View Full Version : CR's powerlifting journal

Chris Rodgers
05-26-2004, 06:52 PM
I'm back and I decided to start a new journal. In the last few months I have hit full gear gym PR's of 600 in the squat and 350 in the bench. Last Saturday I also hit 335+ blue bands+ 5 sets of chains on a free squat in full gear. This adds up to ~705 at lockout and probably like ~500 in the hole. My training has been going pretty well for the last 6 weeks or so and my next meet is September 18th. I'm looking to hit some big PR's there!!!

Chris Rodgers
05-26-2004, 06:53 PM
1.Band pull thrus- 5 sets(purple, green, blue, blue, blue)
2.BB rows(comp bench grip)- 135x5, 175x5, 205x8(PR)
3.Deadlifts(sumo/raw/belt)- 225x1, 315x1, 405x1, 455x1(5 lb raw sumo PR), 475x1(25 lb raw sumo PR/20 lb all-time raw PR)
4.Abs- 3 tri-sets(ouch!!)
5.Side bends(BB)- 95x6, 115x2x6

Good session. The warmups on rows felt pretty good, but of course once I get up to ~200 the form feels awkward. I still stayed strong and just kept yanking them up for a PR.

Decided to do some raw sumos just to work the hips and hammies some more. I was going to go up for maybe a heavy rep set, but they felt pretty strong so I went for a PR. I went very wide and kept my feet turned out pretty far. They felt harder off the floor then when I'm in gear, but I felt I could drive the hips through better at lockout since I didn't havve any tight straps pulling me forward. Huge raw PR and the best successful sumo I have pulled in about 4 months or so.

BWT- 158.5

beastin v6
05-26-2004, 07:38 PM
DAMN! Keep pumpin that iron and best of luck in your new journal.

05-27-2004, 04:06 AM
Awesome work bro. I hate the fact that I have 30lbs on you and you still outlift me. :bash:

Chris Rodgers
05-27-2004, 05:46 PM
Bench assistance
1.Bench press(flat back)- 185x5, 195x5, 2 board- 210x3, 225x1
2.Dips- BWx12, +45x10, +70x8
3.Curls- 5 sets

I don't think I am going to do flat bench on this day anymore. Going flat puts too much stress on my shoulders and just feels like crap. I don't want to arch, so I think I will opt for delines or dips or maybe inclines if I want to work that shoulder weakness.

The dips were all easy, but I haven't done them in ages so I stopped there. I'd like to build these up a bit to hit my triceps a little different. Then, since my biceps are weaker now than when I started lifting, lol, I decided to do some curls. I think I need to do these once a week and get these up to reasonable strength.

05-27-2004, 10:47 PM
Chris, So you do bench without an arch some? I was wandering about that I only do the arch when I get to heavy wt. is that correct way of doing things? thanks in advance Chris Mason says you can actually lift that much so I'm impressed.

Chris Rodgers
05-28-2004, 03:08 PM
LOL. I guess Mason is the only credible source around here, eh? ;)

I usually arch on all my heavy work, but I am trying to work in some movements with no arch to save my lower back a bit. I have been doing my lockouts laying flat on the floor. I have just decided to do my high board presses flat-backed and I moved the same weight. Anytime I do shirt work or low boards I will most likely be using my arch.

05-28-2004, 07:19 PM
I didn't say Mason was credible lol. thanks for the info. could you maybe outline the new squat routine on your journal or the powerlifting section. thanks bill.
I wasn't thinking you made up your lifts, but I am sure some here have different ideas of what justify a good lift.

05-29-2004, 10:32 AM
Well, CR's lifts are sanctioned by judges at a powerlifting meet, so I'm pretty sure they are legit. ;) Not to mention I've watched some of his videos - there's absolutely no reason to doubt his numbers.

Chris Rodgers
05-29-2004, 04:45 PM
I basically started the new squat routine today with Phil Harrington. He knows what it's all about, I'm just the student on this one. It's pretty advanced and a lot different than other stuff out there. See what you can follow from my journal and if you have any questions address them to Phil in the powerlifting session and I'm sure he can explain.

Heavy sq/dl
1.Chain squats(Yellow tape"low"/briefs)- 145x2, 235x1, 325x1, 375x1, add wraps- 415x1(PR)
2.Chain squats(Red tape"high"/briefs/canvas straps up/wraps)- 505x1, 550x1(PR)
3.Squat(briefs/canvas straps up)- 325x1 rest 1 min, 415x1
4.Box Deadlift(conv/4.5"box/belt only)- 135x1, 225x1, 315x1, 365x1, 420x1(10 lb PR)
5.Rear delts- 3 sets
6.Abs- 4 sets

Good session today. Tried something totally new. We did chain squats where the chains are setup over the monolift. You come down until the bar hits the bottom of the chains, you pause briefly and explode up. We did that at two different heights, one low and one high. It definitely felt a little weird, but I got more used to it as we went. After a few weeks it should be easy. The 550 set was the best and flew up nice.

I felt pretty crappy warming up on the box pulls. I already pulled heavy earlier in the week and I just didn't think I'd be in PR territory. I went for it anyway and suprisingly hit a strong 10 lb PR. It flew off the ground as usual and I hit a sticking point just above the knees but was able to grind it out.

BWT- 157

Chris Rodgers
06-02-2004, 07:05 PM
Heavy bench
1.Bench press(pinky)- 185x1, 215x1, 240x1(5 lb PR), add DD- 255x1, 285x1, 315x1(touched), add belt- 345x2, 355x1, no belt- 325x1, 335xmiss(no pop at all, missed 1/2" from lockout), belt- 385xno touch(had them take it) WTF???
2. 5-board press(comp/no arch)- 275x3, 315x3, 345x2(miss 3/ 5 lb PR), 355x1(15 lb PR)
3. 6-board press(pinky/no arch)- 365xmissx2
4.Lockouts(floor/med/pin 3)- 225x3, 315x3, 365x3, 365x3

Shirt woes continue, lol. I only weighed 157 today, but when I pull the shirt down it is binding me up like a bastard at the bottom. I touched 315 with a bit of struggle with no belt and the shirt as high as possible. Once the belt is on forget it. I'm glad I have plenty of time until the meet. I'll have to use the shirt every week until then. Even though the last 5 days or so killed me(partying, gambling, little food and water, lots of beer and poker, lol), I still managed to hit a few PR's and get some good work in. Now it's off to the Nationals to help out the rest of the team. I may squat down there on Friday if we can get to a gym.

Chris Rodgers
06-07-2004, 06:56 PM
Heavy bench
1.Bench press(comp)- 135+MDx3, 175+MDx1, 195+MDx1(10 lb PR), different setup- 135+MDx1, 185+MDx1(didn't like it), (arch/add DD)- 225+MDx2(2nd touched), 255+MDx1(no touch), 285+MDx1(NT), 305+MDxmiss(touch to low), 265+MDx1(touched), add belt- 275+MDx1(touched), cranked the shirt down- 315+MDxmiss(touched too low)
2.Lockouts(floor/close grip/pin 3)- 225x3, 275x3, 300x4 +4 medium +12 wide
3.Face pulls- 4 sets

Good first session back. They thought I was crazy that I was going to bench heavy today, but I felt pretty good. I had to get up at 4:45 this mrning to catch a flight back to NY from Lousiana(APF Nationals) and it was a long weekend. I weighed 159 and I felt good warming up so I went heavy. This was the first time I used bands with the shirt to the chest so those were PR's. I'll have to check with Eric if that is pretty good for my normal full range PR(350). I think my problem with the shirt is that if I crank the shirt all the way down, I can't possibly stay in the groove. If I have the shirt high, or down about half way my bench seems strong and I stay in the groove. So what I am going to do is this....first, I'm going to try my Metal shirt next week with straight weight and see how it feels. If it's nothing too special, I am going to order a new denim from Karin with a smaller chest plate than the one I have now. This way I can keep the shirt about half way down, but get more pop. Then I can use my shirt now for the lower stuff(315-340ish) and hopefully use the new shirt for the heavy stuff and hit something nice(365+).

