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Thread: CR's powerlifting journal

  1. #51
    Gaglione Strength Chris Rodgers's Avatar
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    7/10
    ME sq/dl
    1.Squat(DD briefs/Phillips canvas)- 325x1, straps up- 415x1, 505x1,
    add wraps- 545x1, 585x1, 625xmiss, 625x1(15 lb all time PR)
    2.Deadlift(hardcore briefs/Metal DL/narrow sumo)- 225x1, straps up- 225x1, 315x1, 405x1, 455x1, 455x3(15 lb PR)


    Another big Saturday. I got to the gym with tons of gear(like 4 pairs of briefs and 4 different suits), but I forgot my Chuck Taylors!! I would not be able to squat in the sneakers I was wearing(New Balance), and I live 45 minutes from the gym so we ran to the store and luckily they had some Chucks in my size. So with my brand new Chucks, I put on my double denim briefs and decided to try them out with my older canvas. I'd say the combo worked pretty well. On the last warmup of 505, I dipped myself into a bad position and the rep came up ugly. The rest of the sets I did not dip and just squeezed up out of the bottom and they all looked better. I have to make sure I focus on that to keep tight in the hole. 545 was a joke, as was 585. I took 625 out and just didn't have it set right on my back. I started to go down and it rolled a bit and was just awkward. I had them take it before I even got down all the way. I asked Eric if I should drop it down to 600 and just take that for a ride, but he said take 625 again. I'm glad he did because this time I got it set tighter on my back and was able to get down to the bottom in a good position. I got the call up and popped 2", stopped, then continued to grind through the top. It wasn't easy, but it was a clean lift and huge PR. This will be the combo I squat in when I compete in 10 weeks.

    I was going to try and pull conventional in the hardcore/Metal combo, but I couldn't get down to the bar. I decided to pull a narrow sumo instead. It didn't feel great when I did 455, so I figured I'd take it again. The first rep wasn't bad, so I pulled a second which was about the same. On the third rep the plates on the right side had slid out about 5" and I nearly lost my grip becaus of it, but was able to hold on and lockout. I held it for like 5 seconds and then dropped it. This was an easier way of sneaking a PR in instead of going for like 515. Next heavy sumo I'll use the same briefs, but use the looser suit over it.


    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

  2. #52
    Gaglione Strength Chris Rodgers's Avatar
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    7/12
    Heavy bench
    1.Bench press(comp)- 185x2, 210x2, 230x3(5 lb PR)
    2.Bench press(Metal Poly)- 275x1, 315x1(NT), 335xmiss(WTF?), add DD- 315x1(NT), 315x3(NT), 335x2(NT), 350x1(NT)
    3. 4-board press(comp)- 245x1, 275x1, 310x1(10 lb PR), 320x1(20 lb PR)
    4.Face pulls- 4 sets


    More shirt woes. The poly just felt like crap. 335 didn't pop off the chest in a good position and I couldn't flare properly to lock it. Switched to the denim and just couldn't touch anything. I think I'm going to have to start from scratch next week with the denim and start with the shirt up high and just touch weights. It felt pretty good to hit another raw PR though. I think I have some more in me too. The 4-boards also went well and I hit a nice PR on those.
    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. #53
    Wannabe a Beast BigNic's Avatar
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    hey man, awesome work, your a strong mofo. I just started a westside program and am new to p lifting. Would you suggest i pick up some chucks also, or should i not worry about it till i get more advanced? Thanks bro
    Beer helped slow down my metabolism.... -ozzyman

  4. #54
    Gaglione Strength Chris Rodgers's Avatar
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    If you plan on squatting with a wide stance, I would suggest getting a pair. You just basically need a snaeaker that is falt-soled and will allow you to push out on the sides of your feet and hold up. Chucks are a cheap way to take care of that. I always squat in them.
    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. #55
    Gaglione Strength Chris Rodgers's Avatar
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    7/14
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal)- 205x2x2, 225x2x2, 245x2x2, 265x2, 285x2, 305x2, 345x1, 370x1
    2.Speed deads(conv/raw/belt)- 225x2, 315x5x1


    I wasn't going to lift today. I actually left work after 1/2 the day because I had a bad headache and felt nautious. After a nap and watching some of the others lift, I decided to feel out some squats. I was supposed to start a band cycle today, but I decided that wouldn't be the best idea. I'll start that next week. I didn't do the sets with real short rest like speed work, I worked in with 2 people at normal pace. I figured I'd puke otherwise, lol. All the doubles felt easy, so I took a few singles. 370 was a little slow off the box, but after a few inches it went fast. Just did a few singles of speed deads after that. They were all easy, but didn't feel greta enough to go heavier. I was too shot to do anything else, so I must force myself to do plenty of assistance on 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

