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

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05-30-2003, 04:50 PM
*CHANTS 500*

06-02-2003, 07:06 PM
Hey Latty, are you taking any supps?

Did you have success with the Dymetadrine Xtreme. I need something to give me more energy before my workouts, but it says its a fat-burner. I don't need to cut any calories.

Chris Rodgers
06-04-2003, 04:34 PM
That is exactly what I take before a heavy session or meet.

Last session was a squat/bench on Saturday 5/31. I lifted at Iron Island and used the monolift for squats.

Squat(briefs)- 55x5, 105x2, 145x1, 195x1, belt- 235x1, 275x1, 235x1, wraps- 325x1, 355x1
Bench- 45x10,5, add shirt- 135x2, 185x2, 225x1, 250x1, 250x1

This workout was one week out. On Monday and Tuesday I did very light tricep, rear delts and ab stuff. I am nw 3 days out and going nuts. Can't wait to lift!

The new briefs felt great. I got them on and off by myself in like a minute and they still gave great support. They will be amazing when I gain some weight.

Chris Rodgers
06-07-2003, 09:20 PM
IPA Nazareth Barbell Strength Spectacular push/pull

Weight- 144.8

250- 3 whites(waaaay too slow)
270- 3 reds(missed about half-way up)
295- 3 reds(missed a few inches off the chest)

420- 3 whites
480- 3 whites(Amateur 148 Junior WR)
500- 3 reds (around knee level, got out in front of me)

Total- 730

I felt very weak warming up on bench. My opener was very slow. Things didn't get any better on second and third attempts.

Then Pete benched and blew us all away. HE went 4 for 4 and broke the Amateur 242 Junior WR. He went 455-485-505-545!!!

I was so amped to deadlift by this point after the poor benching(losing weight affects my bench, but not my deadlift). Opener was cake. Then I jumped to a 20 lb meet PR and to break the WR held by my buddy of 475. Smoked 480 pretty well. Then I had 490 down as my third, but everyone convinced me to take 500. I rushed my setup a little and the weight got out in front of me and I lost it halfway up.

All in all a great meet. The deadlift was my best yet by bodyweight(3.31xBW). Congrats to Pete and all the other lifters who kicked ass today.

06-07-2003, 11:56 PM
Good job on the world record. That is absolutely awesome. :thumbup:

chris mason
06-08-2003, 09:40 AM
Nice job Chris! What is the name of your crew?

Chris Rodgers
06-08-2003, 12:04 PM
Thanks a lot guys.

Chris- Bent Bar Crew

Chris Rodgers
06-08-2003, 12:05 PM
PS- there is a link to video of my 480 DL and Pete's 545 bench in the competitors forum.

06-08-2003, 12:25 PM
Saw it, it was absolutely ace. Looks like it was easy for you. And you do look scary when you get ready to deadlift.

06-08-2003, 01:08 PM
amazing. nice job. very inspirational. wow.

06-08-2003, 01:10 PM
Way to go man. Insane:thumbup:

06-08-2003, 04:11 PM
Wow!!! Your deadlifts are unstopable. Great lifting on the weekend for you and the rest of the guys

06-08-2003, 04:26 PM
Why'd you go for 295, if you didn't hit 270?

Chris Rodgers
06-08-2003, 08:18 PM
Thanks everyone.

Well, I'm still learning the shirt. I thought the 270 was missed because the shirt didn't give me enough pop. It was moreso because I was weak. 290 was the record for my class so I said what the hell.

Paul Stagg
06-09-2003, 08:25 AM
Great job!!!

06-09-2003, 08:33 AM
Hot damn.....you'll have a 500 in no time.

Too bad I'll have it first :angel:

Chris Rodgers
06-09-2003, 03:35 PM
You better hurry up then fatboy. ;)

Thanks everyone.

Chris Rodgers
06-09-2003, 08:04 PM
Back at it.

DE bench
1.Bench press- 135 3x3, 145 4x3, 185 2x1, 135 1x3
2.JM's w/SSB- 115 3x8
3.Seated DB cleans- 4 sets
4.Chins- 3 sets

Good session. I was pretty shot by the end. Not a lot of volume, but it moves quick and you get fatigued fairly quick, especially two days after a meet. I am experimenting with going flat footed, no arch on bench. Felt a bit awkward. I'll have to give it some time.

06-09-2003, 08:08 PM
So are you gonna start westside again? Good job at the meet btw.

Chris Rodgers
06-09-2003, 08:18 PM
Yea, I'm starting back with a basic Westside split again for now. I'm just gonna figure out a way to put in some extra shirt work and some free squats to get used to the denim and the new squat suit I'm getting.

06-10-2003, 04:28 PM
Cool, now maybe I can actually understand your journal.

Chris Rodgers
06-10-2003, 07:15 PM
ME sq/dl
1.Low box squat(12"/straight bar/narrow)- Belt- 225x1, 275x1, 295x1, 310x1, 320x1
2.Box deadlift(4.5"/conventional)- 225x2, 335x5
3.GHR w/bands- 4 sets+ 1 drop set(2 minis to fail, 1 mini to fail, no bands to fail...OUCH!)
4.Abs- 5 sets

Excellent session. I felt weaker on the squats then I thought I should. I am pretty much just as strong with the SSB which is weird. This was also ony 4 days after the meet. Coming in I wanted 335, but I was happy to fight through 320 after the way things started.

I'm gonna be pulling standing on the box/blocks as a second exercise most likely through this whole cycle. Today we were working up to a heavy set of 5. I could have done more, but I figured I'd save some in the tank, especially just coming out of the meet. I also pulled in my Chucks which extend the ROM by another 1/2" so it was really 5" more than my normal conventional. Next week will be fives off the same box and then we'll move to 3's the following week.

GHR's and abs were both done with resistance and til I felt like I was going to pass out/puke.

From my traps to my calves I'm freakin aching. Kicked my ass today. Gonna be seeing a lot more of this during the cycle.

ME bench Thursday.

06-10-2003, 07:29 PM
I believe the box deads help in getting the bar off the ground more than locking the weight out. I need to do more of these because I feel like I can get anything locked out that I can get off the ground. My weakness is off the floor.

Chris Rodgers
06-10-2003, 07:46 PM
I think they are good for the lockout as well because it is hell to lock a weight out after it had to travel another 3-5". I'm also using them for heavy reps to strengthen the back.

Chris Rodgers
06-12-2003, 08:00 PM
ME bench
1.Reverse band press(blues)- 225x3, 275x1, 315x1, 335x1, 305 3x3
2.Lockouts(6"/pinky on ring)- handoffs- 185x3, 225x3, 275x1, straight from pins- 225x3, 275x3, 295xmiss???
3.DB shoulder press- 50'sx8, 30's 2x15
4.DB dumps(delts)- 4 sets
5.Lats w/bands- 5 sets
6.Tate curls(oh yeah)- 2sets of 20

Good session. I had a little more in me than 335, but I wanted to hit some heavy triples.

Felt weaker than I expected on lockouts. I used to be stronger at lockouts way back, but my other numbers are much higher now. I think I should stick with these for a while unil they are no longer a weakness.

Did some fairly light shoulder work for higher reps. I think I left out a lot of shoulder work last time around with the exception of rear delts. Gonna add in some more work for the front delts. The DB dumps are basically a front delt exercise where you bring them down like a bench press, but a few inches before they would touch the chest you dump them towards your belly button. Then you use the front delts to bring them back to the top.

Squats on Saturday.

Chris Rodgers
06-15-2003, 09:00 PM
DE sq/dl
1.Box squats(14.5")(Metal/Hardcore/belt)- 205+purples 8x2, 255+purples 1x1, 285+purples 1x1
2.Arched back GM's- 185x5, 225x5, 275 2x5
3.Pull thrus- 4 sets
4.Abs- 5 sets

Good session. Felt good to be fast again. I haven't done the box squats with just purples in a while. I'm still trying to figure out what I want to use as far as gear on the box squats. I think the Metal briefs and Hardcore are too much. I plan on squatting in the Metal and canvas the next time I squat in a meet. I may try just the metal briefs.

For the second lift on DE day I am going to switch each week from Arched backs to speed sumos with bands.

