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Chris Rodgers
01-29-2007, 07:52 PM
Figured I'd start a new journal here. I have a meet in just over 2 weeks(Feb 14th). I have been maintaining my bodyweight at right around 153 for the past 6 weeks or so and I will compete @148 and hopefully rehydrate back up to at least 153. My goal is to squat 600+ and total Elite. Here are a couple of recent training vids and then I'll post my training from tonight's bench session.

555 SQ@152:

http://media.putfile.com/cr-squat


515 DL@153

http://www.youtube.com/watch?v=aBmzdSR9_r8

Chris Rodgers
01-29-2007, 07:54 PM
1/29
Heavy bench

Bench press(comp grip)

1@095x5
1@135x5
1@185x3
1@225x1
1@235x1


Add Ultimate Denim

1@265x1
1@285x1
2@300x1(both touched/both easy)


Floor Press(pinky on rings)

1@135x5
1@135+40 lbs chainx3
1@135+80 lbs chainx3
1@155+80 lbs chainx3
1@175+80 lbs chainx1
1@185+80 lbs chainx1


Decline press(middle finger on rings)

1@135x5
1@185x5
1@205x8
1@225x4(shot)


Lying Db ext- 3 sets



Finally a good bench session. I just jumped right into the Ultimate today and it felt great. I did 4 singles in it and all of them had a great groove. The 285 was like 1" from touching. I was kinda hoping it would touch the way things have been going, but the 2 singles with 300 touched perfect and were both easy. I really didn't mess with the shirt at all, just pulled down the chest a little bit. It was easy to touch and they both popped good, the second even faster than the first. So, hopefully this will be my meet shirt as long as the next few sessions feel good.

Chubrock
01-29-2007, 08:00 PM
OOHHHH ****. Chris starting back posting here. Ready to see you put up some crazy **** man.

Chris Rodgers
01-29-2007, 08:05 PM
OOHHHH ****. Chris starting back posting here. Ready to see you put up some crazy **** man.


Thanks man. I hope I don't dissapoint.

Man, I thought I was friggin tiny, but you have a good 4" of height on me. You must be a stick. :hide: :D

Bohizzle
01-29-2007, 08:09 PM
I read over at FI every once in a while and heard about ur group getting kicked out of the gym. Did u end up finding a new place to train with everybody? Looking forward to big numbers in here man, keep up the solid work.

Andrew

Paul Stagg
01-29-2007, 08:18 PM
Kicked out of Iron Island?

Good to see you posting here again.

Stumprrp
01-29-2007, 08:20 PM
sick stuff at such a light weight

Chris Rodgers
01-29-2007, 10:17 PM
Actually, we had switched gyms. The drive to Iron Island was a pain for most of us. We were in this other gym for 6 months and the owner just flipped out one weekend and said we had to take all of our equipment out. Right away we found a place that gave us a big discount(because of all the new members we brought..over 25 I believe) and allowed us to move our stuff in. As long as we don't wreck the place, we are cool to stay for a while.

We already freaked the people out with our squat suits and bench shirts...tomorrow is the first deadlift workout at the new place so I'm sure people will be staring, lol.


On a side note, as I was about to do a set of bench tonight I told my boy Spero "Hey, look at Chris Mason over there pulling 225 like a bastard". Some guy, who was the spitting image of Chris(minus some muscle and perhaps chest hair, lol) was using our platform and nearly killing himself by misusing our deadlift jack. I went over and showed him how before he lost a finger. Funny stuff.

Bob
01-29-2007, 10:24 PM
The freak is back...
Can't wait to see the results Chris!!

Chubrock
01-30-2007, 12:25 PM
Man, I thought I was friggin tiny, but you have a good 4" of height on me. You must be a stick. :hide: :D

You ****in dick. I'll remember that haha.

Sensei
01-30-2007, 12:41 PM
Good to see you back here. Good luck w. the meet prep and meet.

Chris Rodgers
01-30-2007, 09:24 PM
1/30
Heavy DL

Note to self: If it ain't broke, don't fix it....dumbass.

Deadlift(Sumo/Viking briefs)

2@225x1
1@315x1(add T-rex straps up)
1@405x1(belt)
1@495x1(easy)
1@535xmiss(gay)

(Switch to Hardcore as briefs/T-rex straps up)

1@315x1
1@405x1(belt)
1@495xmiss(came forward)
1@495x1(tightened belt...faster than the 495 earlier)
1@545xmiss(stuck on my knee cap/too shot)



SLDL(RAW/no belt)

1@225x3
1@315x1
1@365x8(PR)


Spero DB rows on hyper extension

3@50'sx12



I was dead by this point and it took far too long. I was kinda pissed at the misses, but it was my own fault. 3 weeks ago the full gear from the floor felt awesome, but I had to go and try different briefs. So, once I stopped being dumb, I got the right gear setup back. I will definitely use the hardcore/T-rex combo with a super-tight belt. The last 495 was a joke and it was like 2 minutes after I just missed it and I was pretty shot by then. For some dumb reason I put my head down when I grabbed the bar on the 545 and I got rounded over. I have to remember to keep it up. I jammed that off the floor real good, but it got stuck on my knee cap. No worries. After that I pulled a SLDL PR, so my strength is definitely up.


If I feel ok on Thursday I'll put the Ultimate back on and do a few more singles.

ericg
01-31-2007, 06:11 AM
Nice stuff as usual Chris. I am sure you will be posting some records soon!

smokinHawk
01-31-2007, 06:25 AM
some awsome numbers for your weight.
how tall are you out of curiosity's sake?

Isaac Wilkins
01-31-2007, 08:44 AM
Great to see you back, man!

Sidior
01-31-2007, 09:13 AM
Sweet deal you found a solid combo for the gear. When you started equipped lifting did you hop right into the heavy stuff or start with some simple single ply stuff first?

Chris Rodgers
01-31-2007, 03:49 PM
Eric- Thanks man. I hope you're right.

Hawk- I'm 5'7"...so I am skinny as all hell, lol. If I had half your bench strength an elite total would be in the bag.

Borris- Thanks, good to be hear. I have a lot of catching up to do with all these journals here. This place must have the biggest community of lifters who keep a steady journal.

Sidior- My first suit was a single-ply Inzer Champion...about as bottom of the line as you can get. My first shirt was one of the higher level Inzer blasts, still about as good as a tight T-shirt. As I moved up I bought an Inzer hardcore, then I cut the straps off the champion and used it as briefs. A while later I got the Metal briefs and used them under the hardcore. This was all for around the first year and a half or so. Then I got my first canvas and never looked back on squat. For bench I used a few different poly's, but have had the same denim now for like almost 4 years. It's totally shot, but I just got an old training partner of mine's Ultimate denim and it seems to fit well. That is what I'm using for my meet.


I think it is easier to learn with lesser gear, but if you plan to use the good stuff, be prepared for a completely different learning experience than the cheap, single-ply stuff.

Chubrock
01-31-2007, 04:10 PM
I hate you I hate you I hate you, but damn do I respect you haha. I'm far more skinny than you, but I will catch up eventually.

Stumprrp
01-31-2007, 04:44 PM
excellent training for our top lightweight here on WBB

Sidior
01-31-2007, 05:03 PM
Sidior- My first suit was a single-ply Inzer Champion...about as bottom of the line as you can get. My first shirt was one of the higher level Inzer blasts, still about as good as a tight T-shirt. As I moved up I bought an Inzer hardcore, then I cut the straps off the champion and used it as briefs. A while later I got the Metal briefs and used them under the hardcore. This was all for around the first year and a half or so. Then I got my first canvas and never looked back on squat. For bench I used a few different poly's, but have had the same denim now for like almost 4 years. It's totally shot, but I just got an old training partner of mine's Ultimate denim and it seems to fit well. That is what I'm using for my meet.


I think it is easier to learn with lesser gear, but if you plan to use the good stuff, be prepared for a completely different learning experience than the cheap, single-ply stuff.

Thanks for the info. I actually just got a metal squatter (single ply) a little while ago and plan to begin training in that within a month. Figured it would be easier to learn.

Anthony
01-31-2007, 05:07 PM
Glad to see you back bro!!

galileo
01-31-2007, 05:14 PM
Good to see you back man, good luck with the meet.

1mmort4l
02-01-2007, 12:02 AM
Thanks for posting your Journal Chris! This is one i will definately be keeping track of.
Great lifts man! Awesome!

smokinHawk
02-01-2007, 05:58 AM
Hawk- I'm 5'7"...so I am skinny as all hell, lol. If I had half your bench strength an elite total would be in the bag.

im sure it would come to you with enough time and effort like you other lifts.
if you spend enough time with building your upper body muscle from 153 to 165 you could be there.

you havent posted your leg workout yet, what are your raw sets at if you know?

keep up the good work.

Chris Rodgers
02-01-2007, 03:28 PM
im sure it would come to you with enough time and effort like you other lifts.
if you spend enough time with building your upper body muscle from 153 to 165 you could be there.

you havent posted your leg workout yet, what are your raw sets at if you know?

keep up the good work.


RAW sets? What are those? tuttut


Actually, if I get my Elite total at this meet, I already told myself I will be doing some raw squats during my bulk up to a full 165. The most I have ever weighed in my life is like 162-163. When I competed @165, I typically weighed in at 157-161 after breakfast, the day of the meet. So, my goal is to total elite as a skinny bastard, then bulk up to like 170-172 and drop to 165 for my next meet as a slightly less skinny bastard.


I will say this...I get a lot out of my gear on squats.

Chris Rodgers
02-01-2007, 07:48 PM
2/1
Bench

Bench press(comp grip)

1@095x5
1@135x5
1@185x1
1@225x1

Add Ultimate Denim

1@265x1
1@285x1
1@300x1(touch/easy)
4@315xmiss(tried a few diff shirt adjustments)

Last two attempts were great up until lockout. I just have to make sure I don't overtrain my bench the next two weeks. My groove felt great and I was getting good pop, my arms were just dying the last few inches. I did heavy lockouts on Monday though, so that might have hurt me.


Plate loaded Shoulder press(maybe Hammer Strength)

1@090x10
1@140x10
1@180x10


Flat Db press

1@60'sx12


Board press(Pinky grip/Zane and Sandi style..all one set)

1@155x

3 brd- 5 reps
4 brd- 5 reps
5 brd- 5 reps
4 brd- 5 reps
3 brd- 3 reps(last one grinder)

I reracked after each board, but kept my hands on the bar until the new board was switched in, then quickly right back to it. This was nasty even though I used a gay weight.

Curls- 3 sets


Today I was about 1.5 lbs lighter than Monday night when I shirt benched. The shirt still felt real good and my groove was good, I just had no lockout strength. I'm definitely sticking with this shirt, I just have to figure out what to do next week for bench, since it is my last training week.

Saturday I squat...hopefully in a new canvas.

WBBIRL
02-01-2007, 09:12 PM
Sweet efforts. I'm semi inclined to try out benching with a shirt once I'm done with my cut and try a bulk.