  6. #56
    Senior Member bill's Avatar
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    Chris I have a bench shirt and squat suit. The squat suit I think I can still get on and the shirt I not sure its one I got several pounds ago lol, my ? is if I can get it on would you think its ok to use? Thanks Bill

  7. #57
    Gaglione Strength Chris Rodgers's Avatar
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    Of course, why wouldn't it be? Just make sure you always have spotters for shirt work.


    7/15
    Bench assistance
    1.Incline DB press- 60'sx3, 70'sx3, 80'sx3, 90'sx5
    2.Decline press(comp)- 185x3, 185x1, 225x1, 245x4(5 lb PR), 260x1
    3.Dips- BWx8, +45x20(PR)
    4.Face pulls *SS* front raises- 2 sets each
    5.Curls- 3 sets


    The DB presses didn't feel too great today. All I could do was match my old PR with the 90's. Declines felt decent and I managed a small PR on those, as well as the dips.


    For Saturday, I am supposed to start with pause squats in the canvas, straps down. I'm doing this just to focus on staying tight and squeezing into the hole before driving up...no dip. After that I plan to pull a heavy dead off a block if I feel good.
    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. #58
    Gaglione Strength Chris Rodgers's Avatar
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    7/17
    ME sq/dl
    1.Squat(1-ply denim briefs)- 145+GBx1, 235+GBx1, add canvas straps down- 325+GBx1, straps up- 415+GBx1(paused), add knee wraps- 485+GBx1(PR), 525+GBxmiss
    2.Deadlift(Conv/on 3" blocks/belt only)- 225x1, 315x1, 365x1, 410x3(PR), 445xmiss(~1-2" from lockout)
    3.Close grip pulldowns- 4 sets
    4.High pulls- 95x8, 145x5, 145x2x8
    5.Abs- 4 sets



    Squatting felt like crap today. All the warmups felt terrible and everything just felt heavier than normal. I don't think I had a PR with green bands, but my PR with blue bands is 465. I had the 525 in me strength-wise, I just was having trouble keeping my form on the way down. I decided not to bother taking it again. Next week I'm going to just squat in briefs for a semi-backoff week for squats.

    I went to deads and the warmups didn't feel great there either, lol. I wasn't sure of my PR on 3" blocks, but I know I pulled 405x3 and 440x1 off of a 1.5" board and my best of a 4.5" is 420x1. I figured if I could manage a double with 410 I'd be happy. First and second reps were easy so I yanked up a third for a nice PR. Then I figured I'd try a single. The bar came off the floor so fast and was over my knees without a problem......then it hit a wall. That is my biggest weakness on deadlifts, just popping the hips in at the top and squeezing my shoulders back. I always end up super-rounded up top and I just can't squeeze that last inch or two. So CT suggested I start doing some high pulls. At first they felt awkward, but I started to get the hang of them. I can tell already my upper back is going to be plenty sore from this. I did them with 25's as plates so it's like standing on blocks. I will start doing these every Saturday after squats/deads. Hopefully I can strengthen this weakpoint. Right now I'm good for sooo much more off the floor than I am up top. I just have to balance it out and my pull will finally get up to where it should be.
    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. #59
    Gaglione Strength Chris Rodgers's Avatar
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    7/19
    Heavy bench
    1.Bench press(middle finger)- 185x1, 225x1, add DD- 225x3(NT), 265x3(NT), 305x3(NT), comp grip- 320x1(touch), middle finger- 335xmiss, belt off/comp grip- 275x3(all touch), 300x1(touch), sleeves pulled low- 315x1(NT), 335x1(NT)
    2.Bench press(pinky/no arch)- 135x5, 175x3, comp grip- 205x5, arch- 215x4
    3.Face pulls- 4 sets


    Another awkward day in the denim. Nothing felt great. I feel like I have a knot where my lat meets my armpit on the right side. I'm assuming I pulled it a bit when I was pulling heavy on Saturday. It's not too bad, but it didn't feel great trying to pinch everything back tight. I absolutely had to force 320 and 335 to touch with the belt on, so I decided to drop back down and take it off. Without messing with the sleeves I was able to touch 275 and 300 pretty easy. Once I pulled the sleeves tight it was freakin ridiculously tight. I only weigh like 160.5 today, so this is annoying. After all those freaking sets my arch was pretty crappy, so the ROM felt longer than usual.