So next week if the canvas fits, I'll come down to Iron Island and give it a whirl. Then I'll hit box squats and sumos.

Chris Rodgers
06-16-2003, 06:08 PM
DE bench
1.Bench press(1-board)- 95+minis dbled 9x3, 125+MDx1, 155+MDx1
2.DB bench press- 70'sx5, 90'sx3, 40'sx25
3.Rolling DB ext.- 20'sx8, 25'sx8, 30'sx8, Tates- 30's 2x12
4.Seated DB cleans- 3 sets
5.Rear delts- 3 sets
6.Chins- 3 sets
7.Face pulls- 4 sets

Good session. All done in an hour, which is faster than most of my workouts. Speed was good. I used the 1-board since I am not arching on DE day. The longer ROM without arching puts too much stress on my shoulders, so I tried the 1-board. Felt much better.

DB presses felt terrible. I'm not going to keep these in for this cycle unless I am going for a high rep record or something.

ME sq/dl tomorrow. We are doing suspended GM's with the SSB from 36.5". This is gonna suck big time lol!!

Chris Rodgers
06-17-2003, 07:34 PM
ME sq/dl
1.Suspended GM's(36.5"/SSB)- 155x3, 195x3, belt- 225x3, 245x3, 265x3
2.Box deadlifts(4.5"/conventional)- 225x2, belt- 355x5
3.DB shrugs- 100's 3x12
4.GHR w/bands(raised 10")- 4 sets + 1 drop set
5.Abs- 8 sets

Another good session. I had only tried suspended GM's with the SSB once and got up to 225 for a back-breaking single. Today I figured I'd go for heavy triples since the second and third reps in each set are easier than the first. I was plenty happy with the outome, but didn't feel good for much more so I left it at that.

The deadlifts were rough, but I fought through them. This is about as high as I was good for toay for 5. Next week I'll drop to threes.

GHR's were a bitch too. My hams are screaming at me.

ME bench on Thursday and I will be doing some shirt work.

Chris Rodgers
06-19-2003, 07:46 PM
ME bench
1. 4-board press- 225x2, 275x1, 285xmiss, add DD- 185x3, 225x3
2. 3-board press(DD)- 245x1
3. 2-board press(DD)- 265x1
4. 1-board press(DD)- 275xmiss
5.Bench press(DD)- 225x2(no touch), 225x2
6.Close grips- 135x5, 185x3, 205x2
7.Lockouts(6"/pinky on ring)- 225x3, 275x3, 295x1, 305x1, 315xmiss
8.Lockouts(4"/close)- 225x3, 275x2, 315x1, 335x1, 355x1, 365xmiss
9.Rear delts- 5 sets

This workout was terrible. The 275 on 4-boards felt pretty easy...after that things got sucky. 285 barely moved and every set in the shirt felt like crap. The last two times in the shirt have been bad news. That's not good. I actually didn't hit a PR in this workout until lockouts and that was 2+ hrs into the session. Not sure what I'm gonna do the next few weeks. I may just stay out of the shirt.

Saturday we are going to Iron Isand. I am supposed to have my new squat suit tomorrow, so we'll see.

06-19-2003, 08:09 PM
S***, thats a ton of volume. You probably lifted for 2.5 hours. Do you have a job or something.

I barely have time to get home from my workouts in an hour to go to bed.

Chris Rodgers
06-20-2003, 04:07 PM
I work from 8:00-4:30, then I go home and get changed. I go to my girlfriend's and take care of our puppy for like 45 mins and then run home and lift ~6:00. Last night I finished up rear delts at like 8:30. It would be quicker, but I have like 5 other people lifting with me.

The good thing about that is that if you can hit a PR 2+ hrs into a session after not having taken in any calories in about 5 hours, you can do it in a meet.

Chris Rodgers
06-21-2003, 06:42 PM
Holy Canvas squat suit Latman!!

DE sq/dl
1.Squats(Metal/Canvas)- 150x3, 200x3, 240x3, 300x2, 340x1(finally hit depth), 375x1, straps up- 415x1(came down a little funny and when I exploded up lost balance), knee wraps- 445x1!!!!
2.Sumo deads(hardcore)- 315 7x1, 365 2x1
3.Abs- 8 sets

20 lb PR!!! First time in the canvas and I hit a big PR with plenty to spare. I seriously think I will be very good in the canvas with my style and strengths/weaknesses. The 445 fire out of the hole, which is where I am the weakest. I am psyched to squat in a meet now. This was my first 3xBW squat!! 445@147.

Just finihed with some speed sumos and abs. I'm shot now, lol. I think I'm gonna treat myself to a few beers tonight.

PS- it only took us about 25 mins or so to get me out of it. I think we figured out a good trick though, so if I don't gain any weight I may be able to cut that down to 15 mins or so. So I may stay at 146-148 and get my bench shirt taken in a little. We'll see

06-22-2003, 12:12 AM
Nice Work Latty! :)

06-22-2003, 02:06 AM
Absolutely superb.

Chris, I'm thinking of getting some briefs could you recommend any?

06-22-2003, 10:45 AM
Congrats on the ace squatting latty!
You'll soon be the first person of WBB to hit triple bodyweight and i dont think anybody else will be hitting it anytime soon;)

Chris Rodgers
06-22-2003, 03:22 PM
Thanks guys.

Fran- depends how much you are willing to spend and what kind of support you want. Cheap and effective would be to get a single ply Inzer Champon or Z-suit and just cut the straps or leave them down. ~$40 over here.

Adam- check your math. 445@147= 3.03xBW

That is soon to go up though. :D

06-23-2003, 11:14 AM
When you mention Metal/Canvas are these the equipment you mean?


Chris Rodgers
06-23-2003, 07:49 PM
The Metal Pro briefs are the briefs I use. Saturday I used my canvas squat suit on top of those for the first time ever. Excellent combo.

DE bench
1. 1-board press- 95+Minis dbled 9x3, 125+MDx1, 160+MDx1
2. 2-board press- 95+MDx5, 135+MDx5, 155+MDx5, 175+MDx3, 185+MDx1, 1-board- 135+MDx5, 2-board- 145+MDx5, 3-board- 155+MDx5
3.Tate press- 20'sx8, 30'sx8, 40's 2x8
4.DB pullovers- 60'x8, 90'sx8, curl bar - 60x8, 100x3, 80x8
5.Delts- 5 sets
6.Tate curls- 2 sets

Good session. Felt decently strong today without arching. Few more weeks of this and then I am going to train my bench MM style for the 6 weeks into the meet.

Chris Rodgers
06-24-2003, 07:16 PM
ME sq/dl
1.Zerchers off pins(12")- 225x1, belt- 275x1, 315x1, 335x1, 365x1, 385x1
2.Box deadlifts(4.5")- 245x2, belt- 375x3
3.GHR w/bands- 5 sets
4.BB shrugs- Bar+greens doubled- 4 sets

Good session. My PR on that style zercher was 330, so I blew that away. It was hard, but I kept fighting til it was done.

Same thing on the deads. They were killer.

The shrugs with the heavy band tension really nailed my traps. I liked these better than BB shrugs with straight weight.

Next week will be low box squats with the SSB. I will skip deads. The following week I will come back and hit a heavy single in full gear conventional.

Chris Rodgers
06-26-2003, 07:43 PM
Heavy bench
1. 3-board press- 175x3, 205x3, 225x3, 245x1, 260xmissx2, 225x3
2.Lockouts(7" inside rings)- 185x3, 225x3, 265x1
3.Floor press(w/bands)- 85+MDx5, 105+MDx5, 135+MDx3,3, 150+MDx2(miss 3), no bands-135x3, 185x1, 215xmiss, 185x3
4.Pulldowns- 4 sets
5.Face pulls- 4 sets

I was feelin pretty sore coming in, so it wasn't a great session, but I did what I wanted to do and that's overload mid-range-lockout. The floor presses with bands were setup by doubling the minis around 4 dumbells on each side. This made sure there was tension through the whole rep. These were tough.

From now until my meet I will only bench on Thursdays and I will be doing all mid-range to high end lockout work. On weeks 3, 6 and 9 I will most likely do some lower end stuff(maybe declines, 1 or 2-boards). Other than that I will just nail that point where I get stuck(~3-board and up). 4 weeks out I will include some reps in the shirt. Hopefully the extra reps from not benching Monday will give me some new gains.

