| Chris Anderson's Training Log | |
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+9babyeater Monty Python DieselWeasel Seth Keosawa Nathan Poage KevinAlvy GFou Chris Anderson 13 posters |
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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 Sat Nov 26, 2011 8:18 pm | |
| Haven't done any lifting this week, as I am home for break and the lack of good gym access combined with the need for a deload week resulted in me doing no weight lifting whatsoever.
I was able to get some mat time with my old wrestling team though, as well as some sled dragging on Thanksgiving day. | |
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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 Mon Nov 28, 2011 7:14 pm | |
| 11/28-upper dynamic
Speed bench: 10x3@135+mini band DB rows Cable face pulls Chins
Finished with ~10 minutes on one of the stationary bikes. My weight has been creeping up lately and I gotta do more conditioning to keep it closer, so I don't have to cut for a meet and potentially lose strength. Diet needs to be tweaked a bit too. More meat, less carbs. | |
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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 Tue Nov 29, 2011 9:48 pm | |
| 11/29-lower heavy
Rack pulls-495x1, 515x0
Bent rows RDL's KB side bends
Felt sluggish today. I slept in pretty damn late today, which is probably why. Also, I just fucking hate rack pulls. They've always been lower than my full deadlift, probably due to my body positioning being different during a rack pull than in a deadlift, and a rack pull doesn't let the bar flex normally.
I'll be switching these up with block pulls every other time, just to change things up more. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Nov 30, 2011 1:47 pm | |
| How does that even work? Are you stronger off the ground than you are at the top? It could be you use the momentum off the ground to finish the pull. | |
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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 Wed Nov 30, 2011 2:16 pm | |
| I have a few theories on why my rack pull sucks. Basically, I think it comes down to body positioning and leverages. In a full deadlift, my levers are in a way better position than where they are for a rack pull. I was pulling from my sticking point, so that's a natural weak point for me, which would make sense for why it would be difficult at that area.
I'll max during finals week most likely, so I'll see how this Westside stuff works for me. I'm used to a program like 5/3/1 where I'm constantly doing the main lifts, and now that I'm not doing that, I'm not sure how my body will respond.
I'm stronger at lockout than off the floor, which is what makes this weird. My sticking point is just below my knee, which is where I was doing my rack pulls from. | |
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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 Wed Nov 30, 2011 8:49 pm | |
| 11/30-upper heavy
Press: worked up to 210x0, came back and got a very ugly 200x1
Pin press Paused wide grip bench Dips
Not the best day I've had. I haven't hit a press PR for a while.
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Nov 30, 2011 9:19 pm | |
| - Chris Anderson wrote:
- I'll max during finals week most likely, so I'll see how this Westside stuff works for me. I'm used to a program like 5/3/1 where I'm constantly doing the main lifts, and now that I'm not doing that, I'm not sure how my body will respond.
You should be maxing on variations of the main lifts or the main lifts themselves weekly. Without safety bars and other equipment, it's kind of limited on what you can do, but there's still plenty of lifts to max out on. | |
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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 Fri Dec 02, 2011 3:56 pm | |
| 12/2-lower body dynamic
Speed squats: 8x2@215+mini bands Speed deadlifts: 8x2@245+short monster mini bands Back raises: 3x10+35lb kettlebell Planks
I'm dropping goblet squats from this day, probably going to add either another low back movement, a glute movement, or another ab movement. Suggestions?
The speed squats felt great, it felt like I was getting better bar speed as the sets went on.
Speed deadlifts with the monster minis under my feet feels...different. I don't really know how to describe it, but I don't like how it feels.
In other news, happy birthday to myself (yesterday) and my mother (today). | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Fri Dec 02, 2011 4:18 pm | |
| You might want to add in good mornings, ghr's, lunges or something of that nature. | |
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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 Fri Dec 02, 2011 9:33 pm | |
| Good mornings are part of my max-effort rotation. I may go with lunges, though, I've used those before with fairly good success. | |
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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 Sun Dec 04, 2011 6:03 pm | |
| 12/4- upper body dynamic
Speed bench: 10x3@140+mini band Chins Band face pulls DB rows DB flies
Notes: Bench felt good, I felt like I had good bar speed throughout every set. I did a variety of different grips for chins, I was glad to see that my pronated grip chins have gotten a lot easier, that is my weakest grip. Flies are going to be a staple now, I never realized how much I neglected by chest until now. I'm embarrassed to say how little weight I used, but I felt that my technique was good, I got a really good stretch out of them. | |
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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 Tue Dec 06, 2011 9:14 pm | |
| 12/6-lower heavy
Front squats- worked up to 355x1, 375x0 (had it, but it slipped forward halfway up. gotta keep my elbows up), 245x7
Bent rows- 3x5@195 RDL's- 3x5@265 KB side bends 3x10
Really should have had the 375 front squat. Oh well. | |
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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 Wed Dec 07, 2011 8:29 pm | |
| 12/7-upper heavy
DB bench- worked up to 105'sx3, dropped down to 75's 12 (left a couple in the tank) Pin press- 225x23, clustered (these were one hole higher than I usually go) Paused wide grip bench- 3x5@175 Dips 3x10
12 minutes on the elliptical to finish things off, level 10@~75rpm.
