CR's Powerlifting Journal

[Chris Rodgers]

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

Thanks man, although I didn't exactly stick to my plan of not going heavy on Tuesdays anymore....and by not really, I mean not at all.


9/18
SQ/DL

Squat(raw)

135x3x2 sets
185x3
225x1
275x1

*belt*

315x1
365x1
380x2(PR)

Deadlift(raw/short rest between singles)

405x1x3 sets(sumo/belt)
405x1x6 sets(conv/no belt)

Leg press(deadlift stance)

3 sets of 10

Chins

4 sets of 10

Weighted Abs

4 sets

[Chris Rodgers]

9/20
Bench assist

Flat DB press

40'sx10
60'sx10
75'sx10x2 sets
75'sx15

BB Rows(OH)

95x10
145x10
195x10x2 sets
195x15

HS BTN Press

2 sets of 20

Seated cable row(UH)

2 sets of 20

Rolling DB ext on floor

4 sets of 15

BB curls

2 sets

[Chris Rodgers]

9/21
SQ/DL @ All Sawced

Squat(raw)

145x2x2 sets
195x2
235x2
285x2

*belt*

325x1
365x1

*wraps*

405x1
435x1

Deadlift w/Chains(raw/no belt)

*short rest between sets*

365x1
365+50 lbs CHx1
365+90 lbs CHx1
365+130 lbs CHx1
365+160 lbs CHx1
365+190 lbs CHx1

*belt/extra minute rest*

415+190 lbs CHx1

Chins(OH)

BWx10
+60 lbs CHx8

*Drop set*

+60 lbs CHx7
+40 lbs CHx4
+20 lbs CHx3
BWx4


Very good training session tonight. Squats moved better than normal and that is the heaviest straight weight squat I have hit in well over a year. Then I followed that with some pulls w/chains which also went well. I have put on 7+ lbs in the past 3 weeks. Hopefully I will put on another 8-10 over the next 7 weeks going into the meet.

[Coke]

Beastly shit Chris, and that's across the board dude.

[Chris Rodgers]

Beastly shit Chris, and that's across the board dude.

Thanks brother!

9/24
Bench

Paused bench press(middle finger on rings)

225x2
240x2
250x2
255x2
260x2

Weighted dips

+45x8
+90x8
+135x5+2(rest-pause)

Face pulls *ss* Tricep pushdowns

3 sets each


Bench felt strong. I had no spotter/liftoff and all the reps were smooth. Lockout felt stronger than normal and the last double matches my meet PR. I think I def had another 5-10 lbs in me for a double.

[Chris Rodgers]

9/25
SQ/DL

Squat(raw)

135x3x2 sets
225x3x2 sets
275x1

*belt*

325x1
365x1
385x2(PR)

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
520x1
520x2

Wide-neutral grip Pulldowns

4 sets of 8-12

Weighted leg raises

2 sets


Felt like trash coming into this session. Tired, sore, etc. I realized that I am going to miss my "heavy" session this Friday because I have a graduation dinner for when I finished my apprenticeship. So I pushed it today and did real well. It'll be good for me to skip a heavy day anyway. I'm 6 1/2 weeks out right now. Feeling good

[Chris Rodgers]

9/27
Bench assist

Flat DB press

45'sx10
65'sx10
80'sx10x2 sets
80'sx15

BB rows(OH)

95x10
155x10
205x10x2 sets
205x15

HS BTN Press

2 sets of 20

Seated cable rows(neutral)

2 sets of 20

Rolling DB ext on floor

4 sets of 15

Curls

2 sets of 15

[ehubbard]

Which meet you doing?

[Chris Rodgers]

Which meet you doing?

RPS meet in Stonybrook


10/1
Bench-only @ Pete's

Bench w/bands

*1 set of Onyx Monster minis doubled and 1 set of Onyx Micro minis doubled*

45x3
95x3
115x3
125x2(missed 3rd)
135x1
145xmiss(very close)

*1 set of Onyx Micro minis doubled only*

175x11


Pete got all of the new bands from Elite so we had to try some out. According to their chart and the way we had them setup, the combo should have added ~200 at lockout.

[ehubbard]

Awesome, Gene's meets are great!

That bench session looks like something Frank crafted up.

[Chris Rodgers]

Awesome, Gene's meets are great!

That bench session looks like something Frank crafted up.

Yea man, I can't wait!

And Pete is the O.G. when it comes to ridiculous band tension on bench.

i have an empty 5.5g now...and i was looking for some nice shrimp...i wanted CRS/CBS but that day i saw some lovely sakuras...and then i got mixed up...are sakuras easier to care for than CRS? do they breed easier than CRS?

Bubba Gump Shrimp? Momma says stupid is as stupid does. Excellent addition to my journal, asshat.


10/2
SQ/DL

Squat(raw)

135x3x2 sets
225x2
275x1

*belt*

325x1
365x1
390x1(Ties PR)

That matches my best single in a monolift with spotters and today I did it walked out by myself and convincingly deep. Felt good.

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
530x1(missed 2nd on grip)
530x1

The bar I was using was bent, although less bent than the first bar I grabbed. It was rolling out of my hand on the first set and even though it came up easy, I lost grip on my overhand at the very top on the second rep. I got pissed, waited two minutes and pulled another easy single and held the lockout for 5 seconds.

Wide-neutral grip pulldowns

5 sets of 10

Weighted abs

2 sets


Getting amped up for this meet. Less than 6 weeks left.