On lockouts I used a close grip(1 finger on smooth). This made the ROM about 6". I did 300 for 4, then went straight to a medium grip and hit 4 more, then put my hands out wide and finished off with 12 more(those are much easier, only ~2" ROM). I was shot then and just did some face pulls.

BWT- 159

06-07-2004, 07:06 PM
Good luck on your lifts dude!!

They Rock!!!

06-08-2004, 08:20 PM
Face pulls?

06-09-2004, 09:17 AM
Are we ever going to see you in the 181's?

Saturday Fever
06-09-2004, 10:26 AM
That squat workout looks insane! Best of luck with it.

Chris Rodgers
06-09-2004, 07:07 PM
Bill- for face pulls I take a tricep strap from a high cable. I face the cable, take a few steps back and actually lean back. From full arms length I pull the straps towards my face spreading the straps apart. I sometimes pull it very high(basically look like I'm doing a front double-bicep pose when I contract at the top), and sometimes I bring it right at my face or lower. The movement, depending on where you bring it, hits the rotators, rear delts, traps and basically you'll feel it all through your upper back and shoulders. Hope that made sense.

Fangel- no time soon. I still need to gain plenty of more mass to be a full 165. I am eating a ton of protein right now and bumping up the cals in an effort to get up to a pretty lean 165-167. I hope to get my nightime weight to ~167 and wake up around 164-165 so I will be right on target for weigh-ins without having to diet. We'll see how it goes when I compete in Sept. The most I have weighed for a meet so far is 158.

SF- yea I'm excited about it. Only time will tell how it will work for me.

1.Band pull thrus- 3 sets(purple, green, blue)
2.Squat(narrow/denim briefs)- 195x3, 255x1, 325x1, add belt- 375x1, add older wraps- 415x4(PR), add newer wraps- 445x1(20 lb narrow stance PR)
3.Deadlifts(sumo/denim briefs)- 225x1, 315x6x1, 405x1
4.BB rows- 135x6, 185x5, 215x5(PR/last rep ugly), 185x5

I hadn't squatted or deadlifted for a week and a half. After seeing everyone move some big weights at the Seniors, I just had to get back under the bar. Decided to do some narrow squats again. I figure if I do these every 2nd or third Wednesday I can work some weaknesses and it will keep my hips fresh for Saturdays wide work. Everything felt pretty strong. These are definitely a lot different than my regular squats, but they feel pretty close behind.

Decided to try some sumos in the briefs while I had them on. Did a bunch of singles with 315. They all felt nice and fast so I did one with 405. It was plenty fast, but I let my hips rise faster than I should and locked the legs first and followed with the back. I was pretty shot by then though and it was still fast so I'm fine with that for now. Next time I go heavy sumo I'll try these briefs and the erector shirt for a PR. My PR in briefs is 485.

Chris Rodgers
06-10-2004, 06:07 PM
Bench assistance
1.Decline press(comp)- 185x1, 225x1, 250x1, 270x1(5 lb PR), 230x5(5 lb PR), 240x4(PR), 240x3
2.Shoulder press- 95x5, 115x5, DB's- 60'sx10(PR), 70'sx4(PR)
3.Pressdowns- 3 sets
4.Curls- 3 sets

Good session. Felt pretty strong on both declines and shoulder presses. Felt like crap with the BB, but the DB's felt good. I haven't done much shoulder pressing at all for a while, but I still managed a few PR's. I don't think I've ever done more than 6 or 7 reps with the 60's and I never got the 70's up.

According to Karin I should have my briefs tomorrow so I will be squatting in them Saturday!!!

Chris Rodgers
06-12-2004, 04:54 PM
Heavy squat
1.Squat(DD briefs)- 145x3, 235x1, 325x1, add Inzer Canvas- 415x1, straps up- 505x1, add wraps- 555x1(fell back as I was locking it out/felt light), 610x1(10 lb PR)
2.Squat(SSB/DD briefs)- 235x3, 285x1, 325x1, 375x1(5 lb PR), 420x1(50 lb PR)
3.Pulldowns to abs- 4 sets
4.Rear delts- 3 sets
5.Ab machine- 3 sets

Finally felt good in the Inzer canvas. My new briefs worked out well. They are very hard to get on because the waist is a bit too tight, but the hips and legs are a bit loose. Once the canvas is on though everything felt nice and tight in the hips and it seemed to be catching me good. This will be the combo of gear I squat in at the meet in Sept. I'll be looking to be at ~650 by then. The work with the SSB felt pretty good too. The 375 was a total joke so Eric said go 4 plates. It came out of the rack and felt light as anything, but as I got near the hole I thought it was going to crush me, lol. I grinded it a bit out of the bottom and then it finished strong for a big PR. That actually is higher than my briefs PR with the straight bar with no wraps. I think in these briefs and wraps I can definitely break 500 with the straight bar.

BWT- 159.5

06-12-2004, 05:52 PM
Thanks Chris figured it out. would the inzer briefs work for support on or for sore hips?

Chris Rodgers
06-13-2004, 10:29 AM
Yes. If I were to get the one's from Inzer I would order the power pants. Those seem pretty good and I think they are what Phil uses for briefs.

06-13-2004, 11:06 AM
Awesome work bro. 610 is absolutely insane!!

chris mason
06-13-2004, 11:17 AM
Yeah, good job on the squats!

06-14-2004, 10:52 AM
Chris sorry to bother you but i was curious once you finish a meet or in my case peak at the end of a 12 week plan . where would start again sets and reps thats sort of thing? thanks for any help bill

06-14-2004, 03:49 PM
Dude your incredible, i can only hope (and work!) to get where you are. That's like superhero weight...jeez...nice one!?!

Chris Rodgers
06-14-2004, 07:43 PM
Thanks everyone.

Bill- That really depends on what type of lifter you are. Some come back the very next week and do max effort work. Those who do periodization will start back over with higher rep, lighter weight sets. One of my training partners who squatted 964 and missed 1003 in full gear at our last meet(APF Seniors), came back the following week with an absolute joke set of 550x8 raw, with no belt. That is how he trains, but I personally come right back to an ME day type of session. Hope that helps.

