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

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Chris Rodgers
03-06-2002, 09:59 AM
First meet:

weight- 146 lbs


Best gym lifts-


These are gonna be up big time by next full meet which looks like it will be in November. Lots of hard work to do between now and then. I'm up for the challenge and now I have a serious workout partner to help with this round of Westside(Beercan).

Chris Rodgers
03-06-2002, 10:01 AM

DE bench day
1.Speed bench- 125 lbs 8x3, 165x1
2.Lying db extensions(15 secs rest)- 25's4x8, 1x6, 20's 1x6
3.Front plate raise- 35 lbs 3x10
4.Barbell rows over/under- 135 lbs 2x8 / 135 lbs 2x8
5.Hammer curls- 35'sx7, 30'sx7
6. Wrist roller- 2 sets

Great to be back. Walking down to my cold-ass basement was a good smack in the face. Workout went very well. Lying db extensions were hard as hell, haven't done them in a while. They'll come back up. We have huge expectations for our totals and we know they are gonna fly up in no time!

Weight- 150 lbs

03-06-2002, 11:06 AM
Good luck latty, i'm sure that you will surpass the weight that you previously added to your totals during the first outing of Westside.

Speaking of totals do you have any specific numbers that you would like to achieve by the time time of your next meet?

Will you be incorporationg chains and bands this time around?

Oh and Wessssssstttsidddddddeee!!!;)

03-06-2002, 11:23 AM
Awesome weight! Especially for your BW!!! on your bench did you use a bench shirt? Well what kind of equipment did you use?

Chris Rodgers
03-06-2002, 11:25 AM
Actually, this would be a good time to lay down some goals. Gives me something to look at for motivation. Now these are by no way gonna hold me back from shooting for more, but I feel these would be great numbers, yet achievable at the same time. I feel with some serious work on my squat form, my squats should fly. Also, as I get more accustomed to the shirt and with more tricpe work, the bench should go way up. So here are some goals, I have 8 full months to achieve this.

Weight class would be 148 or 165 depending how things go.


1,200 would be optimal. Eventually, in the next few years, the ultimate goal would be to toalt elite in either class. Lots of work to get there though. Plus, the deads and squats will be with a suit on and a better belt. This time I just used a belt and it wasn't that good.

Chris Rodgers
03-06-2002, 11:26 AM
Equipment I did use:

Squat- belt, knee wraps(Inzer)
Bench- Inzer EHPHD single poly bench shirt
Deadlift- belt

03-06-2002, 11:37 AM
What was benching with a shirt like? Did it really help you that much on your bench? Same question with the knee wraps. I am going to be ordering some soon, for my b-day.

Chris Rodgers
03-06-2002, 11:44 AM
Two things fisrt. Using the shirt and wraps are both very, very uncomfortable. They are extremely tight and I wouldn't do them for fun. That being said they both do help and worth it to anyone who is gonna compete. I would use the wraps on any max squats in the gym too.

Get the Inzer knee wraps, only $22, supoosed to be the best. The shirt I have is the best Inzer single poly they have. Cost $100, but It definitely helped a lot and will even more when I get usd to it.

03-06-2002, 11:50 AM
Yeah I think those are the knee wraps I want to get. There $22 on monstermuscle.com.

I would say that shirt would help a lot looking at your lifts your best gym bench was 215 and you did a 240 at the competition, thats a 25lbs increase or a 12% increase in bench. $100 is pretty pricey for me right now. I may hold off on the shirt for the moment. I am probably 6 months or so away from entering a competition. I need to drop weight and get back to getting used to squatting and deadlifting.

Chris Rodgers
03-08-2002, 10:28 AM
DE squat day
1.Box squats- 145 lbs- 10x2, 165x2, 185x2
2.SLDL- 275x5, 315x5,4
3.Decline situps(5 secs pause)- 3 sets weighted
4.Pull thrus- 3 sets
5.Side bends- 2 sets

Ace workout! Box squats felt great. Good speed and worked on keeping the toes straight forward and pushing the knees out. SLDL felt very good, heavy, but not to failure. I'm gonna make sure the extra hip/ab work volume stats up. Last time on Westside I slacked. 8 sets today, I want to keep it near that range.

ME bench tomorrow!! Time to break some PR's!!

Chris Rodgers
03-08-2002, 08:56 PM
Ordered bands today so they should probably be here next week.


Fart Barker
03-09-2002, 04:12 AM
What federation do you lift in?

Chris Rodgers
03-09-2002, 01:23 PM
None yet. The full meet I will do in November will be in the USAPL. I will also try and do a bench only in the summer in the same federation and also a bench/dead in December.

ME bench day
1. 3-board press-185x1, 205x1, 225x1, 245xfail, 235xfail
2.Dips- +70 lbs 3x8, +90 lbs 1x6
3.Chins- +25 lbs 2x5
4.Seated rows(overhand)- 140x8, 160x6
5.Seated db cleans- 15's 4x8

I was a little dissapointed with the 3 board press. It was my first time trying it, but the 225 wasn't that hard. The attempts higher felt real hard. I dunno. Gonna do them again next week and go up. I used a medium grip. My buddy Pete trained with us today and hit 385 for a double on them! Very impressive.

The dips are being done with a shorter ROM because the longer one was bothering my shoulders and I want to focus more on lockout strength anyway. Felt good today. All the other lat/delt work felt good too.

Monday- ME squat/dl. Will probably do a conventional pull off of blocks.

Chris Rodgers
03-11-2002, 10:59 AM
ME squat/dl day
1.Deads off 3" blocks-315x2, 365x1, 405x1, 425x1
2.Med. stance goodmornings-185x4,6,6
3.Reverse hypers- 3x12
4.Hang leg raises- 3 sets
5.One arm Static holds with barbell- 2 sets- 135 lbs
6.Two arm static holds with barbell- 2 sets- 275, 315(too heavy)

Great session!! I completely surprised myself on the deads. Coming in my hams were still sore from sldl on Friday, but I kicked ass anyway. When I say off blocks I mean that the weights themselves were rested on the 3" blocks, therefore decreasing my ROM by 3 inches. Eventually i will be doing the same movement standing on the blocks, therefore increasing the ROM by 3 inches, but that will be sometime later. I did them conventional with a very narrow stance, heels about 3-4" apart. Really exceeded my expectations and next week I will go higher.

Good mrnings felt good, felt better on the last 2 sets so I did sets of 6 instead of 4. Down to about parallel on these.

Reverse hypers were an experiment by just draping a 2"x6" over the pins of my rack. They are hard as fuk, even with just bodyweight. Gonna try em for a while and then rig something up to add weight.

Static holds with a bb and one hand are hard as hell. You have to balance the weight so much. Like em though. The two handed ones were done both hands overhand.

DE bench on Wednesday.


03-11-2002, 01:43 PM
sweet man, sounds like you have a nice plan to obtain dem dar goals of yours.

03-11-2002, 01:45 PM
good job ..i cant believe you could pull that in conv, since your so used to an EXTREMELY wide sumo...keep us posted on your progress

03-11-2002, 05:08 PM
Good Luck Latty! Amazing lifts :)

Chris Rodgers
03-13-2002, 10:21 AM

DE bench day
1.Speed bench- 125 lbs 8x3, 175x1
2.DB flies- 20's 2x10
3.Close grip bench- 135x6, 155x5,5,4
4.Skullcrushers- 50x8, 60x8, 70x6
5.BB rows(over/under)- 135 lbs 8/8, 155 lbs 6/6
6.Wide grip chins- bwx10
7.Reverse curls- 60x8,7, 40x10

Great session. We decided to add in the flies for a few reasons. #1 being because of the lack of direct chest work, we don't want to weaken that area and have it be susceptible to pec tears or slow us down off the bottom. Plus it will help keep us flexible and whatnot. We will prolly do flies for 3 weeks and then throw a heavy db press in there every 4th week or so.

26 or so work sets and it took less than 50 minutes. Not bad. We cut almost 2 minutes off of our speed bench time. So that was real good. Good thing we aren't fatasses or I don't think we could have moved that fast! :p

DE squat on Friday. Going up on SLDL!

Chris Rodgers
03-15-2002, 10:06 AM
Fookin journal was creeping towards the third page! Monstar and his damn 9 journals! tuttut

DE squat day
1.Box squats- 135 lbs+Light Bands- 10x2, 155 lbs+LB 1x2, 185lbs+LB 1x2
2.SLDL- 315x5, 335x5, 355x3
3.Pull thrus- 3 sets
4.Standing abs- 3 sets
5.One arm static holds BB- 1 set 135 lbs

Great session! The bands felt great. I would get such acceleration coming out of the bottom that I would flyright through the tension of the bands at the top. Not sure how much they add at the top, but you definitely feel it.

Best SLDL I've gotten so far and I still have 2 more weeks of them in this cycle. I will be up to 365 for 5 or so by the 4th week.

03-15-2002, 10:25 AM
Awesome work man!! lol at the mon comment!!

03-15-2002, 05:21 PM
how much tension are you getting at the bottom? Did you use the one or 2 dumbell setup?

Chris Rodgers
03-15-2002, 09:56 PM
I realize now I messed up the setup on the squats with the bands. I have learned the proper way from Adam and someone on another board, so next week will be the first real go and they will be much harder.

Tonight, my buddy who is doing the NY strongest man finals ina few months asked me if I wanted to go to a football filed near where we live and carry some heavy shiat. So, I said what the hell. I just did one round of this because I am a biatch and I knew if I did more I would not only affect my session tomorrow, but the ME squat/dl on Monday as well. This is what I did:

Farmers walk- 90 lb dumbells, 120 yards
**followed immediately by***
Atlas stone carry- 140ish lbs, 120 yards

Finished this in 3 min. 14.4 secs. This is a PR for me considering I never attempted anything like this. This is brutal training. Takes everything you got. It doesn't fit in to well with Westside, but I may do it on occasion if it helps him out and also it will build up some conditioning that I really don't have and plenty of grip strength.

Paul Stagg
03-16-2002, 10:25 AM
I think that stuff fits great with Westside.
Just don't over do it.

Chris Rodgers
03-16-2002, 12:55 PM
Yea, I'll take that stuff easy and work up gradually.

ME bench day
1. 3-board press- 185x3, 230x1, 240xfail
2.*Pin press(8")- 225x3, 245x3, 275xmiss
3.Tricep strap pressdowns- 6x8 50-60 lbs**
4.DB rows- 100 lbs 2x6
5.Wide grip chins- bwx5, +25 lbs 2x5
6.Rear delts w/minis***- 4x12

Great session. All three of us hit PR's on the 3 board!

*I knew the lockout felt too long, but we didn't measure til afterwards. Nnext time I raise the pins up one to get within my 4-6" range. Also tried to double up the light bands for a last set after the 275 miss, but I couldn't budge it even with 1 plate per side. I'll try with the minis next time.

**My machine has more resistance than one at a gym. If you are wondering why the weight on these is so light. I do however do all these sets real fast(20-30 secs rest) and pump out the 8 reps quick, using all tricep. It was a weight heavy enough to push me through all the sets, but not to failure.

***I just hooked 2 mini bands up to my chin bar, took a few steps back and did rear delt rows leaning back with the bands. Feels real good.

Next week- Floor presses

Monday- ME squat- gonna attempt 435+ on the deads off the blocks!!

03-16-2002, 01:00 PM
Nice Pin press! Those wide or close grip?

Chris Rodgers
03-16-2002, 01:04 PM
About a finger and a half inside my medium grip, since the close grip seemed like forever on those. I'll feel better on them with the 4-6" ROM. Thanks though.

03-16-2002, 01:17 PM
Do you have the reactive method video now?

