CR's Powerlifting Journal

[Bako Lifter]

Haven't been in here for a long time. Lookin beastly as ever. I see youve got a 700 squat, crazy stuff man.

[Coke]

Had a very exhausting week of work+school. Been very tired all week. I was happy to get some decent work in today. The next few weeks are going to be brutal as well so I will get my training in whenever I can get to the gym.

No doubt these are challenging times, props on doing what you can while you can to keep it on track.

[Chris Rodgers]

Haven't been in here for a long time. Lookin beastly as ever. I see youve got a 700 squat, crazy stuff man.

Where the fuck have you been? Lol that was a few years ago in multiply gear in the 181 class. Lifting raw @165 right now.

No doubt these are challenging times, props on doing what you can while you can to keep it on track.

Thanks Coke.


Did tHis session a day early on Sunday because of this weeks hectic schedule.

4/15
Bench

Paused bench press(middle finger on rings)

215x1
240x1
250x1
260x1

*touch and go*

225x6
205x9
185x12
165x15+5(rest-pause)

Chins *ss* Dips

3 sets of 12 each

Seated DB cleans

3 sets of 12

Tricep push downs

2 sets of 20


I was so exhausted on Saturday that I slept for like 18+ hours from midday Sat into Sunday morning. Felt wonderful lol

[Bako Lifter]

Where the fuck have you been? Lol that was a few years ago in multiply gear in the 181 class. Lifting raw @165 right now.

Dang what'd you look like at 181? Haha. I took 2010 off, crossfitted most of 2011, now I'm lifting heavy again. Good to see you still doin your thig though.

[lennyspero]

He looks like a fathead at 181.

[sandman24]

nice pause benching, man. should be getting close to 300 touch and go, no?

[Chris Rodgers]

Dang what'd you look like at 181? Haha. I took 2010 off, crossfitted most of 2011, now I'm lifting heavy again. Good to see you still doin your thig though.

Did you just say the C word? Lol Welcome back

He looks like a fathead at 181.

Lmao you know it!

nice pause benching, man. should be getting close to 300 touch and go, no?

Umm no, prob like 262, lol. One day I will get there...one day.


Didn't have to work overtime after work today like I thought, so went in and did work.

4/17
SQ/DL

3" deficit deadlifts(raw/no belt/dead stop)

225x2
315x1
405x1
450x3(PR)

Narrow stance pause squats(raw/no belt)

135x3
185x2
225x1
240x8(PR)

Chins

BWX15x3 sets

Elbows out "Spero" rows

50'sx12x3 sets

I call them Spero rows because the first time I ever did me was with my buddy Spero, Aka Starvin Marvin. They are basically two-arm DB rows done off a back ext/hyper bench.

Abs/obliques

6 total sets weighted


Good session. Didn't use the best bar for deadlifts and it wasn't easy to hold onto for the last set. Luckily, since I am doing a dead stop on the floor I was able to resqueeze the bar after the second rep so I could rip up the third. On the pause squats, it's "easy" for me to hit PR's because I just started doing them. I could have grinded out a few more. The first rep was just as slow as the 8th lol. I decided to leave some in the tank because I want to squat heavy with bands later in the week.

[joey54]

Good training plan in place.

[CHASE TRUSNOVEC]

awesome deads and squats big C!!!

[Alex.V]

Did you just say the C word?

You know you like it.

[Chris Rodgers]

Good training plan in place.

awesome deads and squats big C!!!

Thanks guys.

You know you like it.

Shhh, I secretly kip all my pullups and do all my big lifts with 5 kilo bumper plates so it looks like I have a lot of weight on there!

Combined sessions tonight and got a bunch done.

4/20
SQ/Bench/DL

Squats w/bands(raw)

*all sets done with one set of monster minis doubled*

135x3
185x2
225x1

*belt*

265x1
290x1
305x2(PR)

Narrow grip floor press(thumb from smooth)

185x10x3 sets

Deadlifts(raw/roll technique)

225x3
315x1
405x1

*belt*

455x1
505x1

*no belt/tap and go*

415x8

Chins

4 sets- 50 total reps

Paused incline DB press

45'sx10
55'sx10
60'sx10

Seated DB cleans

2 sets of 15

Tricep push downs

1 set of 30

BB curls

1 set of 25

[CHASE TRUSNOVEC]

congrats on the pr big homey!!!

[lennyspero]

damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work

[Eric Adolph]

damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work

LMFAO, and a decent amount of assistance for each!!

[Chris Rodgers]

congrats on the pr big homey!!!

damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work

LMFAO, and a decent amount of assistance for each!!

Thanks fellas. Between work in the Hamptons and 4 days of school in Queens last week, I had to do what I had to do. I actually liked training them all together. This week is going to be the same work/ school schedule so I did bench assist today with a Million reps and now I feel like I can't put my arms down lol.


4/22
Bench

Bench press(middle finger on rings)

145x20x2 sets

Narrow grip push press *ss* neutral grip chins

85x10 ** BWx10
115x8 ** BWx10
125x8 ** BWx10
135x8 ** BWx10

Dips *ss* CSR

BWx15 ** 2 plates x15 for 3 sets

Tricep push downs

100 total reps(3 sets)

BB curls

55x25
45x25


Work and school tomorrow. If we don't work too later on Tuesday I will be doing some pulls and pause squats. Then I will prob rest til Saturday when I have to do this boot camp kinda workout at my apprentice school that they came up with last year. 45 minutes of calisthenics, 1.3 mile run, followed by as many pushups as you can do in one straight set, followed by a 35-40 foot column climb. The whole day sucks ass, but its only one day.

[Bako Lifter]

I love narrow grip pp. Keep it up with the tough schedule man.

