The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #26
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks everyone.

    Bill- That really depends on what type of lifter you are. Some come back the very next week and do max effort work. Those who do periodization will start back over with higher rep, lighter weight sets. One of my training partners who squatted 964 and missed 1003 in full gear at our last meet(APF Seniors), came back the following week with an absolute joke set of 550x8 raw, with no belt. That is how he trains, but I personally come right back to an ME day type of session. Hope that helps.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  2. #27
    Gaglione Strength Chris Rodgers's Avatar
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    6/14
    Heavy bench
    1. 3-board press(comp)- 225x1, 265x1, 300xmiss, 300x1(15 lb PR/strong)
    2.Bench press(Metal Poly/comp)- 275x1(no belt/touched), add belt- 300x1(touched), 320x1(no touch), 340x1(10 lb Poly PR/touched), 355xmiss, 355x1(25 lb Poly PR/ 5 lb all time PR!!)
    3.Lockouts(floor/med/pin 3)- 225x1, 295x1, 345x1, 385x3
    4.Face pulls w/bands- 3 sets



    Sweet workout!! I had a long weekend. After heavy squatting on Saturday, I went out and got wasted on Saturday night. I stayed up late, got some pitiful sleep on a tiny couch. Then all day Sunday I played wiffleball and volleyball, followed by a night of Poker until I finally went to bed at ~2:30. Had to get up a little after 7 and worked all day today. I was feeling pretty tired all day, but I drank a gallon of water and ate a decent amount today. I weighed 160.5. I started with a pretty easy PR on 3-boards and went straight to shirt work. I decided to try the poly again. I haven't used it in probably a few months. I did 275 with the shirt real high and no belt and it just dropped all the way to my chest. So I put the belt on and pulled the shirt down. Still was able to touch 300 pretty easy. So I wasn't thinking this would be a PR day. Then I thought to myself, what would Peter C do??? Since I didn't have enough time to get the shirt tightened up 4", I decided to pull the back of the sleeves down the tricep. Took 320 out and it tightened up like a bastard and I was stopped around 2" off the chest and it popped up easy. Went to 340 and it touched in a nice tight groove and went up smooth and strong. Then I pulled the sleeves down more. I took 355 out and it touched in a good spot and absolutely flew up to ~2" from lockout and started to twist out a bit and I had them take it. This was probably the fastest I have ever moved a weight within 30-40 lbs of that. I think it caught me by surprise and I wasn't able to finish. My back was really tight after that so I rested a bit longer. I came back and this time it didn't pop up as fast off the chest, but I controlled the movement, flared and locked pretty strong. I held it at lockout for a good 5 seconds and racked. Nice PR and now I have more shirt decisions to make, lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  3. #28
    Senior Member Anthony's Avatar
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    Whoo! Nice work CR!! That 3 board is crazy!
    Facebook - BW166 SQ585 BP405 DL660 CL310

  4. #29
    Senior Member bill's Avatar
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    Great lifts Chris thanks and I did the face pulls very good exercise.

  5. #30
    Gaglione Strength Chris Rodgers's Avatar
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    6/16
    Sq/dl
    1.Squat(RAW/narrow)- 145x2, 195x2, belt- 235x2, wider stance- 195x2, 235x3, 285x3(10 lb PR/LOL)
    2.Cable rows(close grip)- 120x6, 150x6, 170x6, 190x2x6
    3.Deadlifts(sumo/hardcore briefs/Titan suit)- 245x1, belt- 325x1, straps up- 425x1, 510x1(5 lb all-time PR/strong)
    4.Abs- 3 sets


    On Saturday I gave all my briefs to Eric so he could try a pair out for speed work. I was supposed to do no squatting and no heavy work today except for rows. So, as usual, I can't sit around and watch other people squat so I decided to do a little raw squatting. Although it sucks, lol, I went decently heavy for me. The most I ever even tried in just a belt was 275x3 and 315x1. I hit 285x3 and it wasn't that pretty, lol. It's funny, I come out of the hole so slow, but then the bar actually leaves my back when I throw my hips in towards the top. You can see where all my strength is, lol. Starting next week I am going to go back to speed work on Wednesdays. Nothing crazy, but just enough to keep me sane and away from going heavy twice per week.