Monstrous totals for the BW BTW.

smokinHawk
02-02-2007, 06:27 AM
RAW sets? What are those? tuttut
Actually, if I get my Elite total at this meet, I already told myself I will be doing some raw squats during my bulk up to a full 165. The most I have ever weighed in my life is like 162-163. When I competed @165, I typically weighed in at 157-161 after breakfast, the day of the meet. So, my goal is to total elite as a skinny bastard, then bulk up to like 170-172 and drop to 165 for my next meet as a slightly less skinny bastard.
I will say this...I get a lot out of my gear on squats.
ha, no raw sets yet for ya, guess if you want to be good in your gear you have to use it all the time.
though for you bench you still need some time out of it to build up your lock out strength which you said youve been having problems, after your contest are you planning on doing some more raw traing on the bench to help boost it up? It would probably help you doing alot of close grip and normal grip heavy bench and some skull crushers.\

ya if you get up to 170-172 normally thats a good weight to get down to 165 for competition.
thats what i hover around, last week i was up to 172 and this month will try to cut down slowly to 165, weigh in at friday the 23rd, then try to eat as much as possible for saturdays meet the 24th. when i weighed myself yesterday I already dropped to 168 which probably is why my last few workout sessions felt like crap. gonna try and maintain 167-168 then take it down 2-3lbs just before weighin to try and keep as much strength as possible.

Chris Rodgers
02-08-2007, 07:59 PM
Yea Hawk. I plan on doing a lot of different stuff after the meet. I plan to get a lot of good training in and not do another meet until summer or fall.


Saturday I had a crappy squat workout. Everything felt heavy and I was getting no pop from my canvas. I worked up to 555x1 in full gear, but it was much too slow. I was just feeling beat up. My hammies, hips and back were real sore. So I stopped the workout there and left. I took Monday off from benching and went back in on Tuesday.


2/6
SQ/DL

Box squat(SSB/parallel box)

1@105x3
2@155x2
1@205x2
1@245x2(DD suit/straps down)
1@295x2(belt)
1@315x2


SLDL(off 5.5" block/RAW/no belt)

1@225x3
1@315x5(these are nasty/had a few more in me)


That was it. I tried to do some Spero DB rows, but my knee was buckling a little since my hammies were fried. I figure now rest is more important than volume anyway.

Chris Rodgers
02-08-2007, 08:04 PM
2/8
Last bench before meet

Bench press(comp grip)

1@095x5
1@135x3
1@185x1
1@225x1

Add Ultimate Denim

1@265x1
1@285x1
1@300x1(touch/easy)
1@315x1(touch/slower lockout, but strong)

Incline Hammer strength press

1@90x10
1@180x10

Curls- 3 sets


Good final bench session. I was very light today. 153 after work. 152-153 has been my lightest bodyweight this cycle, first thing in the morning. So I thought the shirt might have felt loose, but it felt good. As long as I rehydrate properly, my opener should be 300. I have touched and pressed it strong every time I've taken it in this shirt. Then I'll go right to 315.

Saturday will be the last squat workout and then rest time.

:ninja: :indian:

1mmort4l
02-08-2007, 10:42 PM
Nice work CR, how long away is the meet?
What sort of rest sessions are you planning?

Chris Rodgers
02-08-2007, 11:12 PM
Meet is in 9 days..Sat Feb 17th.

I will just stay away from the gym all next week.

the doc
02-09-2007, 07:04 AM
welcome back LATMAN!!!

Stumprrp
02-09-2007, 12:54 PM
nice work man looking foward to seeing your contest results, and i agree SLDLs off a box are brutal

Chris Rodgers
02-10-2007, 03:26 PM
Sup doc.

Thanks Stump. I hope I don't dissapoint.

2/10
Last squat before meet

Squat(CR briefs)

1@135x5
1@255x2
1@345x1(Canvas on)
1@455x1(straps up)
1@505x1(belt)
1@555x1(knee wraps/much better than last week)


That's it. I went in to take my opener. I was real light again today...151.5,
but I used thicker briefs which helped tighten the canvas a bit. I took the 555 out of the rack on my toes, but was able to squeeze it back on my heels and it came up much faster than last week.

I should have my new canvas this week, so I will try it on and decide if it is worth trying at the meet. Nothing like calling a few audibles at the line of scrimmage. I figure it works for Peyton Manning. :P


After this meet I hope I can use my brain a little better when it comes to training. I was all over the place the last few months and I severly beat up my hips, back and hammies. Everything is real sore, so I'm hoping this week of rest will have me feeling good on meet day.

7 DAYS!!

dw06wu
02-10-2007, 06:37 PM
i love reading your journals man. good luck next week!

Chris Rodgers
02-13-2007, 05:11 PM
i love reading your journals man. good luck next week!

Thanks man.


4 days out. I drank 7+ liters of liquid yesterday. Will end up at around 4.5 to 5 today. Tomorrow I will drink ~3 liters and then just sip a little bit on Thursday. Thursday night I will sit in a sauna, only if necessary, which it might not be. Then Friday morning I drive up and weigh-in.

Then I'm gonna consume mass quantities of liquids and food and hopefully compete @ over 155 lbs.

:thumbup:

Sidior
02-13-2007, 05:23 PM
Best of luck at the meet man. Last two pre meet sessions looked good.

Bohizzle
02-13-2007, 06:06 PM
good luck man, hopefully u can go 9/9!

Andrew

Time+Patience
02-13-2007, 06:34 PM
Meet is in 9 days..Sat Feb 17th.

I will just stay away from the gym all next week.


Best of luck man. I'm making a comeback here to WBB myself, I haven't posted in quite some time.

But damn it looks like you are really thriving under a PLing routine.

I bet you have added some size, I remember I started to get real thick when I started PLing.


I have a bad memory, but where are you from, and what federation do you lift in.

Chris Rodgers
02-13-2007, 07:46 PM
Thanks guys.

T+P- I live in NY and mostly compete in the APF(AAPF actually).

Stumprrp
02-13-2007, 07:57 PM
nice squats man you better own it up!

BigCorey75
02-13-2007, 08:27 PM
goodlifts man, good luck with ut upcoming meet, do some damage

Chris Rodgers
02-13-2007, 10:29 PM
Thanks guys. I just took some time writing out my 8 week SQ/DL cycle for after the meet. I have no idea if it will kick ass or kill me, but I can't wait to try it. I haven't had an actual plan and stuck to it for a while, so I wrote it all down. I'll post it in the powerlifting section too.

Chris Rodgers
02-13-2007, 10:30 PM
SQUAT

Week 1

Box squat(SSB/14"/briefs)- 245+light bandsx10x2
RAW squat(belt)- 235x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BWx2xfailure
Calf raises- 2 sets
Abs

Week 2

Box squat(SSB/14"/briefs)- 245+average bandsx8x2
RAW squat(belt)- 255x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+20 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 3
Box squat(SSB/14"/briefs)- 245+strong bandsx6x2, work up to max single
RAW squat(SSB/no belt/ATF)- 165xfailure
Pull Thrus- 2x10-15
Underhand grip pulldowns- 3x8-12 reps
Abs


Week 4

Box squat(14"/briefs)- 245+080 lbs Chainx10x2
RAW squat(belt)- 270x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+30 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 5

Box squat(14"/briefs)- 245+120 lbs Chainx8x2
RAW squat(belt)- 285x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+40 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 6
Box squat(14"/briefs)- 245+160 lbs Chainx6x2, work up to max single
RAW squat(SSB/no belt/ATF)- 180xfailure
Pull Thrus- 2x10-15
Underhand grip pulldowns- 3x8-12 reps
Abs


Week 7 (Deload week)
Box squat(14"/briefs)- 245x6x2
RAW squat(belt)- 300x1x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+50 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 8
Squat(full gear)- Work up to heavy single(test)
RAW squat(belt)- 315x2x3
Pull Thrus- 2x10-15
Wide grip pullups- BW+60 lbsx2xfailure
Calf raises- 2 sets
Abs

Chris Rodgers
02-13-2007, 10:38 PM
This is the deadlift plan. Only gonna pull every other week, but when I do I'm gonna go crazy.

DEADLIFT

Week 1

Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 405xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 2

Partial Deadlifts(Sumo/off mats/briefs/belt)- Work up to max triple
SLSDL(RAW/no belt)- 275x10-12
SLDL(RAW/no belt)- 315x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 3
Suspended Goodmornings(SSB/no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 425xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 4

Reverse Band Conventional(RAW/belt/Average band)- Work up to max single
SLSDL(RAW/no belt)- 285x10-12
SLDL(RAW/no belt)- 325x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 5
Seated Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 445xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 6

Deadlifts against bands or chains(Sumo/briefs/belt)- Work up to max single
SLSDL(RAW/no belt)- 295x10-12
SLDL(RAW/no belt)- 335x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 7
Suspended Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 465xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs

Week 8
Deadlift(Conventional/Full gear)- Work up to max single
SLSDL(RAW/no belt)- 305x8
SLDL(RAW/no belt)- 345x8
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs

Chris Rodgers
02-14-2007, 08:57 PM
Well, my new canvas came, but unfortunately the leg openings are much too small. So, I'll have to send it back to get fixed or exchanged. I guess I'll have a new suit for my next meet.


So, at the meet I will use my old canvas and I have two brief options depending on how much I'm weighing. 3 DAYS!!!

Sidior
02-14-2007, 09:10 PM
I like the deadlift routine. It seem pretty well rounded, so Im presuming there is no specific weak point you are trying to bring up?

Chris Rodgers
02-14-2007, 09:14 PM
I want to strengthen everything. :)

I'm switching to pulling every other week which should help recovery and I am also adding GM's....which I have not done in ages. Hopefully the new routine+ eating to gain will result in a big strength increase.

Chris Rodgers
02-15-2007, 03:12 PM
Sitting at a super-skinny 150 even right now after work. I weigh in at around 10:00 A.M. tomorrow(~17 hours) so I should be more than fine. Then I'll be throwing liquids and food down like a fat bastard. Hopefully I'll put back on some pounds and not die.

Sidior
02-15-2007, 04:09 PM
not dying sounds key man :thumbup:

Can'tstopnow
02-15-2007, 04:25 PM
Your strength reminds me of a stick of dynomite, great stuff here. Best of luck at the meet this weekend!

Big o Boy
02-15-2007, 09:07 PM
good luck bro!

8.8
02-15-2007, 09:13 PM
nice training in here




good luck at your meet this weekend!!!

Franco
02-16-2007, 02:05 AM
Good luck at the meet Chris

KevinStarke
02-16-2007, 08:53 AM
Good luck at the meet man.

Bob
02-16-2007, 02:43 PM
GL with the meet Chris.. can't wait to see your results... you should kick some arse!!

BTW.. I think your sig is off:
@165- 620 SQ 360 BE 530 DL.....1460 total - actually it =1510!!.. unless the 1460 is your best total in one meet...

Chris Rodgers
02-18-2007, 02:07 PM
Thanks for the well wishes everyone.


