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View Full Version : chris' pl log....westsiiiiide



campania
11-21-2008, 09:24 PM
I started a log here a while ago when I was doing Mike Tuscherer's RTS but I fell behind updating it for whatever reason.

anyways, I'm back to westside style training and I'll keep this log updated.

some stuff:

I'm 19 and train at Super Training in Sacramento, CA. I have a meet coming up on Dec 6th at Diablo Barbell and the goals for that are 600/350/525ish (multiply squat gear, single ply super katana, don't have a deadlift suit). I'll be 165 at this meet but I'm trying to gain weight. Right now I'm about 155.

anyways I'll post this weeks training

campania
11-21-2008, 09:26 PM
Tuesday - ME Squat:


squat:
460 in briefs
510 full gear, high
540 still high
510 started faster and got depth. felt great -- i'll open with this at the meet

pull:
405x5, 3

reverse hyper:
180x10x2




Thursday - ME Bench:

bench:
225x4
245x2
265x1
shirt on (42 super katana)
315ximaginary 8 board
225x3 about halfway down
275x2 about 3/4 of the way down
315x1 almost touch but slipped on the bench, i can't bench for **** on that bench.
325xsorta,kinda,maybe. mark was guiding the bar

not looking too good for a little fag trying to bench 350 in like 2 weeks, lol.

left arm was ****ing killing me again, same as last week. i took a contrast shower lastnight but i guess that didn't help...i'll just ice the hell out of it all the time i guess. so no tricep work. tried to do a set of db floor presses but it just didnt feel right.

db shoulder press:
60x10x3

face pulls superset with vogelpohl pulldowns:
3x12, 3x12

db shrugs:
110x15x3

campania
11-21-2008, 09:26 PM
and today: (usually DE squat but I turned it into a pull day)

deadlifts:
315x5x4 sets + 120# chain
315x5 + 160# chain

beltless oly squats with SSB:
155x8x2 sets
205x8x2 sets
225x8

SSB good mornings:
105x10x2

Chris Rodgers
11-21-2008, 09:27 PM
Glad you started a journal here. I'd like to see how those beasts have you training. How do they not have you fattening up yet? Go out to dinner with those fat bastards, lol.

campania
11-23-2008, 01:36 PM
they're always on me about gaining weight, haha. i'm gaining...slowly

today:


speed bench:
185x3x3 PoR
185x3x3 regular grip
185x3x3 wide grip

DB Floor Press:
55x25
65x20
65x18
50x35

face pulls w/ sled: *1 trip = down and back the astroturf. 20 yards one way i think? not sure
1 plate - 2 trips
2 plates - 2 trips
3 plates - 2 trips

CSR:
2 plates x8x2 sets
2 plates x 12
2 plates + dime x 12

with neutral grip handles:
plate x 15
plate + quarter x 12x2 sets

hammer curls:
45x10x3 sets

campania
11-25-2008, 08:50 PM
squat:
325x2 suit bottoms
375x1 straps up
415x1
465x1
465x1
505x10 sec unrack
595x10 sec unrack

concentric GM with GCB: (like real good mornings as opposed to the anderson squats i've done every other time with the same setup)
plate x 8
plate + quarter x 8 x 2 sets
2 plates x 8

hanging leg raises:
15,20,20

green band ghr:
12,12,12,12 + 18 without the band

campania
11-29-2008, 01:38 PM
lastnight:

squat: walked out and RAAAAAAAAAAAAW
45x15
135x8
225x5
275x2
belt on
315x5 PR
335x1
365x3 PR
405x2 PR

bench: wanted to keep it fairly light and just do some rep work. the good news is my bicep didnt bother me
45x20
135x10
185x5
225x5x3 sets

this morning:

was planning on doing my last "heavy" dl before the meet but i guess my cns was fried or something cause i only went up to 405 for 2 singles. they weren't like max effort but definitely harder than 405 should be for me.

did some suitcase deadlifts and other accessory **** not worth mentioning

Chris Rodgers
11-29-2008, 02:25 PM
That's some damn good raw squatting! Do they have you use bands/chains much on squat? Seems like if you got used to some heavy weight your squat would jump with your good bottom-end strength.

