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Thread: CR's Powerlifting Journal

  1. #251
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by bearwolf
    Where's Chris?
    This is such a good journal..
    I don't think Chris started a new journal... did he?

    Just been quite lazy. When I get back from the gym later I'll try to update this with what I'm currently doing. I just joined a new gym and will be able to train with training partners every session now, so things should be getting crazy soon.
    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. #252
    Gaglione Strength Chris Rodgers's Avatar
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    I have just started training(this week) out in a new gym with Bernor and crew(Ultimate Fitness where he held the meet last weekend). We already have a good power bench, a Crepinsek rack, a monolift, plenty of bars(and I'm going to add some of mine to that list), a jump stretch, a deadlift platform, etc. It looks like my training for the asses meet is gonna be sick. I still have some weight to gain to fill out 165 and with the heavy, demanding training I have ahead of me I am going to have to eat like a bastard. So, I'll start by posting my first two sessions since I signed up and continue from there. Today we are 12 weeks out from 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

  3. #253
    Gaglione Strength Chris Rodgers's Avatar
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    7/20
    Heavy bench

    Bench press(comp grip)

    1@095x6
    1@135x3
    1@185x1
    1@225x1
    1@275x1(DD/no touch)
    1@315x1(no touch)

    add 3-boards

    1@350x3
    1@385x3(PR)


    Lying DB ext- 4x8


    That was all I did, even though I was in the gym forever. There was a lot of shirt benching going on tonight, so I tried to help out as much as possible. Bernor was throwing around nasty weights in a single ply and the others were learning their groove very well(even the first-timers). Great atmosphere to be training with some serious lifters. I'm gonna be able to really push the limits on bench this training cycle, so hopefully I'll able to bridge the gap to some real weight(4 plates!).


    I think starting next week, I will start with a heavy raw movement(either full range 1-3 reps or on a board). Then I will go straight into the shirt for a few more heavy sets(either full range or board). Then I will just finish with some light assistance. Today was my first time in the shirt and/or arching since the meet. I'd say it went well since I hit a strong PR off the 3-boards with the most weight I've had in my hands in a long time. My back was definitely taking a beating from arching, but hopefully I'll be able to build it back up by arching every week.
    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

  4. #254
    Gaglione Strength Chris Rodgers's Avatar
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    7/22
    Heavy squat

    Squat

    1@110x5
    1@150x3
    1@200x3
    1@240x2
    1@330x1(Ace briefs)
    1@420x1(belt)
    1@440x3
    1@450x1
    1@330x12


    Leg ext- 3 sets

    Abs- 3 sets

    Reverse cable side bends- 3 sets


    Felt pretty good today. We started the session by taking a few hours to rearrange the gym. We brought the monolift in and had to move some stuff around. I decided that I didn't want to use knee wraps, so I just went by feel. The 440 for 3 was pretty easy, but the bar wasn't in the best position on my back after 3 reps, so that was enough. I then decided I just wanted to do a single and sink it below parallel because whenever I do a set of reps, I never seem to sink the first few reps. So, I want to be in the habit of taking the first rep all the way down. This is much easier to accomplish with singles. So instead of taking the same weight, I just bumped it 10 lbs for an easy single.

    After that I started to do some wide sumos, which I was going to do speed work with(since I had no box for squats). I got up to 3 plates and decided to just do a higher rep set of squats. So I just did 12 with 330. All the reps were rather easy. If I could just keep the bar from moving all over the place, I could probably do 10 more reps. In the next couple of weeks I should be getting a new squat suit to try out. So from now til then I'll just feel out each squat workout and hit something in briefs.


    Monday will be my first bench assistance workout at the new gym and then a crazy-ass backk workout on Tuesday, starting with heavy conventionals in a new DL suit.
    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. #255
    Gaglione Strength Chris Rodgers's Avatar
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    7/24
    Bench assistance

    Close grip bench

    1@095x5
    1@135x3
    1@160x14


    Flat DB press(paused)

    1@45'sx5
    1@70'sx2
    1@70'sx12


    Cable crossovers- 2x15


    Seated Military press(pinky on line)

    1@085x6
    1@105x5
    1@125x10


    Decline Press(Comp grip)

    1@135x6
    1@185x11


    Overhead Cable tricep ext- 2x20

    Rear delts- 2x12


    Did my first bench assistance session out at the new gym. Lots of reps! Had no clue what to do for the worksets on a few movements since I hadn't done them in ages, but it worked out well for the first day.

    Tomorrow we pull!!
    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. #256
    Gaglione Strength Chris Rodgers's Avatar
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    7/25
    Deads and assistance

    Deadlifts(conventional)

    3@135x3
    1@225x3
    1@315x1(Fusion on/straps down)
    1@315x1(straps up)
    1@405x1(belt on)
    2@465x1


    Deadlifts(conventional/RAW/no belt/Minis doubled off Jump Stretch)

    1@225x3
    1@275x4


    V-grip pulldowns

    1@120x7
    1@165x7
    1@180x6


    Straight arm pulldowns- 3x10
    *SS*
    Pulldowns to abs(wide grip)- 3x10

    Abs- 4 sets

    Obliques- 2 sets


    Because of my own dumb fault, I slept just under 3 hours last night after a full day of work and a workout. So today I was back at work, nearly falling asleep standing up. Took some caffeine and headed to the gym. All theings considering, it went pretty well. I managed to pull 2 singles within 90% of my PR and they weren't very fast, but I had a little more in me. Then I decided since my mid-range to lockout is garbage, I'd do a few reps with bands. Those kicked my ass quick enough that I stopped with 275x4. I think my PR with a belt is ~300-310x3. So I was pretty happy with that beltless, since at the top it is just under 500 or so.

