View Full Version : Westside on the East coast (take two)

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Chris Rodgers
12-10-2002, 08:59 PM
Thanks guys. All I ask is that they be consistent.

Back in the gym today.

ME squat/dl
1.Seated Cambered bar GM's- 205x3, 225x3, 240x3, 185x12
2.Pull thrus- 4 sets
3.Reverse hypers- 2 sets
4.Standing abs- 3 sets

Good session. I'm going to be getting a Glute/ham raise bench which will be regularly used as assistance work on both squat/dl days. Til then I'll make due with pull thrus and reverse hypers. I may throw in sldl and regular GM's too.

I think since I am looking to gain mass I will be doing more triples for my ME lift. I will also either pick a second exercise for a heavy set or two of higher reps heavy, or just drop the weight and use the same lift like today.

12-11-2002, 01:48 AM
So, will you be in the 165's come the time of your next meet?

Chris Rodgers
12-11-2002, 05:37 PM

Saturday Fever
12-11-2002, 07:07 PM
Hrm, when I weighed 180 I would have been a 165, no? So I could compare my numbers to you. But no, that would be depressing because you're killing me. :)

Do you use a suit when you dead? And if you do what kind? And what'd your shirt run you? Good job at your meet, btw, good numbers.

Chris Rodgers
12-12-2002, 04:00 PM
Actually, 165 is up to and including like 165.25 or .75 lbs. 180 would land you in the 181's.

I have pulled 450 with just a belt and chalk both sumo and conventional. I have pulled 460 both ways with my Champion squat suit on. I don't think it gives me those 10 lbs, I have just never tried the 460 without it. At my meet I won a free gift certificate for a Crain deadlift suit, so when I get that I'll let you know what I think of it.

My Inzer was $100, but it doesn't give me too much pop(too loose). The Titan Fury I have gives me plenty of pop and itcost $85. If you were deciding between the two I would suggest the Titan.

Chris Rodgers
12-12-2002, 07:59 PM
DE bench
1.Speed bench- 90+Minis dbled 8x3, 100+MDx3
2.Flat DB press- 65'sx8, 70'sx8
3.Close grip pulldowns- 150x8, 160x6
4.DB row- 85 lbs 2x8
5.Rear delts /minis- 3 sets
6.Abs- 3 sets

Good session. I realized I really dislike db presses. I was also feeling a little fatigued as the workout went on. I'll build up the volume on accessory/assistance work as the weeks go on.

DE squat/dl on Saturday. Ace.

the doc
12-12-2002, 08:03 PM
i'm not much of a fan of DB press once you get into the higher weights especially

Saturday Fever
12-13-2002, 02:49 AM
I hate db's. Let's burn them all.

Paul Stagg
12-13-2002, 07:50 AM

Love the dumbells.

WORSHIP the dumbells.

12-14-2002, 02:41 AM
Good job at your meet. I set a record at my meet latest meet as well. It was an APA meet in Georgetown, S.C. I pulled 555 at 181. That record stood for a total of five minutes! A guy that weighed 178 pulled 570. Go figure. I'll just have to work harder.

Chris Rodgers
12-14-2002, 12:08 PM
Wow, that's a great pull. Congrats.

DE squat/dl
1.Box squats(~12")- 185+light bands 2x2, 155+LB 7x2
2.Speed deads(conv. off 3 mats)- 245 lbs 8x1
3.Reverse hyers- 3 sets
4.Standing abs- 3 sets

My speed was crap on the first few sets of box squats so I dropped the weight. I guess I have to get back into them. It's been a while. Next week the weight will go up a bit. Im gonna be doing 4 week cycles with the DE day. 2 weeks bands, 1 week chains and the last week I will do some squats with no box. Most likely sub-maximal, but heavy triples, doubles or singles. Also, the ME day will be 2 weeks GM's, 1 week squat or dead variation and then the 4th week(no box week) I will skip the ME exercise and just do assstance work. This should help recovery and keep the PR's coming.

ME bench tomorrow.

Chris Rodgers
12-15-2002, 12:53 PM

ME Bench
1. 3-board press w/chains- 155x3, 175x1, 185x1, 200xmiss, 195x1
2.Floor press w/chains- 135x6, 145x6, 155x5
3.Lying BB ext. to neck- barx12, 65x5, 55x8, 55x6
4.Seated DB cleans- 15'sx12, 20's 2x10
5.Ghetto T-bar rows- 115+barx8, 130+barx6
6.Abs- 3 sets

Good session.

All pressing was and will be done from now with my grip slightly less than a thumbs distance from the smooth unless otherwise specified. This will make things harder and hit my triceps that much harder. I will work what's weak even if it kills me.

The BB ext were an experiment. I had been reading a lot of the Westside guys dong them. They are a bit awkward. I'm gonna keep em in for a few weeks as long as they don't bother the elbows. I noticed they were easier to control if I hung my head off the end of the bench. I'll use 55 as my work weights until I perfect the form. I'm sure my triceps are gonna be sore as hell tomorrow.

Ghetto T-bar's were done with the bar shoved in the corner of the room. Used my v-grip handle attachment as the handle and did rows. I think I got this from Chris Mason.

ME squat/DL on Tuesday. Doing suspended GM's with the cambered bar from 37". ACE!!

Chris Rodgers
12-15-2002, 12:55 PM
Oh yea, the chains added 55 at the top on 3-boards and 40 at the top on floor presses. Werd.

12-15-2002, 12:56 PM
LOL @ ghetto tbar rows

Chris Rodgers
12-17-2002, 08:33 PM
ME squat/dl
1.Suspended cambered bar GM's(37")- 185x3, 205x1, 225x1, 240x1, 250xmiss
2.Same exercise w/ light bands choked- 135x5, 155x5, 185x5
3.Pull thrus- 5 sets
4.Reverse hypers- 4 sets
5.Abs- 4 sets

Great session. Goodmornings totally kicked my ass!! The bar was setup like 4" below my belly button. That is the lowest I have ever done them from. Everything was excellent.

Also, all these goodmornings are beltless. I used to use the belt for all my heavy low body stuff, but I'm trying to stay away. It actually makes me feel better without it. Not sure if it's the mental or physical part or both. Next week when I max my pull standing on mats I will throw it on for the heaviest stuff. Still need time to get accustomed to heavy deads with no belt.

For the record, one of my partners who has been training with us a few months now did 350 on this lift today. The weird thing is that 350 is higher than his squat and only 15 lbs off his dead max. This exercise is waaay harder and should be well uder your maxes on those two. It was crazy to watch.

My weight is up a few lbs too so that is a good sign. 165 here I come. :D

12-18-2002, 01:21 PM
good luck hitting 165, you will do it easily

12-18-2002, 01:36 PM

Believe it or not man I am jumping on the Westside bandwagon. I have gotten TONS of excellent info from Saturday Fever. But there are still some things that I am a little confused about with how youre doing your Westside. Okay on ME days basically youre just picking 1 exercise and working up to your 3RM, and then your 1RM, correct? Then after that I noticed that you do a lot of assistance work. Supposed to be a total of 10-12 sets for assistance work right? Is your assistance work to failure or no?

Any tips for Westside Latty?

12-18-2002, 05:25 PM
Originally posted by MonStar

Any tips for Westside Latty?

You need to stick with it. This is neither a flame or a joke. Check out www.elitefts.com for help. Even if you do 9 weeks then go back to bb, so be it, just make sure you ride it out.

Chris Rodgers
12-18-2002, 10:11 PM
Yea, what he said.

I usually work up to a semi-heavy triple if going for a max single. Not both. If I am going for a max triple I keep hitting triples.

The volume on the assistance work can be played with. Start with 2-3 sets per exercise and add from there. They should no be to failure, but only a few reps shy. Sometimes I go lighter, sometimes heavier.

I don't want to get any PM's or see any threads started in training about GVT or HST or any of that stuff until you give this an honest shot. tuttut

Good luck with it. You get out of it what you put into it.

Chris Rodgers
12-19-2002, 06:55 PM
DE bench
1.Speed bench- 95+Chains 8x3, 115+CHx3
2.Close grip bench- 185x1, 205x1
3.BB ext. to neck- 55 lbs 2x8
4.Delt raises(front and lateral)- 3 sets each
5.Lats w/purple bands- 6 sets
6.Abs- 5 sets
7.Pushups- 47

Good session. I felt a little shot coming in, but things went well. Threw in pushups at the end to try and buid up some stamina for Kung-Fu. I suck with anything that has anymore than like 5 reps, lol. The first 35 or so reps were fast as hell and then all the sudden my arms got like jello.

DE squat/dl Saturday.

For the record my hams and low back are still sore as hell from the GM's. Those are ace!!

Chris Rodgers
12-21-2002, 12:06 PM
DE squat/dl day
1.Box squats- 165+light bands 7x2, 185+LB 1x2, 205+LB 1x1

Then the rest of the workout as basically AR for my sore hams and low back. I did a bunch of sets of light GMs, pull thrus and standing abs. Real light. I wanted to recover for ME day on Tuesday.

ME bench tomorrow.

Saturday Fever
12-22-2002, 12:20 AM
Good luck with it. You get out of it what you put into it.

And everyone I've ever met who gave it a good effort the first shot are STILL on it, and HOOKED. :)

Chris Rodgers
12-22-2002, 10:53 PM
ME bench
1. 4-board press w/minis doubled- 165x3, 185xmiss, 185x1, 195x1, 205x1, 220xmiss
2.Floor press w/chains- 145x6, 155x6, 155x5
3.Lying BB ext. to neck- 55 lbs 3x8
4.Plate raises- 35x8, 45 lbs 2x8
5.Hammer curls- 3 sets
6.Abs- 3 sets

Good session. After the first miss on 4-boards I moved to a pinky to the rings grip and kept going.

ME squat/dl on Chistmas Eve and we are deadlifting off mats. ACE!!!

Saturday Fever
12-23-2002, 12:06 AM
How far are your pinky's from the rings usually?

Chris Rodgers
12-23-2002, 03:53 PM
I just started using a little less than thumbs distance from the smooth as my main grip. I'm doing this to make it harder and work the triceps more.

For my comp grip I use middle finger on rings.

Chris Rodgers
12-24-2002, 05:10 PM
ME squat/dl
1.Deads off mats(4 mats-2")- 365x1, 405x1, 425x1, 440xmiss
2.Rack pulls(4.5" off ground)- 225+ doubled greens 2x3, 315+DGxmiss
3.BB rows(over)- 135 lbs 2x8
4.Dimel deads- 135x20
5.Abs- 4 sets

Good session. I wanted that 440, but I got it a hair over the knees and stalled. The extra 2" ROM is huge. I am definitely pulling on mats from now on to help my weak lockout. The sets listed on those were with a belt.

Rack pulls were done with the green bands doubled around 2 dumbells. I used no belt for this. The setup had the plates 4.5" off the ground and there was band tension in the bottom position. I estimate that there was 200+ lbs of tenson added at the top of these. Very tough.

I just thew in some BB rows and tried Dimel deads for the first time. I may try them a little heavier next time and see how they go. Did some abs and that was that.

Merry Christmas(and birthday to me) to everyone! Don't use it as an excuse not to train. DE bench on Thurs.

12-24-2002, 06:46 PM
Happy birthday latty!

Saturday Fever
12-24-2002, 11:06 PM
Please point me to a URL showing Dimel Deads, or simply explain them if you don't mind, I can't find anything on google.

12-24-2002, 11:29 PM
THere pretty much just really explosive sldl's. Dave used to explain them alot at elitefts. Just use a really light weight and pretty much drop the bar for the eccentric part of the movement.

Chris Rodgers
12-24-2002, 11:43 PM
Yea, it was an experiment for me. You use a light weight and high reps(20-25). You have your hands spread out pretty wide on the bar too. Drop the negative fast and catch it round knee level, exploding up. Good for the glutes. I'm hoping if I use them regularly they will help my lockout.

12-25-2002, 12:27 AM
I wish I could Train! The gym had super short hours today and they are closed tommorow!! I'm gonna miss leg day!! :cry:

And a Happy B-Day and Merry X-mas to those who have there own private basement gyms! :D

Miss Rezza
12-25-2002, 05:52 AM

12-25-2002, 05:58 AM
Happy Birthday Chris

Saturday Fever
12-25-2002, 06:21 PM
Dimels sound scary, I'll give them a go around after New Years. My last heavy Sq/DL day is going to be sumos looking for a big PR.

Chris Rodgers
12-26-2002, 07:06 PM
DE bench day
1.Speed bench- 115 lb 3x3, 125 lbs 3x3, 135 lbs 3x3
2.Close grip bench- 185x1, 205x1
3.Close grip 5 boards- 225x3
4.Reverse grip 3-boards- 185x5, 225x1
5.Bench press- 185x6
6.Delt raises- 3 light sets
7.Close grip pulldowns- 150x6, 160x6
8.Abs- 4 sets

We had 5 people lifting today. Just raw weight on speed bench. Back to bands next week. Speed was good and the 2 close grip singles after were good too. I was going to do the 5 boards as my main assistance tricep work, but switched to 3-boards for a few sets. I thought I could get more with 225, but it didn't happen. Some people were benching too, so I threw in a set to finish off the whole bench portion.

Some light delts, heavy lats and ab work and I was done.

Bent Bar Crew was in full effect today.We realized today that we will be 7 strong at the next meet we do. We are going to see if we can enter as a team. Ace!! Everyone is gettin a lot stronger. It is looking good.

DE squat/dl on Saturday.

Chris Rodgers
12-28-2002, 01:29 PM
DE squat/dl
1.Squats w/bands- 225+Light bandsx3, 265+LBx3, 285+LBx3, 315+LBx1
2.Box squats- 165+medium bands 3x2
3.Speed deads(conv. off 4 mats)- 265 lbs 6x1
4.Abs- 5 sets

Very good session today! My back felt beat up this week after all that deadlift work on Tuesday. I also didn't take in too many calories the last few days. I wasn't sure what to expect coming in, but it went well.

I tried something new by doing normal squats with the bands. They were awesome. 265 and 285 were a joke. I used full gear for the 3 heaviest sets listed(briefs, suit bottoms, wraps and a belt). I smoked 315, then went down for a second rep but the bar slid just an inch or so down my back and it threw me forward. I started to recover, but I was too out of the groove that I couldn't get all the way up. So I brought it back down to the pins under control and got out of there. I'm not sue how much these bands add a the top, but I'm sure the 315 set had to be near 400ish at the top. I really have no idea though. Next week we are going pretty heavy on regular squats, so I figured these would be a good warmup. ;)

Put the heavier bands on for the box squats and just finished off the hips with 3 good doubles. Moved to speed deads and those went well too. Did these at just under 60% of my max off the floor,but they were done standing on mats increasing the ROM.

