter 335x3 355x2, belt even tighter 355x2 355x2
Close grip bench press- 45x5 115x5 155x6 185x6 220x6, wrist wraps on 220x6 220x6 220x6
Barbell rows- 45x9 95x8 135x8 175x8, straps on 175x8 175x8 175x8
Notes: Holy shit, so apparently if you bench BEFORE you squat, your bench sets are fucking incredible and your elbow feels like it is orgasming. In a good way.
Conversely, if you don't squat first, your squat sets might suck a little bit. C'est la mort. I was scheduled to do 3x3 @ 335 after the 355 sets, but I was starting to suck at squatting and my left hip was kind of angry with me to begin with. This was a very good day overall. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Jan 11, 2016 4:39 pm | |
| 1/11-
Squat- 45x5 135x5 210x5, wrist wraps and knee sleeves on 250x4 250x3, belt on, forgot to up the weight 295x3 335x3 335x3 355x2 355x3 380x1 380x1
Bench press- 45x5 135x5 170x5 200x4 235x3 270x2 270x2 270x2 270x2
Squat- 45x5 135x5 210x5, wrist wraps on 250x4 295x3 345x2, wraps on 375x2 405x2
Cable face pulls- 4x15 Pull ups- 4x8 Single leg close stance leg press- 4x12
Notes: okay day. My left hamstring is feeling okay but I am shifting my weight to the right side again. The left elbow was okay today. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Tue Jan 12, 2016 10:44 pm | |
| 1/12-
Bench press- 45x5 135x5 185x5 220x4 250x3, wrist wraps on 285x2 285x2 285x2 285x2, all of these sets went incredibly well
Deadlift- 135x5 225x4 275x4 315x3, mixed grip and chalk 315x3 365x3, belt on 365x3 385x2 385x2 385x2
Close grip bench press- 45x5 115x5 155x3 185x3 215x3 250x2, wrist wraps on 250x2 250x2, long pauses on both reps
Pendlay rows- 4x8 @ 185 Decline sit ups- 4x10 @ BW
Notes: very, very good session today. I spent a bit of extra time doing some upper body mobility work before beginning my bench warm-ups and it paid off. Ever since backing off the pressing accessory work (and most other compound stuff) and adding in more mobility work before everything, all my lifts have improved, particularly my bench. I feel like I'm finally starting to figure out how to manage this style of training, and I really think it will start paying off in a big way soon.
Right now I am 5 weeks out of my planned meet. I am entered in the USPA Western Warrior meet in Glendale, Arizona on February 20th. As it stands, I actually have drill that weekend; however, I am transferring out of my unit and I have been told that it is not likely that I will have to go to that drill. I have been told by the Arizona USPA state chair that if I can't compete, I can have the meet fee be credited to a future USPA meet.
Right now my plan is to continue with Sheiko for the remainder of the meet prep with Sheiko #32. This involves a bit of a mock meet test day in the first week of the program (so about 4 weeks out) then a bit of a taper the rest of the way. It is very different from what I have done in the past, but so is just about everything I have done as of late.
My primary goal is to simply compete. Part of this is out of my control, but I mainly mean being healthy enough to compete. If I can finish this training cycle with no major flare ups and be able to take 9 attempts in a meet without pain, I will consider it a resounding success regardless of the numbers.
After that, I do have some rough numbers in my head that I would like to go after, but I won't really know where I am at until after that test day. I would like to hit an unwrapped 450+ squat, a 350 bench, and a 500+ deadlift. Currently, I think those are all very doable, but we will see. If I keep having sessions like the one tonight, then those goals will be easy and I will smash right through them. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Jan 16, 2016 5:13 pm | |
| 1/16-
Squat- 45x5 45x5 135x5 210x5, wrist wraps on 250x4, knee sleeves on 295x3, belt on loosely 295x3 335x3, belt at normal tightness 335x3 335x3 335x3 335x3 335x3, these sets got better as I went on
Bench press- 45x5, flat feet 135x5 185x4 220x4 250x4 250x4, heels up 250x4, close grip 250x4, close grip and nap time pauses
HS high row machine- 3x10 @ 90 each side
HS low row machine- 10 @ 70 each side 2x10 @ 90 each side
Hanging leg raises- 3x15 @ BW
Notes: also did a bit of cable curls and face pulls to finish off. This was a very good training day. Most of my bench sets were flat feet as I forgot my wrestling shoes, but I switched to heels up after a bit, then switched to close grip and added some longer pauses for some extra difficulty.
This was the last day of Sheiko #30. I really enjoyed this program and I will be running Sheiko #32 as my meet prep leading to the USPA Western Warrior meet in Glendale on February 20th.
