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Thread: CR's powerlifting journal

  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    CR's powerlifting journal

    I'm back and I decided to start a new journal. In the last few months I have hit full gear gym PR's of 600 in the squat and 350 in the bench. Last Saturday I also hit 335+ blue bands+ 5 sets of chains on a free squat in full gear. This adds up to ~705 at lockout and probably like ~500 in the hole. My training has been going pretty well for the last 6 weeks or so and my next meet is September 18th. I'm looking to hit some big PR's there!!!
    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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    5/26
    Sq/dl
    1.Band pull thrus- 5 sets(purple, green, blue, blue, blue)
    2.BB rows(comp bench grip)- 135x5, 175x5, 205x8(PR)
    3.Deadlifts(sumo/raw/belt)- 225x1, 315x1, 405x1, 455x1(5 lb raw sumo PR), 475x1(25 lb raw sumo PR/20 lb all-time raw PR)
    4.Abs- 3 tri-sets(ouch!!)
    5.Side bends(BB)- 95x6, 115x2x6


    Good session. The warmups on rows felt pretty good, but of course once I get up to ~200 the form feels awkward. I still stayed strong and just kept yanking them up for a PR.


    Decided to do some raw sumos just to work the hips and hammies some more. I was going to go up for maybe a heavy rep set, but they felt pretty strong so I went for a PR. I went very wide and kept my feet turned out pretty far. They felt harder off the floor then when I'm in gear, but I felt I could drive the hips through better at lockout since I didn't havve any tight straps pulling me forward. Huge raw PR and the best successful sumo I have pulled in about 4 months or so.


    BWT- 158.5
    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
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    DAMN! Keep pumpin that iron and best of luck in your new journal.

  4. #4
    Senior Member Anthony's Avatar
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    Awesome work bro. I hate the fact that I have 30lbs on you and you still outlift me.
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  5. #5
    Gaglione Strength Chris Rodgers's Avatar
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    5/27
    Bench assistance
    1.Bench press(flat back)- 185x5, 195x5, 2 board- 210x3, 225x1
    2.Dips- BWx12, +45x10, +70x8
    3.Curls- 5 sets



    I don't think I am going to do flat bench on this day anymore. Going flat puts too much stress on my shoulders and just feels like crap. I don't want to arch, so I think I will opt for delines or dips or maybe inclines if I want to work that shoulder weakness.

    The dips were all easy, but I haven't done them in ages so I stopped there. I'd like to build these up a bit to hit my triceps a little different. Then, since my biceps are weaker now than when I started lifting, lol, I decided to do some curls. I think I need to do these once a week and get these up to reasonable strength.
    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
    Senior Member bill's Avatar
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    Chris, So you do bench without an arch some? I was wandering about that I only do the arch when I get to heavy wt. is that correct way of doing things? thanks in advance Chris Mason says you can actually lift that much so I'm impressed.

  7. #7
    Gaglione Strength Chris Rodgers's Avatar
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    LOL. I guess Mason is the only credible source around here, eh?

    I usually arch on all my heavy work, but I am trying to work in some movements with no arch to save my lower back a bit. I have been doing my lockouts laying flat on the floor. I have just decided to do my high board presses flat-backed and I moved the same weight. Anytime I do shirt work or low boards I will most likely be using my arch.
    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
    Senior Member bill's Avatar
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    I didn't say Mason was credible lol. thanks for the info. could you maybe outline the new squat routine on your journal or the powerlifting section. thanks bill.
    I wasn't thinking you made up your lifts, but I am sure some here have different ideas of what justify a good lift.
    Last edited by bill; 05-28-2004 at 09:20 PM.

  9. #9
    Senior Member Anthony's Avatar
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    Well, CR's lifts are sanctioned by judges at a powerlifting meet, so I'm pretty sure they are legit. Not to mention I've watched some of his videos - there's absolutely no reason to doubt his numbers.
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  10. #10
    Gaglione Strength Chris Rodgers's Avatar
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    I basically started the new squat routine today with Phil Harrington. He knows what it's all about, I'm just the student on this one. It's pretty advanced and a lot different than other stuff out there. See what you can follow from my journal and if you have any questions address them to Phil in the powerlifting session and I'm sure he can explain.


    5/29
    Heavy sq/dl
    1.Chain squats(Yellow tape"low"/briefs)- 145x2, 235x1, 325x1, 375x1, add wraps- 415x1(PR)
    2.Chain squats(Red tape"high"/briefs/canvas straps up/wraps)- 505x1, 550x1(PR)
    3.Squat(briefs/canvas straps up)- 325x1 rest 1 min, 415x1
    4.Box Deadlift(conv/4.5"box/belt only)- 135x1, 225x1, 315x1, 365x1, 420x1(10 lb PR)
    5.Rear delts- 3 sets
    6.Abs- 4 sets


    Good session today. Tried something totally new. We did chain squats where the chains are setup over the monolift. You come down until the bar hits the bottom of the chains, you pause briefly and explode up. We did that at two different heights, one low and one high. It definitely felt a little weird, but I got more used to it as we went. After a few weeks it should be easy. The 550 set was the best and flew up nice.