ME bench manana. We'll see if I have any juice left. :)

Chris Rodgers
12-29-2002, 12:40 PM
ME bench
1. 2-board press- 185x3, 215x1, 235x1, 245xmiss, 205 lbs 2x3
2.Close grip lockouts(4")- 275x3, 315xmiss
3.BB ext. to neck- 60 lbs 3x8
4.Light delts- 3 sets
5.Wide grip cable rows- 140x6, 160x6, underhand- 150x6
6.Abs- 4 sets
7.Light bicep curls- 2 sets

Pretty good session. I wanted 245 on 2-boards, but it wasn't to be. My PR on these is 240, but that was with my comp grip and arching. Today, 215 was close grip and 235 was pinky to rings and no arch. For some reason my close grip lockouts were weak. I have hit like 330-335 on this in the past. Not sure about those.

ME squat/dl on Tuesday. I wil be skipping the ME lift and just workin o assistanc work. This is a planned skip of the heavy lift to make sure I keep progressing.

12-30-2002, 11:52 PM
I've been doing WS for about 5 weeks now and bench has increased almost 20lbs (more than the previous 2 years!) squat is just starting to go up now that my body has adjusted to the posterior-chain-reliant form (the assistance excs. have gone up considerably, esp. lower back/ham stuff). Do you or any of the other WSers on WBB have any kind of design/dimension ideas for building a box? The Elite descriptions are rather minimal. Thanks

12-31-2002, 07:47 AM
Try to make the box 24"x24" and have it below parrlel for you.
Mine is 11"high and im 5'7

Chris Rodgers
01-02-2003, 06:32 PM
On New Years Eve I did a planned light day for ME squat/dl. Nothing worth mentioning. Some Dimel's, snatch grip deads, 1-arm deads...all light.

I then proceeded to get very, very, very drunk. I became a total meathead, joining in on some drunken arm-wrestling...which I suck at. I told some queer who p!ssed off one of my best friends(who's a girl) that I was going to break his pretty little nose in a lot of places(whatever that's about). Then I proceeded to rip apart his friend who was trying to protect him(because he was fat). I just kept saying some crap like, "don't think your fat friend over there is gonna do anything about it ether." It seemed funny to me at the time, but later my consience got to me and I apologized to the fat guy, since he didn't really say or do anything. The other guy is still a queer, but we spared him his life.

Enough about that. Back to work today and had a very good workout..surprisingly.

Saturday Fever
01-02-2003, 06:36 PM
The other guy is still a queer, but we spared him his life.

HAHA. Sounds like it was a good night, all conflicts aside.

Chris Rodgers
01-02-2003, 06:41 PM
DE Bench
1.Speed bench- 90+mini doubled 8x3, 100+MDx3, 115+MDx1, 135+MDx1, 3-board- 165+MDx1
2.Shirted bench- 2-board- 245x1, 1-brd- 255x1, to chest 260x1, 3-board- 260x4, 275x2
3.Rear delts w/bands- 3 sets
4.Wide grip chins- bwx10, +25x5,5,3+bwx3
5.Abs- 3 sets

Good session. After the long night and feeling like crap yesterday, low food, low water, etc. I was expecting the worst. It went very well. Speed was excellent. Shirt work went very well too. I am going to try and include more shirt work after speed benching to get better aquainted with the shirt.

This was a very good workout to start off the year with. Big numbers are dropping this year. I just have to eat more now and gain some damn weight!

01-02-2003, 10:28 PM
Originally posted by LATMAN
I then proceeded to get very, very, very drunk. I became a total meathead, joining in on some drunken arm-wrestling...which I suck at. I told some queer who p!ssed off one of my best friends(who's a girl) that I was going to break his pretty little nose in a lot of places(whatever that's about). Then I proceeded to rip apart his friend who was trying to protect him(because he was fat). I just kept saying some crap like, "don't think your fat friend over there is gonna do anything about it ether." It seemed funny to me at the time, but later my consience got to me and I apologized to the fat guy, since he didn't really say or do anything. The other guy is still a queer, but we spared him his life.

I have now placed you on the official fatman's hitlist. Watch your back foo! Death by twinkie awaits you.

01-03-2003, 07:58 AM
Originally posted by LATMAN
DE squat/dl
1.Speed bench- 90+mini doubled 8x3, 100+MDx3, 115+MDx1, 135+MDx1, 3-board- 165+MDx1
2.Shirted bench- 2-board- 245x1, 1-brd- 255x1, to chest 260x1, 3-board- 260x4, 275x2
3.Rear delts w/bands- 3 sets
4.Wide grip chins- bwx10, +25x5,5,3+bwx3
5.Abs- 3 sets

Dont you mean DE Bench? ;);)

Paul Stagg
01-03-2003, 08:23 AM
Originally posted by magoo
I've been doing WS for about 5 weeks now and bench has increased almost 20lbs (more than the previous 2 years!) squat is just starting to go up now that my body has adjusted to the posterior-chain-reliant form (the assistance excs. have gone up considerably, esp. lower back/ham stuff). Do you or any of the other WSers on WBB have any kind of design/dimension ideas for building a box? The Elite descriptions are rather minimal. Thanks

All sorts of stuff works.

I use the risers for aerobic steps, with a 45 pound plate on top. I'm 5'11", and the box is about 13 inches. According to those who watch me, my competition squat (which was a tick deeper than my box squat), was quite a bit deeper than it needed to be.

Elitefts now sells an adjustable 'box'. I think it's around $140, plus shipping. I'm sure you could make one for far less.

My suggestion would be to make 2 or 3. One out of 2x8's (an 8 inch box), one out of 2x4's, and one out of 2x2's. That way, you have an 8, 10, 12, and 14 inch box option, and you can use the one made out of 2x2's to stand on for deadlifts.

01-03-2003, 08:26 AM
doh! happy belated birthday homeslice.

Chris Rodgers
01-04-2003, 05:26 PM
Thanks T. :)

DE squat/dl
1.Squats- 275x1, 315x2, 335x1
2.Speed deads(standing on 1-45 lb plate)- 265 lbs 7x1, off floor- 315x1, 385 lbs 2x1
3.GHR- BW for 3 sets

Today we lifted at Iron Island Gym. The place is amazing!! I didn't feel too great so I had a sub-par workout, but it was a great experience. My buddy who is 5 foot 9 or 10 inches and weighs roughly 235 at the moment was the smallest in the group he was benching with! These boys can move some iron. One benched 705! :eek: It was smooth too. I got to see some big boys go through a Westside squat workout too. Got to try out the monolift. It was ace!

ME bench tomorrow.

01-04-2003, 05:36 PM
Iron Island is ace!!!!
Did you meeet and supersized freaks overthere like chris taylor?

Chris Rodgers
01-04-2003, 05:38 PM
Chris Taylor is the first guy I met. He is awesome. Pete's been training with him lately. He's f'n huge!! His forearms are bigger than my thighs.

Joel Toranzo is the guy who hit the 705. I don't think he usually trains there though.

01-04-2003, 05:50 PM
Joel's quite the monster himself.
Get on MSN or i'll tell CT that you hate westside:eek:

Chris Rodgers
01-08-2003, 03:20 PM
ME bench
1.Decline press- 185x3, 205x1, 225x1, 240xmiss
2.Shirted 3-board press- 265x3, 280x3, 300x1, 310x1
3.Skull crushers(BB)- 65x8,7
4.Rear delts- 3 sets
5.Wide grip chins- BW(-purple band)x20

Good session. Didn't feel too good on decines. Couldn't get myself set up right(I need to have my feet on the floor to bench).

Shirted 3-boards were excellent. All 4 of those sets listed are PRs. I realy made sure to pull the bar into the boards and pause before lifting on the heavy singles. 300 was pretty smooth. 310 took forever but I locked it out.

Chris Rodgers
01-08-2003, 03:26 PM
ME squat/dl
1.Suspended GM's(39")- 205x1, 225x1, belt- 245x1, 260xmiss
2.Suspended cambered bar GM's(39")-(wide)185x5, (close)185x5, 205x5, 225x5
3.Deadlifts(many variations)- buncha sets...up to a 355 single standing on a 4.5" block and a 385 single off the floor.

Killed myself on this. I felt weak on te GM's at first, so I threw the belt on. Still felt weak. Felt better on the reps with the cambered bar.

Went a bit nuts on deads. I just wanted to finish myself off since I am going snowboarding this weekend and won't be doing my DE squat/dl day. I did conventional, sumo, snatch grip and standing on a 4.5" block. I was shot by the end.

DE bench Thursday

Chris Rodgers
01-09-2003, 09:56 PM
DE bench
1.Speed bench- close 95+CH 3x3, Med 105+CH 3x3, Wide 115+CH 3x3
2.Close grip bench- 135+CHx1, 205x1, 225x1, 230x1
3. 3-board press- 225 lbs 3x3, 245x1, 260xmiss
4. 5-board press- 260x1, 280x1, 300xmiss
5.Close grip bench- 185x1, 215x1
6.Rear delts and face pulls- 6 sets

Excellent session. The most I have ever raw benched was 225. I have done it twice before. Once with my max wide grip and once with my fingers just inside the rings. This time I hit 225 with my index touchingthe smooth part of th bar. This is as close as I ever go. I also hit a very long rep with 230. It wasn't smooth by any means, but it went.

I am not lifting this weekend as I will be in Pennsylvania snowboarding. That is why I went crazy on this workout too. I got my speed in and some heavy stuff.

Chris Rodgers
01-13-2003, 07:50 PM
Went away for the weekend. Got drunk, went snowboarding, fell down, got sore, all that stuff. Went to the "gym" at the hotel and did a few sets of bench and lat work. Benched 205 for a triple...not bad considering I drank the night before.

Gonna start paying more attention to my calorie intake. I've been slacking. I'm gunning for 4,000+ per day(so like 1/10 of what SF is shooting for ;) ). I want to come in at like 160 at my meet in 8 weeks. I am right around 150 now.

My calorie total for the day is around 3,600-3,700. I have one more meal to go and that will put me over my goal. Just 53 more days to eat my way to victory. :D

Chris Rodgers
01-13-2003, 07:57 PM
Another thing, tomorrow is ME squat/dl. We will max a low box squat- ~10"

After this week I may decide to go off of Westside training for the squat/dl until my meet. I am contemplating switching my squat/dl to something like this:

GM or Deadlift
Box squat

Pull thrus
Reverse hypers

All the heavy stuff will be done on one day. The other day will be all assistance much like a recovery/extra workout, just a little heavier. The squats will be done in a little mini-cycle starting with 5's and working my way up to a max for the meet. The GM's and deads will most likely be done heavy for low reps, short of failure. Speed deads will be performed as well. Then I will hit the box to finish off the hips and work on speed. Sounds ace, I'll see how I feel next week.

Chris Rodgers
01-14-2003, 06:02 PM
ME squat/dl
1.Low box squat, cambered bar(10")- 185x2, 205x1, 225x1, 245x1, Belt- 265x1, 285x1
2.Squats(suit bottoms)- 275x1, 315x1, 365x1,385x1, 405xmiss, 315x2

I was shot after this. The low box squats were ridiculously low. The are done with feet slightly wider than shoulder width. I used no equipment until I got to 265. I then added a belt. 285 is higher than I hve ever squatted before without wraps or a suit. Considering box squats done right are much harder than normal squats I was very pleased.

After those I threw on my new squat suit for a test run. It was a bit akward, but this suit is gonna be big. I will dfinitely get over 400 in this soon. The only reason I missed 405 was because my back and abs were shot from the box squats. I came up with it, but lost the tightness from fatigue. The 365 set was a bit high, but with no wraps. 385 I added wraps and was right at parallel.

Next week I will start the new squat/dl split I wrote up in the last post. I should be able to get plenty comfortable with the suit for the meet. I didn't lift with the straps up but we put them up and they feel much more comforable then my other suit. They are a bit longer so that is good.

Calories are a little low so far. I'll have to make it up over the next few hours.

Saturday Fever
01-14-2003, 10:54 PM
I'm gunning for 4,000+ per day(so like 1/10 of what SF is shooting for ).

Eating like a pig rules until you get hit with what I have deemed "protein gas." Besides, I have a lot of extra inches to add mass to. :)

Chris Rodgers
01-15-2003, 08:43 PM
Yesterday I ended up with ~3,600 calories.

Today I will finish at ~4,000 calories.

DE bench tomorrow.

Saturday Fever
01-16-2003, 10:37 AM
What are ways to get red-flagged on a deadlift? I'm hoping to anchor my meet with my dead but don't want to go in with any bad habits.

01-16-2003, 10:40 AM
Originally posted by Saturday Fever
What are ways to get red-flagged on a deadlift? I'm hoping to anchor my meet with my dead but don't want to go in with any bad habits.

Thanks for asking this as I was wondering as well. Not for immediate competing, but just to gain knowledge for now.

Chris Rodgers
01-16-2003, 03:02 PM
Obviously not standing fully erect with the weight is one(locked out completely).

If your legs lock out and then you bend your knees again.

If the bar goes down at any point in the lift.

If the bar rests on your thighs.

If you come up off your heels.

Those are basically it. Some meets they seem to let most stuff slide as long as you pick it up and lock it out. Some meets are a different story(like Nationals).

01-16-2003, 04:36 PM
Thanks LATMAN!

Chris Rodgers
01-16-2003, 06:24 PM

DE bench
1.Speed bench- Close 125 3x3, Med 135 3x3, Wide 145 2x3, Close 145 1x3
2.Close grip bench- 185x1, 215x1, 2-board- 225x2, no boards- 205x3, 225x1, 230x1, 235xmiss
3.Lying DB ext on floor- 20's 5x8
4.DB row-100 lbs 2x5
5.Chins- 3 sets@BW
6.Abs- 3 sets weighted

Excellent session. Speed was great. I had no choice but to go heavy because we had 6 guys there and three were shirting up and the music was loud and heavy stuff is cool. I hit the 230 better than I did the last time and it was after a lot of sets. I think my max close grip would be about 235 if I just tried to max it. So my close grip/tricep strength is up.

After that I finished the job with extensions. 5 hard sets of lats and some heavy ab work and I was shot.

Gonna do some light lower body on Saturday. I have decided that I will do speed deads on that day and just some extra work(abs, pull thrus, etc.)

My weight is up a few lbs too. :eek:

Calories will be just over 4,000 today.

Chris Rodgers
01-18-2003, 01:24 PM
Light day
1.Pull thrus- 5 sets
2.Abs- 5 sets

That's it. I was pretty beat up coming in and just wanted to take it easy.

Calories yesterday were ~3,800.

Tomorrow is ME bench. We are using reverse band presses with the green bands as the ME lift. Should be fun.

01-18-2003, 10:34 PM
just skimmed through the journal..

Looks like you got your new suit.. is it the dual quad?

Whats your body weight up to?

You still doing the meet in march?

Chris Rodgers
01-19-2003, 03:16 PM
I cancelled my order from Titan because it was on it's 14th week!!!