Chris Rodgers
06-14-2004, 07:44 PM
Heavy bench
1. 3-board press(comp)- 225x1, 265x1, 300xmiss, 300x1(15 lb PR/strong)
2.Bench press(Metal Poly/comp)- 275x1(no belt/touched), add belt- 300x1(touched), 320x1(no touch), 340x1(10 lb Poly PR/touched), 355xmiss, 355x1(25 lb Poly PR/ 5 lb all time PR!!)
3.Lockouts(floor/med/pin 3)- 225x1, 295x1, 345x1, 385x3
4.Face pulls w/bands- 3 sets

Sweet workout!! I had a long weekend. After heavy squatting on Saturday, I went out and got wasted on Saturday night. I stayed up late, got some pitiful sleep on a tiny couch. Then all day Sunday I played wiffleball and volleyball, followed by a night of Poker until I finally went to bed at ~2:30. Had to get up a little after 7 and worked all day today. I was feeling pretty tired all day, but I drank a gallon of water and ate a decent amount today. I weighed 160.5. I started with a pretty easy PR on 3-boards and went straight to shirt work. I decided to try the poly again. I haven't used it in probably a few months. I did 275 with the shirt real high and no belt and it just dropped all the way to my chest. So I put the belt on and pulled the shirt down. Still was able to touch 300 pretty easy. So I wasn't thinking this would be a PR day. Then I thought to myself, what would Peter C do??? Since I didn't have enough time to get the shirt tightened up 4", I decided to pull the back of the sleeves down the tricep. Took 320 out and it tightened up like a bastard and I was stopped around 2" off the chest and it popped up easy. Went to 340 and it touched in a nice tight groove and went up smooth and strong. Then I pulled the sleeves down more. I took 355 out and it touched in a good spot and absolutely flew up to ~2" from lockout and started to twist out a bit and I had them take it. This was probably the fastest I have ever moved a weight within 30-40 lbs of that. I think it caught me by surprise and I wasn't able to finish. My back was really tight after that so I rested a bit longer. I came back and this time it didn't pop up as fast off the chest, but I controlled the movement, flared and locked pretty strong. I held it at lockout for a good 5 seconds and racked. Nice PR and now I have more shirt decisions to make, lol.

06-15-2004, 05:24 AM
Whoo! Nice work CR!! That 3 board is crazy!

06-15-2004, 06:37 PM
Great lifts Chris thanks and I did the face pulls very good exercise.

Chris Rodgers
06-16-2004, 07:09 PM
1.Squat(RAW/narrow)- 145x2, 195x2, belt- 235x2, wider stance- 195x2, 235x3, 285x3(10 lb PR/LOL)
2.Cable rows(close grip)- 120x6, 150x6, 170x6, 190x2x6
3.Deadlifts(sumo/hardcore briefs/Titan suit)- 245x1, belt- 325x1, straps up- 425x1, 510x1(5 lb all-time PR/strong)
4.Abs- 3 sets

On Saturday I gave all my briefs to Eric so he could try a pair out for speed work. I was supposed to do no squatting and no heavy work today except for rows. So, as usual, I can't sit around and watch other people squat so I decided to do a little raw squatting. Although it sucks, lol, I went decently heavy for me. The most I ever even tried in just a belt was 275x3 and 315x1. I hit 285x3 and it wasn't that pretty, lol. It's funny, I come out of the hole so slow, but then the bar actually leaves my back when I throw my hips in towards the top. You can see where all my strength is, lol. Starting next week I am going to go back to speed work on Wednesdays. Nothing crazy, but just enough to keep me sane and away from going heavy twice per week.

So, Joey comes over with a few new suits that one of our old training partners, who retired, gave him. The Titan suit(I believe it's a dual quad or Centurion) was a bit loose. I went and found my hardcore that I made into briefs. It was tight on me when I was 148 and I pulled my two best meet pulls in them(480 and 485). I squeezed them on and put the Titan suit over them. The straps are very loose(put them up easy myself), but the bottom is very tight in the legs/hips. I think this is perfect for me as it will give me support in the bottom, but not affect my lockout like tight straps does. 425 felt pretty fast, but as Pete said they always look the same until I get to the high 400's anyway. Just jumped right to 510 and pulled it up strong. When I hit 505 back in the day it was a grinder and would have been redlighted for dropping down around knee level before pulling it back to lockout. 510 today was a smooth strong pull. Not super-fast, but I think I had a little more in me. Next time I pull heavy I'll try it with the erector shirt and see if it helps any.


BWT- 161.5

Chris Rodgers
06-18-2004, 03:08 PM
Bench assistance
1.DB shoulder press- 45'sx5, 55'sx5, 65'sx8(PR)
2.Close grip declines- 165x8, 185x8, 205x2x6
3.Face pulls- 3 sets
4.Curls- 5 sets

Nothing too crazy. Felt pretty strong on the shoulder presses again. I guess in all the time I stopped doing them, my strength went up.

Saturday I squat!

Chris Rodgers
06-19-2004, 04:24 PM
Heavy squat
1.Squat(denim briefs)- 235x1, 325x1, add canvas- 415x1, straps up- 475x1, add wraps- 525x1(came up fast but fell back), switch to double denim briefs+canvas straps up- 415x1, 505x1, add wraps- 565x1
2.Squat(DD briefs)- 150+Purples doubledx1, 240+PDx1, 290+PDx1, 330+PDx1(PR)

That was it. Got there late and gym closed early. I tried to use the single ply briefs under the canvas, but it didn't feel as good. I went to the doubles and it felt a bit better. I want to work on making usre to squeeze each rep down into the hole and still make sure I remember to arch hard out of the bottom. It seems sometimes I focus to much on getting down that I start slow out of the hole. 565 came out of the hole very sloooow, then I hit a point about 3" up and flew up.

I have never used double bands on squat before, only choked. Justin was doing speed work with doubled purples so I gave it a shot. We aren't sure how much these add. I personally feel like it is a bit harder than a choked blue band, but some think it is more. Who knows. All I know is that 330 felt pretty heavy in briefs and I have hit 335 a bit easier with a blue band in briefs. So I know the last set with the band tension was over 500 at the top, just not sure if it was low, mid or high 500's. Either way it is a PR by default.

I now have 12 more training Saturdays before the meet. Now that it looks like Mr. Adolph is becoming a meet whore like me and is going to do this meet , I will be training the squat with him every Saturday. We will be alternating between bands and straight weight like I did before the Southern States when I hit huge PR's. We'll see how it goes.

06-19-2004, 04:43 PM
Have you ever used chains on squats or deads?
If so how'd ya like them.

Chris Rodgers
06-23-2004, 03:47 PM
Heavy bench
1.Bench press(comp)- 185x3, 225x3(PR), 245x1(5 lb PR), add DD- 275x1(no touch), 315x1(NT), 365x1(miss 2/NT), 375xmiss(touched)
2.Reverse band 3-boards(med grip/flat back/greens)- 225x3, 255x3, 275x5
3.Face pulls- 4 sets
4.Shrugs- 2 sets

My raw bench, although still pathetic, is actually moving up more than it ever did when I tried to make it stronger. I think I'm stronger with a closer grip and I still hit those with a comp grip. I think I'm good for over 250 with a closer grip.

I tried pulling the sleeves dopwn the tricep for the first time in the denim. WOW! That hurts like a muthaf*cker!!! I didn't come close to touching anything and then I loaded 375 up. I only had 1 spotter(big Bill), so this wasn't the best time to be experimenting. It was heavy bench day though and you gotta do what you gotta do. I took 375 out pretty strong, and brought it low. Around the 2-board area it got real freakin tight and this is where I would normally press it back up or dump it too low. This time I kept everything pinched and pretty much rowed it straight through the pain and touched right where I wanted too. It popped up so fast it caught me by surprise and the second I felt it start to drift back I told him to take it. Next time when I have 3 spotters I'll give it a go again. It popped up about half-way real fast, I just didn't flare the elbows in time. It just felt good to handle that much weight and keep it in the groove and get a pop.

