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Thread: CR's Powerlifting Journal

  1. #51
    I wannabebig!
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    happy birthday chris.

  2. #52
    Moderator Adam's Avatar
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    :withstupi


    Last edited by Adam; 12-25-2004 at 05:18 PM.
    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

  3. #53
    Gaglione Strength Chris Rodgers's Avatar
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    Thnak you guys. Sorry I haven't been around.

    I've been slacking like a bastard at updating this. I'll try and keep up from now on.

    1/03
    Heavy Bench
    1. 5-board press(comp)- 185x3, 225x3, 265x3, 305x3, 345x3(5 lb PR), 360x1(5 lb PR), 380x1(25 lb PR/Easy), 405xmiss(crushed on boards, lol)
    2.Bench press(Metal Poly)- 225x2, 275x1, 315x1(no touch), 340xmiss(touch)
    3.Bench press(pinky)- 135x5, 175x3, 205x1, 225x1

    Back to some normal training after all these holidays messed it up. I decided I'm really gonna back off on Thursdays for a few weeks and just hit dumbell work. I will hit a heavy board press to start every Monday workout and then get some shirt and maybe raw work in. 5-board felt real good today and I smoked my old PR's. I know I am lighter now then when I set them too, so that's good.

    I have been sucking lately in my old Metal poly, but I wanted to let Pete do his sleeve trick on me to try it out. Gave tremendous/uncomfortable support, but I just crapped out on the 340 right when it touched. I'll go back in the DD next week, but soon enough my new "special-secret" shirt should be arriving to try out.
    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. #54
    Gaglione Strength Chris Rodgers's Avatar
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    1/5
    Speed squat
    1.Box squat(14.5"/SSB/Metal)- 275x9x2
    2.Close grip cable rows- 6 sets of 6
    3.Abs- 5 sets


    Nice easy workout. Speed felt good, didn't push it too hard. Hopefully I should feel nice and fresh for squats on Saturday when I return to Iron Island!
    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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    1/08
    ME sq/dl
    1.Squat(DD briefs/Inzer canvas/all sets straps down)- 325x1, 415x1, 465x1, add knee wraps- 525x1, 565x1(15 lb PR), 605x1(55 lb PR in this setup)
    2.Deadlift(conv./jump stretch platform/belt only)- 135+MDx1, 185+MDx1, 225+MDx1, 275+MDx3(PR triple/pretty strong)
    3.Lats- 4 sets
    4.Abs- 3 sets


    Great session. I was very, very happy to squat that much in the gear I was using weighing only 153. It was my Inzer canvas that I got a while back that is too loose so now my training partner uses it. I slid it completely on and off by myself, so it is pretty loose. Even with the straps down it gave me enough pop to jam up 605, which is only 20 lbs less than my best ever gym PR with straps up weighing ~6 lbs heavier. The deadlifts also felt pretty good and I hit my triple without too much trouble. Can't wait til I get my newer canas that should be tighter!!
    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
    Gaglione Strength Chris Rodgers's Avatar
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    1/10
    Heavy bench
    1. 4-board press(comp)- 185x3, 225x3, 265x3, 300x3(10 lb PR triple), 325xmiss, 325x1(10 lb PR)
    2.Bench press(DD)- 225x2, 275x2, 315x1(miss 2/dumped it), 315x1
    3.Decline press(pinky)- 135x3, 185x1, 215x1, 235x1



    After a heavy session on Saturday, then very little sleep, Pete and I went to A.C. to play poker all day Sunday. With very little intake of food and water+ 12 hours of playing poker, I was a little light and shot today. Weighed 150.5 when I woke up and only consumed about 300 cals and maybe a liter of water before training. Still managed a few board PR's, but didn't feel too hot.
    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. #57
    Gaglione Strength Chris Rodgers's Avatar
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    1/12
    Speed squat
    1.Box squat(14.5"/SSB/Metal)- 285x9x2
    2. 1-arm DB row- 60x3, 85x2, 105x1 125x2x4(PR)
    3.Abs- 4 sets


    Nice easy session today. I went heavier than ever before on DB rows by using an olypic DB handle and loading it up with small plates. Felt good. I may work with those for a 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

  8. #58
    Moderator Adam's Avatar
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    What are pete's #'s lookin like these days?
    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. #59
    Gaglione Strength Chris Rodgers's Avatar
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    In the gym he has recently hit an 870 squat in full gear and a 650 bench(~1" from touching). He is looking to have a monster total 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

  10. #60
    Push powerlifting heathj's Avatar
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    Good work man. You have really gotten strong over the years...

