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Chris Rodgers
10-13-2004, 06:03 PM
If it's ok with everyone else, I figured I'd start up a journal again, but leave it here in the powerlifting section, so those interested won't have to search far for it. Here are the results from my last meet:


9/18 AAPF Full Power Meet "AZZFEST"

Sq- 620
Be- 340
Dl- 500

1460 Total

BWT 158.25(165 Open Class)

I won best lifter overall.


My next meet will be a push/pull at the gym I train at on Saturdays(Iron Island) on November 6th. That will be a warmup for my full meet on December 18th. They are both APF meets. I will compete in AAPF if it is offered at the meets, otherwise APF.

I train 4 days per week like this:

Mon- Heavy bench
Wed- speed squat
Thu- Bench assistance
Sat- Heavy squat/dl

Chris Rodgers
10-13-2004, 06:04 PM
10/13
Speed squat
1.Box squat(14.5"/SSB/Metal)- 290x8x2, 340x1, 390x1
2.Pull thrus- 4 sets
3.Close grip cable rows- 140x6, 180x3x5
4.Power shrugs- 245x5, 335x3, 405x8(3 rep PR)
5.Abs - 4 sets


Good session today. Speed was good on all sets. I'll work up for 2 more weeks, ending with a nice PR single. Went heavy again on the power shrugs and they felt good. I'll keep up with the every other week on that and bump it up 20 lbs next time.

Anthony
10-13-2004, 06:38 PM
Glad to see you posting again. I had to go check deep squatter the other day to see if you were still alive. Nice work on the meet!! What are your goals for Dec 18?

SW
10-13-2004, 06:44 PM
Like always, you're one strong bastard chris. What are you hoping to lift this next full meet?

Chris Rodgers
10-13-2004, 06:49 PM
Thanks guys. If training goes well and my equipment is fitting/working well I want to squat 650+ and total 1500+ at the meet. PR's are the main focus. All three of my lifts at the last meet were meet PR's, so I'll be looking to break those.

Adam
10-13-2004, 10:23 PM
I stickied it

Saturday Fever
10-14-2004, 02:37 PM
What's elite for 165s?


1.Box squat(14.5"/SSB/Metal)- 290x8x2, 340x1, 390x1

Where is this in regards to parallel for you? I use a 14" box at 6'4 and I consider that parallel. Always hard to judge though, considering I work out alone in my backyard gym.

Chris Rodgers
10-14-2004, 07:02 PM
USPF Elite @ 165= 1527, APF Elite- 1580


It puts me right around parallel. All I know is I have been using that height for a while and it hits my hips very hard and doesn't throw my form off. With the SSB in those briefs I have hit like 400-410 off a 14.5", 14.0" and a 13.5". When I started off doing box squats I used to squat off a 12" box and my form was terrible.

FWIW, my legs are somewhat long for a short guy.

Chris Rodgers
10-14-2004, 07:06 PM
10/14
Bench assistance
1.Close grip bench- 135x3, 165x1, 185x8(PR with this grip)
2.Decline tricep extensions- 4 sets
3.Front raises- 3 sets
4.Curls- 3 sets


Quick easy session. Bumped the weights up on close grips and extensions and felt pretty good.


Saturday I plan to squat with green bands for a PR if Eric is down with that.

Chris Rodgers
10-16-2004, 05:39 PM
10/16
ME sq/dl
1.Squat(DD briefs)- 145+BBx3, 235+BBx1, add canvas/straps down- 325+BBx1, add belt- 415+BBx1, straps up- 485+BBx1(5 lb PR/beats PR with wraps), add wraps- 515+BBx1(35 lb PR)
2.Deadlift(conv/belt only/jump stretch platform)- 145+MDx3x1, 195+MDx2x1, 215+MDx2x1, 235+MDx1, 265+MDx1, 290+MDx1, 310+MDx1(5 lb PR)
3.Pulldowns to abs- 4 sets
4.Hamstring curls- 3 sets

BWT- 158

Good session. I had a long morning before I got to the gym. My girlfriend and I have a little/big bastard of a dog that is an Akita/Pitt mix and we had to take her to the vet. She goes crazy when she gets her nails cut, so we gave her some pills to sedate her. Even in this state she went crazy and after they were done we were trying just to stop the bleeding from one toe. The muzzle was off and I went to just hold her head so the doctor could do it and she bit my thumb so freakin hard I thought she was going to take it off. I almost passed out since I'm not big on losing blood when I haven't eaten or drank anything yet in the day and it hurt like a bastard. Luckily it clotted fairly quick and then I was off to the gym, lol.

After all that I managed a few nice PR's. We were supposed to squat with green bands today, but we used the blues instead since we didn't have greens with us. The last squat was ~685 at the top and both of the last two were huge fights out of the hole. I'm not used to grinding up squats, especially with bands! It was very tough, but I was able to fight through. It's good when you trust your teammates to stay with you, so you have no fear of failing with any weight. I just kept pushing and eventually straightened out.

The deadlift was done semi-speed work and then up to a PR single. The last one was rough, but I have grinded up slower deadlifts. That was probably low to mid-500's at the top(I'm guessing 530ish).

biggimp
10-17-2004, 08:04 PM
nice work man, im guessing it sucked to deadlift with a bit thumb though lol.

Saturday Fever
10-18-2004, 01:02 PM
Crazy lifting. Looking forward to when the elite hits. :)

Chris Rodgers
10-18-2004, 06:11 PM
Thanks guys. Thumb still hurts, lol.


10/18
Heavy bench
1. 3-board press(pinky)- 45+purples doubledx3, 95+PDx3(stopped here/only one spotter/too risky) :x
2.Bench press(Size 50 Metal)- 185x3, 225x1, 275x1, 315x1(all no touch), (SIze 48 Metal)- 315x1, 330x1(touch/slow), (DD/flat back)- 225x3, 275x6(PR/no touch)
3.Lockouts(floor/close grip/pin 3)- 225x3, 275x3, 300x7(PR with this grip)
4.Rear delts- 4 sets



Wanted to do some heavy boards with bands today, but only Big Bill showed up and after a few sets I decided to ditch that idea for safety's sake. Went in a few shirts. Goal was to hit a single with 315-330 in the poly and then do a rep set with 275 in the denim. My back was toast half-way through and after a slow lockout with 330, I decided to do the denim reps flat backed. The last rep would have definitely touched if I was arched, but it was ~2" off flat-backed. Still the most reps I have done with that weight. Not sure about doing the lockouts that close. It was a little uncomfortable on the pecs. A little too tight from the longer press. I may stick with a medium to pinky grip on those.

Chris Rodgers
10-20-2004, 05:54 PM
10/20
Speed squat
1.Box squat(14.5"/SSB/Metal)- 310x7x2, 360x1, 410x1(5 lb PR)
2.Close grip cable rows- 150x5, 190x3x5
3.Face pulls- 4 sets
4.Abs- 4 sets


Didn't feel 100% today, but still was able to complete all my doubles with good speed and hit my singles. Next week is the last weeof of my 5 week wave and it should be a tough one, lol. Only had 1 spotter again...GRRRRRR tuttut , but I still took my singles. I don't want to change my program around because some people can't make it to train every week. :whiner:


Hopefully for Saturday I'll have my new briefs, otherwise I'll squat in full gear for a single hopefully around 580-600.

Chris Rodgers
10-24-2004, 07:41 PM
10/21
Bench assistance
1.Close grip bench(no arch)- 135x3, 170x1, 195x6, 210x2x1
2.Flat DB press- 40'sx6, 60'sx4, 80'sx10
3.Pressdowns- 4 sets
4.Front raises- 3 sets
5.Curls- 3 sets

Chris Rodgers
10-25-2004, 05:45 PM
10/23
ME sq/dl
1.Squat(1-ply denim/DD brief)- 325x1, 415x1, 465x1, (switch to DD brief/canvas)- 325x1, straps up- 415x1, 505x1, add wraps- 555x1
2.Box squat(14.5"/1-ply denim)- 235+PBx1, 325+PBx1, 355+PBx5(PR)
3.Pulldowns to abs- 4 sets



Felt like crap all day. We waited around a while to start lifting and I hadn't eaten enough. I was a few lbs light as well. No biggie, I'll hit it harder next week with bands.

Chris Rodgers
10-25-2004, 05:50 PM
10/25
Heavy Bench
1. 3-board press(pinky)- 185x3, 225x1, 275x1, add DD/comp grip- 315x1, 355x1, 390x1(5 lb PR), 405x1(20 lb PR), 420xmiss, 325x5(PR)
2.Rear delts- 3 sets



Did pretty good today. 405 wasn't too bad, I think I am good for the 420, I just didn't have it when I took it out of the rack and dumped it too low. Just got to get more used to that heavy weight in my hands. The down set felt great and I think I will continue to do that. I'll take that 405 off 2-boards in 2 weeks!

Chris Rodgers
10-27-2004, 05:59 PM
10/27
Speed squat
1.Box squat(14.5"/SSB/Metal)- 330x5x2, 380x1, 420x1(10 lb PR)
2.Close grip cable rows- 160x5, 200x3x5
3.Power shrugs- 245x8, 335x5, 425x6(PR)
4.Abs- 5 sets


Got through the 5th and last week of this wave. Thank God I get to bump it back down and start over next week, lol. I only had 1 spotter again, so with walking out and setting up wide, plus going for a PR at the end , it is slightly dangerous. I wussed out and bumped the last set down 10 lbs from what I wanted to do, but that's fine. It was a strong fight as is, so the other 10 lbs might have been interesting. I also bumped up the assistance work and hit a PR on the shrugs. Those were killer. Even though I felt like my ROM was shortened, it hit my upper back/traps hard!!


Now I need to rest up for Blue+Purple bands on Saturday!!

Adam
10-27-2004, 08:04 PM
are those going to reverse band or using the JS platform?
if using the platform your crazy! In a good way;)

Chris Rodgers
10-27-2004, 09:31 PM
The blue and purple on Saturday?

If so, we choke them under the monolift. Should add between 220-250 at the top. :D Hopefully I'll break 4 plates, lol.

Adam
10-27-2004, 10:37 PM
Yeah, on sat.
Don't you guys have a js platform at iron island? or training somewhere else that day?
I made my own JS platform. Reg one cost 250+shipping+exchange and this cost 40$ and 90mins work:)
My mini's add about ~150 at lockout. With my set up they have to be doubled to get tension from the ground.
I'll have to take a pic of it someday soon.

bill
10-27-2004, 11:02 PM
One word Muzzle. The face pulls you described are great thanks. people at the gym look @ me like exercise is that? I like it hits the traps and rear delts. :read:

Chris Rodgers
10-27-2004, 11:02 PM
We use that for deadlifts.


This is squats I'm talking about, lol.

Adam
10-27-2004, 11:06 PM
ahhhhhh, i feel slow now lol
i dont know why i had deads stuck in my head? probly cause deads rule:p

Chris Rodgers
10-28-2004, 07:35 PM
10/28
Bench assistance
1.Close grip bench(no arch)- 135x3, 170x1, 205x4, 225x1, arch- 240xmiss
2.Flat DB press- 40'sx8, 60'sx4, 80'sx3, 90'sx7(PR)
3.Pressdowns- 4 sets
4.Curls- 3 sets


The flat backed close grip stuff sucks when I get heavy. I can't keep tight in that position. With the lighter stuff, I didn't notice it as much. But the past two weeks have been rough. I'll probably switch to declines next. The flat DB's felt pretty good. I used to be worse at those then incline DB's because I couldn't get setup with the heavier DB's when I laid all the way back. They felt good the last 2 weeks though. Maybe I'll take a shot at the 100's in a few weeks.

bill
10-29-2004, 10:22 PM
Chris how close is your grip on those?

Chris Rodgers
10-31-2004, 05:32 PM
I have my pointer finger on the edge of the smooth. It's a very long ROM from what I'm used to since I ususally go max grip with an arch.


10/30
ME sq/dl
1.Squat(DD brief/Canvas)- 235+BB+PBx1, 325+BB+PBx1, straps up- 375+BB+PBx1, add wraps- 415+BB+PBx1, 465+BB+PBx1(PR), 505+BB+PBx(no attmept/could not get setup)
2.Box squat(14.5"/1-ply denim brief)- 235x3, 325x1, 375x5, 400x5(PR)
3.Lats- 4 sets
4.Abs- 4 sets


Felt real strong during this session. I woke up a few lbs light, but it didn't seem to affect me. The band tension on those squats was up close to ~245 lbs at lockout, so the last one I hit and the last one I unracked were over 700 at the top and they didn't feel too heavy. I had very good speed on 415 and 465 wasn't too slow either.

It felt good to rep out 400 lbs off the box as well. That is the most reps I have ever done with 400+ lbs on any squat movement in any gear. I think we will keep up these rep sets of box squats as a second squat movement on most weeks.

Chris Rodgers
11-01-2004, 05:58 PM
11/1
Heavy bench
1.Bench press(Peter C's Rage X)- 205x2, 255x1, 305x1, 335x1, 360xmiss(touch), switch to DD- 235x3, 285x1, 315x1, 330x1(touch), 340x1(touch), flat backed- 255x8(PR)
2.Pressdowns- 3 sets


Gave another shot at the Rage X, but it just doesn't fit right at all. It's very tight across the chest and too lose in the arms so my groove is all over the place. I have no support when I get the handoff and then it binds me up like a bastard and I can't touch. Oh well. Switched to my DD and felt much better. Hit two smooth singles with 330 and 340 that both touched. Then I did a backoff set with 255 and did more reps than I've ever done with that weight.

Chris Rodgers
11-03-2004, 05:41 PM
11/3
Squat
1.Squat(Viking brief)- 145x4, 235x2, 325x1, switch to 1-ply denim brief- 325x1, 415x1, add wraps- 455x3(20 lb Briefs+wraps PR)
2.Lats- 2 sets


That's it. I really just wanted to try out my new briefs today, but they are just too loose. I was getting down to easy and getting no pop. Decided to just use my single ply denim instead and managed a PR. I'm deadlifting on Saturday at the Iron Island meet, so I skipped the extras.

SW
11-03-2004, 06:01 PM
About 2 posts ago: I also did a pr for bench after the regular workout was done once. Strange isn't it? You'd think you'd be done.

Chris Rodgers
11-04-2004, 06:35 PM
11/4
Bench assistance
1.Close grip declines- 135x5, 185x1, 215x5(PR with this grip), 235x1, 250x1(PR with this grip)
2.Flat DB press- 60'sx4, 80'sx2, 90'sx8(1 rep PR)
3.Front raises- 2 light sets



Decent quick session today. Can't wait to pull on Saturday at the meet. As long as warmups go ok, Ill open at 505 for a 5 lb meet PR and then go to 530 for an all-time PR and we'll go from there. :D

Chris Rodgers
11-06-2004, 06:33 PM
11/6
Iron Island APF/AAPF Bench/Dead Classic
BWT- 157.8


Deadlift:
1st- 505...miss/didn't budge
2nd- 505...3 whites/5 lb meet PR
3rd- 530...3 whites/30 lb meet PR/5 lb gym PR


Weird way to go two for three. The first attempt I had my belt on the third notch and when I was going down to the bar and pushed my abs towards my belt I noticed it wasn't as tight and as I attempted to pull off the floor my hips shot up and I went nowhere. I have never missed a deadlift on the floor in any style. This was weird. I had someone help me tighten my belt one notch and went back out and smoked 505 on the second. I took 530 for third to beat my best gym lift and I hit that stronger than the 505 it seemed. Kinda pissed me off that I screwed up the first lift because I felt like I had more in me. Oh well, big meet PR regardless.

Adam
11-06-2004, 10:22 PM
Nice dead!
you now officially have a higher meet dead then me:( lighter BW too. Do i still got ya in zerchers at least?:D

bill
11-15-2004, 05:40 PM
Great job Chris, is your bw lower than it was?

Chris Rodgers
11-20-2004, 04:04 PM
Yep, getting even smaller, lol. Haven't been updating, but here's today:

11/20
ME sq/dl
1.Squat(DD briefs/DD squat suit)- 235+BB+GBx1, straps up-325+BB+GBx1, 400+BB+GBxmiss, add knee wraps- 400+BB+GBx1(PR)
2.Box squat(14.5"/1-ply denim brief)- 235+4 CHx1, 325+4 CHx7(PR), 375+4 CHx1
3.Lats- 3 sets
4.Abs- 3 sets


Pretty good session today. I tried a new gear combo using the DD briefs and wearing my denim suit over it. This is the one I have been pulling in with good success and I just wanted to try it for squats. Felt pretty good. The weights seemed to feel lighter out of the rack in the canvas, but I got a pretty good pop out of the hole in the denim today. Still undecided. The bands added around 290 or so at the top, so the last set was high 600's at lockout.

I decided to do another heavy set of 5 on the box squat. So far I had hit 5 reps with 355 and purple bands, 5 reps with 400 straight weight, so this week CT was using chains and I decided to do them with chains. The 4 sets add ~160 at the top, but with my wide stance probably a bit less. CT thought I should be good for around 340-360 for 5. I lowballed it and went for 325 and got the first 5 pretty easy and banged out 2 more. I was happy with that, but that set killed me, lol. I tried to do 375 after that and it was not easy for a single, so I figured I was done. The chains made the bar weight close to mid-400's on the set of 7 and low 500's on the last set.

BWT- 154.5...getting light, but still feeling strong.

bill
11-20-2004, 05:17 PM
Chris are trying to move down a wt. class?