03-16-2002, 01:22 PM
I have that video Fangel, its pretty good. Lots of info on stretching and rehab stuff using the bands.

Chris Rodgers
03-18-2002, 10:32 AM
ME squat/dl
1.Deads off 3" blocks- 315x1, 365x1, 435xmiss,miss :mad:
2.Med stance goodmornings- 185 lbs 2x5
3.Reverse hypers- 3x12
4.Hang leg raises- 3 sets
5.Static holds BB(mixed grip)- 405(cake), 455(not too bad), 495(harder), 515 tough, managed about 8-10 seconds

Today wasn't a good deadlift day. I had a long weekned starting from Friday and it all took a lot out of me. Heavy lifting, work, drinking, lack of sleep/food. It all adds up. I got the 435 about half way up, but that's it. We even tried sumos from the blocks right after, but I sooned learned if I want to do sumo, I have to warmup with sumo because they felt weird as hell. S'ok, I'll come back strong next week.

Reverse hypers felt better, especially on my aching back.

That is the heaviest I ever went on static holds and it was the first time I tried them heavy with a mixed grip in a while. Rips the hands to shiat!! I may be able to work my way up to 6 plates on these over the next few months.

DE bench on Wednesday with bands!

03-18-2002, 07:17 PM
nice work latty keep it up. um, what are chains and bands? can i use them on my home equipment? i hear there good tho...

Chris Rodgers
03-20-2002, 10:19 AM
We didn't get the chains yet, but the bands feelgood so far. I lift at hom,but I have moe equipmentthen the average Joe. I hook the bands up to heavy db's on the floor and then wrap them around the bar. Works for me.


DE bench day
1.Speed bench- 85 lbs+minis doubled- 8x3, no bands- 175x1, 185x1
2.DB flyes- 25'sx10, 35's 2x10
3.JM presses- 85x10, 95x8, 105x5
4.Tricep stap pressdowns- 3x8, (40-50 lbs)
5.Seated rows(overhand)- 160x7, 170x6
6.Wide grip chins- bwx10
7.Reverse curls (bb)- 3 sets
8.Hangs from chin bar*- 2 plates(cake), 4 platesx30 seconds

Good session. Bands felt great and speed was very good. I like how the singles without the bans felt afterwards.

Went a bit heavier on flyes, felt good.

Tried JM's with the new tips on form. Very hard on the triceps!

Seated rows went up.

*I was planning on just doing my grip work(holds, farmers walk, etc) on squat/dl days and do my forearm stuff(reverse curls, hammers) on bench days, but I couldn't resist. So even after doing heavy static holds on Monday and reverseculs to failure today, I stll managed to hang with 4 plates without too much trouble, Next week I'm gonna do 5 plates and ee where I can go from there. I just hoe my arms don't fall off. :eek: Sup Chicken?? ;)

DE squat on Friday. Will be giving my first real go at the box squats with the bands setup correctly. Also shooting for 365 for a few reps on SLDL. Werd.

03-21-2002, 08:36 PM
Make me a sammich, bizNATCH!

03-21-2002, 08:45 PM
*knocks the f*ck out of chickenshow with a bat*

Chris Rodgers
03-22-2002, 12:09 PM

DE squat day
1.Box squats-135 lbs+Light Bands- 10x2
2.Squats- 185x1, 225x1
3.SLDL- 315x4, 365x3
4.Pull thrus*ss* standing calf raises- 3 sets each
5.Standing abs- 3 sets
6.Static holds(overhand)- up to 315x7 seconds

Good session. Had the bands right on the box squats this time so there was tension through the whole ROM. Folowed with some singles without the box or bands and they felt awesome. Going from the bands to just weights feels so weird. On the way up you expect more tension and then boom, you fly up.

Hit my goal weight on sldl. Switching to extra wide sumos for a few weeks.

Worked up to 150 lbs for 12 on pull thrus. Biggest issue is balance. I have done much more in the gym, but the pulleys there feel much lighter.

My overhand static holds are crap so they will be getting worked every 1-2 weeks.

ME bench tomorrow. Floor presses!!

03-22-2002, 12:35 PM
nice job spanky

03-22-2002, 01:56 PM
Where are your high rows you homo?

Oh another question...what's with the bench shirt and all the other lifting aids? Why are they allowed in competitions? I mean it's basically cheating...you can lift so much on your own but they let you wear a shirt to lift more? I just don't get it. Also why would you train with it, other than to do mock competition meets. Not ragging on the sport...well I guess I sorta am...I'm just confused on why it's allowed. It's basically like saying you can bench 300lbs but only with a spotter helping you.

Chris Rodgers
03-22-2002, 10:59 PM
Where the fook did that rant come from?

First, high rows- I don't own one.

As far as the equipment, I don't train with the bench shirt on. I used it at the meet. I will attempt a maxwith it on in a few weeks and then not use it again until I prepare for my summer meet.

If you were going into a track meet against competitors all wearing top quality track shoes, would you run barefoot? The equipment isn't cheating when it is open to all competitors. Lifting at maximal weights is not the safest way to train. This equipment can actually help prevent injury when performing a max attempt.

If you don't agree with it, that is your opinion. Just don't start a war in my journal.

03-22-2002, 11:05 PM
I want a rematch, bro. Give me a couple of months to get back in form.

Chris Rodgers
03-22-2002, 11:09 PM
Werd. :thumbup:

03-23-2002, 10:25 AM
Originally posted by LATMAN
This equipment can actually help prevent injury when performing a max attempt.

If you don't agree with it, that is your opinion. Just don't start a war in my journal.

Foo I was just askin, never heard that it can help prevent injury, but I'll take your word for it. I just don't see why it's allowed...running shoes are a bit different though, running barefoot will 100% hurt you but nm. I was askin about hi row cuz you said I was almost at your level so I came up in here to see what you were lifting but didn't see it.

No wars shorty.

Chris Rodgers
03-23-2002, 10:47 AM
Haha, sometimes those equipment q's turn into major arguments.

I was using the high row at the gym and I liked it. In my last journal(beerside) I have the poundages I used on it. Don't remember exactly but I think I would use 230 lbs or so for decent reps. All slow, under control with a pause at contaction and my hands on top of the apparatus. Now I am back to training at home and liking this situation better.

Chris Rodgers
03-23-2002, 12:58 PM
ME bench day
1.Floor press(med. grip)- 185x1, 225xmissx3
2. 4-board press w/minis doubled(close grip)-135x3, 155x2
3. 4-board press(close grip)- 185x3, 205x3
4.Tricep strap presdowns- 4x8 (50 lbs)
5.DB rows- 110 lbs 2x5
6.Wide grip chins- bwx5, +25x5, +35x5
7.Lateral raises*ss*rear delts w/minis- 2 sets each, 1 set rear delts with light bands
8.Reverse BB curls- 2 sets

Little dissapointed with floor press. The second attempt of 225 I felt like I had it and when I said I got it, my spotter thought I was saying get it and grabbed it. Better safe than sorry on an exercise like that. I should have gotten it, but I just couldn't lock it out. Next week it's mine.

4-boards felt awesome. I feel stronger on those with a close grip than I did on 3 boards with a medium grip and the 3 boards was a max efforet exercise. Weird.

DB rows and chins felt strong. Rear delts felt good.

Monday- Reverse band deads!!

03-24-2002, 05:28 PM

DE squat day
3.SLDL- 315x4, 365x3

... Wow I am definitely impressed. Sorry dude I havnt seen your journal much I am not sure why. Are you still training with beercan?

6.Wide grip chins- bwx5, +25x5, +35x5

... Thats also really impressive man. Keep up the hard work. I dont remember if thats more than me or not. Haha.


Chris Rodgers
03-24-2002, 07:37 PM
LOL Thanks Monstar.

Yes, Beercan is trying Westside with me and doing very well.

Chris Rodgers
03-25-2002, 10:10 AM
ME squat/dl
1.Reverse band deads*- 315x2, 365x1, 405x1, 455x1, 475x1
2.High bar squats- 135x5, 185x4, 225x1(didn't like)
3.Zerchers- 185x5, 225x3, 275x4
4.Reverse hypers- 3 sets
5.Standing abs- 3 sets
6.Hangs from chins bar- up to 5 plates for 15 seconds

*Reverse band deads are ace!! I used a conventinal stance with my feet about 3-4" apart .I had the Average bands choked to the highest setting of my rack(approx 5'8" high). Took about 95 lbs to touch the ground.

High bar squats felt like crap. I wanted to do them to focus on quads and they just felt weird. I don't like the bar that high or my feet that close.

PR on zerchers!! Gonna try 315 in the next few weeks!!

I didn't thin I was gonna go heavy on the hangs today, but I just said what the hell. It was more of a pain to get setup for them than anythng else.

03-25-2002, 11:08 AM
Good work latty, and good job on deciding to get upto 165

I presume the hang from the chinning bar is grip work?

Chris Rodgers
03-25-2002, 11:31 AM
Yea, works the grip like crazy!! Really rips up the hands too to make the other stuff not seem so bad.

03-25-2002, 04:17 PM
Great job on the reverse band dead!! Your gonna pull huge next meet

Chris Rodgers
03-27-2002, 09:57 AM
DE bench day
1.Speed bench- 85 lbs+minis doubled- 8x3, no bands- 185x1, 195x1
2.Flat DB press- 85'sx6, 90'sx3
3.Tricep strap pressdowns- 6x8 (40-50 lbs)
4.Seated rows(overhand)- 170x7, 170x6
5.Rear delts- minis- 1set, light bands- 2 sets
6.Reverse curls- 2 sets

03-27-2002, 01:02 PM
howd the 195 feel? what grip did ya use?

Chris Rodgers
03-27-2002, 10:32 PM
195 moved well, but it was a little out of the groove. I use a medium grip for all my singles after speed work. Feels awesome after the band presses!!

Chris Rodgers
03-29-2002, 10:28 AM
DE squat/dl
1.Box squats-145 lbs+Light Bands- 9x2
2.Extra-wide sumos- 275x1,1,1,1,1
3.Conventional deads- 315x1, 365x1, 405x1
4.Pull thrus- 3 sets
5.Standing abs- 3 sets
6.Static holds(mixed grip)- up to 405(shot at this point)

Few things. The squats felt harder today. I am gonna use that weight as the top of my wave, so next week I'm going back down.

Extra-wide sumos are punishing. I normally go very wide on sumos, to the plates. I set these up by putting the collars on the bar first, then 2 10's per side and a 25. By the time I got my feet out there I was about 5" wider per side!! I was practically down as far as I can go. When locked out the bar was at about my knees. Hard as hell. Gonna do them for a few weeks.

Just to see how they felt I wanted to try a few sets of conventionals. I did 135 and it was like nothing, 225 I almost fell back because it came up so quick. So I figured what the hell and just kept going. 315, no problem, 365 little struggle but still nailed it. Had to see if 405 would fly. Threw it on, got set, started to rip it, got tough near lockout, but I actually remembered to make sure it was a smooth pull at the top to lockout. No jerking. It was a perfect rep. If I was fresh I could probably have given 425 a ride which means my conventional is closing in on my sumos!! Wacky.

ME bench manana!

03-29-2002, 11:48 AM
awesome man!!

whats the reason for going soooo wide on the Sumo's

Chris Rodgers
03-29-2002, 12:31 PM
Hits the hips like nothing else. It is brutal for the hips. I'm doing them hoping to strengthen them and then I move in for my regualr sumos, they'll seem easier.

I'm going to do them for the next few weeks and then on the 15th we are testing our sumos.

03-29-2002, 01:23 PM
Oh BTW, how is 'can doing?

03-29-2002, 03:07 PM
Great lifting latty!

