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Thread: CR's Powerlifting Journal

  1. #2476
    Token Canadian Cricket_Fire's Avatar
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    Nice squatting CR! you've got a quick decent for that wide stance eh
    I'm weak now, but not for long

  2. #2477
    life, one rep at a time
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    congrats on the pr's man, you'rre lookin good
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  3. #2478
    WBB Team Captain Coke's Avatar
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    Way to raise up with the big 455 squats, that is huge - like the way you handled 'em in the vid...liked the other vids as well.

  4. #2479
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Kiaran View Post
    Badass squatting right there, bro. I can feel the energy pooring out of those vids man, they make me wanna go crush a PR everytime I watch one of them. You crank it up, bro, don't ever stop.

    That's the weirdest thing I think I've heard about the little homeless-village thing. Reminds me of like Demolition Man with Dennis Leary and them living under the city, lol. I know exactly the scene you are talking about on Superman too, haha.
    Thanks Kieran! Haha, yea that whole homeless things was definitely suprising!

    Quote Originally Posted by lonesXedge View Post
    Nice PR Chris!

    Tried putting the straps up early with the Leviathan, seemed to work well. Thanks!
    Thanks Lones, Good to hear man. I know that made a huge difference for me learning the suit.

    Quote Originally Posted by joey54 View Post
    Way to grind that 455 lbs out!
    Thanks man, it wasn't pretty but I squeezed it out.

    Quote Originally Posted by Cricket_Fire View Post
    Nice squatting CR! you've got a quick decent for that wide stance eh
    Yea, I felt like if I went slow I would never get up, lol. One day I will figure out how to squat without gear on.

    Quote Originally Posted by gopostal42 View Post
    congrats on the pr's man, you'rre lookin good
    Thanks Derek! Trying to get my raw stuff up somewhere near respectable.

    Quote Originally Posted by CoCoa View Post
    Way to raise up with the big 455 squats, that is huge - like the way you handled 'em in the vid...liked the other vids as well.
    Thanks Coke! Coming on here and getting all this positive feedback is like having 20 extra training partners, haha. This place rocks....not quite like powerliftingwatch, lol.


    I will be heading out to bench and pull in about an hour, hopefully all the crap I ate yesterday will equal some PR's!!
    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. #2480
    Gaglione Strength Chris Rodgers's Avatar
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    11/27
    Bench/DL


    Bench press(middle finger on rings)

    135x3
    185x1
    205x1
    225x1
    245x1
    260x1
    275x1(5 lb PR)
    280xmiss(touched too high)


    Deadlift(raw)

    225x2
    315x1
    405x1

    *add belt*

    475x1
    535xmiss(above the knees)


    I felt kinda sluggish and warmups felt heavy today. I don't think a lazy day of eating fatty/sugary foods leads to a good day of training for me, lol. My back was shot after benching, but I figured I'd pull anyway and see how it felt. I knew I had an extra week to submit videos for the contest, so if it didn't go today I could pull it next week. So I think next week I will try agian and I will prob try and bench 280-285 also. The 275 was very strong out of the bottom and just stalled the last 3" or so before I locked it out. Next week when I pull I will set my warmups up better and not make such a big jump to the max attempt. I was actually in a good position above the knees I just had nothing left in the tank. We will see how this coming week goes.
    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. #2481
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    I don't think a lazy day of eating fatty/sugary foods leads to a good day of training for me, lol.
    So you managed to finish a medium Big Mac meal then?

  7. #2482
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Clifford Gillmore View Post
    So you managed to finish a medium Big Mac meal then?
    Haha, something like that!
    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. #2483
    Gaglione Strength Chris Rodgers's Avatar
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    11/28
    Upper


    Bench press(middle finger on rings)

    135x3x3 sets


    Floor press(pinky 1" inside rings)

    135x3
    185x3
    205x3
    225x2
    135x25

    Lat pulldowns(semi-wide neutral grip)

    3 sets of 10


    CSR

    3 sets of 10


    Tricep pushdowns

    3 sets of 15


    Light pec deck+trying like hell to get stretch out the knot in my pec x half the workout


    I wanted to go in and do some upper work since I basically did nothing yesterday. I guess it wasn't the best idea. When I misgrooved the 280 a little high yesterday I might have tweaked my pec because there is a knot in there now that I couldn't loosen up at all. I am taking a bunch of ibuprofen and will ice it a bit. Hopefully it will feel normal in a few days.
    Last edited by Chris Rodgers; 11-28-2009 at 05:02 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

  9. #2484
    Risk10k Clifford Gillmore's Avatar
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    LOL, 25 reps on floor press? Gangsta.

  10. #2485
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Clifford Gillmore View Post
    LOL, 25 reps on floor press? Gangsta.
    Werd!