Chris Rodgers
06-28-2003, 10:38 AM
DE sq/dl
1.Box squats(14.5"/champ/HC)- 225+LB 3x2(stopped here, hips/groin felt like crap)
2.Pull thrus- 3 light sets
3.Reverse hypers- 3 light sets

That's it. Everything felt real achy, even loading the bar. On the warmup sets I felt pain on my inner thigh/groin area on my right side. Even after I put on the gear it still felt like crap so after 3 work sets I stopped. Just did some light exta stuff and that's it.

Hopefully doing a nice easy day today and on Monday will have me feeling better for Tuesday's and Thursday's heavier sessions. For now I'll just eat and rest.

Chris Rodgers
06-30-2003, 06:25 PM
Light upper
1.Straight bar pressdowns- 4 sets
2.BB rows- 5 sets
3.Front raise- 3 sets
4.Side raise- 2 sets
5.Rear raise- 3 sets

That's it. Nice and easy. Workouts like this should leave me pretty fresh for Thursday's benching.

Tomorrow will be 12" box squats with the SSB and blue bands.

Chris Rodgers
07-02-2003, 03:58 PM
ME sq/dl
1.Low box squat(12"/SSB/narrow/Champ briefs/belt)- 65+BBx3, 115+BBx3, 155+BBx1, 205+BBx1, 245+BBxmiss, 225+BBx1, 245+BBx1

Stopped it here. Didn't feel too good. I've had some pain in my lower abdominal area. Not sure what it is, but everything felt heavier than it should have. With the greens and purples, which add ~195 at lockout I hit 250. With the blues yesterday, which add ~170 at lockout I only got 245 after missing it once. I had some more in me, but not much.

I was a little worried because the pain is in my lower abdomial region and I even had some discomfort in the groin area, but I figure if I can squat 245+blues, even with some pain I don't have a hernia. I'll feel it out the next few weeks. If it bothers my training I'll skip this meet and figure out what I have to do to fix the problem. Hopefully I just strained my abdominals and tweaked my groin and I'll be ok in the next week or so.

Chris Rodgers
07-03-2003, 06:15 PM
Heavy bench
1. 3-board press- 175x3, 205x3, 235x3
2. 4-board press- 255x1, 275x1, 285xmiss, 285x1
3. 5-board press- 300x1, 310x1(miss 2), 320xmiss
4.Declines(bench raised 7")- 175x3, 205x1, 230x1, 155x8
5. 3-board press w/bands- 95+MDx3, 135+MDx3, 165+MDx3, 185MDx1, 210+MDxmiss
6.Pushups- BWx25
7.Pulldowns- 4 sets
8.Tate curls- 2 sets

Good session. Felt much stronger than last week. Hit a 3-rep PR on 3-boards. Easily hit the 285 on the second attempt on 4's after missing badly two weeks ago. Smoked 310 for a PR so easily on 5's that I decided to go for 2, but wasn't set properly and missed.

Finished with some declines and 3-boards with bands just to really finish me off. I am determined to get my high-end strength up over the next 8 weeks. I'm gonna be busting my ass!!

Next week I will back off and just do sets of 5 on the 1, 2 and 3 boards. Then I will follow with two heavy weeks and maybe get some shirt reps in too.

Chris Rodgers
07-07-2003, 02:15 PM
1.Squats(SSB/Metal briefs)- 255x3, 285x3, 305x3, singles- 205x1, 275x1, 325x1, 345x1, 360x1, 380x1
2.Sumos- lasrgest plate 35's-4x1@ 290(60%), regular ROM- 3x1@290, 1x1@365(75%)
3.Light abs- 2 sets

Excellent session. Today I felt great and didn't have any pains, so I went heavy. I have never done regular squats with the SSB, only box. I really liked them. It really teaches you to arch hard because otherwise it will send you forward. This is the most I have ever squatted in just briefs without knee wraps. So considering it was with the SSB, that's pretty damn good.

Finished with some sumo work and light abs. I was pretty shot after the squats.

07-07-2003, 02:23 PM
I tried reading through to find it but what is SSB?

When is your next comp?

Chris Rodgers
07-07-2003, 02:51 PM
SSB= safety squat bar

If you are not familiar with it, they have pictures of it on elitefts. The plates are actually angled forwrd when on the bar so the weight tries to pull you forward. This makes this bar much more effective at hitting the muscles of the back, both upper and lower.

I have a push/pull on August 30th.

Chris Rodgers
07-07-2003, 07:52 PM
Light upper
1.Straight bar pressdowns- 4 sets
2.Seated rows- 4 sets
3.Front raise- 4 sets
4.Rear raise- 4 sets

Another nice and easy session. Tomorrow we max our weaker style of deadlift. For me that is conventional and my best PR is 460.

07-07-2003, 07:58 PM
A push/pull meet involves just bench and deadlift right?

And your is your sanctioned total correct or is that the highest total you got at one meet and not the accumulation of those?

What's one of the larger powerlifting affiliations? I keep getting a little bit more interested in it and would like to go to a powerlifting meet so I was wondering if there are some around here. Do you think their website has most of their comp dates?

Sorry about all the questions but thanks for the help.

07-07-2003, 09:48 PM

Chris Rodgers
07-08-2003, 06:58 PM
Push/pull= bench/dead

I have only done one sanctioned full meet. My total in that meet was 1010. My next full meet is December 6th and I plan on beating that total by well over 200 lbs.

There are a lot of feds. APF/IPA/USAPL/WPO/APA just to name some of the more popular ones.

ME sq/dl
1.Deadlifts(Conv/Hardcore)- 315x1, straps up- 405x1, 470xmissx2, 445x1
2.Deadlifts(sumo/Hardcore)- Straps up- 365x1, 455xmiss :mad: , 405x3
3.Abs- 4 sets

BWT- 148

This session was bad. Still felt a bit beat up from the squatting on Saturday and by the time I missed 470 2 times I was shot. Barely made 445 and then decided to redeem myself by pulling an easy single of 455 sumo. Not quite. I setup with my feet pointed farther foward then I normally do and I got it up to my knees and was in a bad position. Dropped it down and hit a triple and just still felt like crap.

This workout is done and behind me. My next 2 sq/dl sessions are gonna be nice and light and then I will be squatting heavy again on the 19th.

Bam Bam
07-08-2003, 07:29 PM
hanvt peaked in here for awhile looking awesome latty

07-08-2003, 07:44 PM
We all have bad days now and then. Nothing to feel bad about. Maybe you can learn something from it, and even if you can't, you've still got an awesome dead.

Chris Rodgers
07-10-2003, 07:25 PM
Heavy bench
I looked at the calendar today and realized that after today I only have 6 more bench workouts until the meet. Today was gonna be a back off week, but then I deided that since I am already "backing off" by eliminating a bench day, that I coud wait another week or two before the backoff session. I'm glad I did because today went very well. I will do my backoff session either on the 17th or 24th and then go heavy until the last session before the meet(9 days out) where I will backoff again.

All work sets had middle finger on ring unless otherwise noted.

1. 3-board press- 175x3, 210x2, 245x3(10 lb PR), 255x2(PR)
2. 4-board press- 275x2(PR), 295x1(PR)
3. 5-board press- 315x1(PR, missed second rep)
4.Bench press(DD)- 185x2, 225x1(no touch), 250x1(NT), 250x1, moved grip out to index on rings- 250x1(easy), 260x1(easy)
5.Close grips- 135x3, 185x5, 135x12
6.Face pulls- 4 sets

PR's all over the place. One thing I was doing very well today was tucking my chin hard when I was setting up my arch. By doing this I wouldn't lift my head(which is what I have problems with) and I woud keep my arch and touch at the highest point. This was also the fist time it felt good pressing with the max-width grip.

255 was my 1-rep max on 3's, so hitting a double with it on my weakest board felt good, especially after a 3-rep PR. I had 300-305 in me on the 4-board and probably 320-325 on the 5.

It also felt real good to get a few good singles in with the shirt. I figure if I can it some good singles at the end of a hard workout, can hit them in a meet no problem.