Chris Rodgers
06-23-2004, 06:01 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal briefs)- 225x6x2, 275x1, 315x1
2.Speed deads(conv/raw/belt)- off 3" blocks- 135+MDx2x1, 185+MDx4x1, off floor- 225+MDx1, 275+MDx1, no bands- 365x1, 450x1(miss 2)
3.Band pull thrus- 4 sets
4.Cable rows(close grip)- 140x6, 160x6, 180x6, 200x6
5.Abs- 5 sets

Back to speed work this week. The box squats felt ridiculously light. I'll bump these to 245 next week and then 265 after that. The singles went up fast too. The deads with the bands felt pretty good so I took them off and went for a PR double. The 365 felt weird off the floor, but the lockout felt real fast. I jumped right to 450 for a PR. The first rep felt harder than I expected. The second one I grinded to my knees and had nothing left. Oh well. My PR single in raw conventional is only 460. Next week I'll just hit the speed weights and not do heavy singles, then I'll pull a heavy sumo on Saturday.

Chris Rodgers
06-24-2004, 07:46 PM
Bench assistance
1.DB shoulder press- 40'sx6, 60'sx4, 70'sx4
2.Decline press(pinky)- 185x8, 205x8(PR), 225x6(PR/miss 7), 230x5(matches comp grip PR)
3.Pressdowns- 2 sets
4.Dips- BWx12, +45x6, +90x8
5.Curls- 3 sets

I was looking to hit 5-6 reps on DB presses with the 70's, but it took all I had to match my PR of 4 reps. So the fact that after that I could still feel good on declines was a good thing. I was just going to finish off my triceps with a few sets of pressdowns and Bill and Sanz were talking about dips and weighted dips so I felt like doing some. Hopping up there and getting settled with 2 plates was a chore, but the reps felt pretty easy for the first 7 and then the 8th rep, fatigue just set in and I had to fight through it. I haven't done heavy weighted dips in a while. This might be a PR, but I'm not sure. I know it's the most I've even tried in the last 2 years.

On Saturday I plan on whooping Eric's ass on the SSB+green band squats.

Chris Rodgers
06-26-2004, 05:07 PM
ME sq/dl
1.Squat(SSB/DD briefs)- 150+Purples doubledx1, 240+PDx1, add Inzer canvas straps down- 290x1, 330x1, 380x1, 420xmiss, add knee wraps- 420x1(PR)
2.Partial Deadlift off blocks(Sumo/~6-7" blocks/1-ply denim briefs/belt)- 225x3, 315x1, 405x1, 500x1, 520x2(PR/miss 3)
3.Lats- 3 sets
4.Rear delts- 2 sets
5.Abs- 3 sets

Today was pretty crazy. My goal coming in was to hit 420+green bands, but since we were using the doubled purples(which seems to add more than a blue band) I had no idea what to expect. Once we got started all the warmups were flying up fast. The way 380 went up, I thought for sure I'd smoke 420. I took it out without knee wraps and basically got crushed in the hole. I got wrapped up for the last one and it felt like I was going to get crushed again, but I grinded through the whole getting pulled forward part and ended up driving through it for a big PR. We are all undecided on how much this band setup adds....but it has to be somewhere between 200-250 at the top for me I think. Not sure about in the hole.

The partial deads are hard for me. I generate most of my power on deadlifts from my speed off the floor. It's awkward for me to get the bar started off the blocks when I start higher, so I don't even end up pulling much more than my full range. Weird.

BWT- 159.5

Chris Rodgers
06-29-2004, 07:01 PM
Heavy bench
1.Bench press(pinky)- 185x2, 210x1, 230x2(5 lb PR), 240x2(15 lb PR), add poly- 275x1(no touch), 315x1(NT), 340x1(touch)
2.Lockouts(floor/close/pin 3)- 225x3, 275x3, 315x3, (pinky on rings)- 335x3, 365x3, 390x3(5 lb PR), 410x3(25 lb PR)
3.Face pulls- 4 sets

Had to train with just one spotter again so I didn't do boards and I didn't try the denim either. It worked out though because I hit some PR's and we got through the workout faster(I had to leave right after the workout). Next week we should be back to full-force so I will do boards first and use the denim after.

BWT- 160

Chris Rodgers
07-01-2004, 08:07 PM
Speed sq/heavy dl
1.Box squat(14.5"/Metal/SSB)- 245x7x2, 295x1, 335x1
2.Deadlift(sumo/hardcore briefs/metal dl)- 225x1, straps up- 225x1, 315x1, 405x1, 475x1, change to Titan suit- 525xmiss(right at the knee), straps down- 315x1, conventional- 315x2x1
3.Pullups- 3 sets
4.Abs- 3 sets

I thought I told myself I was skipping deads this week???? I guess I forgot. My back was actually tight as a bastard while I was squatting, but all the sets felt very fast. Afterwards I rested a few minutes and decided to try and new combo for deads. It was extremely tight and made it very awkward to get to the bar. I had my feet ~1/2" away from the plates with the deadlift bar, just so I had a chance to get to the bar. It put me in a bad starting position, but I would pull myself into a better postion before I pulled. I thought that 475 felt pretty fast....faster than it normally does with tight straps. Like a moron I decide to go for a huge PR and switch suits back to a looser suit. Not the brightest thing since the first try in the suit would be quite different than all the other sets. It didn't pop too well off the floor and I got stuck right when it got stuck in my right knee. Now my legs are torn up to shiat. I deserve it for not sticking to the game plan.

At least the speed work felt easy. :D

Chris Rodgers
07-01-2004, 08:15 PM
Bench assistance
1.Incline DB press- 60'sx4, 70'sx4, 80'sx9(PR)
2.Decline press(pinky)- 185x3, 215x3, 235x3, 245x3(matches comp grip PR)
3.Dips- BWx10, +46x6, +90x6, +115x6(PR)
4.Pressdowns- 2 sets
5.Curls- 4 sets

I felt like total garbage today, but was still able to fight through and manage a few PR's. Caffeine is my friend, lol. I need to get some good sleep the next two nights to get ready for a good squat session on Saturday.

I'll continue the incline dumbells for the next few weeks, but I think I'm going to knock the declines back down for higher reps for a few weeks so I don't push it too far on this day.

Chris Rodgers
07-03-2004, 06:09 PM
ME sq/dl
1.Squat(1-ply denim briefs)- 235x1, add belt- 325x1, 400x1, add wraps- 450x1, 505x1(25 lb PR), 535xmiss
2.Squat(1-ply denim briefs)- 150+green bands doubledx1

That's it. We got started late and the gym closed early. It took forever to get through all the heavier squat sets since we had like 8 people using knee wraps, lol. The 505 felt a bit heavy, but went up pretty fast on the video. I know I had more in me, but it took like another 45 minutes until I tired the 535 and when I dipped in the hole I leaned over too far and I couldn't get it started out of the hole. Oh well, I'll hit that and more next cycle. After that I went over to the other monolift to try out the green bands doubled. With only a plate on there it felt like it was over 500 at the top!!! That tension is crazy! I figured I'd leave it at that before I killed myself, lol. Next week we go back to the SSB+purples.

BWT- 160

07-03-2004, 07:26 PM
Chris, do you know of any websites that list the tensions for all the bands?
I just ordered some bands last week and i forget how many lbs each band adds.

07-05-2004, 06:01 AM
Chris, that is some damn nice squatting!!