campania
11-29-2008, 07:46 PM
thanks Mr. Rodgers. i haven't done a lot of chain squatting lately but usually I use bands on DE squat day. that is, when I actually do DE squats lol. haven't really used either on a true max effort day though. I only recall doing 1 squat with bands/chains that was near max effort but it was just one single after my speed sets

campania
12-05-2008, 08:14 PM
slight change of plans...weighed in this morning at 147 so tomorrow ill be lifting as a 148.

goals for tomorrow:

sq: 600ish
bench: 360ish
dl: 525ish?

and blow out my eye(s)

first time doing a meet in gear so it should be interesting

Chris Rodgers
12-05-2008, 08:29 PM
Tear it up tomorrow! Those are big numbers @148. Make sure to eat and drink as much as you can to bloat up. Gangsta gear FTW!!! :evillaugh:

campania
12-07-2008, 04:41 AM
weighed in on friday at 147. thanks to Hoss and Jim for the ride up.

saturday:

squat:
512 good
541 or 551 good
573 good

bench:
325 dumped over my throat, thanks to Treston and Boggs for saving me from getting guillotined by my opener
325 good
341 good

deadlift:
485 good but way harder than i expected it to be
512 no good
512 no good

pretty dissapointed with how i pulled but whatever it's behind me now. can't wait till the next meet. competing in gear is so much more ****ing fun than raw, i need to get a deadlift suit.

i shoulda just taken 600 on squat. the way my 2nd moved i didn't think i woulda gotten it, but 573 moved even better than the second. oh well, next time. i also need more time in the shirt...probably wasnt a great idea to open in it since i only had time to get into it twice before the meet and hadn't really touched anything in it without someone guiding the bar to prevent a dump, lol. oh well.

total was 1399 which was a few lbs over 148 teen elite but **** that, i wan't real elite. next time i'll almost definitely be a 165 though, so i've got a lot of work to do

Chris Rodgers
12-07-2008, 12:50 PM
Great job man. You hit my best total @148(1400), but you are much younger than I was when I hit it. Just wait to see how much those numbers go up when you fill out 165!

cphafner
12-07-2008, 12:55 PM
great job man. Huge numbers weight and age! How tall are you?

campania
12-07-2008, 02:40 PM
Great job man. You hit my best total @148(1400), but you are much younger than I was when I hit it. Just wait to see how much those numbers go up when you fill out 165!

thanks. i've got a lot of work to do!


great job man. Huge numbers weight and age! How tall are you?

thanks. i'm 5'5 lol

campania
12-09-2008, 08:40 PM
box squats: 12.5" box
325x2
235 for a couple sets with diff stances

blue band ghr:
10
9.75
12

shrugs

campania
12-09-2008, 08:58 PM
UW3TgXthshA meet video

Big o Boy
12-09-2008, 09:34 PM
Nice job again at the meet. I saw your vid in the powerlifting threads, so I had to come subscribe. :thumbup:

campania
12-11-2008, 09:16 PM
reverse band bench: average bands
135x a few
225x a few
275x3
315x3
335x2
345x1
365x1 (20lb PR)
225x25

neutral grip db floor presses:
80x10 w/ fat handles
100x5
100x5

db rows:
105x10
110x10

tate presses
hamma curls w/ Jim McD-- Bigger, Stronger, Faster style.

maybe something else, dont remember

campania
12-12-2008, 09:17 PM
left my belt, shoes, and everything else at home today. lifting today totally slipped my mind, i thought i was just going in to help move the platform. (USPF meet at our gym tomorrow)

box squat with GCB:
290x2x8 sets or so
330x2

reverse hypers

prison abs

got rear-ended on the way home. car is fine thankfully, since whoever it was decided they didn't want to stick around lol. behind the wheel is no place to be absent-minded. i hate bad drivers.

campania
12-15-2008, 10:56 AM
kinda random day. was helping at a USPF meet on saturday till about 6, then i went to work till about 3 or 4am and just couldnt stay up for speed bench on sunday so i went to a regular gym with a friend and did some stuff.

bench:
185x3x3 wide, normal, PoR
185x19

deadlift:
455x1
500x1
515x1. missed 3lbs less than this at the meet so its good to know that im capable of it

WILD BILL
12-15-2008, 11:13 AM
Glad you started a journal here. I'd like to see how those beasts have you training. How do they not have you fattening up yet? Go out to dinner with those fat bastards, lol.