Chris Rodgers
11-22-2004, 06:18 PM
Not trying, just lost some weight.


11/22
Heavy Bench
1.Bench press(pinky)- 175x1, 205x1, 230x1, (add DD/comp grip)- 275x1, 315x1, 330x1(touch), no belt- 300x5(last 1 touch/PR)
2. 2-board press(DD)- 135+MDx3, 185+MDx1, 225+MDx1, 275+MDx1, 305+MDx1(PR)
3.Decline press(Middle finger)- 135x5, 185x3, 225x3(stopped here/no spotter)
4.Pressdowns- 3 sets


Good session. I really haven't been pulling the shirt down far, but I had trouble touching. I really squeezed 330 down and was just able to touch real low. I tried without the belt figuring it would be easy. The 4th rep was ~1" from touching and then the 5th rep touched. This was a nice PR set. I wanted to go a bit heavier with the bands, but we were short 1 spotter with someone holding the boards, so I left it at that.


I'm gonna stop this getting tinier crap and I've decided to devote the next few weeks to consuming mass quantities of food+creatine+water and everything and try and get at least back up to 160 for the meet. I was down as low as 154.5 Saturday morning and that is just ridiculous.

Chris Rodgers
11-24-2004, 05:38 PM
11/24
Speed squat
1.Box squat(14.5"/SSB/Metal)- 295x6x2, 295x3, 315x3
2.Power shrugs- 225x5, 315x3, 405x10(PR)
3.Close grip cable rows- 160x6, 180x2x6
4.Face pulls- 3 sets
5.Curls- 3 sets
6.Abs- 3 sets


My hips were still feeling beat up from Saturday's session, so I was crying every time I got under the bar. I figured if I did a few triples at the end I could do less sets, lol. After that I just nailed my back and did some extras real fast. Got a good session in and now I just get to eat and rest up for two days and get back to it on Saturday for some heavy squatting and pulling.

Chris Rodgers
11-28-2004, 05:59 PM
11/27
ME sq/dl
1.Squat(DD brief/Canvas)- 325x1, 415x1, straps up- 475x1, 525x1, add wraps- 575x1
2.Deadlift(sumo/Metal/DD suit)- 225x1, straps up- 315x1, 405x1, 500x1, 550xmiss(fell forward 1" from lockout), 550xmiss(above the knees)
3.Lats- 4 sets



I think this is one of my last workouts in the old ripped up canvas. I am going to be orderinga new Inzer canvas, hopefully a better fit then the previous one I ordered. I hit 575 pretty easy, but I wanted to go for a deadlift PR, so I left it at that. I destroyed 500 like it was a speed pull, then I drilled 550 off the floor and right above the knee my weight shifted away from my heels and as I got to the top to lock it I drifted forward and lost it. I was seriously an inch at the most from locking, so it was very frustrating. This would have been a 20 lb PR. I know I have this in me though and with some work my deadlift will be up even more. I'm finally excited about my deadlift again after a long drought.

Chris Rodgers
12-04-2004, 04:25 PM
12/4
ME sq/dl
1.Squat(1-ply denim brief/DD brief)- 325x1, 415x1, 465x1, add wraps- 505x3(30 lb PR triple)
2.Box squat(14.5"/1-ply denim brief)- 235x1, 325x1, 375x1, 425x1(PR), 455x1(PR)
3.Lats- 3 sets


I was sick earlier this week with a 24 hour virus or something of that nature. I had no appetite for a few days and felt very weak and dehydrated. I took off Wednesday and just did some fairly light raw benching on Thursday. I only weighed 154.5 this morning, but still managed some nice PR's. My best triple in the same gear was 475 and my best squat off that box in briefs was my 400x5 a few weeks ago. I felt kinda shot and didn't want to hit more reps, so I just went for a single and managed to fight through 455.


Things should be back to normal on Monday and I think I'm going to get back in my Metal poly.

Chris Rodgers
12-06-2004, 06:13 PM
12/6
Shirt work
1.Bench press(pinky)- 185x1, 225x1, (add poly/comp grip)- 265x1, 300x1, 315x1(touch), 315x1(touch), (add DD)- 275x1, 315x1(touch)
2.Pressdowns- 4 sets


I'm switching up my bench routine to something similar to what I did about a year ago. Basically on a week A and week B thing, where I will do 4 different bench workouts(Mon A, Thu A, Mon B, Thu B) and then start over. Shirt work will be every other week unless I feel I need more heading into the meet.


I lost some weight in the past week and didn't feel too great today. Three major factors: Got sick last week, stopped taking creatine about 2 weeks ago, drank like a bastard on Saturday night and didn't eat or drink much on Sunday from feeling like crap, lol. I plan on training at around 152-154 for a few weeks and if I think I can pull it off I will consider making the drop to 148 for the Feb meet and hopefully successfully putting the 4-5 lbs back on for meet day. I basically know I can pull at least as well weighing that light, I'll just have to see how the bench and squat go. I figure I'd need to bench somewhere in the 315-325/330 range to hit my goal total(1450@148). We shall see how the next 12 weeks or so go.


PS- I know I'll be a sickly, skinny, tiny-looking bastard, but if I hit the elite total I would never go back down again, lol. I promise. It's just a goal I set for myself and I figure I should do it now and get it out of my system so I can work on getting bigger after.

bIgHwN86
12-07-2004, 12:38 AM
i see that u don't do a DE bench day why?..just curiosity..and u don't do more than two exercises for lower body day dealing with legs..curious?..i am brotha looking for something new and where else to get it from than the animal himself...ok ok, one more question..why do you do lats on lower body day?..there you go i am done.

Chris Rodgers
12-07-2004, 05:11 PM
I took speed bench out a while ago. I just don't feel real comfortable with it and when I did it consistently, my bench was lower.

On ME day, the plan is to start with a heavy free squat, sometimes bands, sometimes full gear, sometimes briefs, etc. Then I move to a heavy DL or heavy box squat, usually for reps. After that I am completely dead(we train with a big team and this alone can take over 4 hours).

I like to do lats twice per week and since heavy rows can be tough on the lower back, I just decided to start doing lats on sq/dl days. I think they can be done on any of the days.

Adam
12-08-2004, 05:54 AM
chris, when you did do speed bench what % did you use? and were they realy fast or slow or average?
I'm just trying to make a comparison for myself because i benefit much more from DE bench day then ME day. I use just under 50% or my raw 1RM.

Chris Rodgers
12-08-2004, 06:53 PM
I used to do them light and my speed was excellent. I just didn't notice a great acrryover into my normal bench.

12/8
Speed squat
1.Box squat(14.5"/SSB/Metal)- 275x9x2, 325x2, 355x2
2.BB rows(comp grip)- 135x6, 175x6, 200x2x6
3.Abs- 7 sets


Pretty good session. I woke up very light again today(152.5). This is the lightest I've been in a while, but my squatting still went fine. I'll have to see how the heavy stuff goes on Saturday. Haven't done BB rows ina while. Felt ok. I had a few more reps in me with 200. I think my best is like 205x10 or so when I did them regularly.

Chris Rodgers
12-09-2004, 06:38 PM
12/9
Bench assistance
1.Floor press(pinky)- 135x5, 185x5, 205x3, 210x3, (comp grip)- 175x1, 205x1(stopped here/no lift off and pin was too high), (Pinky grip)- 135+1 CHx5, 155+1 CHx8
2.Lockouts(floor/med/pin 3)- 225x5, 295x5, 335x5
3.Rear delts- 3 sets
4.Curls- 3 sets


Started my new bench stuff today, but I had no spotter so the floor presses(which I already suck at) were no picnic. The pin was either a bit too high or too low to lift off from by myself, so the heavier one's were hard to get set on. I was gonna do a few heavy singles with comp grip, but the setup was too hard. Put a chain on each side and did some reps.


Next week I am doing declines and dumbell presses on Monday and all board work on Thursday(that's if anyone comes to train/might have to repeat this session).

GMCtrk
12-09-2004, 08:26 PM
you are absolutely sick! I bow down to you.....

Chris Rodgers
12-12-2004, 06:30 PM
LOL, thanks man.

12/11
ME sq/dl
1.Squat(DD briefs/canvas)- 325+2CHx1, 325+4CHx1, 325+6CHx1, straps up- 415+6CHx1, add wraps- 465+6CHx1, 505+6CHxmiss(setup issue/lost balance on descent)
2.Deadlift(conv/standing 3" blocks)- 225x1, 315x1, 385x1, 455xmiss(~knee level)
3.Lats- 4 sets


Pretty good session. Squatted with chains today. The top sets had 6 sets of chains, ~240 lbs added at the top. This made my last two attempts had the weight at the top over 700-ish. I only weighed 154 too, so it felt good to feel strong at that low weight. I was pretty shot for deadlifts and forgot what my PR was. I overshot it by a lot and got it up over my knees anyway, but couldn't finish.

Chris Rodgers
12-15-2004, 06:01 PM
12/15
Speed squat
1.Box squat(14.5"/Metal/Straight bar)- 285x6x2, 325x2
2.BB rows- 135x10, 165x10(easy and light)
3.Face pulls- 3 sets


Woke up at 150.5 today!! I should easily be 148.5 by Friday morning, at which time I will begin to consume mass quantities of liquids and food, hoping to gain back 3-4 lbs by Saturday. Then I will squat and bench and see how I feel. If it feels ok, I will do it for the meet and go for my goal of an elite total @148!

Chris Rodgers
12-19-2004, 02:03 PM
12/18
Heavy Squat/Heavy Bench
1.Squat(DD briefs/canvas)- 325x1, straps up- 415x1, 485x1, add wraps- 555x1(PR at this bodyweight)
2.Bench press(DD)- 225x3, 265x1, 295x1, 315x1(touch), 330x1(touch/PR at this bodyweight)


That was it. I dieted sown to weigh myself in on Friday and see how I could lift on Saturday. I'd say it was a success. I will be using better/tighter briefs and suit when I actually do this for the meet in 10 weeks and I still was hitting way over my best numbers at 148 with only 1 squat attempt and 2 bench attempts. I definitely say my goal of 1450@148 is within reach for this meet.

ryuage
12-25-2004, 05:15 PM
happy birthday chris.

Adam
12-25-2004, 05:17 PM
:withstupi


:birthday:

Chris Rodgers
01-03-2005, 09:30 PM
Thnak you guys. Sorry I haven't been around.

I've been slacking like a bastard at updating this. I'll try and keep up from now on.

1/03
Heavy Bench
1. 5-board press(comp)- 185x3, 225x3, 265x3, 305x3, 345x3(5 lb PR), 360x1(5 lb PR), 380x1(25 lb PR/Easy), 405xmiss(crushed on boards, lol)
2.Bench press(Metal Poly)- 225x2, 275x1, 315x1(no touch), 340xmiss(touch)
3.Bench press(pinky)- 135x5, 175x3, 205x1, 225x1

Back to some normal training after all these holidays messed it up. ;) I decided I'm really gonna back off on Thursdays for a few weeks and just hit dumbell work. I will hit a heavy board press to start every Monday workout and then get some shirt and maybe raw work in. 5-board felt real good today and I smoked my old PR's. I know I am lighter now then when I set them too, so that's good.

I have been sucking lately in my old Metal poly, but I wanted to let Pete do his sleeve trick on me to try it out. Gave tremendous/uncomfortable support, but I just crapped out on the 340 right when it touched. I'll go back in the DD next week, but soon enough my new "special-secret" shirt should be arriving to try out.

Chris Rodgers
01-05-2005, 07:39 PM
1/5
Speed squat
1.Box squat(14.5"/SSB/Metal)- 275x9x2
2.Close grip cable rows- 6 sets of 6
3.Abs- 5 sets


Nice easy workout. Speed felt good, didn't push it too hard. Hopefully I should feel nice and fresh for squats on Saturday when I return to Iron Island!

Chris Rodgers
01-12-2005, 09:05 PM
1/08
ME sq/dl
1.Squat(DD briefs/Inzer canvas/all sets straps down)- 325x1, 415x1, 465x1, add knee wraps- 525x1, 565x1(15 lb PR), 605x1(55 lb PR in this setup)
2.Deadlift(conv./jump stretch platform/belt only)- 135+MDx1, 185+MDx1, 225+MDx1, 275+MDx3(PR triple/pretty strong)
3.Lats- 4 sets
4.Abs- 3 sets


Great session. I was very, very happy to squat that much in the gear I was using weighing only 153. It was my Inzer canvas that I got a while back that is too loose so now my training partner uses it. I slid it completely on and off by myself, so it is pretty loose. Even with the straps down it gave me enough pop to jam up 605, which is only 20 lbs less than my best ever gym PR with straps up weighing ~6 lbs heavier. The deadlifts also felt pretty good and I hit my triple without too much trouble. Can't wait til I get my newer canas that should be tighter!!

Chris Rodgers
01-12-2005, 09:07 PM
1/10
Heavy bench
1. 4-board press(comp)- 185x3, 225x3, 265x3, 300x3(10 lb PR triple), 325xmiss, 325x1(10 lb PR)
2.Bench press(DD)- 225x2, 275x2, 315x1(miss 2/dumped it), 315x1
3.Decline press(pinky)- 135x3, 185x1, 215x1, 235x1



After a heavy session on Saturday, then very little sleep, Pete and I went to A.C. to play poker all day Sunday. With very little intake of food and water+ 12 hours of playing poker, I was a little light and shot today. Weighed 150.5 when I woke up and only consumed about 300 cals and maybe a liter of water before training. Still managed a few board PR's, but didn't feel too hot.

Chris Rodgers
01-12-2005, 09:08 PM
1/12
Speed squat
1.Box squat(14.5"/SSB/Metal)- 285x9x2
2. 1-arm DB row- 60x3, 85x2, 105x1 125x2x4(PR)
3.Abs- 4 sets


Nice easy session today. I went heavier than ever before on DB rows by using an olypic DB handle and loading it up with small plates. Felt good. I may work with those for a few weeks.

Adam
01-12-2005, 10:11 PM
What are pete's #'s lookin like these days?

Chris Rodgers
01-13-2005, 02:45 PM
In the gym he has recently hit an 870 squat in full gear and a 650 bench(~1" from touching). He is looking to have a monster total soon.

heathj
01-13-2005, 03:05 PM
Good work man. You have really gotten strong over the years...

Adam
01-14-2005, 12:44 AM
Damn!! I gotta train with you guys. You both added hundreds of pounds on your lifts in a short period of time.

Chris Rodgers
01-16-2005, 07:11 PM
Thanks Heath. Long time no speak.

Thanks Adam. Any time you are in the NY area you are more than welcome!

1/15
ME sq/dl
1.Squat(DD briefs/Inzer canvas)- 235+GBx1, 325+GBx1, straps up- 325+GBx1, 415+GBx1, 475+GBx1, add wraps- 530+GBx1(5 lb PR), 565+GBx1(40 lb PR)
2.Deadlift(sumo/Metal briefs/DD suit)- straps up- 335x1, 425x1, 500x1, 535xmiss


That was it. I had a family gathering to go to so I skipped extras. I got my new canvas and even though I was very light, it was still a bit tighter than the other one. I managed to crush my PR with a Green band and I had set that PR at a heavier bodyweight. My back was a little tweaked from the heavy squats and I was trying a slight change in my deadlift technique. I was trying to pull it slower off the floor and then speed up around knee level. It felt real good on the warmups, but when I got the PR set it just didn't get moving fast enough to get high enough to fire through it. I'll have to find a happy medium with my speed.

BWT- 152

Chris Rodgers
01-17-2005, 09:56 PM
1/17
Heavy Bench
1.Bench press(pinky)- 185x3, 225x2, add DD/comp grip- 265x1, 295x1, 315x1(touch/good), 315x1(touch/better), 315xmiss(touch, slammed into the uprights), 315x1(touched, best set of the three)
2.Lockouts(pin 8/pinky)- 135+MDx3, 185+MDx3, 225+MDx3
3.Bench press(flat backed/pinky)- 135x5, 185x5
4.Rear delts- 3 sets


Just wanted to get in the shirt today and completely control my opener of 315. I was able to touch it every rep and except for the third set, they all went smooth. I just had to keep the shirt up high and everything felt good. Next time I'll bring it down a bit and see how something heavier feels.

SW
01-18-2005, 09:13 PM
I can't believe how strong you are at that bw. I'm not as strong as you and I'm a fatty 240 :( But seriously, really nice effort and strength.

bill
01-21-2005, 09:54 AM
Chris, great efforts as always.
Now then another bug you ? when you where doing bench with out an arch, did it decrease your max when you threw it back in? Thanks Bill

Chris Rodgers
01-29-2005, 06:21 PM
Bill- I pretty much just do some raw benching with no arch when my back is real tight and I want to rest it. Not really sure what the carryover is, but I know it feels a good bit harder with no arch.


1/24
Heavy Bench
1.Bench press(pinky)- 185x1, 215x1, 230x1, add DD- 265x1, 295x1, 315x1(touch/slow lockout), 330x1(touch/slower lockout)
2.Decline press- 135x5, 185x3x5(short rest)
3.Face pulls- 3 sets

1/26
Speed squat

1.Box squat(SSB/14.5"/Metal)- 245x2x2, 265x2x2, 285x2x2, Switch to new Metal briefs- 335x2(couldn't touch the box), switch to straight bar/New Metal Briefs- 235x1, 325x1, 375x1(felt like air)
2. 1-arm DB rows- 55x6, 85x3, 115x1, 135x4(ugly with right arm/uglier with left), 80x3x10(45 sec- 1 min rest)
3.Abs- 5 sets


Bench went ok. The reps felt slow, but I was sick for almost a week and it was my first session back. Still put up the weight I need to put up at the meet.