    New Plan:

    Starting this Thursday I will drop the extra full ROM pressing. I will start just doing tricep and delt movements on Thursday. I think the twice per week is catching up to me as it has in the past and I need to back off to peak for the meet. On Monday I will get back in the poly and warm up like I would at a meet. I will work up and hit a single with ~85% of my meet goal(probably ~310). If all goes well, I'll work that single up little by little going into the meet. That way I can get the shirt work out of the way quickly and hit some heavy boards/lockouts. We'll see how this goes for the next few weeks.
    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. #60
    Gaglione Strength Chris Rodgers's Avatar
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    7/21
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal)- 205+GBx4x2, (14" box)- 205+GBx2x2, (13.5" box)- 205+GBx2x2, (14.5" box)- 285+GBx1
    2.Speed deads(conv/belt only)- 315x6x1, 375x1
    3.BB rows(comp grip)- 135x6, 175x6, 195x10(PR), 210x10(PR)
    4.Band pull thrus- 3 sets
    5.Abs- 5 sets


    Felt pretty good today. Walking out weights with the SSB with short rest sucks very bad. My lower back cramps hard when I get to like the 6th set or so and then when I go to hit singles it is hard to even setup, lol. The first 4 doubles were so ridiculously easy, but I didn't think I should add weight since this is my first week with bands. I decided to take a pad off the box for a few doubles, which was also easy, so I took another one off for a few more doubles. My back was so tight when I took the last single out, that it felt a lot heavier than it should have. That is why I just left it at one single for today.

    Did some singles on conventionals after. I was really trying to focus on driving hard through the lockout. I almost felt slower off the floor than usual, but my lockouts were real strong. The heavier single didn't feel super-fast, so I left it at one.

    I used the deadlift bar to do BB rows since it was out. I liked it much better. My best sets were I believe 185x10 and 205x8...I hit 195x10 easy, so I went for 210 and kept pushing through that set to get the 10 as well. I'll do these with the DL bar from now on.


    BWT- 160.5
    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

  11. #61
    Gaglione Strength Chris Rodgers's Avatar
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    7/22
    Bench assistance
    1.Bench press(pinky/no arch)- 135x6x3
    2.Tate presses- 25'x10, 35'sx2x12
    3.Pressdowns- 3 sets
    4.Face pulls- 2 sets
    5.Curls- 4 sets



    I was going to start to the workout with some moderate weight shoulder presses, but didn't feel like pushing anything over my head, lol. I decided to do some semi-speed bench, light benching to start and then just move to triceps. I didn't do the real fast negatives like I used to when speed benching, but I would bring them down under control(through a much higher groove than normal) and then I would explode up. So today was just what I wanted, nice and quick and not too taxing on my system. Hopefully after a few weeks I should see some good improvements in strength on the Monday workouts.
    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. #62
    Gaglione Strength Chris Rodgers's Avatar
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    7/24
    ME sq/dl
    1.Squat(1-ply denim briefs+2-ply denim briefs)- 235x1, add belt- 325x1, 415x1, add wraps- 485x1, 545x1(fast)
    2.Deadlift(raw/sumo)- 225x1, 315x1, 405x1(felt like crap), switch to conventional/standing on 1.5" blocks- 315x1, 375x1, 425x3(PR)
    3.High pulls- 95x8, 145x8(stopped here/rotator acting up)


    I wanted to take a week out of the canvas. I didn't think I'd be able to get them on, but I put both pairs of my denim briefs on, instead of putting a suit over the briefs. I figured this would be like squatting with a denim suit with straps down. Everything felt a little heavy out of the rack since I didn't have the straps there to give me support, but once I got down the last few inches the briefs really tightened up and I got a great pop. I remember taking 545 out and thinking it was going to be tough from what it felt like, but on the video it popped up easy. My all-time PR with 2-ply briefs and a 2-ply canvas with wraps+straps down is 550. I know I could hav beat that in this setup on Saturday. This may mean down the line I might purchase a denim squat suit to play with.


