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Thread: CR's Powerlifting Journal

  1. #226
    Gaglione Strength Chris Rodgers's Avatar
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    3/20
    Heavy squat

    Squat(Ace briefs)
    (All sets done with Choked Blue and Green bands around monolift...~275 or so at lockout)

    1@145x1
    1@235x1(loose belt)
    1@285x1
    1@335x1(added DD briefs)
    1@415x1(Knee wraps..big PR)
    1@445x1(bigger PR...~720 or so at lockout)


    Low Box Squat(SSB/RAW/Narrow/no belt)
    (not sure how low...well below parallel)

    2@115x3
    1@155x3
    1@175x5
    1@195x5
    1@205x5
    1@215x5


    Abs- 3 sets


    Great session. I was really happy with the squats. I haven't had anything near that on my back in a while and it actually felt real good. All the sets came up real strong and fast. I was able to hold all the weights at the top too. My top end is as strong as ever, so now that I have a new canvas....big squats should follow. In order to preserve my canvas, you will notice me using my DD briefs as a "suit" over my briefs. This actually works very well and seems to keep me in the same groove I normally use in canvas. I received a sick knee wrap from my buddy Andrew on the last two sets and the weights just came up no problem. I didn't have anyone calling my depth. From the videos I took most of the sets were dipped somewhere in the neighborhood of parallel. On the heavy band/chains day this is fine since I am looking to overload the top end. I am going to be focusing on the straight weight days to break parallel more consistently to build up my bottom end. The low SSB squats are tough since it is weird for me to try and use my quads to push myself up. I will do these every other week and try and build them up with sets of 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

  2. #227
    Senior Member KevinStarke's Avatar
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    That band tension is nasty man great squatting. Must have felt like the world was sucking you in to it with that on your back.

  3. #228
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Kev. Here's the vids.

    Squat Videos 3/20/07


    285+Blue+green bands http://www.youtube.com/watch?v=aRvmffQcQ0A

    335+Blue+green bands http://www.youtube.com/watch?v=G7uRYnOhw_8

    415+Blue+green bands http://www.youtube.com/watch?v=alTg9I2kSBY

    445+Blue+green bands http://www.youtube.com/watch?v=RpOnSh8RUqo
    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. #229
    Senior Member Sidior's Avatar
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    Damn chris that tension is huge. Do you always wear wraps on your wrists while squatting or just for heavy band work?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  5. #230
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    REDICULOUS squats chris!!
    2000 or bust

  6. #231
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Sidior View Post
    Damn chris that tension is huge. Do you always wear wraps on your wrists while squatting or just for heavy band work?

    I usually throw them on when I get up to 4 plates or anytime I use heavy band/chains. They are pretty stretched out, so I like them for squats. On bench I use longer wraps that are much stiffer/stronger to keep my wrists as straight as possible.
    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. #232
    Body by 4th Meal Big o Boy's Avatar
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    Huge squatting Chris. Thanks for the PM reply, also. I'll finally get to see your videos in a couple of days as I'm going home on leave.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  8. #233
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks big. Congrats on getting to go home. That's gotta 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

  9. #234
    Senior Member stepto180's Avatar
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    I wanna lift with you!! that gym looks like one of those gyms I have always longed to lift at with lots of hardcore lifters!!
    and congrats on the huge band squats pr thats some big weights!!
    If you want to prevail
    Ignore the known road
    and BlaZE your own trail

  10. #235
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    Man you're a freak Chris. Very impressive numbers.

  11. #236
    Team Chesticles! Unholy's Avatar
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    Wow man those squats are intense. Very motivational.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  12. #237
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks guys and gal.

    I skipped my assistance workout on Thursday. My right arm was all messed up(elbow, shoulder, something in the upper bicep/armpit area, etc). Not really sure what I did, but it's kind of annoying. Some movements I feel absolutely no pain, but others I can't even do at all. If it keeps bothering me, I guess I'll get it checked out. Back to business today though.


    3/24
    Speed SQ/Heavy DL

    Box Squat(SSB/14.0"/Metal pro briefs/belt)

    1@245x2
    3@265x2
    3@285x2

    13" box

    1@245x2
    1@265x2
    1@285x2


    Deadlift(sumo/belt only/plates on 5" blocks)

    1@225x3
    1@315x1
    2@405x1(added belt)
    1@475x1
    1@505x1
    1@525x1
    1@455x5


    SLDL(no belt/standing on 3" mats)

    1@135x3
    1@225x3
    3@315x5(pretty easy)

    Was going to try normal(conventional) singles off the mats with no belt. Pulled 365x1, but since I had been doing stiff legged, my form was off and my back was shot anyway so I stopped.