Adam, check out: http://www.jumpstretch.com/PressureChart.htm

07-05-2004, 12:06 PM
Great site!
thanks anthony

Chris Rodgers
07-05-2004, 07:11 PM
Heavy bench
1. 2-board press(comp)- 225x1, 255x1, 275x1(10 lb PR/easy), add DD- 315x1, 350x1
2.Bench press(DD)- 315x3(No touch), 335x1(touch, very slow lockout)
3.Lockouts(floor/pinky/pin 3)- 225x3, 315x3, 365x3, 420x5(10 lb PR +2 reps)
4.Face pulls- 4 sets

Hit an easy raw PR on 2-boards, but the shirt stuff didn't feel great. Had a pretty long weekend and only weighed 158 for this workout. The denim was not giving me any pop off the boards, so I knew I wasn't going to beat my PR(380). I decided since we had spotters to try and take something to the chest. I would like to open with 335 in September, but will have to decide if I can hit that better in the poly or denim. Denim threw me a little off to touch and it went up slow.

I went to lockouts and was a little pissed about something(outside the workout) and just kept pressing after I beat my triple PR and hit an extra 2 reps. Sometimes anger helps. :twisted: :evil: Next week I'd like to get some band stuff in and take another weight to the chest, maybe in the poly. We'll see.

Chris Rodgers
07-09-2004, 03:33 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal)- 265x7x2, 315x1, 355x1
2.BB rows(comp grip)- 135x7, 185x8, 195x8
3. 1-arm DB rows- 60x5, 100x2x8
4.Band pull thrus- 4 sets
5.Abs- 5 sets

Good session today. My back was tight as a bastard near the end of the speed work so it actually felt heavy to take the singles out of the rack. They went up easy though, so it was fine. MY PR in that gear off that box is 400 for ME work, so 355 fast after the speed sets felt good. I actually laid off the deads and just hit some assistance work. I'll work the rows up for the next few weeks. They felt pretty good today, even though I haven't done them in like 3-4 weeks. I destroyed my abs at the end by doing straight-leg situps off the GHR with bands and 3-second pauses. Ouch!!

Tomorrow I'll hit incline dumbells and decline BB for my main movements.

Chris Rodgers
07-09-2004, 03:35 PM
Bench assistance
1.Incline DB press- 55'sx6, 70'sx4, 85'sx7(PR)
2.Decline press(pinky)- 185x5, 210x10(5 lb+2 rep PR), 225x5
3.Dips- BWx20, +45x17(PR)
4.Curls- 3 sets

Didn't have much sleep the night before, but still felt pretty strong and hit 3 PR's. I'll probably keep up these same 3 main exercises for the next 2 weeks or so.

07-09-2004, 04:57 PM
Chris, in your opinion how high should my box be? Right now its 11" which is ~1.5"-2" under parellel. Should i up it a bit and just make low box squats on ME day?

Chris Rodgers
07-09-2004, 11:13 PM
I prefer to do the speed work off a box that has me at right where I want to be depth-wise. I find for speed work, you don't want to change the form or lift in anyway by going deeper than necessary. I want to be in perfect groove and keep my speed up with decent weights. When I used to do them off a lower box my form was worse and my speed weights were worse. This translated to worse free squat form and lower weights lifted. I have not been doing too may low box squats lately, but we have been doing variations of free squats with different gear(and sometimes the SSB) and going down to legal depth. Last cycle we worked in low box squats in briefs with bands every other week off a 12" box.

I think you should raise it, but also remember that parallel for the IPF seems to be a different story from other feds(who actually go by the rules). The IPF says your ass has to hit the floor first before you come up, lol. I would put my speed box at the highest point that you would ever need to go to get a squat passed, so you are used to hitting that exact depth. Don't go deeper and obviously don't go higher.

07-10-2004, 02:37 AM
Sounds like a plan. I'll have one of the local refs tell me how high i can put the box while still being at/under depth.

Chris Rodgers
07-10-2004, 05:35 PM
ME sq/dl
1.Squat(DD briefs/Phillips canvas)- 325x1, straps up- 415x1, 505x1,
add wraps- 545x1, 585x1, 625xmiss, 625x1(15 lb all time PR)
2.Deadlift(hardcore briefs/Metal DL/narrow sumo)- 225x1, straps up- 225x1, 315x1, 405x1, 455x1, 455x3(15 lb PR)

Another big Saturday. I got to the gym with tons of gear(like 4 pairs of briefs and 4 different suits), but I forgot my Chuck Taylors!! I would not be able to squat in the sneakers I was wearing(New Balance), and I live 45 minutes from the gym so we ran to the store and luckily they had some Chucks in my size. So with my brand new Chucks, I put on my double denim briefs and decided to try them out with my older canvas. I'd say the combo worked pretty well. On the last warmup of 505, I dipped myself into a bad position and the rep came up ugly. The rest of the sets I did not dip and just squeezed up out of the bottom and they all looked better. I have to make sure I focus on that to keep tight in the hole. 545 was a joke, as was 585. I took 625 out and just didn't have it set right on my back. I started to go down and it rolled a bit and was just awkward. I had them take it before I even got down all the way. I asked Eric if I should drop it down to 600 and just take that for a ride, but he said take 625 again. I'm glad he did because this time I got it set tighter on my back and was able to get down to the bottom in a good position. I got the call up and popped 2", stopped, then continued to grind through the top. It wasn't easy, but it was a clean lift and huge PR. This will be the combo I squat in when I compete in 10 weeks.

I was going to try and pull conventional in the hardcore/Metal combo, but I couldn't get down to the bar. I decided to pull a narrow sumo instead. It didn't feel great when I did 455, so I figured I'd take it again. The first rep wasn't bad, so I pulled a second which was about the same. On the third rep the plates on the right side had slid out about 5" and I nearly lost my grip becaus of it, but was able to hold on and lockout. I held it for like 5 seconds and then dropped it. This was an easier way of sneaking a PR in instead of going for like 515. Next heavy sumo I'll use the same briefs, but use the looser suit over it.

BWT- 159

Chris Rodgers
07-12-2004, 07:19 PM
Heavy bench
1.Bench press(comp)- 185x2, 210x2, 230x3(5 lb PR)
2.Bench press(Metal Poly)- 275x1, 315x1(NT), 335xmiss(WTF?), add DD- 315x1(NT), 315x3(NT), 335x2(NT), 350x1(NT)
3. 4-board press(comp)- 245x1, 275x1, 310x1(10 lb PR), 320x1(20 lb PR)
4.Face pulls- 4 sets

More shirt woes. The poly just felt like crap. 335 didn't pop off the chest in a good position and I couldn't flare properly to lock it. Switched to the denim and just couldn't touch anything. I think I'm going to have to start from scratch next week with the denim and start with the shirt up high and just touch weights. It felt pretty good to hit another raw PR though. I think I have some more in me too. The 4-boards also went well and I hit a nice PR on those.

07-12-2004, 07:24 PM
hey man, awesome work, your a strong mofo. I just started a westside program and am new to p lifting. Would you suggest i pick up some chucks also, or should i not worry about it till i get more advanced? Thanks bro

Chris Rodgers
07-12-2004, 07:32 PM
If you plan on squatting with a wide stance, I would suggest getting a pair. You just basically need a snaeaker that is falt-soled and will allow you to push out on the sides of your feet and hold up. Chucks are a cheap way to take care of that. I always squat in them.