    11/30
    Squat


    Squat(raw)

    135x3
    185x2
    225x2

    *add belt*

    255x1
    280x4x3 sets


    Narrow stance high bar ATF squats(no belt)

    135x2
    175x1
    190x6x2 sets


    Leg curls

    4 sets 15,12,10,20 reps


    Calf raises

    4 light sets


    Abs+obliques

    5 sets of 15


    Treadmill- 1.25 miles



    Tried to come up with some sort of plan for squats and this is what I got so far. Volume at moderate percentages and lower reps. Hopefully this will help me tighten up my technique and bring up my raw strength. All the work sets were pretty easy today, but I felt like I got my ass kicked by the end. Next week I will bump the weight a bit.
    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. #2486
    Senior Member EatMyWay2TheTop's Avatar
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    Hey Chris I've seen you're training in Long Island with John Bernor, how far is it from Manhattan ? Do you sometimes get visitors to train with you guys ?
    Last edited by EatMyWay2TheTop; 12-01-2009 at 04:43 AM.
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  12. #2487
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by EatMyWay2TheTop View Post
    Hey Chris I've seen you're training in Long Island with John Bernor, how far is it from Manhattan ? Do you sometimes get visitors to train with you guys ?
    It is pretty far out east from Manhattan, but we definitely have people come out to train with us all the time. I know we have had people come out from Brooklyn/Queens. Depending on the time of day it could be like 1 1/2 or 2 hrs to get to us in easter Suffolk. Let us know if you'd like to come 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

  13. #2488
    Body by 4th Meal Big o Boy's Avatar
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    nice work, CR. We've both got about the same plan with the squatting right now. I'm going to move from set of 5, to 4, 3, 2, and back to 5 with the raw stuff. My raw stuff (real raw, no briefs. lol) feels pretty nasty (and painful).
    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

  14. #2489
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Big o Boy View Post
    nice work, CR. We've both got about the same plan with the squatting right now. I'm going to move from set of 5, to 4, 3, 2, and back to 5 with the raw stuff. My raw stuff (real raw, no briefs. lol) feels pretty nasty (and painful).
    Hopefully it works for both of us!


    12/3
    Bench


    Bench press(pinky on rings)

    135x3
    185x3
    205x1
    225x6
    225x5
    235x1(paused)
    235x1(paused w/middle finger on rings)

    165x3x4 sets(speed/trying diff grips)


    Flat DB press

    60'sx6
    80'sx6
    90'sx6


    CSR

    3 sets of 10


    Tricep pushdowns

    3 sets of 15


    Face pulls

    3 sets of 15


    BB curls

    3 sets of 10



    On Monday and Tuesday this week I was working with my friend who owns his own landscaping business and we did a ton of digging in some nasty, muddy conditions. It definitely beat up my elbows/forearms and I was feeling it today. I messed with my grip again on bench and I still feel best with my grip a little wider. Luckily, my right pec that was hurting after I tested my max on Friday did not seem to bother me today.


    I need to get a bench plan worked out for this training cycle. I am thinking of going back to doing some speed work for a while. Of course I know I need to overload my triceps because my lockout is still lagging. Hmmmm


    Tomorrow should be some deadlifts.
    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. #2490
    Squat junkie Painzer's Avatar
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    Chris, looks like you've been training mostly Raw lately... am I right or am I missing something?
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  16. #2491
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Painzer View Post
    Chris, looks like you've been training mostly Raw lately... am I right or am I missing something?
    You are correct sir. My plan was/is to get my raw strength up for a while. I used to train with my team every Tue/Fri, but now that I have school every Tue night I am only training with them once per week. I decided to get out of the gear for a bit and see what I could do. I would like to get my raw bench up over 300 lbs and my squat with belt+wraps up over 500 and then perhaps compete that way. Then hopefully I will get back into gear in May when school is done for the summer.
    Last edited by Chris Rodgers; 12-03-2009 at 02:06 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

  17. #2492
    Squat junkie Painzer's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    You are correct sir. My plan was/is to get my raw strength up for a while. I used to train with my team every Tue/Fri, but now that I have school every Tue night I am only training with them once per week. I decided to get out of the gear for a bit and see what I could do. I would like to get my raw bench up over 300 lbs and my squat with belt+wraps up over 500 and then perhaps compete that way. Then hopefully I will get back into gear in May when school is done for the summer.
    Very cool! Just like me. I'm so close to the 300 bench I can taste it, and with a 450 squat, I just want those 5 wheels!!

    I just don't have the gear numbers that you have!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  18. #2493
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Painzer View Post
    Very cool! Just like me. I'm so close to the 300 bench I can taste it, and with a 450 squat, I just want those 5 wheels!!

    I just don't have the gear numbers that you have!
    Yea we have very similar numbers!

