CR's Powerlifting Journal

[smokinHawk]

man, you sure use alot of back in that pull.
good lifts

[Stumprrp]

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]

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]

Solid assistance stuff. Had any issues with the shoulders and the illegal wides yet?

[Chris Rodgers]

Solid assistance stuff. Had any issues with the shoulders and the illegal wides yet?

Not yet. Don't jinx me, lol.

[dw06wu]

damn, i thought i pulled rounded back. you are a freakin beast dude. Good to see you're still kickin ass.

[Big o Boy]

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]

Good luck on the box tomorrow. Is this a high or low weight day?

[Chris Rodgers]

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]

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]

Big SLDLs for sure CR. Nice job man.

[redFury]

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]

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]

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]

F-YEAH chris! loving the round back SLDLs, one of my favorites.

[Sidior]

Real nice box work.

[Chris Rodgers]

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]

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]

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]

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]

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]

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]

Stickly bastard huh? I will DESTROY YOU!!!!

[Stumprrp]

SUPER bench dude!

[Big o Boy]

tons of volume... good s***.