  11. #61
    Moderator Adam's Avatar
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    Damn!! I gotta train with you guys. You both added hundreds of pounds on your lifts in a short period of time.
    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

  12. #62
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Heath. Long time no speak.

    Thanks Adam. Any time you are in the NY area you are more than welcome!

    1/15
    ME sq/dl
    1.Squat(DD briefs/Inzer canvas)- 235+GBx1, 325+GBx1, straps up- 325+GBx1, 415+GBx1, 475+GBx1, add wraps- 530+GBx1(5 lb PR), 565+GBx1(40 lb PR)
    2.Deadlift(sumo/Metal briefs/DD suit)- straps up- 335x1, 425x1, 500x1, 535xmiss


    That was it. I had a family gathering to go to so I skipped extras. I got my new canvas and even though I was very light, it was still a bit tighter than the other one. I managed to crush my PR with a Green band and I had set that PR at a heavier bodyweight. My back was a little tweaked from the heavy squats and I was trying a slight change in my deadlift technique. I was trying to pull it slower off the floor and then speed up around knee level. It felt real good on the warmups, but when I got the PR set it just didn't get moving fast enough to get high enough to fire through it. I'll have to find a happy medium with my speed.

    BWT- 152
    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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    1/17
    Heavy Bench
    1.Bench press(pinky)- 185x3, 225x2, add DD/comp grip- 265x1, 295x1, 315x1(touch/good), 315x1(touch/better), 315xmiss(touch, slammed into the uprights), 315x1(touched, best set of the three)
    2.Lockouts(pin 8/pinky)- 135+MDx3, 185+MDx3, 225+MDx3
    3.Bench press(flat backed/pinky)- 135x5, 185x5
    4.Rear delts- 3 sets


    Just wanted to get in the shirt today and completely control my opener of 315. I was able to touch it every rep and except for the third set, they all went smooth. I just had to keep the shirt up high and everything felt good. Next time I'll bring it down a bit and see how something heavier feels.
    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
    Formerly Nick Hatfield SW's Avatar
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    I can't believe how strong you are at that bw. I'm not as strong as you and I'm a fatty 240 But seriously, really nice effort and strength.
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  15. #65
    Senior Member bill's Avatar
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    Chris, great efforts as always.
    Now then another bug you ? when you where doing bench with out an arch, did it decrease your max when you threw it back in? Thanks Bill

  16. #66
    Gaglione Strength Chris Rodgers's Avatar
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    Bill- I pretty much just do some raw benching with no arch when my back is real tight and I want to rest it. Not really sure what the carryover is, but I know it feels a good bit harder with no arch.


    1/24
    Heavy Bench
    1.Bench press(pinky)- 185x1, 215x1, 230x1, add DD- 265x1, 295x1, 315x1(touch/slow lockout), 330x1(touch/slower lockout)
    2.Decline press- 135x5, 185x3x5(short rest)
    3.Face pulls- 3 sets

    1/26
    Speed squat

    1.Box squat(SSB/14.5"/Metal)- 245x2x2, 265x2x2, 285x2x2, Switch to new Metal briefs- 335x2(couldn't touch the box), switch to straight bar/New Metal Briefs- 235x1, 325x1, 375x1(felt like air)
    2. 1-arm DB rows- 55x6, 85x3, 115x1, 135x4(ugly with right arm/uglier with left), 80x3x10(45 sec- 1 min rest)
    3.Abs- 5 sets


    Bench went ok. The reps felt slow, but I was sick for almost a week and it was my first session back. Still put up the weight I need to put up at the meet.


    I finally got to try my new briefs. I haven't worn tight briefs in a long time, so it felt weird, lol. Tons of support from these briefs. It almost feels like you have tight denim or canvas briefs on. I hope they work well under the canvas 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

  17. #67
    Gaglione Strength Chris Rodgers's Avatar
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    1/29
    ME sq/dl
    1.Squat(Metal Viking briefs)- 145x3, 235x1, add Inzer canvas/straps down- 325x1, add belt- 415x1, straps up- 475x1, 545x1, add knee wraps- 600x1(~1" high/very fast), 635x1(10 LB PR/good depth and very strong), 660xmiss(came loose in the hole and spotters took it)
    2.Deadlift(conv/belt only)- 135x3, 225x1, 315x1, 385x1, 435x2(was gonna go for 3-5, but back felt real tight and left it at a double)
    3.Lats- 3 sets
    4.Rear delts- 3 sets



    Good day today. My new briefs/suit combo felt great and even though I was light, I was able to hit an all-time PR and hit my first 4xBW squat with more in the tank. I weighed 151.5 this morning and I plan on weighing between that and 153 the morning of the meet after I weigh in the day before. I should definitely be good for 650+ the way things went today. I am really excited about this. I want to thank everyone who was at the gym today for the support and the good spot when the last squat got a little messy in the hole. Next time it goes up!


