CR's Powerlifting Journal

[S_Lusterino]

Congrats bro!

[Coke]

On a side note, after a 3 year apprenticeship, today I officially became a Journeyman for Ironworkers Local 361. I am rarely very proud of myself, but I would say this is my proudest moment in my adult life.

I am very excited for a long, safe, rewarding career as an Ironworker.

A few weeks back I also started seeing a really awesome girl and things are going very well so I am a happy man right now.

Great news Chris, wish you the best in life!

[DoUgL@S]

Congrats!

[Chris Rodgers]

Congrats bro!

Great news Chris, wish you the best in life!

Congrats!

Thanks everyone!


8/17
SQ/DL @ All Sawced

Reverse band squat(raw/belt)

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

415x1
450x1(PR)

*wraps*

500x1(PR)

Deadlifts(raw)

225x2
315x1

*belt*

405x1
465x1
505x1
505+50 lbs CHx1

Chins(OH)

BWx10
BW+50 lbs CHx13(PR)
BW+25 lbs CHx13
BWx15

[Coke]

Killer with those lifts!

[sandman24]

still had more left in you on that 500.

[Chris Rodgers]

Killer with those lifts!

Thanks Coke

still had more left in you on that 500.

Hopefully I'm being smart and leaving room for some more PR's leading into the meet.

8/20
Bench

Bench press(pinky on rings)

215x1(paused)
235x3(paused)
240x3(paused)
185x15(touch and go)
135x25(touch and go)

CSR

4 sets

Lying DB ext

3 sets

Face pulls *ss* Tricep pushdowns

3 sets each


8/21
SQ/DL

Squat(raw)

135x3
185x2
225x2
275x1

*belt*

315x1
345x1
360x6(PR)

3" Deficit Deadlift(raw/no belt)

225x2
315x1
405x1
455x3

Lat pulldowns

3 sets(wide neutral grip)
2 sets(rope)

Weighted leg raises

2 sets

[Chris Rodgers]

From Wednesday morning to Friday morning I worked a ton of overtime, two overnight shifts and I had almost no sleep. I slept all day Friday and barely ate anything. I went to train on Saturday at All Sawced gym and I felt weak and my squat way way off. I felt like I strained something up high in my hammy and I kept getting real forward out of the hole. I ended up hitting 410 w/wraps and got forward with 430 and missed. I benched after that and hit a paused 260. Then I did 3x10 on chins w/40 lbs Chain. Back On a normal work schedule this week and hit the gym yesterday and today.

8/27
Bench

Bench press

225x5(1/2 thumb from smooth)
235x3(same)
185x16(pinky on rings)
135x28(same)

Lat pulldowns(OH)

3 sets

Face pulls *ss* tricep pushdowns

3 sets each


8/28
SQ/DL

Squat(raw)

135x3
185x2
225x2
275x1

*belt*

315x10(PR)

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

500x3(tap and go)


I felt like total crap walking in the gym today. I was running around like crazy at work jumping up and down off of trucks and steel. It was brutal and it wiped me out. Somehow I just got focused on my sets and I actually felt strong. My hammy felt much better. I had nothing left after that though. I tried to do some chins and CSR, but my body said no.

[Coke]

Major props on your effort(s) Chris!

[Rock1984]

315 x10 is very good!

What are CSRs ?

[Chris Rodgers]

Major props on your effort(s) Chris!

Thanks Coke!

315 x10 is very good!

What are CSRs ?

Thanks man. I think I'm good for 12 or so if I really push it.

CSR= Chest Supported Row

[Chris Rodgers]

8/30
SQ/Bench @ All Sawced

Squat(raw)

145x3x2 sets
195x2
235x2
285x1

*belt*

325x1
325+40 lbs CHx1
325+80 lbs CHx1

*wraps*

325+160 lbs CHx2

3-Brd press(pinky on rings)

265x3
275x2(missed 3rd)
285x1
295x1
305xmiss

Chins

BWx10
+50 lbs CHx10


My bench lockout is seriously shot. My transition from the push off the bottom into lockout needs a lot of work. I haven't done boards in months, so I'm hoping they will help out.

[Chris Rodgers]

9/3
Bench @ Peter C's

Bench w/bands

*2 sets of minis doubled*

45x3
95x3
115x3
125x2
135x1
145x1

*1 set of minis doubled*

135x12

OH Log press

110x10
130x10
140x10

Prowler

1 round of two trips low handle and two trips high handle

*superset*

45 minutes of regretting doing that set


I'm starting an assault on my weak bench lockout and who better to do that with than the infamous band freak, Peter C. I have also decided that I am going on a calorie surplus and going to try and gain 15 lbs or so as I train into this meet. Why the fuck not, it'll only help me lift more.