I finally got to try my new briefs. I haven't worn tight briefs in a long time, so it felt weird, lol. Tons of support from these briefs. It almost feels like you have tight denim or canvas briefs on. I hope they work well under the canvas on Saturday!

Chris Rodgers
01-29-2005, 06:22 PM
1/29
ME sq/dl
1.Squat(Metal Viking briefs)- 145x3, 235x1, add Inzer canvas/straps down- 325x1, add belt- 415x1, straps up- 475x1, 545x1, add knee wraps- 600x1(~1" high/very fast), 635x1(10 LB PR/good depth and very strong), 660xmiss(came loose in the hole and spotters took it)
2.Deadlift(conv/belt only)- 135x3, 225x1, 315x1, 385x1, 435x2(was gonna go for 3-5, but back felt real tight and left it at a double)
3.Lats- 3 sets
4.Rear delts- 3 sets



Good day today. My new briefs/suit combo felt great and even though I was light, I was able to hit an all-time PR and hit my first 4xBW squat with more in the tank. I weighed 151.5 this morning and I plan on weighing between that and 153 the morning of the meet after I weigh in the day before. I should definitely be good for 650+ the way things went today. I am really excited about this. I want to thank everyone who was at the gym today for the support and the good spot when the last squat got a little messy in the hole. Next time it goes up!


I am now 4 weeks out from the meet. This is what my next ME squat workouts will look like:

2/5-Full gear w/Bands(most likely Blue)
2/12-Full gear, straight weight(Hit opener and second att)
2/19-Briefs only ~50% of meet goal for a few singles
2/26- Meet day(open around ~600-605, 2nd ~630-640, 3rd-whatever's left)

Chubrock
01-29-2005, 07:06 PM
If ya don't mind me askin Chris, what did ya strength look like when you first got into powerlifting??? I mean, have you always been this damn strong, or did ya start small and just steadly work your way up??

Chris Rodgers
02-01-2005, 07:10 PM
After a few months of powerlifting I did my first meet. I weighed ~146 and managed 320 sq, 240 be and 405 dl. I used a belt, knee wraps and a bench shirt for the second time ever. This was in March 2002. I am doing my next meet in less than 4 weeks and will compete in that same weight class(148). I plan to open up with ~600 sq, 315 be and 500 dl. My goal is to total APF elite which is 1450@148. I have a good shot at it they way trainig has gone. Thanks.


1/31
Heavy Bench
1.Bench press(DD/comp)- 225x3, 265x1, 295x1, 315x1(touch/easy), add 3-board- 315x2, 365x3(triple PR/suprisingly easy had 4-5 in me)
2.Flat DB press- 40'sx10, 60'sx15
3.Face pulls- 3 sets


Good workout. My back was and is still tight as hell from Saturday's workout, but I was still able to arch just enough to hit a few good sets. Shirt was practically falling off from me being so light, but my opener of 315 was still no problem.

Isaac Wilkins
02-01-2005, 07:20 PM
I don't know if I've ever posted in your journal(s), but your workouts always amaze me, man.

If I ever stop messing around with being a fighter/athlete and just go purely into power, I'm going to reread all of them.

Chubrock
02-02-2005, 10:31 AM
So originally you started out pulling more than you could squat correct?? And now you've pushed your squat up about 280lbs in 3yrs time, to the point where you are squatting more than you dead. AWESOME job man. I've thought about giving powerlifting a go, as I've always like the idea or more strength than size, and you and the work you've done, are truley an inspiration. How tall are you btw??

Adam
02-02-2005, 06:45 PM
5'7

Chris Rodgers
02-13-2005, 07:14 PM
Thanks Boris and Chubrock.

2/12
Last Heavy SQ/DL...2 weeks out
1.Squat(Viking Metal briefs)- 145x5, 235x3, add inzer canvas/straps down- 325x1, add belt- 415x1, straps up- 465x1, 515x1, add wraps- 575x1(opener/good depth and easy), 600x1(good depth/easy)
2.Deadlift(sumo/Metal briefs/DD suit)- 135x3, 225x2, straps up- 315x1, 405x1, 470x1, 520x1(miss 2)
3.Lats- 3 sets
4.Rear delts- 3 sets


Good session. After last week, when I had trouble hitting depth and staying tight in the hole, I came back this week and everything went very well. I did not dip in the hole as I usually do on my squats, so I felt a little slower, but I was hitting depth and coming up under control. Plan for the meet is to open @575 and then jump to 605 for a second. Third attempt will be decided by the way the first two go.

Deadlift felt good too. My goal for the meet is 1450 for a total. My meet PR @148 is 1170, so these would be huge PR's. I figure if I hit 2 squats and 2 benches I should need about a 465 opener on deads to have 1400. I would then jump right to 515 for a second to hit the goal total. Third attempt will be decided by how those two go. Felt strong enough on the 520 that after I put it down I tried a second, but stalled at the knees. Still a nice deadlift PR for this bodyweight(151 lbs).


So this Monday should be my last heavy work of any kind and I will do some shirt work in my new Metal shirt. Last week I tried it for the first time and hit 315 and 335, both touching after I squatted. I was pretty shot last week, so I was excited to hit those numbers. We'll see how it goes Monday when we mess with the shirt a little.

andy51
02-13-2005, 08:40 PM
Thats some impressive squatting Chris

ericg
02-17-2005, 02:27 PM
You are going to put up some awesome numbers man. Cant wait to see the results. Good luck bro.

Chris Rodgers
02-28-2005, 05:42 PM
I made a separate post with my meet results. My numbers were 575-315-510-1400@ 147 lbs. All PR's at that bodyweight.

2/28
Speed bench
1.Bench press(close)- 135x3x3, Med- 135x3x3, Wide- 135x3x3
2.Flat DB press- 40'sx8, 60'sx3x8
3.Tricep pressdowns(Purple band)- 3x20


Came back nice and light today. I did the bench sets with longer rest periods and a little slower tempo since I just came out of the meet. Next week I'll use a mini band and speed it up a bit. I will keep the speed weights very low though, since I am weak and my speed seems slow.

Chris Rodgers
03-02-2005, 05:52 PM
3/2
Deadlift+assistance
1.Deadlift(conventional/raw/no belt)- 135x5, 135x3, 225x2, 315x1, 355x5(gotta be a PR/never went heavy with no belt)
2.Squat(raw/belt only)- (Med stance) 105x5, 145x3, 195x2x2, (wide stance) 195x5, (very narrow/to the ground) 145x5
3.Barbell rows- 135x6, 185x6


Ouch. I spoke too soon the other day because CR has a cold, lol. I still decided to train because I am a stubburn bastard. To top that off I didn't bring my water to work, so I was very dehydrated. The deadlifts were very stiff-leggedish and my hammies were screaming. I think next week when properly hydrated and recovered I can bumb these 20 lbs. We shall see.


RAW SQUATS!! I have not done raw squats of any kind in forever. I think it was around a year to a year and a half ago that one day I decided to squat raw and went up to 3 plates. That's it since then. So no laughing at the numbers. These will be done every few workouts switching between Wednesday and Saturday as a second exercise. Today I just tried some different stances to get a feel for it. I think I'd be strongest with a stance that is a few inches per side narrower than my comp stance. I think I will definitely do the narrow squats to the floor every once in while though. Those are sick.


Just did a set of BB rows and decided to stop. I need to rest up and recover so I can start off next week with the full workout. This deadlift day will normally be Tuesday from now on and will consist of way more lat and upper back work, as well as abs.

GMCtrk
03-02-2005, 06:03 PM
Chris, in competitions do they allow the use of belts for DL? And if so, how much will a belt add to your DL? I never use anything for deadlifting, but was just wondering! Thanks!

Chris Rodgers
03-07-2005, 06:14 PM
Yes they do allow them and how much it will add depends on the individual. I am able to use my belt a lot to my advantage by pushing my abs hard into it. I noticed a big difference when I pulled with no belt last week. You might want to try one and see if you like it.


3/7
Speed bench
1.Bench press(close)- 120+MDx3x3, (med)- 120+MDx3x3, (wide)- 120+MDx3x3, (pinky)- 145+MDx1, (comp)- 165+MDx1
2.Flat DB press- 40'sx8, 60'sx3x10
3.Rolling DB ext- 25'sx3x10(short rest)
4.Shoulder horn- 1 light set


Speed is coming along slowly. I might just bump down the weight until it starts to pick up and I get used to going flat back. The range of motion on the close grip syuff with no arch is ridiculous and I can't keep my shoulders tucked back. This may take a while, lol.


On Thursday I will pick a board and max off of it with a flat back. Then I will do some lockouts and shoulder work.

Chris Rodgers
03-08-2005, 06:05 PM
3/8
Heavy back
1.Deadlift(Conv/raw)- 135x3, 225x2, add belt- 315x1, 365x1, 405x3
2.Wide grip chins- BWx5, +25x3x5
3.BB rows(comp grip)- 135x5, 185x3x5
4.Abs- 6 sets


I'm only half-way through my second week and I've already decided to change it up. I felt like crap pulling. The third rep I didn't get my abs tight enough and got really rounded over. This made the rep harder than it should have been and I tweaked my back. This then made me go lighter than I wanted on the rest of the session. I don't want that. I've decided to pull every other week only. 1st time will be speed only. Second time will be speed followed by heavy single in gear. I want to hit the assistance work hard and doing heavy deadlift reps just beats me up. I want to be able to work this day up to doing a lot of volume for the lats, upper back and abs with some heavy weight. If I continue to pull heavy I feel I will just go backwards. So we'll see how this flies.

Nito
03-09-2005, 11:45 AM
Hey Chris, in competitions are you allowed to do Sumo Deadlifts? Btw, dude your lifts are crazy man!! Your my hero!

Chris Rodgers
03-09-2005, 03:42 PM
Thanks Nito.

You can use either style in competition. My stronger style is Sumo, so I use that in meets.

Chris Rodgers
03-10-2005, 06:35 PM
3/10
Heavy bench
1.Bench press(comp)- 135x1, 185x1, 205x2x1
2. 6-board press(comp)- 245x3, 285x3, 320x3, 350x3(PR triple), 380x1(PR single), 405xmissx2
3. 5-board press(comp)- 275x3, 315x3
4.Side raises- 3x10
5.Rear delt raises- 3x8


Felt pretty good today. I'm still learning this flat back stuff and trying to get some leg drive into it. I wasn't able to do 6-boards when I arched, so I figured I'd try today. So those are really just new PR's. The one really good thing is that my back never cramped once and it was actually still pretty tight from Tuesday. If I had arched through all those sets I'd be dead, lol. I think next week I'll start with 5 boards and then do lockouts. I guess I'll be setting all new PR's since I am now going flat back. I am also going to do a few singles full range at the beginning of the workouts just to get used to pressing that full distance and hopefully slowly getting that up to and passed where my best arched single is.

Chris Rodgers
03-12-2005, 03:57 PM
3/12
Speed squat
1.Speed Box Squat- (+ Old Metal Briefs)
[+ BlueBand & GreenBand] - (~ 290 Tension)
3@145x2 (14.5" Box)
2@145x2 (14.0" Box)
1@170x2 (14.0" Box)
1@195x2 (14.0" Box)

2.Squats(raw/belt)- bunch of warmups with different stances, then (med stance)- 215x3, (wide)- 215x6, (narrow/ATF)- 215x3
3.Lats- 6 sets
4.Abs- 5 sets


Pretty good session today. It definitely felt odd to do speed work with that kind of tension. I have always done speed work at home and had to walk it out so I mainly did straight weight. Next week I'll stick with my old briefs and then use the better briefs on week 3 when we work up heavy. I've decided to do the raw squats every other Saturday. I'll just bump it up a little each time and use the 3 stances for one workset each. Hopefully after a few months the numbers will be a little more respectable, lol.

Chris Rodgers
03-14-2005, 06:32 PM
3/14
Speed bench
1.Bench press(close)- 135x3x3, (med)- 135x3x3, (wide)- 135x3, 145x3, 155x3, 185x1, ADD Metal Shirt- 225x1, 265x1, 305x1(no touch), 315xmiss(pulled shirt all the way up in my neck/touched, but no pop), ARCH- 315x1(touch)
2.Flat DB press- 40'sx8, 60'sx2x12
3.Tricep pressdowns- purple bandx2x25


Speed felt better today. I kept it pretty light. I felt terrible trying to press in the shirt with the flat back. I think it would take a very long time to match what I can do arched in the shirt with a flat back. I think I will continue to do all my work with a flat back to save my back, but I will do shirt work with an arch. The flat back work will hopefully bring up my weak bottom-end and I will make sure to do plenty of high boards and lockouts to strengthen the top end. I will only do a few singles in the shirt on the weeks I will do no pulling on Tuesday.


BWT after workout- 157!(started today with getting up early to have a real breakfast and also started on 20 grams creatine a day for the next few days). I want to weigh around this on Saturday morning when I squat.

Chris Rodgers
03-15-2005, 06:39 PM
3/15
Heavy Back
1.Pull thrus(bands)- PBx12, GBx12, BBx12
2.BB rows(overhand/comp grip)- 135x5, 185x5, 205x5, 225x5
3.Close grip cable rows- 140x8, 160x8, 180x8
4.Power shrugs(over/under)- 225x6, 315x3, 385x8
5.Curls- 3 sets
6.Reverse side bends- 40x2x12
7.Abs- 4 sets


Good session today. Pushed pretty hard, but I left some in the tank on just about every set. I kinda wanted to see where I was on some of these exercises and see what kinds of weights I should be plugging in as I go on. This is basically how my back day will look the weeks I don't pull. I'll lose the shrugs on the pulling weeks and may subsitute DB rows for BB.


I really liked the reverse side bends. I saw Dave Tate outline these in an article. I went nice and light on them because I know I'd be sore from lack of oblique work. You basically stand sideways by a high cable. Grab it with one hand and lock your arm straight down at your side. Then you do side bends, but instead of fighting the weight upwards, you are squeezing it down. Feels pretty nasty.

Chris Rodgers
03-19-2005, 05:39 PM
3/19
Heavy Squat
1.Speed Box Squat- (+ Viking Metal Briefs)
[+ 2 BlueBands ] - (~ 340 Tension)
1@145x1 (14.5" Box)
1@165x1 (14.0" Box)
1@180x1 (14.0" Box)
1@205x1 (14.0" Box)
(add canvas/straps down/no box)
1@235x1
1@285x1
1@325x1(w/straps up)
1@365x1(w/wraps)
1@405x1(new PR/beat my Blue+green PR by 5 lbs/~745 at the top)

2.Box squat(1-ply denim brief)
(+ blue band)
1@145x3 (12.0" box)
1@235x1 (12.0" box)
1@285x1 (12.0" box)
1@285x1 (14.0" box)
1@305x4 (14.0" box)(PR)


Very good day today. I thought I was going to work up to a heavy single with Blue+ Green bands, but Eric said let's just do 2 blues. The only time I ever did 2 blues was when I first came to Iron Island to train with the team. That day I hit a grinder with 195. So today was a nice PR, lol. The warmups felt pretty good and it was nice to have my briefs feeling tight again. In two weeks we will be using straight weight and I plan on taking 650 for a ride! As heavy as it was, when I locked out the last rep I was able to hold it for a few seconds under control before I slammed it into the rack. It felt good to be able to control over 700 lbs with confidence.



So basically I think I am going to keep Saturdays as the heavy day from now on. I am going to squat raw and pull speed w/bands followed by a max single with bands on this Wednesday. Then I will rest over the weekend and start back the following week with speed Wednesdays with heavy back work and heavy squatting/pulling on Saturdays.

Now if I could just get my bench moving.... :scratch:


BWT- 155

Nito
03-21-2005, 02:05 PM
Nice squats Chris, how tall are you dude?

Chris Rodgers
03-21-2005, 06:10 PM
I'm about 5'7"....but when I squat that heavy I'm probably closer to 5'3", lol.


3/21
Heavy bench
1.Decline press(ring finger)- 135x3, 185x3, 205x1, 225x2x5, 250x1
2.Incline DB press- 40'sx8, 60'sx3x8
3. 1-arm Tate ext.- 15x8, 20x4x8(20 sec rest)
4.Rear delts- 3 sets


Pretty good session today. I was feeling pretty beat up all over from the ridiculous band squatting on Saturday, so I went with what will be my lighter type of Monday session from now on. Next week I will do shirt and board work. I really liked the 1-arm tricep extensions. I know my triceps not only need some serious strength, but they need some size too since it is probably ~9" around right above my elbow, lol. I'll hope adding exercises like these in along with gaining weight might help.


Wednesday I will be doing some raw squats, then pull against bands up to a single.

Chris Rodgers
03-28-2005, 06:35 PM
Raw squat and deadlift
1.Squat(belt only/Med stance)- up to 235x3, Wide stance- 235x6
2.Deadlift(sumo/Viking briefs)
(+ minis doubled)
1@135x3
1@185x1
4@225x1
4@315x1(With canvas/straps down/All felt like crap)
1@315x1(briefs only/much easier)
1@365x1
1@415x1(10 lb PR over full gear/almost lost grip at lockout)
(no bands)
1@415x1
1@460x2



That was it. I was completely spent by then. The 415 set was a real grinder and everything was feeling it after(lats, low back, pecs, lol). I went for a few straight weight sets. I wanted to hit 460 for an easy triple. I hit the first rep fine, foot slipped a little. Hit the second one and foot slipped more, so I tried to move my feet at the bottom before I came up with the third rep, but I got too loose and it threw my form way off. Oh well, still managed a PR with the bands and only had briefs on this time.