03-29-2002, 06:12 PM
Originally posted by ericg
Oh BTW, how is 'can doing?

I'm doing great, bro'

Moving up well....Latty ain't gonna be the only one breaking NY state records this summer.....

And we're not stopping there....we'll be conquoring dirty jersey's record books in november....provided I can keep my fat ass under 200 lbs LOL

03-29-2002, 06:19 PM
Where the hell have you been? Did you get arrested for trying to get on a ride at the park with one of those "You must be this tall to ride" signs?

Chris Rodgers
03-30-2002, 01:25 PM
ME bench
1.Floor presses- 185x2, 205x1, 225xmiss, 220x1, 225xmiss, 185x5
2. 4-board press w/minis doubled(close grip)-135x3, 155x2, 135x4
3. 4-board press(close grip)- 185x5, 205x2
4.Tricep strap pressdowns- 5x8 (50 lbs)
5.BB rows(over/under)- 115x6/6, 155x6/6
6.Wide grip chins- bwx10
7.Standing DB press- 40'sx8, 50'sx5, 60'sx4,3

Pretty good session. Still can't figure out why 225 is eluding me on floor presses. I can power it up and then get stuck about halfway up.

Just threw in some standing shoulder presses for fun. Hadn't done any delt pressing for a while.

ME squat/dl on Monday!

Chris Rodgers
04-01-2002, 11:03 AM
ME squat/dl
1.Reverse band deads- 365x1, 405x1, 455x1, 485xmiss, 485x1
2.Sub-maximal squats- 225x3, 255x2, 275x1
3.Arched back godmornings- 225x3, 275x3, 315x3
4.Reverse hypers- 3 sets
5.Standing abs- 4 sets
6.DB static holds*- 110'sxcake, 170'sxharder, 200'sxhell(about 15 seconds)

Good session!

Hit a 10 lb PR to reverse band deads!! Almost 5 plates!! Took my shoes off on the second attempt. Might have made the difference. Something to think about.

Squats felt ok. Still smoking the top of the lift, little slow out of the hole.

*DB static holds were fookin wacky! My dumbells go up to 110, so check this. I used my bands to strap a 60 lbs dumbell to the 110's very tightly. Did a set with that and it wasn't too bad. Then, I use samll cahin on on side and more bands on the other to strap a 25 lb plate and 5 lb plate to each side. Making a 200 lb total per side. That's 50 lbs more than my bodyweight in each hand. Shiat as hard as hell just to deadlift up and then I held on with all my might for about 15 secs or so. I'm gonna try these again although it is a pain in the ass to set up.

Wed- DE bench

04-01-2002, 05:44 PM
Latman, how long do you hold the bar for on static holds? till failure?

what's a floor press?

04-01-2002, 06:53 PM
Floor press is when you lay on the floor and do a bench press. Have your legs out in front of you and just go down till your tri's touch the floor. Pause for a half second and go up.

Chris Rodgers
04-01-2002, 07:55 PM
On my heaviest sets of static holds I go until the bar slips. I aim to hold a weight for 8-15ish seconds, but sometime I hold it longer if I have chosen too light a weight.

Chris Rodgers
04-03-2002, 08:53 AM
DE bench
1.Speed bench- 85 lbs+minis doubled- 8x3
2.Close grip bench- 155x1, 185x1, 205x1, 215xmiss
3.DB flyes- 25'sx10, 35'sx10, 45'sx8
4.Tricep strap pressdowns- 6x8 (50 lbs)
5.Seated rows(V-grip)- 160x8, 170x7, 180x6
6.Seated DB cleans- 15's 2x8, 20's 2x8
7.Reverse curls*ss*wrist curls- 2 sets

Good session. Some people who follow this program will take a close grip max after speed work every 4-5 weeks or so. So I figured I'd do some heavy attempts. After all those sets of speed work though, fatigue starts to set in. I feel I am good for 2 good singles after spee work, I just wasn't sure what to expect today. 205 went up pretty easy. 215 flew off my chest, but my triceps had nothing left and could't finish it off. I'm gonna chalk that up to fatigue though. Next time I try to max the close grip I'll start my singles heavier.

Everything else felt pretty good.

DE squat/dl on Friday!

Paul Stagg
04-03-2002, 09:04 AM
Doesn't Tate suggest doing some heavy singles (or doubles) after speed work, but not maxes?

For example, after I do my speed bench, I did a single with 225 and then 235. They are heavy, but not my max. I seem to remember Tate saying to do a couple of singles with about 90% of max or so.

Chris Rodgers
04-03-2002, 09:10 AM
Usually that's what I do. I use a medium grip and do 2 heavy singles. I read that you weren't supposed to go higher than 80% on those?? Adam?

However, on the tapes and also from some other guys I have heard that they will take a close grip max every 4-5 weeks or so after speed work.

04-03-2002, 09:16 AM
They had originally advocated 6 singles at ~60%.....but Dave and Louie change their minds so much that there's no telling what they're doing now.

04-03-2002, 01:13 PM
The last I've heard is just do your speed sets and hit a heavy weight. They say the main thing is dont fail on it. I usually go up to 225 or 245 which is 80%1RM

04-03-2002, 01:40 PM
Originally posted by beercan

I'm doing great, bro'

Moving up well....Latty ain't gonna be the only one breaking NY state records this summer.....

And we're not stopping there....we'll be conquoring dirty jersey's record books in november....provided I can keep my fat ass under 200 lbs LOL

**** I totally skipped over this post. Nice to see that you are still kicking!!! Thought Latty was keeping you in the closet.

04-03-2002, 03:41 PM
Originally posted by ericg

Thought Latty was keeping you in the closet.

I think beercan's keeping himself in the closet for now.

04-04-2002, 06:06 AM
Paul, is the said 90% of your shirt max, or of raw max?

PS, Powerman, I'm stronger than you :p

Paul Stagg
04-04-2002, 09:21 AM
Good question. Dunno for sure

I would assume raw, as 90% of a shirt max might still require the use of a shirt.

Seems the key is to do a couple of singles every now and again after the speed work to train while fatigued and to check your speed.

Chris Rodgers
04-05-2002, 12:31 PM
DE squat/dl
1.Box squats- 115 lbs+Light Bands- 10x2, 185x1, no box- 225x1
2.Conventional dead- 315x1, 405x1, 405x1
3.Goodmornings- 2 light sets
4.Static holds- up to 515 for a few secs.

My left hamsting is acting up on anything with a wide stance. Box squats aren't too bad, but pull throughs, sumos, wide goodmornings, etc. all feel pretty crappy. Gonna take it easy on that stuff. Luckily, close stance feels fine. So when we max our deads next Monday, I'll probably just max mine conventionally. I'll have to see how I feel.

ME bench manana!!

Chris Rodgers
04-06-2002, 12:37 PM
ME bench
1.Reverse band bench(light bands)- 225x1, 245x1, 265x1, 275xmiss
2.Rack lockouts(4.75", close)- 275x3, 315x2, (wide)-335x3, 365x3, 405x2
3.Tricep strap pressdowns- 6x8 (50-60 lbs)
4.Wide grip chins- bwx6, +45x4
5.Rear delts w/minis- 3 sets

Good session. Reverse band bench took about 65 lbs to touch chest. I feel it helps a bit more than my bench shirt does, but mimics it very well.

Rack lockouts were great. Just feels good to have all that weight on the bar.

We are going to shirt up and test our benches in 3 weeks on 4/27. The following week we will begin a new bench program. We will continue to follow the Westside system for lower body days, but the bench will be switched a bit. Still 2 days devoted to it, but one day will be a heavy flat bench day with triceps and the oher will be a heavy board press day. We will still use bands and cycle diffrent exercises. I got help with it from a competitive powerlifter who benches over 500 raw for a few reps an over 600 in a shirt. We'll see how that goes.

ME squat/dl on Monday!!

04-06-2002, 12:43 PM
Is that the 3 week wave thingy that PLJ does?
Nice reverse band too!

04-06-2002, 11:37 PM
2.Rack lockouts(4.75", close)- 275x3, 315x2, (wide)-335x3, 365x3, 405x2
4.Wide grip chins- bwx6, +45x4

Good job on both of these exercises man. Looking solid as usual. Nice chin strength! My 1st goal is +50 for 6 reps. Well see how that goes.. :D:D


Chris Rodgers
04-08-2002, 10:34 AM
ME squat/dl
1.Reverse band deads*- 315x2, 365x1, 405x1, 455x1, 495xmiss
2.Zerchers- 275x1, 315x1, 335x1
3.One arm deadlifts- 95x2, 135x2, 185x1, 225xmiss(grip) (Each set was done once right handed and once left handed)
4.Standing abs- 5 sets
5.Static holds(BB..overhand)- up to 315 for a few seconds

Pretty good session. I wanted 5 plates on those reverse bands,but that is one hell of a lockout. Takes a plate on each side for that setup to touch the floor, but the last 4" of locking it out there is no help. Next week I max my conventional deadlift.

Zerchers were good.I went easy at first because I was expecting them to bother my hammy, but they were ok. Highest I ever tried before was 275 and I made sure to touch my thighs with 335 and I got it up without too much trouble. Harderst part is stepping back with that weight in your arms. I guess these are officially stronger than my back squat, lol. I suck. :cry:

One arm deads were for fun. Just wanted to see what they were like. I remember reading about them a while back in a dinasour training article. It is so hard to grip and balance the barbell with only one hand. Give em a try if you want to try something different. I actually tried the hook grip for the first time on the 185 and it worked. That is where you tuck your thumb underneath your other fingers and basically dig it into the bar. Feels like you are gonna rip your thumb off. Fun stuff.

Speed bench on Wednesday!!

04-08-2002, 11:10 AM
zerchers are killer man!!

04-08-2002, 12:17 PM
ever try zerchers starting from the bottom posistion? It makes them alot more confortable on the arms since you dont have to walk backwards with teh weight

Chris Rodgers
04-08-2002, 07:28 PM
Never tried them that way....yet. I'll try those soon though. I also should have the addition of chains in the next few months and then I want to try some suspended stuff with those....like goodmornings and zerchers.

Surprised nobody said nothing about the 1-arm deads. I guess those are common around here, or not that many peeps read my shiat. :scratch:

Chris Rodgers
04-10-2002, 10:14 AM
DE bench
1.Speed bench- 125 lbs 8x3, 185x1, 195x1
2.Skull crushers- 3 sets
3.Lying elbows out extensions- 3 sets
4.Wide grip chins- bwx17
5.Rear delts/lats w/bands- 4 sets

Good session. Felt a little weaker on the singles after speed bench. I think the singles are easier after using bands for some reason.

I prefer the lbows out extension on a flat bench compared to incline. The incline bothers my shoulders a bit. So I will do them this way.

I was gonna just do a set of 10 chins, but they felt alright and gave me a wicked ass pump so I busted out a few more.

DE squat on Friday. Getting a little run down so speed squat will be an easy day. Just box squats with no bands, reverse hypers and light abs. I want to be well rested for Monday's max dead.

04-10-2002, 10:34 AM
Nice job man, I noticed the 1 arm deads, but you explained the reason for doing them so i didnt ask why, and we all know you are the dead master so its all relative. Now if I was doing 1 arm dead, it would be different.

Chris Rodgers
04-10-2002, 10:45 AM
It's deadlift guru!!! Get it right or else! ;)

You should try them. I had some extra soreness in my erectors and forearms that I hadn't been getting. Plus, it's just fun. :D

Chris Rodgers
04-10-2002, 12:01 PM
Just did some deadift variations for a few reasons:

1.Because all I have to do is walk downstairs and I love deadlifts.
2.I wanted to tryout a new method of deads.
3.I wanted to do the 1 arm deads again since I didn't do any grip/forearm work today.

