Chris Anderson's Training Log

11/29

Deadlift- 5x5@440

Notes: Jesus fucking Christ I hate the CRWC. The amount of stupid shit and complete lack of etiquette is getting absolutely ridiculous, and it's becoming more crowded every day. I'm going to start lifting at the Rec Building and later at night at the CRWC more often. I left as soon as I was done pulling.

Chris Anderson wrote:

11/29

Deadlift- 5x5@440

Notes: Jesus fucking Christ I hate the CRWC. The amount of stupid shit and complete lack of etiquette is getting absolutely ridiculous, and it's becoming more crowded every day. I'm going to start lifting at the Rec Building and later at night at the CRWC more often. I left as soon as I was done pulling.

could not agree more...

1:25 for the rage.

Bench- 6x2@210
Squat- 4x5, 1x4@385, 425x1
Shrugs- 2x10@315, 2x5@365, 5x3@405

Notes: This is a drill weekend for me so I had to bench and squat today. Bench felt great and went very fast. Squats were great, except on the second set I hit the safety bar with the side of the plate on the way up, lost my balance, and had to dump it (not drop it off my back, but dump it forward in a super good morning kind of way). The single at 425 was to make up for that. This was my first time using wraps this cycle.

Once I post my video, you'll see that I filmed the first view, including a couple warmups, from the back. This for two reasons:

1. So you can all see my badonk.
2. I'm about 90% sure I am distributing the weight in some uneven, fucked up manner on my back, which might explain why my left glute still fucking hates me. So, I filmed it from that view to get a good look.

At a quick glance, I think I see my issue, but for whatever reason, my phone likes to play back videos in some fucked up elongated way; this happens no matter how I view the video, but it doesn't affect anything when I upload it to youtube.



I can see my left side dipping down as I come up. I wonder why this is; I'm fairly certain it's connected to the glute I strained a while back, as it has still been bothering me. In fact, the pain usually starts right at the moment the bar dips down. Thoughts?

Just throwing this out there as a possibility:

I've noticed an unevenness on your bench that has gotten more pronounced recently. Any chance it's the same root cause for both asymmetries?

Do you think it is dipping down?

I think it looks more like a twisting motion, almost exactly like george's dead

Happy birthday can't wait to hit up the bars

lol

KevinAlvy wrote:

Happy birthday can't wait to hit up the bars

lol

Oh hell ye- WAIT A MINUTE.




I think this has something to do with my back. I've had a "kink" in my middle back for a while now- if I have somebody rub my back, they can feel it. It's just to the left of my spine. My thought is that I have a twisted vertebra. I've had this happen before, but in my lumbar/sacral region; in those cases, it was accompanied by spasms and terribly painful inflammation. I really need to have a chiropractor look at it.

The more I think about it, the more I come to this conclusion:
1. My glute is still hurting.
2. My lower limbs are shifting the load to compensate for my hurting glute.
3. This compensation is affecting how the load is bearing on my spine, resulting in my messed up back.
4. My messed up back is now worsening the load displacement, and everything is in a vicious circle.

So, I think I should start by figuring out exactly what is up with my back, and see if that is linked to my glute. After whatever is messed up with my back is taken care of, I will see if doing that, along with some basic glute/ham rehab and activation drills to get the glute back up to speed. If the basics don't fix my glute, or if something more imminent is wrong with my spine, then I will dig deeper.



Kyle, I haven't taken video of my bench for a while, so I will have to film today and have you (or others) watch while I do my sets.

12/2

Bench- 4x4@240
Rows- 2x10@135, 1x8@155, 1x5@165, 1x5@185, 5x3@225
Messed around with some one hand barbell snatches and did some incredibly shitty two-hands anyhows.
DB curl and press- lots, up to 80x1


Note: Took some video from a straight-on angle today to get a better view at what is happening with my bench. My right side is dipping faster as I descend. I'm sure this is connected to my squat issues and my glute/back problems. Reps felt good, though.

12/3

Squat- 6x2@360
Front squat- 3x3@250
Pullups- +20lb 3x5


Notes: Gotta get better at front squatting. My rack position is god awful. Once I'm able to actually keep the bar where it's supposed to be, this should fly up. I do very little quad-emphasis work, so this may help my squat quite a bit.

12/4

Press- 4x4@170
Press lockouts- triples with 185, then triples with 200, then more triples at 200
Shrugs- 5x3@405, 3x3@455
Band pull aparts/curlz super set- 5x15/10, respectively

Notes: Pressing felt good. I lost my balance just a bit on my first set, but it was okay. Lockouts were from about forehead height; these are a pretty awesome tricep movement. I will include them every now and then. I'm fairly confident I could get a 225 press.





And from Sunday's bench session:

12/6

Deadlift- 4x4@470
GHR
Neck work
Cable external rotation work

Notes: Used straps for my work sets. My technique was probably absolute shit (super rounded back, and I know I let the bar drift forward a bit on a few reps), but idgaf. I was straining pretty hard and I'm getting more and more confident that I will pull 575 at the end of this training cycle.

solid workset right there

12/7

Bench- 6x2@210
Dips- BWx10, +25x5, +45x2x5, +70x5x5, +45x10, +25x10
Pullups- BWx5, +25x5x5, BWx5
Band pull aparts- 3x20

Notes: Was going to do some calf work, but some phaggot was doing leg presses, and I wasn't going to wait. Saw the worst crossfitters ever today. I mean "one couldn't do a single pullup and the other could do like two while kipping and he couldn't even kip properly" bad.

Chris Anderson wrote:

Saw the worst crossfitters ever today. I mean "one couldn't do a single pullup and the other could do like two while kipping and he couldn't even kip properly" bad.

sorry...i guess I still need to work on my kipping skills

12/8

Squat- 4x4@405
Front squat- 3x5@225
Rows- 5x10@135
Leg press calf raises
Neck work


Notes: Video to come.

12/9/12

Bench- 3x3@250
Slingshot bench- 275x2, 290x1, 315x1
Pullups- close grip- somex5+25lb, wide grip- somex5+10lb
Curlz- 3x15
Band pull aparts- 3x20

Notes: PR on slingshot bench, and it was pretty fast. Bench work sets felt good too.

12/10

Squat- 6x2@360
Deficit deadlift- 3x3@405, 455x5

Notes: Left after this because I need to continue studying for finals, and my first one is at 7:30am tomorrow. Nearly got ran over by an azn girl

12/11

Press- 3x3@180
Incline- 5x3@200


Notes: Will go in later today and train accessory work. I plan on training 2x/day from today through Thursday.

You should do incline before press.

-MM

I am going to cockslap whoever is running this account.

12/12

Deadlift- 3x3@495

Notes: This was absolute shit. My glute is getting worse and worse. I had zero strength off the floor and as a result, my lockout suffered, making each rep a grinder. I rolled with a rumble roller and tennis ball in between each set as well as for about 10 minutes after I was done. I didn't do any accessory work because I was basically pissed off at myself.

Video to come. I'm also planning on doing a short video log tonight or tomorrow.

solid. way to grind it out and the end there.