Bench assistance
1.Bench press(1/2 thumb from smooth/flat back)- 135x5, 175x5, 185x5, 200x3
2.Tricep extensions- 4x10


Couldn't keep my shoulders tight on the close grips and kept hitting the rack. Gonna drop all bar pressing on Thursdays. I will do tricep movements and delt work on Thursdays for assistance.

Chris Rodgers
03-28-2005, 06:46 PM
3/28
Heavy full range bench
1.Bench press(middle finger)- 185x1, 215x1, 240x1, 250xmiss, (Add DD)- 250x3, 280x3, 310x3, 330x2(no reps touched/but the last reps were close(1-2")
2.Decline press(middle finger)- 135x6, 185x6, 215x3, 235x1, 255x1(easy single)
3.Flat DB press- 50'sx8, 70'sx3x8


I wanted to work up to a fairly heavy raw single and then throw the shirt on. 240 felt a lot lighter than I expected so I figured I'd hit 250. I was wrong, lol. Brought it down a little funny and my shoulder didn't stay tight, so I missed at the bottom. Threw the shirt on and worked some triples up. They all felt pretty good and I was keeping a good groove. 330 for a double wasn't too bad, but I was feeling pretty tired by then so I left it there. I think I'll work in the denim like this on most weeks and throw the poly in every third time or so to keep it fresh.


So this is where it stands this week with my routine, lol. I plan to do heavy full range on one Monday. The following Monday I will start with a board press and finish with a lockout. On Thursdays I will just hit triceps and delts and leave the full range benching alone. I amy do the DB presses every Monday, I'll have to see how I feel after the heavy partials.

BWT- 153(didn't eat enough this weekend and wasn't feeling to great)

Chris Rodgers
03-29-2005, 07:50 PM
3/29
Sq/dl and assistance
1.Close grip pulldowns(neutral grip)- 140x8, 160x3x6
2.BB rows(comp grip)- 135x6, 185x6, 205x6, 225x6
3.Pull thrus- 2 Monster minisx3x12
4.Box squats(14.5"/Metal/SSB)- 245x2, 265x2, 285x4x2, (14.0")- 305x2x2, (13.5")- 305x2
5.Rack pulls(Pin 1/3-4" off floor/conv)- 225x2, 315x1, 405x1, 475x2
6.Reverse side bends- 50x3x12
7.Abs- 3 sets(last set drop set)


Good session today. I decided to do my lats first so I would definitely not skip them and so everyone else could do their squatting first. All my speed sets felt good so I pulled out amat and hit two more doubles and then pulled out one more mat for my last set. Everyone else had just got done doing rack pulls, so I figured what the hell. I was going for a triple with 475, but the bar bounces so much at the bottom anbd the plates bounce around. I had to wait too long and reset before I pulled the third rep and by then it was over. I still bet this is a PR since I suck at rack pulls.


Now I have an easy Thursday of triceps and delt work...and then I squat heavy on Saturday.

Chris Rodgers
03-31-2005, 06:37 PM
3/31
Bench assistance
1.Standing DB press- 30'sx10, 40'sx10, 50'sx2x10
2.Overhead tricep ext(curl bar)- 50x10, 60x3x10
3. 1-arm Tate ext- 15x10, 20x3x10
4.Band pressdowns- Monster Mini x4x25(20-30 sec rest)
5.Face pulls w/MM- 3 sets


Good session today. Got to do a bunch of sets with higher reps in a short period of time. I'm hoping this will help with some growth and some gains in my triceps/delts which I feel are holding my bench back a ton. I'll keep the heavy pressing to Mondays and try and do something like this every Thursday.

Chris Rodgers
04-04-2005, 07:19 PM
4/2
Heavy squat
1.Squat(Viking briefs)- 145x3, 235x2, 325x1, (add canvas/straps down all sets)- 415x1, add belt- 505x1, 565x1(PR w/no wraps), add wraps- 615x1(10 lb straps down PR), 660xmiss(stuck in the hole)
2.Squat(Viking briefs)- up to 415x3(too shot from the other squatting)


Felt very good during this session. My speed felt great and I just decided to keep going straps down for the whole workout. The 565 with no wraps was very easy, so I jumped right to a wrapped PR of 615. This was like a speed rep, hence the reason for the big jump. I let myself loosen up just a little in the hole with 660 and it was too much to recover from. I kind of got stuck under the bar in the hole and rounded over. My ribs were like sitting on top of my belt and something in there hurts like a bastard now. It was my own fault for allowing someone who just started training with us to spot me on such a heavy attempt. We never really showed him how to get under the bar and I missed the attempt so low he had trouble picking me back up. I tried to do some box work after but it felt uncomfortable. So then I tried to do a free squat with 4 plates, but I did 3 reps and still felt like crap so I shut it down. There is no brusing, but something inbetween my ribs is still giving me pain. I'll just have to feel it out. Still happy with the easy PR on squats though. Oh and at the end of the workout I just did a few reps shouldering an ~160 lb keg filled with liquid like a bastard since big Dougie was tossing it around.

BW- 154.5

Chris Rodgers
04-04-2005, 08:13 PM
4/4
Heavy Bench
1.Bench press(Middle finger/arch)- 185x1, 210x1, 230x1(smooth and easy)
2. 5-board press(comp/flat footed)- 275x3, 275x1, 300x1, 320x3, 320x2x4
3.Lockouts(close grip/pin 9)- 225x3, 275x3, 315x9
4.Face pulls- 4 sets


Pretty good session. Usually when I don't fully arch I lose a lot off my boards. The 320 triple was so easy I went for sets of 5 on the next two sets, but each time I missed the 5th rep just shy of lockout. Still felt pretty happy with these. Next week I'll do some shirt work.

Chris Rodgers
04-09-2005, 09:16 PM
4/6
Speed sq and assistance
1.Close grip pulldowns(neutral grip)- 150x6, 170x2x6, 140x10
2.Box squat(14.5"/SSB/Metal)- 245x2x2, 265x2x2, 285x2x2, 315x1, 345x5(PR)
3.Rack pulls(7.5"/Conv)- 245x3, 335x1, 425x1, 500x1, 520x1(PR/don't have PR's from these diff heights so I'll start now)
4.Hammer curls- 4 sets


Pretty good session today. My rib/ab/whatever area is still feeling like crap. Last night it was even uncomfortable trying to sleep. That being said, I still did my speed work and some heavy rack pulls. Although on the last two singles of rack pulls it hurt like a bastard from pushing into the belt and straining. On the box squats I was going to do a few speed singles on the box, but my rep with 345 was slow, so I kept going. I ended up banging out 5 reps pretty strong.

Tomorrow is nice and light and then I'll see how I feel for Saturday which is some semi-heavy speed work with the straight bar and blue bands.

Chris Rodgers
04-09-2005, 09:18 PM
4/8
Speed sq/raw sq
1.Pulldowns to abs- 4 sets
2.Box squat(14.5"/Viking brief)- 285+BBx6x2
3.Squat(belt only)- warmed up to 255x3(medium stance), 255x6(wide stance), 215x1(narrow/ATF/no belt)
4.Chest suppported rows- 1 platex8, 1 plate+quarterx8, 2 platesx8, 2 plates+quarterx8
5.Abs- 3 sets


Pretty good session today. Did some heavy, Circa-max type speed today. I felt slow on the sets, but watched the video and they actually moved pretty well. Then I did some raw stuff which always feels like crap, lol. I bumped up the weight on those sets another 20 lbs.

On Wednesday I'll do speed with the SSB and then follow it with heavy conventional deads. Next Saturday I squat heavy with Blue bands/full gear.

GMCtrk
04-09-2005, 09:18 PM
Chris, I am justr wondering, what are your completely raw #'s in the big three? Thanks

Chris Rodgers
04-09-2005, 09:20 PM
First, what counts as completely raw? Belt only? Or no belt?

GMCtrk
04-09-2005, 10:31 PM
First, what counts as completely raw? Belt only? Or no belt?

I would consider raw to be just a belt and chalk

Chris Rodgers
04-10-2005, 12:39 PM
The most I have ever tried to squat in just a belt is 315, lol. I did this a while ago. I don't take my raw squats to maxes now though, so I really don't know where I'm at. Let's just say with my style and strengths, I can get a lot out of my gear on squats.

I have benched 245 raw.

I have deadlifted 475 in a belt. This was like 6-8 months ago.


I don't usually max out my raw lifts. I train very differently, since I am trying to get the most out of my competition lifts(in gear). My top end strength on my squat and bench are capable of so much more than my bottom end. So that is why I get a big carryover from the gear on those lifts. In the deadlift I am very strong off the floor, so I don't get as much carryover with gear.

Chris Rodgers
04-13-2005, 06:51 PM
4/11
Heavy Bench
1.Bench press(Middle finger)- 185x1, 215x1, 235x1, (ADD Metal Shirt)- 275x1, 315x1, 335x1(last 1 was 1-2" from touching)
2.Decline press- 135x6, 185x3, 215x1, 235x4
3.Flat DB press- 60'sx15


Had a pretty good workout. Everytime I tried to arch or lay back on the bench my rib injury/thing hurt like hell. I just tried to put it out of my mind and managed to hit all the work weights I wanted to hit. I was going to do more with ther DB press, but getting in position was very uncomfortable so I just left it at 1 set.

Chris Rodgers
04-13-2005, 06:56 PM
4/13
Speed sq/Heavy DL
1.Box squat(14.5"/SSB/Metal)- 245x2x2, 265x2x2, 285x2x2, 305x2, 325x2
2.Face pulls- 3 sets
3.Deadlifts(conventional/Max DL/NO BELT)- 135x3, 225x2, 315x1, straps up- 365x1, 415x1(PR with no belt), 450x1(Bigger PR with no belt), 465xmiss
4.Close grip cable rows- 100x8, 130x8, 160x4x7


Pretty good session today. My speed felt good and all the sets felt easy on squats. I wanted to pull heavy if my rib allowed it. I put the belt on for my second rep with 2 plates, but it hurt like hell. I just decided to pull without it since it was more comfortable. I get a lot out of my belt on deadlifts, so for me to come this close to my all-time conventional PR felt real good. I was also using a new technique. I was standing ~12" away from the bar, grabbing it and rolling it to me while dipping my hips. Once it got in close I would pull it up. Felt pretty good and I was getting some nice speed off the floor which is usually hard for me with no belt. The 450 wasn't too bad so I thought for sure 465 would go. I missed it at the top right before lockout. I think I can actually beat my belt PR if I do this a few more times. I can't wait to try this out when I can pull with a belt again.


BWT- 156.5

heathj
04-13-2005, 09:20 PM
nice deads...almost 3 times bodyweight with no belt...:thumbup:

GMCtrk
04-13-2005, 09:45 PM
sweeeet pulling. 450 WO belt is hugggge

Chris Rodgers
04-17-2005, 03:54 PM
Thanks fellas

4/16
Heavy sq
1.Squat(Viking briefs)- 145x5, 235x3, 325x1, add canvas/straps down- 415x1, add belt- 505x1, straps up- 555x1, 575x1(PR w/no wraps), straps down- 465x1, w/knee wraps- 525x4(PR!)
2.Squat(very narrow/raw/ATF)- 105x3, 145x3, 195x1, 235x1, add belt- 260x1(hurt my rib in bottom position w/belt), no belt- 145x12(easy/paused the last few reps)
3.Lats- 4 sets


Had a pretty good session. The straps up sets didn't feel too good and since my next full meet isn't for a while I decided to stick with straps down. So I went to 525 w/wraps for a triple. The third rep felt pretty easy so I did a 4th. That was a nice PR.

After that did some raw, to the floor squats. I am so weak on these but they hit me very different and I hope they can bring up some weak points with the bottom end of my squats. I think I'm gonna stay with this stance and no belt for a while, especially while my rib hurts and try and move them up little by little.

BWT- 153.5

Chris Rodgers
04-20-2005, 08:26 PM
4/18
Heavy bench
1.Bench press(middle finger)- 135x1, 185x1, 215x1, 240x1(pretty strong/5 lbs under all-time PR)
2. 1-board press- 255x1(PR), 265x1(PR/strong)
3.Lockouts(floor/pin 3/med)- 135x5, 225x3, 315x3, 350x1
4.Flat DB press- 50'sx7, 70'sx14


Good session. The raw single was a little slow off the chest but picked up speed and went up nice and smooth. I hadn't done a 1-board in a long time, but my old PR was 245. 265 was fairly easy, I had some more in me but didn't want to arch anymore. Hit some quick lockouts and DB press and was done. Next Monday I'll go for a heavy double in the denim.

Chris Rodgers
05-01-2005, 07:54 PM
4/23
Heavy sq
Squat(Viking briefs)(+ blue band/~170 lbs tesnion)
1@145x3
1@235x1
1@325x1(w/canvas/straps down)
1@415x1(w/belt)
1@440x1(PR w/straps down and no wraps)

Squat(raw/ATF narrow/No belt)
1@105x5
1@145x1
1@195x1
1@220x1
1@245x1
1@155x15

Cable rows- 4x5
Reverse side bends- 4 sets
Abs- 3 sets


Pretty good session. I wanted to keep the straps down and didn't want to wrap my knees. I wanted to hit 2-3 reps with 440 and the bands, but my setup was a bit off with my feet and the first rep didn't feel super-easy, so I left it there. Hit some deep raw squats and assistance and that was it. This Saturday(4/30) I rested and next week I will come back heavy. I plan to go for 545x3 w/straps down and knee wraps.


4/25
Heavy bench
Bench press(Middle finger on ring)
1@135x2
1@185x1
1@215x1
1@245x1(matches all-time PR)
1@275x1(w/DD)
1@315x1("")
1@340x1("")
1@355x1("")
1@135x3(shirt off)
3@185x5("")

Palms facing rolling DB ext
1@20'sx10
3@30'sx10


Had a decent session. I wanted to hit a heavy double in the shirt, but with the lack of spotters I decided to leave it at a single. 355 is my best ever bench in the shirt. This time I got to about 1-2" from touching, but it went up well.

4/27
Squat and heavy DL
Squat(viking brief)
1@145x3
1@245x3
1@325x3
2@325x3(14.5" box)

Deadlift(Conv/Metal DL/ No belt)
1@135x5
1@225x1
1@315x1(straps up)
1@405x1("")
1@455x1(""/5 lb PR w/ no belt)
1@455x1(w/out rolling the bar)

Close grip cable rows- 4x8
Face pulls- 5x10-12


Good session. Felt good pulling conventional w/out the belt again. I think I prefer the Max DL over the Metal though since the Metal is more uncomfortable and put me in a worse starting position in my mind.

Paul Stagg
05-02-2005, 07:00 AM
Are you doing the heavy squatting off a box?

Chris Rodgers
05-02-2005, 04:06 PM
This coming week or what I did already?

Whenever I use a box I note it next to where I lifted. Usually I right box squat as the movement and the height next to it.

This week I will do speed doubles with the SSB on Wednesday and the 545x3 in gear will be a free squat.

Santiago
05-04-2005, 07:25 PM
Holla

Looks good mang, when's the next meet?

And is your name still the same on IM? Mine is.

Chris Rodgers
05-08-2005, 06:25 PM
Next full meet will most likely be in October. Plenty of time to get my squat up to 700. My AAPF record has been bumped to 650 so I have to break that. :P I'm not on AOL anymore.


5/7
Heavy sq/dl
Squat(Viking briefs)
1@145x5
1@235x3
1@325x1
1@415x1(canvas/straps down)
1@505x1(belt on)
1@545x3(20 lb PR/wraps on)
1@590x1(straps up/very easy)

Deadlift(sumo/Viking briefs)
1@135x3
1@225x1
1@315x1
1@405x1
1@500x2(40 lb PR double/Very easy)

Lats- 4 sets
Leg ext- 3 sets
Leg curls- 3 sets


Great day today. I hit a few big PR's and definitely left a lot in the tank. Everyone was kicking serious ass and the atmosphere was just setup for everyone to hit PR's. In two weeks I will repeat the squat part of this workout and hopefully go 560x3 w/straps down and 610x1 w/straps up.

The sumo deads felt awesome as well. Next time I pull sumo(which might be like 4-6 weeks or so) I'll go heavier in the briefs and see how it goes. I think I can pull a lot in the briefs. Til then I'll continue to pull conventional with no belt for most of my training.

Chris Rodgers
05-09-2005, 09:18 PM
5/9
Heavy bench
Bench press(middle finger)
1@135x1
1@185x1
1@225x2
1@275x1(Double Denim)
1@315x1
1@345x1
1@365xmiss
1@340x2(last rep ~1" from touching)

Flat DB press
1@50'sx7
1@65'sx3
1@75'sx12

Palms facing lying db ext
1@20'sx10
2@30'sx10
1@30'sx12


Pretty good session. 365 felt like crap from the get go. Dropped down to 340 for a strong double. The second rep almost touched. In two weeks I'll go back in the poly and try and hit a single.

