Chris Anderson's Training Log

I've decided I'm going to pull today, because I am heading home tonight and I won't be back in Iowa City until Sunday. I will try to train at my gym back home a couple times (I still need to press and squat for this week), and they only have shitty hex plates, so I will not want to deadlift while there. They have a TPB, though, so some good squatting should happen.


I will also be doing some Oly shoe squatting today, because quadz.

9/9-

Bench-
165x3
190x3
2x8, 1x15@200

Pullups- a bunch
Weighted pullups- some

Curlz- 50 repzzzzz



Notes: 200 felt like shit for the first couple sets, then I decided to man up for the AMRAP. I probably left two in the tank.




Oh, and I noticed I didn't log my last training session. Oh well.

Oh, and I have an APFT coming up next month, and a better score means I am more likely to go to various schools and get promotions and shit, so I'm going to start doing my pushups and situps really often. This is easy to recover from, so it might even help my lifts just a bit. I should run as well, so I will try to do something once or twice a week. This will have the added benefit of keeping my weight down just a bit more.

9/10-

Squat-
265x3
290x3
2x8, 1x12@315

Notes: I really wanted 15, like I always do, but it wasn't quite there. I'm fairly sure I could have gutted it out and grinded out a few more to get there, but I fucking hate grinding any reps, especially on this high rep shit. I took video, but it's at an awful angle, so I'm not going to upload it.

After training gainz were two dozen wings at The Vine with Mr. Sumo and The Novelist. 'Twas worth every penny.

do want

It is worthy to note that last night was my first time at the Iowa City Vine. It's pretty nice. Grant and Daveman were also kind enough to educate me on what the fuck a You-Call-It is, and other such bar knowledge.







I don't get out much.

These are the things you have to do and know to get a qt3.14 sorority girl. Keep us up on your progress.

Da fuck is a qt13.14

If you have to ask...

Chris Anderson wrote:

I don't get out much.

.

Chris Anderson wrote:

Da fuck is a qt13.14

Might be easier to read "qt 3.14" as two separate words

Maybe if I had read it correctly, I would have gotten it sooner. I don't know how I got "13.14" out of that.

Broceidon wrote:

Chris Anderson wrote:

Da fuck is a qt13.14

Might be easier to read "qt 3.14" as two separate words

I am...kind of grossed out right now.

9/11-

Press-
115x3
130x3
2x8, 1x15@140

Wide grip bench- 3x5@185

Pullups- a bunch
Curlz- a bunch
Band pull aparts- some


Notes: Supersetted bench with curlz today. No shame.

9/12-

Oly shoe squatz-

135x5
225x5
275x3
315x3
335x2
355x2
370x2
Add wraps
3x2@405

Deficit pulls-
135x5
225x5
315x3
365x2
2x2@405
425x2
440x2

Notes: My grip fucking sucks. I've never had this much trouble before. This was my first time using knee wraps this training cycle--I will be integrating them more as I get into the 5's and 3's phase to get a more accurate picture of what my competition max might be. I will be using them for all my AMRAP sets in the next two phases.

Overall, the sets felt good. My third double was definitely the best--I set the j-hooks to a lower level, and it helped my setup.

Donnellys is next. Anyone on the team who has not been to Donenellys is pretty much required to join.

Sounds good to me.

9/13-

Slingshot bench-

225x3
245x3
260x3
270x5

Curlz/pullups/ring dips/ring pullups/handless squats/two-hands anyhows/failed muscle-ups/keough squats/snatches/klokov press/one arm barbell snatches/one arm barbell curls- some

Notes: I really wanted 270x6, and the strength was so easily there, but I just lost it out of the groove on the fourth rep and it took a lot out of me--ended up having the bar dump towards my face on the sixth rep. All reps were paused.

Strong super set

It was more of a circuit.

9/14-

Deadlift-
300x3
335x3
2x8, 1x11@360

Oly squats-
5x3@275


Notes: Deadlifting feels like shit. I stopped at 11 because I just felt awful. I think that the high-rep shit just doesn't help my strength for this movement. I think I am going to cut out the AMRAP's from here on out and just go for the prescribed reps. I will add in 2-3 heavier doubles or singles at the end to get me more used to handling heavier weights. I can make it work for squatting and benching, but the deadlift is just a different beast for me.
Squats were true Olympic style- Oly shoes, narrow stance, high bar, 1000% more depth. Quadz o' doom incoming.

Maybe consider just going back to the style of training you used when you prepped for the last meet--the results were obviously pretty good. Don't fix what isn't broken, right?

That was a simple linear progression peaking cycle. The thing is, this frequency and repetition is working really fucking well for my bench and squat.

Chris Anderson wrote:

That was a simple linear progression peaking cycle. The thing is, this frequency and repetition is working really fucking well for my bench and squat.

I think that, in general, the bench and squat respond much better to frequency and volume than the deadlift.

You could always just train your deadlift differently from your squat and bench.

I might try this.