Chris Rodgers
07-14-2004, 07:16 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal)- 205x2x2, 225x2x2, 245x2x2, 265x2, 285x2, 305x2, 345x1, 370x1
2.Speed deads(conv/raw/belt)- 225x2, 315x5x1

I wasn't going to lift today. I actually left work after 1/2 the day because I had a bad headache and felt nautious. After a nap and watching some of the others lift, I decided to feel out some squats. I was supposed to start a band cycle today, but I decided that wouldn't be the best idea. I'll start that next week. I didn't do the sets with real short rest like speed work, I worked in with 2 people at normal pace. I figured I'd puke otherwise, lol. All the doubles felt easy, so I took a few singles. 370 was a little slow off the box, but after a few inches it went fast. Just did a few singles of speed deads after that. They were all easy, but didn't feel greta enough to go heavier. I was too shot to do anything else, so I must force myself to do plenty of assistance on Saturday.

07-15-2004, 04:04 PM
Chris I have a bench shirt and squat suit. The squat suit I think I can still get on and the shirt I not sure its one I got several pounds ago lol, my ? is if I can get it on would you think its ok to use? Thanks Bill

Chris Rodgers
07-15-2004, 07:17 PM
Of course, why wouldn't it be? Just make sure you always have spotters for shirt work.

Bench assistance
1.Incline DB press- 60'sx3, 70'sx3, 80'sx3, 90'sx5
2.Decline press(comp)- 185x3, 185x1, 225x1, 245x4(5 lb PR), 260x1
3.Dips- BWx8, +45x20(PR)
4.Face pulls *SS* front raises- 2 sets each
5.Curls- 3 sets

The DB presses didn't feel too great today. All I could do was match my old PR with the 90's. Declines felt decent and I managed a small PR on those, as well as the dips.

For Saturday, I am supposed to start with pause squats in the canvas, straps down. I'm doing this just to focus on staying tight and squeezing into the hole before driving up...no dip. After that I plan to pull a heavy dead off a block if I feel good.

Chris Rodgers
07-17-2004, 05:18 PM
ME sq/dl
1.Squat(1-ply denim briefs)- 145+GBx1, 235+GBx1, add canvas straps down- 325+GBx1, straps up- 415+GBx1(paused), add knee wraps- 485+GBx1(PR), 525+GBxmiss
2.Deadlift(Conv/on 3" blocks/belt only)- 225x1, 315x1, 365x1, 410x3(PR), 445xmiss(~1-2" from lockout)
3.Close grip pulldowns- 4 sets
4.High pulls- 95x8, 145x5, 145x2x8
5.Abs- 4 sets

Squatting felt like crap today. All the warmups felt terrible and everything just felt heavier than normal. I don't think I had a PR with green bands, but my PR with blue bands is 465. I had the 525 in me strength-wise, I just was having trouble keeping my form on the way down. I decided not to bother taking it again. Next week I'm going to just squat in briefs for a semi-backoff week for squats.

I went to deads and the warmups didn't feel great there either, lol. I wasn't sure of my PR on 3" blocks, but I know I pulled 405x3 and 440x1 off of a 1.5" board and my best of a 4.5" is 420x1. I figured if I could manage a double with 410 I'd be happy. First and second reps were easy so I yanked up a third for a nice PR. Then I figured I'd try a single. The bar came off the floor so fast and was over my knees without a problem......then it hit a wall. That is my biggest weakness on deadlifts, just popping the hips in at the top and squeezing my shoulders back. I always end up super-rounded up top and I just can't squeeze that last inch or two. So CT suggested I start doing some high pulls. At first they felt awkward, but I started to get the hang of them. I can tell already my upper back is going to be plenty sore from this. I did them with 25's as plates so it's like standing on blocks. I will start doing these every Saturday after squats/deads. Hopefully I can strengthen this weakpoint. Right now I'm good for sooo much more off the floor than I am up top. I just have to balance it out and my pull will finally get up to where it should be.

Chris Rodgers
07-19-2004, 07:27 PM
Heavy bench
1.Bench press(middle finger)- 185x1, 225x1, add DD- 225x3(NT), 265x3(NT), 305x3(NT), comp grip- 320x1(touch), middle finger- 335xmiss, belt off/comp grip- 275x3(all touch), 300x1(touch), sleeves pulled low- 315x1(NT), 335x1(NT)
2.Bench press(pinky/no arch)- 135x5, 175x3, comp grip- 205x5, arch- 215x4
3.Face pulls- 4 sets

Another awkward day in the denim. Nothing felt great. I feel like I have a knot where my lat meets my armpit on the right side. I'm assuming I pulled it a bit when I was pulling heavy on Saturday. It's not too bad, but it didn't feel great trying to pinch everything back tight. I absolutely had to force 320 and 335 to touch with the belt on, so I decided to drop back down and take it off. Without messing with the sleeves I was able to touch 275 and 300 pretty easy. Once I pulled the sleeves tight it was freakin ridiculously tight. I only weigh like 160.5 today, so this is annoying. After all those freaking sets my arch was pretty crappy, so the ROM felt longer than usual.

New Plan:

Starting this Thursday I will drop the extra full ROM pressing. I will start just doing tricep and delt movements on Thursday. I think the twice per week is catching up to me as it has in the past and I need to back off to peak for the meet. On Monday I will get back in the poly and warm up like I would at a meet. I will work up and hit a single with ~85% of my meet goal(probably ~310). If all goes well, I'll work that single up little by little going into the meet. That way I can get the shirt work out of the way quickly and hit some heavy boards/lockouts. We'll see how this goes for the next few weeks.

Chris Rodgers
07-21-2004, 07:15 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal)- 205+GBx4x2, (14" box)- 205+GBx2x2, (13.5" box)- 205+GBx2x2, (14.5" box)- 285+GBx1
2.Speed deads(conv/belt only)- 315x6x1, 375x1
3.BB rows(comp grip)- 135x6, 175x6, 195x10(PR), 210x10(PR)
4.Band pull thrus- 3 sets
5.Abs- 5 sets

Felt pretty good today. Walking out weights with the SSB with short rest sucks very bad. My lower back cramps hard when I get to like the 6th set or so and then when I go to hit singles it is hard to even setup, lol. The first 4 doubles were so ridiculously easy, but I didn't think I should add weight since this is my first week with bands. I decided to take a pad off the box for a few doubles, which was also easy, so I took another one off for a few more doubles. My back was so tight when I took the last single out, that it felt a lot heavier than it should have. That is why I just left it at one single for today.

Did some singles on conventionals after. I was really trying to focus on driving hard through the lockout. I almost felt slower off the floor than usual, but my lockouts were real strong. The heavier single didn't feel super-fast, so I left it at one.

I used the deadlift bar to do BB rows since it was out. I liked it much better. My best sets were I believe 185x10 and 205x8...I hit 195x10 easy, so I went for 210 and kept pushing through that set to get the 10 as well. I'll do these with the DL bar from now on.

BWT- 160.5

Chris Rodgers
07-22-2004, 05:27 PM
Bench assistance
1.Bench press(pinky/no arch)- 135x6x3
2.Tate presses- 25'x10, 35'sx2x12
3.Pressdowns- 3 sets
4.Face pulls- 2 sets
5.Curls- 4 sets

I was going to start to the workout with some moderate weight shoulder presses, but didn't feel like pushing anything over my head, lol. I decided to do some semi-speed bench, light benching to start and then just move to triceps. I didn't do the real fast negatives like I used to when speed benching, but I would bring them down under control(through a much higher groove than normal) and then I would explode up. So today was just what I wanted, nice and quick and not too taxing on my system. Hopefully after a few weeks I should see some good improvements in strength on the Monday workouts.

