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Thread: Werd

  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    7/23


    Arms
    1.Alternate db curls- 45'sx7, 45'sx6
    2.BB spider curls- 45x14, 55x8
    3.Close grip bench- 150x9, 150x6
    4.Skullcrushers- 70x8, 70x8
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  2. #2
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
    LI,NY
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    7/24


    Legs
    1.Squats- 185x5
    2.SLDL- 245x10
    3.Leg ext- 180x8


    These sets were not to failure. Next week I will go easy again and then baseball ends. From there on it will be 2 work sets of each exercise and they will be taken to failure(or as close as possible on squats and sldl).
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #3
    Push powerlifting heathj's Avatar
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    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    Why only one set of each? That must've taken you like 15 minutes.

  4. #4
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
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    Like I said, I was going easy on legs. I have been experiencing pain in my right quad after my baseball games for the past 8 weeks or so. It lasts for a few days afterwards. I only have one more day of baseball coming up this weekend. As long as it feels fine, I will be back to hard leg training the week after next.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  5. #5
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    7/28


    Chest, Delts
    1.Inc. db press- 80'sx6, 85'sx3
    2.Dec. flye- 35'sx10
    3.Seated db press- 65'sx1
    4.db laterals-15'sx12


    I used so much energy to get the 65's up on shoulder presses, I could only do 1 rep. I think if I had a spotter to help get them in position I could do a few reps. I'll stick with the 60's for next workout.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  6. #6
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    I have a question. How the hell do you get 85's up to your chest on incline db bp? Does someone help you, or....

  7. #7
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    Nah, no spot. I usually stand with them at my sides. As I sit down I let them sit on my knees. Once I get ready, I take a deep breath and swing them up, one knee at a time. From there they are right in position and I start. For some reason, I feel more comfortable doing these than flat or decline. The shoulder presses are the hardest. It took everything I had to get the 65's up and then I had nothing left.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #8
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    7/31


    Arms
    1.Alt. db curls- 50'sx6
    2.BB spider curls- 55x12
    3.Close grip bench- 155x8
    4.Skullcrushers- 70x10
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  9. #9
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8/3


    Chest, Delts
    1.Inc. db press- 80'sx6, 80'sx4
    2.Dec. db flye- 35'sx12
    3.Seated db press- 60'sx4
    4.db laterals- 15'sx14
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  10. #10
    Mystic Eric
    Guest
    latty, how much do you weigh now and @ what % body fat?

  11. #11
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8/4


    Back, Grip
    1.Wide grip chins- bwx12, bwx9
    2.DB rows- 80x10
    3.DB shrugs- 90'sx15
    4.Static Hold(mixed grip)- 405x1


    Low energy
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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