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Thread: CR's Powerlifting Journal

  1. #2701
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by fixationdarknes View Post
    Nice work Chris. Reverse band pulls, squats, and board presses all lookin' good!
    Thanks Fix!


    6/8
    SQ/DL


    Box squat w/SSB(~15"/Raw/belt)

    345x3
    365x3


    Deficit deadlifts(2" mats/raw)

    405x1

    *add belt*

    455x1
    500x1(PR!)


    Seated legs curls

    3 sets of 10


    Abs on GHR

    2 sets of 20


    My 4th ME deadlift in like 11 days, lol. I still pulled a big PR and something I wanted to do for a long time. Pulled 3xBW raw from a deficit. Tomorrow I rest, then bench assist on Thursday.
    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. #2702
    TJW Keith's Avatar
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    Daaaamn! 3xBW from a deficit! Dude, you've been doing a lot of heavy singles lately eh, lol. Find that you're able to keep progressing that way? If so, how do you recover so quickly from training that heavy all the time?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  3. #2703
    WBB Team Captain Coke's Avatar
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    Impressive PR man.

  4. #2704
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Keith View Post
    Daaaamn! 3xBW from a deficit! Dude, you've been doing a lot of heavy singles lately eh, lol. Find that you're able to keep progressing that way? If so, how do you recover so quickly from training that heavy all the time?
    I just like goin heavy. I switch from bands, chains, rack pulls, off the floor, deficit, etc. So even though I am going heavy each time...it is not the exact same movement. Recover? What's that? lol If I am sore, I just warmup and do work. You can lift a lot more than you think when you are sore as hell. Lots of people don't train when they are sore, but I have had a lot of PR days when I felt like complete crap going into the gym.

    Quote Originally Posted by CoCoa View Post
    Impressive PR man.
    Thanks Coke!
    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. #2705
    GFH Lones Green's Avatar
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    Great pulling buddy!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #2706
    TJW Keith's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    I just like goin heavy. I switch from bands, chains, rack pulls, off the floor, deficit, etc. So even though I am going heavy each time...it is not the exact same movement. Recover? What's that? lol If I am sore, I just warmup and do work. You can lift a lot more than you think when you are sore as hell. Lots of people don't train when they are sore, but I have had a lot of PR days when I felt like complete crap going into the gym.
    Interesting. I'll consider what you're saying. I feel like a bitch now because last week I didn't squat because my hammies were too sore lol.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  7. #2707
    Gaglione Strength Chris Rodgers's Avatar
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    I am waaay behind on this. The last few weeks haven't been the best for training. It is hot as hell at work and I have been spreading myself pretty thin between work, training, softball and my gf. I did one heavy bench session in the shirt where I hit 435 off a 2-brd and 475x3 off a 4-brd just for some overload. This week was my week out of the shirt and then I will be back in the next two weeks to do some touching. 2 weeks ago I brought the wrong canvas to the gym. One strap on it was ripped off so I used it straps down. Everything felt terrible and I got crushed with 625. Last week I got a brand new Ace suit. I thought it would be looser, but it was still damn tight. I had my Ace briefs under it and couldn't get depth with anything. I came up with 685, but it was still high. Now this week, I used single-ply briefs under it and it went much, much better. Today's session:


    6/26
    Heavy SQ/DL


    Reverse band squat(1-ply denim brief/Ace suit)

    *all sets done with one set of Green(average) bands choked from top of monolift*

    415x2

    *straps up loose*

    505x2

    *add belt*

    595x1
    685x1

    *add knee wraps*

    775x1(PR)


    Sumo deadlift(1-ply poly briefs/T-rex straps up)

    405x1

    *add belt*

    505x1
    545xmissx2(first one lost grip at lockout/second one lost balance)

    Conventional deadlift(raw/belt)

    405x1
    475x1
    515x1


    Squats felt the best they have felt in weeks and it was definitely the best squatting I have done at this low of BW. I think that Ace just might work out ok for me. Deadlifts are pissing me off. First time trying to pull sumo in full gear in a while and 505 felt so easy. I thought I was gonna pull 565-570 today. Then I can't hold onto 545 at lockout. I hate that I lose weight on grip sumo that I can hold onto conventional! Still have to make a last minute decision on gear/style for the deadlift.

