CR's Powerlifting Journal

[Chris Rodgers]

dude i dont know if youre interested but i know there is one big thing that increased my top end pulling power: rack deads from just above the knee (sumo and conventional) for singles....I used to think they didnt translate but I really do think they work!!!

Hey buddy, Chains are what did it for me. I am going to be using them again as often as I can get out to train with the guys.

i'm gonna hold you to that!

Haha, I didn't even hold myself to it as I pulled heavy on Tuesday lol. Around 6:00 tomorrow?


7/5
Bench

Bench press(pinky on rings)

240x2x8 sets
185x8
185x7x2 sets

CSR

4 sets

Incline JM press(smith)

3 sets of 10

Chins *ss* Dips

10*10
8*8
6*6
4*4
4*4
4*4

I did these with only about 10 seconds between sets just to finish up.

I went to a small BBQ with just a few close friends and their kids yesterday. I still managed to drink like 15 beers in the sun all day so today I was pretty hungover and had to get up at the crack of dawn to go to work. Felt like hell all day and somehow still managed to get some good work in at the gym. I think I sweat out all the toxins today lol.

[joey54]

Way to get it in no matter what.

[sandman24]

Haha, I didn't even hold myself to it as I pulled heavy on Tuesday lol. Around 6:00 tomorrow?

eric's usually there about 5:30 and i'm there at 5:45

[Chris Rodgers]

Way to get it in no matter what.

Keep on keepin on


7/6
SQ/DL@All Sawced Gym

Reverse band squat(raw)

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

145x3
235x3
325x1
375x1

*belt*

415x1
445x1

*wraps*

485x1


Deadlift w/chains(raw)

365+50 lbs CHx1
365+100 lbs CHx1
365+140 lbs CHx1
365+180 lbs CHx1

*belt*

365+210 lbs CHx1
365+240 lbs CHx1
385+240 lbs CHxmiss(just above the knees)

Chins(OH)

BWx15
+40 lbs CHx10

*drop set*
+80 lbs CHx4
+60 lbs CHx3
+40 lbs CHx3
+20 lbs CHx3
BWx3

Weighted abs

5 sets


Had a great session with a bunch of the guys tonight. Eric, Sandy, Jef, Steve, the other Steve and another guy who's name I already forgot. I didn't expect to feel as strong as I did. First time squatting in a monolift in months and also with spotters. I can't remember what my PR is with a set of minis, but I think my best with monster minis is 505 and I definitely had some left in the tank with the 485. Next time I do these I should be able to break 500. Deadlifts also felt great. Felt so awesome to be using both a deadlift bar and chains. Grip felt like I could have held 700 lbs. I definitely plan to make the trip out hopefully weekly to lift with everyone. Great atmosphere.

[S_Lusterino]

Awesome to have you tonight bro. Those squats were crazy!

[Coke]

Dig the super session Chris.

[Chris Rodgers]

Awesome to have you tonight bro. Those squats were crazy!

Thanks man, felt great to be back in that atmosphere. I should be there pretty much every Friday for a while.

Dig the super session Chris.

Thanks Coke!


7/8
Bench

Bench press(pinky on rings)

240x3
240x2x7 sets
185x8x2 sets
185x7

Hang clean and press(1/2 thumb from smooth)

95x3
115x3
135x4x2 sets
135x4+5 presses

CSR

4 sets

Face pulls *ss* tricep pushdowns

3 sets of 15 each

Curls

2 sets


Bench sets felt real strong today. I was in a good groove and speed was good. I was messing with some OH presses from a hang clean. I suck horribly at cleans. I just wanted to get some extra work in for upper back/shoulders.

[Chris Rodgers]

7/9
SQ

Box squat(raw/belt)

*all sets done with one set of minis doubled*

185x2
195x2x3 sets
215x2x4 sets

Chins(neutral)

BWx20


This is all I had time for. Had a long day. 11 hour work day, came home and rushed to the gym. Then I had to leave and go straight to a double header for softball. I have another long day tomorrow, if I somehow find time I may go in for more assistance work.

[Eric Adolph]

I think work and softball counts as assistance work!

[Chris Rodgers]

I think work and softball counts as assistance work!

I guess it was since I didn't do anything else, lol.

7/11
Bench

Bench press(pinky on rings)

240x3x2 sets
240x2x6 sets
185x8x3 sets

Chins(done inbetween sets)

BWx8x12 sets

CSR

4 sets of 8-12

Incline JM presses(smith)

3 sets of 10

Face pulls *ss* tricep pushdowns

3 sets of 15-20 each


Decided to do this session today instead of tomorrow since I hadn't lifted since Monday and my softball games got cancelled tonight. Everything felt strong tonight. Tomorrow I'll rest and then I will head back out to train with the guys on Friday night.