Chris Rodgers
07-25-2004, 09:12 PM
ME sq/dl
1.Squat(1-ply denim briefs+2-ply denim briefs)- 235x1, add belt- 325x1, 415x1, add wraps- 485x1, 545x1(fast)
2.Deadlift(raw/sumo)- 225x1, 315x1, 405x1(felt like crap), switch to conventional/standing on 1.5" blocks- 315x1, 375x1, 425x3(PR)
3.High pulls- 95x8, 145x8(stopped here/rotator acting up)

I wanted to take a week out of the canvas. I didn't think I'd be able to get them on, but I put both pairs of my denim briefs on, instead of putting a suit over the briefs. I figured this would be like squatting with a denim suit with straps down. Everything felt a little heavy out of the rack since I didn't have the straps there to give me support, but once I got down the last few inches the briefs really tightened up and I got a great pop. I remember taking 545 out and thinking it was going to be tough from what it felt like, but on the video it popped up easy. My all-time PR with 2-ply briefs and a 2-ply canvas with wraps+straps down is 550. I know I could hav beat that in this setup on Saturday. This may mean down the line I might purchase a denim squat suit to play with.

The raw sumos off the ground were killing my groin/hips and just felt slow. I decided to pull some conventionals again. From 3" blocks last week I pulled 410x3. This week it felt easier to pull 425x3 on a 1.5" block. I think I was good for close to 435 for a triple.

Chris Rodgers
07-27-2004, 09:06 PM
Heavy Bench
1.Bench Press(Comp)- 185x1, 215x1, 235x2(miss 3)
2.Bench Press(Metal)- 255x1(NT), 285x1(NT), 310x1(touch/easy)
3.Lockouts(floor/1 finger on smooth/pin 3)- 225x5, 275x5, med grip-315x12
4.Shoulder Horn- 4 sets of 12
5.Rear Delts w/bands- 3 sets

BWT- 159

We were missing a few people today, so I didn't get to do the boards with bands like I wanted. So I ended up going for a raw PR, which I missed the third rep on anyway. It was fairly close, if I had moved it another inch I could have finished the rep, but I just couldn't get enough speed off the chest on the third rep.

The shirt felt good. I know I only took a light weight, but I touched it ina good position and got a good pop. I'll increase the weight in small increments as I get closer to the meet.

Chris Rodgers
07-28-2004, 07:19 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal)- 205+GB+MDx5x2
2.Box squat(14.5"/SSB/Metal/Very narrow/paused)- 115+GB+MDx3, 135+GB+MDx3, 135+GB+MDx5, 155+GB+MDx5
3.Abs- 4 sets

Got a little crazy today. Last week the box squats felt so easy I wanted to try something new. I added doubled mini bands to the bar. I doubled them around both of the dumbells that I choked the other green bands around and they were sliding around enough that I had to put another dumbell there to hold them in place. On each side I had 200 lbs of dumbells holding the bands in place, so I think that tension was pretty high. Maybe Eric or Justin can chime in and let me know what doubled minis add on the squat. My speed was pretty good on the sets, but it was soooo hard to setup and walk back in. I really thought I was going to pull something or mess up a knee, so I left it at 5 sets. I guess this would be closer to a circa max type of speed workout. I will keep the band tension lower from now on when walking out and using a wide stance.

I knew I wasn't deadlifting today or Saturday, so I decided to try something new. I used a very narrow stance with the heavy band tension on the box. I wanted to use this to help my conventional deadlift. I used a stance very close to my conventional deadlift, maybe slightly wider. I would go down and pause on the box, from a fairly rounded postion drive up. I felt like near the top I was in a weak position like when I get heavy on conventionals. I may do these say every other week in place of speed pulls and see if they help anything.

I skipped lats because I am not benching tomorrow and I will do lats then. On Saturday this week I plan on doing shirt work in the denim at Iron Island after I squat. I haven't benched after a squat in a while and I want some help with my shirt work. The following week I will resume deadlifts off blocks on Saturday.

BWT- 160

Chris Rodgers
07-29-2004, 05:48 PM
Lat work
1.Straight arm pulldowns- 2 sets
2.Chins- 3 sets
3.Rows- 4 sets

Crazy workout today!!! ;) No benching today, so I'll be ready to squat and bench on Saturday. My lats pumped up like crazy from this since I haven't just focused on them in a workout in a long time. Can't wait for Saturday!

Chris Rodgers
08-01-2004, 06:57 PM
ME sq/dl
1.Squat(1-ply denim briefs)- 145+BBx1, 235+BBx1, add 2-ply briefs- 325+BBx1, 375+BBx1, add knee wraps- 425+BBx1, 475+BBx1(10 lb PR)
2.Bench press(DD)- 225x3, 275x3, 315x1, 335x1, 355xmiss
3.Deadlift(conv/on 4.5" blocks/belt)- 315x1, 375x1, 425x1(5 lb PR)

Had a pretty good day. I was able to beat my PR with blue bands, and the old PR was done in 2-ply briefs+2-ply canvas with straps up. This time I just had the 2 pairs of briefs on(kinda like straps down). The last set was ~650 at the top. I was happy with that PR. The shirt work didn't go too great. Tried adjusting the shirt a few ways, but the only rep I managed to touch was the 355 and I didn't pop it back and flare the elbows in time and only got it halfway. I was really shot at that point, but decided to do some pulling. Still managed a PR on the deadlifts. I think the time I hit 420 on those it was right after squatting, but was really only on a 4" block. This time I stood on 2 3-boards, so I know it was 4.5". It came off the ground and up over the knees easy again, and then it took a while to squeeze it to lockout, but I managed to finish it.

BWT- 157

Chris Rodgers
08-03-2004, 06:19 AM
Heavy Bench
1. 2-board press(pinky)- 225x3, 240x3(10 lb PR)
2. 3-board press(pinky)- 250x3, 260x3(5 lb PR)
3. 4-board press(comp)- 275x3, 290x3(5 lb PR)
4. 5-board press(comp)- 315x3, 340x3(5 lb PR)
5. 1-board press(Metal/comp)- 275x1, 315x1, 345x1(10 lb PR)
6.Face pulls- 3 sets

I think that is the first time I ever hit PR's on 5 straight movements, lol. I just benched in the shirt on Saturday and followed that with a crazy night of drinking/partying. I wasn't sure what to expect, but I didn't want to skip benching. A few of those PR's were old, but the 2 and 3 boards were set with a comp grip and I beat them here with pinky on rings. My PR on shirted 1-boards was actually less than my Full ROM PR. By that time I was a little shot, bit 345 went up nice and smooth. I didn't get a ton of explosion off the board, but the same speed it started at was exactly how it finished. It was just a nice smooth press where my elbows flared and locked nice and easy. Much smoother than my benching in the denim. I would have taken another one, but we just had one lift off guy and one board guy(and he had to leave), so I didn't feel the need to push it.