    3 weeks out today!!!
    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. #2708
    Gaglione Strength Chris Rodgers's Avatar
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    6/28


    Shirt benched tonight. I felt like absolute crap coming in. I managed to touch and press 370 and 390. 390 was pretty slow, but I guess still decent for a bad day. After that I did some random assistance, but not much. Helped the other guys squat and that was it. Prob just one one heavy bench day and one more heavy SQ/DL day before 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

  9. #2709
    Gaglione Strength Chris Rodgers's Avatar
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    6/30
    Deadlift


    Light squats with cambered bar to warmup


    Conventional Deadlift(T-rex/straps up)

    405x1

    *add belt*

    495x1
    525x2


    Finally felt pretty good pulling in a suit. Since I am very close to the meet with no more time to mess around, I will pull in this suit at the meet. That was my last heavy pull til the meet. I will do some volume/speed work against bands after squatting Saturday.


    Leg curls

    3 sets of 15


    ABS on GHR

    3 sets
    Last edited by Chris Rodgers; 06-30-2010 at 08:10 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

  10. #2710
    TJW Keith's Avatar
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    Dood! You never replied to me on facebook.

    I'm pumped to see what you plan to do in 2 1/2 weeks! What numbers are you shooting for again? And what weight class? 165s?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  11. #2711
    WBB Team Captain Coke's Avatar
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    Super deads and squats, gonna kill it your next meet.

  12. #2712
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Keith View Post
    Dood! You never replied to me on facebook.

    I'm pumped to see what you plan to do in 2 1/2 weeks! What numbers are you shooting for again? And what weight class? 165s?
    Sorry mang! Just replied to you on FB. I am competing @165 and I am hoping to beat my best total @181(1605).

    Quote Originally Posted by CoCoa View Post
    Super deads and squats, gonna kill it your next meet.
    Thanks Coke!
    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. #2713
    Gaglione Strength Chris Rodgers's Avatar
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    Did some bench assistance on Thursday, nothing crazy. Squatted/pulled on Sat:


    7/3
    Last Heavy SQ/DL til meet


    Squat(1-ply denim brief/Ace Suit)


    325x2

    *straps up*

    415x2

    *belt on*

    505x1
    555x1

    *add knee wrap*

    630x1(opener/good depth)


    Rack pulls(raw/~5" off the floor)

    405x1

    *add belt*

    500x1
    500+40 lbs Chainx1
    500+80 lbs Chainx1

    315+80 lbs Chainx2x6 sets(short rest)


    Pulldown abs

    3 sets


    One more session in the shirt and then I will coast into the meet. Openers are planned as 630-370-505. I should have no problem hittinga PR total @165 and I think I have a good chance of breaking my PR total @181. Second attempts should be enough to do 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

  14. #2714
    GFH Lones Green's Avatar
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    Good luck at the meet buddy!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  15. #2715
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Everything looks solid man. Can't wait to hear about the meet results. Don't hold back CR!
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  16. #2716
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Lones Green View Post
    Good luck at the meet buddy!
    Quote Originally Posted by fixationdarknes View Post
    Everything looks solid man. Can't wait to hear about the meet results. Don't hold back CR!

    Thanks guys, I hope I don't dissapoint, lol.


    7/5
    Shirt bench


    Bench press

    185x1
    225x1

    *add Phenom*

    315x1(no touch)
    345x1(no touch)
    370x1(touch/opener)

    *1-brd*

    405x1


    Had to run out to play a few softball games after that. My opener felt good. The 405 off the board was slow, but I fought through it. I need to jack my shirt a little more after my opener. 12 days to go!!
    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. #2717
    Gaglione Strength Chris Rodgers's Avatar
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    Took it pretty easy since the last session. A few light singles in briefs on saturday for squats and sumo pulls. Did some upper body assistance as well. Now I rest until the meet. I am gonna do a half-day at work on Friday and then drive up to the meet and weigh-in. I have weighed between 163-165 pretty much everytime I have weighed myself the past few weeks so my weight should be fine.