I got a Hardcore sent to me within a week.

I weigh like 152ish. Up a few lbs and climbing slowly.

I am competing in March and I will be one of 7 representing the Ben Bar Crew(you can be the 8th if you want) ;)

At the meet I will total over 1,100 and get my first 400+ squat in a meet.

See you in the 165's or what?

01-19-2003, 03:35 PM
did titan say why it took so long? mine took 9 weeks and i was pissed off for taking tht long

Chris Rodgers
01-19-2003, 03:38 PM
There was one problem after another. What pissed me off more is there customer service(or lack thereof). Everytime I tried to call I either got a busy signal or the phone would just ring forever. Plus, whoever does answer the phone doesn't know shiat about the equipment.

I think I'm gonna be very happy with my Hadcore though.

01-19-2003, 03:56 PM
I have to agree with the lack of knowledge in the customer service people. I love there products but the service blows
We have a canadian distributor that can ship furys and have them to you in 3 days:)

01-19-2003, 05:08 PM
I WILL NOT be in your weight class.. i'll chop off my leg if i have to to make weight, i dont want to get my ass handed to me..

Titans delivery time does suck... but they have great equipment.

Sure, i'll be the 8th member of the bent bar crew... i guess i can multi team it ( truestrength, team NJ, and now bent bar crew).

im gonna try and convince pastor pete to either buy a reverse hyper, or maybe get some forza squat stands with the money raised from the contest... how great would that be?

right now im hovering at about 146.. so i have some room to spare.. im up like 6 lbs from my new routine..

Chris Rodgers
01-19-2003, 06:21 PM
Nice. Maybe I'll stay down in the 148's. ;)

ME bench
1.Reverse band press(green bands)- 275x1, 290x1, 305x1, 315x1
2.Shirted 3-board press- 255x3, 285x1
3.Shirted 2-board press- 290x1,1
4.Shirted 1-board press- 275x1
5.Shirted bench- 275xmissx2
6.Lying DB ext. on floor- 20's 3x8, 15'sx8
7.Rear delts- 6 sets

Good session, I just pushed it too far. I need to remember to lift with my head and not my ego. My previous PR on reverse bands was 300 wide grip. Today I smoked 290 close grip, then moved to pinky on rings and hit a smooth 305 and a nice 315.

Put the shirt on and got some more work on the boards. All sets with pinky on rings here. I think that is going to be my max wide grip. It feels better than middle finger on rings. When I got down to the 1-board I should have just done 2 singes and called it a day, but the 275 was pretty easy and I got greedy. Fatigue played a roll, but it was just too much. 275 definitely looks like 2nd attempt material for the meet though.

Calories are a little low today, they sould be pretty close to ~3,500 by days end.

Chris Rodgers
01-21-2003, 03:19 PM
Calories were over 4,000 for Monday.

Yesterday I was bored so I ordered some stuff from Elite Fitness. I got:

Safety Squat Bar
A bag of minis( 12 total)
2 t-shirts
Box of chalk
bottle of Dymetadrine Xtreme

Latty=happy money spendin mofo! :D

Saturday Fever
01-21-2003, 03:24 PM
My next purchase is definitely the Cambered Squat Bar, but lemme know how the SS Bar feels.

01-21-2003, 04:33 PM
Sweet job on the reverse band bench!
Feel free to order somemore stuff from elite and send it to me:)

01-21-2003, 05:21 PM
which safety squat bar did you get??

Chris Rodgers
01-21-2003, 06:51 PM
It's made by Crepinsek. It's just listed as Safety Squat Bar on Elitefts.

Heavy squat/dl
1.Squats(Hardcore)- 275x3, add wraps- 315x1, straps up- 365x1, 385x1, 400xmiss
2.Box squats(14.5")- 225x2, 255 lbs 3x2, 275x2, 305x1
3.Arched back GM's- 185 lbs 2x5, close stance/BO GM's- 135x5, 185x5
4.Zerchers- 225x3, 275x3

I was dead after this. This is the heavy day and I kicked my ass.

I can put the straps up myself in the Hardcore which is odd for a tight suit. I will most likely send the suit to Karin after my meet and have the straps shortened. 365 was a joke. 385 was strong. I think the 400 is just mental. I missed half-way up again, but the lift is really missed at the bottom. Because of weakness in my abs and/or low back, I tend to lose my arch at the very bottom on the heaviest sets. Once that happens I have to try and half-goodmorning it back to position to squat it up. I usually lose it half-way up. More goodmornings and ab work should cure this. I will squat 400+ in this suit at my next meet. That is a definite.

Box squats were excllent. Nice and strong, fast and great technique. After a suggestion to make my box higher I tried the 14.5" box instead of 12". I like it much better. It brings me where I need to be, not lower. I'm pretty short(5'7"), but I have long legs for my height.

Hamstrings are nearly torn off the bone. I can tell from that I was sitting back far on my squats. Very good.

That's it. DE bench on Thursday.

01-22-2003, 04:49 PM
How much air are you holding in when you squat?
I used to hold in a ton which would be good until i hit bottom then it would cause me to round, Last meet i only used 1/2 my air and i kept my form perfect.

Chris Rodgers
01-22-2003, 06:18 PM
Interesting. I usually take in as much as possible.

Yesterday, calories were ~3,500.

Weight today is about 154.

01-22-2003, 07:22 PM
Good squatting you skinny, midget, assface, whore!

Chris Rodgers
01-22-2003, 07:33 PM
Eh. :thumbup:

01-22-2003, 07:47 PM
Originally posted by LATMAN

Weight today is about 154.

ass face you told me you were 146, so i ate more to go into the 165's....

Chris Rodgers
01-23-2003, 03:03 PM
LOL! I was just f'n with ya. ;)

I got my stuff today!!! I'll have to play with the SSB a little, even though it's a bench day. Maybe I'll be creative and figure out something to do with 7 pairs of minis too, lol.

01-23-2003, 06:38 PM
deadlift with it!

Chris Rodgers
01-23-2003, 06:39 PM
DE bench
1.Speed bench- Close 90+MD 3x3, Med 95+MD 3x3, Wide 100+MD 3x3
2.Close grip bench- 135+MDx1, 165+MDx1, 175+MDx1, Wide 155+MDx1, 180+MDx1
3.JM press w/SSB- 85x5, 105x5, 115x5, 140x5, 160x5, 180x2, 210x1, 230xmiss
4.Rear delts- 7 sets
5.Lats w/bands- 8 sets

Good session. Speed work was excellent. I believe 165+ minis doubled and up were all PRs. My best before was either 160 or 165. I figure 180+MD= ~250-260 or so at the top.

JM presses were an experiment. We did them in the manner that we were showed at Iron Island by some big doods. We took the SSB and would lower the bar with elbows tight to the side. When the two bars of the SSB touched the chest, we rolled it back to our chins and then pressed up. The only reason we went heavy is because my buddy Pete issued a challenge and I couldn't back down. Form went to crap on the heaviest sets, but it was all just to one up each other. When I say crap, I don't mean like hurt yourself stuff, I just mean the elbows flared and whatnot. When I do these next time I'll go lower and work some good sets of 5-8 reps with good form.

After that I just did a bunch of work for rear delts and lats with bands and stuff.

Tomorrow my GHR will be here. ACE!

Calories yesterday were over 4,000 and today they are over 4,000 too.

On a side note, as I was cutting open my SSB, I also decided to cut open my finger with a box cutter. This was like 3+ hours ago and the shiat is still bleeding. *smack*

Saturday Fever
01-24-2003, 10:52 AM
On a side note, as I was cutting open my SSB, I also decided to cut open my finger with a box cutter.

Why did you decide to do that? :)

I think the GHR is possibly the coolest thing since sliced bread. Whenever I get vacation time lined up, I'm going to your dungeon to work with the Bent Bar Crew. But you guys have to promise to be nice.

01-24-2003, 11:16 AM
I still like the reverse hyper better.

Chris Rodgers
01-25-2003, 08:38 AM
Anytime SF.

MAjt- *smack*

GHR arrived. Going to use it today. The toe plate should be bigger, but if I wanted to return it and get Dave's....with the charges and paying for the new one it would cost me over $1,000. I'm gonna use this one for a while and if I really feel I need a new toe plate, I'm going to call the manufacturer and ask them to custom make me just that piece so I can add it on later. Werd.

Chris Rodgers
01-25-2003, 10:59 AM
light squat/dl
1.Speed deads(2" added to ROM)- sumo 245 lbs 3x3, conventional(from floor)- 315x1, 365x1
2.Pull thrus- 3 sets heavy
3.GHR- bwx8, bw+mini band 2x8
4.Abs- 4 sets

Sumo deads were done with the biggest plates being 35's, which adds 2" to the ROM. Conventional singles were done with 45's on the bar.

First time I went heavy on pull thrus in a while. They felt good. I used to do these heavy a lot and I also used to progress on my deads. Something to think about.

GHR is ace!! Toe plate is fine and they tore up my hams and calves. These are gonna be fun to play with. Should bring up some weaknesses.

ME bench tomorrow. ME lift isn't decided yet.

Chris Rodgers
01-26-2003, 11:51 AM
ME bench
1. 4-board press- 225x1, 275x1, 290xmissx3 :mad:
2.Shirted bench- 3 brd 250x1, 2 brd 250x1, 1 brd 255x1, no brd 255x1(no touch), 265x1, 255(closer grip)x1(no touch), 265x1
3.JM press w/SSB- 95 lbs 3x10
4.Lats w/bands- 10 sets

Went for a 5 lb PR on 4-boards and it just wouldn't go. 275 was fairly easy, just couldn't move 290 more than an inch or two. Oh well.

I wanted to put the shirt on and experiment with finding an opener. I was hoping I could get 250 or so to touch my chest, but it just won't. If I open in this shirt it has to be 265. We'll have to see how the next few weeks look.

Finished off the triceps with JM's and the lats with the bands.

Rest tomorrow and then I am going to kick my ass on Tuesday with all kinds of shiat.

01-28-2003, 07:01 AM
Strong as a mofo Latty. Been a long long long fuken time since i posted in your journal. I miss you man hahaha.

I was wondering about the shirt: it keeps the bar from touching your chest? I think I know the reason why but i just wanted to be sure, care to enlighten me.

01-28-2003, 01:11 PM
just curious, but what is a JM press ?

Chris Rodgers
01-28-2003, 03:13 PM
You have to experience a bench shirt to really get the full idea. Basically the shirt is extremely tight and the sleeves are out in the front of the shirt...instead of the sides. As you lower the bar, the shirt stretches. If the shirt is tight enough, it should take pretty close to your max to "comfortably" touch your chest. When you get the groove right and feel good with it, you basically feel a good pop off the chest and then just have to push like hell to lock it out, lol.

The JM press with the Safety Squat bar is basically a hybrid skullcrusher/close grip press. You lower the bar with elbows tight to the sides, then you roll it back like an extension and we actually bring our chins up and touch them to the bar and then reverse the movement with an extension/press. It's hard to explain. It's better to be shown the exercise. Really nails the triceps though.

01-28-2003, 05:43 PM
Hey Latman, How come you do multiple ME lifts on ME days? Do you just basically work up to a one rep max on all your ME work? I just use one exercise and work up to the one rep max. Do you think doing several lifts is better?

Chris Rodgers
01-28-2003, 06:25 PM
Not necessarily. Usually the goal is to do one all out max effort movement, then do a heavy low rep movement second and then finish my triceps off with an exercise like extensions or JM's for like sets of 8-10. This doesn't always happen. We have music blastin, trash talkin, egos out the ass and things sometimes just get real heavy.

Chris Rodgers
01-28-2003, 06:39 PM
Heavy squat/dl
1.Squats(full gear)- 315x1, (Straps up) 365x1,1, 405x(spotter incident), 410x1!!! :D :D :D :D :D
2.Box squats w/SSB(14.5")- 205 lbs 2x2, 225 lbs 2x2, 245x2, 275x2, 300x1
3.Sumo deads(Hardcore)- 315x1, 385x1, 425x1
4.GHR- BWx10, (raised up 10") BWx8, BW+mini 2x8

Excellent!! Finally got over the 400 mark on squats and it was pretty strong! The plan was to do 3 singles with 365. The first two were so easy I just had to go for it. I loaded up 405, got all fukkin psyched up and had everyone yelling(all 7 members of the Bent Bar Crew were present), come down with it, get the squat command and start up. I started to struggle a bit and I yelled out I got it. At this point Pete, who was the lead spotter and who is the best friend a lifter can have, grabbed me and helped me up thinking I was calling for a spot. My initial reaction was to bug out. I freakin cursed a lot(not aimed at anyone, just frustration) and the whole place got real damn quiet, real quick. I let Pete know it wasn't his fault, he was just lookin out for me. I have been chasing 400 for so long and I knew I had it, I just got pissed. I could tell Pete felt very bad too. Anyway, waited a few minutes and said fuk it, 410 on the bar. Went through my whole shiat again and got under the bar. Squat down, get the command fight it up very well. Calmly walk out from under the bar and say fuk that 405 shiat. ;) So I actually have Pete to thank. If he didn't touch me I would have stopped with the 405. Instead I now have a 20 lb PR and a 400+ squat. ACE!! The Hardcore is ace!

Moved onto box squats with the SSB. These are hard as fuk. The bar definitely pulls you forward much more and nails the back. I was doing real well with the speed doubles I just kept adding weight. I didn't have much more than the 300 in me, it was tough.

Tried some sumos with the suit. Nothing special. Don't think this suit will help me here.

GHR nailed my hams today. Raised up the back on the 10" box and that makes it much harder. Felt pretty strong here, but I'm feeling it now.

ACE session. There were like 3 other squat PR's today and my girlfriend hit a PR 205 sumo that looked pretty easy. Bent Bar Crew is gonna represent in March. :D

01-28-2003, 07:12 PM
Congrats on the 410.

Can you say W00T?


01-28-2003, 07:28 PM
latty = squatzilla

01-28-2003, 08:36 PM
sweet!!! you finally broke 400

and bro, i wouldnt want to see you get pete mad... lol.. he'd kill you.

01-29-2003, 07:29 AM
Sweet squat man, thats awesome!

Saturday Fever
01-29-2003, 11:27 AM
Wow. Can we say 1200 total?

Chris Rodgers
01-29-2003, 03:23 PM
Thanks everyone.

SF- that's the plan for later this year. I'll go 1100+ at this meet and we'll build from there.

Chris Rodgers
01-31-2003, 03:24 PM
DE bench
1.Speed bench- Close 95+CH 3x3, Med 105+CH 3x3, Wide 115+CH 3x3, Close 145+CHx1, 185+CHxmiss
2.Floor press w/chains- 135+CHx6, 145+CH 2x6
3.Lying DB ext on floor- 20's 4x10
4.BB rows- 3 sets@ 85+minis doubled
5.Harlem rows TM - 3 sets
6.Face pulls- 5 sets

Good session. God speed, got in plenty of tricep work and nailed the lats.