    Tomorrow I rest and hang out with my GF for her birthday, then I'll shirt bench on Thursday....if I can arch, lol.
    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

  7. #257
    As I Am Paul Stagg's Avatar
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    Are you still out on Long Island?

    Ever hear from Beercan?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #258
    Gaglione Strength Chris Rodgers's Avatar
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    Yes I am.

    I haven't heard from him since he moved back. I have a feeling he is not powerlifting anymore, so he might not want me to suck him back in, lol.
    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. #259
    Back in business WBBIRL's Avatar
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    Nice workouts

  10. #260
    Gaglione Strength Chris Rodgers's Avatar
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    7/27
    Heavy bench

    Bench press(pinky on rings)

    1@095x5
    1@135x3
    1@185x3
    1@225x1

    Add 4-boards(same grip)

    1@275x3
    1@315x1

    Add DD/Full range

    1@325x2(miss 3rd at lockout)
    1@350x1(no touch)
    1@365x1(less than 1" from touching/strong press)


    Lying DB tricep ext- 4 sets

    Tricep cable pushdowns- 2 sets

    Curls- 3 sets


    My second week of shirt work and I was very pleased again. The rep with 365 was very good. I kept it where I wanted, almost touched and pressed it stronger than I did 350. I'm very excited about this bench training cycle. I think I will be pushing up some big PR's ~ meet time. Next week I want to do heavy band tension off boards.



    Saturday I want to squat something heavy, so I'm putting the canvas on. The plan for now is still to get a new suit before meet time, but I have to move something heavy this weekend.
    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. #261
    Back in business WBBIRL's Avatar
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    So you couldnt touch with 350 or 365 but you got 325 to touch???

  12. #262
    Gaglione Strength Chris Rodgers's Avatar
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    I didn't touch with 325 either.

    It really all depends on how I adjust my shirt. I can touch much lower weights and also not be able to touch heavier weights.
    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. #263
    Gaglione Strength Chris Rodgers's Avatar
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    7/29
    Heavy squat

    Squat(Ace briefs)

    1@150x5
    1@240x3
    1@330x1
    1@420x1(Phillips canvas/straps down all sets)
    1@510x1(belt)
    1@560x1
    1@610x1(knee wraps/pretty easy)
    1@420x8(PR/no wraps/very easy)


    Leg ext- 4 sets

    Abs- 4 sets

    Reverse cable side bends- 2 sets


    I woke up late today and when I was packing my bag I grabbed the wrong canvas like an idiot. I thought it was the Inzer turned inside-out, but it was my old/cut up Phillips canvas. I just said screw it and threw it on. It worked out pretty well. I hadn't had 600+ on my back since back at the Ass' meet. I was able to break parallel with the 610 and it came up smooth. That is most likely a straps down PR in that suit, but I have done better in the Inzer. Then I did one set with 420 for a bunch of reps. The set was easy, but I was more worried about keeping the bar squeezed on my back when I got up to 8 reps, so I just left it there.


    Monday is bench assistance and then I'm gonna pull a heavy RAW sumo on Tuesday.
    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. #264
    Gaglione Strength Chris Rodgers's Avatar
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    7/31
    Bench assistance

    Close grip bench

    1@095x5
    1@135x3
    1@155x1
    1@170x13


    Flat DB press(paused)

    1@45'sx5
    1@75'sx2
    1@75'sx11


    Pec deck- 2x15


    Seated Military press(pinky on line)

    1@095x4
    1@125x11


    Decline Press(Comp grip)

    1@135x3
    1@185x1
    1@195x8


    Cable tricep pushdowns- 2x15

    Rear delts- 2 sets


    My second week of Bernor-type bench assistance. These reps are freaking killing me, lol. By the time I get to declines my triceps and shoulders are done so I have nothing left. Hopefully all these reps will bring up some weaknesses and translate to a bigger bench. The close-grips, DB presses and Militaries went well, so that was 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

  15. #265
    Iron4Life
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    Awesome WOs Chris..
    And reading your text is educational... thanks..

  16. #266
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Bear. I appreciate that.