First I set up a bar on the floor with plate on each side and did a few reps.
Then, I slid my 3" blocks underneath the bar, stood on them and did a few reps, therefore increaing my ROM.
Next came the part that I was experimenting with and I think I may be on to something.

I put 2 dumbells on each side of the block, inside and underneath the bar if you get me. I doubled up a band on each side, going undernah the dumbells and over the bar. I then proceeded to do deadlifts like this. This is what happens:

At the bottom, there is no extra tension from the band, so you are lifting exactly what's on the bar, yet it is with a longer ROM than usual, therefore making the initial pull harder which is good. Then the bands start to kick in very hard making the lockout much, much harder , which is a great thing.

So basically, I am getting the best of both worlds. Working my speed off the floor and nailing my lockout. I'm gonna experiment with these soon.

Today I worked up to 185+the average bands doubled for a triple. The average bands are my strongest bands, the ones I use for reverse band deads.

I then did 1-arm deads working up to 200 with each hand.

I LiEk DeDLiFTs!!!!

04-10-2002, 12:50 PM
Sounds like a cool idea! I'll have to see if i can rig something like that up in my gym.

Chris Rodgers
04-12-2002, 10:13 AM
DE squat/dl
1.Box squats(no bands)-155 lbs 10x2
2.Close stance BO goodmornings- 135x5, 185x4
3.Reverse hypers- 3 sets
4. 1-arm deads- 185x1, 210x1(each arm)
5.Standing abs- 3 sets

Pretty easy session today. Maxing deads on Monday, so took it pretty easy.

I'm, turning into a 1-arm dead freak. :p

I also did some light wide stuff to test my left hamstring and it's still iffy, so I will max my conventional on Monday. 405 is the number to beat!!

ME bench manana!

04-12-2002, 11:03 AM
good luck man!!!

Chris Rodgers
04-13-2002, 12:20 PM
ME bench
1. 4-board press(close)- 185x3, 205x2, 225x1, 245xmiss (wide)-245x1, 255xmiss
2.Flat DB press-90'sx5, 100'sxmiss
3.Floor press- 135x5, 185x3,3
4.Chest support BB rows- 135x6,8
5.Stand DB press- 40'sx6, 50'sx4, 60'sx5

Pretty good session. I was a little dissapointed with 4 board press. The 225 was easy, 245 felt like a ton. So I tried wide grip and they just felt weird. I can't seem to get a good drive on board presses from the bottom like I do on full ROM lifts. I'm going to be using lots of board pressing in my next routine so hopefully I can remedy this weakness.

Flat DB's, that's 2 more reps than I ever did with 90's before, so I got crazy and tried the 100's. Not on this day.

Floor presses feltpretty good. I did them with lgs totally straight for the first time and there is a big difference. Good stuff.

Tried to make a home version of the supported t-bar rows. Worked pretty good.

Standing DB press felt strong too.

Maxing conventional deads on Monday!! A new PR will fall, oh yes, it will!

Chris Rodgers
04-15-2002, 12:37 PM
ME squat/dl
1.Conventional deads-415x1, 430x1, 450x1!!!
2.Zerchers- 315x2, 335x2!!
3.Rack pulls(lockout)- up to 405x2, 495xmiss(wasted here)
4.T-bar rows(chest support)- 2 plates 3x6

Great session!! 3xbw dead is mine!!! Never thought I'd get it conventional, but hey I guess things change.

Zerchers was a PR!!

I'm plenty happy right now to say the least. Also started my bulk on Saturday, so my weight and strength should be climbing!

DE bench on Wednesday! I am going to shirt up after speed bench and hit a few somewheat heavy singles just to get the feel again for the shirt. We are maxing in our shirts in a few weeks.

04-15-2002, 12:57 PM
I said this on MSN, i'll say it again BLOODY AMAZING!!!!!

04-15-2002, 04:19 PM
:eek: Not only did ya pull 3bw but ya got it conventional! Your sumo might even be passed that! Great lifting!

Chris Rodgers
04-17-2002, 10:16 AM
DE bench day
1.Speed bench- 125 lbs 4x3, 165x1, 185x1
2.Shirted bench- 205x1(no touch), 225x1, 245xmiss, 235x1, 240x1
3.Lying elbows out ext.- 20'sx10, 30'sx10, 40'sx8
4.Tricep strap pressdowns- 4 sets
5.Seated db cleans- 3 sets
6.Rear dlets/lats w/bands- 3 sets

Good session. I decided to throw the shirt on because we are going to max next Saturday and I haven't put it on since the meet. At the meet I hit 240, but on the tape it was clear that I didn't pause, it was touch and go and the lockout took forever. Today I made sure every set was a good, clean pause and then I drove it up. Great speed off he chest. The 240 lift was perfect. Good pause and lockout went smooth. 245 flew off the chest, I just stalled half way. Hopefully my next program with all the board presses can eliminate this lockout weakness.

Everything else felt good. Went a bit heavier on elbows out extensions and they felt good.

DE squat/dl on Friday!

04-17-2002, 10:15 PM
so for static holds should I be using a mixed grip? Just a question.

04-18-2002, 06:47 AM
IMO, you should do the statics with an overhand grip, if you can hold 315 overhand for like 30 seconds, grip will be no issue for you :)

04-18-2002, 08:11 AM
k thanks

Chris Rodgers
04-18-2002, 11:07 AM
I do them both ways.

I feel when you do them with a mixed grip, it will really prepare your whole system, not just grip, for the max deadlift weights.

04-19-2002, 09:31 AM
yeah, that's what I'm thinkin latman, cause I use a mixed grip on deadlifts, so it would make sense to train my grip strength using a mixed.

Chris Rodgers
04-19-2002, 07:41 PM
DE squat/dl
1.Box squats-135 lbs+Light Bands- 6x2, no bands-225x1
2.Squats- 245x1, 275x1
3.BO goodmornings w/minis doubled-95 lbs 2x5, 135 lbs 2x3, no bands- 185 lbs 2x3
4.Pull thrus- 100x7, 150x7, 170x10
5.Reverse hypers- 2 sets
6.Standing abs- 3 sets

Good session. I like the feel of the goodmornings with the extra band tension.

Finally was able to do pull thrus heavy. No problm from the left hammy. :D

ME bench tomorrow!!

On a side note. Went to the gym with my buddy after my workout. He was squatting. Worked his way up to 3 singles with 655!!! 6 plates and a 35 per fookin side!!!! He didn't want me to stand behind him because it was just me and he felt it wouldn't make a difference with one spotter or none(he didn't want to have it on his conscience that a squatting mishap killed me :D )
So, I took a knee to the side of him and called him down and let him know when he hit depth before goin back up. Each of those three singles he waited for me to call him up and each time he smoked it!! It's funny when all the other people were doing chest and/or biceps and then he' there squatting 655 with me screaming at him. Hehe, he got a few looks, lol.

Chris Rodgers
04-20-2002, 10:49 AM
4/20 :smoke:
ME bench
1. 4-board press(medium)- 210x3, 235x1, 245xmiss,240x1, 250xmiss, 205x6, 215x4
2.Reverse band 4-board press(average bands)- 225x3, 255x3, 285x2
3.Seated rows(close)- 170x7, 180x5, 190x5

Good session. Tons of board pressing. I tried a new grip this week. Last week was close and wide, this week medium grip. I also tried them with the bands suspended because I will be doing those on my new program and wanted to get a feel. They nail the lockout. Takes 75 lbs to touch the oards ith that setup and practically no tension at the top.

Lats felt strong.

ME squat/dl on Monday and right now my hammies are screaming at me!! Those goodmornings kicked my ass like sldl usually do! Heavy pull thrus gave me some soreness as well. We'll see how I feel on Monday. Next week is the transition week between programs anyway,so we may just do some sub-maximal squats for 5's or tiples. I'll see.

04-20-2002, 06:36 PM
good job latty. Are you starting pljays program now?? First time you do goodmornings it always kicks your ass. i did em heavy for the first time on tuesday, and im just getting over the last of the soreness today.

Oh yeah, and if you could, when you come online, give me the info on the push/pull meet (the blast on the beach or something like that)

Chris Rodgers
04-22-2002, 10:26 AM
ME squat/dl day
1.Squats- 185x3, 225x3, 255x3, 285x2,315x2, 335x1!
2.*Monolift holds- 365x1, 405x1
3.Arched back GM's-225x3, 275x3
4.Weighted crunches- 2 sets
5.Standing abs- 3 sets

Great session! Coming in I had the worst soreness in my hamstrings. The goodmornings I did on Friday reallynailed them. I was just gonna do submaximal squats, but felt pretty good so kept going. That's a 15 lb PR!

*monolift holds were basically like a squat lockout. I don't know what type of apparatus I'll be squatting out of in my comps, so I want to be ready for anything. I just set the pins on my rack near the top of my squat lockout and got in my squat stance. Lifted the weight up and held. Just to get the feeling of the heavy weight. I am also going to experiment with walkouts in the future. These are less taxing. 405 was easy to hold, but you have to have your body setup perfect to feel comfortable coming up.

Arched backs- I was really focusing on form. Making sure the bar was going passed my knees so it wasn't like a quarter-squat. Hms were fried though so didn't go all out.

Nailed my abs and got out of there.

Weight- 152 lbs

Chris Rodgers
04-22-2002, 12:25 PM
Before I write this, let me just say I think I need serious help. Most home gym owners talk about how their equipment collects dust and they don't have motivation compared to going to an actual gym. I am quite the opposite. I am going down to mess around when I should be resting, but I can't help it, lol. It is a little over 2 hours after we just completed an ME squat/dl session where I it a 335 squat(15 lbs PR). The UPS man just came with my groove briefs, which are basically like the tightest pair of polyester spandex type shorts you could imagine. Help support the hips and thighs at the bottom of a squat. They kind of mimic a squat suit, but without the full support and straps. Anyay, I decide to try them on and said what the hell, I'll do a few light sets of squats and see how they feel. :angel: Here's what I did:

315x1(heaviest I've ever done without knee wraps)
put wraps on:
350x miss(went too low and couldn't get back up)
350x1!!! Smoked it, I hit my depth and shot back up like out of a cannon!! This felt damn good!!

Yes, I know I have issues, but hey, better to be over-motivated than not train at all. I saved some for next time anyway, so maybe 365 will be the next goal when I'm fresh. :D

04-22-2002, 12:28 PM
When you fail on a squat what do you do? Toss the weight off your back? Or just drop down and let the pins catch it? I lift in a squat rack so I guess if I failed I could do either of those or even duck walk it back to a lower peg, but power racks don't have all those angled pegs, so I was just wondering what you do.

04-22-2002, 12:28 PM
LOL nice work man!! must be the shorts!!

Chris Rodgers
04-22-2002, 12:30 PM
Haha, yea.

EP-I lift in the power rck, so I set the pins a few inches below my depth I go for and if I can't get up, I just drop down a few inches and it catches.

When my budd did 3 singles with 655 the other day, he took it off a squat rack and stepped back. If he missed, that would have been messy.

04-22-2002, 05:02 PM
Wow!! Nice squatting today! You'll definatly get 365+ when your fresh squatting with the breifs.

04-22-2002, 05:10 PM
Good Job Latty! Looks like your getting you squat up there. Better to be over motivated then not enough. :thumbup:

04-22-2002, 06:20 PM

That is all...

04-22-2002, 07:19 PM
you have issues :)

04-23-2002, 03:42 AM
When I saw this post over at Elite I though how amazing it was and still think its bloody amazing. Well done latty!!!