Chris Rodgers
05-12-2005, 07:18 PM
5/11
Speed sq/Heavy DL
Box squat(Metal briefs/14.5" box/SSB)
1@245x2
1@265x2
4@285x2
2@305x2

Deadlift(conv/Metal brief/no belt)
1@135x3
1@225x1
1@315x1
1@385x5(PR w/no belt)

Close grip cable rows
1@100x7
1@140x5
1@170x5
3@190x5

Wide grip chins
1@BWx6
3@BW+25x5


Good session. My hip flexor was a bit sore for a few days, but it felt ok to squat and my speed was good. Then I pulled a nice deadlift PR with no belt. I haven't done a max 5 conventional in a long time, so I'll have to look back to see what my PR is with a belt.

bill
05-13-2005, 07:08 PM
Good lifts as always, nice to see those raw numbers. Once you move up wt classes your'e lifts will probably soar.

Chris Rodgers
05-15-2005, 09:37 PM
Thanks Bill

5/14
Heavy Squat
Squat(viking briefs)
1@145x5
1@235x3
1@325x1
1@415x1(w/canvas/straps down)
1@505x1(w/belt)
1@560x3(15 lb PR triple/knee wraps)
1@610x1(straps up/very easy)

Squat(raw/wide stance)
1@145x3
1@195x3
1@235x1(w/belt)
1@270x1
1@300x3
1@235x3(15.5" box/~1" high)
1@285x3("")
1@325x5(PR/"")


Another good Saturday. Didn't feel too good coming in. My back still felt a bit sore. I was gonna do chains or bands, but there was straight weight on the bar, so that's what I did. Bumped up the triple again and it wasn't as easy, but I kept my arch good which allowed me to complete the reps. I put on a few lbs this week which defintely tightened up the suit a little. I followed that up with an easy single with 610. I actually hit it a little too hard that I leaned back into the spotters when I locked it out. That's fine though...just have to add more weight. ;)

Chris Rodgers
05-16-2005, 06:34 PM
5/16
Bench
Decline press(middle finger)
1@135x5
1@185x3
1@225x3
1@235x3(comp grip)
1@245x2(comp grip)

Flat DB press
1@35'sx12
1@50'sx28(PR)

Palms facing DB ext
1@20'sx12
3@30'sx12


Only me and big Bill today and I wasn't feeling anything heavy(a little achey), so I went to a high rep set of dumbells and finished with some tricep work. Next week will be shirt work.

bill
05-16-2005, 07:48 PM
Good job on the lifts, thats alot of squats.

Chris Rodgers
05-29-2005, 04:45 PM
Been lazy with updating, here's recent sessions:

5/21
Heavy squat
Squat(Viking briefs)
1@145x5
1@235x3
1@325x1
1@415x1(w/canvas straps down)
1@415+2CHx1(w/belt)
1@415+4CH
1@465+5CHx1(straps up)
1@505+5CHx1(w/wraps/PR ~705 at lockout)


Felt pretty strong squatting. The last set actually went up pretty strong and even though it was ~705 at the top, I had good control out of the rack and was able to hold it strong after locking it out. The only problem was I strained a muscle in my neck and decided it was best to shut it down. I'm now writing this 5 days later and my neck feels fine, so it was probably for the best. Felt good since I hadn't done heavy chains in a good while.


5/23
Heavy bench
Bench press(comp grip)
1@135x3
1@185x1
1@225x1
1@275x1(Metal poly)
1@305x1
1@330x1
1@340xmiss(touched/very good pop, top end is very weak right now)

Lockouts(floor/med/pin 3)
1@135x5
1@225x3
1@275x3
1@315x5


That was it. I got the magic touch shirt adjustment like only Peter C. can give and it felt great. The only problem is that with the lack of Monday night training partners for quite some time now, my top end has been neglected a ton. I have not done regular boards or bands for quite some time and the weights feel heavy in my hands. This will be corrected soon enough and I should be hitting some good weights in the shirt. The weight felt very good in the bottom and I got great pop.


5/25
Speed sq
Box squat(14.5"/SSB/metal)
1@265x2
1@285x1
3@305x2
2@325x2

BB rows(comp grip)
1@135x5
1@185x5
2@215x5

Wide grip chins
2@BWx10

Face pulls- 4 sets


Good session. Speed was good, BB rows felt pretty easy. I'll try and work with these for a few weeks.


5/26
Bench assistance
Seated DB press
1@35'sx6
1@45'sx6
1@55'sx6
1@65'sx6

Flat DB press
1@40'sx7
1@55'sx26(PR)

Palms facing DB ext
1@20'sx10
1@30'sx12
2@35'sx10

Chris Rodgers
05-30-2005, 06:31 PM
5/30
Heavy bench
3-board press(comp grip)
1@225x3
1@255x3
1@275x1
1@295x1
1@310x1(10 lb PR/easy)

Bench press(DD/comp grip)
1@310x4(miss 5/no touch)


Flat DB press
1@60'sx5
1@75'sx2
3@85'sx6


Good session today. I looked back and saw that I haven't done 3 boards in ages. The heaviest I could find was a single with 300, so I'm assuming that was my best. 310 felt pretty strong today, I think I was definitely good for 320 or so. Then I just decided to do some reps in the shirt with the same weight, just to get used to some weights in my hands again. Finished with 3 heavy sets of 6 on dumbells. These felt good and I left a little in the tank on those sets.


Wednesday I will do my speed squats and then follow with heavy sumos in gear. Should be fun.

Chris Rodgers
06-09-2005, 07:19 PM
6/8
Speed sq/dl
Box squat(Metal/14.5"/SSB)
1@245x2
1@265x2(belt)
1@285x2
5@305x2
1@325x2
1@345x1
1@365x1

Deadlift(conv/on 3" block/Metal/no belt)
2@225x1
8@315x1
1@365x1(belt/off floor)
1@405x1(no belt/ off floor)

BB rows(overhand/comp grip)
1@135x6
1@185x3
2@205x5
1@205x8

Close grip cable row
1@150x15

Abs- 4 sets


Good session. First session since being out in Detroit to help out and watch the Seniors. It was a great show....very long and draining just to watch!! All our guys and gal did great and represented the team very well! Congrats on all the PR's hit.

My speed felt pretty good today even though it was extremely hot. I was sweating a lot, but I got the sets done fairly quick. The deads I pulled standing on a 3" block. The idea was to put the belt on for the 2 singles off the floor at the end, but with those briefs on and a tight belt it was hard to position myself at the bottom, so I took it off for the 405. The lockout was a little slow on the last one, but considering I had just done a ton of sets and just taken the belt off from the last one I was pleased with it. This Saturday I hope to hit a heavy squat in full gear.

Chris Rodgers
06-13-2005, 03:12 PM
6/9
Bench assist
Flat DB press
1@30'sx6
1@50'sx5
1@60'sx24(PR)

Tricep pressdowns- 4 sets
Face pulls- 4 sets


That's it. It took about 15 minutes to do this workout. I was all by myself and pretty damn sore from yesterday. I'll take it. Now I should be fresh for Saturday.

Chris Rodgers
06-13-2005, 03:15 PM
6/11
Heavy squat
Squat(Viking briefs)
1@145x5
1@235x3
1@325x1
1@415x1(canvas/straps down)
1@505x1(belt)
1@555x1(straps up)
1@605xmiss(wraps on/got buried)
1@505x1(straps down/no wraps)
1@565x1(wraps on)
1@620x1(5 lb straps down PR)
1@645x1(30 lb straps down PR/10 lb all time PR)

Squat(raw/belt only/wide)
1@145x2
1@195x2
1@235x2
1@285x1
1@285x2
1@305x3


That was it. I didn't feel too strong coming in. I was a bit sore and having not squatted heavy in 3 weeks was a little too much for me. When I took 605 down with the straps up, I was out of my groove and couldn't recover out of the hole. I decided to finish with straps down and although I got rounded over on the 645 set I still fought through it. I have a lot of time before my next full meet so I may make some adjustments to the straps on the suit so hopefully the weight will feel better on my back.


BWT- 159.5

KevinStarke
06-13-2005, 04:23 PM
How much did a bench shirt help your max bench? Just curious because im planning on competing regularly and everyone is using bench shirts so im just wondering what kind of success you had with one.

Chris Rodgers
06-13-2005, 08:23 PM
Hey Kevin. It really depends on the lifter, your strengths/weaknesses and who is going to help you and teach you how to use the shirt. I've seen people get 10-20 lbs from a shirt. I have also seen big guys get ~300 from a shirt!! I consistently get around 80-100 lbs from my shirt over my best touch and go raw bench. I use double ply open back shirts and have worked in them a lot. Hope that answers your question.


6/13
Heavy bench
Bench Press(comp grip)
1@135x3
1@185x1
1@225x1
1@275x1(Metal Poly)
1@305x1
1@330xmiss(lockout)
1@330x1(touch)

5-board press
1@275x3
1@315x3
1@365x1

Flat DB press
1@60'sx4
1@80'sx2
2@90'sx6

DB curls- 3 sets


Good session today. I had Pete help me with the shirt again and it felt great. My top end still needs to be brought up, but my bottom end feels very good and I feel comfortable and very strong in the bottom portion of the shirt reps. Once my top end moves up I should be hitting some decent weights. The first set with 330 I was attempting to keep the bar higher, and tuck it low at the bottom. This is odd for me so the second try I just brought it out low and took it straight down. Was able to touch ina great spot and got some good pop. Lockout was very slow, but that will come. I did a few sets of 5-boards and then my back said it was time to stop arching, lol. Finished with some dumbells for two strong sets wityh the 90's. I think I had another 2 reps in me on each set. Next week I'll bump the reps up to 7 or 8.

KevinStarke
06-13-2005, 08:27 PM
That helps alot. I was looking at singe/double play inzer bench shirts actually, been pondering getting one. My bench is 315 raw which i see as pretty solid. I'm trying to get to 405 however and you seem to have made great gains using one, not saying i will just figured i'd give it a shot... cause i want that 4 plates... so bad...

Sick routine by the way

Chris Rodgers
06-13-2005, 08:38 PM
Do you do much top end work? Like lockouts and board presses?

Just going by your raw strength, if you get your top end up to par and had some training in a decent shirt, you should easily be able to break the 400 barrier by the end of the year, perhaps much sooner.

KevinStarke
06-13-2005, 08:50 PM
I do lockout work yes, but not enough board presses i would say. I need to get ahold of some boards. So the bench shirt really helps the bottom work and i just need to hit the top work hard to even it out?

KevinStarke
06-13-2005, 08:52 PM
Just going by your raw strength, if you get your top end up to par and had some training in a decent shirt, you should easily be able to break the 400 barrier by the end of the year, perhaps much sooner.


haha, seeing that makes me a happy man! i'll definitelly have to get ahold of a bench shirt. What would you suggest, 1 play or 2? and open or backed?

Chris Rodgers
06-14-2005, 02:51 PM
That all depends on the federations you plan to compete in. I would check what they allow. I compete in the AAPF/APF and prefer to use double-ply open backed shirts.

KevinStarke
06-14-2005, 09:38 PM
Why do you prefer open back as opposed to closed or velcro?

Chris Rodgers
06-15-2005, 09:34 PM
I prefer open back because it is much easier to get on and off and you have more room to play with adjustments.


6/15
Speed squat
Box squat(metal/SSB/14.5")
1@265x2
1@285x2
4@305x2
1@335x2(add DD briefs)
1@375x2
1@405x2
1@425x4(PR)

Close grip cable rows
1@150x5
1@180x5
1@190x5
1@200x5

Abs- 4 sets


Had a good session today. I am planning on using my DD briefs over my other briefs instead of my canvas this weekend, so I wanted to try it today. I haven't used them in a while, but it went very well. If I could have kept my arch longer, I could have hit more than 4 reps on the last set. With the SSB though, it gets harder with every rep.

I was pretty shot after that and it's very hot in my basement so I just did a few sets of lats and abs and was done.

KevinStarke
06-16-2005, 06:21 AM
Sounds good man, great session too

Chris Rodgers
06-23-2005, 05:29 PM
6/20
Heavy bench
Bench press
1@135x3
1@185x3
1@225x2

4-board press
1@275x3
1@305x3(5 lb PR)
1@320x1
1@335xmiss
1@335x1(10 lb PR)

Flat DB press
1@60'sx6
1@80'sx2
1@90'sx8(PR)
1@90'sx7

Curls- 3 sets


Good session. I had a very long weekend spent at the Jersey shore/Atlantic City and winded up in a casino from Saturday night until Sunday afternoon. Needless to say I had very little sleep and wasn't so sure what to expect on Monday's workout. I still managed to feel pretty good and hit a few PR's. This Saturday after I squat I am going to do some heavy band work on boards for bench.

Chris Rodgers
06-23-2005, 05:51 PM
6/22
Speed sq
Box squat(14.5"/Metal/Straight bar)
1@285x2
1@305x2
6@325x2

SLDL(on 3" block/no belt)
1@135x3
1@225x3
1@275x3
2@315x3

1-arm DB rows
1@55x6
1@80x6
2@100x8

Face pulls- 3 sets
Abs- 3 sets


I'm not a big fan of walking out my speed squats with the straight bar because the bar tends to move on my back as I set up. I still managed and my speed was pretty good. Also, my back felt fresher than when I use the SSB. I figured I'd cycle in some SLDL, since I haven't done them in ages. They kicked my hammie's ass!! Hopefully this Saturday I can do some heavy work with the WHOLE GROUP! ;)

KevinStarke
06-24-2005, 08:35 AM
awesome workouts man! great board presses and nice speed squats. The competition is comin up soon and im hoping to go test some shirts out after that. Maybe my bench will catch up to yours soon. My squat and dl have a wayyyyyyyys to go though. Again great sessions man keep it up.

Chris Rodgers
06-27-2005, 06:11 PM
6/25
Heavy squat/bench
Squat(viking briefs)
1@145x5
1@235x3
1@325x1
1@415x1(ADD DD briefs/belt)
1@505x1
1@505+2CHx2 (wraps on/~585 at top)
1@525+3CHx1(~645 at top)


2-board press(2 doubles minis/~200 at top??)
1@45x3
1@95x3
1@135x3
1@155xmiss
1@175x1(DD)
1@200x1
1@225x1
1@250x1
1@275x1

Lats- 4 sets


Didn't feel too strong squatting, but the heavy band-tension(for me) board presses felt great. With the Peter C. shirt adjustment and keeping my arch up nice I was able to go much higher than I originally expected. The last set was actually very strong, but my back decided that was the last set it wanted to arch for, so I listened to it. I will do these heavy tension board presses every third week, increasing the tension each time. Hopefully these will help to cure my top end weakness.

Chris Rodgers
06-27-2005, 06:38 PM
6/27
Light bench
Bench press(pinky/middle finger and comp grips)
1@95x5
1@135x5
5@175x5

Standing Shoulder press(Ez curl bar)
1@65x5
1@95x6
2@115x6

Curls- 4 sets


Took it nice and light today. Triceps were still beat up from Saturday. Next week I'll be back in the shirt for full range work.

KevinStarke
06-27-2005, 06:49 PM
nice workouts man, nice looking squats too even though you didnt feel too strong

Chris Rodgers
06-29-2005, 06:21 PM
6/29
Speed sq/dl

Box squat(14.5"/SSB/Metal)
1@245x1
1@265x2(belt)
4@285x2
4@285x2(14.0" box)

SLDL(on 3" block/no belt)
1@135x3
1@235x3
1@285x3
2@335x3

Power shrugs(mixed grip)
1@245x7
1@335x7
2@405x7

Close grip cable rows
1@100x7
1@150x7
1@170x7
2@170x9

Abs- 4 sets


Good session today. I kept the weight a bit lower on the squats and used much shorter rest than I have been. Felt much better, so I pulled a mat out for the last 4 sets. All easy and fast. Bumped up the SLDL 20 lbs and still felt pretty strong. Hardest part is getting the first rep off the floor. Figured I'd do some shrugs to get some heavy weight in my hands since I won't be pulling a heavy rep off the floor for at least a few more weeks. These felt strong as well. This Saturday I plan to squat heavy with a green band.

Chris Rodgers
07-03-2005, 02:50 PM
Since the gym closed early, I was able to do every set up until I was about to try for a PR. Oh well, I should just be fresher for next week.

7/2
Heavy squat

Squats(Viking briefs)
(+ blue band/ ~170 lbs tension)
1@145x3
1@235x1
1@325x1(canvas on/straps down all sets)
1@415x1(belt on)
1@470x1(w/knee wraps)


My PR with a Blue band is 515. The 470 set felt very fast and I was using my older canvas wwhih is a little looser. Next week I'll go straight weight.

KevinStarke
07-03-2005, 08:42 PM
awesome sessions man, great squatting all over the place

Chris Rodgers
07-04-2005, 05:31 PM
Thanks man.

7/4
Heavy bench
Bench press(comp grip)
1@135x3
1@185x3
1@225x4(1 rep PR)
1@225x2
1@225x3

Lockouts(floor/med/pin 3)
1@225x5
1@275x3
1@315x3
1@345x5

Flat DB press
1@60'sx4
1@70'sx2
1@80'sx12(PR)

Face pulls- 2 sets
Curls- 2 sets


Had a good session today, even though it was supposed to be heavy shirt work(all you fat bastards at your barbeques :wink: ) Managed to hit a raw PR and even a rep PR on dumbells. I kept up the top end work with a decently heavy set of 5 on lockouts. Next week I will definitely take some full range singles in the shirt!

KevinStarke
07-04-2005, 08:55 PM
great session man. wow, a bench shirt really brings you up that much? I mean whats your RAW bench, 245, 255?