BB rows with bands are tough. While setting this up I figured out a way to setup the bands so I can deadlift from normal height and have tension througout the whole lift.I am going to start with these for my speed deads on Saturday. ACE!

Harlem Rows TM are sole property of Beercan Enterprises.

These were basically ghetto chest-supported cable rows. Really hit the lats well. They will be added to the arsenal. It don't get too much more ghetto than Harlem. ;)

Chris Rodgers
02-01-2003, 01:35 PM
Light squat/dl
1.Speed deads- conventional 185+MDx3, 225+MD 3x1, 185+MD 6x1, 185+2MDx3, 225+2MDx3, 315+MDx1, no bands(belt)- 365x1
2.Pull thrus- 4 sets (heavy)
3.GHR- BWx8, raised 10"- BWx12,BW+10x8
4.Abs- 5 sets

Good session. Had to play around with the weight and band tension on deads since this was the first try at those. I don't know what the bands add exactly, but it seems like a lot. It must have been ~200+lbs at the top with the 2 sets of minis doubled on there.

ME bench tomorrow. Gonna have some fun with that. :D

Chris Rodgers
02-02-2003, 11:52 AM
ME bench
1.Reverse band 2-board press(green+2minis)- 315x3, 345x1, 365x1, 380xmiss
2.Same added shirt- 365x2, 385x1, 400x1, 410xmiss, 405x1
3.Shirted 2-board press- 275x2
4.Seated rows- 140 lbs 5x8
5.Face pulls- 4 sets
6.DB curls- 3 sets

Good session. Never did this exercise before so didn't know what to expect. I was pleased with the results. These nailed the lockout hard. I'd say this band setup gave me ~100 lbs to the lift which really overloaded the lockout.

Did some good work for the lats and upper back/rear delts and biceps to finish me off.

Heavy squat/dl work on Tuesday. Gonna do some low suspended GM's with the SSB for the first time.

34 days out from the meet.

02-03-2003, 08:22 PM
Hey Latty, I got a quick question for ya.

Do you just do light days (recovery work) if you were sore from the workout the day before? Do you do them the day after or the day before? I want to start doing recovery work instead of just waiting for my body to feel like it wants to use maximum effort again. I'm thinking I'd probably do pull-throughs, extensionsor pushdowns, and cable crossovers when I need them.

Chris Rodgers
02-04-2003, 03:08 PM
I do them from time to time. This week I actually did three. I just do light stuff, situps, band pushdowns, lats w/bands, bodyweight GHR, goodmornngs with bands or just the bar, etc. I usually do them the day after a workout.

02-04-2003, 06:30 PM
I heard you should drag the sled on wednesdays after you do ME stuff on tuesdays. ;)

Chris Rodgers
02-04-2003, 07:25 PM
Heavy squat/dl
1.Box squats w/SSB(14.5")- 205+Light bands 4x2, 225+LB 2x2, 245+LBx2, 255+Bx2
2.Suspended GM's w/SSB(36")- 175x1, 205x1, belt- 225x1
3.Suspended GM's w/ straight bar(39")- 135+LBx10
4.Zerchers off floor- 135x3, 155x3, 185x3, 205x3, 225x3
5.GHR- 2 sets@BW

Excellent session!! Lower back and hams are toast!!! The SSB is excellent for box squats and speed was great on the 205, good on 225 and I felt strong on the heavier sets, but speed was definitely slower.

Suspended GM's with the SSB are horrible. I was seriously more rounded over than you can probably imagine someone rounded over. I just don't see these helpinp me much. I'll stick to the straight bar and cambered bar on those. Switched to the straight bar and added bands. Just finished of my back with a set of 10.

Decided to rock some zerchers off the floor for triples. These finished me off completely.

Speed bench on Thursday.

Chris Rodgers
02-05-2003, 04:49 PM
I just want to say that my entire back is sore as fuk!! I'd say anyone interested in getting a strong back get your hands on a Safety Squat Bar!! Muscles from my neck all the way straight down the middle of my back to the bottom are torn up. :D

02-05-2003, 04:53 PM
How is it on your shoulders?
I remember louie saying that it poped hjis outta place a bucnh of times.
P.S. Louie= freak

Chris Rodgers
02-05-2003, 07:53 PM
Shoulders are fine. My neck is sore.

I have 31 days til my next meet. This is what my meet schedule will most likely look like for this year:

3/8- Unsanctioned full meet in NJ. I will weigh ~153-155 nd compete in the 165 lb class. I will total over 1100.

6/21- Unsanctioned push/pull in NY. I will compete again in the 165's. I will weigh whatever. Most likely 155-160ish. I want to hit ~300 on the bench here.

10/25- AAPF Southern States PL Championships- Here I will diet down to the 148's. This will be my last full meet as a Junior. I plan to go over 1200 here.

12/6(I think)- USAPL NY State push/pull champs- this will be my very last meet as a Junior. I will most likely compete in the 165's. I'll look to grab a few more state records here.

02-06-2003, 06:16 PM
Originally posted by LATMAN

3/8- Unsanctioned full meet in NJ. I will weigh ~153-155 nd compete in the 165 lb class.

Thank you so much!

Btw, i got a Glute ham raise too.. it kicks ass

Chris Rodgers
02-06-2003, 07:06 PM
Nice. Same one that I got?

DE bench
1.Speed bench- close 125 lbs 3x3, med 135 lbs 3x3, wide 145 lbs 2x3, close 145x3
2.Close grip bench- 185x1, 215x1, 235xmiss
3.Lying DB ext. on floor- 20's 2x10, 25's 2x8, 20's 2x10
4.Wide grip cable rows- 150 lbs 2x8, 170 lbs 2x5
5.Suitcase lifts(Farmers bar)- 105x5, 155x3, 185x3
6.Face pulls- 5 sets
7.Bench lift-off holds- 315x1(5 sec), 1(5 sec), 1(~25-30 sec)

Good session. Nothing crazy. Speed was good. Missed a PR close grip attempt half-way up. Hit the triceps, lats, delts and even obliques hard. Those suitcase lifts are brutal. Hanging onto 315 for what seemed like forever on the bench holds killed me too.

I'm taking a course all weekend long to get certified by the AFAA as a personal trainer/fitness instructor. Just figured I may want to go that route in the future and it might be a good way to make some extra cash.

02-06-2003, 08:18 PM
nope, i got a 200$ one from megafitness.. its great though

Chris Rodgers
02-09-2003, 07:24 PM
Heavy squat/dl
1.Sumo deads(full gear)- 365x1, 385x1, 405x1, 425x1, 450x1, 470xmiss, 405x4
2.Box deadlifts(4.5" box)- 315x1, 365x1, 385x1
3.Side bends- 100x5, 155x4

Decided to go heavy on Saturday. I am going light on Tuesday and pretty heavy again in our little practice meet on Saturday next week. I was happy with 450. It's the most I've pulled sumo in quite a while. I also had to wake up at 6:00 for the Personal trainer course and didn't train until 7:30 at night. I was pretty shot.

Got a PR on the box deadlifts. The bar is basically on my feet when the lift starts there. Lockout is a biatch!

Weight is pretty consistent at ~154-155.

Chris Rodgers
02-09-2003, 07:31 PM
ME bench
1. 4-board press- 225x3
2.Shirted 3-board press- 255x3, 2-board- 275 lbs 2x1, 1-board 255x1
3.Reverse band press(light band)- 225 lbs 2x8, 275x1
4.Band pushdowns(med/light/mini)- 100 reps total
5.Curls- 4 sets
6.Face pulls- 6 sets

Pretty good session. Didn't max on anything, but went pretty heavy. Got some more shirt work in. Next weekend I'll go to the chest during our practice meet.

Had to be up early again today for the last day of our personal training course. Got tested today and I feel confident I passed. I'll get the results in 4-6 weeks.

So after that long weekend of waking up early and sitting in class, I am very satisfied with my training for the weekend. Tuesday will be pretty light and then I will set up my lifts to hit pretty much 1100 even at our practice meet. Werd.

02-09-2003, 08:00 PM
How long did it take your Fury to get in? I ordered one on Wednesday, and they said six weeks, but I heard they are slow. I've got a meet May 3, think I'll have enough time to learn the shirt?

Chris Rodgers
02-09-2003, 08:09 PM
I think you will, unless they totally screw you. Have you ever used any kind of shirt before? If not, it will take a bit longer to get used to it.

I got my first shirt 2 days before a meet and I still hit a big PR in the meet. As long as your shirt fits well and you have at least a few weeks with it, you should be fine. Good luck with that, my Fury was a great investment.

02-10-2003, 12:08 AM
Right now I'm using an Inzer HPHD. In fact, I cut the back today and plan on using it as a training shirt for the middle part of this cycle. I hope this doesn't mess up my form when I get to the Fury. I heard the groove is lower than with the Inzers.

02-11-2003, 04:52 AM
c.u. fan- I ordered a custom tailored dual quad from them, and got it in 8 weeks after they told me 6....hopefully in your case since they're not custom making it, you'll get it sooner.

02-11-2003, 05:40 AM
Wow, there is going to be a knowledgeable PT out there? LATMAN, what personal training course are you taking?

02-11-2003, 09:55 AM
Latty, i freind of mine just got a fury and we tried it last night but i wasn't sure if it fit right. It was loose looking around his chest but tight on the arms. He's only a 132 so i found it pretty hard to gauge how tight it should be around him.
How's yours fit on your chset and what size shirt do ya have and how bigs your chest?

Chris Rodgers
02-11-2003, 03:10 PM
ND- I took a three day course held by the AFAA. I am confident I did well on the written and practical. I won't have results for 4-6 weeks though.

Adam- I think my relaxed chest is ~40 and mine is a size 40. It fits pretty tight on the arms(could be tighter) and is fairly tight across the chest. I could definitely use a 38, not sure about smaller.

Chris Rodgers
02-12-2003, 03:12 PM
Light sq/dl/bench
1.Box squats w/SSB(12"/narrow)- 155x2
2.Squats(loose briefs)- 185x5,2,2,2
3.Box deadlifts(4.5" box)- 225x5, 315x1
4.DB press on stability ball- 3 sets

Light session. Gonna do a practice meet this Saturday and go pretty heavy.

Weight- ~155

Chris Rodgers
02-15-2003, 05:04 PM
Madhouse Gym Practice Full Meet

Everyone except Scot is basically just over the limit for their weight class. I could still gain 12 lbs and be in the same class. Pete will most likely just lose the 3 lbs and compete at 242. Nobody really tried to make weight for this practcie meet.

Alison- 135-160-185(miss)
Billy- 185-205-225
Joey- 275-300-315
Chris- 350(miss)-370-395
Scot- 395-435-475
Jeremy- 405-425-455

Alison- 80-90-100(miss)
Billy- 205-225-235(miss)
Joey- 225(miss)-245(miss)-265(miss)
Jeremy- 235-245
Chris- 265-270(miss)
Scot- 295(miss)-315-325
Pete- 430(miss)-450-465(miss)

Alison- 175-195-210-225(miss)
Billy- 315-365-375(miss)-375
Joey- 360-380-390(miss)
Chris- 405-440
Scot- 405(miss)-405
Jeremy- 425-455(miss)-455

Alison- 160-90-210-460
Joey- 315-(bomb)-380-695
Billy- 225-225-375-825
Chris- 395-265-440-1100
Jeremy- 455-245-455-1155
Scot- 475-325-405-1205
Pete(bench only)- 450

Everyone did great!! Most of the misses weren't actualy missed, they were given reds on technicalities. For example Joey hit his first two benches, but the first he tapped the hooks on the way up and the second he didn't wait for the press command. I made my first squat, but it was so light I flew back with it out of control. When I get the pictures back I'll try and post some. I'm prou of everyone, especially mah baby who hit a bench and dead PR. :D

the doc
02-15-2003, 05:17 PM
sounds like a blast latty! Great work !

02-15-2003, 07:18 PM
Nice lifts LATMAN!!!! :strong:

02-16-2003, 11:38 AM
woohoo latty!!! :)

02-16-2003, 11:41 AM
AWESOME job Latty!! :thumbup::thumbup:

I didnt realize that your bench was at 265, good work man. Impressive as hell.

Chris Rodgers
02-17-2003, 02:53 PM
Assload of snow heavy bench day
1.Bench press- 205x3, 210x3, 225x1, 2 sets @ 95 with mini band doubled around wrists(works on trying to pull the bar apart).

That's it. I actually felt weak, but said fuk it anyway. I was bored and there is snow everywhere.

Also shoveled snow for like an hour and a half. It's up to my knees!!

Chris Rodgers
02-18-2003, 07:06 PM
Heavy sq/dl
1.Rack pulls(7.5")(belt)-405x2, 440x1, 465x1, 485x1, 505xmiss
2.SLDL- 315x5, 365x3, 325x5, (straight back)-225x8
3.GHR- BWx8, BW+mini bandx12, BW+2MBx12
4.Standing abs- 4 sets

Good session. My back wasn't 100% from all the shoveing, but I felt pretty strong. Had the plates 7.5" from the ground on rack pulls. Really shows how weak my lockout is. The SLDL were done out of the rack with the plates 3" off the ground. I would pull the first rep from the pins and then go down just higher than the pins and reverse. These hit me hard. I am going to be doing these a lot after my meet so I wanted to see where I was on them.


Chris Rodgers
02-20-2003, 06:36 PM
Got my Double Denim bench shirt today!! Had to try it out.

Heavy bench
1.Shirted 4-board press- 225x3
2.Shirted 3-board press- 255x3
3.Shirted 2-board press- 270x1
4.Shirted bench- 265x3(no touch), 275x3(no touch), 275x1(no touch), 285x(no touch)
5.Decline 5 boards(close grip/4.5" decline)- 225x6, 245x3, wide- 275x1
6.Overhead pin press- 125x5, 135x2
7.Face pulls- 5 sets

Dang!! This shirt is crazy. We kept adjusting it up and down to see if I could get something to touch. Not happening. Next time I put it on I am gonna see if Chris Taylor will help me work with it. He benches 600+ and knows a ton about bench shirts. He is also only like 45 mins away. Without any other tips I think I need 300 or so to touch and I don't have the triceps to push that up...yet.

There is a lot of heavy board and lockout work in my future.

Chris Rodgers
02-22-2003, 07:24 PM
1.Box squats(14.5")- 185+purple bands 8x2, 225+PBx1, 275+PBx1
2.Pull thrus- 2 sets

Got the box squats in and I was feeling pretty beat up. I cut it short because I knew I was going to be in for a long day(went to Iron Island to help Pete and learn to use my shirt).

1.Shirted bench(DD)- 225x3(no touch), 255x1(paused), 275xmiss

I touched something!!! They showed me some tips and I can now adjust the shirt so I can touch lighter weights. My triceps, shoulders and elbows were just too shot from Thursday's heavy work to press up any more than the 255. I'm gonna have one more session in ths shirt before my meet and I will decide then what shirt(s) to use at the meet.