BWT- 148

07-10-2003, 09:00 PM
Geez, you will have all the "Road to" threads mastered on the big three soon!

Chris Rodgers
07-12-2003, 10:37 AM
Speed sq/dl
1.Box squats(Metal briefs/14.25"/SSB)- 175+PB 3x2, 195+PB 3x2, 215+PB 1x2, 1x1
2.Pull thrus- 3 sets
3.Abs- 4 sets

That's it. Nice and easy. I went really heavy last week and I plan on going heavy on free squats in full gear next week so I wanted to take a nice easy backoff session to bring some speed back. Form felt great again and I kept everything under 60% of what I hit last week. Finished with a single and it was the fastest of all the reps.

07-12-2003, 11:10 AM
Hope this isnt too annoying but I have a few questons.
1. What is a board press?
2 What is a Face pull?
3. What is a Pull thru.

Chris Rodgers
07-12-2003, 12:16 PM
Board press- Is performed exacty like a bench press except we have a partner hold a board on our chest. You bring down to the board, pause briefly and press back up. We use all different size board that are 6" wide and go rom 1.5" thick up to 7.5" thick. This helps to strengthen sticking points. It really overloads the pressing muscles with heavier weight than could be used on regular bench.

Face pull- I stand and take a tricep strap from the high pulley. I step back and lean back slightly. I then pull the straps right towards my face. I will swith it up by pulling higher or lower. depending on where you pull you can hit the upper back, lateral and postior deltoids and rotators. I use it to help keep those areas strong for the bench press.

Pull thru- hold an attachment through your legs facing away from a low pulley. Lean forward a bit and keep your arms straight through the whole movement. With a narrow or wide stance Let the weight go back behind you by either keeping the les fairly straight and bending the back or bending the legs more like a squat. When you are fully stretched return to the upright position by using your glutes, hips, low back and hams. This is a great exercise and will emphasize different muscles depending on how you perform them.

Chris Rodgers
07-15-2003, 08:11 PM
Light upper
1.Tricep presdowns- 4x8
2.Pulldowns- 4 sets
3.Delts- 4 sets

Nothing exciting, but these light sessions leave me hungry for the heavy stuff.

Chris Rodgers
07-15-2003, 08:13 PM
ME sq/dl
1.Reverse band deads(Blues/narrow sumo/belt/plates raised 4.5"/ -85 lbs at bottom)- 315x2, 405x1, 455x1, 505x1, 530x1
2.GM's(medium stance)- 135x3, Arched back/wide- 185x3, 225x3, 275x3- all easy
3.Pull thrus- 3 sets
4.Abs- 4 sets

I was going to go light, but then I felt pretty good and said why not. Never tried the reverse band setup like that. That is the most weight I have ever locked out not being a short rack pull. Went pretty easy after that. Saturday I'll squat heavy!!

Chris Rodgers
07-17-2003, 08:38 PM
Heavy bench
1. 4-board press- 185x3, 225x3, 265x3(PR)
2. 5-board press- 300x3(PR), 315x2(miss 3/PR)
3.Bench press(DD)- 225x1, 255x1, 270x1(miss 2), 280x1, 280x1
4.Face pulls- 2 sets

I had thoughts of going easy this week. After warmups I quickly changed my mind. Felt great again. The set with 270 ine shirt I smoked the first rep, but when I brought the weight down for the second I lifted my head and lost my arch and tightness. Came back and smoked 280 for two singles. This felt very good after benching so poor at the last meet. A PR will fall at the meet!

Squats on Saturday!!!

07-17-2003, 08:57 PM
Heh, you seem to change your mind a lot about going light.

Awesome job on that bench, btw.

This bench training your doing isn't militia or westside. What is it? Where did you get it from?

Chris Rodgers
07-20-2003, 08:18 PM
I kinda just talked to a friend of mine and he was saying going into ths meet I should focus primarily on the top end stuff since I seem to be driving hard off the chest and just hitting a wall. So I decided to make the other day I bench a total light day with no bar work for the bench and I have felt so much better. The two times per week for that long just wasn't working for me. I'll see what the results are at the meet.

Heavy sq/dl at Iron Island
1.Squats(Metal briefs/Canvas suit)- 105x3, 195x3, 285x2, straps up- 340x1, 415x1(got depth), wraps on- 455x1(10 lb PR),485x1(40 lb PR)
2.Deadlifts(same/sumo)- 135x3, 225x1, 315x1, 405 3x1

Amazing day!! Hit a huge PR and gt o see some great lifting by everyone. 500+ will come soon!!

Video of the lift can be seen here:


Thanks Eric.

07-20-2003, 09:05 PM
Nice lift Latty!!

Chris Rodgers
07-23-2003, 03:17 PM

Did a light upper body session on Monday.

Light sq/dl
1.Deadlifts(sumo/plates up 4.5"/belt)- 225x4, 315x2, 405x6
2.Arched back GM's- 185x3, 225x3, 275x3

That's it. I took it easy after the heavy stuff from Saturday. All sets weren't too tough.

Chris Rodgers
07-24-2003, 07:02 PM
1. 3-board press- 185x3, 220x5(PR), 230x4(PR/miss 5), 245x1, 260x1(PR), index on rings- 265x1(miss 2)
2.Close grips- 95x6, 135x3, 175x3
3.DB rows- 85x5, 100x6
4.Face pulls- 3 sets

This was my backoff week. Although I hit some PR's, I only had 5 real work sets on boards and I stuck with only the 3-board. Next week I'll go with 4 and 5 boards and then hit some shirt singles.

Chris Rodgers
07-26-2003, 01:22 PM
Heavy sq/dl
1.Squats(belt only)- 185x3, 225x1, 275x1, 315x1, 275x3
2.Box deadlifts(sumo/2" box/belt)- 225x2, 315x3, 385x3
3.Box deadlifts(conv./2" box/belt)- 315x1, 365x1, 405x1
4.Abs- 5 sets

Wow. My raw squat form really sucks, lol. I think I have been trying to perfect my form with the equipment for so long that I forgot what to do with no gear. It felt very awkward. I think if I fully maxed I may have only got ~335 or so today. My hips were screaming at me, so I brought my stane a little narrower. Still felt weird though. Oh well.

If that wasn't enough I tried sumo box deadlifts for the first time. Those destroy the hips as well. I think I may have had 5-10 more lbs in me for a max triple on these. This is where briefs would have felt a lot better. Moved to conventional and was gonna finish with a double with 405, but after the way I felt on the first rep I thought better of it. I was shot at this point and left it at that.

Chris Rodgers
07-28-2003, 07:26 PM

Light upper
1.Push press(full clean on first rep)- 85x6, 105x3, 125x3, 140x1
2.Tricep pressowns- 2x15
3.BB rows- 2x15
4.Shrugs- 225x25
5.Curls- 2x15

140 on push press was fairly heavy, but not maximal. Everything else nice and light.

Chris Rodgers
07-29-2003, 07:45 PM
Heavy DL
1.Reverse band deads(Greens/conv/3"blocks/loose champ briefs/belt)- 315x1, 405x1, 475x1
2.Reverse band deads(greens/mod sumo/3"blocks/loose champ briefs/belt)- 315x1, 405x1, 455x1, 500xmiss, 500x1
3.Seated GM's- 135x6, 185x3, 225x12
4.Abs- 3 sets

The reverse band setup only took ~45 lbs off the bottom and nothing the last few inches. I had the bands setup at 5'1" off the ground.

I was gonna just do some GM's, but since I am not deadlifting again until next Saturday, I figured what the hell. On the frst attempt of 500 on the reverse bands I went down to the bar normal, but then for some reason went back to my old style and rocked my hips into the bar. This threw me off a bit and I missed halfway up. I fixed it on the second set and hit it pretty smoothly. I definitely had more in me.

The seated GM's tore me up. I was goingas deeps I could and was jamming up with everything on every rep. That set was tough, but I could have done more reps. I chose to stop since I didn't think I'd get back off the box after the lift if I kept going.

Chris Rodgers
07-31-2003, 07:11 PM
Heavy Bench

All sets comp grip except for lockouts.