EDIT: Also, I ran out of whey today. If anybody has a GNC Gold Card or something I could use to buy a pound, or even wants to sell me enough to last me until break, that would be greatly appreciated. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Dec 07, 2011 9:11 pm | |
| You should have gone to the weightlifting club organizational meeting. They give them out for FREEEEEE! I got one last year, but it's probably expired by now. Check out purebulk.com | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Dec 07, 2011 9:22 pm | |
| - Chris Anderson wrote:
Front squats- worked up to 355x1, 375x0 (had it, but it slipped forward halfway up. gotta keep my elbows up), 245x7 Really should have had the 375 front squat. Oh well. Try this. http://www.mobilitywod.com/2011/10/episode-331365-compare-sides-and-make-sure-you-see-the-change.html | |
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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 Sun Dec 11, 2011 3:16 pm | |
| Going to test my maxes this week. Will do a bit of speed work with straight weight as well, but no assistance lifts. Squatting today in about 45 minutes, benching Tuesday, then deadlifting Wednesday or Thursday. | |
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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 Sun Dec 11, 2011 5:42 pm | |
| 12/11- squat test day
45x5 135x3 225x3 285x2-belt on 315x1 350x1 385x1-wraps on 425x1 445x1 475x1-PR, depth was maybe a tiny bit high, but should pass in a meet 485x0-went too deep, couldn't get it out of the hole
I still have ~5 months to get to 500, I'm feeling pretty good about it. I think about 14 weeks out I'll start a peaking program to work up to it, something like this: http://joeskopec.com/coancalc.html
And just switch to a 3 day a week program based around bench, squat, and dead. Just a thought. The only problem with that is that I won't have much room for dynamic work. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Sun Dec 11, 2011 8:39 pm | |
| You may want to experiment with warming up with really light weights more and then do singles up to about 60-65% of your current max and then go balls out. It'll keep you more fresh for your max attempts. If you want to hit 500 fast, try Smolov. It added 35 lbs in three weeks for me. | |
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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 Sun Dec 11, 2011 8:48 pm | |
| Eh, my squat is my best relative lift, no need to do something like Smolov and risk losing poundage on my other lifts, especially my already shitty bench. I'm pretty confident I'll get 500 well in time for the April meet.
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Sun Dec 11, 2011 8:57 pm | |
| Dude, I'm the king of shitty benches. My strategy is to go ape shit on squats, hopefully raising my deadlift by a respectable amount in the process. With any luck, the general strength I gain from squats will add a little bit to bench. It seems to be easier to quickly add weight to squats so you could probably get to 550+ by April. | |
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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 Tue Dec 13, 2011 2:33 pm | |
| Testing bench today around 4. i so excite | |
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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 Tue Dec 13, 2011 5:19 pm | |
| Bench test day: 45xlots 95x5 110x5 125x3 135x2 165x1 185x1 225x1 245x1 280x1-PR
Five pound PR over my previous gym PR, and 16lb's over my best competition bench. I had a slight pause at the bottom, not sure if it would pass in a meet though.
Going to test deadlift tomorrow. 525 would give me a gym total of 1300. Not sure if I'll get that, but you bet your ass I'm gonna try. I barely missed 524 in October, so as long as I have decent bar speed and plan my warmups carefully, I think I can get it. | |
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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 Wed Dec 14, 2011 6:04 pm | |
| 12/14- deadlift test day
135xlots 225x5 275x3 295x2 315x1 365x1 405x1 455x1 515x1- PR 525x1- PR
Gives me a 1300 gym total. Given that my goal for my April meet is 1335 (500/285/550), I'm feeling pretty good. By the time April rolls around, I should be able to get these lifts, with competition pauses and commands, pretty easily.
I changed my form/setup ever so slightly today, too. In a nutshell, I made it so I get more leg drive off the floor and start the pull quicker, instead of taking the "slack" out of the bar, for more bar speed. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Chris Anderson's Training Log Wed Dec 14, 2011 11:54 pm | |
| - Chris Anderson wrote:
- I changed my form/setup ever so slightly today, too. In a nutshell, I made it so I get more leg drive off the floor and start the pull quicker, instead of taking the "slack" out of the bar, for more bar speed.
So you started with your ass lower? | |
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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 Thu Dec 15, 2011 2:36 pm | |
| Ass lower, slightly wider stance, toes pointing out a bit more, and taking less time pulling the "slack" out of the bar during the set up. As soon as I got my grip set, I pulled it. I'm also starting to pull backwards a bit more now, to help prevent my hips from rising too fast.
Small things, but so far they're helping. | |
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