    So, Joey comes over with a few new suits that one of our old training partners, who retired, gave him. The Titan suit(I believe it's a dual quad or Centurion) was a bit loose. I went and found my hardcore that I made into briefs. It was tight on me when I was 148 and I pulled my two best meet pulls in them(480 and 485). I squeezed them on and put the Titan suit over them. The straps are very loose(put them up easy myself), but the bottom is very tight in the legs/hips. I think this is perfect for me as it will give me support in the bottom, but not affect my lockout like tight straps does. 425 felt pretty fast, but as Pete said they always look the same until I get to the high 400's anyway. Just jumped right to 510 and pulled it up strong. When I hit 505 back in the day it was a grinder and would have been redlighted for dropping down around knee level before pulling it back to lockout. 510 today was a smooth strong pull. Not super-fast, but I think I had a little more in me. Next time I pull heavy I'll try it with the erector shirt and see if it helps any.


    I WILL GO EASY TOMORROW. JUST SHOULDERS AND TRICEPS!


    BWT- 161.5
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  6. #31
    Gaglione Strength Chris Rodgers's Avatar
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    6/17
    Bench assistance
    1.DB shoulder press- 45'sx5, 55'sx5, 65'sx8(PR)
    2.Close grip declines- 165x8, 185x8, 205x2x6
    3.Face pulls- 3 sets
    4.Curls- 5 sets


    Nothing too crazy. Felt pretty strong on the shoulder presses again. I guess in all the time I stopped doing them, my strength went up.


    Saturday I squat!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  7. #32
    Gaglione Strength Chris Rodgers's Avatar
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    6/19
    Heavy squat
    1.Squat(denim briefs)- 235x1, 325x1, add canvas- 415x1, straps up- 475x1, add wraps- 525x1(came up fast but fell back), switch to double denim briefs+canvas straps up- 415x1, 505x1, add wraps- 565x1
    2.Squat(DD briefs)- 150+Purples doubledx1, 240+PDx1, 290+PDx1, 330+PDx1(PR)


    That was it. Got there late and gym closed early. I tried to use the single ply briefs under the canvas, but it didn't feel as good. I went to the doubles and it felt a bit better. I want to work on making usre to squeeze each rep down into the hole and still make sure I remember to arch hard out of the bottom. It seems sometimes I focus to much on getting down that I start slow out of the hole. 565 came out of the hole very sloooow, then I hit a point about 3" up and flew up.

    I have never used double bands on squat before, only choked. Justin was doing speed work with doubled purples so I gave it a shot. We aren't sure how much these add. I personally feel like it is a bit harder than a choked blue band, but some think it is more. Who knows. All I know is that 330 felt pretty heavy in briefs and I have hit 335 a bit easier with a blue band in briefs. So I know the last set with the band tension was over 500 at the top, just not sure if it was low, mid or high 500's. Either way it is a PR by default.


    I now have 12 more training Saturdays before the meet. Now that it looks like Mr. Adolph is becoming a meet whore like me and is going to do this meet , I will be training the squat with him every Saturday. We will be alternating between bands and straight weight like I did before the Southern States when I hit huge PR's. We'll see how it goes.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  8. #33
    Moderator Adam's Avatar
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    Have you ever used chains on squats or deads?
    If so how'd ya like them.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #34
    Gaglione Strength Chris Rodgers's Avatar
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    6/21
    Heavy bench
    1.Bench press(comp)- 185x3, 225x3(PR), 245x1(5 lb PR), add DD- 275x1(no touch), 315x1(NT), 365x1(miss 2/NT), 375xmiss(touched)
    2.Reverse band 3-boards(med grip/flat back/greens)- 225x3, 255x3, 275x5
    3.Face pulls- 4 sets
    4.Shrugs- 2 sets



    My raw bench, although still pathetic, is actually moving up more than it ever did when I tried to make it stronger. I think I'm stronger with a closer grip and I still hit those with a comp grip. I think I'm good for over 250 with a closer grip.