Chris Rodgers
04-24-2002, 09:52 AM
DE bench day
1.Speed bench- 125 lbs- 4x3, 165x1
2.Flat DB press- 70'sx6, 90'sx4
3.Band pressdowns(light bands)- 3x15
4.Hammer curls- 20'sx6, 30'sx8

Went nice and easy today. I'll be shirting up and maxing on Saturday, so didn't want to push it.

Flat DB press- I could have easily hit 6, so strength is up on these. I may go for the 100's in the next few weeks.

Had to do some curls for the bicheps pump, eh Pauly? ;)

04-24-2002, 10:20 AM
Feel the pump!!

Nice job man!!

Paul Stagg
04-24-2002, 10:56 AM
You must worship the pump.

It makes you hyooge.

You'll have 20 inch gunz in no time.

04-24-2002, 11:47 AM
The bullsh!t is so thick in here, it'd take one of them death ray thingamajigs from star trek to cut through it :)

04-24-2002, 03:52 PM
a phaser? :)

04-24-2002, 05:51 PM
If you could've hit 6, why didn't you?

04-24-2002, 05:53 PM
Because he is maxing on Saterday. Right Latty? :)

Wanted to take it easy.

04-24-2002, 05:55 PM
Excuses...What are you going for? 230-235?

04-24-2002, 06:15 PM
he's probably going for a 245-250 pause, and if he doesnt pause, he should try for 260

Chris Rodgers
04-24-2002, 07:32 PM
I will be pausing and yes I will be going for 245+. Not much to some of you, but my b*tchass ain't much of a presser.

Btw, my squat suit has come and I think I might turn Saturday's Bench Bash for cash* into a push/pull event by maxing my dead in the suit. We'll see.

*No actual cash prizes will be given

04-25-2002, 06:46 AM
Suits came last night....

Looks like saturday will be the prequel to the blackberry barbender in July

3.Can my weak ass bench more than 295 even with a shirt? LOL


3.525ish if 500 and the suit agree with each other...

04-25-2002, 01:42 PM
latty , which suit did you get? the champion? im ordering mine tonight, and am still undecided.. all depends which suit will get to me faster, either titan or inzer

04-25-2002, 01:51 PM
Do you two know what your maxes are without a shirt? I'm just curious what amount of aid the shirt gives each of you.

04-25-2002, 03:11 PM
How long is the pause on the chest anyway? 1-2 seconds?

04-25-2002, 07:23 PM
deciever, im pretty sure latty got the champion
Heath the pause is about .75 - 1.0 second

Chris Rodgers
04-25-2002, 07:29 PM
I got the Champion. It was ordered Monday and got here Wednesday. So, doesn't take too long if your size is in stock.

EP- I haven't gone for a max raw since I got the shirt, but the most I have ever done touch and go is only 215 and last week I did a perfect rep with 240 with a pause. So, it definitely helps as long as you have the strength to lock it out.

Heath- Not sure exactly, but it is at least a solid one second of complete pause(no movement).

BTW, since we both can't wait to try them out we ae going to suit up tomorrow and try them out. :D

04-26-2002, 06:54 AM
Originally posted by ElPietro
Do you two know what your maxes are without a shirt? I'm just curious what amount of aid the shirt gives each of you.

I've smoked 265 (pathetic, I'm aware) after a full speed bench workout.....

But when I tried my shirt, I was fresh, and I struggled with 275 :mad: :confused: :mad:

I think it'll just take some getting used to.....

04-26-2002, 07:04 AM
Yeah you prolly just need to get used to wearing it. I'm sure you'll be throwing 3 up soon enough.

Chris Rodgers
04-26-2002, 12:04 PM
Squat suit test run
1.Sumo deads- 365x2, 405x1, 430x1 PR, 455xmiss(over the knees), 455xmiss(nothin left)
2.Squats-315x2, 365x1, 370xmiss

All attempts listed are after the straps went up. 315 squat was done without knee wraps.

Well, it went petty well, but the suit is definitely gonna take some getting used to. Most I ever plled sumo before was 425. I hadn't pulled heavy sumo in a while. 430 was cake, and the first shot at 455 flew off the floor. I got it above my knees and started to drift forward and just bailed. I just have to get used to the suit and I'll own that. When the straps come up, I feel it wants to pull me forward a little. I'll just have to focus on pulling back more like I should be anyway. Speed off the floor and grip were excellent on the attempt though, so that is good.

Squats- Mind you I just did two heavy squat workouts on Monday, lol. I hit a 15 lb PR in each of those sessions and hit another 15 lb PR today. Once I get used to the feel for he suit and hit the squats fresh, I'm gonna have some decent squat numbers.

This all took a good amount out of me. I'm gonna eat a lot and rest well tonight.

Weigh-ins for the Bench Bash are at 5:00 P.M. tomorrow with the meet commencing right afterwards.

After this test run, I am confident that my openers at the June meet will have me over 1,000 and my heavier attempts should push me near 1,100. We'll see how these next 7 weeks treat me.

04-26-2002, 12:06 PM
I thought you hit 450 before..??

04-26-2002, 12:09 PM
Good luck!!!!!!!!!!

Chris Rodgers
04-26-2002, 12:09 PM
450 was conventional.

Thanks Eric :D

Chris Rodgers
04-26-2002, 12:26 PM
BTW, my buddy was attempting 675 today on squats!! 7 plates per side! Also, as fukked up as it sounds, he was doing it with no spotters. He refused to let me stand behind him since I was the only one there. He goes down, starts up and drifts forward a little...I almost crapped myself. He was able to bail out by letting it fall back, but it threw him pretty far!! Helped him up real quick..no damage done. Reset the weight. Takes his rest. Grab 2 big guys that we talk to about powerlifting who lift at the same time he does. So, now with three spotters, this is how it should be done. Steps back, comes down everything loking good. Comes up smooth, but he even called himself for depth. He mised it by about an inch over parallel. He was pissed, but his form was perfect. Back straight, head back. Amazing lift nonetheless. He'll be taking that to parallel soon enough. Did this at 215 lbs. Impressed the shiat out of me....especially after a huge miss like that. Takes some guts!

04-26-2002, 12:43 PM

04-26-2002, 12:57 PM
thats some scary stuff.. he's lucky whjen he fell forward the weight didnt follow...

glad to see pete's alright and getting stronger...he just needs to work on his depth.. and he'd have one hell of a total.

good luck in your bench bash for cash or whatever the hell you decided to call it, let me know how it goes.

04-26-2002, 01:39 PM
Nice squats! When you hit them fresh next time (without maxing a few days befor:) you'll hit well over 365
And Pete....well he's a freak!
Did can get a suit too?if so how'd it go

chris mason
04-26-2002, 05:52 PM
How tall is this 215 lb guy who squats 675lbs? He better be a midget:mad: !

04-26-2002, 06:43 PM
Chris, he's about 5'8.....

I hate the damn squat suit! :mad:

I would've hit 500 raw today if I didn't use that damn thing...

405 in that bastard felt heavier to me than 475 did raw...

PS< I didn't try it for squats, I was too mad at it from the deadlifting LOL

04-26-2002, 06:51 PM
Theres something you can do by pulling the straps up really hard or something that makes lockout a ton easier. I cant remember which direction though. I'll see if i can find out tonight or tommoro and let you guys know.
What size is your suit can?

Chris Rodgers
04-26-2002, 08:01 PM
I think mine is a 30.

Chris- I think he's closer to 5'9"-10" because he is a few inches taller than me. Guys at the gym thought he competed closer to 242 because of his size. Looks bigger than most 215 guys.

Bench bash Manana!!

04-26-2002, 09:57 PM
1) belt, knee wraps and breifs, 3 singles with 80% of breifs max, 5-7 speed sets no gear on box
2)belt breifs, 3 sets of 8 non failor
3)full gear, 3 singles with something heavyish ~80% of ful gear max, 5 speed sets no gear on box
4)belt breifs, 3 sets of 6-8 non failor
5)belt wraps suit bottoms, 2 sub max singles probly @85% of suit bottom max , 5 speed sets no gear on box
6)Suit wraps belt, work up to your opener or a bit higher, do abs obliques and hammie

Something alone these lines is what im thinkin for squats. I'll have too look at it later too see if i was thinking right:)

Chris Rodgers
04-26-2002, 10:05 PM
Looks good. I'll see what the other midget thinks.

04-27-2002, 05:57 AM
Mine's a 34 adam...and my thighs spill out of it like a fat chick's stomach from a belly shirt :eek: LOL

That program looks good...since I don't have breifs, would the suit with the straps down like westsiders do be cool?

chris mason
04-27-2002, 09:01 AM
That is very strong for his height and weight.

Chris Rodgers
04-27-2002, 11:29 AM
He's a naturally big and strong guy, but he works more intensely than anyone I know. Takes it very seriously. Drugs aren't even a consideration either.

He did do that with equipment though, but his suit is very basic and not even that tight. When he gets in some good equipment like the big boys, he's gonna be settin some records.

chris mason
04-27-2002, 11:41 AM
To clarify, 215 at 5'9-5'10" is not huge, yet he is lifting huge weight.

Chris Rodgers
04-27-2002, 11:47 AM
Definitely true. I'm sure if he stood next to someone the same height who was a not totaly fat 280+, he would look smaller. He does look much larger than 215 though. Also competing in the NYC strongest man contest and placed first in the qualifiers.

He definitely helps me in my training. Keeps you humble when you see somebody throwing around your maxes like they are nothing. Great for moivation. He may be squatting with a guy who is like 280+ and squats over 700 raw this week! I want to go and check that out.

Chris Rodgers
04-27-2002, 05:47 PM
First Annual Bench Bash for Cash*

weight- 149 lbs

1.Bench press- 45x5, 95x4, 135x3, 185x1, shirt- 205x1(no touch)

Opener- 225x1
Second- 245x1 PR
Third- 255x1 PR!!
Fourth- 265xmiss(stalled halfway)

No much of a turn-out at the bench bash. I think I need to get the word out earlier next time. Maybe some prizes too, lol.

I exceeded my expecations and hit a 15 lb PR with a good pause and good lockout. Very excited about the upcoming meet. Time to train the lockout hard and shoot for 265+ at the meet!!!

BTW, 255@149= 1.71xbw which is also a PR.

04-27-2002, 06:04 PM
Ace!! Sweet pressin!

Can i have the same suit as you, im only a 181 so its not really tight. The suit with straps down will do fine, i just sugested the breifs so it wouldn't stretch out the suit as much.

Chris Rodgers
04-29-2002, 09:55 AM
Board day
1. 3-board press(close)-135+minis doubledx3
2. 4-board press(med)-185+minis doubledx1
3. 5-board press(wide)-205xminis doubledx1, 215+mini dblxmiss
4.Elbows out DB ext- 30'sx8, 35'sx8
5.Tricep strap Pressdowns- 3x8
6.DB row- 100 lbs 2x5
7.Seated db clean- 20's 2x9

Started new program today. It kinda sucked that we had to do this day first, considering we just maxed or bench. Went a little low on the volume, but my pressing wasn't at 100% today because of the max. Oh well. Didn't really like doing the 5-board wide, so I think I'll use a closer grip next time. Everything else was ok, just need to let the ole' pressing muscles rest up good for the next few days and then it will be back to all-out training.

Squat workout on Wednesday!!

Countdown to meet day- 47 days

04-29-2002, 10:15 AM
nice job man!!! you will get the 265 no prob at the meet

Chris Rodgers
05-01-2002, 10:13 AM
Squat day
1.Squats- 225x3, 285 lbs 3x1(briefs, wraps, belt)
2.Box squats(just under 11" box)- 165 lbs 4x2, 185x2
3.Pull thrus- 140x10,12
4.Revere hypers- 1x12, +mini band 2x10
5.Wide grip chins- bw 2x8
6.Standing abs- 3 sets
7.Weighted crunches- 2 sets

Good session. Really bombed my hips, glutes, hams and even low back.