[Chris Rodgers]

I love narrow grip pp. Keep it up with the tough schedule man.

Thanks man. I only like narrow grip on OH press now. The wide grip just feels uncomfortable and awkward.

4-24
SQ/DL

3" deficit deadlifts(raw/no belt/dead stop)

225x2
315x1
405x1
455x1
465x2(PR)

Narrow stance pause squats(raw/no belt)

135x5
185x2
225x1
255x7(PR)

Chins

BWx20(neutral)
BWx20(OH)

1-arm DB rows

100x5
120x8x2 sets

Weighted ab work

6 total sets


Surprisingly good session. All day long at work my back was cramping up as if I had just done way too much deadlift work in like the last day or two(which I hadn't). So naturally I figured I would take it easy today...then I got to the gym and told myself to stop being a bitch and hit some PR's. So now I will stay out of the gym until this physical ridiculousness I have to perform on Saturday.

BWT-164

[CHASE TRUSNOVEC]

congrats on the pulls and squats big homey!!!

[lennyspero]

I'm glad you decided to not be a little bitch. Nice job on the pr. When you go back to the flooor your gonna crush some pr's.

[Chris Rodgers]

congrats on the pulls and squats big homey!!!

I'm glad you decided to not be a little bitch. Nice job on the pr. When you go back to the flooor your gonna crush some pr's.

Thanks peeps

So Saturday I had my "physical fitness" or whatever you want to call it day at school. It's basically a bad day of "training" for a powerlifter lol. My calves are so freaking sore from it that I can barely walk and I look like a gimp. My triceps/shoulders got pretty sore as well from having to do like 9 rounds of different pushups. Today I got back in the gym, but felt like shiznit so we'll consider it active recovery haha.


4/30
Bench

Bench press(pinky on rings)

215x1(paused)
230x1(paused)
240x1(paused)

*touch and go*

210x7
210x6
135x25

Chins *ss* Dips

3 sets of 12 each

Face pulls *ss* tricep pushdowns

3 sets of 25 each


Tomorrow I will attempt to pull and squat, but I am pretty sure I will fall over since my calves won't be able to stabilize me lol. Also back to working in Brooklyn and Queens tomorrow for the next month or two and there will be some night work mixed in as well. Also heading into the last few weeks of apprentice school so I will be taking my NYC welding exam as well as some finals and other stuff. Should be an interesting few weeks! My results from Saturdays thing:

Start with 45 minutes or so of all kinds of calisthenics. By the end of that my arms, abs and legs felt like trash. Right into a 1.3 mile run in 8:49. The last time I attempted to run a mile was last year for this test and I improved my time by 19 seconds...that's how you do it. Right into as many pushups you can do in one straight set...I did 65, last year I did 51. Pretty sure I have not attempted to do more than 25-30 pushups since last years test. Then we went right into a ~35 foot column climb...I did it in 13.1, last year I did it in 12.6 so that was the only thing that went down, but it seemed like everyone's time went down this year on that so it may have been from the paint job on the column. Oh well

[Chris Rodgers]

5/1
SQ/DL

3" deficit deadlift(raw/no belt/dead stop)

225x3
315x2
405x1
475x2(10 lb PR)

Narrow stance pause squats(raw/no belt)

135x5
185x2
225x1
245x1
260x3(PR-since it's the most weight I've tried yet)

Chins

BWx20(neutral)
BWx20(OH)

BB rows

135x20(OH)
135x20(UH)

Weighted abs/obliques

6 total sets


My legs, particularly calves are still torn up from Saturday. Luckily, my pull is ALL back so I still managed to pull a strong deficit PR. the squats felt hard though. Every warmup felt heavy and my right hips flexor was all knotted up and I couldn't loosen it up. So I just put on 5 more lbs than last time to see what I could grind out. After 3 I decided it was best not to push it today. I'll push it on Friday.

[CHASE TRUSNOVEC]

pr's for cr!!! awesome dude!!

[Chris Rodgers]

pr's for cr!!! awesome dude!!

Thanks bud!

5/3
Bench

Bench press

220x2x8 sets
175x6x3 sets

Chins(neutral)

3 sets of 12

CSR

3 sets of 12

Seated DB cleans

3 sets of 12

Tricep pushdowns

2 sets of 30+

BB curls

1 set of 20


Decided to try an old school bench template. Since my bench sucks and I never really followed a bench template for any decent length of time, I figured what the hell. It's a pretty slow progression, but maybe it will work for me. I'll plug in the assistance like I normally do and move through that stuff pretty quickly.

[Chris Rodgers]

5/4
SQ/DL

Squat w/bands(raw)

*all sets done with one set of minis doubled*

135x3
185x2
225x1

*belt*

275x1
275x5(PR)

Sumo deads(raw)

225x2
315x1
405x1
455x1

*belt*

495x1

Conventional deads(no belt/tap and go)

425x7

Chins(neutral)

BWx10
+45 lbs x10
+70 lbs x5x2 sets
BWx22

I only slept a few hours last night and was totally shot today. My commute home from work took freakin 2 1/2 hrs and I was desperate and drank two monsters to keep me awake driving. My stomach was killing me when it was time to go to the gym, so I just knocked out some decent work and got the hell outta there. No ab work today because I prob would have puked. I was actually pleasantly surprised at my lifts and had a little in the tank on the squat and dead work sets.

BWT- 162

[Chris Rodgers]

5/6
Bench

Bench press(pinky on rings)

220x3
220x2x7 sets
175x7
175x6x2 sets

Chins

60 total reps inbetween sets

CSR

3 sets of 12

Tricep pushdowns

2 sets of 30-40

BB curls

1 set of 25


Switched my grip a few times on the first few sets and pinky on the rings felt the best so I stayed with that for the last 6 sets. I think I will keep that grip for a while.