1. 4-board press- 225x1, 275x3(PR)
2. 5-board press- 295x1, 320x2(PR)
3. 3-board press(DD)- 225x1, 275x1, 300x1, 315x1(PR), 335x1(PR)
4. 2-board press(DD)- 275x1, 300x1(PR)
5. 1-board press(DD)- 275x1, 300x1(PR), 300xmiss(lockout)
6.Lockouts(mid grip/4")- 225x3, 300x10
7.Face pulls- 2x25

Good session. Took some quick PR's on the high board stuff and then worked down on the boards. I was hoping to take 300 on the 2-board, but it was pretty easy so I took it on the 1-board. 300 would be huge for me at this meet. I plan on giving it a ride on my last attempt. The last try with 300, my right wrist bent back a little and I couldn't quite lock it out. I just put 300 on the bar and repped out on lockouts. I want that weight so bad!

Chris Rodgers
08-02-2003, 02:17 PM
Speed sq/heavy sumo
1.Box squats(Champ/looser Hardcore)(SSB/14.75")- 205+PB 10x2
2.Deadlifts(champ/looser Hardcore)- straps up- 315x2, 425 2x1
3.Abs- 5 sets

Box squats all felt strong and tight. I tried some sumos because I have never done them with that combo of gear and I wanted to see if I liked it. Worked up to 2 singles with what will most likely be my opener. Felt strong, but I won't use this combo for the meet. Next week I'll give one more shot at pulling in the canvas and if I don't like it I will pull in the tighter, single-ply hardcore at the meet.

Weight: ~146

08-03-2003, 02:41 PM
Do you use a prong or a lever belt? I need a new belt, but I can't decide which one to get. If I get a prong it will be a single.

Chris Rodgers
08-04-2003, 06:14 PM
I have a double prong. Some of my paners have the lever and after seeing how annoying it is to adjust, I will never get one of those. The prong is easy for me and depending on what exercise I'mdoing or what I am wearing (bench shirt, squat suit, etc) I use different tightness.

Light upper
1.Pressdowns- 5 sets
2.Face pulls- 4 sets
3.Rear delts w/bands- 3 sets

Nice and easy. I've decided to do some suspended arched backs tomorrow. We'll see how those treat me.

Chris Rodgers
08-05-2003, 07:57 PM
1.Suspended arched backs(42.75"/str. bar)- 185x3, 225x3, 275x3
2.Rack pulls(conv/6" off ground)- 335x1, belt- 425x1, 485x1
3.Pull thrus- 3 sets
4.Abs- 5 sets

I decided I don't really like the arched backs suspended. I am always in a weird position on the first rep and can't seem to arch it out from that low. Once I stand up with it I can arch it all day long for reps, but since the first rep sucks, it just doesn't seem to be as productive as normal arched backs.

After that I decided to make everyone pull from somwhere wihn their weak area on deads. Mine is my lockout so I pulled from a few inches under the knee and worked up to my opener and second attempts and that's it.

Chris Rodgers
08-07-2003, 09:13 PM
Heavy bench
1.Bench press- 135x3, 175x1, 210x1
2.Bench press(DD)- 2-brd 230x1, no boards, 255x1(easy), 275x1(not bad), 290xmissx3
3. 5-board press- 300 3x2
4.Lockouts(4"/close grip)- 300x5
5.Face pulls- 2 sets

Man. I was not happy with those misses. The third attempt got the highest, my left arm was completely locked, but I couldn't finish the right side for the life of me. I think next week I am going to put the shirt on and hit 255 and like 275 again, but move my left hand in one finger closer. Hopefully this will straighten things out. I know I am stronger than I was when I hit 285 in the gym, so it's just a matter of putting it together. Also, I weighed 151 on my scale when I hit 285 and only 144 today. I noticed the shirt slipped on and off a lot easer today. I'l try and be back to ~148 by next session.

Just finished with some very easy doubles with 300 on the 5-board and a set of 5 on close-grip lockouts with that weight. We'll see how the grip change treats me next week.

Chris Rodgers
08-09-2003, 05:46 PM
Heavy sq/dl
1.Squats(Metal/Canvas)- 145x3, 235x2, 285x1, straps up- 350x1, 390x1, knee wraps on- 430x1(Easy), 470x1(not too bad), 505xmiss(went nowhere, right knee buckled in and spotters grabbed me right away...thanks fellas)
2.Deadlifts(Metal/Canvas)(sumo)- straps up- 135x3, 225x1,315x1, 425 2x1 (Hardcore)(sumo)- straps up- 225x1, 315x1, 405x1

I was happy with the 470 squat, but that's about it. Pulling in the canvas is kinda awkward for me, so I'll stick with poly for now. I have to start eating something before these sessions too because it's a long day and my body is running 100% on adrenalina, caffeine and water.

Weight- 144(eat moron)

Chris Rodgers
08-13-2003, 05:16 PM
Heavy Bench/DL
1.Bench press(DD)- 2 brd- 225x1, no brd- 260 2x1(both slow)
2. 4-board press- 95+2MDx1, 125+2MDx1, 150+2MDx2(miss 3), 150+2MD 3x1
3.Deadlifts(sumo/Hardcore/belt)- straps up- 315x1, 405x1, 455x1
4.Box deadlifts(conv/3" box/belt)- 350 6x1, (4.5" box)- 350x1, 375x1, 390x1
5.Rear delts- 6 sets

Started off a little shaky. I think it's just that my shirt is a bit too loose. I weighed ~144 again and I had the shirt pulled pretty low and 260 touched easy. Each single went up pretty slow. I've decided to take creatine for the next few weeks and make sure to eat so hopefully I can gain a solid 4-5 lbs and weigh in closer to 148.

Deadlifts felt strong. Much better than Saturday. After the sumos I still felt good I pulled a ton of singles standing on a box. The 3" felt easy so I went to 4.5". This has the bar touching the top of my feet at the bottom.

Rest til Saturday. I'll do speed work on squats and will not pull this Sat. Then I will pull again on Tuesday. It will be the last pulling session til the meet.

08-13-2003, 05:52 PM
Nice work on the deads.

Did you combine two workouts? BP and DL?

Chris Rodgers
08-13-2003, 09:55 PM
Yea. I'm off from work this week and had a chance to catch a workout at Iron Island Gym where I train with some great powerlifters. So I combined my bench and dead stuff.

Chris Rodgers
08-17-2003, 11:16 AM
1.Box squats(SSB/14.5"/metal briefs)- 185+BB 5x2, 225+BBx1, 265+BBx1, 285+BBx1, 305+BBxmiss
2.Deadlifts(4.5" blocks/conv/belt)- 135+purples dbled x3, 185+PDx1, 235+PDx1, 285+PDx1, 325+PDx1

That's it. I was up at 4:30 on Friday and was out in the sun all day fishing. I was pretty shot when I woke up, but still managed a pretty good day. I was inspired to try the blue bands with the SSB by eric and vinnie from Wednesday. The first 4 sets with 185 I was walking the weight out, but it is such a bitch with the blues. So I set up the Harlem-o-lift TM. To make up for the lack of a monolift. We have to do things ghetto every once in a while. Using the pins in the power rack I had my partners pull them out after I stood up with the weight.

With the deads I used the purples doubled around 3 dumbells. I have no idea what kind of tension this adds, but I would assume it has to be 150-200 or so. These felt pretty good, but I was feeling some strain in my left rear delt area and decided just to stop there. Later on I did some real light rear delt movements and it feels fine now.

Chris Rodgers
08-18-2003, 06:37 PM
Heavy Bench
1. 2-board press(DD)- 185x1, 225x1, 260x1
2. 1-board press(DD)- 260x1
3.Bench press(DD)- 260x1, 285xmiss(hit belt, lost it), 285xmiss(shot over face), 260x1
4. 4-board press- 95+2MDx1, 125+2MDx1, 150+2MDx2, switch to wider boards- 150+2MDx3, 160+2MDx1,160+2MDx1
5.Declines(med grip)- up to 225x1
6.Chins- 2 sets

I gained some weight back and was ~149 on my scale so I decided to bench. I definitely have shirt issues. Right now, in order to really feel the shirt catch the bar I have to pull it way low. In this position I have to bring the bar way low which doesn't put me in a good spot. Not to mention my weak-ass rear delts are making it difficult to keep the necessary shoulder tightness when I get the bar the last few inches off the chest. I know my triceps are much stronger than when I hit 285 on bench. I just have to get the bar to my damn chest in a good position. I think what I need is to strengthen what's weak(obviously) and have the shirt tightened across the chest plate so I can wear it a bit higher and still get something out of it. We'll see about that after this meet. For this meet my main goal on bench will be to get a meet PR and we'll see from there.