225 was done with briefs and loose belt. The 3 singles were done with briefs, belt and wraps at about 80% of where I feel my max is in that equipment.

Box squats were done on a ghetto box I rigged up by using my boards for board pressing. Got me a full inch lower. I also did those outside of my rack to get the feel for squattin out of the rack since that i what will be done at the meet.

Pull thrus- good

Reverse hypers- I decided to experiment and add resistance via a mini band. Made them pretty hard. I took 2 dumbells and placed them in front of my rack. I thenchoked it around the front one ad ran it back under the back dumbell and back towards my feet. It made it so there was resistance through the whole motion.

Chins- just went light because the session ran longer today from the equipment and messing with the box height. Next week I'll add resistance.

5 hard sets of abs and I was done!

Bench on Friday!!

05-01-2002, 12:46 PM
is this your new routine your following?? sounds pretty good if it is. How far is the 11 inch box setting you below parallel?

What you might want to do, is when your squatting have pete or jeremy give you competition like calls... like to tell you do descent and to rack.. all that stuff.

Good luck w/ your training

Chris Rodgers
05-01-2002, 01:06 PM
Yes this is the new routine.

This one has me a good bit under, considering the other box has me under parrallel.

Also, that's a good idea with the calls. I did that with Pete when he was squatting at the gym. So far depth has not been an issue with me though.

05-01-2002, 01:16 PM
thats good...in training now, im once i hit like 2-3 inches below parallel im gonna have someone yell "up" so i know im low enough"

oh yeah, pastor pete gave me a picture of you benching 225...your bench stroke looks sooo long in that picture

Chris Rodgers
05-01-2002, 01:19 PM
Close to 18"!! Not built to bench at all. But with a slightarch and puffing out my stomach, I'm doing ok. This meet you'll see a much stronger lockout from me.

05-01-2002, 01:27 PM
nice job sqautting man!!

05-01-2002, 01:37 PM
i think i'll see an overall stronger... you amiming to have put on almost 100lbs on to your total by the contest... thats pretty impressive.

Chris Rodgers
05-02-2002, 10:07 PM

43 days til my meet!!!

Bench session in 10.5 hours.

05-02-2002, 10:12 PM
3.Pull thrus- 140x10,12

How do you do these man? I do them in a low cable station with a rope attachment. Pulling from around inside my knees and just throwing my hips forward. Seems to work well at hitting my glutes hard.


Chris Rodgers
05-02-2002, 10:16 PM
Pretty much what I do. I use the grip that is like a V. I bring it all they back though, like past my butt, then all the way back up to full extension(like the top of a deadlift).

05-03-2002, 06:34 AM
Originally posted by MonStar
3.Pull thrus- 140x10,12

How do you do these man? I do them in a low cable station with a rope attachment. Pulling from around inside my knees and just throwing my hips forward. Seems to work well at hitting my glutes hard.


Monstar, why do you always turn everyone's journal entry into something involving you?

You would be HORRIBLE to have a conversation with LOL

05-03-2002, 07:38 AM
LOL haha I dont even think about it I just look at what theyre doing etc. and think about how I do it. LOL.. :D:D


Chris Rodgers
05-03-2002, 09:35 AM
Bench day
1.Bench press- 185x5, 205x2, 210x2
2.Close grips- 155x5,175x5, 185x3
3.Tricep strap pressdowns- 4x8
4.Rear delts w/minis- 3x15

Good session. First run at the new bench routine. Felt pretty good. The set with 185 wasn't that hard, but just doing that many reps felt weird. I'm so used to setting up for a 1 rep heavy set or even speed triple,so I normally hold my breath through either the entire set o most of it. I stared to get light headed near the 4th and 5th rep, lol. I had never done more than 1rep with 205 or 210, so even though they aren'tanything spectacular, they were PR's. No ses were done with assistance or to failure. My goal with bench is to do 3-4 heavy sets(2-5 reps) and not miss any reps or do forced reps.

Close grips felt better than I expected.

Tomorrow is my first run at the deadlift/events day. I'm psyched!!

05-03-2002, 09:38 AM
We'll have you turned into a bench and curl jockey in no time biatch! :D

Chris Rodgers
05-03-2002, 09:41 AM
Curls? Pfft......actually, I may add them in, just to strengthen the area so I don't go pulling a bicep. I swear I won't do more than a few ses though and most likely just hammers. :D

05-03-2002, 01:29 PM
Originally posted by LATMAN
Curls? Pfft......actually, I may add them in, just to strengthen the area so I don't go pulling a bicep. I swear I won't do more than a few ses though and most likely just hammers. :D

hmm.. just like you swore to me that you wouldnt set any more PRs in AR work???

lol nice job on the bench though....your getting up there. You think you could get 2 plates w/o a shirt?

Chris Rodgers
05-03-2002, 11:25 PM
I'm actually hoping for a double with 225 before the meet. So we shall see.

Chris Rodgers
05-04-2002, 11:08 AM
Deadlift/Events day
1.BO goodmornings(close)- 185x2, 225x1, 245x1, 260x1
2.Deadlifts(green bands doubled)- 225x3, 315x2
3.Seated cable row(close)- 180 lbs 2x5
4.Farmers walk- 105 lbsx110 feet, 155 lbsx110 feet
5.Atlas stone(100 lbs)- deadlift+overheadx2, dl+shoulderx2+dl+chestx1

Fun day!! I hit a PR on bent-over goodmornings. With a very close stance brought 260 down to parallel and back up.

I was going to do those deads on blocks, but opted to go from the floor. The lockout is hellish!! When I post picsf it, I want an opinion of the amount of band tension(Adam and others?).

Farmers- These were ace!! Props to my dad for drilling out the holes through the pipes for a few hours last night. It was not easy and I amvery thankful that he's into this stuff and helped me out. So now I have these sweet farmers walk thingies that you'll see in the pics.

Atlas stone was painful. Turns out the stone weighs less than the plan said it would. Slight bit over 100 lbs. Hard on the shoulders if you go passed chest level with it. Have to see what we'll do wth these.

Great day overall. Took a bunch of pics of the workout+ the gym. So if I can get them developed today,I'll try and get them up by at least Monday.

Board presses on Monday!!

05-04-2002, 11:36 AM
This was a hell of a lot of fun....I'm curious to who else spends thier saturday mornings doing this **** LOL

PS, don't get your hopes up, my pretty face will be edited out if I decide to put a pic up :p

05-04-2002, 12:41 PM
latty your such strong man lol. Im curious as to how you made your farmer walk implements (i like the cable guys idea, dunno if u know what that is) and the atlas stone. Seems like fun, i want to try it!

while you guys spent your saturday morning doing strongman events, i spent it shoveling mulch. i think i had more fun that you did!

also, will beercan be going to the ontest with you in june?

Chris Rodgers
05-04-2002, 01:32 PM
Yes Beercan will be competing. You met him already.

We will also have a 165er, 198er and a 220er(Pete). We're looking to do some damage!!

Pics got developed already. Now I just have to remember how to use the scanner and post em, lol. Should be up by the end of the day if I start now. :D

05-04-2002, 01:37 PM
i've met beercan, which one was he? jeremy?

we're gonna do some real damage... im gonna sweep the teen divisoin for my weight class :).

oh yeah, where can i get a form for the meet?

05-04-2002, 02:30 PM
Yea, I was the pretty looking midget doing splits to warm up for deads.

LOL, I heard they're bad to do beforehand, so I'll have to stick to using them as a party trick :p

My fat ass is doing 181 at this meet....we'll most likely all end up winning, provided no monsters show up (besides peter lol)

05-04-2002, 02:41 PM
lol i remember those splits... i dunno how you could go down so low.. kinda scary.

Your gonna be one of our "heavyweights" at the contest.... you , peter, and the 198 lb guy that latty told me about...

what are your goals for this contest?

also, i doubt any "monsters" will show up in the 132 class (i really hope i make weight)

05-04-2002, 02:49 PM
I'm looking for a 405 squat (I've only been squatting since the meet we did together, so that's why it's low)

315 bench (I suck at benching, no more explanation needed lol)

520ish dead :)

What about you?

Latman, and I all have high expectations for this meet, especially since we actually prepped for it, haha

05-04-2002, 02:51 PM
200 bench, 350 dead, 300 squat if suit goes well and helps alot, 285 if i dont get much out of the suit.
850 total
so that'd be ... 1 NJ state bench record, 1 nj state squat record, and 1 NJ state deadlift record and 1 nj state total record in the 132 class(14-15) if the records i read were correct.

i gotta stick to my diet, or else im up against latty.. .then i'll only get 2 records i think (:

Chris Rodgers
05-06-2002, 10:18 AM
Board press day
1. 3-board press(reverse bands)- 245x3, 275x2
2. 4-board press(RB)- 305x1, 315xmiss
3. 5-board press-(RB)315xmiss
4.Elbows out extensions- 35'sx8, 40'sx8,7
5.Tricep strap pressdowns- 4x8
6.DB row- 100x6, 110x5
7.Face pulls- 3x12

Good session. First try at the reverse band board presses going heavy, so had no idea what to expect. Had to do a lot of sets to figure out working weights, so it made the volume a bit high,next time around we'll know better. 3-board was done with a close grip and the 4 and 5 were done with a medium grip. Also, both Pete and my friend Scot trained with us, so we had almost the whole team we're bringing dow to Jersey with us.

Good tricep work.

DB row- next week will probably do 2 sets of 5 with 110 and then try and up it to 3 sets after that.

Face pulls- tried these for the first time nice and light. Felt real good on the shoulders and rear delts.

Squats on Wednesday!!

05-06-2002, 10:37 AM
My pussy hurt today lol so I performed like crap.

Damn girls keeping me awake on saturday night... :mad:

If I was like GB, I'd be benching 500 by now :p

Need to OD on glutamine and come back strong on wednesday.

Chris Rodgers
05-08-2002, 09:58 AM
Squat day
1.Squats(briefs+loose belt)- 225x4, 225x2*, 245x2,2
2.Box squat(11")- 185x2,2
3.Reverse hypers- bwx10, +mini bandx10, + 2 mini bandsx8
4.Wide grip Chins- bwx6, +25x5, +45x4,4
5.Standing Abs- 3 sets

Today was supposed to be a higher rep day for squats, but I have learned that my bodyhas adapted to the low reps. I ould ad 50 lbs to each of those sets and still hit 2-3 reps, but I can't do higher reps with the lower weight. It's weird, but hey, I don't have to rep anything out at a meet.

* second set with 225 was done with a shoulder-width stance just to test it, but didn't like it.

Reverse hypers were aweome. With the added weight(bands)+ a slight pause at the top, I could really feel my hammies working.

Benching on Friday!!

Chris Rodgers
05-08-2002, 09:59 AM
Oh yea and 38 days til the meet.......not that I'm counting or anything. :D

Chris Rodgers
05-10-2002, 09:48 AM
Bench day
1.Bench press- 185x5, 210x2, 215x1, 220x1
2.Close grips- 175x5, 185x3
3.Tricep strap pressdowns- 4x8
4.Rear delts w/minis- 3 sets
5.Hammer curls- 2 light sets

Good day today. I didn't even feel very strong in the bench press, but still hit a PR. I'm sure I could have hit 2 plates for a single if I wanted, but I'll hold off a little longer. I have noticed with raw benching I feel best with my medium grip which has my pinky about an inch inside the rings. Wider feels funny and closer I lose some power.