GL with the meet Chris.. can't wait to see your results... you should kick some arse!!

BTW.. I think your sig is off:
@165- 620 SQ 360 BE 530 DL.....1460 total - actually it =1510!!.. unless the 1460 is your best total in one meet...

You are right. 1460 is my best on one day.


Well, the meet didn't go very well for me, but I got the bomb-out monkey off my back. I drove up early Friday morning sucking on sweet-tarts and spitting into a cup. I ended up weighing in at 146.4, which is the lightest I'v been in 2 years. So then I spent the rest of the day drinking more fluids than I have ever fathomed and eating like a fat bastard. I went through 4 liters of pedialyte, that I mixed with 4 liters of water. Then I drank some more gatordae mixed with water and also a high card protein shake and more water. After we had eaten two big solid meals at around 7:00 at night, I weighed 157!!! After that I drank some more fluids and had some pizza before bed. I woke up and had a small breakfast and weight 158.5!!!!!!!!!!!!! I put on 12 lbs and was actually heavier than Ihad been for months. Figured this would either be great or screw me. So here's what went down.....

SQ
555- miss(came down to upright/went to push and went nowhere)
555- miss(put the bar lower/went to push and went nowhere)

so now here is where you start to be like oh crap here we go again. I had bombed out of my last 3-4 full meets and I was one miss away from doing so again. Plus, I got crushed twice, so it wasn't like the confidence was high. I ran in the back to attempt to switch briefs. Had the new ones half-way on and said screw it and put the old ones back on. This time I had my buddy wrap my knees instead of me and I made my belt one notch tighter. I also made the straps looser on my suit.

555- 3 whites(phew/very pissed at myself that I didn't get those things worked out on warmups because I felt like with that setup I was good for more than one squat, but oh well I was in the meet.


BE
300-miss(uh-oh)
300- 3 whites(had my other buddy fix my shirt and hand me off)
320xmiss(right at lockout/would have been PR@148)

DL
475- 3 whites(easy)
515- 3 whites(lockout was rough/almost lost my grip and held on with fingertips/5 lb full meet PR)
530xmiss(cranked my suit tight as balls, missed at the knees)


Total- 1370(lower than my PR, but at this point a total is important to me. My training leading up to the meet was not good and I overtrained. I did not allow proper recovery and lost a lot of my speed. The start of my next training cycle is going to be better planned out and I have some new ideas for the weeks leading to a meet. When I go to a big meet like this I take advantage of picking apart the brains of some very knowledgable/strong bastards with lots of experience. So I made sure to park myself near John Bott to talk for a while, who is an amazing guy and always willing to help.

As I mentioned in the powerlifting section my buddy John Bernor totaled 2600@308 going 1110-780-710!! Sick day!

Also, just want to wish the best on a safe/speedy recovery for one of our training partners who shattered a bone in his forearm/wrist benching at the meet. It is one of those freak things that you never expect to see. I hope he will be able to come back because he loves the sport.

Sidior
02-18-2007, 02:57 PM
Sounds like you did great bro. ****ty about bombing the first two squats, but sorting it out then hitting a dead PR later on is awesome none the less.

Big o Boy
02-18-2007, 03:11 PM
great job Chris. I envy your ability to go to meets and compete. I agree with Sid, getting your wits about you with the squat and hitting the bench and deadlift strong was key.

Chris Rodgers
02-18-2007, 04:04 PM
Thanks guys. Back to work tomorrow. My new training split will look like this.

Mon-Bench assist/raw work
Tues-Squat day(as outlined above)
Thur-Heavy bench(boards/lockouts/shirt/etc.)
Sat-DL/GM day(as outlined above)


Tomorrow I will go in and do some light/hiph rep recovery bench/upper body stuff. Then on Tuesday we will start our squat cycle off. Rest is for the weak.

8.8
02-18-2007, 08:18 PM
what does 3 whites mean? that you wrote after all your good attempts

Chris Rodgers
02-18-2007, 08:22 PM
what does 3 whites mean? that you wrote after all your good attempts

In a meet, there are three judges. Each lift you need to get 2 out of 3 to pass the lift. They give a white light or red light. I receieved 3 whites on all the lifts that I completed. :strong:

1mmort4l
02-18-2007, 08:33 PM
Well done Chris. You must have been committed to the 555 to actually try it again for the final attempt. Props to you man.
Are you going to be working more on your bench this time around, or not in particular?

Chubrock
02-18-2007, 08:39 PM
Already back to lifting man? I figured you would've taken a week off or so after the meet.

Chris Rodgers
02-18-2007, 08:51 PM
Well done Chris. You must have been committed to the 555 to actually try it again for the final attempt. Props to you man.
Are you going to be working more on your bench this time around, or not in particular?

I really want to improve my bench a lot. My form with my new setup is good, I just need to work my RAW strength and my lockout with bands/boards and I should be back into the mid 300's soon enough.


Chub- I took the week off before the meet, so we are all itching to get back in the gym. Since I do feel like I got my ass kicked by Chuch Norris, the first few sessions back should be light.

Big o Boy
02-19-2007, 09:51 AM
don't lie... if you got your ass kicked by Chuck Norris, there'd be no way you'd be writing in this journal... :D



Mon-Bench assist/raw work
Tues-Squat day(as outlined above)
Thur-Heavy bench(boards/lockouts/shirt/etc.)
Sat-DL/GM day(as outlined above)


I noticed you said your speed wasn't as good in this last meet as before. I'm not sure what the (as outlined above) means... but I was assuming speed work is included? Good luck with it, bro. I keep going back and forth separating dead/squat or putting it together on the same day.

Chris Rodgers
02-19-2007, 06:16 PM
Yea man, I am starting my box squat cycle tomorrow. My Speed will come back. I am usully a very explosive squatter, but near the end of the cycle and at the meet I felt slow. It'll come back quick though.

2/19
Bench assistance

Decline Press(ring finger on rings)

1@095x10
1@135x10
1@185x5
1@195x5
1@205x5
1@215x5


Incline Hammer strength Press(medium grip)

1@090x8
1@140x17


Illegal wide bench press(first time ever trying these)

1@095x10
1@115x10(took these light/both easy)


Lying rear delt machine- 3 sets

Face pulls- 2 sets


All day yesterday and today during work I felt like crap. I really felt like I got hit by a truck, but once the end of work neared and I was thinking about the gym I started to feel better. By the time I got in there and grabbed the bar, I didn't feel bad at all. Most of my Monday sessions should look something like this. I'll do like 2-3 bench movements, with reps from 5-20 and then finish with rear delt/rotator work. Hopefully my RAW strength will get better this cycle.

Tomorrow I start the box squat cycle. Depending on how my back and legs feel, I may just start it off with a straight weight, kinda deload day since I'm coming off the meet. Then I'll start the band wave next week.

Calories were high today which I will keep up and hopefully get my bodyweight over 165 by the time the meet comes.

HeavyBomber
02-19-2007, 06:48 PM
Good job at the meet dude. You're inspiring to me.

1mmort4l
02-19-2007, 09:46 PM
CR, i have never seen these before.. What is the logic behind them?


"Illegal wide bench press(first time ever trying these)

1@095x10
1@115x10(took these light/both easy)"

Stumprrp
02-19-2007, 10:45 PM
im into the decline also, nice lifting!

Chris Rodgers
02-20-2007, 07:37 PM
Thanks HB and Stump.


CR, i have never seen these before.. What is the logic behind them?


"Illegal wide bench press(first time ever trying these)

1@095x10
1@115x10(took these light/both easy)"


I am trying to build up my RAW bench strength this training cycle. These are supposed to hit the pecs hard. I did them real light and will move them up slowly. They seem like they could be hazardous to your delts, rotators, and/or pecs if done too heavy.

Chris Rodgers
02-20-2007, 07:50 PM
2/20
Speed squat

Box squat(~14"/SSB/Loose Metal briefs/belt)
All sets done with a light(purple) band around the monolift

8@245x2(speed felt pretty good, back still a bit beat up from the meet)


RAW squat(belt)

Here is where I was supposed to squat RAW, but I don't know what I'm doing. I went up to 2 plates for a few doubles, felt all over the place. Back to 185, still weird. Back to 135, ***** this. I'll do them next week when I don't feel so beat up. I have to learn what a RAW groove is first and what stance to use.


Pull thrus- 3 sets


Chins

1@BWx12(overhand/wide)
2@BWx8(underhand/close)


Abs- 2 sets


The Box is back. I was supposed to just go straight weight, but since we were there and the bands were there, we figured what the hell. The briefs I was wearing are so damn loose that it was kinda rough on the hips. I'll see how I feel next week, but I may use my tighter pair of Metal briefs. The way I have the cycle setup, we move to a green band next week and then the following week we do blue bands and work up after the speed stuff. Should be fun, especially with the SSB kicking our ass.

Detard
02-20-2007, 09:22 PM
awesome workout chris!

Big o Boy
02-20-2007, 11:06 PM
What is the SSB? (safety squat bar?) Are the metal briefs pretty nice?

I'm sure the raw squats felt wierd after doing all those geared doubles. If I switch from bands to barbell weight it feels very ackward for at least 2-3 sets, no matter what lift I'm doing.

Stumprrp
02-20-2007, 11:19 PM
nice work man

Chris Rodgers
02-21-2007, 04:32 PM
Thanks guys. Yea, SSB= Safety Squat Bar. Metal briefs are very good, but the pair I used is too big for me. I figured they'd be good for speed, but I don't know...my hips are friggin sore as all hell today.

Chris Rodgers
02-22-2007, 07:56 PM
2/22
Heavy bench

Bench Press(ring finger on rings)...as warmup

1@095x10
1@135x6

4-board press(same grip/low and throw)

1@185x5
1@225x3
1@265x1
1@285x1


Shirt bench(same grip)

1@225x3
1@245x5(missed 6th/gripped wider)
1@245x6(missed 7th/felt better)


Rack Lockouts(Less than thumb from smooth)

All done as one continuous set with my training partners switching the weights:

1@225x3
1@275x3
1@315x3
1@335x3
1@275x3
1@225x13(shot/I like these I'll probably do them every other week)


Lying rear delt machine- 4 sets


This bench cycle I am going to be trying a bunch of new things. I figure it can't get any worse. It is pathetic that I only benched 300 last meet. I want to be prepared to bench 365+ at the next meet(@165). Some weeks I'll be doing reps in the shirt, some weeks crazy band tension and low reps. I'll do those crazy pyramid lockouts and boards like that. If it doesn't kill me, I should get stronger....hopefully. :ninja:

Detard
02-22-2007, 08:17 PM
I envy you right now hahah. This week of rest is killing me! I need to get in the gym AHsdlkfjasdlnkweonhoh. hahah. nice pressing man. heavy stuff.

redFury
02-22-2007, 09:30 PM
Great lifting man... I just joined and lift @132. Seems like you gots the squats going down in here... I sure could use 400+ at my next meet. What assistance exercises do you recommend?