    The raw sumos off the ground were killing my groin/hips and just felt slow. I decided to pull some conventionals again. From 3" blocks last week I pulled 410x3. This week it felt easier to pull 425x3 on a 1.5" block. I think I was good for close to 435 for a triple.
    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. #63
    Gaglione Strength Chris Rodgers's Avatar
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    7/26
    Heavy Bench
    1.Bench Press(Comp)- 185x1, 215x1, 235x2(miss 3)
    2.Bench Press(Metal)- 255x1(NT), 285x1(NT), 310x1(touch/easy)
    3.Lockouts(floor/1 finger on smooth/pin 3)- 225x5, 275x5, med grip-315x12
    4.Shoulder Horn- 4 sets of 12
    5.Rear Delts w/bands- 3 sets


    BWT- 159


    We were missing a few people today, so I didn't get to do the boards with bands like I wanted. So I ended up going for a raw PR, which I missed the third rep on anyway. It was fairly close, if I had moved it another inch I could have finished the rep, but I just couldn't get enough speed off the chest on the third rep.

    The shirt felt good. I know I only took a light weight, but I touched it ina good position and got a good pop. I'll increase the weight in small increments as I get closer to the meet.
    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

  14. #64
    Gaglione Strength Chris Rodgers's Avatar
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    7/28
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal)- 205+GB+MDx5x2
    2.Box squat(14.5"/SSB/Metal/Very narrow/paused)- 115+GB+MDx3, 135+GB+MDx3, 135+GB+MDx5, 155+GB+MDx5
    3.Abs- 4 sets



    Got a little crazy today. Last week the box squats felt so easy I wanted to try something new. I added doubled mini bands to the bar. I doubled them around both of the dumbells that I choked the other green bands around and they were sliding around enough that I had to put another dumbell there to hold them in place. On each side I had 200 lbs of dumbells holding the bands in place, so I think that tension was pretty high. Maybe Eric or Justin can chime in and let me know what doubled minis add on the squat. My speed was pretty good on the sets, but it was soooo hard to setup and walk back in. I really thought I was going to pull something or mess up a knee, so I left it at 5 sets. I guess this would be closer to a circa max type of speed workout. I will keep the band tension lower from now on when walking out and using a wide stance.


    I knew I wasn't deadlifting today or Saturday, so I decided to try something new. I used a very narrow stance with the heavy band tension on the box. I wanted to use this to help my conventional deadlift. I used a stance very close to my conventional deadlift, maybe slightly wider. I would go down and pause on the box, from a fairly rounded postion drive up. I felt like near the top I was in a weak position like when I get heavy on conventionals. I may do these say every other week in place of speed pulls and see if they help anything.


    I skipped lats because I am not benching tomorrow and I will do lats then. On Saturday this week I plan on doing shirt work in the denim at Iron Island after I squat. I haven't benched after a squat in a while and I want some help with my shirt work. The following week I will resume deadlifts off blocks on Saturday.


    BWT- 160
    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

  15. #65
    Gaglione Strength Chris Rodgers's Avatar
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    7/29
    Lat work
    1.Straight arm pulldowns- 2 sets
    2.Chins- 3 sets
    3.Rows- 4 sets


    Crazy workout today!!! No benching today, so I'll be ready to squat and bench on Saturday. My lats pumped up like crazy from this since I haven't just focused on them in a workout in a long time. Can't wait for 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

  16. #66
    Gaglione Strength Chris Rodgers's Avatar
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    7/31
    ME sq/dl
    1.Squat(1-ply denim briefs)- 145+BBx1, 235+BBx1, add 2-ply briefs- 325+BBx1, 375+BBx1, add knee wraps- 425+BBx1, 475+BBx1(10 lb PR)
    2.Bench press(DD)- 225x3, 275x3, 315x1, 335x1, 355xmiss
    3.Deadlift(conv/on 4.5" blocks/belt)- 315x1, 375x1, 425x1(5 lb PR)


    Had a pretty good day. I was able to beat my PR with blue bands, and the old PR was done in 2-ply briefs+2-ply canvas with straps up. This time I just had the 2 pairs of briefs on(kinda like straps down). The last set was ~650 at the top. I was happy with that PR. The shirt work didn't go too great. Tried adjusting the shirt a few ways, but the only rep I managed to touch was the 355 and I didn't pop it back and flare the elbows in time and only got it halfway. I was really shot at that point, but decided to do some pulling. Still managed a PR on the deadlifts. I think the time I hit 420 on those it was right after squatting, but was really only on a 4" block. This time I stood on 2 3-boards, so I know it was 4.5". It came off the ground and up over the knees easy again, and then it took a while to squeeze it to lockout, but I managed to finish it.