On a side note, I saw Chris Taylor squat 700 deep in briefs and absolutely smoke it. One of his partners did 530 for 2 sets of 8 deep as hell and totally raw. Pete did all three lifts today and hit 635-460-600=1695...and he had more in him.


Paul Stagg
02-22-2003, 08:15 PM
It's awesome that you get to lift with such strong guys.

Chris Rodgers
02-25-2003, 05:50 PM

Did some light AR type work. Few sets each of triceps and rear delts with bands. I also did some light rows. Heavy shirted bench on Thursday.

Chris Rodgers
02-25-2003, 05:59 PM
Heavy DL
1.Sumo deads(Hardcore+briefs)- 345x1, 455x1, straps up- 455x1, 465xmiss, 425x1
2.Box deadlifts(4.5" box/belt only)- 315x1, 390x1, 405x1
3.Zerchers- 315x2, 345x1
4.GHR- couldn't do more than a few, calf cramp
5.Abs- 6 sets

Exellent session. Decided to just go real heavy and nail my back. This is the last heavy pulling session before my meet.

Technically I hit PR's on all the lifts. My best ever deadlift is 460. This is the first tme I have pulled 455 in a long time and also the first time I have pulled it more than once on one day.

My best box deadlift at that height was a slow 385. I smoked 390 today and hit a well-fought 405 as well. I tell ya it's a real long pull, especially coming from a ~16" ROM sumo in wrestling shoes and then going to a ~26" box dead in Chucks. Felt good to get the 4 plates.

My best zercher ever was 335. 345 was very hard going down, but once it touched my thighs I smoked it. The hardest part was hanging onto it and getting down to the thighs.

Weight: 155-156

11 days out


Chris Rodgers
02-27-2003, 07:56 PM
Heavy bench
1.Bench press(Double Denim)- 225x1(no touch), 250xmiss, 250x1, 270x1(no touch), 270x1, 300xmiss, 245x1, 245x1, 260x1, 275x1, 275x1
2. 5-6" lockout- 295x1+hold
3.Face pulls- 6 sets

ACE!! Bench PR and it was after a helluvalotta pressin. I really learned a lot about the shirt today and felt much better by the end.

I messed around with the belt off, then on, then off again. I realized that the shirt become much tighter with it on. The weights it takes to touch with the belt on are too much right now. Th 300 attempt was just to see what it would take to touch with the belt on and shirt pulled down tight.

I did all the set up until the 300 miss. Then I stopped and was going to throw on my Fury and for a single or two. I searched for about 30 mins and couldn't find it anywhere. I was really pissed and threw the denim back on. Glad I did.

The 275 is a PR and I hit for two singles. Sweet.

I'm gonna go denim for all three attempts at the meet.

Chris Rodgers
03-03-2003, 03:27 PM
My back was rather tight from all the heavy lifting all week so on Saturday I just did a light AR day with some light goodmornings and squats.

Later that day my girlfriend and I adopted a puppy! She rocks. She's 10 weeks old and she bites like a muthafugga. We aren't positive what she is. They told us a lab mix, but they weren't certain. She looks to have some traits of an Akita in her. She's gonna be big, whatever she is. We named her Lea(like Princess Lea). So I spent the last few days helping take care of her(she lives with my gf).

5 days out from the meet.

Note to self:

EAT and drink plenty of WATER!!

chris mason
03-03-2003, 06:41 PM
Good luck at the meet!

Chris Rodgers
03-04-2003, 05:54 PM
Thanks. :)

Lifted today. Last training before the meet. Went real light with some GM/squats, deads and db bench. Weight= ~151

4 days out.

03-04-2003, 06:14 PM
good luck man

03-04-2003, 07:11 PM
I probly wont be on here till sunday so good luck!
Break some PR'S

P.S. Tell can' hes a midget:)

Chris Rodgers
03-09-2003, 11:07 AM
I did the same meet that I did as my first meet(last year) yesterday. We brought 8 people with our team and for 5 of them it was their first meet. I was very proud of everyone. Lot's of PR's were hit and everyone totaled. Even my 'little' cousin(he's bigger than me, but only 15) went 9 for 9 and hit PR's on both squats and deads and matched his PR on bench. My girlfriend had an awesome fight to pull a 220 PR deadlift for her last lift. I was very proud of her on that. Anyway, my meet went like this:

Weight- 152 WTF. I was weighin like 5-7 lbs light all week(146-148), even the morning of the meet. They used a really old balance scale that was hard to read and I can't imagine he was getting accurate readings. One particular guy I know got on the scale at 149. Didn't believe it, went outside and jogged around for 5 minutes and weighed 145. Yea, ok. Whatever, I was there to lift, not argue and it was just an unsanctioned meet anyway.

375-miss(read below)
405-pretty easy. Felt good for another 10-15 lbs

245- no problem
270- little slow, but got it.
280- few inches off the chest/missed(brought it too low)

Subtotal: 675

405- felt like the bar
435- not too bad
455- bit tougher, but smooth

total: 1130 PR

I was quite happy with this. I came in wanting a PR total and got it. If I weighed in accurately I would have gotten a 7.5xBW total. I went 7 for 9 which is a PR and also the first time I went 3 for 3 on deads.

I didn't know what happened to me on my first squat. The rack was very weird and unstable, but I still figured I'd smoke that weight. Especially when I took it again and moved it friggin fast as hell. Then we got home and watched the tape. We all started laughing our asses of when we saw me getting all ready, walk up to the bar, get set and oh wait he forgot to buckle his belt. I did the lift with the belt on the last hole which is where I keep it inbetween attempts. I alway tighten it right before I go out. I push off the belt hard and that is what stabilizes me. On the attempt you see I go down fine and as I start up I am very shaky and lose it. Dumbass. Cost me a squat PR too because I played it safe and took that weight again on the second and only jumped to 405 for my third(should have been my second attempt). Oh well.

03-09-2003, 12:31 PM
nice job latman, do you see a bwx3 squat in the future at your weight ?

Chris Rodgers
03-09-2003, 01:12 PM
Thanks man. Defintely, I'll be shooting for that this year.

03-09-2003, 01:20 PM
Great job at the meet man, I don't keep up on PLing a lot, but you never cease to amaze me. 1130 is incredible, especially at a bodyweight of 150 pounds give or take.

03-09-2003, 01:21 PM
Good Job Latty. How did you place in each of the lifts and overall?

Chris Rodgers
03-09-2003, 01:29 PM
Thanks guys. I forgot to add that. I placed first out of 5 in the 165's. I was a very light 165 though(probably damn close to 148). My buddy placed second in my class with a 955. So the other guys in the class weren't much competition. I belive they were younger than me. It was a great time though.

03-09-2003, 04:58 PM
Awesome job on the squats! There coming along really good now.

How did the other fella's do?

03-09-2003, 05:04 PM
Excellent work!!!

Chris Rodgers
03-09-2003, 06:36 PM
Thanks. Everyone did great. Some were dissapointed that they hit their easy openers then had issues with big second jumps. So there totals really don't reflect what they can truly lift, but I was proud of everyone who got their first total on the board(6 of our group got their first total).


Alison- 475
Mary- 510
Billy- 860
Joey- 955
Jeremy- 1090
Latty- 1130
Scot- 1175
Peter- 1635

Bent Bar Crew in the hizzy.:p

03-09-2003, 10:20 PM
1130 is friggin' great Latty, nice work, keep it up. Deadlift is still friggin' insane man, I cant get over how much your deadlift seems to tower over your bench and squat. Keep up the hard work. Soon youre going to hit 5 plates on deadlift, thats gonna be nuts.

03-09-2003, 10:56 PM
Awsome Work Latty! :)

Paul Stagg
03-10-2003, 08:29 AM

03-10-2003, 10:50 AM
Jebus Latty, you won the 165's at ~148? Nice work!!!


Saturday Fever
03-10-2003, 11:00 AM
That's badass!

chris mason
03-10-2003, 03:21 PM
Nice job Chris, and no, I don't need pictures to prove it!:D

Chris Rodgers
03-10-2003, 05:46 PM
Thanks to Deceiver I may have video online of my 405 squat as soon as tomorrow. I'll post the link if he gets it working. If my scanner was working I could post some pics. We'll see what happens there.

Back at it.

Raw bench+assistance
1.Close grip bench- 185 lbs 3x3, 190 lbs 2x3
2.Reverse grip bench- 3 board- 185x3, no board- 160x3, 175x3
3. 3 board press- 185x3, 195x3, 205x3
4.Wide grip chins- BWx8, +25x5, +45x3
5.Face pulls- 4 sets

This was a good workout. This was a good amount of volume, especially 2 days after a meet. Felt good and lifted well.

Tomorrow is ME sq/dl.

03-10-2003, 06:06 PM
Congrats dude! That's some pretty impressive numbers on top of you being around 150lbs.

p.s. you might want to add 5lbs to your non-sactioned total. :D

Chris Rodgers
03-10-2003, 06:20 PM
Thanks man.

The 460 pull was done in a deadlift only meet. I only coun the total if it was all done on the same day. :D

03-11-2003, 02:55 PM
What is the difference between a non sanctioned meet and a sanctioned one?

Chris Rodgers
03-11-2003, 03:16 PM
Sanctioned means the meet is run by one of the powerlifting federations such as USAPL, APF, IPA, etc. Unsanctioned just means it isn't ran by one of them, no records can be broken, no official totals set, any type of equipment is usually allowed and in most cases judges are more laid back and not as strict.

Chris Rodgers
03-11-2003, 05:56 PM
ME sq/dl
1.Reverse band deads(~130 at bottom/0 last few inches)-conventional- 425x1, belt on- 505xmiss, 475x1, sumo- 335x1, 445x1, 485x1, 500x1
2.Zerchers- 225x3,315x3, 335x1, 225x12
3.BB Shrugs- 2 sets@ 245 lbs, 1 set@ 90 lb DB's
4.Abs- 7 sets

Good session. I'm shot! 505 got up to where the bands let off and I couldn't lock it. 475 was hard after that so I decided to finish off sumo. I can't go as wide as I like sumo on these because it's in the rack, but it was good enough. My old PR was either 495 or 500, so hitting this right after the meet was good. Got to break in the 100 lb plates too. :D

Zerchers were nasty, especially the set of 12. I nearly puked on the last rep and had to lay down for a minute, lol.

Did some shrugs, hadn't done them in ages.

Hit the abs hard and was done. I'll be hurting tomorrow!!

Shirt work on Thursday. I'm fookin possessed right now and I have a very good feeling about our training over the next few months leading into the next meet. I'm very focused and I'm ready to tear it up! I can't wait.

Chris Rodgers
03-13-2003, 07:30 PM
Shirted bench+assistance
1.Bench press(DD)- 225x3, 235x2, 250x2, 260x1
2. 5-board press- close- 245x5, wide- 275x3, 295x3, 315x3
3.Seated rows(wide)- 150x5, 170 lbs 3x5
4.Front raise/face pull superset- 3 sets

Great session. I feel even better in the shirt. I was able to touch every rep today and I brought the bar where I wanted(not too low).

Decided to leave the shirt on for 5-boards. Not sure how much it helped but I hit a big PR. ACE!!

Hit the lats and delts and was done. We had 7 people lifting today and two were new. They liked it and we gladly welcomed their energy and enthusiasm. This gym is getting damn strong.

Chris Rodgers
03-15-2003, 12:55 PM
DE sq/dl
1.Box squats w/SSB(14.5")- 190+LB 8x2, 225+LBx1, 275+LBx1
2.Snatch pulls- 95x5, 135x3
3.Power cleans- 135 lbs 2x1, 155 lbs 3x1
4.Speed deads(Conv./2" mats)- 275lbs 3x1, no mats- 275 lb 2x1, 325x1
5.GHR- BWx8, +mini bandx12, +2MBx12, +LBx12,8
6.Abs- 7 sets

Great session. Felt real good on the box squats, good speed.

Messed with some Olympic lifts after. Figured these would only help with exlosion as well as upper back strength. Not 100% comfortable on these still.

Speed deads were good. 325 was too slow for my liking, but still fast.

GHR killed me. Worked up to the light band. Those were a bitch!! Then some heavy abs and I was done.


Bench on Monday.

Chris Rodgers
03-17-2003, 06:24 PM
Raw bench+assistance
1.Bench press- wide 185x2, 210x3, med- 205 lbs 2x2
2.Floor press w/chains- 135+CHx3, 165+CHx1, 185+CHx1, 195+CHxmiss, 195(no chain)x3
3. 3-board press- 185x3, 205x3, 215 lbs 2x3, 245x1
4.Chins- BW 3x8
5.Face pulls- 6 sets

Pretty good session. Felt a little weak on floor presses. Everything else felt good. Next week this day will be a speed day and easy on volume.

Tomorrow is ME sq/dl. Maxing on 12" box squats with the SSB!!! Can't wait.

Chris Rodgers
03-18-2003, 06:04 PM
ME sq/dl
1.Low Box squats w/SSB(12")- 205x1, belt- 245x1, 265x1, 285x1, 300x1
2.Zerchers off pins(knee level)- 275x1, 300x1, 320x1, 330x1
3.Arched back GM's- 185x5, 205x5
4.Reverse hypers- BWx8, +MBx8, +2MBx8, +3MBx8, BWx25
5.Abs- 3 sets

Excellent!! Very happy with the 300 on box squats. Used a narrow stance, belt only. The SSB pulls you way forward and really makes these a bitch!!

Zerchers off pins were sweet too. These were done with no belt. Just decided to keep on going and go for a PR. 320 and 330 were both PR's and I think I had more in me. Hardest part is keeping the bar in my arms.

Did some AB GM's and really worked on my arch. I was arching extra hard and these felt great. I'm gonna do these for a few weeks and try and work up in weight slowly, keeping a good arch.

Reverse hypers felt real nice on the back. Hadn't done them in ages. Some light abs and I was done.

Shirt work on Thursday!

Chris Rodgers
03-20-2003, 06:42 PM
Shirted bench+assistance
1.Bench press(DD)- 225x5, 240x3, 255xmiss(groove), 260x1, 260x1
2. 5-board press(DD)- 275x3, 300x3,3,4
3.Standing DB press- 50'sx3, 60'sx3, 65'sx2
4.DB row- 80x5, 100x5,5
5.Face pulls- 6 sets

Good session. Hit a 5 rep and 3 rep PR in the shirt. 255 fell towards my face. I was looking for a double with the 260, but missed the second rep near lockout on both sets.

Worked my lockout with 5-boards and hit some heavy shoulder presses. Felt fine with these. Little weak by the time I got to the shoulder presses. Finished with some lats and face pulls fairly heavy. Everything good here.