    I tried pulling the sleeves dopwn the tricep for the first time in the denim. WOW! That hurts like a muthaf*cker!!! I didn't come close to touching anything and then I loaded 375 up. I only had 1 spotter(big Bill), so this wasn't the best time to be experimenting. It was heavy bench day though and you gotta do what you gotta do. I took 375 out pretty strong, and brought it low. Around the 2-board area it got real freakin tight and this is where I would normally press it back up or dump it too low. This time I kept everything pinched and pretty much rowed it straight through the pain and touched right where I wanted too. It popped up so fast it caught me by surprise and the second I felt it start to drift back I told him to take it. Next time when I have 3 spotters I'll give it a go again. It popped up about half-way real fast, I just didn't flare the elbows in time. It just felt good to handle that much weight and keep it in the groove and get a pop.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  10. #35
    Gaglione Strength Chris Rodgers's Avatar
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    6/23
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal briefs)- 225x6x2, 275x1, 315x1
    2.Speed deads(conv/raw/belt)- off 3" blocks- 135+MDx2x1, 185+MDx4x1, off floor- 225+MDx1, 275+MDx1, no bands- 365x1, 450x1(miss 2)
    3.Band pull thrus- 4 sets
    4.Cable rows(close grip)- 140x6, 160x6, 180x6, 200x6
    5.Abs- 5 sets


    Back to speed work this week. The box squats felt ridiculously light. I'll bump these to 245 next week and then 265 after that. The singles went up fast too. The deads with the bands felt pretty good so I took them off and went for a PR double. The 365 felt weird off the floor, but the lockout felt real fast. I jumped right to 450 for a PR. The first rep felt harder than I expected. The second one I grinded to my knees and had nothing left. Oh well. My PR single in raw conventional is only 460. Next week I'll just hit the speed weights and not do heavy singles, then I'll pull a heavy sumo on Saturday.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  11. #36
    Gaglione Strength Chris Rodgers's Avatar
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    6/24
    Bench assistance
    1.DB shoulder press- 40'sx6, 60'sx4, 70'sx4
    2.Decline press(pinky)- 185x8, 205x8(PR), 225x6(PR/miss 7), 230x5(matches comp grip PR)
    3.Pressdowns- 2 sets
    4.Dips- BWx12, +45x6, +90x8
    5.Curls- 3 sets


    I was looking to hit 5-6 reps on DB presses with the 70's, but it took all I had to match my PR of 4 reps. So the fact that after that I could still feel good on declines was a good thing. I was just going to finish off my triceps with a few sets of pressdowns and Bill and Sanz were talking about dips and weighted dips so I felt like doing some. Hopping up there and getting settled with 2 plates was a chore, but the reps felt pretty easy for the first 7 and then the 8th rep, fatigue just set in and I had to fight through it. I haven't done heavy weighted dips in a while. This might be a PR, but I'm not sure. I know it's the most I've even tried in the last 2 years.



    On Saturday I plan on whooping Eric's ass on the SSB+green band squats.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  12. #37
    Gaglione Strength Chris Rodgers's Avatar
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    6/26
    ME sq/dl
    1.Squat(SSB/DD briefs)- 150+Purples doubledx1, 240+PDx1, add Inzer canvas straps down- 290x1, 330x1, 380x1, 420xmiss, add knee wraps- 420x1(PR)
    2.Partial Deadlift off blocks(Sumo/~6-7" blocks/1-ply denim briefs/belt)- 225x3, 315x1, 405x1, 500x1, 520x2(PR/miss 3)
    3.Lats- 3 sets
    4.Rear delts- 2 sets
    5.Abs- 3 sets



    Today was pretty crazy. My goal coming in was to hit 420+green bands, but since we were using the doubled purples(which seems to add more than a blue band) I had no idea what to expect. Once we got started all the warmups were flying up fast. The way 380 went up, I thought for sure I'd smoke 420. I took it out without knee wraps and basically got crushed in the hole. I got wrapped up for the last one and it felt like I was going to get crushed again, but I grinded through the whole getting pulled forward part and ended up driving through it for a big PR. We are all undecided on how much this band setup adds....but it has to be somewhere between 200-250 at the top for me I think. Not sure about in the hole.

    The partial deads are hard for me. I generate most of my power on deadlifts from my speed off the floor. It's awkward for me to get the bar started off the blocks when I start higher, so I don't even end up pulling much more than my full range. Weird.