[Eric Adolph]

What kinda sq/dl ya hitting Friday?

[Chris Rodgers]

What kinda sq/dl ya hitting Friday?

Straight weight squats...I'll see how strong I feel. Then I'll do deads with chains again.

[S_Lusterino]

I was hoping ud say straight weight!

[Chris Rodgers]

7/13
SQ/DL

Squat(raw)

145x3
195x1
235x1
285x1

*belt*

325x1
355x1
385x1(5 lb PR)

*wraps*

425x1

Deadlift w/chains(raw)

225+100 lbs CHx1
315+140 lbs CHx1

*belt*

405+140 lbs CHx1
435+140 lbs CHx1
460+140 lbs CHx1(PR)

Chins

BWx10
BW+40 lbs CHx13

Second week back squatting with a crew again. We had a small group tonight, just me, Eric, Sandy and Steve, but it was another great training environment and everyone was kickin ass. I squatted 430 at my last meet and hit a strong 425 tonight the first time going straight weight in the monolift in months. I still have about 4 months til my meet so I hope to be in the 465-485 range by then. Pulls felt pretty strong too, real happy to be using chains again. Then the gym was closing so I only got two sets of chins in and had to bounce. Next week Ill squat with bands or chains again.

[Eric Adolph]

Sick lifting tonight CR!!

[sandman24]

easy pr's. everything moved really fast

[Chris Rodgers]

Sick lifting tonight CR!!

easy pr's. everything moved really fast

Thanks guys. Hopefully we'll be saying that a lot over the next 4 months lol.


7/15
Bench

Bench press(pinky on rings)

240x3x3 sets
240x2x5 sets
190x6x3 sets

Chins

BWx10x5 sets

CSR

3 sets of 15-20

Face pulls *ss* tricep pushdowns

3 sets of 15 each

BB curls

1 set of 20


Nothing crazy today. Felt a little beat up from Friday and prob from drinking 8-9 beers last night. Just got all my bench sets in and breezed through the assistance. Tomorrow I will do some box squats again and whatever assistance I can get in before I have to go to my softball games.

[S_Lusterino]

Squats looked awesome bro. What meet you doing?

[Chris Rodgers]

Squats looked awesome bro. What meet you doing?

RPS meet in Stonybrook in November

[S_Lusterino]

Hmmmmmmmm. U might have some company =)

[Chris Rodgers]

Hmmmmmmmm. U might have some company =)

Yea man do it!

7/16
SQ/DL

Box squat(raw/belt)

*all sets done with one set of minis doubled*

205x2x4 sets
225x2x4 sets

Mid-shin rack pulls(raw)

225x3
315x1
405x1

*belt*

495x5

Lat pulldowns(wide-neutral grip)

4 sets of 8-12

Weighted ab work

5 sets


Squats felt easy, but for some reason I sweat like a bastard when I do speed squats. My shirt was soaked when I was done. The rack pull work set felt real easy too. If I wanted to get grimy I think I could have grinded out a few more....but this is my "light" day lol.

[Chris Rodgers]

7/19
Bench

Bench press(pinky on rings)

240x3x4 sets
240x2x4 sets
190x7
190x6x2 sets

CSR

4 sets

Incline JM press(smith)

3 sets

Face pulls *ss* tricep pushdowns

3 sets each


Yesterday I got home from work and felt like crap. It was real hot and humid all day and I just felt run down. I passed out on my couch at 8:00 and was done for the night. Felt much more rested today and felt strong tonight. All my bench sets were real easy and I even felt a little stronger than normal on my assistance stuff.

I strained something a few days ago that is in like the base of my skull on the right side. At first it felt like a headache, but i think its a muscle because it hurts to turn my head to the right. It didn't affect and of my lifts today though so I'll have to see how it feels tomorrow night for SQ/DL.

[courtneygould]

Nice work Chris!! But take it easy and don't fuck your body up, especially if you strained something!

[Chris Rodgers]

Nice work Chris!! But take it easy and don't fuck your body up, especially if you strained something!

Hey thanks...I don't know what this take it easy thing is you speak of, is that some kinda new-age training idea?

[courtneygould]

Hey thanks...I don't know what this take it easy thing is you speak of, is that some kinda new-age training idea?

Yeah.... you're right, I apologize, that statement was a brief loss of my mind. So don't be a pussy and smash fuckin' weights!