BWT- 160

Chris Rodgers
08-04-2004, 07:06 PM
Speed sq/dl
1.Box squat(14.5"/SSB/Metal)- 285x5x2, 315x2, 345x2, 375x2(PR)
2.Deadlifts(conv/belt only)- 135x3, 225x1, 315x15(PR)
3.Inverted DB shrugs- 2 sets
4.Power shrugs- 225x5, 295x4, 365x6, 405x5
5.Abs- 4 sets

Since I've been having a lot of trouble with my back cramping hard on speed squats, I decided to have longer rest between sets. It felt much better and I did heavier doubles afterwards instead of singles. 375 was slower than the previous sets, but by no means all I had. I think I could have doubled 400 or so(400x1 is my PR with this setup). I didn't want to pull for speed and I didn't want to do anything else for hammies, so I figured I'd do most of my assistance in one hard set of deads. My all-time PR with 315 is 16 reps sumo, but when I did that set I let each rep basically tap the ground and bounced it right back up. This time I would pause it on the ground every rep, take a breath and pull. I think the most reps I ever did conventional was 10 or 12. If I didn't feel like I was going to puke I probably could have pulled a few more, but I figured that would do for today. I skipped lats and decided to bomb my upperback/traps with shrugs. For the power shrugs I basically put the bar in the rack at about 3-4" before lockout. I would grab it with my deadlift grip, explode up and shrug hard. Then I would go down to the pins and repeat. I'm hoping these will help my deadlift lockout issues better than conventional shrugs where I only use like 225-250.

I did some different things today. I was having trouble really focusing because my mind was all over the place. I've had a rough few days to start this week and one of the things affecting me is that late Monday night I had to go with my dad to have our dog put to sleep. She was my 11th birthday present and we have had her since she was 8 weeks old. She was now 13 and a half and not doing well. For over a year we have had to carry her in and out of the house when she had to go and all of her days were basically spent in one room, not being able to move around. Sunday into Monday she took a turn for the worse and wouldn't take any food or water. She was really laboring to catch her breath and my dad called the Vet. It was really all we could do at this time, but it really sucked. I was present for when they put her to sleep and it was one of the hardest things I have ever done in my life. My whole family is very upset and it's just been rough.

Combine that with issues with my girlfriend and I'm all messed up. It's times like this that I am even more grateful for powerlifting and my training partners because at least it gives me something to let everything out on. If I was just sitting around with nothing to do I'd be 10 times more depressed. Ok I'm done ranting now.

Chris Rodgers
08-07-2004, 04:13 PM
ME sq/dl
1.Squat(1-ply denim briefs)- 145x1, 235x1, add 2-ply denim briefs- 325x1, 415x1, add wraps- 505x1, 565x1(15 lb PR straps down), 600x1(50 lb PR straps down)!!
2.Deadlift(conv/MaxDL)- 225x1, straps up- 315x1, 385x1, 450x3(miss 4/PR)
3.Lats- 7 sets

Another big Saturday. I am definitely getting a Denim suit for this meet. It is so much easier to get in and out of the denim and I am getting amazing support from it. I can't even imagine how it will feel when I have straps to put up for more support. My goal for the day was to take 565 and leave it, but Eric said take 600. Who am I to argue with the boss, lol. I'm glad he told me to take it because that was a huge PR and felt good.

I moved to deadlifts after that. My best off the floor reps ever are a 455x3 sumo and 445x2 conventional. I decided to go for 450x3 conv, figuring even if I only did a double I'd get a PR. The first rep was ok, nothing special. Then the second was easy and the third not too bad. As I was holding it in celebration they yell at me to do a 4th. I wasn't ready for it and when I came down I didn't get myself set the same way before pulling. I got it over my knees and just got stuck. Still a big PR for me. If I think I have an honest shot at pulling 500, I'll pull conventional at this meet. We'll see how the next few weeks go. I still want to pull heavy in the Metal Deadlifter too.

BWT- 158

I just want to say thanks again to all of my training partners. You are all family to me. I have had about the worst week of my life. Last weekend I got in a huge fight with my girlfriend...she was crying, I was crying, big mess. On Monday night I had to put my dog to sleep who was 13.5 years old. I had her since I was 11 and it just broke my heart. Then a few days go by and I'm still just not all there. Thursday I leave my girlfriends after feeding our puppy. I am about to go home to train and as I roll to a stop sign, my lower ball joint(whatever) pops out and my axle breaks. I have to get it towed and it costs a ton to repair. This was a real crappy week and my back was sore as a bastard coming into today, but with the support of the team and seeing them move some big weights I was able to focus for the first time all week. I just went in and put my heart into my lifting and hit some PR's. Thanks for the support everyone. I am very proud to be a part of something this special.

08-07-2004, 06:46 PM
Wow, that must be a mess of emotions. Great work on pushing through all the stuff and hitting that massive PR. That is amazing. 4xbw squat is ridiculous.

Sorry to hear about your pup. Always sad when you lose what is truly a family member like that.

Chris Rodgers
08-09-2004, 06:50 PM
Thanks man, I appreciate it. It was a rough week to say the least.

Heavy Bench
1. 2-board press(pinky)- 225x1, 250x1, 260x1(PR)
2. 3-board press(pinky)- 280x1(PR)
3. 4-board press(pinky)- 300x2(PR)
4. 5-board press(pinky)- 325x2(PR)
5.Bench press(Metal)- 225x1, 275x1, 300x1, 325x1(touch)
6.Floor press(pinky/to belly)- 135x5, 175x2x5
7.Face pulls- 4 sets

Another good session after another long weekend, lol. I decided to use the pinky grip on all the boards and set PR's with that grip. I will continue to use this grip and should be passing my comp grip PR's soon. The double on the 4-board actually matches my PR with a comp grip. I took my goal weight for the day down and was able to touch in the shirt. It wasn't super fast, but it went up pretty smooth. I want my opener to be 325, so I have to make sure I make it a joke weight I can hit at the end of any workout. My arch is always better at a meet than on my bench, so I know it will only be easier to touch. Just finished with some floor presses, bringing it wasy low and puffing my belly up. I was coming to within an inch of touching, pausing and pressing up. These were rough, but felt better than trying to bench since my back was tight as hell.

Next week I'll work the boards again and then take another PR off the 1-board in the shirt after.

BWT- 161

Chris Rodgers
08-11-2004, 08:18 PM
Heavy sq/dl
1.Squat(SSB/1-ply denim briefs)- 155x1, 245x1, 335x1, add DD briefs- 425x1(5 lb PR), add knee wraps- 475x1(55 lb PR), 505xmiss
2.Deadlifts(conv/belt)- 135x3, 225x1, 315x1, 375x10(PR)
3.Lats- 4 sets

Since I am taking off from training this weekend and missing ME sq/dl, I basically did my second heavy sq/dl session in 4 days. I figured I'd kill myself today and then I'll get plenty of rest before I go heavy again(10 days). The heaviet squat I ever attempted with straight weight on the SSB was 420. I had to walk it out this time though and that didn't help things, lol. 485 is the heaviest weight ona straight bar that I have ever walked out and squatted. So considering I gave 505 a shot with the SSB was pretty good. When I hit the hole with 505, I tried to arch into the bar and I just folded. No chance. I'd like to do these again next cycle in the monolift and see if I can break 500.

I decided to kill myself with reps on the deadlift again. That set was very tough. I felt like I was going to puke around rep 6 and had to keep grinding them up. The 10th rep nearly killed me and I just held it for a few after I shook to lockout, lol. After that set I laid down for a few minutes and just felt like garbage. Finished up with some quick lats, I'll do abs tomorrow.

BWT- 159.5