    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

  17. #67
    Gaglione Strength Chris Rodgers's Avatar
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    8/2
    Heavy Bench
    1. 2-board press(pinky)- 225x3, 240x3(10 lb PR)
    2. 3-board press(pinky)- 250x3, 260x3(5 lb PR)
    3. 4-board press(comp)- 275x3, 290x3(5 lb PR)
    4. 5-board press(comp)- 315x3, 340x3(5 lb PR)
    5. 1-board press(Metal/comp)- 275x1, 315x1, 345x1(10 lb PR)
    6.Face pulls- 3 sets


    I think that is the first time I ever hit PR's on 5 straight movements, lol. I just benched in the shirt on Saturday and followed that with a crazy night of drinking/partying. I wasn't sure what to expect, but I didn't want to skip benching. A few of those PR's were old, but the 2 and 3 boards were set with a comp grip and I beat them here with pinky on rings. My PR on shirted 1-boards was actually less than my Full ROM PR. By that time I was a little shot, bit 345 went up nice and smooth. I didn't get a ton of explosion off the board, but the same speed it started at was exactly how it finished. It was just a nice smooth press where my elbows flared and locked nice and easy. Much smoother than my benching in the denim. I would have taken another one, but we just had one lift off guy and one board guy(and he had to leave), so I didn't feel the need to push it.


    BWT- 160
    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. #68
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8/4
    Speed sq/dl
    1.Box squat(14.5"/SSB/Metal)- 285x5x2, 315x2, 345x2, 375x2(PR)
    2.Deadlifts(conv/belt only)- 135x3, 225x1, 315x15(PR)
    3.Inverted DB shrugs- 2 sets
    4.Power shrugs- 225x5, 295x4, 365x6, 405x5
    5.Abs- 4 sets


    Since I've been having a lot of trouble with my back cramping hard on speed squats, I decided to have longer rest between sets. It felt much better and I did heavier doubles afterwards instead of singles. 375 was slower than the previous sets, but by no means all I had. I think I could have doubled 400 or so(400x1 is my PR with this setup). I didn't want to pull for speed and I didn't want to do anything else for hammies, so I figured I'd do most of my assistance in one hard set of deads. My all-time PR with 315 is 16 reps sumo, but when I did that set I let each rep basically tap the ground and bounced it right back up. This time I would pause it on the ground every rep, take a breath and pull. I think the most reps I ever did conventional was 10 or 12. If I didn't feel like I was going to puke I probably could have pulled a few more, but I figured that would do for today. I skipped lats and decided to bomb my upperback/traps with shrugs. For the power shrugs I basically put the bar in the rack at about 3-4" before lockout. I would grab it with my deadlift grip, explode up and shrug hard. Then I would go down to the pins and repeat. I'm hoping these will help my deadlift lockout issues better than conventional shrugs where I only use like 225-250.



    I did some different things today. I was having trouble really focusing because my mind was all over the place. I've had a rough few days to start this week and one of the things affecting me is that late Monday night I had to go with my dad to have our dog put to sleep. She was my 11th birthday present and we have had her since she was 8 weeks old. She was now 13 and a half and not doing well. For over a year we have had to carry her in and out of the house when she had to go and all of her days were basically spent in one room, not being able to move around. Sunday into Monday she took a turn for the worse and wouldn't take any food or water. She was really laboring to catch her breath and my dad called the Vet. It was really all we could do at this time, but it really sucked. I was present for when they put her to sleep and it was one of the hardest things I have ever done in my life. My whole family is very upset and it's just been rough.

    Combine that with issues with my girlfriend and I'm all messed up. It's times like this that I am even more grateful for powerlifting and my training partners because at least it gives me something to let everything out on. If I was just sitting around with nothing to do I'd be 10 times more depressed. Ok I'm done ranting now.
    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. #69
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8/7
    ME sq/dl
    1.Squat(1-ply denim briefs)- 145x1, 235x1, add 2-ply denim briefs- 325x1, 415x1, add wraps- 505x1, 565x1(15 lb PR straps down), 600x1(50 lb PR straps down)!!
    2.Deadlift(conv/MaxDL)- 225x1, straps up- 315x1, 385x1, 450x3(miss 4/PR)
    3.Lats- 7 sets


    Another big Saturday. I am definitely getting a Denim suit for this meet. It is so much easier to get in and out of the denim and I am getting amazing support from it. I can't even imagine how it will feel when I have straps to put up for more support. My goal for the day was to take 565 and leave it, but Eric said take 600. Who am I to argue with the boss, lol. I'm glad he told me to take it because that was a huge PR and felt good.

