Chris Anderson's Training Log

Oh, and I forgot to post about my extra workout yesterday. Basically I got caught up doing other shit all day, so at like 10pm I did a ton of triples on pullups, supersetted with sets of 10-15 on band pull-aparts. I'd estimate I did around 12 sets.


I've also decided I'm going to make a language out of all these smilies that we now have.





Tree fitty to whoever can translate that first.

9/7- deadlift #7

Deadlift- 2x5@425
Paused squats-
350x4x1
365x2x1
385x1x1

Barbell rows- 5x3@225
Glute-ham raises- 3x10+25lb
Block pulls- 475x2x1

Notes: This was actually the first time I've tried block pulls. They were just below the knee cap. My rows have now reached high school girl strength.

9/9- press #8

Press- 2x5@130
Db bench- 3x5@85's, 2x5, 1x9@90's
Barbell rows- 6x5@200
Band face pulls- 12x10

Notes: This isnt actually my #8 press workout, but I'm just trying to quickly get it caught up to the rest of the program.

I would also like you all to know that the pizza was fucking awesome, and I have two small sausages left.





Insert joke about small sausages here.

9/10- squat #8

Squat- 2x5@380
Snatch grip deadlift- 6x1@365, 3x1@405
GHR- 3x10@+25lb
Barbell rollouts- 3x10

Notes: I don't remember how many singles I did at 365, once I go through the videos, I'll have a count. I think it's time to add more sets for GHR's. I use knee wraps for the first time this cycle. They were very loose and more for getting used to squatting with them again. I will gradually tighten them as I go further along this cycle. I ordered new wraps this weekend; I'll be saving them for max attempts and competition, and using my old ones in the gym.

Video to come.

9/11- bench #8

Bench- 2x5@225
Medium-incline bench- 3x2@200, 5x1@210
Pullup x3/band pull-apart x10 superset- x10

Notes: Still need to pause more. My incline is less shitty now, though.

So I was busy as fuck today, and I couldn't get in to train. So, I watched and rewatched my old meet videos. Notes:

1. I kind of suck at getting three squats. I may have to go for a PR on my second attempt.

2. I am god awful at the bottom of the bench, causing me to not get enough speed to get past my sticking point half way up. I'm glad I'm pausing so much in training.

3. I come really, really close on my pulls, and I seem to be able to get more solid attempts on the deadlift compared to the other events. I just need more velocity off the floor (deficit deads) and to stick with the lift better (more straining work, i.e. singles).

As I move in to heavier weights now for this last block of training (two weeks of triples, then doubles, then meet prep), I will get a much better idea where I'm at, and I plan on having my attempts planned out for the meet at least a full week prior. I think my attempt selection has been a big roadblock so far, and with some better planning, 1300 should be a breakable goal.

9/13- Press
Press- 2x5@145
Slingshot bench- 275x2, 315x1, 330x0
Barbell rows- 5x3@225
Shrugs- a fuck ton
Face pulls- two fuck tons


Notes: Tested out my new wrist wraps today. These fuckers are like casts. The 330 attempt was way out of the groove of the slingshot. I did get a bit of decent tricep work with it, though.

Also, my phone will not connect to the schools wifi at all lately, and that's the only way it will upload videos to youtube. So, no new videos until I can figure out what's up with it.

I don't understand how your straps haven't broken yet. Let's do some shrugs with six plates tomorrow.

Let's just completely load the bar and do static holds for time.

9/14- deadlift #8

Deadlift- 2x5@445
Paused squats- 405x1, 425x2x1

Notes: I left after these two lifts because I felt like absolute shit. The pulls were glacial, and I just felt like shit the entire time. The squats were fast, but I was told I was about 1/2" high on the second single at 425; I don't know where I was at for the first. I did try out my new wraps for the first time, though. Once they're broken in and can stretch a bit more, I should be able to get plenty out of them.

EDIT: Just looked at my deadlift videos from today, they actually weren't as slow as I thought. Also, NASA has finally updated the HS/Teen Top 100; I'm at #20. A 1300 total will put me right on the edge of the top ten. Also, a 1275 would be the minimum I would need to get on the Men's Top 100, but if any other new lifters cracked the list I would have to total 1300 to stay there, probably.

9/16- Bench #9

Bench- 2x3@230
Wide grip press- 6x1@175, 1x8@135
Pullup/face pull superset- a bunch

Notes: The last set of pressing was with a three second hold at the top, I'm trying to work on my stability at the top of the movement. The superset was with triples of pullups with various grips and sets of ten for the face pulls.

Videos galore. Maybe. We'll see if it actually works.

tl;dw

9/19- squat #9

Squat- 2x3@395
Deficit deadlift- 495x1 PR, 5x1@405
GHR/Reverse hyper/back raise superset- 3x10
Barbell rollouts- 3x10

Notes: Easiest PR deadlift ever. I shall take a run at 515 or so in a couple weeks. Video to come.

9/20- Press
Press- 2x5@160
Close grip bench- 2x1@240, 2x1@250
Barbell rows- 5x3@225, 1x20@135
Facepulls- 5x15
Cable curls- 3x10

Notes: My main movements felt fast today. My left elbow is getting a bit sore, so I did a few sets of curls, as they tend to help make my elbows feel better. Just went for a bit of a pump. Video to come.

9/21- Deadlift #9

Deadlift- 2x3@465
Parallel box squat- 5x1@405
Klokov presses- lots

Notes: The pulls weren't too bad. Squats were rather slow but that's to be expected after these tougher pulling sessions, and I wasn't using wraps either. The Klokov presses were a bad idea.

9/23- bench #10

Bench- 2x3@240
Close grip press- 8x2@175
Face pulls- a ton

Notes: These flew up. I could pause for a full three seconds on each rep and still get them with ease. My narrow grip press is surprisingly strong; I had actually never done them with such a narrow grip. I may do it more often, as I really liked the tricep work I got. Video will come tomorrow.

From Sunday.

9/25- squat #10

Squat- 2x3@410
RDL- 3x3@365
Shrugs- 5x3@405

Notes: This was my best squat day for a while. My walkout was a thousand times better, my depth was good on all reps, and I was faster than last week. I used my old wraps today. Video to come.

9/27- press #10

Press- 2x3@175
Slingshot- 275x9
Barbell rows- 8x2@235
Face pulls- 5x15, 1x100

Notes: Dropped the weight and had a race to 100 reps with Poage. Dat pump.
Video to come.