The 4-boards with all the bands felt strong today. I started out with my old 4-board, but it felt a little unstable. I rigged up a wider board and kept on going. I used the same bands as last week and my bench is slightly higher than the one at Iron Island. So to triple 150 and then hit 2 easy singles with 160 felt good.

Tomorrow I deadlift. Then I'll take 2-3 days off and do my last bench day on Friday or Saturday. Not sure exactly what I'll do, but I'd like to put the shirt on and maybe take a light weight to my chest since that is the most awkward part. We'll see.

08-18-2003, 06:48 PM
I should go pull a 505 Thursday just to throw salt in your game ;)

Chris Rodgers
08-18-2003, 07:04 PM
Haha. Go for it fatboy. ;)

Chris Rodgers
08-19-2003, 06:38 PM
Last deadlift til meet
1.Deadlifts(Sumo/Hardcore)- straps up- 315x1, 405x1, 455x1
2.Box deadlifts(conv/4.5"/belt)- 315x1, 365x1, 395x1, 415xmiss(right at lockout), 350 2x1, 3" block- 350 2x1, 1.5" block- 350 2x1, off floor- 350 3x1
3.Abs- 4 sets
4.Rear delts- 4 sets

Good session. This was my last deadlift before the meet(11 days). I pulled 455 faster than last time. Nice and easy. On the box pulls I smoked 415 up to the sticking point(maybe 2" max before lockout) and then it just hit a wall. That's fine, would have been a PR. Just lowered it to 350 and pulled a bunch more singles at different heights.

Finished with some abs and rear delts and felt stronger today with the rear delts. I'll rest the next 3 days and then on Saturday I will squat light and then bench. Next week will be very, very light stuff just to keep some blood in there.

08-21-2003, 07:04 PM
Good luck with the meet. What are you planning to total?

Chris Rodgers
08-22-2003, 04:16 PM
More than last time. ;)

Not positive, I'd mainly like some PR's and to set a total for myself to beat at the big meet in December. However if things go well, I plan on attempting a 500 lb squat and dead.

Chris Rodgers
08-25-2003, 06:40 PM

Went to Iron Island on Saturday and did my last session with the weights.

1.Squats(briefs/belt)- 250 5x1
2.Bench press(DD)- 185x1, 205x1, 225 3x1

That was it. Nice and easy on the squats. Did 50% of my 3rd attempt goal. On the bench I just wanted to lower some weights to the chest in the shirt and do a few singles. We were messing with the shirt a lot and trying different setups. Didn't feel to great, but I watched some video of my benching from the past few months and I think I just have to crank the shirt pretty low and go for it. I'm gonna open low, go for a meet PR on the second and then go from there.

Chris Rodgers
09-01-2003, 06:54 PM
Training for APF Southern States

Last meet:

Class- 148
Sq- 475
Be- 245
Dl- 450
Tot- 1170

Meet Pr's:
sq- 475 8/30/03
be- 250 6/7/03
dl- 480 6/7/03
Tot- 1170 8/30/03

Gym PR's:
sq- 485 7/19/03
be- 285 3/27/03
Dl- 485 4/15/03

Goals for Dec:
Class- 165
sq- 530+
be- 300+
dl- 515+

Mon- week 1- delts, lats. week 2- raw bench, low boards, assistance
Tue- Low back, hams, abs(pulls, GM's, zerchers, etc)
Thu- Heavy bench(High boards, lockouts, shirt)
Sat- squats(1 week speed only, next speed + heavy squats), speed and heavy sumos will be cycled in.

Time to get to work.

Chris Rodgers
09-03-2003, 05:22 PM
Dl/Sq assistance
1.Rev. band deads(conv/no belt/greens)- 315x1, 385x1, 425x1, 445xmiss
2.Zerchers off 12" pins- 135x3, 185x1, 225x1, belt- 275x1(belt got in the way, stopped here)
3.GHR- 3 sets@ BW
4.Abs- 3 sets
5.Rear delts- 3 sets

Actually felt pretty good after feeling like crap after the meet so I decided to lift decently heavy. Considering I had the bands setup so they gave only about 50 or so lbs at the bottom and nothing well before lockout this wasn't bad. I also get a lot from my belt so I figured I'd see what it looks like without one. I will increase volume on the extras as the weeks go on. This day will basically be some form of conventional pulling, GM's and/or zerchers. Then I'll follow with GHR, abs and rear delts.

Chris Rodgers
09-04-2003, 06:32 PM
Heavy bench
1. 3-board press(poly)- 185x2, 225x1, 255x1
2. 2-board press(poly)- 255x1
3. 1-board press(poly)- 265x1
4.Bench press(poly)- 265x1, 275x1, 275xmiss(groove)
5. 2-board press(poly)- 255 2x1
6.Bench press- 135x5, 155x5, 175x5

Tried out a new shirt today. Felt pretty good. I smoked 265 and hit a solid 275 which stopped me twice just 5 days ago at the meet. The one thing about this workout was that I crashed about an hour in. Usually I can hit PR's 2 hrs into a session. Today I just lost it and my arches were getting weaker every set. I'm gonna start making some better food choices during the day so I have some sustained energy.

Chris Rodgers
09-06-2003, 11:36 AM
Speed sq
1.Box squats(14.25"/briefs)- 240+PB 10x2
2.Pull thrus- 3 sets
3.Chins- wide grip BWx15, underhand BWx10
4.Rear delts- 2 sets
5.Abs- 3 sets

Good session. All done in under an hour, even helping my other lifters. Speed felt good. Hardest part was setting up and reracking(wish I had a monolift). I was sweating like a bastard too. Haven't pushed real hard, that fast in a while.

BWT- 152 in the morning in boxers. 165's here I come. Briefs felt more snug too.

Next week I'll do 7 doubles with the same weight and green bands. Then we'll go heavy on free squats with the bands. Every other week will switch from speed only to speed+heavy.

Chris Rodgers
09-12-2003, 06:39 PM
Speed bench
1.Speed bench- 95+MD 9x3, 135+MDx1, 155+MDx1
2.Pressdowns- 4x10
3.Face pulls- 3 sets
4.Front raises- 2 sets
5.Tate curls- 2 sets

Chris Rodgers
09-12-2003, 06:44 PM
1.Deadlifts(conv/belt)- 315x1, 405x1, (standing on 1.5" boards)- 315x1, 405x3
2.BO GM's- 135x3, 175x3
3.BB rows- 2 sets
4.GHR- 2 sets
5.Rear delts- 3 sets
6.Abs- 4 sets

Felt kinda like crap. Felt decent to pull a triple with 405 on the blocks on an off day. Sore as a bastard after this session.

Chris Rodgers
09-12-2003, 06:51 PM
Heavy bench
1. 4-board press- 170+MMDx3, 180+MMDx3, 200+MMDx1
2.Bench press(DD)- 3 brd- 185x1, 2 brd- 225x1, 1 brd- 250x1, no brd- 270xmiss(groove), 280xmiss(groove), 295xmiss(weak), denim off, add poly- 225x1, 245x1, 255x1
3.Bench press- 95x25

What a crappy shirt session. I was happy with my performance on the 4 boards. It was my first time using the Monster minis. I had some more in me, but wanted to save it for some shirt stuff. I need a smaller chest plate on my shirt because when I bring the shirt low, I can't keep my shoulders tight and touch the weight. But when I wear the shirt too high my shoulders are fine, but I get no pop.