    I felt pretty crappy warming up on the box pulls. I already pulled heavy earlier in the week and I just didn't think I'd be in PR territory. I went for it anyway and suprisingly hit a strong 10 lb PR. It flew off the ground as usual and I hit a sticking point just above the knees but was able to grind it out.


    BWT- 157
    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

  11. #11
    Gaglione Strength Chris Rodgers's Avatar
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    6/2
    Heavy bench
    1.Bench press(pinky)- 185x1, 215x1, 240x1(5 lb PR), add DD- 255x1, 285x1, 315x1(touched), add belt- 345x2, 355x1, no belt- 325x1, 335xmiss(no pop at all, missed 1/2" from lockout), belt- 385xno touch(had them take it) WTF???
    2. 5-board press(comp/no arch)- 275x3, 315x3, 345x2(miss 3/ 5 lb PR), 355x1(15 lb PR)
    3. 6-board press(pinky/no arch)- 365xmissx2
    4.Lockouts(floor/med/pin 3)- 225x3, 315x3, 365x3, 365x3



    Shirt woes continue, lol. I only weighed 157 today, but when I pull the shirt down it is binding me up like a bastard at the bottom. I touched 315 with a bit of struggle with no belt and the shirt as high as possible. Once the belt is on forget it. I'm glad I have plenty of time until the meet. I'll have to use the shirt every week until then. Even though the last 5 days or so killed me(partying, gambling, little food and water, lots of beer and poker, lol), I still managed to hit a few PR's and get some good work in. Now it's off to the Nationals to help out the rest of the team. I may squat down there on Friday if we can get to a gym.
    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

  12. #12
    Gaglione Strength Chris Rodgers's Avatar
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    6/7
    Heavy bench
    1.Bench press(comp)- 135+MDx3, 175+MDx1, 195+MDx1(10 lb PR), different setup- 135+MDx1, 185+MDx1(didn't like it), (arch/add DD)- 225+MDx2(2nd touched), 255+MDx1(no touch), 285+MDx1(NT), 305+MDxmiss(touch to low), 265+MDx1(touched), add belt- 275+MDx1(touched), cranked the shirt down- 315+MDxmiss(touched too low)
    2.Lockouts(floor/close grip/pin 3)- 225x3, 275x3, 300x4 +4 medium +12 wide
    3.Face pulls- 4 sets


    Good first session back. They thought I was crazy that I was going to bench heavy today, but I felt pretty good. I had to get up at 4:45 this mrning to catch a flight back to NY from Lousiana(APF Nationals) and it was a long weekend. I weighed 159 and I felt good warming up so I went heavy. This was the first time I used bands with the shirt to the chest so those were PR's. I'll have to check with Eric if that is pretty good for my normal full range PR(350). I think my problem with the shirt is that if I crank the shirt all the way down, I can't possibly stay in the groove. If I have the shirt high, or down about half way my bench seems strong and I stay in the groove. So what I am going to do is this....first, I'm going to try my Metal shirt next week with straight weight and see how it feels. If it's nothing too special, I am going to order a new denim from Karin with a smaller chest plate than the one I have now. This way I can keep the shirt about half way down, but get more pop. Then I can use my shirt now for the lower stuff(315-340ish) and hopefully use the new shirt for the heavy stuff and hit something nice(365+).

    On lockouts I used a close grip(1 finger on smooth). This made the ROM about 6". I did 300 for 4, then went straight to a medium grip and hit 4 more, then put my hands out wide and finished off with 12 more(those are much easier, only ~2" ROM). I was shot then and just did some face pulls.


    BWT- 159
    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

  13. #13
    love to lift BIG C's Avatar
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    Good luck on your lifts dude!!

    They Rock!!!
    If the bar aint bending your just pretending!!!!


    My journal!

  14. #14
    Senior Member bill's Avatar
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    Face pulls?

  15. #15
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    Are we ever going to see you in the 181's?
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  16. #16
    Jack's Utter Surprise Saturday Fever's Avatar
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    That squat workout looks insane! Best of luck with it.

  17. #17
    Gaglione Strength Chris Rodgers's Avatar
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    Bill- for face pulls I take a tricep strap from a high cable. I face the cable, take a few steps back and actually lean back. From full arms length I pull the straps towards my face spreading the straps apart. I sometimes pull it very high(basically look like I'm doing a front double-bicep pose when I contract at the top), and sometimes I bring it right at my face or lower. The movement, depending on where you bring it, hits the rotators, rear delts, traps and basically you'll feel it all through your upper back and shoulders. Hope that made sense.