    I am now 4 weeks out from the meet. This is what my next ME squat workouts will look like:

    2/5-Full gear w/Bands(most likely Blue)
    2/12-Full gear, straight weight(Hit opener and second att)
    2/19-Briefs only ~50% of meet goal for a few singles
    2/26- Meet day(open around ~600-605, 2nd ~630-640, 3rd-whatever's left)
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  18. #68
    Who me? Chubrock's Avatar
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    If ya don't mind me askin Chris, what did ya strength look like when you first got into powerlifting??? I mean, have you always been this damn strong, or did ya start small and just steadly work your way up??

    Fuck, fight, or hold the light.

  19. #69
    Gaglione Strength Chris Rodgers's Avatar
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    After a few months of powerlifting I did my first meet. I weighed ~146 and managed 320 sq, 240 be and 405 dl. I used a belt, knee wraps and a bench shirt for the second time ever. This was in March 2002. I am doing my next meet in less than 4 weeks and will compete in that same weight class(148). I plan to open up with ~600 sq, 315 be and 500 dl. My goal is to total APF elite which is 1450@148. I have a good shot at it they way trainig has gone. Thanks.


    1/31
    Heavy Bench
    1.Bench press(DD/comp)- 225x3, 265x1, 295x1, 315x1(touch/easy), add 3-board- 315x2, 365x3(triple PR/suprisingly easy had 4-5 in me)
    2.Flat DB press- 40'sx10, 60'sx15
    3.Face pulls- 3 sets


    Good workout. My back was and is still tight as hell from Saturday's workout, but I was still able to arch just enough to hit a few good sets. Shirt was practically falling off from me being so light, but my opener of 315 was still no problem.
    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
    Do that voodoo that he do
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    I don't know if I've ever posted in your journal(s), but your workouts always amaze me, man.

    If I ever stop messing around with being a fighter/athlete and just go purely into power, I'm going to reread all of them.
    Be a man. Be awesome at it. Be proud of it. Beyond the Barbell

    "Borris is correct. That sounds logical if you ask me."
    -galileo

  21. #71
    Who me? Chubrock's Avatar
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    So originally you started out pulling more than you could squat correct?? And now you've pushed your squat up about 280lbs in 3yrs time, to the point where you are squatting more than you dead. AWESOME job man. I've thought about giving powerlifting a go, as I've always like the idea or more strength than size, and you and the work you've done, are truley an inspiration. How tall are you btw??

    Fuck, fight, or hold the light.

  22. #72
    Moderator Adam's Avatar
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    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

  23. #73
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Boris and Chubrock.

    2/12
    Last Heavy SQ/DL...2 weeks out
    1.Squat(Viking Metal briefs)- 145x5, 235x3, add inzer canvas/straps down- 325x1, add belt- 415x1, straps up- 465x1, 515x1, add wraps- 575x1(opener/good depth and easy), 600x1(good depth/easy)
    2.Deadlift(sumo/Metal briefs/DD suit)- 135x3, 225x2, straps up- 315x1, 405x1, 470x1, 520x1(miss 2)
    3.Lats- 3 sets
    4.Rear delts- 3 sets


    Good session. After last week, when I had trouble hitting depth and staying tight in the hole, I came back this week and everything went very well. I did not dip in the hole as I usually do on my squats, so I felt a little slower, but I was hitting depth and coming up under control. Plan for the meet is to open @575 and then jump to 605 for a second. Third attempt will be decided by the way the first two go.

    Deadlift felt good too. My goal for the meet is 1450 for a total. My meet PR @148 is 1170, so these would be huge PR's. I figure if I hit 2 squats and 2 benches I should need about a 465 opener on deads to have 1400. I would then jump right to 515 for a second to hit the goal total. Third attempt will be decided by how those two go. Felt strong enough on the 520 that after I put it down I tried a second, but stalled at the knees. Still a nice deadlift PR for this bodyweight(151 lbs).


    So this Monday should be my last heavy work of any kind and I will do some shirt work in my new Metal shirt. Last week I tried it for the first time and hit 315 and 335, both touching after I squatted. I was pretty shot last week, so I was excited to hit those numbers. We'll see how it goes Monday when we mess with the shirt a little.
    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

  24. #74
    cut block extraordinaire
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    Thats some impressive squatting Chris

  25. #75
    King Nothing ericg's Avatar
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    You are going to put up some awesome numbers man. Cant wait to see the results. Good luck bro.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

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