Next week I am doing speed work on Monday and then I think I'll take a heavy rep on Thursday in the shirt. I'll see how I feel.

DE sq/dl on Saturday.

Chris Rodgers
03-22-2003, 11:45 AM
DE sq/dl
1.Box squats w/SSB(14.5")- 205+LB 8x2, 235+LBx1, 285+LBx1
2.Sumo deads- 335x1, 425x1, 465xmiss, 465x1, 475xmiss
3.Pull thrus- 5 sets up to 180 lbs 2x12
4.Abs- 6 sets

Great session. Box squats went well. Next week is the last week of this wave and then I will go back and use the straight bar for 3 weeks. Speed was good.

Holy fookin deadlift PR batman!!! It's been a long time coming. I usually would do speed pulls here, but decided to try out my new form on sumos. I used full gear with straps up. Considering it was my first time trying them this way and it was after 10 sets of box squats, I am damn pleased with this PR!! I missed 465 at the knees the first time. I decided to lose the chucks and put on my wrestling shoes and some baby powder. Freakin smoked 465 with no hesitation. Held it at the top for a while and just looked around and think I even said something, I can't remember, lol. If I hadn't hit it so easy, I wouldn't have tried 475, but I had to. ;)

Finished with some pull thrus to finish off my hips and glutes and then nailed the abs.

Sumos- I used to sumo much the way I saw Chuck V do them on the old Westside videos. I would grab the bar pretty much straight-legged and then dip my hips to start the lift. Today I experimented and liked trying to arch my back hard and creep down to the bar slowly filling up with air. With my head never looking at the bar, I would grab it with my left hand then the right and take the slack out and pull straight up like a mofo. Seemed to work well and I'm only gonna get better at it. When we max our pulls in probably the next 5-6 weeks or so I will use this technique and go for 475+. Werd!

Weight- ~151-152

Chris Rodgers
03-22-2003, 05:33 PM
Went outside a little bit ago and did some farmers walk. Worked up to ~153 lbs in each hand for 150 feet with 2 turns. I did this in under 40 seconds. This is the amount of weight and distance I will have to go in August. Not bad to be where I'm at with 6 months to go and no real training for it.

Chris Rodgers
03-24-2003, 06:13 PM
Raw bench+assistance
1.Bench press- 95+MDx3, 135+MDx3, 155+MDx3, 175+MDx1
2. 3-board press- 175+MDx3,3, 195+MDx1, 205+MDx1
3.Bench press- 135+MDx3,3, 155+MDx3,2
4.Lats w/bands- 4 sets
5.Rear delts- 4 sets

Great session. I was gonna do speed work, but then decided just to do some moderate volume with mostly triples.Used bands on all sets. Actually ended up hitting a few PR's.

ME sq/dl tomorrow. I am maxing conventional deads with 2 minis doubled per side. Should be interesting.

Chris Rodgers
03-25-2003, 08:45 PM
ME sq/dl
1.Pulls against bands(Conventional)- 225+2MDx1, 255+2MDx1, 285+2MDx1, 300+2MDx, 315+2MDxmiss
2.Rack pulls(9"/sumo)- 405x1, 495x1, 515x1, 530xmiss
3.Arched Back GM's- 185x5, 225x5, 245x3
4."Monolift" holds- 365x1, 425 lbs 3x1
5.Abs- 4 sets

Good session. The pulls had about 200+ lbs of added tension at the lockout. Lockouts were a bitch on these but I was very pleased with 300.

Rack pulls were more for grip and just being accustomed to the heavier loads in a sumo stance. My rack lockouts are never much more than my full deads.

Worked on some arched backs and jut some holds done off the pins as if I were going to squat out of a monolift. AB's were real good. Holds felt odd.

Heavy shirt work on Thursday.

Chris Rodgers
03-27-2003, 06:53 PM
Shirted bench+assistance
1.Bench press(DD)- 225x1(no touch), 255x1(NT), 285x1(paused),295xmiss
2. 5-board press(DD)- 295x3, 315x1, 335x1, 350x1
3. 4-board press(DD)- 315x2, 330x1, 345x1
4.Lying DB ext.- 30's 2x6, Tate- 30'sx6, 35'sx10
5.Underhand BB rows- 165 lbs 2x5, Chins- BW 2x8
6.Face pulls- 3 sets

Huge session!!!! PR's all over the place! 285 was paused and blew up off the chest. I had to fight the lockout, but it went. Very pleased with this. 10 lb PR!!

My best 5 and 4 board presses coming in were 315 and 285 respectfully. So I blew those away. It's amazing to think that a denim shirt can make that much difference on such a high board. Felt great to have that heavy weight in my hands and be able to press it.

Finished with some more triceps, lats and delts. Great day!

Weight- 153

DE sq/dl on Saturday.

Chris Rodgers
03-29-2003, 05:20 PM
DE sq/dl
1.Box squats w/SSB(14.5")- 215+LB 8x2, 250+LBx1, 295+LBx1
2.Sumo deads(hardcore/straps up)- 385x1, 425x1, 445x1, 475x1
3.Abs- 7 sets

Excellent!! Box squats went well again. This was the last week of the three week wave with the SSB. Next week I'll start over with the straight bar.

Hit another PR on sumos!! Wasn't supposed to go heavy, but had to try the new suit. Was very tight and seemed to work well. The new form seems a lot better as well.

Also went to Iron Island after the session and saw some great lifting. I saw a very strong 730 squat by Chris Taylor. Also saw one of his training partners hit 650 for 5 with just a belt!!! Plenty deep too. That may be the strongest set for reps I have ever seen in my life!

Very good week for me. I hit a PR every day I trained.

Chris Rodgers
03-31-2003, 05:59 PM
Raw bench+assistance
1.Bench press- 95+Chainsx3, 135+CHx3, 165+CHx3, 175+CHx3
2. 3-board press- 185+CHx3, 195+CHx1, 205+CHx1, 215+CHx1
3.Bench press- 155+CH 2x3, 165+CHx3, 185+CHx1
4.Chins- BWx5, +25x3, +45x3, +55x3, BWx10
5.Rear delts- 7 sets

Excellent session. Hit a bunch of PR's again. This is pretty much what the raw days are gonna look like. I'll rotate every week between bands, chains and raw weight. I'll go for a PR to the chest of somewhere between 1-5 reps. Then I'll move to a 2 or 3 board and hit some more sets before finishing back on the chest.

Went heavier on chins than I have in a while. Felt pretty strong. Finished with a bunch of rear delts.

Training has been very good! I'm very focused and determined to get stronger!! I feel like the crew is feeding off my intensity and me off theirs. Werd! :strong:

chris mason
03-31-2003, 07:07 PM
Good job dude!

Oh, and 650 for reps with just a belt is very impressive. What does that guy do in full regalia?

Chris Rodgers
03-31-2003, 08:29 PM
He is new to equipment, so they have been breaking him in easy. He tries on a pair of briefs after he squats and does some 'lighter' sets with like 520 or so. He will go over 700 raw and then once he gets used to the equipment I could see him going over 800.

Chris Rodgers
04-01-2003, 06:04 PM
ME sq/dl
1.Suspended GM's(39.5"/med stance/straight bar)- 185x3, 215x1, 240x1, belt- 255x1, 275xmiss, 265x1, 275x1
2.Box deadlifts(4.5")- 345x1, belt- 410x1, 2"- 430xmiss, floor- 430x1
3.GHR- 4 sets @BW
4.Reverse hypers- BWx10, 3 sets @ 1 mini
5.Abs- 3 sets

Another good session. Hit a few more PR's. Coming in my PR with a belt on the suspended GM's from that height was 240. I hit that beltless and then went on to hit a 35 lb PR with the belt. My PR on the box deadlifts was 405 and I hit a hard fought lockout with 410 for a PR.

I was shot after that and really finished myself off with some higher rep assistance work.

Shirt work on Thursday.

Chris Rodgers
04-03-2003, 07:58 PM
Shirted bench+assistance
1.Bench press(DD)- 225x2, 250x3, 260x2, 270x1(no touch), 275x1, 275x1
2. 5-board press(DD)- 315x3, 335x1, 355x1, 365xmissx2
3.BB rows- 135x5, 155x5, 135 lbs 3x8
4.Rear delts- 4 sets

Another good session. I hit 3 PR's today and had a few near misses at others. I tried for a double with the 275 and just missed the lockout. Also got the 365 on boards to about 1/100 of an inch from lockout and just couldn't pop the elbows.

I looked at my journal. I have had 15 sessions since the meet. The last 14 I have hit at least one PR in. Nothing wrong with that.

Box squats on Sat.

Chris Rodgers
04-05-2003, 04:38 PM
DE sq/dl
1.Box squats(14.5"/straight bar)- 190+LB 8x2, 13.5"- 235+LBx2, 14.5"- 285+LBx2
2.Squats w/bands- 185+LBx3, 225+LBx3, 275+LBx1, wraps- 315+LBx1, 365+LBx1, straps up- 390+LBx1, 405+LBxmiss(pulled forward), no bands- 405xmiss(balance)
3.GHR- BWx10, raised 10"- BWx12, +10x12, +25x6, BWx6
4.Abs- 6 sets
5.Hammer curls- 10's 2x20(for tendonitis)

Well, I hit a PR again. I wanted the 405 soo bad!! I feel like I didn't take in enough air and when I started up I started to come forward and just couldn't pop it up. 390 was nice and strong!! With the bands that is ~465 at the top. By the time I took the bands of I was pretty shot and just felt weird without the bands. My balance was little off and I just missed it. I'll just remember not to take the bands off next time.

Really nailed my hams and abs and then I was just completely shot! Another good day!

Chris Rodgers
04-07-2003, 06:48 PM
Raw bench+assistance
1.Bench press- 185x2, 205x1, 220x2
2. 2-board press- 225x3, 245x1, 250x1
3.Bench press- 200x4, 225x1, close- 185x4
4.Tate press on floor- 35'sx10, 40'sx10, 45'sx10
5.Wide grip pulldowns- 150x8, 170x6, Chins- BWx10,8
6.Rear delts- 6 sets

Another great session. Hit a few more PR's. 16 straight workouts with a PR now!

ME sq/dl tomorrow. Hitting a max off of a 10" box with the SSB. Should be crazy!!

Chris Rodgers
04-08-2003, 05:51 PM
ME sq/dl
1.Low box squat(10" w/SSB)- 205x1, belt- 245x1, 265x1, 285x1, 300x1, 315x1
2.Deadlift lockouts(5"/conv.)- 335x1, 425x1, belt- 515x1, 605x1, 635xmiss, 635x1
3.Zerchers- 225x6, 245x6, 265x6
4.GHR- 4 sets@ BW
5.Abs- 6 sets

Another great session! 17th straight with a PR. My PR on box squats from 3 weeks ago was 300 on a 12" with the SSB. This was 2" lower and I didn't feel too good coming in. I was lifting shiat all day at work and I didn't eat after 12:00 and I lifted at 5:30. I did these with a narrow stace and belt only. It was all aggression, intensity and drive to get stronger that lifted the weight. I'm doing this in every workout now and it is working. I never just go through the motions. I get in there and tear it up until I can barely move.

The dead lockouts were mainly for grip and to just feel the heavy weight. Very short ROM on these. When I pulled the bar only it moved ~5". When I pulled 635 it moved ~1" and I was fully locked out. Thank God for bent bars and spinal compression, eh? :p

Shirt work on Thursday!!

Chris Rodgers
04-10-2003, 06:27 PM
Shirted bench+assistance
1.Bench press(DD)- 225x2(NT), 255x1(NT), 275xmiss(groove), 280x1(NT), 295xmiss, 270x1
2. 4-board press(DD)- 295x3, 315x1, 330x1, 350x1
3. 5-board press(DD)- 360xmiss, 360x1+ 8-10 sec hold
4.BB row- 135x5, 155x5, 165x5,5, 175x5, 135x8,8
5.Rear delts- 6 sets

Workout started off a little shaky. Shirt reps weren't going very well. I kept pulling down the shirt a little off from where the sweet spot was. Just have to keep learning.

Finally PRed when I got to 4-boards and then another 5 lb PR on 5-boards. I held the last one for a long time at lockout because I kept missing the heavy boards at the very top like .3333" from lockout. When I locked it out just held it comfortably showing total control.

More squatting on Sat!!

04-10-2003, 07:10 PM
Man, this westside is some wierd ****.

What does it mean by 'groove'? And I find it both interesting and impressive that you can miss a weight, then have success at a higher weight, then miss again on a higher weight than the success, and then hit on an even higher weight than the second miss.

I mean, its all the shirt, we know that much already. :D

Chris Rodgers
04-10-2003, 07:50 PM

The bench stuff I'm doing isn't Westside. It's basically two heavy bench days, one raw and on in the shirt.

When I wrote "groove" I meant I missed the lift because I came out of the goove on the way down. I didn't have the shirt set exactly right and when it touched the chest it put my left arm/shoulder in a weird position and I couldn't recover enough to press it up.

The shirt can press 280 by itself...I just push up the last 5 lbs. ;)

Chris Rodgers
04-13-2003, 12:35 PM
DE sq/dl
1.Squats(briefs/hardcore)- 225x1, belt- 275x1, wraps- 315x1, 365x1, straps up- 385x1, 420x1
2.GHR- 3 sets
3.Abs- 3 sets

Sweet!! 10 lb squat PR and it was strong!! Today was supposed to be box squats, but I wanted to experiment with my new squat style which worked very well. If you saw the video of me at the meet you noticed that I was coming down very fast and then popping up. Yesterday I was going down very slow and keeping my arch and then exploding up when I got the call. It worked great and I am looking forward to some big squats in the future.

Benching with bands on Monday!!

Weight- ~153

04-14-2003, 06:48 PM
Awesome job on the squats, man. I didn't see the video of you squatting at the meet. I think I see how you could push more weight the way you squatted yesterday. You should go to another sanctioned full meet, you'd really kill your old squat record.

Chris Rodgers
04-14-2003, 08:51 PM
The next sanctioned full meet I am doing is an APF meet in Florida on October 25th. I will demolish my best sanctioned squat. That meet will be ~16 months after I did that 330 squat, but I will still be in the same weight class. I can't wait. I still have a few pit stops along the way in the form of push/pulls(3 actually).

Raw bench+assistance
1.Bench press- 95+MDx3, 135+MDx3, 165+MDx1, 185+MDx1
2. 2-board press- 195+MDx1, 205+MDx1, 215+MDxmiss
3.Bench press(w/MD around wrist)- 135+MD 3x5
4.Tate press- 40's 3x10
5.Lats/delts w/bands- 5 sets

Aother good session. 20 straight with a PR!! Matched my PR on 3-boards with the 2-board.