    Fangel- no time soon. I still need to gain plenty of more mass to be a full 165. I am eating a ton of protein right now and bumping up the cals in an effort to get up to a pretty lean 165-167. I hope to get my nightime weight to ~167 and wake up around 164-165 so I will be right on target for weigh-ins without having to diet. We'll see how it goes when I compete in Sept. The most I have weighed for a meet so far is 158.

    SF- yea I'm excited about it. Only time will tell how it will work for me.


    6/9
    Sq/dl
    1.Band pull thrus- 3 sets(purple, green, blue)
    2.Squat(narrow/denim briefs)- 195x3, 255x1, 325x1, add belt- 375x1, add older wraps- 415x4(PR), add newer wraps- 445x1(20 lb narrow stance PR)
    3.Deadlifts(sumo/denim briefs)- 225x1, 315x6x1, 405x1
    4.BB rows- 135x6, 185x5, 215x5(PR/last rep ugly), 185x5


    I hadn't squatted or deadlifted for a week and a half. After seeing everyone move some big weights at the Seniors, I just had to get back under the bar. Decided to do some narrow squats again. I figure if I do these every 2nd or third Wednesday I can work some weaknesses and it will keep my hips fresh for Saturdays wide work. Everything felt pretty strong. These are definitely a lot different than my regular squats, but they feel pretty close behind.


    Decided to try some sumos in the briefs while I had them on. Did a bunch of singles with 315. They all felt nice and fast so I did one with 405. It was plenty fast, but I let my hips rise faster than I should and locked the legs first and followed with the back. I was pretty shot by then though and it was still fast so I'm fine with that for now. Next time I go heavy sumo I'll try these briefs and the erector shirt for a PR. My PR in briefs is 485.
    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

  18. #18
    Gaglione Strength Chris Rodgers's Avatar
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    6/10
    Bench assistance
    1.Decline press(comp)- 185x1, 225x1, 250x1, 270x1(5 lb PR), 230x5(5 lb PR), 240x4(PR), 240x3
    2.Shoulder press- 95x5, 115x5, DB's- 60'sx10(PR), 70'sx4(PR)
    3.Pressdowns- 3 sets
    4.Curls- 3 sets


    Good session. Felt pretty strong on both declines and shoulder presses. Felt like crap with the BB, but the DB's felt good. I haven't done much shoulder pressing at all for a while, but I still managed a few PR's. I don't think I've ever done more than 6 or 7 reps with the 60's and I never got the 70's up.


    According to Karin I should have my briefs tomorrow so I will be squatting in them Saturday!!!
    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

  19. #19
    Gaglione Strength Chris Rodgers's Avatar
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    6/12
    Heavy squat
    1.Squat(DD briefs)- 145x3, 235x1, 325x1, add Inzer Canvas- 415x1, straps up- 505x1, add wraps- 555x1(fell back as I was locking it out/felt light), 610x1(10 lb PR)
    2.Squat(SSB/DD briefs)- 235x3, 285x1, 325x1, 375x1(5 lb PR), 420x1(50 lb PR)
    3.Pulldowns to abs- 4 sets
    4.Rear delts- 3 sets
    5.Ab machine- 3 sets


    Finally felt good in the Inzer canvas. My new briefs worked out well. They are very hard to get on because the waist is a bit too tight, but the hips and legs are a bit loose. Once the canvas is on though everything felt nice and tight in the hips and it seemed to be catching me good. This will be the combo of gear I squat in at the meet in Sept. I'll be looking to be at ~650 by then. The work with the SSB felt pretty good too. The 375 was a total joke so Eric said go 4 plates. It came out of the rack and felt light as anything, but as I got near the hole I thought it was going to crush me, lol. I grinded it a bit out of the bottom and then it finished strong for a big PR. That actually is higher than my briefs PR with the straight bar with no wraps. I think in these briefs and wraps I can definitely break 500 with the straight bar.


    BWT- 159.5
    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

  20. #20
    Senior Member bill's Avatar
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    Thanks Chris figured it out. would the inzer briefs work for support on or for sore hips?

  21. #21
    Gaglione Strength Chris Rodgers's Avatar
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    Yes. If I were to get the one's from Inzer I would order the power pants. Those seem pretty good and I think they are what Phil uses for briefs.
    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

  22. #22
    Senior Member Anthony's Avatar
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    Awesome work bro. 610 is absolutely insane!!
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  23. #23
    Administrator chris mason's Avatar
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    Yeah, good job on the squats!


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  24. #24
    Senior Member bill's Avatar
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    Chris sorry to bother you but i was curious once you finish a meet or in my case peak at the end of a 12 week plan . where would start again sets and reps thats sort of thing? thanks for any help bill

  25. #25
    Banned Jezmason's Avatar
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    Dude your incredible, i can only hope (and work!) to get where you are. That's like superhero weight...jeez...nice one!?!

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