    I moved to deadlifts after that. My best off the floor reps ever are a 455x3 sumo and 445x2 conventional. I decided to go for 450x3 conv, figuring even if I only did a double I'd get a PR. The first rep was ok, nothing special. Then the second was easy and the third not too bad. As I was holding it in celebration they yell at me to do a 4th. I wasn't ready for it and when I came down I didn't get myself set the same way before pulling. I got it over my knees and just got stuck. Still a big PR for me. If I think I have an honest shot at pulling 500, I'll pull conventional at this meet. We'll see how the next few weeks go. I still want to pull heavy in the Metal Deadlifter too.

    BWT- 158


    I just want to say thanks again to all of my training partners. You are all family to me. I have had about the worst week of my life. Last weekend I got in a huge fight with my girlfriend...she was crying, I was crying, big mess. On Monday night I had to put my dog to sleep who was 13.5 years old. I had her since I was 11 and it just broke my heart. Then a few days go by and I'm still just not all there. Thursday I leave my girlfriends after feeding our puppy. I am about to go home to train and as I roll to a stop sign, my lower ball joint(whatever) pops out and my axle breaks. I have to get it towed and it costs a ton to repair. This was a real crappy week and my back was sore as a bastard coming into today, but with the support of the team and seeing them move some big weights I was able to focus for the first time all week. I just went in and put my heart into my lifting and hit some PR's. Thanks for the support everyone. I am very proud to be a part of something this special.
    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. #70
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Location
    Chapel Hill, NC
    Posts
    10,215
    Wow, that must be a mess of emotions. Great work on pushing through all the stuff and hitting that massive PR. That is amazing. 4xbw squat is ridiculous.

    Sorry to hear about your pup. Always sad when you lose what is truly a family member like that.

  21. #71
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
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    Thanks man, I appreciate it. It was a rough week to say the least.

    8/9
    Heavy Bench
    1. 2-board press(pinky)- 225x1, 250x1, 260x1(PR)
    2. 3-board press(pinky)- 280x1(PR)
    3. 4-board press(pinky)- 300x2(PR)
    4. 5-board press(pinky)- 325x2(PR)
    5.Bench press(Metal)- 225x1, 275x1, 300x1, 325x1(touch)
    6.Floor press(pinky/to belly)- 135x5, 175x2x5
    7.Face pulls- 4 sets


    Another good session after another long weekend, lol. I decided to use the pinky grip on all the boards and set PR's with that grip. I will continue to use this grip and should be passing my comp grip PR's soon. The double on the 4-board actually matches my PR with a comp grip. I took my goal weight for the day down and was able to touch in the shirt. It wasn't super fast, but it went up pretty smooth. I want my opener to be 325, so I have to make sure I make it a joke weight I can hit at the end of any workout. My arch is always better at a meet than on my bench, so I know it will only be easier to touch. Just finished with some floor presses, bringing it wasy low and puffing my belly up. I was coming to within an inch of touching, pausing and pressing up. These were rough, but felt better than trying to bench since my back was tight as hell.


    Next week I'll work the boards again and then take another PR off the 1-board in the shirt after.

    BWT- 161
    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. #72
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8/11
    Heavy sq/dl
    1.Squat(SSB/1-ply denim briefs)- 155x1, 245x1, 335x1, add DD briefs- 425x1(5 lb PR), add knee wraps- 475x1(55 lb PR), 505xmiss
    2.Deadlifts(conv/belt)- 135x3, 225x1, 315x1, 375x10(PR)
    3.Lats- 4 sets



    Since I am taking off from training this weekend and missing ME sq/dl, I basically did my second heavy sq/dl session in 4 days. I figured I'd kill myself today and then I'll get plenty of rest before I go heavy again(10 days). The heaviet squat I ever attempted with straight weight on the SSB was 420. I had to walk it out this time though and that didn't help things, lol. 485 is the heaviest weight ona straight bar that I have ever walked out and squatted. So considering I gave 505 a shot with the SSB was pretty good. When I hit the hole with 505, I tried to arch into the bar and I just folded. No chance. I'd like to do these again next cycle in the monolift and see if I can break 500.

    I decided to kill myself with reps on the deadlift again. That set was very tough. I felt like I was going to puke around rep 6 and had to keep grinding them up. The 10th rep nearly killed me and I just held it for a few after I shook to lockout, lol. After that set I laid down for a few minutes and just felt like garbage. Finished up with some quick lats, I'll do abs tomorrow.


    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

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