    BWT- 159.5
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  13. #38
    Gaglione Strength Chris Rodgers's Avatar
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    6/28
    Heavy bench
    1.Bench press(pinky)- 185x2, 210x1, 230x2(5 lb PR), 240x2(15 lb PR), add poly- 275x1(no touch), 315x1(NT), 340x1(touch)
    2.Lockouts(floor/close/pin 3)- 225x3, 275x3, 315x3, (pinky on rings)- 335x3, 365x3, 390x3(5 lb PR), 410x3(25 lb PR)
    3.Face pulls- 4 sets



    Had to train with just one spotter again so I didn't do boards and I didn't try the denim either. It worked out though because I hit some PR's and we got through the workout faster(I had to leave right after the workout). Next week we should be back to full-force so I will do boards first and use the denim after.


    BWT- 160
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  14. #39
    Gaglione Strength Chris Rodgers's Avatar
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    6/30
    Speed sq/heavy dl
    1.Box squat(14.5"/Metal/SSB)- 245x7x2, 295x1, 335x1
    2.Deadlift(sumo/hardcore briefs/metal dl)- 225x1, straps up- 225x1, 315x1, 405x1, 475x1, change to Titan suit- 525xmiss(right at the knee), straps down- 315x1, conventional- 315x2x1
    3.Pullups- 3 sets
    4.Abs- 3 sets


    I thought I told myself I was skipping deads this week???? I guess I forgot. My back was actually tight as a bastard while I was squatting, but all the sets felt very fast. Afterwards I rested a few minutes and decided to try and new combo for deads. It was extremely tight and made it very awkward to get to the bar. I had my feet ~1/2" away from the plates with the deadlift bar, just so I had a chance to get to the bar. It put me in a bad starting position, but I would pull myself into a better postion before I pulled. I thought that 475 felt pretty fast....faster than it normally does with tight straps. Like a moron I decide to go for a huge PR and switch suits back to a looser suit. Not the brightest thing since the first try in the suit would be quite different than all the other sets. It didn't pop too well off the floor and I got stuck right when it got stuck in my right knee. Now my legs are torn up to shiat. I deserve it for not sticking to the game plan.


    At least the speed work felt easy.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  15. #40
    Gaglione Strength Chris Rodgers's Avatar
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    7/1
    Bench assistance
    1.Incline DB press- 60'sx4, 70'sx4, 80'sx9(PR)
    2.Decline press(pinky)- 185x3, 215x3, 235x3, 245x3(matches comp grip PR)
    3.Dips- BWx10, +46x6, +90x6, +115x6(PR)
    4.Pressdowns- 2 sets
    5.Curls- 4 sets


    I felt like total garbage today, but was still able to fight through and manage a few PR's. Caffeine is my friend, lol. I need to get some good sleep the next two nights to get ready for a good squat session on Saturday.

    I'll continue the incline dumbells for the next few weeks, but I think I'm going to knock the declines back down for higher reps for a few weeks so I don't push it too far on this day.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  16. #41
    Gaglione Strength Chris Rodgers's Avatar
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    7/3
    ME sq/dl
    1.Squat(1-ply denim briefs)- 235x1, add belt- 325x1, 400x1, add wraps- 450x1, 505x1(25 lb PR), 535xmiss
    2.Squat(1-ply denim briefs)- 150+green bands doubledx1


    That's it. We got started late and the gym closed early. It took forever to get through all the heavier squat sets since we had like 8 people using knee wraps, lol. The 505 felt a bit heavy, but went up pretty fast on the video. I know I had more in me, but it took like another 45 minutes until I tired the 535 and when I dipped in the hole I leaned over too far and I couldn't get it started out of the hole. Oh well, I'll hit that and more next cycle. After that I went over to the other monolift to try out the green bands doubled. With only a plate on there it felt like it was over 500 at the top!!! That tension is crazy! I figured I'd leave it at that before I killed myself, lol. Next week we go back to the SSB+purples.


    BWT- 160
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  17. #42
    Moderator Adam's Avatar
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    Chris, do you know of any websites that list the tensions for all the bands?
    I just ordered some bands last week and i forget how many lbs each band adds.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #43
    Senior Member Anthony's Avatar
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    Chris, that is some damn nice squatting!!