    5 DAYS 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

  18. #2718
    TJW Keith's Avatar
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    1 day out!!! Good luck dude, I'm looking forward to hearing about the results. Can you get anything on video??
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  19. #2719
    Gaglione Strength Chris Rodgers's Avatar
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    7/17
    SSA Nationals


    BWT- 162.8

    Squat

    630-good
    670-miss
    670-miss


    Bench

    370-good(took forever to lockout)
    385-miss
    pass


    Deadlift

    505-good
    535-miss(locked/started to lose grip before down sign)
    535-good


    Total- 1535


    Not a very satisfying performance. My pull felt good. I think I was good for a bit more, even feeling beat to hell at the end of the meet when it was time to pull. My squat and bench were weak, most likely due to the fact that I came in so light. I weighed in Friday evening @6:30 weighing only 162.8....even after having had Burger King at a rest stop on the way.


    As of right now my goal is to gain weight and get stronger. Whether or not I will stick to that, who knows. I would like to get back over 180 lbs again.
    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. #2720
    Gaglione Strength Chris Rodgers's Avatar
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    Gonna try and separate my SQ and DL days this cycle and see how it goes. I have basically done them both on the same days for a long time and want to try something different. I went in to squat yesterday, even though I Still felt like I got hit with a truck.


    7/18
    Squat


    Squat(Ace briefs/belt)

    325x3
    375x3

    325x2x2(off parallel box)


    *briefs off/Belt only*

    235x5x2 sets


    That was it. Kept it light since I was still hurting from the meet. Plan is to squat in gear and raw on this day and hopefully build them both up as I gain size. My raw squat form will prob take a few weeks to get back, 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

  21. #2721
    Token Canadian Cricket_Fire's Avatar
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    What's up with that squat bro? I was waiting for a 700+!

    You gonna do the Asylum Oct meet? I'm 90% sure I'm gonna come
    I'm weak now, but not for long

  22. #2722
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    What's up with that squat bro? I was waiting for a 700+!

    You gonna do the Asylum Oct meet? I'm 90% sure I'm gonna come
    So was I, lol. Weaksauce!! I won't be lifting in that meet, but my GF might. If she does, I will see you there!
    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. #2723
    Gaglione Strength Chris Rodgers's Avatar
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    Did bench assistance yesterday. Nothing too crazy. I will start my new bench training cycle this Sat prob. Tonight I pulled.


    7/22
    Deadlift


    Sumo deadlifts(Ace Briefs)

    405x1

    *add belt*

    495x1x3 sets


    Conv Deadlifts(raw/tap and go)

    405x3
    425x3

    *add belt*

    445x3


    Ghetto T-bar rows

    4x6-8


    CSR

    4x10


    Still feeling a bit beat up, but I managed to get some decent work in. Rest tomorrow and then bench on Sat.
    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. #2724
    Gaglione Strength Chris Rodgers's Avatar
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    I have decided to take 6+ weeks off of squatting. My knee has been bothering me a lot when I try and squat, whether it's raw or gear or any kind of stance. I really have not given it a good rest since it started bothering me, so I am gonna see if this will help. I am gonna take this time to really hammer my bench and deadlift while I am gaining weight. Hopefully I will bring my raw strength up. Trying something very basic, but new to me. Doing 3 days per week, a volume day, a speed/recovery day and a heavy day. I am going to try and stick with that for the next few months to give it an honest shot. My deadlift strength is prob about as good as it has been or very close. My bench strength is way down. Hopefully this program+weight gain will cure that. Started this training yesterday and did the following:


    7/29
    Volume Day


    Bench press(middle finger on rings)

    185x5x3 sets
    175x3x2 sets(paused)


    SLDL(no belt/tap and go)

    365x5x3 sets


    Dips

    BWx7
    +40 lbs Chainx7x2 sets


    1-arm DB rows

    120x7x3 sets


    CSR

    3 sets of 12


    I liked this session. My upper back is sore as hell from it! I started the bench real light because my strength is so far down that 185 feels like 225! Saturday I will do a speed session.
    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

  25. #2725
    GFH Lones Green's Avatar
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    Great job at the meet dude!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

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