Oh ive been trying to fatten this little bastard up but it just aint happening. If we could get him to a full 165 or even 181 in the next yr or two he would be top 3 in the U.S. hands down.

He hasnt put on here that his total of 1400lbs is the 2nd highest on PLWatch lifter Rankings in the 148lb class all ages and all ply's.

Chris is one of maybe 3 lifters in our gym I dont talk crap about cause i think he's an animal and can be someone freakn amazing in the 148, 165 and 181lb classes.

Expect to hear big things about him guys no joke.

I love u little buddy, when u cumn over?

campania
12-15-2008, 11:41 AM
Oh ive been trying to fatten this little bastard up but it just aint happening. If we could get him to a full 165 or even 181 in the next yr or two he would be top 3 in the U.S. hands down.

He hasnt put on here that his total of 1400lbs is the 2nd highest on PLWatch lifter Rankings in the 148lb class all ages and all ply's.

Chris is one of maybe 3 lifters in our gym I dont talk crap about cause i think he's an animal and can be someone freakn amazing in the 148, 165 and 181lb classes.

Expect to hear big things about him guys no joke.

I love u little buddy, when u cumn over?

LOL get over it Treston I suck and I'm weak.

I'm never going to your house ever again-

also top 3 my ass. I'm nowhere near Caslow and Schwab, they're both squatting over 8 at 165 and I'm a good 200lbs behind that lol

campania
12-18-2008, 09:37 PM
reverse band bench in a shirt: with green bands
135x10
225x6
275x3
315x1
335x1
put on 42 super katana -- let the collar ride up on all the sets
365x1 but almost dumped it from overtucking
got into the shirt a bit more
385x1
405x1
375x2 a little faster
315x6; second rep was really sloppy. got kinda careless cause the weight was so light with the bands
shirt off
225x15ish

pin presses:
135x10
225x10
245x6

hammer curls
tricep pushdowns
db shoulder presses

campania
12-23-2008, 09:16 AM
have to do some family crap later so i had to squat/pull in the A.M. at gay local gym. i'll be at ST later on today to do reverse hypers, sled, pullthroughs, and that kinda stuff.

squat: RAAAAAW (at first, then added knee wraps) walked out
45x10
135x8
225x5
275x2
add belt
315x2
add knee wraps
365x2
405x2
425x0, friend who was with me didn't put a collar on the left side so all the weights slid off. sucked cause i had to rewrap my knees and reload the bar and all that ****.
425x1
455x1 - this was a real grinder
315x8 no wraps

RAAAAAW sumo deadlift:
135x5
225x3
275x3
315x3
365x1
405x1 PR superset with 405x5 conventional

bodyweight: back up to 160. real 160, not just 160 with a ****load of food in my gut

campania
12-26-2008, 09:32 AM
bench:
45x20
135x15
185x6
225x3
245x1
265x3 (dont ask me why i did 3, i dont ****in know)
275x3 HUGE PR.
225x8

not bad for going solo.

incline dumbell:
70x12
70x12
50x8 dropset (damn lol)

bb rows:
135x12
185x8
wasn't feelin it lol

lat pulldowns:
4x10

hamma curls:
40x12 -> 30x12

Chris Rodgers
12-26-2008, 04:05 PM
Nice freaking benching man! You got me smoked, lol.

campania
12-27-2008, 01:47 PM
thanks man. i'm decent at raw benching, but put me in a shirt and i suck it up lol. i'm nowhere near your squat/pull though

GCB box squat: 12.5" box plus the smaller foam
290x2x4 sets + 2 chains per side
330x2x4 sets + 2 chains per side

block pulls:bar 13" off the ground (stood on a 3/4" mat)
405x5
455x5
405x1x6 sets, about 30 sec rest between sets. last few singles were especially slow.

blue band ghr:
3x10

ghr situps:
20
green band x 20
green band x 10

scale at home says im 164, scale at the gym says im 160.5. i weighed the same on both scales before the state meet but i'll go with the scale at the gym because that's more realistic.

campania
12-28-2008, 12:02 PM
bench vs. monster minis:
135x3x2 sets
155x3x4 sets

4 board:PoR
265x5x3 sets
275x7 --> 225x10

pullups:
3x12
1x25