    Adam, check out: http://www.jumpstretch.com/PressureChart.htm
    Facebook - BW166 SQ585 BP405 DL660 CL310

  19. #44
    Moderator Adam's Avatar
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    Great site!
    thanks anthony
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  20. #45
    Gaglione Strength Chris Rodgers's Avatar
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    Location
    LI,NY
    Posts
    9,233
    7/5
    Heavy bench
    1. 2-board press(comp)- 225x1, 255x1, 275x1(10 lb PR/easy), add DD- 315x1, 350x1
    2.Bench press(DD)- 315x3(No touch), 335x1(touch, very slow lockout)
    3.Lockouts(floor/pinky/pin 3)- 225x3, 315x3, 365x3, 420x5(10 lb PR +2 reps)
    4.Face pulls- 4 sets


    Hit an easy raw PR on 2-boards, but the shirt stuff didn't feel great. Had a pretty long weekend and only weighed 158 for this workout. The denim was not giving me any pop off the boards, so I knew I wasn't going to beat my PR(380). I decided since we had spotters to try and take something to the chest. I would like to open with 335 in September, but will have to decide if I can hit that better in the poly or denim. Denim threw me a little off to touch and it went up slow.

    I went to lockouts and was a little pissed about something(outside the workout) and just kept pressing after I beat my triple PR and hit an extra 2 reps. Sometimes anger helps. :twisted: :evil: Next week I'd like to get some band stuff in and take another weight to the chest, maybe in the poly. We'll see.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  21. #46
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,233
    7/7
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal)- 265x7x2, 315x1, 355x1
    2.BB rows(comp grip)- 135x7, 185x8, 195x8
    3. 1-arm DB rows- 60x5, 100x2x8
    4.Band pull thrus- 4 sets
    5.Abs- 5 sets


    Good session today. My back was tight as a bastard near the end of the speed work so it actually felt heavy to take the singles out of the rack. They went up easy though, so it was fine. MY PR in that gear off that box is 400 for ME work, so 355 fast after the speed sets felt good. I actually laid off the deads and just hit some assistance work. I'll work the rows up for the next few weeks. They felt pretty good today, even though I haven't done them in like 3-4 weeks. I destroyed my abs at the end by doing straight-leg situps off the GHR with bands and 3-second pauses. Ouch!!


    Tomorrow I'll hit incline dumbells and decline BB for my main movements.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  22. #47
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,233
    7/8
    Bench assistance
    1.Incline DB press- 55'sx6, 70'sx4, 85'sx7(PR)
    2.Decline press(pinky)- 185x5, 210x10(5 lb+2 rep PR), 225x5
    3.Dips- BWx20, +45x17(PR)
    4.Curls- 3 sets


    Didn't have much sleep the night before, but still felt pretty strong and hit 3 PR's. I'll probably keep up these same 3 main exercises for the next 2 weeks or so.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  23. #48
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Chris, in your opinion how high should my box be? Right now its 11" which is ~1.5"-2" under parellel. Should i up it a bit and just make low box squats on ME day?
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #49
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,233
    I prefer to do the speed work off a box that has me at right where I want to be depth-wise. I find for speed work, you don't want to change the form or lift in anyway by going deeper than necessary. I want to be in perfect groove and keep my speed up with decent weights. When I used to do them off a lower box my form was worse and my speed weights were worse. This translated to worse free squat form and lower weights lifted. I have not been doing too may low box squats lately, but we have been doing variations of free squats with different gear(and sometimes the SSB) and going down to legal depth. Last cycle we worked in low box squats in briefs with bands every other week off a 12" box.

    I think you should raise it, but also remember that parallel for the IPF seems to be a different story from other feds(who actually go by the rules). The IPF says your ass has to hit the floor first before you come up, lol. I would put my speed box at the highest point that you would ever need to go to get a squat passed, so you are used to hitting that exact depth. Don't go deeper and obviously don't go higher.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  25. #50
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Sounds like a plan. I'll have one of the local refs tell me how high i can put the box while still being at/under depth.
    Thanks
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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