Chris Rodgers
02-22-2007, 10:00 PM
Thanks guys.

Red- what fed do you compete in? What gear do you wear to squat? What is your current squat routine? What stance do you use?


Your numbers are real good. That RAW bench is sick for your weight. Better than mine.

smokinHawk
02-23-2007, 06:18 AM
i thought you were going to concentrate a bit to get your raw bench up, and i only see you doing warmups in full range, did you change your mind then?

redFury
02-23-2007, 12:30 PM
Chris,

I compete USAPL... I'm currently trying to learn my squat suit (Inzer Hardcore). I use those and some inzer wraps usually. My current routine is to add ten pounds a week to the bar (treat each week like a meet) then follow up with some heavy box squats and ghr. I do above navel rack squats and back stuff during my DL workouts. The 10 lbs a week is progressing well... the suit takes enough practice as it is.

Thanks... I've been trying to keep my bench up. All I need now is to learn this shirt! My lockout power is seriously lacking.

Chris Rodgers
02-23-2007, 03:07 PM
i thought you were going to concentrate a bit to get your raw bench up, and i only see you doing warmups in full range, did you change your mind then?


Monday is my RAW day/ Thursday is my top end and shirt day. I compete in gear, I need my shirt bench to be good. I would like more raw strength as well, because I feel it would only make things better.

Chris Rodgers
02-23-2007, 03:12 PM
Chris,

I compete USAPL... I'm currently trying to learn my squat suit (Inzer Hardcore). I use those and some inzer wraps usually. My current routine is to add ten pounds a week to the bar (treat each week like a meet) then follow up with some heavy box squats and ghr. I do above navel rack squats and back stuff during my DL workouts. The 10 lbs a week is progressing well... the suit takes enough practice as it is.

Thanks... I've been trying to keep my bench up. All I need now is to learn this shirt! My lockout power is seriously lacking.

Your numbers are damn good and I see you have only been powerlifting for like 6 months. My first sanctioned meet was a USAPL. I competed @141 lbs. I squatted 330(in Inzer Champion suit), benched 240(in an Inzer EHPHD) and deadlifted 450(in the champion). So your numbers are better than mine and I was heavier. You can see what a monolift, better gear, a wider stance and some crazy top end training can do for your squat though(meet best from 330@148 to 620@165).

Do you keep a journal on here? If not you should start one up and I'll check out your workouts.

8.8
02-23-2007, 04:09 PM
i like that way you did the rack lockout too

nice workout!

Chris Rodgers
02-24-2007, 03:14 PM
Thanks 8.8

2/24
DL GM day

I absolutely didn't stick to the plan today. I think I am going to change my dl plan, I just have to write some things out and see what I like, then stick to it.

Suspended SSB goodmornings(just below the belly button/narrow stance/RAW/no belt)

1@105x5
1@155x5
1@205x2(beyond normal rounded-backness)
1@155x5
1@155x8


SLDL(RAW/no belt)

All sumo sets done standing on 100 lb plates(2")/All conventional sets done standing on a 2-board(3")

2@135x3(one set sumo/one conv)
1@225x3(sumo)
1@225x1(conv)
1@275x10(sumo/grind city..these are tough)
1@315x8(conv/absolutely shot)


CT Hammer Leg press upper back rows

1@090x8
3@140x8(these are cool/I'll do them for a few weeks)



That was it. My erectors were so friggin pumped up after this I could barely walk. The SSB GM's are disgustingly hard for me. Very humbling. When I did the 205, my back usually rounds...but then another degree of rounding took place, so I knew only bad things could happen. I lowered the weight and was able to complete the sets. I wasn't supposed to deadlift, but like I said I went off the "plan". Both SLDL work sets were done to the point where the last rep was an absolute grinder barely locking out. I'll come up with some sort of progressive overload plan for the SLDL and maybe go heavy on some form of DL(like rack pulls, bands, chains, off mats, etc) every other or third week. We'll see if I can stick to that. I think I'll use the GM's as assistance every other week. I don't think going heavy on those is a good idea for me. I'll do them for 5-8 reps as a second or third movement.


We'll see what happens next week.

Sidior
02-24-2007, 03:51 PM
Solid session bro. I prefer the stiffies over GMs as well, next training cycle Im going to be sure to include them alot again.

Stumprrp
02-24-2007, 04:43 PM
u know what chris as much as i love suspended good mornings, i really think SLDL is more effective, especially off blocks!!! they are SO brutally hard lol.

not to mention i almost crapped myself bad doing suspended with 365 lol.

keep this up, your a strong dude.

Chris Rodgers
02-26-2007, 07:38 PM
2/26
Bench assistance

Decline Press(Ring finger on rings)

1@095x8
1@135x5
1@185x5
1@205x5
3@215x5


Incline DB press

1@45'sx6
1@60'sx2
1@60'sx15


SSB JM-type press on floor(all sets done with ~1 minute or less rest)

1@65x12
1@105x8
1@125x8
3@105x6-8


Lying rear delt machine- 4 sets


Felt pretty good today. Last week I ended the declines with one set of 215x5 and today I did 3 sets with it. I'll bump them slowly and should be able to keep doing 5's for a few more weeks without hitting failure. After the dumbells I pulled out an old exercise that CT taught me for triceps. This is the first time I ever tried it on the floor and I liked it. I messed with the form for the first few sets and found that if on the negative I kept my elbows out, then brought the bar to the chin and started up by extending into the press it really fried my triceps. The short rests(for me) were killer too so the last few sets ranged in reps from when my arms were giving out, lol.


If I can take my skirt off, I'll squat tomorrow. My erectors and hammies are still sore as all hell from that crazy ass back workout. I'll make sure not to do that again anytime soon. SO if I go, it'll be 245+ green bands for 8x2.

Stumprrp
02-26-2007, 08:00 PM
solid workout chris

Detard
02-26-2007, 08:05 PM
^^agreed.

Sidior
02-26-2007, 08:55 PM
Nice workout. I like your new split, I have pretty much copied it lol.

1mmort4l
02-26-2007, 09:41 PM
Get that skirt off Chris!! haha...
Nice workout man..
What is with this though?
1@60'sx2
1@60'sx15
Why 2 reps, and then 15 with the same weight?.

Chris Rodgers
02-26-2007, 10:20 PM
I like to do that if I'm going to rep something for more than 10-12 reps. Get the feel for the weight...take a few minutes and then rep it out. Something my buddy John does on high rep dumbells, so I tried it and liked it.

HeavyBomber
02-26-2007, 10:41 PM
i like that way you did the rack lockout too

nice workout!

I agree, That's exactly what I need to do, in fact I was thinking of paying somebody to load and strip my plates on leg day. lol

redFury
02-27-2007, 12:12 PM
very solid workout man... especially on those floor presses. I'm sure you feel them today...

Big o Boy
02-27-2007, 01:11 PM
sweet... JM presses on the floor. Haven't thought of that one. Sounds like a definite tricep smoker.

and take that skirt off bro.

Chris Rodgers
02-27-2007, 08:31 PM
Thanks everyone. I lost the skirt, threw the briefs on and made it through.

2/27
Speed squat

Box squat(~14"/SSB/tighter Metal briefs/belt)
All sets done with an average(green) band around the monolift

8@245x2(first 5 doubles done on 14" box, then the last 3 I added a 3/8" mat..hips were killing me)


RAW DOG SQUATS(little bit wider than shoulder width...very narrow for me)

1@095x5
3@135x3(belt on last one)
2@185x3(belt)

Just gonna go real light and low reps and learn the form. I will make myself stay narrow and just learn how to sit down and actually push with the.....dare I say...quads. :windup: All the sets were easy, but the form is still odd to me. I'll bump them little by little and hopefully one day squat a decent weight like this, lol.


Pull thrus- 2x15(moderate weights)

Lat pulldowns- 3x12(moerate weights)

Abs- 3 sets


My hamstrings and back were still freaking sore to the touch from Saturday. Also, I think I gave myself pink eye yesterday because I poked myself in the eye after the gym and now my eye is pink and nasty junk is oozing out. Btter get that checked out tomorrow, lol. The warmups felt like crap on the box so I thought it was gonna suck. It ended up being ok. I took a video of my last double and it looked pretty good. If I can figure it out, I'll post it up.

On a side note, I tried on Rob's canvas(my 198 teammate) and it seemed to be a pretty good fit(slightly loose, but I still plan to gain like 10 more lbs or more). Just the fact that it's brand new makes a huge difference since my old one has holes in it and is real dead. So, I should be testing it out in the next few weeks.

Next week I will use a blue band with this same setup and work up to a max single after the speed sets.

Stumprrp
02-27-2007, 08:38 PM
nice workout man

KevinStarke
02-28-2007, 01:35 AM
Workouts are looking solid man.

Big o Boy
02-28-2007, 05:28 PM
monolift... *drool* I'd like to see that video Chris. I'm having form issues with the box squat, so it'd probably help me out. Great lifting, can't wait to see the max single.

Chris Rodgers
02-28-2007, 08:08 PM
Thanks guys. I actually finally managed to get the video up. Here's the link:

http://www.youtube.com/watch?v=2EZbowQhQ48

Stumprrp
02-28-2007, 08:13 PM
nice speed!

Sidior
02-28-2007, 09:06 PM
nice speed!

:withstupi

Those were real quick man, nice stuff.

edit: Whats with the safety squat bar?

TeamstockyScott
02-28-2007, 09:55 PM
Nice deadlift for bw. What are your powerlifting goals? Are you trying to stay around this weightclass?

redFury
02-28-2007, 10:20 PM
Those band squats *were* killer explosive.

Unholy
02-28-2007, 10:34 PM
Very strong lifting man, where in NY are you located?

Chris Rodgers
02-28-2007, 10:53 PM
Thanks everyone.

Sid- you got a prob with the SSB? That thing kicks your ass. I'll be cycling back and forth between SSB and straight bar.

TSS- right now I want to fill out the 165's. Try and get up to 170-172 and then cut down to 165 for my next meet. Eventually, I'd like to get bigger and go 181.

Unholy- I live in Suffolk. We train in Patchouge.

Unholy
02-28-2007, 11:47 PM
Oh jesus. Im right off Exit 62 on the LIE, Stonybrook University. I would love to come down one day and check out some real powerlifting.

Franco
03-01-2007, 02:14 AM
Hey Chris,

How many members are there within your crew now?

Sidior
03-01-2007, 06:49 AM
Thanks everyone.

Sid- you got a prob with the SSB? That thing kicks your ass. I'll be cycling back and forth between SSB and straight bar.

TSS- right now I want to fill out the 165's. Try and get up to 170-172 and then cut down to 165 for my next meet. Eventually, I'd like to get bigger and go 181.

Unholy- I live in Suffolk. We train in Patchouge.

No, more like jealousy. Never been able to train with one. I train at a ****ing commercial piece of **** gym where Im lucky not to get in **** for using chalk.

What benefits do you find from the bar? Just a different center of gravity?