Chris Rodgers
09-13-2003, 11:45 AM
Heavy squat
1.Box squats(briefs/14.25")- 215+GB 5x2, 265+GBx1
2.Squats(briefs/canvas)- straps down- 265+GBx very high, 315+GBx high, 365+GBx unracking incident
took bands off- 315xhigh, 385xhigh, 425xhigh(WTF??)
3.Deadlifts(sumo/belt only)- 250 8x1, 335x1, 385x1

That's it. Well, this is officially the first and only time I'll put the canvas on in my gym to squat. Unracking and walking out in a canvas, especially with bands is not smart. We also only had 2 spotters, which was very dumb on my part. I put not only myself in danger(which I can live with), but I put my partners in danger and for that I apologize. On the 365+ bands I had my feet too wide as I tried to unrack and didn't get the bar tight. Before I could help it the bar was falling back and they caught it and brought it to the floor. Stupidity on my part. So off came the bands and I unracked everything with a close stance and walked out slow. It made the setup a bitch, but I felt strong as hell. With the straps down, no wraps I couldn't get 425 in the hole. It was a few inches high, even with an attempted dip. It flew up like a joke though. I promise this. In two weeks at Iron Island, anyone there will see a skinny bastard break 500 for the first time.

After we got the canvas off I wasn't feeling great so I just did some raw sumos. Next week I'll just do speed squats with the light bands and pull a heavy sumo in gear.

Chris Rodgers
09-16-2003, 07:26 PM
Upper work
1.Pressdowns- 7 sets
2.Chins- 2 sets
3.T-bar rows(ghetto)- 3 sets
4.Face pulls- 3 sets
5.Rear delts- 3 sets(getting stronger)
6.Hammer curls- 3 sets

Nice and quick. Felt all pumped up like a bodybuilder after this one, lol.

Weight- 153

Chris Rodgers
09-16-2003, 07:31 PM
DL/sq assistance
1.Band GM's- 3 sets
2.Deadlifts(3" blocks/sumo/raw- no belt)- 315x1, 390x1, 425x1
3.Pull thrus- 2 sets
4.Abs- 7 sets

Another quick session. I wasn't going to pull since I am pulling heavy in gear on Saturday, but my cousin was deadlifting all by himself and I couldn't allow that. ;) That is a good pull for me with no belt. I definitely had more in me too. I just didn't feel like pushing too far today. Saving it for Thursday and Saturday's big workouts.

09-16-2003, 08:06 PM
lol, always use the buddy system when deadlifting.

nice pull, btw.

Chris Rodgers
09-18-2003, 09:10 PM
Heavy bench
1.Bench press- 175x3, 200x3, 225x1, 235xmissx2
2. 4-board press- 250x1, 265x1, 280xmiss, 185x2, 245x1, 280x1(miss 2nd), 290xmiss
3.Lockouts(~6"/pinky)- 225x3, 275x3, 295x3+hold
4.Wide grip cable rows- 4 sets
5.Bench press- 115x20

Pretty crappy session. I was planning on doing shirt work, but didn't get my shirt back in time. I should have had a raw PR but couldn't lock it out. I have been experimenting with the thumbless(suicide) grip the last few sessions and after the horrible miss at 280 on the 4-board, I decided it screws my lockout. The elbows are trying to stay tucked, even at the top. Done with that grip. Brought the weight back down and went back to the old grip. 280 went up easy on rep 1, but lost it on rep 2. 290 was just in a poor spot and I was pretty spent at that point. I'd like to get up to my bodyweight for at least 20 reps at the end of a session in the next few weeks. Just something I think I should be able to do, but once I start repping it hurts like a bitch, lol. I was probably good for another 5 or so today. Up the weight next time.

Chris Rodgers
09-20-2003, 12:53 PM
Speed squat/heavy sumo
1.Box squats(14.25"/briefs/SSB)- 215+PB 10x2
2.Deadlifts(Sumo/Hardcore/canvas)- 135x2, straps up- 225x1, add belt- 315x1, 405x1, 455x1, 475x1, 505xmissx2
3.Pull thrus- 4 sets
4.Rear delts- 3 sets
5.Abs- 3 sets

Today had some ups and downs. Alison hit a strong PR sumo of 255 and missed 270. I had her try on a loose MaxDL and it worked pretty well. The box squats felt good, not great. I was a little less consistent with my form on all the sets, but they were pretty strong. Next time I'll go back to the straight bar.

Now to sumos. I felt way better pulling in the canvas this time. I used the hardcore I usually pull in as briefs and worse the canvas straps up. From watching the video, I pulled exactly the way I wanted too. The canvas was keeping my hips up higher in a better position. I get way too low(like parallel) when pulling in the hardcore. So my hips were fine, the weight was popping off the floor and I was in good position....then it's like I hit a wall. Both 505 attempts hit the knee area and just died. I pulled a few seconds without moving and put it back down both times. The second attempt got slightly higher than the first, but not high enough. I really have to figure out this weakness so I can get my dead over 500 like it should be. I have the bottom pulling potential of well over 500, but that don't mean crap if I can't pop the hips in at the top. On a good note, 475 was nice and strong and the most I've pulled since the Nazareth meet. I think I'm gonna work some partials on sumo and some speed work with bands to nail the lockout.

Weight- 153

Chris Rodgers
09-22-2003, 06:28 PM
Shirt work+assistance
1.Bench press(poly)- 225x3(touch 1), 245x3(touch all), 260x1(no touch), 260x2(touch both), 270x2(touch both) PR, 280x1(touch/miss 2nd), 290x1(touch) PR!!! "who's your fukin daddy"
2.Raw bench- 135x5, 165x5
3.Triceps w/bands- 50 reps

About friggin time. Got the shirt back and gave it a shot. I'd say things went well. Got an all time PR for me of 5 lbs at the end of the shirt work. That is 45 more lbs than I hit at the meet just over 3 weeks ago. I like the carryover into the lockout I get much better than what I've had in the denim. I'm going to send the denim back to get tightened up, so I'm not totally giving up on it.

BTW, the quote was what I said as I locked it out. Just came to me, I don't know I'm weird.

Weight- 154

Chris Rodgers
09-23-2003, 07:52 PM
1.Reverse band deads**(sumo/loose hardcore as briefs)- 335x2, belt- 425x1, 475x1, 495 2x1
2.Bent rows in rack(explosive from 6")- 135x6, 165x6, 185x6, 215x6
3.Wide grip rows(angled back to work more upper back)- 2x10
4.Face pulls- 2 sets
5.Side bends- 3 sets
6.Abs- 3 sets

I was pretty shot coming in. Still felt like I did some good work today. I tried something new with the reverse band setup. Since my weakness is 100% lockout and I basically blast everything off the floor, I set the bands up a new way. I took the blue bands and doubled them. I hung them from hip level. This basically gave me a ton at the bottom and quickly gave off to nothing about 2" under the knee(where my sticking point begins). So it basically popped off the floor like when I am in full gear, but hit a wall when the bands let off. Next time I try these I'll use the deadlift bar. This time I used a regular olympic bar and it felt a bit weird. Even though it took 225 to touch the ground, it felt harder than when I do it ina normal setup with 95-135 touching the ground.

Did some stuff for upper back/lats and ab work and I was shot. I'll just be cycyling in different exercises on tue, thu, sat for upper back, lats and rear delts. Today 8 sets did me good. I'll see how I feel Thurs.

Chris Rodgers
09-25-2003, 08:34 PM
Board work+assistance
1. 3-board press- 150+MMDx3, 160+MMDx3, 175+MMDx1, 185+MMDx1
2. 5-board press- 205+MMDx3, 225+MMDx1, 240+MMDx1
3.Declines- 175x3, 205x3, 225x3(PR), 235x1 (5lb PR), 240x1(10 lb PR), 245xmiss, 185x9(miss 10, PR)
4.Close grip cable rows- 140x8, 150x8, 160x8

Good session today. Two weeks ago was my first session with the monster minis. Judging by the weights I hit on the 4-board then, I'm very happy with my lifts today. My straight weight on 3-boards PR's are all ~30 lbs less than my 4 board and I was within 20 on the 3 rep PR and 15 on the 1 rep PR. The 5-boards were really strong. Hardest part was unracking it.

After all that I decided to do some decline work. These felt much better than usual. That is actually the first time I have taken 225 down to my chest raw whether flat or decline and do more than one rep with it. 240 was pretty strong too, I felt I took 245 down a bit too high and missed it halfway. Joey hit a strong 280 for a big PR.

Saturday I will be going for a max with briefs, canvas straps down and wraps. Can't wait!!

