Chris Anderson's Training Log

7/27
Depth jumps- x10
Deadlift- 2x10@335
Barbell rows- 5x3@185
Power smith shrugs- 5x5@315
"high decline" sit-ups- 2x10

Notes: I really did a shitty job of figuring out what height of boxes to use for my depth jumps, so I'll have to play around with them a bit more until I figure it out. The "power" shrugs are basically cheat shrugs, using a lot of leg drive. I'll be able to add on a lot of weight, so long as I don't break another strap. Oh, and everybody please point and laugh at my shitty rows so I have more motivation to work on them.

Also, if anybody wants a PDF of Rippetoe's Practical Programming and/or Zatsiorsky's Science and Practice of Strength Training, here you go:

http://www.2shared.com/document/-Zm8Sf_A/Zatsiorsky_-_Science_and_Pract.html

http://www.2shared.com/document/ohbIXMiS/Practical_Programming_Rippetoe.html

7/30- squat, week two
Box squats jumps- 5x broad, 5xbox
Squat- 2x10@285
Deficit deadlift- 3x5@315
Lunges- 3x10
GHR 3x10 +10lb


Note: The first two weeks of this program are the same, weight and rep/set wise, so no change there. Went with a low deficit today, only one plate, which is a little over 1.5". I've found that lunges suck ass because when I do my right leg, my left ankle has so little mobility that I can't get down into the proper position. They're still useful, though, so I'll keep them. I need more unilateral work. GHR felt beastly today, added a 10lb plate so I have something to squeeze, keeping my upper back locked in.

In regards to your rows,

Quote :

Ha ha!

-Nelson Muntz

I have the lat development of a middle school girl.


Also, NASA purportedly updated all their American records...and yet my name is not next to the deadlift record. I know I filled in the form correctly, so I'm wondering what the fuck happened.

7/31- extra workout

Sled dragging- 300 yds
Sprints- 6x40 yds, 2x100yds
Curlz- 2x10
Face pulls- 3x10
Scapular rectraction- 5x10 second holds
Body weight squats- a bunch


Notes: all distances are complete guesses. I may measure with my giant discus/shotput measuring tape tomorrow to see exactly how far everything is. Squats were done at competition, ultra wide, and close stances.

Chris Anderson wrote:

Also, NASA purportedly updated all their American records...and yet my name is not next to the deadlift record. I know I filled in the form correctly, so I'm wondering what the fuck happened.

It looks like it's all set now.

8/1- Bench, week two
Depth pushups- x10
Bench press- 2x10@170
Press- 3x5@140
EZ bar tricep extensions- 3x10@bar+55lb
Band assisted pullups- 12, 7, 4

Notes: I also did some ballistic bench on the smith machine, just to fuck around and see if I like it. I think I'll start rotating it in for my pre- main lift dynamic work.

8/6- deadlift, week 2

Depth jumps- 5x box 5x broad
Deadlift- 2x10@335
Pause squats- 3x5@225
Barbell rows- 5x3@195

Notes: Could not find my fucking chalk anywhere so I used straps. Felt like a bitch. I'm gonna start doing a squat variation on my deadlift days, today was pause squats, with a 3 second pause in the hole. Should be able to make some good progress on them and help improve my tightness in the squat. Rows were the same weight as last time, but I played around with a couple of different styles (resting weight on ground each rep, using more/less leg drive to cheat, etc). Hopefully I'll finally find what works for me and not be a pussy on all my rows.


Now that I'm caught up for this week, Wednesday through Friday are going to be consecutive lifting days, going squat-bench-deadlift. Then I'm moving back to Iowa City on Monday, so the CRWC best watch out. I'm getting so many pounds out of my bandana headband.

Chris Anderson wrote:

Notes: I also did some ballistic bench on the smith machine, just to fuck around and see if I like it. I think I'll start rotating it in for my pre- main lift dynamic work.

I hope your dental insurance is up to date.

I do have SOME coordination, just not very much.

8/8- squat, week 3
Box squat jumps- x10
Squat- 2x8@300
Good morning- 3x5@225
Step-ups- 2x10+50's
GHR- 3x10+10lb

Notes: So I finally realized that I've been squatting with a higher and higher bar position for the last few months, so I decided to go back to a low bar position. I think I've been doing it because of where the hooks are on the rack I've been using ever since I started lifting at a different gym. Low bar is definitely better for me, although I do gotta work on keeping my elbows down. Dunno how high the box was that I used for step-ups, maybe like 24". I just wanted to do something different than lunges.

8/9- bench, week 3
Ballistic bench- 5x3@85
Bench- 2x8@175
Press- 3x5@145
Band-assisted pullups- 14, 8, 4
Facepulls- 5x15

Notes: Forgot how good facepulls felt. I'm consistently getting more reps on my pullups, pretty soon it'll be big boy time and I'll get rid of the band. I'm getting more used to training with a full pause on bench. The program ramps up the intensity fairly quickly in the coming weeks, so it's a good thing this higher volume stuff is going well.

Regardless of programming, there's never a good reason not to be doing at least some face pulls.

Well I do a fair amount of rear delt volume simply because I do a set or two of band-pull aparts as part of my warm up each day. However, my shoulder has been bothering me just a bit lately (due to my increased benching, methinks) so I definitely need to get back to a good push/pull balance.

8/10- deadlift #3

Box squat jumps- x10
Deadlift- 2x8@350
Close stance low box squats- 3x5@255
Barbell rows- 5x3@200
Power smith shrugs- 3x8@345

Notes: Used a low box for box squat jumps because why not. I was better at the close stance box squats than I thought I would be. I worked on making the stance closer each set. Rows felt fairly strong today, I'm cautiously optimistic that I am actually making progress.

If anybody has experience editing videos to put on youtube on an Android phone, I'd love some advice. I took videos today of my deadlift and squats, but I have no clue how to trim them and put them into one video to upload.

You should just be able to share it to the Youtube and then you'll have to edit it there.

First day back to Iowa City, and a great day for squats.

8/13- squat #4

Squats- 2x8@315
Rack pulls- 515x3
GHR- 3x10+10lb

Notes: Rack pulls were just below the kneecap. The top of the bar was a few millimeters below the bottom of the patella. The GHR that the college gym has kinda sucks, the one I used at my home gym is way better. I'll get used to it though.


I filmed the squats and rack pulls, but I know that my set at 495 wasn't completely filmed, and I don't know about the 515 set.

8/15- Bench #4

Bench- 1x8, 1x7, 5x1@185
High incline bench- 3x5@145
Dips- 3x10
Pullups- 10, 4, 3
Face pulls- 5x15

Notes: Lost every single ounce of tightness I have ever had on the last rep of my second set. I basically went full retard and full pussy at the same time. Did five really good singles afterwards to try to make up for it. Absolutely disgusted with myself.

Did pullups without a band. I'm also going to be doing some pretty much every day, I've found that I can hang off the side of the beds that Iowa provides for the dorms without them tipping over.

lookin thick, solid, tight in your cutoff

I gotta impress all the freshman that moved in today.

8/16- extra workout

Squats- 6x5@135
Neutral grip chins- 5x5
Hammer curls- 3x10
BW reverse hypers- 2x10, 1x20
Tricep pushdown/face pull superset- 5x10
Foam rolling/tennis ball work/band traction/basic mobility shit- lots



Notes: feelsgoodman



On an unrelated note, does anybody have ideas on how to get some box jumps and shit done at the CRWC? I'm afraid to even try for complete lack of room.

I used to go to the 2nd floor and take the boxes out to the side of the basketball court or the hallway to it.. only thing is its kind of slick so the box doesn't always stay the best.