    I trained in gear for years and I definitely neglected training raw with the exception of deadlift(which I get very little carryover with gear). I mean, I always did raw stuff for bench, but I never had a set program to increase my raw bench, it was just what I would do on the non shirt days. Squats I would go months and months without taking a weight above 1 plate. Pretty much had my briefs on at the start of most squat workouts.

    So even though I have been training for a long time, this type of training is "new" for me and I am still finding out how my body responds to the volume, the heavy stuff, etc. So far I have felt it beats me up way more than squatting 600-700 lbs in gear and benching 300-400 lbs in the shirt. Weird.
    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. #2494
    Squat junkie Painzer's Avatar
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    That's pretty crazy! I've always heard differently, that geared lifting is much more taxing because it just kills your CNS. I know after I'm done with a day of big lifting, I'm toast. I've never tried any gear though..

    Is your stuff single ply?
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  20. #2495
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Painzer View Post
    That's pretty crazy! I've always heard differently, that geared lifting is much more taxing because it just kills your CNS. I know after I'm done with a day of big lifting, I'm toast. I've never tried any gear though..

    Is your stuff single ply?

    It was weird, I had gangsta CNS training heavy in gear. I would literally put 600+ lbs on my back every freakin week between straight weight or bands/chains and I would never feel overtrained from it. Then I squat raw for like 3-4 weeks and everything feels beat up/run down, lol.

    I have lifted in the most basic single ply stuff(champion suit, blast shirt) and pretty much the most gangsta multiply(Ace briefs, Inzer canvas, super Phenom, T-rex, etc.). All of my meet bests were in multiply gear.
    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. #2496
    Gaglione Strength Chris Rodgers's Avatar
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    12/4
    Deadlift


    Warmed up with deficit pulls up to 365x1 and then decided to just pull off the floor.


    Deadlifts(raw/no belt/reset on floor)

    405x1
    405+32 lbs chain x1
    405+64 lbs chain x5(PR)


    Stiff-legged sumos(raw/reset on floor)

    225+64 lbs chain x3

    *add belt*

    275+64 lbs chain x5x2 sets


    GHR

    BWx10x3 sets


    Abs on GHR

    4 sets of 10



    I was supposed to test my max tonight again for the contest, but I decided against it. First off, I forgot my camera. Second, I just wanted to train and get some real work done. I knew I didn't have some monster PR in me and last week I missed 535 above the knees and I had a tough week between working and feeling beat up. So I came up with something different to try for my deadlift this cycle and went with it. I like the idea of my new plan...I just hope I can stick with it and that it works, 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

  22. #2497
    WBB Team Captain Coke's Avatar
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    Real fine dead(s) man.

  23. #2498
    Squat junkie Painzer's Avatar
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    That's a pretty beastly deadlift with the chains for reps. Nice work CR.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  24. #2499
    Senior Member EatMyWay2TheTop's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    It is pretty far out east from Manhattan, but we definitely have people come out to train with us all the time. I know we have had people come out from Brooklyn/Queens. Depending on the time of day it could be like 1 1/2 or 2 hrs to get to us in easter Suffolk. Let us know if you'd like to come out.
    Im French but I've been in NYC a couple of times and I'll probably come again, maybe during the summer, I'll let you know if Im around, it would be great to be able to train with strong fellas like you even if I have to ride the train for a couple hours.
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  25. #2500
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Real fine dead(s) man.
    Thanks coke!


    Quote Originally Posted by Painzer View Post
    That's a pretty beastly deadlift with the chains for reps. Nice work CR.
    Thanks man, it felt good!

    Quote Originally Posted by EatMyWay2TheTop View Post
    Im French but I've been in NYC a couple of times and I'll probably come again, maybe during the summer, I'll let you know if Im around, it would be great to be able to train with strong fellas like you even if I have to ride the train for a couple hours.
    Ok, definitely get in touch with us man. Anyone is always welcome to come and train with us.


    12/6
    Bench

    Bench press(All reps paused/middle finger on rings)

    135x3
    185x2
    205x1
    225x3x2 sets


    Floor press(pinky 1" inside rings)

    185x3
    225x4

    *switch to pinky on rings*

    185x12
    190x10


    Seated DB shoulder press

    40'sx10
    50'sx10
    60'sx8


    CSR

    4 sets of 10


    Straight arm pulldowns *ss* Face pulls

    3 sets of 10 *ss* 3 sets of 12


    BB tricep ext to chin

    65x12
    95x10x3 sets


    Curls

    4 sets of 10-15


    My pecs and delts just feel beat up and overtrained. The last few workouts everything just feels heavy and slow. Next week I will actually DELOAD for my bench and try and come up with some sort of plan moving forward. I already figured out my SQ and DL stuff for this cycle, so now I just have to come up with something to bring up my crappy bench to 300+ sometime in 2010.
    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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