[Chris Rodgers]

9/4
SQ/DL

Box squat w/bands(raw)

*1 set of monster minis doubled*

135x3
185x3

*belt*

225x3
245x3
265x3
285x3

Deadlift(raw)

225x2
315x1
405x1

*belt*

465x1
510x2

Lat pulldowns

5 sets of 8-12

Weighted abs

5 sets of 12-20


So yesterday after the prowler incident I apparently left one of my mini bands and my chalk at Pete's house. So I used monster minis on squats, which was fine...but when I went to deadlift I had to go find a little nugget of chalk in the trunk of my car. By the time I was locking out the second rep the bar was barely in my fingertips. I wanted to do a triple, but it wasn't happening. Oh well

[Eric Adolph]

9/3
Bench @ Peter C's

Bench w/bands

*2 sets of minis doubled*

45x3
95x3
115x3
125x2
135x1
145x1

*1 set of minis doubled*

135x12

OH Log press

110x10
130x10
140x10

Prowler

1 round of two trips low handle and two trips high handle

*superset*

45 minutes of regretting doing that set


I'm starting an assault on my weak bench lockout and who better to do that with than the infamous band freak, Peter C. I have also decided that I am going on a calorie surplus and going to try and gain 15 lbs or so as I train into this meet. Why the fuck not, it'll only help me lift more.

You trained with Pete and there wasn't a double Green hooked up ?!?

[Chris Rodgers]

You trained with Pete and there wasn't a double Green hooked up ?!?

Don't give him any ideas, I was already only at about 40% bar weight lol

[Chris Rodgers]

9/6
Bench

Bench press(middle finger on rings)

185x3x2 sets
205x3x2 sets
225x3x2 sets

CSR

4 sets of 10-12

Neutral-grip flat DB presses

60'sx15x3 sets

Face pulls *ss* tricep pushdowns

3 sets each

BB curls

2 sets

[Chris Rodgers]

9/7
SQ/DL @ All Sawced

Squat(raw)

145x3
195x3
235x2
285x1

*belt*

325x1
365x1

*wraps*

400x1
430x1

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

500x1
535x1(missed 2nd above knees)

*belt off*

425+80 lbs CHx1(missed 2nd)

That was supposed to be a rep set, but it wasn't happening lol.


Chins(OH)

BWx10
+40 lbs CHx10
+60 lbs CHx8
BWx20


Another night of trying to "see where I'm at". Squats felt much better, definitely need some baby powder on the deadlifts as the bar was getting caught pretty badly on my massive thighs.

I plan to train smarter from now until the meet. Going to do some SSB work for the squat and plenty of bands/chains on my pulls. I will also try and go lighter, with more volume work on my other SQ/DL session during the week.

[Chris Rodgers]

9/10
Bench

Bench press(paused)

185x3
225x3
235x3
245x3

Floor lockouts(mid-range)

225x3
265x3
275x3
285x3

Weighted Dips

+45x8
+90x8
+135x4(+3-4 partials)

CSR

4 sets of 10-12

Chins

4 sets of 10-12

Face pulls

2 sets of 20

[Chris Rodgers]

9/11
SQ/DL

Squat(raw)

135x3x2 sets
225x3
285x2

*belt*

315x1
365x5(matches PR)

Deadlift(raw/no belt)

135x3
225x3
315x1
405x1
455x5(tap and go)

Leg press(deadlift stance)

3 sets of 10

Lat pulldowns(wide-neutral grip)

4 sets of 10-12

Weighted abs

3 sets


So much for going light today. I was feeling good and just went with it.

[Coke]

Training is going great man.

[Chris Rodgers]

Training is going great man.

Thanks mang!

9/13
Bench assist

Flat DB press

45'sx10
60'sx10
70'sx10x2 sets
70'sx15

BB rows(OH)

95x10
135x10
185x10x2 sets
185x15

HS BTN Press

2 sets of 20

Seated rows(UH)

2 sets of 20

Rolling DB ext on floor

4 sets of 15

BB curls

2 sets of 15


This is what I want my second bench day to look like from now until the meet. Volume with moderate to light weights. Tomorrow I'll train with the guys @All Sawced. I plan to do SSB work for the squat and some pulls w/bands.

[Chris Rodgers]

9/14
SQ\DL @All Sawced

SSB Box Squat w/bands(raw)

*one set of average bands choked*

65x3x2sets
155x3
205x3

*belt*

245x3
265x3
285x3
295x3

Deadlifts w/bands(raw)

*one set of strong bands doubled on Rogue platform*

135x3
225x1
315x1

*belt*

365x1
390x1
410x1

Dimel deadlifts w/bands(no belt)

185x15x2 sets

Chins

BWx10x3 sets

*drop set*
+40 lbs CHx10
+20 lbs CHx4
BWx5

[Chris Rodgers]

9/17
Bench @ Pete's

Bench w/bands

*one set of monster minis doubled*

45x3
95x3
135x3
165x3
185x1
195x1
205xmiss(right at lockout)
135x10
135x7x2 sets

1-arm DB row

65x10
120x10x3 sets

[sandman24]

everything's looking good dude. meet prep is coming along.