Tomorrow we deadlift!!! Shooting for 485+

Me before a heavy lift: :bang:

Chris Rodgers
04-15-2003, 06:37 PM
ME sq/dl
1.Deadlifts(sumo/Hardcore)- 315x2, straps up- 405x1, 485x1
2.Deadlifts(Conv./Hardcore)- 315x1, straps up- 385x1, 425x1, 465x1(hitched)

WERD!!! 10 lb deadlift PR!! Form was great too. It's grea to see tha my old sticking point(lockout) is getting much better. My new form leaves me in a stronger position at lockout so I can slip the hips in easier.

The conventonal was a 5 lb PR, but I hitched it. Defintely would not have counted in a meet, but I know I can do it fresh. I kept pulling it just because I was pissed it got so high and I had to get it up no matter what.

I was shot after that so that was it.

My current best lifts i the big three(comp legal) are:

sq- 420
be- 285
dl- 485

I you add those up I have a 1190 total. I want 1200+ in October. It'll be a joke by then!

Saturday Fever
04-15-2003, 07:01 PM
I want to join Madhouse Gym. Where is it?

Chris Rodgers
04-15-2003, 07:04 PM
Long Island man. We would be glad to have you if you're up for the move.

Chris Rodgers
04-17-2003, 07:05 PM
1.Reverse band bench(green)- 275x1, 320xmiss, 295x2, 300x2
2.Reverse band 4-boards- 315x2, 335x1, 355x1
3.Reverse band 5-boards- 370x1, 385x1, 400xmissx2
4.DB press on stab. ball- 50'sx6, 65'sx5, on bench- 80'sx4, 90'sx3
5.BB rows- 135x5, 155x5, 175x5, 135x10,10
6.Delt raises- 6 sets

Another good session. Hit a few more PR's! 22 straight sessions.

Box squats with the SSB Saturday!!

Chris Rodgers
04-19-2003, 01:57 PM
DE sq/dl
1.Box squats w/SSB(14.5")- 185+GB 5x2, 225+GBx1, 265+GBx1, 290+GBx1, 300+GBx1, 315+Gx1, 330+GBx1
2.Arched back GM's- 225x3, 275 lbs 3x3
3.GHR- 5 sets @BW
4.Abs- 6 sets

Excellent session!! More PR's! The highest I have hit with the SSB +bands on the box is 295+purples. That was fairly heavy. Today I hit 330+greens which add ~25-35 more lbs or so then the purples. I imagine that bar weight+bands was around 430-440 at the top. Not too shabby.

Worked on arching hard again wth the arched backs. Then finished of with hams and abs.

Chris Rodgers
04-21-2003, 06:14 PM
Raw bench+assistance
1.Bench press- 135+CHx3, 165+CHx1, 180+CHx2
2. 2-board press- 185+CHx2, 205+CHx1, 215+CHx1
3.Bench press(MD around wrist)- 135+CH 3x5
4.Lats- 5 sets
5.Rear delts- 8 sets

I felt like crap. Drinking on Sat night and then eating and laying around on Easter really took a lot out of me. Still was able to hit a few PR's and match my best 3 board with the chains with the 2 board.

Tomorrow I am gonna pile on the band tension and do narrow box squats off a 12" box. I think I'm gonna use the SSB again since I will be doing straight bar squats on Saturday.

04-21-2003, 07:50 PM
Man, those box squats you did on saturday look brutal. I'd like to get a SSB someday, I think I'm gonna start using bands as soon as I can get to ordering them.

BTW, I was just looking at your old westside journal. The workouts look very much like mine.

Chris Rodgers
04-22-2003, 06:11 PM
SSB+Bands=hell=ace!! I was back on today! Felt real good!

ME sq/dl
1.Low box squat(12"/SSB/briefs/belt)- 155+GB&LBx1, 205+GB&LBx1, 225+GB&LBx1, 240+GB&LBx1, 250+GB&LBx1
2.Pulls off chains(4"/conv.)- 315x2, belt- 405x1, 445x1, 465x1, 475xmiss
3.Zerchers of floor- 135x5, 185 lbs 2x5
4.Abs- 4 sets(paused)

Great session. The GB+LB added ~195 at the top. I did all sets with a narrow stance and wore my Champion briefs. My squats strength is defintely way up. I can't wait for October. I plan on breaking 500 there!!

Did the pulls from chains so I could have the plates 4"off the ground. My rack does not allow for that on rack pulls and I didn't feel like figuring out the boards to step on. This was a PR as well.

Chris Rodgers
04-24-2003, 06:55 PM
Shirt bench+assistance
1. 4-board press- 225x3, 265x1, 290x1, 300xmiss
2.Bench press(Fury)- 255x1(NT), 270xmiss
3.Bench press(DD)- 245x1(NT), 260x1,1,1, 270x1
4. 5-board press(DD)- 305x1, 335x1, 365x1, 375xmiss
5. 4-board press(DD)- 360xmiss
6.Lats- 5 sets
7.Rear delts- 5 sets

Hit 2 more PR's(raw 4-board and shirted 5-board). Didn't feel too great and the Fury was a waste of time. Felt really weird in that. It's way different than the denim. The three singles with 260 were good, the third was the best. 270 was ok.

Saturday I squat.

Chris Rodgers
04-26-2003, 04:43 PM
DE sq/dl
1.Squats(Briefs)- 275x1, 315x1, wraps- 365x1, 395x1, add suit, straps up- 425xmiss, 425x1

That was it. I got these new briefs and the material is soo friggin strong+they were too tight and it took us forever to get them on. AFter I lifted it was taking us forever to get them off when I finally had Pete cut me out of them with scissors. Not a fun experence. I was done..... still hit 2 PR's. :D

04-26-2003, 07:57 PM
Hey Latty, When you were doin westside for your bench. Did you wave the intensity? Like somedays have small volume, and somedays medium or large. I'm trying a bench routine Dave Tait made up. Could you do this with lower body too? Is there a set way to set up a routine like this or is it something you just go with how you feel that week?

04-27-2003, 12:06 PM
Latty, if you don't mind me asking, why are you working up to a heavy single on every DE Squat/DL day? Your DE days look like ME days. Are you just trying to get used to heavier weights, and get your squat poudage up?

04-27-2003, 12:43 PM
yea i was wondering the same thing as hercule.
regardless,good job on the liftz especialy that 425 squat.

Chris Rodgers
04-28-2003, 06:04 PM
I have just been calling them DE and ME days, but I am really leaning towards them being two heavy days lately. I am basically going to alternate box one week and no box the next on Saturdays. Both days seem to be pretty heavy. On Tuesdays I will just pick a box squat, goodmorning or pull variation and go to town. Most Tuesdays are close stance and every Saturday is wide stance.

This Saturday I am gong to Iron Island to train with some friends of mine. They are all very strong an we will be doing low box squats with 2 strong(blue) bands per side!! This will be like ~340 at lockout of just band tension!! I am afraid. :help:

Chris Rodgers
04-28-2003, 06:20 PM
Well, it had to end sometime. After 27 straight workouts with at least 1 PR, I had a crappy day with none. My bench workouts have been stalling lately. The heavy pressing two days a week has taken it's toll. I won't touch the bar again on Mondays until after these meets and then I will decide how to set it up. So, for the next few weeks I will do all my heavy pressing and board work on Thursdays and just some extra tricep stuff (extensions), lats and delts on Mondays.

Raw bench+assistance
1.Bench press- 185x3, 205x2, 225x1
2. 3-board press- 240x1, 260xmissx2
3.Tate press- 40's 2x10
4.Inc. DB press- 60'sx5, 80'sx5
5.Chins- BWx10, +25x8, BWx10
6.Rear delts- 6 sets

04-28-2003, 07:29 PM
I've been wondering this for quite some time : what is the 3 board press?

04-28-2003, 08:28 PM
Got a few questions for you Lat:

How much do you weigh? How much did you weigh when you first went over 1k total (in either gym or comp.)?

Did you naturally start near those lifts or did you spend a lot of time to work up to them? What were the sticking points?

My current overall goal is to hit 1k, and I'm at about 900 now. Just looking for some wisdom. Cheers!

04-29-2003, 02:51 AM
He weighs 115lbs.

Anyways, Latty, I know you dont like me and dont want to know this but i want to thank you for kicking my ass into doing deads today.

I did indeed smoke 405, and yes, I also indeed smoked 410, after not deadlifting for over 2.5 months (previous PR was 375).

Thanks dude. I'm sure you've got a lot to show me still.

Chris Rodgers
04-29-2003, 06:20 PM
3-board press- I have these boards made up of nailing 2"x6" pieces of wood together. This particular one has three pieces nailed together. I have one of my partners lay this on my chest. I then proceed to bring the bar down like a normal bench press, I bring it down to the boards and then press off of them. This is good to strengthen the lockout and work through sticking points.

Mix Master- I weighed 151 yesterday. I competed in June 2002 and totaled 1,010 @141.2 lbs. This was in a USAPL meet. My next full meet is in October and I plan on breaking 1200 easy. I have been lifting since I was like 18, but I started powerlifting ~Sept 2001. I first competed in March 2002. Before I started powerlifting my best lifts were ~300 squat, ~205 bench and 330 deadlift. Those are all within 5-10 lbs as I am not positive right now. Those were at a weight of ~157-158 lbs.

You have to understand that I use powerlifting equipment. This means squat suits, bench shirts, wraps and a belt. Without them my lifts aren't as high. I could definitely total over 1,000 without the suits or shirt, but I don't now how much over. Feel free to ask me any q's about PLing. It is obviously a subject I am very interested in and I like to help others with it.

Budiak- awesome man! I told ya I was a guru. Did you try the sumos at all or not yet?

Chris Rodgers
04-29-2003, 06:22 PM
ME sq/dl
1.Conventional deads w/SSB on back(85 lbs/belt)- 135x3, 185x3, 225x3, 275x3, 315x1, 335x1
2.BO GM's w/cambered bar- 135x5, 185x5
3.GHR- 3 sets
4.Abs- 3 sets

Damn!! I had been wanting to experiment with this new exercise and figured today would be a good day. I basically would walk out with the SSB + 10's on each side. Then I would deadlift. The bar would try and pull you forward, making the deadlift very hard. With these you have to be very careful when bringing the weight back down to the ground. Usually I bring a deadlift down pretty fast, but if you do that here the bar sends you flying. Absolutely nailed my back from top to bottom and hit my hams, glutes and even quads.

When I got done with those I was shot. A few sets of deep GM's and I couldn't take anymore. Finished with some light GHR and abs. I need the rest for Saturday anyway.

04-29-2003, 07:11 PM
That lift sounds crazy! i like it:)

04-29-2003, 09:25 PM
Yeah Latt0rz, I did some sumos.

Yeah I got some stares. In fact, there was this skinny dude working with a trainer and they are glaring at me while I'm doing the sumos (I think my form was very good- feet wide, pointing out, knees out- and just looking at disbelief.

Well when I'm done doing a rep of I think 315 he looks over at the trainer and murmers something. I couldnt hear what he said because my hard rock was on so loud through the headphones as to block out the pussy music they were playing (usually I'm playing it so loud that I'm sure other people are rocking out as well). Well, the trainer looks up at me when I'm setting up for another pull and shrugs, shakes his head and says (I could read his lips it was so obvious) "Hell, I dont know!"

Punkasses. Well if he had no idea what I was doing, by the looks of the trainer, I must have been doing them correctly.

I did Sumos for 3 reps on 135,225, 275, 315, and two reps of 365, along with like reps of conventionals at those weights. I then switched to conventional only and did 3 reps of 385, then one rep of 405 that seemed too easy, so I slapped on another 5lbs and nailed 410 as well. I felt like I had another 10lbs in me, too, but I made myself stop because I had other work to do. I did a 10 second static hold after 410, just letting it soak in, letting the power and adrenaline soak every inch and seep into every pore of my body. I only used straps on the two over 400.

Even today I feel like the ****ing Incredible Hulk.

There was a bodybuilder dude in there who looked awesome. Huge, blocky shoulders, about an inch taller than I am (making him ~5'6") and probably 225lbs fairly lean. He would walk around and strut, and look all bad...until he got close to me, and he stopped strutting. I had noticed him (and everyone else) looking right at me when I was hitting the 400s.

Ohhhh the power of it all.....

I dont mean to brag.


Chris Rodgers
04-30-2003, 03:20 PM
Haha. Good job.

Straps- tuttut

Chris Rodgers
05-01-2003, 07:02 PM

Just took it easy today. Did some light lats and triceps with mini bands. Saturday is gonna be a long, hard workout. I will do some form of squatting, benching and pulling so I will feel like I just did a meet.

05-01-2003, 07:40 PM
Hey Latty, when you're benching, are you supposed to arch your back (keeping your ass on the bench at all times) and drive your shoulders into the bench while exploding the bar upwards? I've seen other sources that said that you were supposed to keep the back flat on the bench.

I need answers. Now.

Chris Rodgers
05-02-2003, 04:27 PM
For powerlifting purposes a good arch can make a big difference in weight moved. I bench the way you just described.

Hell, I've been told an exercise I was doing was bad for me from a homo who was benching 95 with his feet up on the bench. That doesn't mean he was right....or me for that matter, but he's still a homo. Get my point?

05-03-2003, 01:53 AM
A homo is a homo. Right Budiak?

05-03-2003, 04:05 PM
Indisputably so.

Chris Rodgers
05-04-2003, 12:10 PM
Full day @Iron Island
1.Box squats(12"/briefs+bottoms)- 105+2BBx1, 145+2BBx1, 175+2BBx1, 195+2BBx1,205+2BBxmiss, no box- 145+2BBx3
2.Bench press(DD)- 185x1, 225x1, 250x1, 265x1, 265xmissx2
3.Deadlifts(sumo/Hardcore)- straps up- 405x1, 460x1, 495xmiss, 445x1 followed immediately by 445x1 conv., 455x1 conv.

Damn!! This day kicked my ass!! Trained with all the guys at Iron Island. Saw some huge lifts including a 710 squat by my buddy Pete, which he turned into a strip set making about 15 drops down to the frickin bar where he got 1 rep!! Crazy shiat! Plus I saw CT make a strong 755 lb squat!

I got to use the monolift for only the second time. The first time I had no idea what I was doing and this time we were using two sets of blue bands on the bar!! The tension at lockout was ~340 lbs for me of just band tension!! My first set with just the bands on the bar, I did a rep, came down and did a second and when I popped the hips in at the top the bar flew back and Pete caught it in a curl position. Got some strong ass biceps for a powerliter, hehe. f you ever are in a position where you need a spotter, Pete is the guy! Thanks again Pete.

So the bands kicked my ass, then the arhing on the bench kicked my ass and I till manged to pull well. 460 was cake and 495 got up above knee level and I just couldn't slip the hips in. It did feel cool to come back and pull a sumo rep with 445 and then switch my stance to conventional and pull it that way too.

BWT- ~149-150

05-04-2003, 06:46 PM
Wait, you only weigh 150??

Holy ****!