Chris Rodgers
09-27-2003, 07:43 PM
Heavy sq/speed dl
1.Box squat(briefs/belt)- 185x2, 225x1, no box- 225x1
2.Squat(briefs/canvas/belt)- straps down- 285x2, 335x1, 390x1, 440x1(15 lb PR), 480x1(55 lb PR), wraps on- 515x1(30 lb all time PR), straps up, no wraps- 455x2(missed 3rd)
3.Deadlifts(conv/standing on 3" mats/briefs)- belt on- 275 4x1, belt off- 275 4x1, 315 2x1
4.Rear delts- 4 sets

Great day today. It was only 4 weeks ago that I hit 475 in full gear at the meet. I hit 480 faster today with no wraps and straps down. The 515 was huge for me though. My squats have totally come around and have become my strongest lift. My form in the hole on the two heaviest sets broke down and I know I need to work on that, but to think I can smoke two huge PR's like that makes my confidence in my squat strength go way up. The last rep I missed on the 455 was less about strength and more about the bar moving on my back and a poor decent. I'm not used to doing heavy reps in the gear like that. The first two reps were a joke.

Paul Stagg
09-29-2003, 08:32 AM
Well done.

Chris Rodgers
09-29-2003, 08:27 PM

1.Bench press(pinkies on rings)- 175x3, 200x3, 200x2, 210x2, close grip(1/2 thumb length from smooth)- 135x5, 155x5, 175x5, 185x5, pinky on rings- 130x20
2.Lying db ext- 20'sx10, 30'sx8, Tate's- 30'sx12
3.Triceps w/bands- 75 reps

Decent session. Didn't feel great on the lower rep stuff, so I backed it back down and hit some 5's on close grips. Had some more reps in me on the 130, but not much. I'll up it to 140 next time I do those.

Chris Rodgers
09-30-2003, 07:30 PM
Assistance work
1.Band GM's *SS* GHR- 2 sets
2.Bent rows(explosive from 6")- 135x6, 165x6, 185 3x6
3.Lockouts from knee(explosive)- snatch grip- 225x15, sumo/normal grip- 225x15
4.Seated DB cleans- 15'sx10, 20'sx10
5.Abs- 6 sets
6.GHR- 2 sets

Put in some good work today. I feel pretty shot after this. I'll probably be sore as a bastard, lol.

09-30-2003, 07:40 PM
Nice journal you have killer power for your weight, well killer power period:).

For bench that seems like a wide grip. Also for close grips that seems wide also. I usually bench with thumb length from smooth, and have been doing my close grips with the index finger on smooth. Is there a reason you got a little wider on both lifts?

Chris Rodgers
10-01-2003, 04:07 PM
I like to move the most weight possible. :)

The max legal grip allowed in a meet is I believe 81 cm. This means you can have your pointer finger on the rings. When I go raw to the chest I feel a little uncomfortable that wide, so I usually go with pinkies on the rings. For close grip, if I go much closer it is uncomfortable as well.

10-01-2003, 04:21 PM
Ooooh so you mean if I were to widen my grip I could lift a little more?

I never really paid attention to other peoples grips before, I guess cause I workout alone.

Chris Rodgers
10-03-2003, 06:23 PM
Depends on the lifter, but basically a wider grip= shorter ROM.

Board work+assistance
1. 3-board press- 225x1, 250x2(miss 3rd), 260x2(PR), 270x1(PR), 275xmissx2
2. 5-board press- 295x1, 315x1(miss 2nd), 325x1(miss 2nd)
3.Declines- 185x2, 210x2, 230x3(PR), 245x1(PR), 250xmiss, 185x10(PR)
4.Close grip cable rows- 150x5, 170x5, 170x5

Hit a handful of PR's, but didn't feel exceptionally strong on the boards. I was experimenting with using the board under the feet on the bench when I arch and I'm not sure if I like it or not. I don't think I get as tight as I do without it. I would smoke a first rep, then go for a second and miss badly. It may have just been me too.
Anyway, felt better with declines again. Next week will be shirt work on Monday and then 2-boards w/bands on Thursday.

10-03-2003, 06:35 PM
Nice session again, especially the declines that is awesome.

I tryed the wider grip my last session but my chest was completely fried by the time I tryed so I only did 1 rep. I put my pinkys on my outer rings and noticed the ROM was really short. Not sure if it was easier, chest was completely done at that point and really couldn't lift anymore.
My next session I will do my first set or two with the wide grip to compare.

Chris Rodgers
10-04-2003, 12:28 PM
Speed sq/heavy dl
1.Box squats(14.25"/SSB/briefs)- 205+GB 10x2
2.Deadlifts(sumo/hardcore straps down)- 245x1,1, 335x1,1, 425x1,1, 440x3(PR)
3.Box deadlifts(conv/4.5"/raw no belt)- 245x3, 335x1, 375x1, 395xmiss
4.Rear delts- 4 sets
5.Abs- 4 sets

Didn't feel too great on the box squats. The 10th set was by far my best. That was the one I moved my stance out a bit wider. I'll do that for more sets the next time.

I was going to pull sumo with the plates on 3" blocks, but with 245 the bar would not stay still. It kept rolling off and I didn't have the patience. It was much easier to just pull off the floor. I was hitting all my warmup weights with 1 single the style I use in the canvas and 1 single with my normal poly style. I decided that the singles with the poly-style looked and felt easier, so I used that for the work set. I have never pulled that much for more than one rep and I felt I had more in me. I think I may get the straps tightened up and try pulling in the hardcore, straps up for the next heavy day. I may do better than with the canvas. I'd say I had 450x3 in me today.

I'm sure the 375 was a beltless PR on the 4.5" box, but I don't have a record of that. My best is 410 with a belt as a first exercise. So I'm happy with a fairly close miss at 395 beltless on a 3rd movement.

Weight- 154

Chris Rodgers
10-06-2003, 06:51 PM
Shirt work+assistance
1.Bench press- 185x3, add poly- 225x3(1 touch), 245x3(1 touch), 265x2(missed 3rd/lost tightness), 275x2(PR/EZ), 285x1(miss 2), 295x1(PR/much easier than 290 2 weeks ago), 305xmissx2(2nd attempt looked nice, couldn't lock it)
2.Triceps w/bands- 100 reps
3.DB shoulder press on stab ball(short rest)- 20'sx15, 30'sx12, 35'sx10

Gaining weight seems to be working out for me so far. We'll see what it does for me at the meet. I weighed in at 156.5 at the time of my workout. I woke up this morning mad because I had a cold. I felt a bit run down at work all day and my nose was all runny and whatnot. Didn't want to skip the shirt day so I felt it out. Glad I did. I was having some trouble staying tight for all the reps with the shirt work. I think I slide slightly on the bench after lockouts, so either after the 1st or second rep I am not as tight as I am on the first. Either way, 295 went up fast and strong. Soon enough I will be in the 300 club.

Chris Rodgers
10-12-2003, 07:10 PM
I did an assistance workout on Tuesday and was sick after that the rest of the week. Rested til Saturday and did this:

Heavy squat
1.Squat(briefs/canvas)- 305x2, 355x1, straps up- 405x1, 455x1, add wraps- 505x1, 535x1(20 lb PR)
2.Rear delts- 4 sets
3.Abs- 6 sets

I was very happy to be this strong coming off a cold and not being 100% recovered. In two weeks I'll be back to go for another big one. I definitely had more in me here. Thanks to everyone at Iron Island for the help and support.

Weight- 154

10-19-2003, 08:18 AM
First time I got to see your journal in a while.
You have made alot of progress in the last few months.
AAny meets coming up?

Chris Rodgers
10-23-2003, 07:16 PM
Haven't updated this in a while, but I've been having some great workouts.

I'm doing the APF Southern States run by Kieren Kidder on December 6th/7th. This will be my biggest meet ever and I will compete in the 165's. I'm looking for huge PR's and the National Junior squat record for 165's is 540. I'm hoping to smoke that. It would be sweet too since that is a non-tested federation and I am not on anything and will most likely only weigh 154-157. Plus, my name would be listed in the weight class right underneath where Ed Coan has a National record(181 Junior). :D

10-23-2003, 07:44 PM
Nice recent PR's, and good luck with breaking that squat record :)