[Chris Rodgers]

10/4
Bench assist

Flat DB press

40'sx10
60'sx10
80'sx10
85'sx10
90'sx10
95'sx10

CSR

90x10
115x10
135x10
160x10
165x10

Floor Press(pinky on rings)

135x15
155x15
165x15

Seated cable row(wide-neutral grip)

135x15
150x15
165x15

Rolling DB ext on floor

4 sets of 15

Curls

2 sets of 15


BWT- 174!

[Coke]

Getting amped up for this meet.

No joke, that is obvious dude, lol.

[Chris Rodgers]

No joke, that is obvious dude, lol.

Yea man!

10/6
SQ/DL @ All Sawced

Squat(raw)

145x3x2 sets
235x2
285x1

*belt*

325x1
365x1

*wraps*

405x3(PR?)
430x2(PR)

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
495+50 lbs CHx3(PR)

Chins

BWx12
+20 lbs CHx12x3 sets
BWx12

[Chris Rodgers]

10/8
Bench-only

Paused Bench press(middle finger on rings)

225x2
245x2
265x2(PR)
270x1(miss 2nd/PR)
275x1(PR)

*touch and go*

225x8
235x6
175x17
135x20

[Chris Rodgers]

10/9
SQ/DL

Squat(raw)

135x3x2 sets
225x2
275x1

*belt*

325x1
365x1
395x1(5 lb PR)

Deadlift(raw)

135x3x2 sets
225x2
315x1
405x1

*belt*

495x1
535x1

Wide-neutral grip pulldowns

5 sets of 10

[Coke]

Super squats and deads as usual.

[Chris Rodgers]

10/11
Bench assist

Flat DB press

40'sx10
60'sx10
80'sx10
90'sx10
100'sx9
105'sx5

CSR

90x10
135x10
160x10
170x8
135x10

Floor press(pinky on rings)

135x12
155x12
175x12
185x12

Seated cable row

135x12
150x12
165x12
180x12

Rolling DB ext on floor

5 sets of 20

Curls

2 sets of 20

[Chris Rodgers]

Super squats and deads as usual.

Thanks Terry!

[Chris Rodgers]

10/12
SQ/DL @ All Sawced

Squat(raw)

145x3x2 sets
235x2
285x1

*belt*

325x1
365x1

*wraps*

405x1
445x1

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
495+50 lbs CHx1
495+80 lbs CHx1
495+110 lbs CHxmiss(close to lockout)

Chins

BWx10
+50 lbs CHx10
+70 lbs CHx8
BWx20

Great session with the crew tonight. Everyone was killing it. After a few weeks of experimenting with different knee wraps, tonight I went back to my 8 year old Metal all blacks and this is the strongest I have felt squatting this cycle. I will stick with them for the meet. Pulls felt strong too and I thought I had that last pull in me. It flew off the ground and then I just hit a wall a few inches before lockout.

4 weeks out!!!

[Chris Rodgers]

10/15
Bench

Bench press w/bands

*1 set of minis doubled*

45x5
95x5
135x3
185x1
205x1
225x1(5 lb PR)
235x1(15 lb PR)
185x7
185x6

Chins *ss* Dips

5 sets of 10 each


My bench has been feeling good the past few weeks, but I wasn't expecting to totally smoke my PR today. I had no liftoff or spotter and even the 235 single was smooth. Feeling good with less than 4 weeks to go.

[Chris Rodgers]

10/16
SQ/DL

Box squat(raw)

135x3x2 sets
225x3
275x3

*belt*

315x3
365x3
385x3
405x2

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
540x1


That was it. I worked a 12 hour shift today. I was completely exhausted. Today was a scheduled training day so I got in there and got some work in. Less than 4 weeks out!

[Chris Rodgers]

10/18
Bench assist

Flat DB press

40'sx10
60'sx10
80'sx10
100'sx10(PR)
100'sx7

Wide-neutral grip pulldowns

5 sets of 10

Floor press(pinky on rings)

135x12
155x12
175x12
185x12

CSR

90x12
135x12x2 sets
90x20

Lying DB ext *ss* BB curls

3 sets each

[Chris Rodgers]

10/20
SQ/DL

Squat(raw)

135x3x2 sets
225x3
275x2

*belt*

325x1
365x1
385x1
405x1(10 lb PR)

Deadlift(raw)

135x3
225x2
315x1
405x1

*belt*

495x1
525x1x2 sets


That was all I had time for. I couldn't train with everyone this weekend because I had girlfriend obligations, so I just went in by myself and did this quick. That is the first time I have ever squatted 400+ without knee wraps. I made sure to sink it and I actually stalled a few inches out of the hole but was able to get through it. Nowhere near where I want to be, but still a nice milestone to hit along the way.

[Chris Rodgers]

10/22
Bench

Paused bench press(middle finger on rings)

225x1x2 sets
245x1
265x1x2 sets

Weighted Dips

BWx10
+45x10
+90x10
+135x5+2(rest-pause)
+90x14(PR)

CSR

5 sets of 10

My gym only has one "good" bench. It was being used today, so I benched on the other two. The first one is ridiculously slick and once I drive with my legs I literally slip ~4" up the bench. So I switched to the other crappy bench which has two sets of pegs, one too high and one too low. So basically my setup and bench felt a little off. Either way, to hit that close to my max for two singles isn't too shabby.