Chris Anderson's Training Log

9/15-

Bench-
140x5
170x3
195x2
210x1
220x10

Fat gripz bench-
a bunch x2@150

Neck work
Cable rows


Notes: I really need to get better at keeping the bar in the groove on these higher-rep sets. While 10 isn't bad (it estimates out to be about equal to most of my other AMRAP sets), I had more in me. This isn't a strength issue. Next week is the 5's week. I'm excited to get into heavier weights across the board now.


Also, after discussing this with Kyle, I've decided to use the Coan/Phillipi program for my deadlift for the rest of this cycle. Chasing rep PR's is fine for the squat and bench press, but the deadlift needs less volume and higher intensities to grow.

For those of you unaware, the C/P program involves working up to a set double, then backing off for sets of triples. There is something of a deload in the middle of it, and then you go back to the same, working towards heavier weights the entire time. It's a decent mix of intensity and some "speed" work, which has worked for me in the past. I will still keep my secondary deadlift day.

I did a PT test today to see where I am at (I have a PT test coming up next month). I need to work on my situps and run. I will be doing something for each twice a week. I will likely put them on my off day (Mondays, just like I did today) and either Wednesday or Thursday. The situps, I will just do in my apartment, and I will just do a run after I lift on whichever day I decide to do it. I'll get back to where I need to be quickly, and it shouldn't impact my training.

9/17-

Squat-
135x5
185x5
225x5
265x3
305x2
325x1
345x11

Pullups-
Weighted- 20 total reps
BW- 10 reps


Notes: I wanted 12, but I'm happy with this. Anything ten and above was my goal. This cslculates to about a 470 max, my best rep record PR yet. Next week is the beginning of the 5's phase, and I am going to start wrapping for my AMRAP's.

Video will be posted. Pinky promise

Updates on how running went pls

I am slow. The CRWC has a tiny 1/9 mile track that makes me slower. I can pass, though.

9/18-

Press-
45x5
75x5
95x5
115x3
135x2
145x1
155x11
165x2
175x1

Slingshot bench-
225x3
245x3
275x3
275x5 (TnG)

Neck work
Shoulder external rotation work

Notes: Meh. I really wanted 12. It was reaaaally close but I just couldn't lock it out. I did a couple extra sets while waiting for a bench to open up.

So I had a dream last night. Here goes:

So my unit was sending me down to Fort Gordon to go to some school. I'm at the airport, and I see my plane come in. It's some little four-seater flying metal deathtrap flown by the dad of a kid I went to high school with. I have no idea why he is flying because the giy owns a welding shop and doesn't fly.

Then for some reason they get everybody in the airport to go into this big auditorium and start giving some show or something. Then all of a sudden they start shining spotlights on everybody in a military uniform and have them go somewhere. I'm reluctant to go but I do anyway.

Then, as I leave my seat and follow everybody else, this large black man says to follow him and says he has something important to show me. I'm pretty sure I'm about to be raped but he looks legit so I trust him. He takes me to this hotel room and I notice somebody is on the bed and I am like who the fuck is that.


Then I notice that whoever is on the bed is hooked up to a bunch of tubes and machines and stuff and is clearly close to death. I get closer and see that it is none other than Patrick Stewart. He has no skin and you can see every muscle and blood vessel in his body. He starts to roll over and says hello in a raspy, dead guy kind of voice.

I tell Mr. Stewart he is dying and shouldn't talk, to save his energy. He tells me that I will be the last person to see him before he dies and I need to pass on his legacy. I look away to ask the large black man what he means and he just shrugs his shoulders. I look back and Patrick Stewart has skin again and it turning into a beautiful woman.

Then I woke up.

yes

RIP Patrick Stewart





9/19-

Oly shoe squat-
2x2@315
4x2@335

Deficit deadlift-
6x2@405

Calves
Cable rows

Notes: First two squat work sets were done Olympic style, then the next four were a different style each set. Deficit pulls got faster as I went on. The first couple sets were shit, then I moved the bar to a different part of the platform and it made a world of difference. Each set was faster than the last, and my technique felt better too.

A note on the platforms: don't ever use the platform closest to the smoothie place. It fucking sucks. There is literally no flat part to it until you get to the very front/back of it. The bar was rolling on its own no matter where I put it until I went to the very back of the platform.

9/20-

Low incline bench-
5x3@225
1x10@185

DB cheat curl and press-
a lot x3@60's

Pullups- a bunch

Weighted pullups- some@+25


Notes: Felt good. Haven't done DB cheat curl and press in a while, it's one of my favorite retard strength movements. I basically supersetted these with sets of five pullups, making it a bit of cardio for me.

you wot m8

U havin a gaggle m8

9/22-

Deadlift-
425x2
8x3@340

Oly shoe squats-
5x8@225

Pullups


Notes: Now Prez.  

http://articles.elitefts.com/training-articles/deadlift-starting-position/



I said I would put this in my log for one of our members, so here it is. This is a short video that I think elucidates some of the major points on setting up for a deadlift.

9/23-

Bench-
5x5, 1x12@200

Fat gripz press
Neck work
Curlz

Notes: Paused every rep for bench. Was horribly unfocused on the last set. Wasn't very good.

9/24-

Squat-
135x5
185x5
225x5
275x3
5x5, 1x14@315
5x1@365
1x20@225

Ring pullups


Notes: Quadz o' Doom incoming.

9/25-

Press-
5x5,1x13@140

Bench-
4x2@240

Notes: Elbow was a bit achy so I moved my grip out a bit while benching. It helped a bit. I might have to cut down on my overall pressing volume a bit soon, and increase the intensity on my extra bench days.

curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz curlz

I've found that backing off the volume is more effective than anything else.

So I didn't train today, as I really needed the time to catch myself up on school work, as I have been falling behind a lot lately. I think this was a good decision. I feel a lot better about things and now I have a bit of time to myself. I am probably going to cook more food for the weekend, and then play some Fallout.



But first, I really really have to poop.

9/27-

Fat gripz bench-
5x2@225
235x1
245x1
255x1
265x1

Hammer strength rows
Face pullz
Curlz

Notes: I like the hammer strength rowing machine.

Is that one on the first or the third floor? I use the one on the third floor and I like it.

First floor.