Big o Boy
03-01-2007, 10:21 AM
that sucks Sid. I think most of us are in the same situation as far as a gym for powerlifters goes.

I believe, correct me if I'm wrong Chris, the SSB puts the center of gravity further forward on the squat, allowing the bar to set higher across the shoulders (thus activating more upper back work). I would love to have that bar... along with a cambered bar for goodmornings.

Great goals Chris, I'm sure you'll keep doing great with whatever you decide to do in powerlifting. Sorry for stealing your thunder a bit. :D

Chris Rodgers
03-01-2007, 03:05 PM
Unholy- anytime you want to come down, feel free. PM me and I'll give you the details of where the gym is located if you are interested.

Franco- like 95. :p Seriously, I'm not even sure. We have a lot of people that train on different days and schedules, but at some point I can usually train with like 20+ different partners during the week. We are blessed as a team.

Sid- the SSB is gangsta. Once you try and go heavy on it, you see why. That thing will send your head between your knees. Hits the back hard from top to bottom and I think it is easier on your shoulders than gripping a straight bar. I even prefer it on narrow stance RAW squats for some reason.

Big- Thanks man and you pretty much nailed it.

Chris Rodgers
03-01-2007, 06:09 PM
I skipped heavy bench today and will rest tomorrow. If I feel better by Saturday I'll do some pulling. The pink eye isn't really bothering me that bad, but I got a nasty cold with it(nose/throat deal) and it's really draining me. I hate skipping the gym, but I know I won't kick this thing if I keep going in.

Sidior
03-01-2007, 06:12 PM
Bummer on the sickness. Pump some vitamin C, get some pussy and eat everything in site.

Anthony
03-01-2007, 06:16 PM
When are you going to get some ****ing lifting done in here?? :p

Chris Rodgers
03-02-2007, 07:43 PM
When are you going to get some ****ing lifting done in here?? :p

*smack*

Tomorrow I will deadlift. I'm thinking reverse bands...haven't done those in forever. I feel a lot better, so hopefully the strength will be there.

I'll post a vid or two if I don't suck. I'm gonna try and become the mini HB of this site.....but better dressed, lol. :zipit:

Chris Rodgers
03-03-2007, 03:01 PM
3/3
Deadlift

Reverse band deadlift(Conventional/belt only/Green bands)

2@225x1
1@315x1
1@405x1(belt)
1@495x1
1@515x1(I believe this is a PR/haven't done them in forever)


1-arm DB rows

1@65x6
1@90x6
1@110x15


Light back ext and abs- 3 sets each


It was probably not the best idea to train today. The pink eye is under control and clearing up nice, but the cold is lingering and my body just aches. The reverse bands didn't seem to take much off the bar. All of us didn't feel too fast off the floor, but somehow my lockouts weren't too hard. The bands completely deloaded the last few inches. My back was real tight and my form didn't feel too hot. I was using the roll technique and switched to regular for the 515, not sure which was better though. I had planned to do sldl next, but my body said no. So I just did some light assistance and got out of there.

Hopefully I'll feel better by Tuesday's box squat session.


I'll put the videos up later of the 495 and 515, even though they sucked, lol.

HeavyBomber
03-03-2007, 08:57 PM
Good job on the PR! So have you figured out how to post the vids?

Big o Boy
03-03-2007, 08:57 PM
nice reverse bands Chris. Rows are looking pretty mean also. I only have a light band for reverse band deadlifts, so it's not much help either.

Chris Rodgers
03-03-2007, 09:16 PM
Good job on the PR! So have you figured out how to post the vids?

Didn't you watch the one above? 2 more on the way.

HeavyBomber
03-03-2007, 09:19 PM
WOW, my bad. That was awesome!

Chris Rodgers
03-03-2007, 09:30 PM
Thanks big fella. I opted for the hoodie, instead of sunglasses, sleeveless vest and fanny pack. Hope you liked it. :P

Chris Rodgers
03-03-2007, 10:19 PM
Here are my vids from today. I wasn't extremely happy with my form. I typically pull rounded back, but I think I could have pulled my shoulders back better at the start and picked my head up.


495x1: http://www.youtube.com/watch?v=YzSNvhQPcLQ


515x1: http://www.youtube.com/watch?v=pXGm5JY4Nc0

smokinHawk
03-04-2007, 08:32 AM
man, you sure use alot of back in that pull.
good lifts

Stumprrp
03-04-2007, 08:58 AM
we pull extremely similar chris, that was friggin sweet, and nice shirt! those bands take off like what 40 lbs? or is that the minis?

Chris Rodgers
03-05-2007, 07:14 PM
3/5
Bench assistance

Decline press(ring finger on rings)

1@095x8
1@135x5
1@185x5
1@215x2
1@235x2
3@220x5


Incline DB press(all reps paused)

1@45'sx6
1@65'sx10


Illegal wide grip bench press

1@095x12
1@115x12
1@135x10(maybe 12, I forget)


SSB JM-press/ext on floor(short rests)

1@065x12
1@085x12
3@105x8-9


Lying rear delts machine- 4 sets


I'm getting over my sickness, so I felt pretty good today. I was happy with the volume I was able to do. A lot better than Saturday. Hopefully the strength will be there to go heavy on the box tomorrow.

Sidior
03-05-2007, 08:19 PM
Solid assistance stuff. Had any issues with the shoulders and the illegal wides yet?

Chris Rodgers
03-05-2007, 08:32 PM
Solid assistance stuff. Had any issues with the shoulders and the illegal wides yet?

Not yet. Don't jinx me, lol.

dw06wu
03-05-2007, 08:38 PM
damn, i thought i pulled rounded back. you are a freakin beast dude. Good to see you're still kickin ass.

Big o Boy
03-06-2007, 03:32 AM
how the hell do you have that J.M. press set up? You grabbing extenders (or whatever they're called) near the straight bar I'm guessing?

declines are looking good bro.

mickyjune26
03-06-2007, 05:47 PM
Good luck on the box tomorrow. Is this a high or low weight day?

Chris Rodgers
03-06-2007, 08:46 PM
how the hell do you have that J.M. press set up? You grabbing extenders (or whatever they're called) near the straight bar I'm guessing?

declines are looking good bro.

I'm not sure what you are asking. I grab the straight part of the SSB, just outside the yokes.

Chris Rodgers
03-06-2007, 08:55 PM
3/6
Squat

Box squat(SSB/14.5"/Viking briefs)
(All sets done with choked blue/heavy band)

1@65x5
1@115x2
1@155x2
1@205x1
4@245x2(belt)
1@295x2(PR double)
1@335x1(5 lb PR)
1@355x1(added loose T-rex/straps down/PR)
1@375x1(Grinder/PR)


SLDL(RAW/no belt)

1@225x3
1@315x2
1@375x5(PR)


Plate loaded lat pulldown

Wide grip overhand- 3 sets 10-12 reps

1-arm underhand grip- 2 sets 10 reps



Today was rough. Going heavy+band tension on the SSB gets ugly. I was having a hard time keeping my arch on the sets after 245, so some of them got ugly, lol. It'll feel good to get back to the straight bar next week. I went heavier than I had planned on sldl(which I will now be doing on my squat days), only because the RAW-whore Todd was talking smack about my gear-whoreness. So when he deadlifted 370x3 in his belt, I stiffied 375x5 with no belt. When I do these next week, I'll go down in weight and probably start the cycle of them up standing on a block.

I'll post some vids later.

Thursday I bench. I'll do some shirt work and stuff.

Chubrock
03-06-2007, 09:00 PM
Big SLDLs for sure CR. Nice job man.

redFury
03-06-2007, 09:05 PM
3/6
I went heavier than I had planned on sldl(which I will now be doing on my squat days), only because the RAW-whore Todd was talking smack about my gear-whoreness. So when he deadlifted 370x3 in his belt, I stiffied 375x5 with no belt.

Heck yeah.. way to rise to the occasion. Excellent squat day Chris. I think my plan on action is to hammer low boxes and extra wide the weeks leading up to the comp. I've been failing at the bottom lately.

Big o Boy
03-07-2007, 12:48 AM
huge lifting bro... great job. You answered my question. You just just mentioned on the floor up there ealier, and it was throwing me off at the time.

Chris Rodgers
03-07-2007, 07:47 PM
Here are some of the videos from Tuesday:


245+BBx2 http://www.youtube.com/watch?v=Tq4mKQWDq20

295+BBx2 http://www.youtube.com/watch?v=4C8LCdk9CY0

355+BBx1 http://www.youtube.com/watch?v=XbMAz6tXjtI

375+BBx1 http://www.youtube.com/watch?v=mXkDP-s1eIA

375x5 SLDL http://www.youtube.com/watch?v=TDdegOmX-64

Stumprrp
03-07-2007, 08:07 PM
F-YEAH chris! loving the round back SLDLs, one of my favorites.

Sidior
03-07-2007, 09:25 PM
Real nice box work.

Chris Rodgers
03-08-2007, 08:00 PM
Thanks guys.

3/8
Heavy bench

Bench press(comp grip)

1@045+080 lbs CHx3
1@095+080 lbs CHx3
1@135+080 lbs CHx3

Add ultimate denim

1@135+110 lbs CHx1
1@225+110 lbs CHx1(~1" from touching)
1@245+110 lbs CHx2(off 2-board)

Straight weight/no boards

1@245x2
1@255x6(all around 1-2" from touching)


DB floor press(tuck and flare)

1@55'sx8
2@80'sx6


Rack lockouts(thumb from smooth)

1@225x5

all 1 set:

1@275x3
1@315x3
1@335x1
1@315x2
1@275x5
1@225x8(totally shot)


I was going to go straight weight today, but chains were on the bar, so I did them. My bench strength is still gay, but it's on the way back. I was pretty happy with the work sets I got in today. Decent volume for me. I was completely shot on the rack lockouts, so that giant set didn't go too great, but it's really just done to finish myself off anyway. Next week will be crazy bands(for lil ole me anyway).

Sidior
03-08-2007, 08:35 PM
I really like how those rack lockouts are done, I gotta try mine like that next time I have some training partners around.

8.8
03-08-2007, 09:02 PM
nice videos!

so on ur stdl i noticed you bascially just drop the weight at the top i have always been taught to lower the weight slowly- whats you take on that?

Chris Rodgers
03-08-2007, 09:17 PM
nice videos!

so on ur stdl i noticed you bascially just drop the weight at the top i have always been taught to lower the weight slowly- whats you take on that?

Thanks. Typically, when using moderate weights you would go slower and more controlled. I was attempting to go as heavy as possible, so I didn't waste any energy on the negative. I think both methods have their place.

Chris Rodgers
03-08-2007, 09:17 PM
I really like how those rack lockouts are done, I gotta try mine like that next time I have some training partners around.

These are very nasty. You won't be able to get up as heavy as usualy, but they will kill your triceps.

8.8
03-08-2007, 09:18 PM
Thanks. Typically, when using moderate weights you would go slower and more controlled. I was attempting to go as heavy as possible, so I didn't waste any energy on the negative. I think both methods have their place.

i gotcha - definaly sounds reasonable

Chubrock
03-09-2007, 03:44 PM
Stickly bastard huh? I will DESTROY YOU!!!!