Triceps got trashed, feeling very good.

Did some light shoulder work which feels very good. With this program I just don't see the need for heavy direct shoulder work.

Light curls for the pump, lol. Just want to keep some blood in there and make sure I don't set myself up for a bicep injury.

Tomorrow will be some goodmornings and I'm gonna do a max dead with the farmers walk implements. That should be interesting. We'll take pics and I'll get them up soon hopefully.

05-10-2002, 10:02 AM
Nice bench little big man!

Chris Rodgers
05-11-2002, 09:14 AM
Deadlift/events day
1.BO goodmornings(wide)- 185x2, 225x1
2.Farmers deadlifts- 215'sx1, 245'sx1, 255'sx1
3.Seated cable row(close)- 180x5,190x5
4.Farmers walk- 105'x330 feet(2 turns)

Great session.

I actually feel a good bit stronger on the goodmornings with the very close stance. Weird.

Farmers deadifts= ace!! I had no idea what to expect. I wanted to exceed 200 in each hand for at least 400+ and I got 500+!

Seated rows were good and did farmers a bit lighter for distance. Adding turns makes it much harder. Next week we will go heavier for shorter distance.

35 days til the meet!! I'm gonna pull big fo sho!!

05-11-2002, 09:35 AM
Ace session Latty

Just focus on only deadlifting that bar, and don't get carried away and start deading everything in sight;)

05-11-2002, 11:48 AM
So let me get this straight...You lifted 255lbs worth of metal in each hand?! :eek:


Chris Rodgers
05-13-2002, 09:39 AM
Board press day
1. 3-board press(close)- 185x3
2. 4-board press(med)- 205x1, 225x1
3. 5-board press(med)- 240x1
4.Elbows out extensions- 35'sx8, 40'sx7
5.Tricep strap pressdowns- 3x8
6.Face pulls- 3x12

This session wasn't that bad considering what I felt like. This was my weekend:

Saturday- up at 8:30, train heavy at 9:30, drive from 1 til 5 to the Jersey shore. Pig out a lay around at family party. Drive to Atlantic City a 11 and gamble until after 3:00 A.M. Drive back home from 4:00-7:00. Take shower, go to work from 8-5. Come back home. Eat a little then sleep from 6-1:00 A.M. Then get up and eat. Go back to sleep from lik 1:30 til 10:25 A.M. Wake up, 10 grams of glutamine and 16 oz. of water. Workout starts at like 10:35.

Now that is no way to recover from one sesson and prepare for the next, but it was damn fun. No more of that until after the meet though.

So I basiaclly just took weights on all boards that I knew I would hit, even on a bad day. I wasn't chasing PR's today and doing countless sets that I didn't have energy for. I got in there, did what I had to do and finished. Now I feel a lot better than if I had skipped the session.

Wednesday back to business with squats.

05-13-2002, 06:00 PM
after that weekend of yours im impressed w/ your lifts.

i talked to the runner of the NJ Powerlifting website, and he told

if you want to set records at the meet in the junior division of the 148 class....

"..Also keep in mind that the records must be set in a USAPL meet and that there can be no early weigh-ins (must be within 2 hours of meet start) for a record to be set.."

so that early weigh in idea of yours may prevent you from setting a record possibly.

one quick question on the side :Do you think i should enter the mens open, and the teen division? or just the teen?

05-13-2002, 06:11 PM
1.Squats(briefs+loose belt)- 225x4, 225x2*, 245x2,2 I was shocked till I remembered you train at home

Chris Rodgers
05-13-2002, 07:45 PM
Deceiver- what kind of crap is that?? I have to weigh-in in the morning? Will they still have a Juniors division though?
Also, for you I see no reason to pay extra money to enter another division, unless you really want your name in the record books and have a shot at it.

Accipiter- what exactly does that mean?? Those weren't anywhere near what I can do a for a double if that's what you think.

05-13-2002, 08:06 PM
it is gay.. i dunno even know if they have a junior division or if it would count towards the record..i'll probably just enter the teen division so i can get my records and be content.

i just got my application a little while ago so i have to fill it out soon

Chris Rodgers
05-15-2002, 11:45 AM
Squat day

Today was the worst workout I've had in a while. It is primarily my own fault for being an idiot and not sticking to the plan, but I wanted to get a feel for the squat suit. :(

Anyway squatted with the suit on. Worked up to a good 335 and then missed 365, which I had already hit in another workout. Not good.

Then, I decided I wanted to see how it feels to deadlift conventional in the suit,since I hadn't yet. Hit 405 and then missed 455 twice!! I was fookin pissed, but it was my own fault. I shouldn't have been going up to max poundages today. It's just had when you are going through all the preparation with putting the suit on and stuff. Seems like a waste to use light weights that you could do raw.

Bottom line- Don't F*ck up anymore jackass!!

I will have a good bench workout on Friday!!

05-15-2002, 01:43 PM
better luck next time.

where were you missing your deadlifts? lockout i am assuming. The suit could throw off your form, and maybe the suit is preventing you from lockout. I've heard it can do that.

05-16-2002, 05:39 AM
You only missed 365 because you were wrapped too tight......

It makes sense that the miss, along with exaustion, would carry over into your deads...

Stop bitching :p.....now you know to wrap yourself at the meet....it's better you found that out yesterday than in jersey

On a happy note folks, I smoked 405, it felt like a joke, I probably could've done it for a double.

Chris Rodgers
05-17-2002, 09:44 AM
Bench day
1.Bench press- 185x5, 205x2, 215x1, 220xmiss
2.Floor press(med)- 185 lbs 2x4
3.Tricep strap pressdowns- 3x8
4.Rear delts w/minis- 3x12-15
5.Hammer curls- 1 light set

Today was pretty good. I feel good. I did miss the 220 I hit last week, but it's ok. Floor presses felt good. I thinkthat is the best I have done with my legs straight. I am going to hit 225 for the first time ever raw in 2 weeks. Next week I am going back down for some speed and then the week after I will jump right up to 225 and nail it.

Since I poorly messed up the lower body portion of this split and my meet is only 4 weeks away, I got the help of a WSB guru to help me put something togbether that will give me my best shot at peaking. Tomorrow we get back on the box. We'll see how this works.

05-17-2002, 12:34 PM
who is this WSB guru?? I wanna peak too! nice job on the floor presses, i think they'll help alot in relation to the bench.

05-17-2002, 01:14 PM
Latty --

which do you feel is helping your bench more, floor press or 3 board press? I ask because I just started using them both and wondered which was more effective. I would think 3 board, but I wanted the opinion of someone who did both consistently.

Chris Rodgers
05-18-2002, 08:46 AM
I think they are both great exercises. The program I am currently uing is focusing a lot on board presses, so I'll let ya know how it goes with my bench.

Chris Rodgers
05-18-2002, 10:59 AM
DE squat day
1.Box squats(12")-165 lbs+medium bands 5x2
2.Speed deads(sumo)- 235 lbs 4x1, (conventinal) 235 lbs 2x1
3.Pull thrus- 140x15, 150x15, 160x15
4.Reverse hypers-bwx10, +mini bandx8, +2 mini bandsx10
5.Standing abs- 2 sets
6.Weighted situps- 4 sets

Good session. Worked hard, had a set plan and stuck to it. This is how things will be from now on!

A lot of tension on those box squats and the weight goes up next week. Used suit bottoms for those and will continue to do so until the meet.

Worked the abs hard and will no skimp on them again.
Board resses on Monday!

Chris Rodgers
05-19-2002, 08:05 PM
27 days til my meet!!

Chris Rodgers
05-20-2002, 09:48 AM
Board press day
1. 3-board(minis doubled)- 140x3
2. 4-board press(minis dbl)- 195xmiss, 185x1
3. 5-board press(no bands)- 225x3, 245x1, 265xmiss
4.Elbows out ext- 20'sx10, 40'sx8, 45'sx5
5.Tricep strap pressdowns- 3x8
6.BB rows(over/under)- 135x5/5, 135x5/5

Pretty good session. The bands were kicking my ass, so I took them off for 5 boards. 245 was cake, 265 barely moved. I should have been good for 255 or so. Medium grip used. I think 2 of my sets were PR's.

Nailed the triceps and lats quick and was done.

Can't wait til fooking Wednesday. Experimenting with suspended goodmornings from chains!!!

26 days!!

05-20-2002, 12:41 PM
nice, those mini's must have made it hard as hell....
have fun w/ the suspended good mornings.

hmm 26 days... its not like your counting or anyt hing...

05-20-2002, 05:07 PM
Are you doing a circa maximal phase latty?

Chris Rodgers
05-20-2002, 07:31 PM
Since I didn't have enough time to do the 4 weeks, plus 2 week deload, he set me up with 3 weeks increasing percents and then one week back to the original weight with lighter bands. We shall see.

05-21-2002, 05:55 AM
I wanted to try those suspended GM's whne I was doing WS, but the nice manager said "I don't want the paint work on rack scratched". I though you cannot be serious

05-21-2002, 06:21 AM
:eek: Holy AIDS Latman LOL

I was just 181 with my pj's on :eek:

This is awesome. I don't have to cut out dairy....or cut back water intake before the meet.

05-21-2002, 01:11 PM
can- nice, your lucky you dont have to cut.. i have to drop around 6 lbs to be safe, so im gonna start the dreadded cardio if i can get my ass up early enough in the morning.

05-21-2002, 01:49 PM
Now your into my weight class can:eek:
What kind of #'s are you lookinn for at the meet coming up?

05-21-2002, 03:30 PM
At least 1250, hoping 1300

05-21-2002, 03:32 PM
Wow. Beercan, you're shrinking!

Chris Rodgers
05-21-2002, 05:07 PM
I'll have him down to 150 in no time, lol.

There is a weight requirement in my gym. You have to weigh 150 or less and deadlift at least 2.5xbw. :D

25 days!

05-21-2002, 05:18 PM
latty, your pushing the weight limit there. your at 150 now, so no more whoppers!.

I could lift at your gym though.. me and my 135lb monster lifts :)

05-22-2002, 05:30 AM
Originally posted by Belial
Wow. Beercan, you're shrinking!

As long as my #'s keep going up, I don't care how little I weigh.

I am going to have to do 198's eventually, probably by this time next year. Sooner or later my progress is going to slow, and watching my calories won't help that any.

Deceiver- there's a meet here in LI in december, maybe latman will let you sleep in his dungeon if we decide to do it. :p

Chris Rodgers
05-22-2002, 08:20 AM
That almost didn't sound good. I watched Silence of the Lambs last night.

"It places the lotion in the basket" :eek:

Chris Rodgers
05-22-2002, 10:25 AM
ME squat/dl
1.Suspended goodmornings(close stance, on 4.5" block)- 185x3, 225x3, 245xmiss
No block- 245x3, 275x2, 300x1, 315x2
2.Suspended GM's(close with light band choked)- 135x3, 185 lbs 2x3
3.Pull thrus- 150x15,13
4.Reverse hypers- 2 sets @bw
5.Standing abs- 3 sets
6.Side bends- 100 lbs 2x5

Good sesson. There was a huge difference in strength on and off the block. On the block had me very low and off the block had my torso a few inches above parallel. Felt good with the bands too. Will do these again next week and then arhed back goodmornings the last week before the meet.

By the time I did my first set of pull thrus I was seeing stars, but I kept going. Had to get some heavy ab work in.

I filmed all the goodmornings to make sure they were all goodmornings and not 1/8 or 1/4 squats. Every set looked good. I'm gonna do this from now on with as many sessions as possible to find and flaws in form.