Chris Rodgers
07-06-2005, 09:33 PM
Yep

7/6
Speed sq/dl
Box squat(14.5"/SSB/Metal)
1@245x1
1@265x2(add belt)
4@290x2
4@290x2(14.0" box)

SLDL(off floor/no belt)
1@135x3
1@225x3
1@315x3
2@355x3(bot sets were rather easy)

BB rows
1@135x8
1@185x5
2@225x5

V-grip chins
2@BWx10

Abs- 5 sets


Had another good speed session. Just bumped the weight 5 lbs and my speed was very good again with short rest. I think my speed increased on the last few sets. I did the SLDL from the floor this time instead of standing on blocks. The two sets were both very easy, so next week I'll bump it up again. I also cut the straps on my canvas so they are much more narrow. Can't wait to try it out on Saturday!

bill
07-12-2005, 03:45 PM
Chris does the (box speed) seem to be the best thing to help with speed?

dw06wu
11-02-2005, 09:08 PM
Where is Chris???

Chris Rodgers
03-17-2006, 08:50 PM
I'm back.

3/17
Heavy squat

Squat(DD briefs)

1@155+Green bandx1
1@245+Green bandx1

no bands from here on out

1@460x1(Canvas/straps down/belt)
1@530x1
1@575x2(PR/strong)


Rack lockouts(Sumo/short ROM/Raw)

1@135x3
1@225x3
1@315x1(belt on)
1@405x1
1@495x1
1@545x1


Seated Hamstring curls

2@120x20


Abs/obliques- 6 sets


Had a good session tonight. I decided to squat tonight since I didn't want to skip it(everyone is going down to a meet tomorrow). It worked out well. By the time I got there the big fellas had a lot of weight on one monolift and the other guys were setting up for their speed work. I hit my first few warmups with their setup, which had a green band. Since the big fellas had 2 sets of 100 lb plates on the bar, I had to take 460 for my first straight weight set. This was fine. I decided to bump my double PR from 2 weeks ago up 10 lbs. I put the first rep at ~ parallel and brought the second one nice and deep. I am very happy with this. My hips and hamstrings felt torn up all week, but I still put up a big squat. I think I am going to get knee wraps on soon, so I can start pushing over 600 as we get closer to the meet.

I did some short ROM deads, just to get the heavy weight in my hands. My hips/hammies weren't ready for off the floor. Then I did some light high-rep leg curls to get some blood in that area and finished with some ab work. I'm definitely excited to see how the rest of this meet prep works out.

Sidior
03-19-2006, 10:28 PM
impressive squats....how far away is the actual meet?

Chris Rodgers
03-20-2006, 07:14 PM
The meet is May 20th. So that workout was 9 weeks out.

3/20
RAW bench and assistance

Decline press(comp grip)

1@095x8
1@135x5
1@185x5
1@225x3
1@235x5
1@245x4(PR/missed 5)


Hammer Strength Incline press

1@090x10
1@180x10
3@230x5


Incline DB press

1@45'sx8
1@60'sx6
1@70'sx6
1@75'sx5


Close grip bench(~45 second rest between sets)

2@135x5
2@145x3
2@155x2
2@145x2
2@135x4


Tricep Cable ext superset- 4 sets



Ouch. Did plenty of sets today. My triceps should be hurtin for a few days, lol. Declines felt pretty solid and I managed a small PR. Then I worked up to some sets of 5 on the Hammer Strength. I like those. I think next week, on my lighter week, I'll do that for sets of 10. Then moved onto to DB presses, which I seem to feel weak on lately, even though my other raw pressing is all up. I'm gonna have to recheck the PR's on those to find out. The sets with 70's and 75's were decent, but I know I have done at least 80's for those kind of reps on incline in the past. Then I just tried something different to finish off my triceps. I did very short rest close grips. The first 4 sets or so were easy, then my arms just started to give out real fast in the middle of a rep. These should leave me hurtin.


Tomorrow I'll be doing a split session with SSB box squats back at Maddhouse, before going to Gold's for the RAW work. :P

Chris Rodgers
03-21-2006, 08:35 PM
3/21
Squat/dl

Box squat(SSB/14.5"/Loose Viking brief)

1@155x5
1@245x3
1@305x2(belt)
1@365x3
1@335x1(switched to old Metal Pro briefs)
1@365x5


Leg press(narrow/deep)

1@180x8
1@270x6
1@360x5
1@410x5
1@450x5


Deadlift(Conv/RAW/no belt)

1@315x1
1@375x1
1@425xmiss(lost grip/no chalk)


Plate loaded lat pulldown

1@90x7
3@135x7


BB rows(overhand/comp grip)

1@135x5
1@185x5
1@185x8
1@205x6


Leg ext- 3 sets

Leg curl- 3 sets

Calf raises- 3 sets


Today was good and bad. It was good that I box squatted because I realized I suck at them, lol. I haven't done them in like 2 months and they were weird as hell. I figured I'd be able to do a few easy sets of 5 with 365. The first set I got 3 and it sucked, so I switched to my old briefs. These felt better and I managed a fairly easy set of 5. I'm not sure if I should do these for speed or for like a 3-5 sets of triples or 5's type of thing as I go into the meet. I'll have to go by feel.

Then I went over to the gym. I felt pretty shot, I ran out of caffeine pills and this is a pretty long/nasty workout. Plus, I didn't bring chalk so that limited any deadlift/shrug and heavy lat work I could do. My buddy Joe was pulling so I figured I'd try for a quick beltless PR(which is 415). I had it in me strength-wise, but the bars there have no knurling and I had no chalk so I lost the grip around the knees. SO I just moved on and finished with lats and assistance stuff. My hip and hammy are still feeling beat up, but as long as I continue to squat strong on Saturdays, I'll live with it til the meet.

BWT- 162

Chris Rodgers
03-23-2006, 06:32 PM
3/23
Delts and assistance

Hammer Strength BTN Press

1@050x12
1@090x10
1@140x10(PR)
1@150x8(PR)
1@160x6(PR)


Seated DB press

1@40'sx8
1@50'sx8
2@60'sx8


Side raises- 2 sets

Rear delts- 2 sets

Curls- 6 sets :shock:


Had a good, quick session today. I felt real strong on the pressing. A lot better than last week. I am benching on Saturday after squats, so I didn't do any tricep work and kept the extra workload light.....except for all those curls, lol.


Saturday I am thinking of going heavy in the squat with a green band(this week I am going to start using straps up and wraps). Then I will do shirt bench work.


BWT- 163.5

Chris Rodgers
03-28-2006, 07:28 PM
Saturday and Monday's Sq/Be
3/25

Squat with green bands- up to 525x1(full gear/straps up)...didn't feel too strong.

Shirt Bench(tried Eric's Ultimate Denim)- 225x1, 275x1, 315x1, 335x1, 365xmiss....again, not so great. Next time I'll use my denim.


3/27

Declines- up to 185x10, 205x7(med grip)

Inc DB press- up to 55'sx17(PR)

Dips- BWx2x15

Tricep ext- 5 sets


I didn't sleep well and missed some meals between Thursday and Monday, but I'm back on track now. I lost a few lbs and felt a bit weak, but the lbs are back and I feel good now. Back to business as usual.

Chris Rodgers
03-28-2006, 07:39 PM
3/28
SQ/DL assistance

Leg press(narrow/deep)

1@090x12
1@180x10
1@270x5
1@360x5
1@450x10(PR)


SLDL(RAW/no belt)

1@155x5
1@265x5
2@325x5


Plate loaded lat pull

1@090x7
1@180x7
2@225x7


1-arm DB row

1@70x8
1@90x6
1@90x8


Pull thrus

1@100x15
1@150x15
1@200x12


Calves- 4 sets


Had a good session today. I actually moved fast and got this done in under an hour which is good for me. Not squatting helped speed things along. I just felt another wide squat day was not smart with my hip/hammy still feeling tight, so I skipped squats. Plus, I'm squatting on Friday night this week instead of Saturday because of the meet. So this way I should be fresher. Pull thrus felt good. I hadn't done those ina long time. I racked one machine and found another with 50 more lbs. I racked that one pretty easy. Later I found one with 250 lbs, so next time I'll use that one.

Chris Rodgers
03-30-2006, 06:05 PM
3/30
Delts and assistance

Hammer Strength BTN Press

1@090x10
1@140x10
1@160x6(matched PR)
1@170xno rep(Couldn't get the first rep up in position)


Seated DB press

1@40'sx8
1@50'sx4
1@60'sx2
2@65'sx4(PR)
1@45'sx20(PR)


Face pulls- 4 sets

Reverse pec deck- 3 sets

V-bar tricep cable ext- 4 sets

Curls- 5 sets(just for D.J. )


Felt good today. The only thing I need to do different in this workout is warmup better. In the past when I did shoulders it was after benching. Now I start off with them. I think I should do a few light sets of laterals and presses with the bar before starting. Today I just did 1 set of 20 with the bar before I started and this wasn't enough. If I could get the weight up on the HS press, I could do some reps with 170. Starting in the bottom position is tough on those. The DB presses felt strong. I was hoping for 5-6 reps with the 65's, but I don't think I ever went above 60's on seated presses, so either way it's a PR. Then I did a high rep set with the 45's. I did 55'sx17 on Monday on Incline press, so I figured I could do about the same with the 45's. Got a few extra in.


Tomorrow night I squat.

Chris Rodgers
04-01-2006, 04:55 PM
3/31
Heavy sq/dl

Squat(DD briefs)

1@155+Green bandx1
1@235+GBx1
1@325+GBx1(canvas/straps down)

No bands from here on out

1@460x1
1@530x1(straps up)
1@585x1(knee wraps/very easy and fast)


Then I moved onto "deadlifts". I soon learned that I can't deadlift anymore. I completely sucked and couldn't even pull 10 lbs under my raw PR....with briefs and a suit on. This is not so great being 7 weeks out. I know not doing box squats has really weakened my bottom end speed. I will hoepfully fix this problem with 7 weeks worth of box squats, pull thrus and speed pulls against bands. We'll see in 7 weeks if it works.

I was very happy with the squats though. I felt I had 585 for a triple easy in me. It actually felt good on the last set with the straps cranked tight too.

dw06wu
04-03-2006, 12:16 AM
585, man that is great. Good to see you're still kickin' ass Chris. I'm sure the DLs will come back.

Clifford Gillmore
04-03-2006, 04:46 AM
Your workouts a very inspirational for someone like me just starting out, just absurd numbers!

Bob
04-03-2006, 07:07 AM
Chris.. freaking A Dude!!! Your lifts are impressive... and those old video posts of yours are insane. I read some of your journal.. and other posts.. but I got one general question for you...

When did you realize you had such freakish strength?

Good luck on the new training... and looking forward to your new PRs in 7 weeks.

Chris Rodgers
04-03-2006, 03:55 PM
Thanks a lot guys.

I wouldn't say "freakish" strength. I get humbled very easily by training around some of the strongest people in powerlifting and going to meets where the women in my weight class outlift me, lol. I have come a long way though and for a skinny bastard I have a decent squat. Hopefully the rest of this training cycle will go well and I can have a big meet full of PR's. Only time will tell.

Thanks again guys.

Chris Rodgers
04-03-2006, 06:13 PM
4/3
RAW bench and assistance

Decline press(comp grip)

1@095x8
1@135x5
1@185x3
1@225x3
1@235x3
1@245x3
1@255x3(last rep had the ole finger-tip assist...new spotter )


Flat DB press

1@55'sx6
1@75'sx4
1@90'sx6
1@90'sx4
1@60'sx20


Short ROM rack lockouts

1@225x5
1@275x3
1@315x3
1@335x4(each rep held for 3-5 seconds)


Cable tricep ext- 5 sets


Felt pretty good today. All the declines felt pretty strong. The 255 for a triple would have been a PR, but I'm not sure if I would have got it without the assistance anyway, so I'm not too mad at the spotter. 90's is the heaviest I have gone with dumbells in a while and the first set was strong. I thought I could do 5-6 on the second set, but 4.5 was all I had, lol. The I did another high rep set to finish those off. My triceps were a little fried, but I figured I should get a decent weight in my hands. 335 on lockouts feels like what 405 used to feel like. I really need some top end work bad. Considering my raw strength is as strong if not stronger than ever, it sucks that things feel heavy at the top. I have to do boards this week!!

Tomorrow I'll do my box squats then go to the gym for assistance work. If my new briefs come it will be very hard not to put them on.

Pup
04-03-2006, 06:51 PM
What briefs are you getting next Chris?

Chris Rodgers
04-03-2006, 08:06 PM
The new Metal briefs called the ACE. I just hope they fit. :dj:

Chris Rodgers
04-04-2006, 08:56 PM
4/4
Speed sq and assistance

Box squat(SSB/14.5"/Metal)

1@155x5
1@245x3
3@285x2(belt)
3@295x2
2@305x3(13.5" box)


SLDL(RAW/no belt)

1@155x5
1@265x3
1@355x5(easy)
1@375x3(belt/easy)


BB rows(Comp grip)

1@135x8
1@185x6
1@205x6
1@205x8

1-arm DB row

1@75x8
1@90x8
2@100x8


Pull thrus

1@120x12
2@200x15(all reps paused in the bottom)


Good session today. Box squats felt so much better, even though my back was cramping like a bastard. All the sets were very easy and fast. Then I went to Golds for the extra work.

Started there with SLDL. Hit a few very easy work sets. I should be able to bump those up without too much trouble next time. Hit my lats pretty hard next and that stuff felt strong too. Finished with the pull thrus. Someone was using the 250 stack for their 20 lb double overhead bicep curls, lol...so I had to use the lower stack(I was in a hurry). Since the weight was easy, I did a long pause at the bottom of each rep before exploding up. I'm really liking these. I forgot how good they were. Next week I'll use the bigger stack or just slap a plate on there.


BWT- 164.5

Chris Rodgers
04-06-2006, 06:32 PM
4/6
Delts and assistance

Hammer Strength BTN Press

1@090x10
1@140x10
1@160x8(PR)
1@170x4(PR)


Seated DB press

1@50'sx5
1@60'sx2
1@70'sx4(PR/never went this high before)
1@50'sx16(PR)


Rear delts- 4 sets

Rolling DB ext

1@30'sx10
3@30'sx8(short rest)


Curls- 5 sets


Felt good today. I'm officially huge. I think I scare people. :bow: :rolleyes: Seriously though, I am heavier than I ever have been before and I don't feel like I put on any fat from when I was 10 lbs lighter. It must be the Muscle Milk. :dj: Hopefully I will keep gaining to the point that I weigh ~168-169 at night. That should make my morning weight right at 165ish. That would be sweet.

Chris Rodgers
04-08-2006, 05:33 PM
4/8
Heavy sq/dl

Squat(DD briefs)

1@145x3
1@235x1
1@325x1
1@415x1(Canvas straps down)
1@505x1(belt)
1@555x1(straps up)
1@605x1(knee wraps/ EZ was told I just broke parallel)
1@655x1(10 lb gym PR/think I cut this one slightly above or parallel...couldn't breathe)


Deadlift(conventional/Metal DL)

1@135x2
2@225x1
1@315x1(belt)
1@405x1(straps up)
1@485x1(10 lb PR)
1@500x1(25 lb PR)


ABS- 5 sets


Great day today. I was very happy with my strength, just not happy that I can't hit consistent depth with the straps up still. I still need a lot more work straps up so I can feel more comfortable. There was so much pressure from the tight straps and belt that I could barely get my air and breathe on the last rep. I just popped up, but from the front view video it looked a little high. I was just happt that it came up strong. Next week I will squat ~585-605 as many times as it takes until I can hit depth easily with those weights(which should be openerish).

Then I decided to pull heavy conventional. I hadn't done a heavy conventional in a suit for a while. I had recently pulled a a few raw conventional PRs, so I figured I was good for one. My off the floor strength blows away my lockout power, so if I can bring that up a bit with some band work, hopefully I will be close to mid 500's in the conventional. I like the fact that you don't have to be as perfect with your technique like on sumo, or worry about feet slipping. What I don't like is that too much use of a Metal DL suit may turn you into a woman. Not testicle-friendly at all. I have 6 weeks to decide to pull conentional or sumo at the meet.


I'm glad we had lil Jay up to squat with us today and motivate me to hit a few PR's. He has gotten so freakishly strong it's disguting. If he ever gets some real squat gear and used to the monolift he is going to blow me away by over 100 lbs. Just happy he isn't going to be a bitch and he's gonna gain weight and go 181 for the meet. Right Jay??


BWT- 160

Chris Rodgers
04-10-2006, 08:13 PM
4/10
Bench assistance

Decline press(comp grip)

1@095x10
1@135x5
1@185x5
1@225x1
1@250x1
1@265x1(5 lb PR or tied my old PR)
1@275x1(definitely a PR)
2@245x3
1@225x7(nothing left)


Incline DB press

1@45'sx6
1@65'sx3
1@80'sx6
1@80'sx5
1@60'sx16(PR)


Tricep ext(skulls and cables)- 4 total sets


Felt pretty strong today, but for some reason was getting a shooting pain during some stuff in my left arm. Felt like a nagging tendonitis type feeling. Hopefully that won't start acting up. Funny thing was it bothered me on declines, but I didn't notice it much on the DB presses. Oh well.


I had Peter C. there for a spot, so I figured I'd try for a PR single on declines. It actually went up strong, I think I might have had 285 in me. I was happy with the 275 though and knew I wanted to do some down sets, so I stopped there.

Chris Rodgers
04-10-2006, 08:14 PM
Since I am less than 6 weeks out, I have decided to change my routine(not usually recommended).


This is the new plan to finish out the meet cycle. Main reason: to get better bench work in without interrupting my other training.