Stumprrp
03-09-2007, 04:54 PM
SUPER bench dude!

Big o Boy
03-09-2007, 05:10 PM
tons of volume... good s***.

Chris Rodgers
03-09-2007, 05:35 PM
Chub- you are angry for a skinny bastard. :whazzup:

Thanks guys.


Tomorrow my plan is to start with high box squats(A few inches above parallel/for my sumo pull), then I want to pull sumo in full gear for a few mdoerate single(no maxes), then do some goodmornings. We'll see if I stick to the plan.

Chris Rodgers
03-10-2007, 04:06 PM
3/10
Deadlift day


High Box squats(17"/Viking briefs)

1@145x3
1@235x3(briefs on)
1@325x3
1@375x3(belt)
1@415x3
1@465x3
1@505x3(This will be my starting PR/had more in me)


Deadlift(Sumo/viking briefs/DD suit)

2@135x1
2@225x1
2@315x1(gear on/straps up)
2@405x1(belt on)
1@425x1
1@445x1(cranked the straps tight for this)


Goodmornings(Narrow/no belt/SSB)
(All done down to a pin height just below my belly button)

1@155x8
1@165x8


CT rows

1@090x12
1@140x10
1@160x10

Abs- 3 sets


I liked this workout. I feel much better pulling after I've done some form of squatting first. I think the above parallel box squats will strengthen my mid-range on deadlift, which seems to suck. The 505 sets wasn't too hard, but I had a little trouble keeping the bar in postion, so more reps may have got ugly. I think I will alternate those each week with a 16" box for higher reps(like next week I'll try for a work sets of 8-10 reps off the 16" box, then the next week do a heavy triple off the 17").

Went back to the denim suit to pull and I really liked it. I actually stuck with the plan and didn't go too heavy. I experimented with a few different setups, including a roll technique, but I seem to look best just going straight down, shoulders back and explode. I'll post a few vids of this later.

I'm not sure if I'll keep the GM's in, I may switch it to a really low Narrow stance squat or something. I'll see how I feel next week.

Chris Rodgers
03-10-2007, 06:38 PM
Deadlifts vids from today:

405 sumo/roll http://www.youtube.com/watch?v=hzg040XC2fA

405 sumo http://www.youtube.com/watch?v=3TSc4znBqn4

425 sumo http://www.youtube.com/watch?v=pgUWm0PR924

445 sumo/tight straps http://www.youtube.com/watch?v=Jwdc27BnYlA

Chubrock
03-10-2007, 09:35 PM
Dude I hate you. Nah, really, nice pulling. Really quick off the floor. Do you feel like you're getting anything from the suit when you pull?

Chris Rodgers
03-10-2007, 10:29 PM
Dude I hate you. Nah, really, nice pulling. Really quick off the floor. Do you feel like you're getting anything from the suit when you pull?

Thanks man. I sure hope so. I was messing with my technique some more today. I know there are people out there getting 50-100 lbs out of their suits on deadlift. I'm trying like hell, lol. When my deadlift was the strongest I pulled 505 in a belt and 530 in briefs and a suit. That's not a great carryover, but I hope to change that.

Stumprrp
03-10-2007, 11:01 PM
damn your a beast chris

Big o Boy
03-10-2007, 11:02 PM
sweet high boxes. I had never thought of doing those to help the deadlift. Deadlifts are looking strong, also. 600 here you come!

8.8
03-10-2007, 11:07 PM
nice videos what did you mean by tight straps - i was expecting straps to hold the bar but definaly not

Sidior
03-10-2007, 11:07 PM
100lbs out of a suit would be huge! You seemed slower with the roll technique than your normal pull, but all of those flew up.

Chris Rodgers
03-10-2007, 11:11 PM
Thanks stump and Big.


nice videos what did you mean by tight straps - i was expecting straps to hold the bar but definaly not

No. My grip is pretty good(knock on wood), I only use straps if I'm doing very heavy cheat/power shrugs or heavy DB rows. The straps I meant were on the suit. They have velcro on them and you can make them as loose or tight as you want. The tigther they are, the more support....but it makes it hard to grab the bar in good position.

Chris Rodgers
03-10-2007, 11:12 PM
100lbs out of a suit would be huge! You seemed slower with the roll technique than your normal pull, but all of those flew up.

Yea, the roll was something to try. I definetely felt faster on the other sets.

Chubrock
03-11-2007, 08:17 AM
Damn Chris. You're getting more out of your DL suit than most people I've talked to. I have heard that some people get good things out of a Metal DL Suit, and also heard that some people get some good stuff out of a Metal SQ when pulling, but nothing like 100lbs haha.

WBBIRL
03-11-2007, 11:53 AM
500 pound box squats are sweet as hell! The weight you move at your bodyweight is incredible, hell even not considering bodyweight your a damn strong guy! I've always tinkered with the notion of using equipment like a squat suit and bench shirt but even if I could afford them I have no one to teach me lol.

Keep it up!

Chris Rodgers
03-11-2007, 11:58 AM
500 pound box squats are sweet as hell! The weight you move at your bodyweight is incredible, hell even not considering bodyweight your a damn strong guy! I've always tinkered with the notion of using equipment like a squat suit and bench shirt but even if I could afford them I have no one to teach me lol.

Keep it up!


Thanks man. I have been blessed with some amazing training partners and some of the best at teaching/using the shirts/suits, etc. It makes a huge difference.

Chris Rodgers
03-11-2007, 04:47 PM
Plan for the week:

Mon- declines, inc DB's(paused), illegal wides, SSB JM's, rear delts

Tue- Speed box squats(straight bar and chains), sumo sldl, pull thrus, lats, abs

Thu- Shirt work w/heavy band tension off boards, floor press w/chains, rear delts

Sat- High box squats(16") work up to heavy set of 6-10 reps, rack pull conv below the knee, SSB squats(narrow, raw and deep), rows, abs


That's the training plan. I also laid out a bit of a diet to follow, so hopefully I will stick to each. It's not a real strict diet, but moreso just to get in enough protein and calories to grow(since I'm still tiny).

Chubrock
03-11-2007, 04:49 PM
Yea, tiny. Haha you're still bigger than me I think.

Chris Rodgers
03-11-2007, 04:52 PM
Yea, tiny. Haha you're still bigger than me I think.

Not really, but I'm shorter, so I may appear a little thicker. We both are tiny tough, lol. My training partner Chris Taylor's forearms are bigger than my thighs, lol. He's shorter than I am and down to 275ish!

Chubrock
03-11-2007, 08:48 PM
Down to 275? Jesus Christ. Yes we are both small. How tall are you?

Chris Rodgers
03-11-2007, 08:50 PM
5'7"

Chubrock
03-11-2007, 09:00 PM
A good 3" shorter. Fantastic.

Chris Rodgers
03-11-2007, 09:08 PM
11-7= 4

Chubrock
03-11-2007, 09:10 PM
You are correct, but assuming that you're slightly taller than 5'7 and I'm slightly shorter than 5'11, this would give up a "good" 3inches, meaning at least 3" difference. Give me some credit. I'm an Accounting/IS major. If nothing else, I'm good with numbers.

Chris Rodgers
03-12-2007, 07:35 PM
3/12
Bench assistance

Decline press

1@095x10
1@135x8
1@185x5
1@225x2
1@245x2
3@225x5


Incline DB press(all reps paused)

1@55'sx6
1@70'sx9


Illegal wide grip bench press

1@095x12
1@125x12
1@145x12(PR)


Incline Tate presses- 3 sets

Band pressdowns- 2 sets

Band face pulls- 3 sets



Felt good today. I ate like a fat bastard this weekend. My weight tonight was 160, so I'm back up close to where I was months ago. I bumped all the weights up from last week and felt good on all the movements. Someone was squatting with the SSB in the rack, so I just did other stuff for triceps.

Tomorrow I am straying from the planned work a bit. Big Spero is gonna do some full gear free squats since he is doing the meet in a few weeks, so I figure it is a good chance for me to test out the new canvas. So we'll see how that goes.

It was good to see Jim the Bus driver try out a shirt for the first time since competing at the '84 Hawaii Record breakers. He was throwing around 425 for a few reps like it was nothing at like 185-190. He'll be pushing over 500@181 in the near future.

HeavyBomber
03-12-2007, 07:45 PM
Yea, the roll was something to try. I definetely felt faster on the other sets.

I've never been any good with the roll.

Chubrock
03-12-2007, 08:06 PM
I find that the only thing the roll is good for is getting me to dive up under and get a decent arch before pulling. I still don't pull with a great arch. Probably should fix that.

Stumprrp
03-12-2007, 08:40 PM
really nice bench session there Chris, eating like a fat hoe is where its at, you feel decline is beneficial? i know metal militia likes it.

Chris Rodgers
03-12-2007, 08:56 PM
Werd up fatman!

I like declines a lot...then again my bench sucks. I prefer to use them since the setup doesn't bother my back and I can use heavier weights than flat bench.

Stumprrp
03-12-2007, 09:04 PM
pretty much why i do them, lol.

Sidior
03-12-2007, 09:16 PM
Assistance work looking good. What are tate presses again?

Chris Rodgers
03-12-2007, 09:19 PM
Basically elbows out dumbell extensions. Dumbells down to the chest and extend back up. Hadn't done them in ages and didn't really care for them.

Big o Boy
03-13-2007, 04:14 AM
Funny, I was reading about the tate press in an interview with Dave himself. He said he didn't invent the exercise, people just called "tate presses" because he did them often (or something to that effect). He also went on to ask, "why would you name a press after me, when bench has never been my strongpoint?"... lol.

stepto180
03-13-2007, 09:28 AM
I didnt realize you were just a little guy...moving some big weights!!! :)

Chris Rodgers
03-13-2007, 03:11 PM
I didnt realize you were just a little guy...moving some big weights!!! :)


Ouch, not sure if I should take that as a compliment or not, lol. :windup:

I realize in my videos I look massive, so it's hard to believe that I only weigh about 160. :rolleyes: :dj:

Mike G
03-13-2007, 03:34 PM
Very impressive lifts. I have been reading up on your journal(s), very strong stuff bro.

stepto180
03-13-2007, 03:58 PM
i was just watched your vids earlier I just figured you were like 5 10 200ish vids can be very deciving I guesse...plus I weight 175 so maybe im just big??
and it was meant to be a compliment but it might not have came of as one

KevinStarke
03-13-2007, 06:58 PM
Strength is lookin solid man strong declines. I'm liking the weekly settup, once the new equipment gets here I need to lock down on one as well.

Chris Rodgers
03-13-2007, 09:17 PM
Mike G and Kevin- thanks a lot guys.

Step- no, I'm just tiny, lol. I take it as a compliment, but it reminds me I need to eat more.