    Ghetto T-bar row(narrow/neutral grip)

    1@3 platesx8
    1@4 platesx8
    1@4 plates+25x8
    1@5 platesx8(some ugly reps)


    Pull thrus- 3 sets/ 12 reps up to the stack

    Lying rear delt machine- 3sets

    Abs- 5 sets


    Had a damn good session today. I was in there forever, but felt strong. I drank a carb drink about half-way through and it helped me get through the assistance stuff. The deadlifts from the block are rough. I typically get a lot of speed off the floor when I pull. It's hard for me to get the weight moving from this height(around mid-shin). Once I got them moving though, my lockout felt pretty good. Those sets were PR's, because I never really did this eact movement. I'll probably do them again in a month or so and try and beat those numbers.

    Next week we are running a meet. So I will do heavy bench Monday, Squat Tuesday, do assistance on Thursday and probably have to skip deadlifts. I may decide last minute to try and pull a conventional PR at the meet just for fun.
    Last edited by Chris Rodgers; 03-24-2007 at 04:39 PM.
    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. #238
    Team Chesticles! Unholy's Avatar
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    Hey man, Is the meet in Patchauge (sp?). I'm at Stonybrook and would like to come out and see a PLing meet since I am interested in starting training for my first one in the very near future.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  14. #239
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Unholy View Post
    Hey man, Is the meet in Patchauge (sp?). I'm at Stonybrook and would like to come out and see a PLing meet since I am interested in starting training for my first one in the very near future.

    My friend John Bernor is actually running it at his Church in Mastic Beach. If you are still interested I will get you directions. It will be fairly small(probably 20-30 lifters) and he is offering both sanctioned and non-sanctioned divisions. There will be a lot of young kids from his youth group doing their first meet. There will also be some big lifters there(Chris Taylor, this guy Glen who benched 905 today in the gym! and some other ones). It'll be a good time and give you an idea of what goes on.
    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. #240
    Team Chesticles! Unholy's Avatar
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    Can you get me directions from the LIE? Also what day/time will this be? Hopefully after thursday.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  16. #241
    Gaglione Strength Chris Rodgers's Avatar
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    Sure. I have to get directions myself. Once I do I'll let you know.

    The meet is Saturday. I'm sure it's supposed to start by 10 or 11...but they tend to start late. I'll get you all the info during the 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

  17. #242
    Team Chesticles! Unholy's Avatar
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    Sweet. I will be there 100% on saturday.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  18. #243
    Gaglione Strength Chris Rodgers's Avatar
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    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. #244
    bone crusher
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    chris - keep chuggin the olive oil!
    Last edited by the doc; 03-24-2007 at 08:20 PM.

  20. #245
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    I just watched your partials, very nice. Just wondering if you have always pointed your toes out? I have been working on my technique and need as many tips as possible. Thanks.

  21. #246
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Mike G View Post
    I just watched your partials, very nice. Just wondering if you have always pointed your toes out? I have been working on my technique and need as many tips as possible. Thanks.

    Yea, I try and turn my toes out pretty far. This will help you open up and push your knees 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

  22. #247
    Who me? Chubrock's Avatar
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    Ever get that shake to mix right?

    Fuck, fight, or hold the light.

  23. #248
    Gaglione Strength Chris Rodgers's Avatar
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    3/26
    Heavy bench

    Decline press

    1@095x15
    1@135x8
    1@185x5
    1@225x3
    1@250x3
    1@230x6


    Shirt bench(DD)

    1@225x3
    1@275x1
    1@315x1
    1@335x1
    1@345x1
    1@300x4


    Board press(3-brd/4-brd/5-brd...done as one set)

    1@185x3/3/3
    2@225x3/3/3


    CSR

    1@045x10
    1@090x8
    1@115x8
    1@135x8


    Felt good today. I can't remember my PR triple on declines, but I think I matched it...or beat it. The set of 6 afterwards was good for me too. I decided to do the shirt work second this week instaed of third. I felt much stronger. I'm still getting used to the longer ROM, but it's coming along. I didn't touch at all today, but many of the reps were close(1-2"). I finished off my triceps with a few rounds of "Asylum" board presses. Last time I tried them I went much lighter, but did 5's. This time I did 3's and they were still rough.

    Tomorrow I'll do some squatting.
    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. #249
    Who me? Chubrock's Avatar
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    Strong pressing there Chris. Nice job.

    Fuck, fight, or hold the light.

  25. #250
    Body by 4th Meal Big o Boy's Avatar
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    great pressing Chris. Bench is looking pretty heavy. Do you have huge welts on your arm/armpit from the shirt pinching the hell out of you? I tried my F6 on for the first time I and thought it was trying to cut my arms off.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

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