05-05-2003, 03:58 PM
Good work man....500 should be no prob in june....I was gonna stop by the madhouse saturday, good thing I didn't lol.

Yea budiak, he's got the back and shoulders of a 200 lb guy tho

Chris Rodgers
05-05-2003, 05:42 PM
You would have loved Saturday there man. That would get anyone out of retirement, lol.

Bench assistance
1.DB floor press- 40'sx10, 60'sx10, 70'sx10, 40'sx25
2.Band pushdowns(mini,light,green)- 100 reps total
3.Pulldowns- 150x8,8,6
4.Rear delts- 6 sets

Pretty good session. Took it fairly easy, higher reps. All the DB floor presses were done paused at the bottom. Band pushdowns were done with very little rest alternating between bands.

Gonna do some reps off the box with the SSB tomorrow.

Chris Rodgers
05-06-2003, 07:19 PM
ME sq/dl
1.Low box squat(SSB/12")- 205x3, belt- 245x3, 265x3, 300x3, 315x2
2.Reverse band deads(Blues/sumo)- 335x1, 425x1, 475x1, 505x1, 520x.999 miss(1/4" from locking right side), 520xmiss
3.GHR- 4 sets w/minis
4.Abs- 5 sets

Great session. I was still feeling a bit beat up from Saturday,but still had a damn good session. Box squats were done narrow again with just a belt. Last time I did a 12" box I got 300x1....I had hit 315x1 off a 10" box a few weeks after though. I was happy with today's effort.

The reason for the reverse bands was because I got Blue bands in the mail today and had to break them in. My PR with greens and purples was 500 and today I got a rather easy 505 and I was sooooo damn close on the first 520. I think the other band setup gave slightly more assistance than this one, so I was very happy here.

Most likely I will do some more shirt work on Thursday.

05-07-2003, 03:34 PM
Latty, did you want to buy any more bands? I'm in the process of selling mine so if you'd like to buy them just let me know. 2average greens and 4 mini green's.

Chris Rodgers
05-07-2003, 06:44 PM
I got so many minis, I can't even think of something to do with them. Why are you selling them?

05-07-2003, 08:16 PM
I never get a chance to use them at the gym anymore and money's very tight right now.

05-08-2003, 02:41 AM
So wait, the reverse bands on deads make it easier on the bottom of the pull and harder at the top? Man, that sounds like a real mother ****er.

I did good mornings today for the first time. WOO!

Also, how the hell do you do band pushdowns?

Chris Rodgers
05-08-2003, 08:05 PM
I just put the bands up on the pullup bar and do tricep pushdowns.

1. 4-board press- 225x2, 265x1, 295xmissx2
2.Bench press(DD)- 225x1(NT), 250x1,1,1,1,1
3.Close grips w/SSB- 155x3, 205x3, 225x2
4.BB rows- 135 lbs 3x10

Not sure what happened on 4-boards. 225 and 265 felt like cake so I went for 295 for a PR and just couldn't do it. Oh well.

Put the shirt on and hit my opener for June 7th for 5 solid singles. Next week I'll do no shirt work and then the week after I will hit both my opener(250) and my second (275) for a few singles.

Did some close grips with the SSB by basically lowering the bar as low as it would go and then pressing it. Felt good.

Weight- ~148

05-08-2003, 08:22 PM
Well do you grab the band with both hands, put a bar in there, wrap it around your dinky? How do you hold it?

05-09-2003, 06:40 AM
I thought you were aiming to be at least 160 ?

Chris Rodgers
05-09-2003, 04:25 PM
Grab the band with both hands.

Fran- I only have ~7.5 months left of being a Junior. I have a chance to break a few records in the 148's, so I'm going for it. After that I'm going to be thrown into the Open class anyway so I plan to gain some weight then.

05-09-2003, 05:57 PM
Your plans to gain weight work about as well as mine to lose it. :p

Are you guys training at madhouse tomorrow? If so I may stop by...

Chris Rodgers
05-10-2003, 12:29 PM
I didn't see your message. We did train today. Went like this:

Might as well not call these ME and DE anymore, since it is mostly two heavy days. Oh well.

1.Box squats(14.5"/Straight bar/briefs, bottoms)- 225x2, 275x2, 315x1, 350x1, 365x1, 380x1
2.Extra wide sumos(raw)- 225 for a buncha singles
3.Pull thrus- 3 sets
4.Abs- 5 sets

Good session. That is by far the most bar weight I have taken off a box. I was very strong at the top, but a few inches off the box was slow on the last few sets. I think the bands have strengthened my lockout a ton, but I have lost some out of the hole/mid-range area. Obviously in full gear the straps up and wraps will help this, but I still think I'm gonna do some work off a lower box with straight weight in the upcoming weeks.

Did some extra wide sumos with my feet straight ahead. By making sure to squat the weight up I absolutely destroyed my hips. I think the key here is using the right weight that doesn't make your back take over.

Next week I'm gonna feel out squatting in my tighter suit. If I feel good I may go for a PR. We'll see.

Weight- ~147-148

4 weeks out from IPA Strength Spectacular in Nazareth, Penn.

Chris Rodgers
05-12-2003, 06:46 PM
Bench assistance
1.DB floor press- 40'sx8, 60'sx8, 80'sx8, 90'sx3
2. 2-board cambered bar press- 135x3,175x3, 185x4
3.Chins- BWx6, +45x5,4, BWx8
4.BB curls- 3 sets
5.Rear delts- 6 sets

Felt pretty good today. The 80's felt real strong. Didn't feel too strong on 90's. Did these all with a pause at the bottom again.

Tried cambered bar 2-board for the first time. This brings the bar down ~1 lower then norma bench. Felt a bit awkward.

Tomorrow I will do seated goodmornings for some heavy reps. After that I'll just do some easy stuff like BW GHR and abs. Looking to hit a heavy squat on Saturday.

Chris Rodgers
05-13-2003, 07:31 PM
Today was supposed to be an easy light day. I don't think those exist in my gym.

1.Seated GM's(straight bar, raw)- 185x3, 225x3, 255x3, 275x8!!
2.Conv. deads w/SSB on back(DL bar+SSB weight)- 135+85x3, 135+115x3, 135+135x3, 135+155x3, 185+155x1, Belt- 225+155x1, 245+155x1, 255+165x1
3.GHR- 5 sets@BW
4.Abs- 4 sets

WOW! I kicked my ass today! The seated GM's were crazy. I did them with my feet shoulder width apart and would go down until where my nose was at knee level(deep as I could get), pause and then drive up. Itwas all back from here. I tried a set wide with light weight, but it was too much stretch on the hams and a lot of hips. I was grinding out triples and wasn't sure I'd get much passed 225. When I got to 275, I grinded out 3, then yelled out some gibberish about me keeping on going. I just grinded out rep after rep with a huge yell on each one. I was inspired by the old Westside tapes. If you haven't seen them, Chuck V does a set of 8 with 4 plates on these and just freakin grinds them out with such intensity deep as hell!!

Then I did my SSB/deadlift hybrid. This time I raised the weight on the SSB. Made it much harder! I was fairly easy with 135 on the DL bar, but once that was raised it got hard as a mother to lockout. The last rep had the same total weight as the first time I did these(420), but this time it was harder since there was more weight pulling me forward. These are nuts.

We'll see if I can walk tomorrow. This is the kind of workout that puts chiropractor's kids through college. Balls to the Wall!!

Chris Rodgers
05-15-2003, 07:16 PM
1. 2-board press- 185x2, 215x2, 240x1, add shirt(DD)- 250x1, 275x1, 290xmiss, 290x1
2.Bench press- 135x6, 185x3, add 1-board- 215x1, no board- 155x10
3.Rows(all kinds)- 15 sets

Didn't feel great today. My back was still shot from Tuesday. Managed to take 290 off the 2-board wth the shirt. The first try I had it pulled too low and when I pressed it shot over my face. Second attempt I had it set perfect and hit it strong.

Did a good amount of volume on rows and it felt real good. Haven't hit my lats that hard in a while.

Chris Rodgers
05-18-2003, 03:33 PM
1.Squats(Hardcore/hardcore)- 275x1, 315x1, wraps- 350x1, 380x1, straps up- 405x1, 420xmiss(forward)

That was it. I was going to a family event, so I had to rush it a bit. Still felt a little beat up from the heavy stuff on Tuesday. Did't feel greta warming up. The only set that felt good was the 405...that's the only reason I went heavier. This was my last heavy squat before this meet. I think then, I will only take heavy weights without the box out of the monolift to get ready for the meet. The days on the box I will lift out of my rack.

Things missing from is squat workout:

1.Pete- motivating/spotting
2.My girlfriend- calling depth
3.Longer knee wraps(had to use my old ones)

Chris Rodgers
05-19-2003, 05:53 PM
1.Bench press(close)- 135x3, 175x3, 195x3, (Med)- 205x1, 225x1, Mini band behind back- 135x3,5,10, 2 minis- 135x3, 3 minis- 135x3
2.Rows(all kinds)- 12 sets
3.Rear delts- 4 sets

Good session. I felt like benching today, so I benched. Hit the rep with 225 easier than ever before. The sets with the minis around the back felt pretty good too.

Nailed the lats and rear delts and that was that.

Gonna pull conventional with the plates on 6" blocks tomorrow.

Chris Rodgers
05-20-2003, 06:57 PM
Deadlift day
1.1.Deadlifts(Conventional/plates on 6" blocks)- 315x2, Belt- 405x1, 455x1, 480x1
2.Deadlifts(Conventional standing on blocks 1.5")- belt- 315x1, 405x3, 315x10
3.Abs- 4 sets

WOW! I am shot. This kicked my ass. Everyone had a great day. The 480 was strong, but I don't think I had much more. My sumo off the floor is stronger than conventional on 6" blocks. They used to be the same off the floor, but my top end strength is weaker on conventionals.

When I did the pulls off the blocks I would not have been able to get a 4th rep if I tried. After I got the third I held onto it for like 5 seconds because I dreaded putting it down, lol. The 315 set was even worse, I was stumbling around the gym all dizzy for a few minutes after that one.

Weight- 148 on the dot. 18 days out from the meet and my weight looks good.

05-20-2003, 06:59 PM
What are your goals for the meet? About 1100?

Chris Rodgers
05-20-2003, 07:06 PM
Well, in my last full meet(unsanctioned) I totalled 1130. I am stronger now than I was then.

However, his meet is a Push/pull. These are my planned attempts:

opener- 250
second- 275
third- ???

opener- 420
second- 480
third- ???

My goal is to hit at least second attempts which would both be meet PR's and have me break 750. Also, that deadlift would give me the record for 148 Amateur Juniors in the IPA. I'd like to take a step closer to the 500 mark on a third attempt.

Chris Rodgers
05-24-2003, 12:57 PM
1.Bench press(DD)- 185x2, 225x1(NT), 250x1, 275x(NT), 275xmiss, 270xmiss, 250x2, 270x1
2. 5-board press- 245x3, 275x2,3
3.Rows- 3 heavy sets
4.Rear delts- 3 sets

Wasn't very happy with this. It seems everytime I go over 250, I have issues with the shirt. I either pull it too low and lose the groove in order to touch or I have it set to high and get no pop. 250 is a joke and the last 7-8 sets with it have all been perfect and fast. This will remain my opener and then I will jump to 270 and go from there. I will bench in the shirt one more time before the meet.

Chris Rodgers
05-24-2003, 01:04 PM
Squat day
1.Squats(Champ/Hardcore)- belt- 225x2, 275x1, wraps- 350x1, wraps off- 225x2, 225x2
2.Box squats(14.5"/Str. bar)- 135+BBx2, 225+BBx2, 245+BBx3

That's it. I was pretty shot. I was just gonna do box squats, but we have a few new lifters and we were teaching them squat form. It makes it a bit hard to concentrate fully when you are coaching and lifting at the same time. It's something I'm going to have to become more used to.

The blue bands really made the box squats hard. These add ~170 at the top of the lift so on the last triple I was locking out about 415.

Next week I will just do some speed sumos and some abs. The following week is the meet.

05-24-2003, 07:19 PM
Did you guys ever experiment with doing a circa maximal phase?
I did one before and really liked the resaults.
And i know what you mean about how hard it is to lift and coach new lifters at the same time!

Chris Rodgers
05-25-2003, 05:18 PM
We attemted one back in the day before my first sanctioned full meet(when I totalled 1010). I came in really light and dehydrated and squatted poorly....not sure if it was just me or the circa max. I will use one again in the future.

Chris Rodgers
05-26-2003, 07:19 PM
1. 1-board press- 215x1, 230x1, 240x1, add shirt- 260x1, 275x1, 295x1, no board- 305xno touch/no press, 315xmiss(too low), 295xmiss(too low), 300xmiss(good touch, good pop, miss halfway)
2.Light bench- 3 sets w/135
3.Rear delts- 3 sets

Well, I knew I needed more work in the shirt, so I figured I'd get in today and then again on Saturday. Finally on the last set I had it working good, but had nothing left on the press. If all goes well on my first 2 attempts at the meet, I'm gonna pull the shirt down like I did today and go for 300 which would give me over 2xbw.

BWT- 148-149

05-26-2003, 07:43 PM
Do you ever gain weight? Shiat...Do you think you'll ever switch from pure powerlifter to maybe slightly bodybuilding and attempt to gain weight, or do you want to stay around 150 for a long time?

Saturday Fever
05-26-2003, 08:42 PM
:( Powerlifters gain weight whenever they want to. Just like "bodybuilders."

05-26-2003, 08:59 PM
I know that, but Latty has been at 150 since...forever.

05-26-2003, 09:50 PM
maybe before then.

Chris Rodgers
05-27-2003, 08:02 PM
I will keep on with the powelifting, but after my meet in August I plan to gain some weight and hit the 165's in December. My only reason for holding back now is that I am only a Junior(20-23) for the rest of this year and I have the ability to break a few records between now and then in the 148's.

Deadlift day
1.Deadlifts(Conventional standing on blocks 1.5")- belt- 315x1, *441x1
2.Deadlifts(Conventional/plates on 6" blocks)- Belt- 315x1, 445x2, 465x1(miss 2nd), 450x2
3.Pull thrus(narrow- 5 sets
4.Abs- 5 sets

I was looking for 3xBW and I weighed exactly 147(441). When I got to the max attempt, I added the heavier collars to get the 441(actually 442 I think). :P

Pulled heavy doubles on the partials. Just missed the second rep on 465.

Thursday I will do some light lats and band work. Then Saturday I will get in the shirt and hit either opener and second or just the opener for a few singles. Then I will pull sumo up to my opener or slightly higher. Then just light stuff to stay loose for the last week.

Chris Rodgers
05-29-2003, 07:37 PM

Just did some real light stuff today. My GF benched 100 again and also hit 125 off a 2-board and 145 off a 5-board in my denim.

I got my pair of replacement briefs today so I think I'm going to do some squatting and benching on Saturday and skip the deads.