Chris Rodgers
03-13-2007, 09:29 PM
3/13
Heavy squat

Squat(Ace briefs)

1@145x5
1@235x3
1@325x1

Add belt

1@415x1

Add new canvas

1@505x1(straps tight/like a mile high)
1@505x1(straps loose/little better)
1@555x1(straps down/better)
1@575x2(straps down...probably a straps down and no wraps PR..strong and ~ parallel)


SLSDL(RAW/no belt)

1@135x5
1@225x5
1@275x5
1@285x5
1@300x5
1@315x5...followed immediately by 5 reps of normal sldl...very tough


Abs- 3 sets


It took waaaaay too long to get this done, but I was happy to get a decent squat in and some good pulling. The canvas is bigger than my old one, but since it is new it is much stiffer and binds up much more. I will be altering the straps since they are wider than my shoulders, lol. On my old canvas I cut them thinner so I could actually feel the bar on my back. I'll either do this again, or cut them off and put poly straps on it. We shall see. I think with straps up and knee wraps I am going to squat something sick in this thing.


I am once again gonna tweak my sq/dl routine. My shoulder wa skilling me today the whole time and I know squatting heavy with the straight bar 3 days apart didn't help. Here's an idea I have:

Tuesday- Week A-Gear squat(briefs or full), followed by raw ATF squats(st bar or SSB)
Week B- High box squats(briefs or RAW), followed by heavy pull(many variations)

Sat- SSB speed box squats, SLDL

Saturday I will make sure to hammer the assistance work, since it won't take as long to get the first stuff done. Tuesday I will do whatever I have energy for at the end. I like it...gonna start that this Saturday. :) I change my mind almost everyday, I love it. :alcoholic

Stumprrp
03-13-2007, 10:03 PM
awesome workout man and new plan looks ace.

whats your raw squat? im curious considering ill probley start using gear in the next 2 years.

Chris Rodgers
03-13-2007, 10:07 PM
awesome workout man and new plan looks ace.

whats your raw squat? im curious considering ill probley start using gear in the next 2 years.


Errrrmmm, low. :cry:


I really don't squat raw very often or consistently. My form raw and in gear is like night and day. I have a very strong top end and no quads(hence the wide stance). I think when I did squat raw the best sets were like 225x23 or so in a belt and mid 300's for like sets of 5 with belt/wraps. I get a lot from squat gear....mostly because of my strengths and my training.


And yes, come to the darkside. The Gear-whoreness is strong in this one yes. :study:

Stumprrp
03-13-2007, 10:08 PM
haha ill join the darkside when im at around 600 raw. im really close to a 1400 RAW total so bear with me, i want to total 2000 before i turn 21, call me crazy.

Chris Rodgers
03-13-2007, 11:11 PM
haha ill join the darkside when im at around 600 raw. im really close to a 1400 RAW total so bear with me, i want to total 2000 before i turn 21, call me crazy.

Not crazy. You are a moose and I see no reason why you won't total that and more if you stick with it.


Vids from tonight:


555x1 squat http://www.youtube.com/watch?v=ZmpZvI2IXUU

575x2 squat http://www.youtube.com/watch?v=XVI3xMh7LiE

275x5 SLSDL(closeup, lol) http://www.youtube.com/watch?v=Cb7q09a095M

Bob
03-14-2007, 08:24 AM
Awesome lifts CR...

Those Sumo SLDLs look interesting.. might try those, but not sure I have the flexibility..

Sidior
03-14-2007, 09:15 AM
Dude some awesome squatting. The 575x2 was a joke although a bit high. I know you pull sumo so I can see doing SLDLs sumo would have a benefit. Do you think there would be much carryover for a conventional puller?

Chubrock
03-14-2007, 09:17 AM
Strong as hell man. You ever gonna be competing down my way?

Chris Rodgers
03-14-2007, 03:10 PM
Awesome lifts CR...

Those Sumo SLDLs look interesting.. might try those, but not sure I have the flexibility..

They are tough. The hardest part is trying to squeeze the weight off the floor on the first rep. I'm so used to having speed off the floor on my normal pulls. These definetely hit the hammies and erectors hard.

Chris Rodgers
03-14-2007, 03:13 PM
Dude some awesome squatting. The 575x2 was a joke although a bit high. I know you pull sumo so I can see doing SLDLs sumo would have a benefit. Do you think there would be much carryover for a conventional puller?


Thanks Sid. When I don't have knee wraps on for the heavy stuff, I typically don't break parallel. With a knee wrap on I know I can dip that down and break and get a good pop. The SLSDL is excellent. I think it is a great assistance movement no matter how you pull. I also believe that whether you are a sumo or conventional puller you should train both styles regularly.

Chris Rodgers
03-14-2007, 03:13 PM
Strong as hell man. You ever gonna be competing down my way?

Thanks skinny.:windup:

Where the hell is down your way?

Guido
03-14-2007, 03:33 PM
Damn nice squatting. You sure do get a lot out of that suit! What suit are you using, by the way?

Chris Rodgers
03-14-2007, 03:36 PM
That's the Inzer canvas(Leviathon).

And yes, I do. :)

Chubrock
03-14-2007, 04:44 PM
Thought I had it under my name. I'm down in NC.

Stumprrp
03-14-2007, 05:22 PM
damn your strong chris, how much does that moose behind you squat lol

Chris Rodgers
03-14-2007, 06:08 PM
Chub- not sure. Nothing in the plans, but you never know.

Stump- His meet PR is like 800 or a bit higher. He hit 755 in that workout in briefs only. I'd say he'll be good for 850-900 the next time he competes.

Sidior
03-14-2007, 08:50 PM
That's the Inzer canvas(Leviathon).

And yes, I do. :)

I was going to ask did you spend much time with polys before going to canvas?

Chubrock
03-14-2007, 08:52 PM
Dude, Chris was born in canvas. I thought everybody knew this.

Chris Rodgers
03-14-2007, 09:49 PM
Dude, Chris was born in canvas. I thought everybody knew this.

Haha...you sound like the RAW whore who trains with us. :ninja:


Sid- first suit was a sinlgle-ply champion. From there moved up to a hardcore. After that got the first style Metal Pro briefs and wore them under the hardcore. Then I got my first canvas(Phillips). Since then I never looked back. My squat style is all about canvas. My best pre-canvas squat was 425. First dy I tried canvas I hit 440. Next time hit 455 and it just kept going up for a while.

Sidior
03-14-2007, 09:51 PM
Haha...you sound like the RAW whore who trains with us. :ninja:


Sid- first suit was a sinlgle-ply champion. From there moved up to a hardcore. After that got the first style Metal Pro briefs and wore them under the hardcore. Then I got my first canvas(Phillips). Since then I never looked back. My squat style is all about canvas. My best pre-canvas squat was 425. First dy I tried canvas I hit 440. Next time hit 455 and it just kept going up for a while.

Cool bro, working up is what I have in mind too. Going to stick with the single ply poly for awhile, then go from there.

redFury
03-15-2007, 10:55 AM
Haha...you sound like the RAW whore who trains with us. :ninja:


Sid- first suit was a sinlgle-ply champion. From there moved up to a hardcore. After that got the first style Metal Pro briefs and wore them under the hardcore. Then I got my first canvas(Phillips). Since then I never looked back. My squat style is all about canvas. My best pre-canvas squat was 425. First dy I tried canvas I hit 440. Next time hit 455 and it just kept going up for a while.

Wow... thats crazy. I might have to trade my hardcore in someday. Nice work on the no wraps PR

Chris Rodgers
03-15-2007, 07:43 PM
3/15
Shirt bench

Bench press(comp grip)

warmed up to 185x1 then put on my old DD

2@225x1
1@275x1
1@305x1
1@325xalmost dropped on my face

Added 2-board

1@325x4(missed 5th at lockout)


I shut it down after that. Felt like crap the past two days and figured any more work would just hinder recovery. I wore my old DD and it felt much tighter than the Inzer. I jacked it down too much on the first try at 325 and shot it back over my face. I decided since my shoulder and pec were bothering me to just take one set off the 2-board to get some kinda work in. That felt pretty good to rep that weight. It's been a while.


I'll see how I feel on Saturday. That workout could range anywhere from just hanging out spotting or a full-blown workout. Til then I'll just eat and sleep and repeat...with some work in there too. :hump:

Detard
03-15-2007, 09:58 PM
nice bench. I bet that would have felt nice dropping 325 on your face. SFW!!!

Big o Boy
03-16-2007, 01:29 AM
Nice benching, Chris. Are you following something similar to Metal Militia for your benching routine? Do you feel working with the shirt puts less stress on your shoulder/pec (ie. prevents injury)?

Also... I've seen this for quite some time... what is SFW!!!?

Sidior
03-16-2007, 02:00 AM
Nice benching, Chris. Are you following something similar to Metal Militia for your benching routine? Do you feel working with the shirt puts less stress on your shoulder/pec (ie. prevents injury)?

Also... I've seen this for quite some time... what is SFW!!!?

SLAM FCUKING WEIGHT!!!

Bummer about the shirt work chris. Stopping early sounded like a good call.

Stumprrp
03-16-2007, 04:58 AM
that stinks man, good call on stopping early and not risking your face

Chris Rodgers
03-17-2007, 03:05 PM
Big- I have no idea what kind of routine I'm doing, lol. I just basically do raw full range work one day and then a few days later do top end/shirt stuff.

But yes, the shirt definitely makes a big difference. My pec/shoulder really didn't feel good, but the shirt allowed me to still get some good work in without any discomfort.

redFury
03-19-2007, 01:45 PM
Wow... very nice bench day CR. 2bd pressing especially

Franco
03-19-2007, 03:11 PM
So you rate all the Metal gear that's out at the moment?

Chris Rodgers
03-19-2007, 03:23 PM
Thanks Fury.

Franco- what's up man? Long time. I don't really understand your question. Are you asking how I like the gear? If I tried the new stuff? :confused:

Franco
03-19-2007, 03:52 PM
Well the gear in general.

What's the general consensus that you and your group have on the Metal products?

Chris Rodgers
03-19-2007, 10:15 PM
Well the gear in general.

What's the general consensus that you and your group have on the Metal products?


I think the gear is top notch. It is expensive, but very strong stuff. I have had very good success with their briefs(Pro's, Vikings and the Ace). I pulle my best ever conventional in a single=ply Metal deadlifter. When I used to bench in poly, I used Metal and liked it.