24 more days. With only shorts and a t-shirt I weighed in a about 146 on my scale this morning. I feel my scale weighs light though, to be safe I'm gunning for about 143-144 on my scale right before the meet. So I have about 2-3 lbs to drop. Not a problem. I'm feeling good about strength too.

1,100 is mine!!

05-22-2002, 12:26 PM
ace, glad you liked them. Never heard of doing them off of blocks though.

What do you use for your reverse hyper? just a board in the power rack?

Chris Rodgers
05-24-2002, 10:01 AM
I was on the block just to decrease the ROM. No other reason. And yes on the reverse hyper.


Bench day
1.Close grips- 185x3, 205x1, 215xmiss*
2.Floor press w/chains- 135x4, 155x3, 175x2
3.Rear delts w/minis- 3 sets
4.Hammer curls- 2 light sets

My left forearm/bicep/elbow area seems to have developed a little tendonitis. It was bothering me a bit last night at work, as well as during the session today. The bands and hammer curls made it feel slightly better.

I smoked 205 on close grips like it was 135. The 215 set just felt weird. I didn't get tight on the descent and got no drive. I could have tried it again, but I didn't want to push the ole elbow.

Floor press w/chains was cool. The 5/8" chains each weigh 20 lbs, so at the lockout of each rep it was another 40 lbs.

Back on the box tomorrow!

Chris Rodgers
05-24-2002, 10:02 AM
Also, once this meet is over I have decided to go back to Westside 100%. The current routine has too many heavy days and is taking its toll.

05-24-2002, 10:36 AM
just make sure you dont get injured with all the heavy days.

How do you think the chains are helpin you?? seems like they are good.

Chris Rodgers
05-24-2002, 10:39 AM
Yea, that's why we have switched it up slightly for the last few weeks before the meet. Then back to Westsiiiiiiidddeee!!!

That was the first try at the chains. I liked em. We will be going back and forth between chains and bands for speed bench when we start up again.

Chris Rodgers
05-25-2002, 11:29 AM
DE squat/dl
1.Box squats- 180 lbs+medium bands- 5x2
2.Speed deads(sumo)- 225 lbs 3x1, 275 lbs 2x1

That's it. My back was still tight as hell from heavy goodmornings on Wednesday. The heavy tension box squats weren't helping it any either. Those light deads felt fine though, but I didn't want to keep going with all the other stuff. I made sure I made all the sets of the speed work that was called for though.

Tonight I'll do some light pull thrus, reverse hypers and maybe abs. I'll see how I feel.

05-25-2002, 11:58 AM
Box squats were appropriate for today, seeing as we trained like pussies. :p

All of my sets felt easy, my last set of doubles with 200 felt like I could've done 10 or 12, despite the fact that I only slept 45 mins last night :hump:

Chris Rodgers
05-27-2002, 12:17 PM
Board Press day
1.3-board press(reverse bands)- 225x3, 275x3, 295x1
2. 4-board press(RB)- 315xmiss, (wide)-315x1
3. 5-board press-(RB)(close)- 275x3, 255x5
4.Tricep strap pressdowns- 3x8
5.Seated rows(underhand)- 110x10, 140x10
6.Face pulls- 2 light sets

Pretty good session. Only a little discomfort in the elbow area. I bettered my performance on the 3 board and with the wide grip hit the 3 plates that avoided me last time. I used a medium grip for all the sets that I didn't write close or wide for.

I am noticing my strength doesn't vary much from board to board if the same grip is used. Not sure what that means. Like 295 wasn't too hard on the 3 board, but with the same grip I couldn't lockout 315 on the 4 board.

Went a little lighter on lat work just to not overdo it with the ole' tendonitis. Felt fine on those.

19 freakin days!!!!

05-27-2002, 04:53 PM
i have the same thing happen to me latty, i can do pretty much the same amount of weight on reg closegrip/2 board/3board

Chris Rodgers
05-28-2002, 09:17 AM
ME squat/dl
1.Suspended Arched backs(44")- 335x1, 365x1, 385x1
2.SLDL- 225x8
3.Standing abs- 3 sets
4.Weighted situps- 3 sets
5.Ball situps w/bands- 2 sets

I was happy with the 385 AB GM. I really didn't know what to expect since we are just getting used to the chains.

SLDL- we were gonna do the GM's with bands instead of these, but my tendonitis was acting up so we did these. I didn't want to push them because the soreness would be unbelievable. Just did an easy, light set and then nailed my abs hard!!

2 full days of rest now. I think that will treat me good. On Friday I'll feel out the bench workout and see what type of set/rep scheme I want to go with.

18 days!!

Chris Rodgers
05-31-2002, 09:43 AM
Bench day
1.Bench press- 185x3, 205x2
2.Floor press w/chains- 135x5, 175x3, 185x2
3.Pressdowns- 4 sets
4.Rear delts w/minis- 3 sets

There was a heavier bench attempt that I should not have taken that I missed. We don't have to get into that. The lack of Westside speed work has slowed my bar speed. This is not good. Hopefully I'll be ok when I am in the shirt at the meet. Next week I will do some speed work on Friday with chains and no heavy attempts.

Floor press w/chains is really cool. That's all I have to say about that.

15 days!!

the doc
05-31-2002, 10:19 AM
fuk 'em up lattie!

Chris Rodgers
05-31-2002, 10:37 AM
I shall :D

These are my expected openers. I may change things depending on how I feel that day.

Squat- 330
bench- 230
deads- 430

Each attempt will be moved up by about 20 or so lbs for attempt 2.

05-31-2002, 12:32 PM
nice...some advice for you though...

after you weighin..eat! you dont want to be burned out for deadlift again like in march.

05-31-2002, 01:02 PM
i second that advice!! i went without much food once and it sucks

05-31-2002, 01:20 PM
i like food ;)

Chris Rodgers
06-01-2002, 11:01 AM

DE squat/dl
1.Box squats- 185 lbs+medium bands- 5x2
2.Speed deads- 275lbs 2x1, 315x1, 365x1, 405 lbs 2x1

I left it at that for now. In a few hours I'm going to go and do like 10 or so heavy sets of abs and some reverse hypers.

I am very happy to be done with the heaviest of the box squats. Next week I drop back down to 165 and use the lighter bands and get better speed.

I have decided that I am definitely going to pull conventional in the meet. I started my first few sets of deads today sumo and my hips were just to beat up fom te squats. I went conventional and felt totally fresh.

14 days :eek:

06-01-2002, 11:55 AM
Speed deads with 405, extremely impressive Chris

06-01-2002, 01:39 PM
I think were going to see some PR's smashed at this meet!
Your training looks like its going great latty!

Chris Rodgers
06-01-2002, 03:51 PM
Thanks. I'm gonna die trying for some PR's.

Those box squats were hellish!! Ton of tension, but next week they go back down. :D

Chris Rodgers
06-01-2002, 05:44 PM
Extra workout

Reverse band deads- 135,225,315,405x1... 495x1!!
Standing abs(static)- 3 sets
Decline situps(static hold for 5 seconds)- 3 sets weighted


06-02-2002, 03:26 PM
for this upcoming meet, set up your remaining training days so that the meet falls on one of your AR days. You always seem to set the most PR's on those days.

06-03-2002, 07:17 AM
Forgot to post this on saturday....

I went to this country club softcore gym to pull with my buddy...he's only been deadlifting for a month or so, and I wanted him to get in good habits. He missed a shot at 315, I give him props for stepping up and trying it, instead of repping with a lighter weight.

Let's just say I didn't realize how spoiled I am by latman's dungeon. This gym was bright, way over 90 degrees, and had some homo dance music blasting. It sucked. People were gathering by the time I had 3 plates on the bar LOL.
I even had to hide my chalk use.

Anyway, seeing as I hardly slept friday night, and trained hard in the am, I smoked 455 and was happy with that. I didn't like the way the rough knurling on the bar (most likely from lack of use tuttut ) grabbed my legs either, so I decided against trying a PR.

As Peter told us before the last meet...."Save pr's for pr day..."

Chris Rodgers
06-03-2002, 10:12 AM
Board day
1. 4-board press- 185x3, 225x1, 245x1, 255xmiss
2. 5-board press(reverse bands/close grip)- 225x6
3.Close grip Rack lockouts(4.5")- 275x2, 315x1, 325x1, 335xmiss
4.BB rows(over/under)- 135x6/5, 135x6/5
5.Rear delts w/minis- 3 sets

Hit a few PR's today. I decided against the 5 board after one set because I wanted to do some lockouts.

Heavy goodmornings on Wednesday for the last heavy lower body session before the meet.

12 days!!! :eek:

06-03-2002, 12:41 PM
your getting too strong... i think with all those whoppers you've been eating you've been getting your fair share of the steroids that they give to the cows to make them grow.

but no more whoppers for you anymore! you have to make weight!

Chris Rodgers
06-04-2002, 10:21 AM
ME squat/dl
1.Suspended Arched backs(44")- 365x1, 395x1, 405x1
2.Deads off chains(4" off ground)- 405x1, 460xmiss
3.Pull thrus- 2 sets

Hit a nice PR on the arched backs. I actually couln't budge the 395 off the chains the first try. Took a step back, got p!ssed, got back under there and it flew up. It looks funny on the tape. Then 405 went up nice.

We couldn't decide what to do as the main assistance exercise so of course we just deadlifted. Once we start up Westside again we will stick to the plan. ONE ME EXERCISE PER DAY!!! Then we will use the repetition method on the assistance work. But for now, we wanted to try these. I had hit 455 the first try at them. 405 felt a little heavier after the arched backs. 460 came up quick, but stalled near the lockout and I did't want to fight it like I would if it were the meet, so I just came back down with it. Didn't bother me. I'll get that and more after the meet. I got my PR for the day.

Tonight I do abs.

Chris Rodgers
06-04-2002, 10:24 AM

11 days left.

Wed, Thu- rest

Fri- speed bench

Sat- speed box squats, put straps up and wraps and hit opener(330), heavy pull thrus

Sun- rest

Mon-Wed- light AR work with bands and some abs. Nothing heavy

Thu-FRi- complete rest

Saturday- kick some freakin ass!!

06-04-2002, 12:39 PM
you best whoop some ass.

06-04-2002, 03:21 PM
Did a 455 arch back today, and a triple with 425....hope this carries into my freakin squats....

06-04-2002, 06:32 PM
Great numbers! Are those suspended can?

Chris Rodgers
06-06-2002, 09:04 PM
9 days left!!!

I weighed in at 145 the last 2 days on my scale. I would still like to be about 2 lbs lighter the day of the meet because I feel my scale weighs a few lbs light. We'll see how that goes.

Speed bench tomorrow.

Chris Rodgers
06-07-2002, 09:55 AM
DE bench
1.Speed bench- 135 lbs 6x3
2.Elbows out ext- 25'sx10, 30'sx10
3.Close grip lockouts w/5 second hold- 315x1, 330x1, wide-365x1
4.Rear delts w/minis- 2 sets

8 days left!!

Squat session tomorrow. Last real workout before meet.

06-11-2002, 07:23 AM
The squats went like ass.

Combination of overtraining and not being used to squatting outside of the rack.

Not a problem....we'll have our strength and confidence fully charged on the 15th

Others take note....squat outside the rack, don't do 4 me days a week lol

Chris Rodgers
06-11-2002, 10:46 AM
Yea, on Saturday just worked up to my opener in full gear and resembled more of a goodmorning than squat. I think I actually went too deep if that's possible and I lost my arch at the bottom.

Later that day my buddy was going to the gym to deadlift, so I went with him. Hit a 430 for a single even though I wasn't feeling great. That is my opener, so I'm glad it went up fine.

No more training til the meet. 4 more days!! :eek:

chris mason
06-11-2002, 05:11 PM
Good luck to both of you!