Mon- DL and assistance
Wed- bench assistance
Fri- Heavy Sq @ Iron Island w/ Pete
Sat- Heavy Bench @ Iron Island w/Pete


This way I can do heavy Shirt, board and band work from now til the meet. I can still get my heavy squatting in and I will do my deadlift work during the week( with heavy lat and upper back work). On Squat day I will do heavy free squats followed by box squats with the SSB or Blue cambered bar. I like it, Pete likes it. Time to get nasty.

ericg
04-11-2006, 05:56 AM
Nice work bro. Plan sounds good I cant wait to see your numbers at the comp, they are always impressive as hell.

Chris Rodgers
04-11-2006, 06:46 PM
Thanks Eric. :whazzup:

4/11
Heavy DL and back

Deadlifts(Conventional/RAW)

2@135x5
1@225x3
1@315x1
2@405x1(belt)
1@455x2(PR double)


Lockouts(from Kneecap)

1@315x3
1@405x1
1@495x1
2@585x1
1@515x3


Plate-loaded pulldown(wide grip)

1@090x10
1@135x8
1@160x5
1@135x10


1-arm cable row

2@70x8
1@80x6


BB power shrugs(mixed grip off pins)

1@225x6
1@315x6
1@405x8


Wide-grip High row(standing from low cable)- 5 sets(had to feel these out)


Pull thrus

1@150x12
1@200x12
1@250x12(pretty easy, feet were slipping and I was shot)



Had a pretty sick session today. My DL day will be on Mondays from here til the meet. I knew I didn't have to train again until Friday, so I pretty much killed myself. Pulled heavy again, even though I pulled heavy Saturday. I managed a RAW PR by hitting a double with 6 lbs less than my single PR in a belt. The I just wanted to overload the top end a bit(since mine sucks) so I did some short ROM heavy lockouts. So I did 3 sets over 100% of my deadlift max(which should be plenty to shutdown my CNS, lol). Right now my entire upper back is beat to hell. I think if I can pound it into the ground for a few weeks and then rest on the deads ~ 2 weeks out I should hopefully be quite beastly when it comes time to pull at the meet. We shall see. Next week, however, I will do SLDL instead of regular deads, so the load won't be over 90% again. Then I will work more on the high rows and maybe some shrugs again as well as lat work.

My erectors are Ginormous!!

Anthony
04-12-2006, 06:24 AM
Strong deads latty!

Chris Rodgers
04-14-2006, 08:34 PM
Thanks ya jacked bastard.

4/14
Heavy squat

Squat(DD briefs)

1@150x5
1@240x2
1@330x1
1@420x1(canvas straps down)
1@510x1(belt)
1@550x1(straps up)
1@585x1(Knee wraps/went deep but felt like crap)


Box squat(14.25"/SSB/Metal Pro brief)

1@150x5
1@240x1
1@330x1(belt)
1@380x1
1@410x2(PR double)


Physically I felt weak today. Very beat up from the last two sq/dl workouts(went up to 655 6 days ago, then had over 500 lbs for 7 reps or so on some form of pull in the past 6 days). My upper back was shot and things felt heavier than usual out of the rack. That being said I just wanted to take 585 below parallel. It felt crappy and I loosened up a bit, but it still came up. I may have to do a backoff week on squats next week, I'll see how I feel. Somehow I managed a PR double on box squats with the SSB after that. I think I could have tripled it, but I just felt shot so I racked it.

Tomorrow I bench. I need to get my ass amped up for it because I need to kick my top end's ass! I will go full range in the shirt....followed by heavy band tension board work and finishing with the CR/Peter C something you don't even know about bench assistance movement. ;)


BWT- 163.5

Clifford Gillmore
04-15-2006, 01:09 AM
Holy **** on the Squats man!

KevinStarke
04-15-2006, 09:44 AM
Awesome squats Chris, kill your benchwork man

Chris Rodgers
04-15-2006, 11:48 PM
Thanks guys.

4/15
Heavy bench

Bench press

1@095x5
1@135x3
1@185x1
1@225x1
1@275x1(DD)
1@300x1
1@325x1(touched/easy rep...should be opener)
1@340xmiss(put my belt on for this..killed my arch and had to fight to touch, drifted too far back at top...no biggie..weight felt light)


3-board press in rack
(doubled green bands...over 300 lbs tension)

2@045x3
1@095xmiss
1@095x3
1@135x1
1@185xmiss
1@185x1(PR/first time I ever used green bands on bench/over 500 at lockout)


Peter C/CR Something you don't even know about bench movement(SSB)

1@60x5
1@110x3
1@150x3
1@180x3
3@200x3


Chest support row(upper back)

1@1 platex10
3@2 platesx8 supersetted with Reverse flyes 3x10


Very good bench day. My goal was to work up to an opner type number, touch it and press it strong. I did it on the first try so I was very happy. Next week I will do more full range sets in the shirt and try them all with no belt. Hopefully this will keep my arch up and I can see if I can do 340-350 next week. 325 felt real easy.


Then I moved on to some crazy band tesnion stuff with Peter C. He's an animal. He worked up to 600+green bands off a 2-board! Not to be outdone, I stayed with 450 lbs by hitting 185, lol. I was shocked how after a few sets I could really control the weight at the top. Every set I was able to take the weight out, hold it for a few, then start my way down to the boards. Considering how much weight was on there with the tension, I'm very happy with that. I think when I am like 3 weeks out I'll do these again and work them down to the 2-board.


BWT- 160.5

Chris Rodgers
04-17-2006, 07:44 PM
4/17
DL and assistance

SLDL(RAW/no belt)

2@155x5
1@265x3
1@375x5(PR)
1@405x3(belt/PR)


Wide grip pulldowns(to Abs)

1@100x8
1@150x8
1@170x8
1@190x8


1-arm DB row

1@80x6
1@100x6
1@110x6
1@110x8


Pull thrus

1@150x8
1@200x6
2@250x12(all paused)


Calves- 4 sets
Abs- 4 sets


Had a damn good session today. I felt like I had 7 reps in me on the set of SLDL with 375. The 405 wasn't too bad either. I didn't want to go too crazy on the deadlift stuff after how I felt last week. So today I just took the easy PR on those and skipped the rack work and shrugs. That made me feel strong on the assistance work.


On a side note, I have like a 2" long bruise on my left pec close to the shoulder. I kinda tweaked it during one of my sets on Saturday when I was doing the SSb bench movement. Not sure what this means, but it didn't bother me during today's session. It is sore to the touch though. I'll have to feel it out on Wednesday when I do my raw bench work. If it feels funny, I'll rest it.

Clifford Gillmore
04-18-2006, 04:58 AM
Congrats on the PR's man! I think I'll have to scour over your routine and see if I can borrow of it.

KevinStarke
04-18-2006, 07:40 AM
Awesome PR's man, sick strength.

Anthony
04-18-2006, 08:40 AM
When someone hits 405x3 SLDL at a body weight of 160, there's something to be said about strength. Nice work bro. Hope the bruise is just a bruise.

Chris Rodgers
04-18-2006, 03:55 PM
Thanks guys.

Anthony- me too. It hasn't gotten any worse, so I'll see how it feels when I bench tomorrow.

Stumprrp
04-18-2006, 04:34 PM
wow your strong dude! 405 x 3 on sldl is nuts!

Chris Rodgers
04-19-2006, 06:28 PM
Thanks stummp. I'm all back, lol.

4/19
Bench assistance

Decline BB press(comp grip)

1@095x10
1@135x8
1@185x3
1@225x3
1@235x6(either PR or tied it)


Incline DB press

1@55'sx6
1@70'sx6
1@1@85'sx4(PR)
1@65'sx12(PR)


Hammer Strength BTN press

1@090x10
1@140x13(PR)


Chest supported row(Upper back)

1@1 platex8
1@2 platesx10
1@2 platesx8


Seated cable high row(Upper back)-5 sets(something new for me/felt good and went heavier on last two sets)


Curls- 5 sets


Had a good session today. I trained by myself, but was able to get a liftoff for my last set of declines. I hit a few PR's, mostly on reps. 85's is the highest I've gone on inclines, so that is an automatic PR. The upper back work felt good...something I'll be hammering twice a week til the meet since mine is weak as shiat. Then I did the most important work....CURLS! ;)


Then I came home and my new briefs were here. They seem a little bigger than the last pair....hopefully I can get them on.

Chris Rodgers
04-21-2006, 09:24 PM
4/21
Heavy sq/dl

Squat(Metal Ace Briefs)

1@145x5
1@235x3
1@325x1
1@415x1(canvas straps down)
1@505x1(belt)
1@555x1(straps up semi-loose)
1@605x1(knee wraps/fastest squat I have ever done over 600 lbs)
1@665xno rep(I'll explain this below)


Deadlift(Sumo/Ace briefs)

2@135x1
3@315x1(last one with belt)
1@405x1
2@500xmiss( I absolutely suck at sumo now...not happy)



Very good things happened...and not so good things. First off, the Ace briefs absolutely blow away my other briefs. They are thick enough to make the canvas feel tight(like the DD briefs), but then they give me a ton of support and pop from the bottom. These are gonna be sick. Now, I took 605 to what I was told broke parallel on one side and on the other I was told I needed to dip a tiny bit lower....so basically close either way. Then I flew up so fast with it I nearly split the back spotters lip(sorry Lene, you tattoed-Ashley Simpson loving freak). I was gonna be happy with that, but they basically told me I'd be an idiot if I didn't go heavier. So I figured what the hell and loaded 665 on for a 10 lb gym PR. I felt pretty good with the weight and was inching lower and lower. Right when I heard the up command one side seemed to get lighter and it was very odd. After the rep the side spotter told me he thought I was losing it at the bottom and he deciced to help me up. So I basically have no idea whether I would have come up with the weight or not, all I know is it felt good and I thought I was gonna nail it. I was frustrated, but absolutely in no way angry or upset with my training partner(big John). I would much rather have a training partner do what he thinks will prevent me getting injured then allow me to screw myself up 4 weeks out from a meet to hit a gym PR. I stand by his decision and thank him for the spot. Our spotters are the reason I have no fear to get under these weights that could easily cripple me. I have 100% confidence I will always come up, whether by my strength or theirs.


Then onto deadlifts. I wasn't planning on pulling at all today. I should not have gone heavy, but I wanted to see if I could pull in these new briefs. My problem with deadlifts is that 405 always feels the same. On a good day or bady day, it always goes up fast and easy. The only time I know if things are going well is whenj I go up from there. So of course I load it to 500 and just take to horrible attempts at it. I was getting very forward and rounded and had no pop off the floor. So, I'm just gonna have to pull conventional for this meet and then see how training goes afterwards. The meet I hit my PR total in I only pulled 500, so since I plan on having a PR subtotal, I only need to pull around the same for a PR total. We'll see.


BWT- 162.5

Chris Rodgers
04-22-2006, 12:29 PM
4/22
Heavy Bench

Bench press(comp grip)

1@095x5
1@135x3
1@185x3
1@225x1
1@275x1(DD)
1@315x1(touch/easy)
1@345x1(touch/little slow at lockout)
1@350xmiss(couldn't lock my right arm, oh well felt good)


Add 2-board

1@350x1
1@370x1(flat back/back too tight)


Seated cable high row(upper back)- 4 sets
Rear delt reverse pec deck- 4 sets


I felt pretty good in the shirt today. I did all the sets with no belt and I was able to keep my arch better and touched with no problems. 315 was a joke and I touched it easy. Then I adjusted the sleeves a bit for 345, which made it a little harder to touch, but not too bad. I brought it back strong and it was just a little slow at the top. My right arm was lagging a bit today, even though I was getting terrible tendonitis type pain in my left arm. I decided not to do any extra tricep work after that because my back was in no arching mood and my arm was hurting. I just did some more upper back and rear delt work and that's that. Next week I'll do something similar full range and then prob do some insane band tesnion stuff if my arm feels better.


Thanks to Shawna for letting me train at her gym with Eddie+ friends. Thanks everyone.

getfit
04-22-2006, 02:15 PM
Chris, you weigh 162lbs good lord! and lift what you lift

Chris Rodgers
04-22-2006, 03:53 PM
Yea, I'm huge. :P

KevinStarke
04-23-2006, 07:46 PM
Lookin real strong man, I wanna learn a shirt real bad.

Chris Rodgers
04-24-2006, 07:09 PM
Best way is to train with some people who know the shirts well. I get to train with some top-level benchers...if I wasn't so weak I'd be over 400 by now, lol.


4/24
DL and assistance

SLDL(RAW/No belt)

2@155x5
1@265x3
1@335x1
1@395x3(PR)
1@420x2(Belt/PR)


Wide grip pulldowns(to abs)

1@100x8
1@150x8
1@170x8
1@190x7


1-arm DB rows

1@75x5
1@95x3
2@110x8


BB shrugs

1@225x10
2@315x10-12(didn't really count reps)


Zerchers

1@135x5
1@225x5(wasn't feeling these today, so I stopped)


Side bends(reverse with high cable)- 4x8

Abs- 4 sets


Felt pretty good today. The SLDL continue to feel strong everytime I do them. If I could just figure out how to get a carryover to my regular pull I'd be alright. Lat work felt strong and then I was going to do some pull thrus, but there was no place to do them. So I opted for some shrugs and zerchers. My back was so fried when I got to zerchers I couldn't stay tight enough to hit my hammies like they normally do, so I just shut it down and hit some abs.

Next week I think I am going to pull in my suit...maybe with bands or both.

Optimum08
04-24-2006, 10:30 PM
sick stuff chris. the stuff you are lifting is just unbelievable especially at 160.

cphafner
04-24-2006, 10:44 PM
bench and squats are really impressive. Inspiring stuff.

karsel
04-25-2006, 05:48 AM
Wow, just looked over all your videos and past couple pages of your journal. Amazing lifts, and at your weight its incredible! Can't wait to see how much further you can go.

Chris Rodgers
04-26-2006, 08:20 PM
Thanks everyone.

4/26
Bench assistance

Decline BB press(comp grip)

1@095x10
1@135x5
1@185x3
1@225x3
1@245x6(10 lb PR)
1@255x3


Incline DB press

1@60'sx5
1@75'sx3
1@85'sx6(2 rep PR)


Pec benching(Wide grip elbows out)

1@095x10
2@135x10


High cable face pulls- 3 sets


Seated cable high row(upper back)

1@080x10
1@100x10
2@120x8


Rear delts- 2 sets


Curls- 5 sets


Another very good session today. I have to admit something. 2 days ago I was speaking to Pete about possibly dropping down to 148 for the meet and hitting something nasty. Of course, the past 2 days I have been heavier than ever and I just feel real strong. I don't think there is any point to screw myself up now. So I'll stay fat and happy.

I felt real good on declines and absolutely owned the 85's on inclines. Last week I grinded out 4 reps and this week I hit 6 reps strong. Pretty soon I'll try the 90's. Then I did some light "pec" benching. I haven't benched like that in years. Unlike most people, I do my RAW bench work with a wide grip and bring the bar very low(like in the shirt). After the slight pec scare froma few weeks ago, I figure I need to bring up my pec strength. I'm gonna keep it real light for reps and move it up slowly. These were very awkward, but light.

Then I just hammered my upper back and my GUNZ! ;)


BWT-After training in just shorts...165!!!!!!!!

KevinStarke
04-26-2006, 08:35 PM
Solid session man congrats on the PR's. I lift RAW and I too bench with a pretty wide grip bringing the bar down to my upper abs.

Chris Rodgers
04-28-2006, 08:44 PM
4/28
Heavy squat

Squat(Ace Briefs)

1@155x3
1@245x3
1@335x1
1@425x1(canvas straps down)
1@510x1(belt)
1@560x1(straps up)
1@605x1(knee wraps/fast)
1@660x1(fast again/PR)



Got to the gym a bit late and since there was a lot of squatting going on, this was all I could get in. I felt awesome in this setup again. I would have to say I came up with 660 at about the same speed as 605. I couldn't believe how it felt on my back. I can't wait to get under that bar at the meet! Something nasty is going for a ride.

Tomorrow I bench.


BWT- 162.5

Clifford Gillmore
04-29-2006, 06:24 AM
Congrats on the PR! I hope you get some video footage of the next meet.

biggimp
04-29-2006, 10:01 AM
you need to update your sig man, congrats! that is a huge amount to squat for your bw, just sick. how tall are you?

KevinStarke
04-29-2006, 11:04 AM
Awesome PR man thats sick.

Chris Rodgers
04-29-2006, 04:17 PM
Thanks guys. The people who run the meet I'm doing always get good videos and post them on their site. So I should be able to post the link when I make it happen and they update their vids.

I am 5'7".


4/29
Heavy bench

Bench press(Comp grip)

1@095x5
1@135x3
1@185x3
1@225x1
1@275x1(DD)
1@315x1(touch/easy)


Standing BB press(Med grip)

1@105x3
1@125x3
1@135x3
1@145x2


Triceps(ext and pressdowns)- 5 sets


Chest supported row(upper back)

1@045x8
1@090x5
1@115x5
1@135x6


Rear delts- 2 sets


My lower back was aching like hell again, so I hit 3 plates real easy and just shut it down. I attempted to do some RAW board work, but my left arm was bothering me again, so I stopped. Just did some assistance work since I couldn't sit there and do nothing. I will open up with an easy 320 at the meet.

KevinStarke
04-30-2006, 05:13 PM
Solid benching man.

Stumprrp
04-30-2006, 06:40 PM
660 at 160, you quadrupled your body weight for squats, DIE!!!!!!!!!!!

honestly dude, thats awesome.