Sheiko #32 kicks off with a test day, so I'm slightly modifying it to make the first week only two lifting days. This is due to traveling back to Iowa and that I will be getting more tattoo work done and I can't really lift for a short while after that is done anyway. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Jan 18, 2016 7:50 pm | |
| 1/18-
Squat- 45x5 135x5 210x3, wrist wraps on 250x3, knee sleeves on 295x3, belt loosely on 335x1, belt tighter
377x1, used 1lb collars 417x1 457x1
Bench press- 45x5 135x5 170x3 200x3 235x2, wrist wraps on 270x1
302x1, same 1lb collars 322x1 342x1, 2lb paused gym bench press PR
Deadlift- 135x5 225x3 275x3, chalk on 315x2, belt loosely on and mixed grip 365x1, belt tighter
415x1 475x1 515x1
Notes:
https://www.instagram.com/p/BAs7LyBIm81/?taken-by=candrsn92
https://www.youtube.com/watch?v=gEsCgZMPo20
This was the first week of Sheiko #32, as I finished Sheiko #30 last week. The first week involves a skills test that is essentially a mock meet. I went 9/9 with a 1314lb gym total that had some pretty conservative attempts. I would estimate that I am capable of 475/350/550 right now. I am 4 weeks out of the USPA Western Warrior meet in Glendale, AZ. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Mon Jan 25, 2016 8:43 pm | |
| 1/25-
Squat- 45x5 135x5 215x3, wrist wraps 260x3, knee sleeves on 260x3 300x3, belt loosely on 300x3 345x2, belt tighter 345x2 345x2 345x2 345x2
Bench press- 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 270x3 270x3 270x3 270x3 270x3
Safety bar squat- 55x5 145x5 235x3, knee sleeves on 280x3, belt loosely on 280x3 300x3, belt tighter 300x3 300x3 300x3
Notes: no assistance work. This was my first session back since the skills test. I debated about training because my tattoo is still healing, but I decided it was good enough, and my belt didn't touch any of the work I had done, so it was good.
This was a really good training session overall. My right hip got a little tight during the first few sets of squats, but did not affect anything except my bench set up for the first few warm ups. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Thu Jan 28, 2016 11:29 pm | |
| 1/28-
Deadlift to knees- 135x5, accidentally did full reps 250x3 300x2 300x2 325x2, chalk and mixed grip 325x2 350x1, belt loosely on 350x1 350x1
Deadlift- 250x3 300x3 350x3, chalk and mixed grip, belt loosely on 350x3 405x3, belt tighter 450x3 405x3 405x3 405x3
Bench press- 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 270x3 270x3 290x2 290x2 290x2
Notes: fun fact, other than the skills test day, 290 is the heaviest bench press I have done all cycle, and 405 is the heaviest deadlift I have done. 345 from earlier this week was the heaviest I have done all cycle as well. In fact, outside of maybe working up to an opener or second attempt 1 week out of the meet, they will be my heaviest lifts throughout the entire meet prep. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sat Jan 30, 2016 2:13 pm | |
| 1/30-
Bench press- 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 270x3 270x3 270x3 275x3 275x3
Squat- 45x5 135x5 215x3, wrist wraps on 260x3, knee sleeves on 260x3 300x3, belt loosely on 300x3 345x3, belt tighter 345x3 345x3 345x3 345x3 345x3
Close grip bench press- 45x4 135x4 170x4 205x4 240x4, wrist wraps on 240x4 240x4 240x4
Notes: also did a bunch of pull ups and a set of 50 face pulls. Very good session and very good week. Starting to taper down now and will need to watch my weight (about 190 most days, I would like to cut from 188 or so) and begin planning my attempts.
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Tue Feb 02, 2016 9:59 pm | |
| 2/2-
Squat- 45x5 45x5 135x5 215x3, wrist wraps on 260x3, knee sleeves on 300x3, belt on loosely 300x3 345x2, belt on tighter 345x2 345x2 345x2 345x2
Bench press- 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 270x2 270x2 270x2 290x1 290x1 295x1
Barbell rows- 135x5, 3x8 @ 155 Cable face pulls- 2x25 @ 70, 2x25 @ 60 U/L hamstring curls- 2x10 @ 20, 2x10 @ 25
Notes: another good day. Bench went very well, particularly the singles. The first set of 270 went so well that I hadn't realized that I put the extra weight on, and thought I may have done another set at 240 on accident. Also, my weight was below 190 today for the first time in a while. I would like to cut from the 188-187 range, but even 190 is just fine. I'm just as lean now as I was at 185 last year.
I am starting to think of openers now, as well. Right now the plan is to aim for a squat in the high 400s to 500, a 350+ bench, and a deadlift in the low-mid 500s. The (very) rough plan is this:
Squat: 408-451-485 Bench press- 303-336-352 Deadlift- 501-523-545
These are all very rough and I am going to play it by ear at the meet--or at least more so than I usually do. I will have a session of working up to openers/close to second attempts a little over a week out of the meet, so I will have a better idea around that time as to what I am capable of. My bench is really the only lift that I feel like I know for sure where I am at.
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| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Wed Feb 03, 2016 10:43 pm | |
| 2/3-
Bench press- 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 270x2 270x2 270x2 275x2 275x2
Deadlift- 135x5 250x3 300x3, chalk and mixed grip 300x3 350x3, belt loosely on 350x3 375x2, belt tighter 385x2 395x2 405x2 415x2
U/L hamstring curls- 3x10 @ 20 U/L cable face pulls- 3x15 @ 30
Notes: not a bad day considering I trained yesterday and shoveled snow for about 2 hours. | |
| | | Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust Sun Feb 07, 2016 8:28 pm | |
| 2/6-
Squat- 55x5 55x5 145x5 235x3, wrist wraps on 270x3, knee sleeves on 270x3 315x3, belt loosely on 315x3 330x2, belt tighter 330x2 330x2
Bench press- 45x5 45x5 135x5 170x3 205x3 240x3, wrist wraps on 240x3 255x2 255x2 255x2 255x2
Chest supported rows- 3x10 Planks- 2x90 seconds
Notes: Session @ 22nd Street. Squat sets were with a squat bar and walked out of a monolift. Bench sets were with Titex calibrated bar and kilo plates--I don't remember the conversions so I just logged the planned pound conversions.
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| Subject: Re: Chris Anderson's Training Log V3.0: RUM or bust | |
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