    8/1
    Deads and assistance

    Deadlifts(Sumo)

    3@135x5
    2@225x1
    1@315x1(belt)
    1@405x1(Hardcore/straps down)
    1@455x1(very ugly/awkward)
    1@455x1(about 30 seconds later/easier, but not good)


    Deadlifts(conventional/RAW/Belt only)

    1@365x1
    1@405x6(PR)
    1@365x5(Standing on 4.75" mats/No belt/PR)


    1-arm DB row

    1@80x8
    1@100x8
    1@120x8(PR/used straps)


    Close grip pulldown

    1@135x6
    1@165x6
    1@180x6


    Straight arm pulldowns- 3x10
    *SS*
    Pulldowns to Abs- 3x8

    ABs- 4 sets


    Today had some good points and bad. Bad, I can't pull sumo anymore. If I don't box squat regularly, sumo just won't happen. Since my squat doesn't suffer from not using the box and my back is stronger than ever, I am going to pull conventional the rest of this cycle and at the meet. I think if training goes well, I will definetely be good for a full meet deadlift PR. I am going to mess around with some RAW, some suit, some bands, some box pulls, etc and just get it done. I will decide during the training cycle if I will pull in the Fusion or the Metal Deadlifter.


    After that I completely killed my lats and abs. I did all the assistance work in about 1/6 the time it took to deadlift. I actually used straps on the DB rows, and oh man it worked awesome. Lately I had been having trouble going heavy on those, especially left-handed, but today I hit a PR pretty easy.


    Tomorrow is much needed rest and then I will bench heavy on Thursday. The plan is to work up to some heavy band 2-boards in the shirt to get some heavy weight in my hands.
    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. #267
    Senior Member Anthony's Avatar
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    I finally deadlift more than you ... yeaaaaaaaah!!!!!!!!!!!!
    Facebook - BW166 SQ585 BP405 DL660 CL310

  18. #268
    Push powerlifting heathj's Avatar
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    damn lifts are looking really strong since last time i saw.

    are knee wraps allowed during competition?

  19. #269
    Gaglione Strength Chris Rodgers's Avatar
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    Knee wraps are the icing on the cake, squat suits and briefs are allowed in the meets I do.

    8/3
    Heavy bench

    Bench press(comp grip)

    1@095x5
    1@135x3
    1@185x2
    1@225x1
    2@225x3


    2-board press(DD/comp grip)

    1@225+DBL minisx3
    1@225+2 DBL minisx3
    1@225+DBL purple/lightsx2
    1@250+DBL purple/lightsx1(PR)


    Lying DB ext- 3 sets

    Cable tricep pressdowns- 4 sets(2 overhand/ 2 reverse grip)

    Cable curls- 2 sets


    Had a good day today. Felt real good in the shirt. The goal was just to get a heavy weight in my hands. Not real sure what double purple bands add, but I believe it is ~225+ at lockout. So I figure the last two sets were mid-400's at lockout and I handled both very well. Next week I'll go full-range in the shirt and see how it feels.


    Saturday I am squatting...heavy.
    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. #270
    Gaglione Strength Chris Rodgers's Avatar
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    8/5
    Heavy squat

    Squat(Ace briefs)

    1@135x5
    1@225x3
    2@225x1
    1@350x1(Inzer canvas/straps down all sets)
    1@440x1
    1@510x1(belt)
    1@570x1(might be PR with this setup)
    1@620x1(knee wraps/good depth/pretty easy)
    1@450x8(PR/no wraps)


    Leg ext- 3 sets

    Abs- 5 sets

    Calf raises- 3 sets


    I wasn't really sure what to expect today. After Thursday's workout, like an idiot, I stayed up all night long(zero sleep), then went to work for 9 hours on Friday. Then I stayed up until ~1:00 before I finally got to sleep. I also didn't eat a whole lot on Friday. So today I woke up late(got to the gym ~ 2 hours late) and didn't feel very great. Since everyone was well into the squat workout. I did my first few warmups on a different bar walked out, hence the 135 and 225 sets. My goal that I thought of on Thursday(before the no sleep) was to go up to 625 for a double. They had a 100 lb plate on the inside today, so adding 4 plates made an even 620. I brought it down under control, made good depth and came up strong. I basically pussed out and just racked it. I know I had the strength for 2, I just wasn't happy with my positioning when I locked out the first one and thought the 2nd rep might get ugly. Still very happy with this. The lack of sleep didn't seem to affect my 1 rep strength, but the reps however killed me. My body was fatiguing and burning much worse than normal. I bumped it 30 lbs from last week and still made all 8 reps, but it was much harder.


    What I do the next few weeks on squat all depends on how long it takes me to get my new suit and whether or not it fits.


    BW- 158.5 EAT CR...EAT!!!
    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

  21. #271
    Senior Member
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    wow 620 at 158, your elite dude
    2000 or bust

  22. #272
    Gaglione Strength Chris Rodgers's Avatar
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    Haven't totaled Elite yet as far as the APF is concerned, but if I put it together on the platform I will.

    My meet PR @165 is 620, but I actually weighed 158 or so at that meet. If I fill out this weight class by meet day, I want to at least get 660-700 on my back at the meet, God willing.
    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

  23. #273
    SFW! drew's Avatar
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    So definitely going 165 then? I think you could make 148 easily and get back to the 160 range in time to lift.

    Nice squatting though.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  24. #274
    Push powerlifting heathj's Avatar
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    you are a freakin' monster.

  25. #275
    Back in business WBBIRL's Avatar
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    yea... your efforts are nothing short of motivational

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