Chris Rodgers
05-03-2006, 06:36 PM
Thanks.

On Monday I deadlifted. I pulled conventional in the Metal suit at my house. 475 felt heavier than 500 did last time. I wasn't happy, so I took the suit off and went to the gym. I was going to do SLDL there, but I didn't feel too great. I went up to 425 for fairly easy single conventional with a belt and then just did some chins and left. CR has lost his deadlift mojo. I will never stop doing box squats again. SUMO is KING. I need to get it back.

5/3
Bench assistance

Decline BB press(comp grip)

1@095x10
1@135x5
1@185x3
1@225x5(no liftoff/felt heavy)
1@225x5(liftoff/much easier)
1@245x5


Incline DB press

1@60'sx6
1@80'sx3
1@90'sx4(PR)


Bench Press(Elbows out "Pec" Benching)

1@095x10
3@135x12


Seated Machine Row(wide grip/upper back)

1@80x10
1@100x8
1@120x8
1@140x6
2@160x6


Rear delts- 3 sets

Curls- 5 sets


Felt good today. I wasn't sure what I was going to go up to on declines with no liftoff. Especially when it took everything I had to pull 225 out into position. So I found a guy who I trusted to lift me off and it worked out. I didn't try for a PR on those, but worked up close to one. Then I moved onto incline DB's and put up the 90's for the first time. The first 3 reps were smooth as hell, then the 4th rep came down a little funny and came off my chest slow. I usually miss there, but was able to grind it up. I may have had 5 in me if I stayed tighter for that rep. I'll stay at the 90's until I can do some more reps. Then more "pec" benching. I really dislike those. I should call them shoulder presses because I feel it a ton in my delts. Very awkward for me to keep my elbows out, but I know I need to work that area so I'll keep them in.


Friday I am doing my last heavy squat before the meet. I would like to work up close to my opener + 3 chains on the bar. I'll see how heavy I can go.

KevinStarke
05-03-2006, 06:38 PM
Nice assistance day man congrats on the DB pr.

Chris Rodgers
05-06-2006, 11:36 AM
5/5
Heavy squat

Squat(Ace briefs)

1@150x5
1@240x3
1@330x2
1@420x1(Canvas straps down)
1@510x1(belt)
1@510x1(Straps up/+080 lbs chain)
1@510x1(Straps up/+160 lbs chain)
1@560x1(Knee wraps/+160 lbs chain)
1@600xmiss(+160 lbs chain/shot back out of the hole/felt light on my back ~760 at lockout)


That was it. MY goal was to do ~600 with 3 sets of chains(~720 at lockout). CT told me to use 4 chains, so I did. I was able to hit 560 easy(~720 at lockout). Then I came out strong with 600, but right out of the hole I kinda shot back right into the spotters. No biggie. I felt good with this weight on my back and had good speed on all sets. Felt good just to attempt something with 600 lbs + resistance(chains or bands). I didn't think that day would come this soon. I will squat something nasty at the meet. That is all.


BWT- 163

KevinStarke
05-06-2006, 12:06 PM
Incredible squatting man, awesome job.

drew
05-06-2006, 01:56 PM
That's some ridiculous squatting Chris. Very nice. You still looking to go 148?

dw06wu
05-06-2006, 03:19 PM
Man that is incredible. Good show.

Chris Rodgers
05-06-2006, 06:30 PM
Thanks guys.

Drew- Definitely 165. I'm not gonna mess around with my weight while I feel strong. So, I'll just be fat , happy and hopefully strong at the meet.

Stumprrp
05-06-2006, 06:33 PM
sick dude, whats your RAW squat?

KevinStarke
05-06-2006, 06:35 PM
Hell yah man 165 for the win.

Chris Rodgers
05-06-2006, 06:43 PM
sick dude, whats your RAW squat?


RAW squat you ask? Let me ask you this...WHAT'S THAT OVER THERE!! :hide:


Hehe, j/k. Now what do you consider RAW. NO belt, no nothing? Belt only? Belt and wraps? I really don't train my squat RAW so it's hard to tell. A few months ago I started doing some RAW work once per week. I was working up to a weight usually wearing belt and knee wraps on the last set. AFter like 6-8 weeks of this my knees, hips, hammies were beat up like hell. For some reason squatting over 500 and 600 every week in gear doesn't bother me as much as 50% of that RAW. I dunno. For me, at this point in my training, the gear works just fits better. At some point I may decided to go back to more serious RAW work, but til then you'll probably just seem some light RAW squatting occasionally from me.

Stumprrp
05-06-2006, 07:05 PM
i understand dude thats cool, i was just wondering, i consider raw working out in regular exersize clothing, lol.

on your declines, whats COMP grip? i though it was index in ring right? im strongest there especially on decline, why declines btw? JW.

Chris Rodgers
05-08-2006, 06:50 PM
Yes, Index on ring. I like decline because it is similar to my arched flat bench, but easier on my back.

5/8
Bench assistance

Decline Press(Comp grip)

1@095x10
1@135x5
1@185x3
1@225x5
1@245x5


Incline DB press

1@60'sx6
1@80'sx3
1@90'sx3


Pec benching

1@095x8
1@135x5
1@165x5
1@185x5


Tricep pressdowns- 4 sets


Decent session today. I did this session just last Wednesday, but I rested this Saturday. I planned on doing shirt work today, but Pete couldn't make it. My aching tendonitis(which was aching from the heavy squatting) prevented me for going for any PR's. Although benching 185x5 to my pecs might be one, lol. I didn't feel like doinga lot of reps on those, so I upped the weight and just did some easy 5's.


Tomorrow I will do my sq/dl assistance, which will most likely be Lat work, upper back and Abs. I will try and get in the shirt on Thursday. If it's not possible, I'll do it on Saturday.

Stumprrp
05-08-2006, 06:55 PM
strong push session chris, pec benching would just be very wide past index on rings right

KevinStarke
05-08-2006, 07:14 PM
Strong session man. Whats your take on briefs? Which do you sugguest, figured i'd ask a fellow 165er.

drew
05-08-2006, 07:30 PM
Nice pressing today Chris.

Chris Rodgers
05-08-2006, 07:35 PM
Thanks guys.

Pec benching for me basically means I bring the bar down to my nipples or slightly higher. I usually bench very low to my Abs. Benching this high with elbows out is foreign to me, but something I feel I need.

I love Metal briefs. I have had the most success with them. Great for wide-stance squatters.

KevinStarke
05-08-2006, 07:45 PM
How about shoulder width squatters, any knowledge of that?

Chris Rodgers
05-09-2006, 04:21 PM
Yea, I tell them to move their feet out. ;)


No sure how they'd work for a narrow squatter. You may want to ask someone else. Pretty much all my training partners squat wide and the ones who were narrow are learning to squat wide.

Stumprrp
05-09-2006, 04:32 PM
damn dude i just got a video of you squatting and that junk is WIDE!! it doesnt hurt your groin?? lol.

drew
05-09-2006, 04:34 PM
Yea, I tell them to move their feet out. ;)
:thumbup:

KevinStarke
05-09-2006, 05:03 PM
Not lookin to break any records in squat, im a bencher. Wide just isnt comfortable for me.

Chris Rodgers
05-09-2006, 06:32 PM
damn dude i just got a video of you squatting and that junk is WIDE!! it doesnt hurt your groin?? lol.


It's rough when I go RAW like that. I have to do a lot of warmups.

When I have briefs/suit on it doesn't bother me and I am much stronger that way.

Chris Rodgers
05-09-2006, 06:34 PM
Not lookin to break any records in squat, im a bencher. Wide just isnt comfortable for me.


I used to think I was a deadlifter. I have broken a squat record in the past 1.5 years and am going for another in 11 days. My deadlift however.....

Chris Rodgers
05-09-2006, 06:36 PM
5/9
DL and assistance

Speed pulls(sumo/RAW)

2@195x3
1@195x1
2@285x1
2@335x1(belt)
2@375x1


Plate loaded Wide grip pulldowns

1@090x8
1@135x8
1@160x8


1-arm DB row

1@75x6
1@90x6
1@100x12


Seated Machine row(upper back)- 3 sets

Rear delts- 3 sets

Curls- 3 sets


I got home from work today and felt freaking shot. But thanks to my good friend, caffeine, I felt good in the gym. I wasn't going to pull, but I figured I should do some light sumos just to get my head back in it. I was messing around with my form a bit and when it came down to it I just need to grip the bar hard and pull fast. :idea: I think the last few times I pulled sumo I wasn't trying to explode off the floor. I was more worried about my postioning and I was off the floor too slow. I know these were light weights today, but I think if I can explode off the floor at the meet, I should be able to pull something half-way respectable. Finished with some good assistance work and that was that. The rest of the week will be one shirt session and one squat session. Bench I'd like to hit a few singles between 315-345. Squat I will go up to 560 straps up no wraps for an easy single and shut it down.


11 DAYS!! :dj:

KevinStarke
05-09-2006, 06:45 PM
530's a strong deadlift to me man. 11 days hell yah man you'll crush it.

drew
05-09-2006, 08:28 PM
Nice session. How's the weight?

Chris Rodgers
05-09-2006, 08:41 PM
I think I was 163 after this session. So pretty much right where I need to be.

SW
05-09-2006, 09:35 PM
I'm real glad you're posting in your journal again, Chris. I always enjoyed reading it and now it just gets better.

KevinStarke
05-10-2006, 09:36 AM
CR - Our weights are identical, mine just doesnt seem to wanna ever move. I'm having some trouble finding APF records, if you could point me in the direction i'd appreciate it.

Sensei
05-10-2006, 01:09 PM
http://www.worldpowerliftingcongress.com/record.htm

KevinStarke
05-10-2006, 04:29 PM
Many thanks.

Chris Rodgers
05-13-2006, 12:06 AM
5/12
SQ/DL

Squat(Ace briefs)

1@150x5
1@240x3
1@330x2
1@420x1(canvas/straps down)
1@510x1(belt)
1@560x1(straps up)


Deadlift(Single ply Hardcore)

2@135x2
2@225x1
1@315x1(belt/straps up)
1@405x1
1@405x1(added single ply Titan suit on top straps up)


Nice and easy today. I went up to what will be my last warmup at the meet on each lift. Squat felt light and the deads were easy too(as they should be). Still not positive what I will wear to pull. That's why I tried 405 two diff ways. Guess I'll bring everything and decide at the meet, lol.

Tomorrow I'll do a few singles in the shirt.

drew
05-13-2006, 12:14 AM
Nice tune-up session Chris. Good luck at the meet.

Clifford Gillmore
05-13-2006, 01:14 AM
good luck with the meet Chris.

KevinStarke
05-13-2006, 08:43 AM
Knock em dead man.

Bigwhitemale
05-15-2006, 03:22 AM
Are you all natural? Do you compete in a drug-tested competition?

Chris Rodgers
05-17-2006, 07:15 PM
Thanks guys.


I am "drug" free. I have never taken anabolics/steroids. I compete in both tested and non-tested comps. This one has a tested division that I will enter(AAPF).


3 DAYS!!!

Chris Rodgers
05-21-2006, 04:23 PM
5/20
Imperium Meet

I suck.

SQ
605- miss(Knees wrapped too long/unracked on my toes/lost at the bottom)
605- miss(came up and fell backwards)
605- miss(came up like 135/just cut it too high)

BE
320- easy
345- easy(5 lb meet PR)
360- suprisingly easy/20 lb meet PR)

DL
450- easy
500- miss(~1" from lockout)
500- miss(~1" from lockout)


Squat. So I put the Bomb on once again. I hope this doesn't become a habit for me. My first squat attempt was a complete waste. I might as well have just passed it. My legs were like numb and I unracked it like an ass. 2nd one felt pretty good but a few inches out of the hole I started to drift back and just lost it at the top. The third one I went down and just tried to dip and pop. I flew up so easy, but got reds on depth. I was told I just missed. IDIOT! I should have just bumped the third attempt to 660 for the hell of it. The weight felt light, I was just an idiot. Oh well.

Bench. I pull a good bench meet out of my ass. WTF is that about. My bench training for the last few months has been pretty much just RAW assistance work with a few decent shirt/board sessions. I only used bands like once. If my top end had been getting worked the past few months I would have had a good chance of going over 380. Defintely going to be hammering my bench the next few months before the push/pull out east. Was verry happy with the 360 though.

Deadlift. Not even gonna talk about this. I haven't pulled a decent deadlift in the last few months(with the excpetion of the 500 conventional). I didn't expect to pull well and I didn't. I know the first step is to box squat every week. I may screw with my sumo technique as well. I will no doubt be getting these back up over 500, somewheere in the 550 range within a few months. It is pathetic to pull 450. That will not happen again.

Gutz981
05-21-2006, 06:12 PM
Sorry to hear about the squat problems. **** happens, learn from the mistakes.

That being said. I can't even fathom some of the weight you are moving man. Insane to say the least. Truly an inspiration.

KevinStarke
05-21-2006, 08:54 PM
Damn that blows, good effort none the less and awesome bench PR.

drew
05-21-2006, 08:56 PM
Some days the bear eats you Chris. That sucks, but at least you got a good bench. If you were wrapped for that long on your first squat, why didn't you just pass? What was the reason for being wrapped so long? (I don't wrap on first attempts, as I always treat them like a warmup, but that's me).

I was having some trouble with deads a while back. I went back and re-read all the deadlift articles I have and learned/remembered a few things (keeping shoulders back, not sitting too low, etc.) and my next session was a 30lb PR and my next meet I pulled a 50lb PR. Sometimes it just takes going back to basics.

Great effort nonetheless. I'm sure you'll easily bounce back from this.

Chris Rodgers
05-30-2006, 06:04 PM
I'm back.

5/30
Heavy Bench

Since the meet last week I had only trained once. I went very light and felt beat up. My elbow was hurting, my knee was hurting and I think I pinched a nerve because my hand has had numbness for a few weeks. That being said, I decided to start back up this week. The gym closed early yesterday, so I did my bench workout today. I lost some weight since the meet and didn't go too crazy today, but I didn't seem to lose much strength.


Decline press(comp grip)

1@095x8
1@135x5
1@185x5
1@205x2
1@235x1
1@260x1


Lockouts(Floor/med-wide grip)

1@225x5
1@275x3
1@315x3
1@335x3
1@365x3(pretty easy)


Incline DB press

1@65'sx3
2@80'sx6(not too hard)


Pec benching

1@095x6
1@135x5
1@165x3
1@185x3(easy)




That was it. I will normally train my heavier bench day on Monday, but since tomorrow I am squatting and doing lat work, I decided not to do my upper back stuff or extra assistance. Just felt good to get back in the gym.

BWT- 159 :(

Anthony
05-30-2006, 06:15 PM
Sorry to hear about the bomb. In regards to your bench, do you think you hit a PR despite your bench work or because of it? Something to think about latty ....... :p

Chris Rodgers
05-30-2006, 07:50 PM
Honestly, I think it was the weight gain only, lol. Bench goes up when you gain a few lbs. Who knows though. I'll be doing the same type of RAW work this cycle, but hopefully more board/band/shirt stuff.

KevinStarke
05-30-2006, 07:52 PM
Strong benching Chris.

Anthony
05-31-2006, 06:04 AM
Weight gain? Did you crack 140?????

Chris Rodgers
06-01-2006, 08:03 PM
Yes, I'm huge bro.

6/1
SQ/DL

Box squat(SSB/14.25")

2@105x3
1@155x3
1@245x2(1-ply denim brief)
1@265x2
1@285x2(Add loose Viking briefs)
1@315x2(belt)
1@355x1
1@390x1


Deadlift(RAW)

2@145x3(conv/sumo)
2@235x2(conv/sumo)
2@325x1(conv/sumo)
1@375x1(sumo/belt)
1@415x1(sumo)
1@455x1(sumo)
4@325x2(sumo/short rest)
1@325x1(conv off 4" block)
1@375x3(conv off 4" block)


1-arm DB row

1@70x6
1@90x6
1@110x8


Abs- 3x15


Had a pretty good session today. Box squats felt foreign to me. I used strange briefs and just having the SSB on my back felt weird. I'm going to do these every week from now til the meet, but will do more of a speed fashion, with weights in the 265-325 range and my Metal Pro briefs. I just did a few sets and then went to Gold's for the rest.

While I was doing deadlifts, a man came up to me to borrow some chalk. He was also pulling. He started asking me if I competed. I was wearing an Inzer shirt and he say "yea, I know John". Turns out his name is Tony Cardella(not sure if that's spelled right). Anyway, turns out he used to compete a ton back in the 80's/90's. He said he knew CT and the owner of Iron Island. He squatted 1,000 back in the day of the old suits and walking the weights out. I thought that was pretty sick. He was telling me some stuff back in the day about Ed Coan, Mike Bridges and a bunch of other old-skool guys. It was cool, but I ended up talking so long that I couldn't do much assistance work. He goes to my gym regularly, but usually lifts in the A.M. Very nice guy.


Tomorrow I will do some bench assistance and then take the weekend off. Next week I will be back on my nromal training schedule of MO, WE, TH, SA.

drew
06-01-2006, 09:57 PM
Nice lifting Chris. And that's an awesome chance meeting. Always great to randomly bump into guys who are/were in the iron game.

KevinStarke
06-07-2006, 07:40 PM
Awesome pulling.

Bob
07-21-2006, 08:42 AM
Where's Chris?
This is such a good journal..
I don't think Chris started a new journal... did he?