Chris Rodgers
03-19-2007, 10:17 PM
3/19
Heavy bench

Decline press

1@095x12
1@135x8
1@185x5
1@225x3
1@245x3
1@265x2(PR)
1@275xmiss(made the rep, but had fingertip assist at sticking point)


Floor press

1@045+2 CHx5
1@045+4 CHx5
1@045+6 CHx5

Add mini band around back

1@045+6 CHx5
1@095+6 CHxmiss(few inches from lockout)


Shirt Bench(DD)

1@225x3
1@275x5(strong/no touches...some fairly close)


CSR(I suck at these...just adding them back in)

1@045x8
1@090x8
1@115x8
1@115x10


Felt good today. Taking Saturday off helped a lot. I decided to switch Monday to my heavy bench day...because I change my mind by the minute. It worked out well today, I'll see how squats feel tomorrow. I tried something different on the floor presses. I just kept adding resistance without increasing the bar weight,
unfortunately we only have 6 sets of chains(and a few are smaller...like 30 lbs a set) so I have no idea what I was locking out. So after that I added a mini band around my back. This made it much harder. I decided to add a quarter at that point, but it stalled towards lockout and I couldn't fight through all the chains/band, so I missed. I liked these though. I want more chains. I put the shirt on after that a did some reps. This shirt is much tighter than the Ultimate. Even fatigued I did 275x5, where as I did like 255x6 or so in the Ultimate. Next week I hope to hit up some band tension for bench work. We'll see.


Tomorrow I will squat. Most likely with bands. Maybe off a box, maybe not.

Big o Boy
03-20-2007, 06:07 AM
Sweet bench workout man. Great idea with the mini around the back on the floor presses. I was wondering how I could add tension to a floor press without using chains. Awesome.

What are CSRs? Sorry for all of the questions Chris, I feel like a sponge right now.

Chris Rodgers
03-20-2007, 03:05 PM
CSR=Chest supported row. I use the wide/elbows out grip for upper back.

redFury
03-20-2007, 05:17 PM
You seem to know that shirt pretty well... how can you stay tight while doing reps? Seems to be a problem with me, once the bar goes up it doesnt come back down right.

Chris Rodgers
03-20-2007, 09:47 PM
You seem to know that shirt pretty well... how can you stay tight while doing reps? Seems to be a problem with me, once the bar goes up it doesnt come back down right.

I find it tough too. You have to practice doing reps. It's the only way to get better at it. Usually, during the set I have to make sure to squeeze my shoulders back and basically reset myself on the bench before bringing the bar back down. This helps me.

Sidior
03-20-2007, 09:49 PM
Awesome benching. Chest supported rows are tough but well worth it.

Chris Rodgers
03-20-2007, 09:59 PM
3/20
Heavy squat

Squat(Ace briefs)
(All sets done with Choked Blue and Green bands around monolift...~275 or so at lockout)

1@145x1
1@235x1(loose belt)
1@285x1
1@335x1(added DD briefs)
1@415x1(Knee wraps..big PR)
1@445x1(bigger PR...~720 or so at lockout)


Low Box Squat(SSB/RAW/Narrow/no belt)
(not sure how low...well below parallel)

2@115x3
1@155x3
1@175x5
1@195x5
1@205x5
1@215x5


Abs- 3 sets


Great session. I was really happy with the squats. I haven't had anything near that on my back in a while and it actually felt real good. All the sets came up real strong and fast. I was able to hold all the weights at the top too. My top end is as strong as ever, so now that I have a new canvas....big squats should follow. In order to preserve my canvas, you will notice me using my DD briefs as a "suit" over my briefs. This actually works very well and seems to keep me in the same groove I normally use in canvas. I received a sick knee wrap from my buddy Andrew on the last two sets and the weights just came up no problem. I didn't have anyone calling my depth. From the videos I took most of the sets were dipped somewhere in the neighborhood of parallel. On the heavy band/chains day this is fine since I am looking to overload the top end. I am going to be focusing on the straight weight days to break parallel more consistently to build up my bottom end. The low SSB squats are tough since it is weird for me to try and use my quads to push myself up. I will do these every other week and try and build them up with sets of 5.

KevinStarke
03-20-2007, 10:29 PM
That band tension is nasty man great squatting. Must have felt like the world was sucking you in to it with that on your back.

Chris Rodgers
03-21-2007, 12:02 AM
Thanks Kev. Here's the vids.

Squat Videos 3/20/07


285+Blue+green bands http://www.youtube.com/watch?v=aRvmffQcQ0A

335+Blue+green bands http://www.youtube.com/watch?v=G7uRYnOhw_8

415+Blue+green bands http://www.youtube.com/watch?v=alTg9I2kSBY

445+Blue+green bands http://www.youtube.com/watch?v=RpOnSh8RUqo

Sidior
03-21-2007, 10:36 AM
Damn chris that tension is huge. Do you always wear wraps on your wrists while squatting or just for heavy band work?

Stumprrp
03-21-2007, 10:54 AM
REDICULOUS squats chris!!

Chris Rodgers
03-21-2007, 03:32 PM
Damn chris that tension is huge. Do you always wear wraps on your wrists while squatting or just for heavy band work?


I usually throw them on when I get up to 4 plates or anytime I use heavy band/chains. They are pretty stretched out, so I like them for squats. On bench I use longer wraps that are much stiffer/stronger to keep my wrists as straight as possible.

Big o Boy
03-21-2007, 06:59 PM
Huge squatting Chris. Thanks for the PM reply, also. I'll finally get to see your videos in a couple of days as I'm going home on leave.

Chris Rodgers
03-21-2007, 08:30 PM
Thanks big. Congrats on getting to go home. That's gotta feel good.

stepto180
03-21-2007, 09:14 PM
I wanna lift with you!! that gym looks like one of those gyms I have always longed to lift at with lots of hardcore lifters!!
and congrats on the huge band squats pr thats some big weights!!

TommyBoy
03-22-2007, 10:52 AM
Man you're a freak Chris. Very impressive numbers.

Unholy
03-23-2007, 07:34 PM
Wow man those squats are intense. Very motivational.

Chris Rodgers
03-24-2007, 04:25 PM
Thanks guys and gal.

I skipped my assistance workout on Thursday. My right arm was all messed up(elbow, shoulder, something in the upper bicep/armpit area, etc). Not really sure what I did, but it's kind of annoying. Some movements I feel absolutely no pain, but others I can't even do at all. If it keeps bothering me, I guess I'll get it checked out. Back to business today though.


3/24
Speed SQ/Heavy DL

Box Squat(SSB/14.0"/Metal pro briefs/belt)

1@245x2
3@265x2
3@285x2

13" box

1@245x2
1@265x2
1@285x2


Deadlift(sumo/belt only/plates on 5" blocks)

1@225x3
1@315x1
2@405x1(added belt)
1@475x1
1@505x1
1@525x1
1@455x5


SLDL(no belt/standing on 3" mats)

1@135x3
1@225x3
3@315x5(pretty easy)

Was going to try normal(conventional) singles off the mats with no belt. Pulled 365x1, but since I had been doing stiff legged, my form was off and my back was shot anyway so I stopped.

Ghetto T-bar row(narrow/neutral grip)

1@3 platesx8
1@4 platesx8
1@4 plates+25x8
1@5 platesx8(some ugly reps)


Pull thrus- 3 sets/ 12 reps up to the stack

Lying rear delt machine- 3sets

Abs- 5 sets


Had a damn good session today. I was in there forever, but felt strong. I drank a carb drink about half-way through and it helped me get through the assistance stuff. The deadlifts from the block are rough. I typically get a lot of speed off the floor when I pull. It's hard for me to get the weight moving from this height(around mid-shin). Once I got them moving though, my lockout felt pretty good. Those sets were PR's, because I never really did this eact movement. I'll probably do them again in a month or so and try and beat those numbers.

Next week we are running a meet. So I will do heavy bench Monday, Squat Tuesday, do assistance on Thursday and probably have to skip deadlifts. I may decide last minute to try and pull a conventional PR at the meet just for fun. :smoke:

Unholy
03-24-2007, 04:37 PM
Hey man, Is the meet in Patchauge (sp?). I'm at Stonybrook and would like to come out and see a PLing meet since I am interested in starting training for my first one in the very near future.

Chris Rodgers
03-24-2007, 04:42 PM
Hey man, Is the meet in Patchauge (sp?). I'm at Stonybrook and would like to come out and see a PLing meet since I am interested in starting training for my first one in the very near future.


My friend John Bernor is actually running it at his Church in Mastic Beach. If you are still interested I will get you directions. It will be fairly small(probably 20-30 lifters) and he is offering both sanctioned and non-sanctioned divisions. There will be a lot of young kids from his youth group doing their first meet. There will also be some big lifters there(Chris Taylor, this guy Glen who benched 905 today in the gym! and some other ones). It'll be a good time and give you an idea of what goes on.

Unholy
03-24-2007, 04:44 PM
Can you get me directions from the LIE? Also what day/time will this be? Hopefully after thursday.

Chris Rodgers
03-24-2007, 04:54 PM
Sure. I have to get directions myself. Once I do I'll let you know.

The meet is Saturday. I'm sure it's supposed to start by 10 or 11...but they tend to start late. I'll get you all the info during the week.

Unholy
03-24-2007, 04:56 PM
Sweet. I will be there 100% on saturday.

Chris Rodgers
03-24-2007, 08:11 PM
3/24/07 DL vids


505x1 partial dead http://www.youtube.com/watch?v=RePO_YH3F5Q


525x1 partial dead http://www.youtube.com/watch?v=pnrAzAAct4A


455x5 partial dead http://www.youtube.com/watch?v=vS7jWeq1p9k

the doc
03-24-2007, 08:20 PM
chris - keep chuggin the olive oil!
:alcoholic:

Mike G
03-25-2007, 09:23 AM
I just watched your partials, very nice. Just wondering if you have always pointed your toes out? I have been working on my technique and need as many tips as possible. Thanks.

Chris Rodgers
03-26-2007, 07:30 PM
I just watched your partials, very nice. Just wondering if you have always pointed your toes out? I have been working on my technique and need as many tips as possible. Thanks.


Yea, I try and turn my toes out pretty far. This will help you open up and push your knees out.

Chubrock
03-26-2007, 07:33 PM
Ever get that shake to mix right?

Chris Rodgers
03-26-2007, 07:39 PM
3/26
Heavy bench

Decline press

1@095x15
1@135x8
1@185x5
1@225x3
1@250x3
1@230x6


Shirt bench(DD)

1@225x3
1@275x1
1@315x1
1@335x1
1@345x1
1@300x4


Board press(3-brd/4-brd/5-brd...done as one set)

1@185x3/3/3
2@225x3/3/3


CSR

1@045x10
1@090x8
1@115x8
1@135x8


Felt good today. I can't remember my PR triple on declines, but I think I matched it...or beat it. The set of 6 afterwards was good for me too. I decided to do the shirt work second this week instaed of third. I felt much stronger. I'm still getting used to the longer ROM, but it's coming along. I didn't touch at all today, but many of the reps were close(1-2"). I finished off my triceps with a few rounds of "Asylum" board presses. Last time I tried them I went much lighter, but did 5's. This time I did 3's and they were still rough.

Tomorrow I'll do some squatting.

Chubrock
03-26-2007, 07:41 PM
Strong pressing there Chris. Nice job.

Big o Boy
03-26-2007, 07:44 PM
great pressing Chris. Bench is looking pretty heavy. Do you have huge welts on your arm/armpit from the shirt pinching the hell out of you? I tried my F6 on for the first time I and thought it was trying to cut my arms off.