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Thread: CR's Powerlifting Journal

  1. #2751
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good deal on resuming the squats, hitting 'em up every weekend will do the trick.
    Thank coke!


    8/30
    Bench/Dead


    Bench press(middle finger on rings)

    205x1
    225x1
    240x1(paused)
    240x2(weaksauce)


    Rack pulls(mid-shin/~5" off floor)

    405x1

    *add belt*

    495x1
    545x1
    585x1(PR)


    Lat pulldowns

    4 sets of 10-12


    Close grip bench(1/2 thumb from smooth)

    185x10
    205x1
    225x1
    205x5


    BB curls

    2 sets of 15-20


    My bench just feels like crap right now. I actually feel better with a close grip then wide right now. I think if I went for a 1RM right now I would hit more with the close grip. No idea what that's about. My back strength and more importantly, deadlift lockout, keeps getting better and better though.
    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. #2752
    East End Barbell rob spitzner's Avatar
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    nothing wrong with close grip

  3. #2753
    Gaglione Strength Chris Rodgers's Avatar
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    Started a new training cycle tonight. My last few workouts were just random crap and then I took off of training since Saturday. Gonna stick with the 3-days per week plan and hopefully build some strength while gaining more weight. Sitting at about 172 right now. The monolift, one bench and a bunch of bars were removed from the gym I am training at, but some new stuff is on the way. Tonight there was no chalk and/or deadlift bar, so I opted for the rack pulls as opposed to SLDL which I should be doing most Thursdays.


    9/9
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    225x3x3 sets
    200x7x2 sets


    High Rack pulls(Belt/Bar hitting top of kneecap)

    *Double OH w/straps*

    495x1
    585x10(PR)


    Flat DB press

    60'sx15x3 sets


    BB curls

    3 sets of 12-20


    Face pulls w/rope

    3 sets of 15


    Good first day. I think I am going to be regretting those rack pulls tomorrow morning when I am carrying tools and moving kegs of bolts, lol. Saturday I will attempt to do some kinda squatting with a walkout.
    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. #2754
    Gaglione Strength Chris Rodgers's Avatar
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    9/11
    Squat


    Reverse Band squat(Ace Briefs/Belt)

    *all sets done with 1 set of reverse light bands choked*

    405x2
    455x2

    *add knee wrap*

    545x1
    585x1


    I took advantage of the Band sale on EFS, so I figured I'd mess with some today. Bands took off ~50 lbs in the hole and completely deloaded at lockout. I had to walk these out since we won't have a monolift for a while. That was definitely the hardest part of the lift. The 585 came up real strong, but the walkout took everything I had to get setup, lol.


    BB rows from pins(OH/wide grip)

    225x10x2 sets


    Seated cable rows(UH)

    3 sets of 10


    Abs on GHR

    1 set w/BW
    2 sets w/Light band


    Happy to get some weight on my back squatting...I will be happier when I am doing it out of a monolift again, 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

  5. #2755
    GFH Lones Green's Avatar
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    Man I HATE walking stuff out!
    23 years old
    6'3, 308 lbs

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

  6. #2756
    Gaglione Strength Chris Rodgers's Avatar
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    This week's training:


    9/13
    Bench/dead


    Reverse Average band Bench(Middle finger on rings)

    225x1
    255x1
    285x5
    300x1x2 sets(paused)


    Bands took off ~80-85 lbs at the bottom and deloaded at lockout


    Deadlifts(raw)

    405x1

    *add belt*

    495x1
    520x1
    495x2(missed 3rd just above knees)

    These were with a regular gym bar, but we now have a deadlift bar again so I will be using that starting this coming week. 520 was strong, but not very fast so I decided to not go for a 1RM.


    Wide grip pulldowns *ss* Tricep pushdowns

    3 sets of 10 each


    9/16
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    230x3x3 sets
    205x8


    Rack pulls(~5" off floor)

    405x1

    *add belt*

    495x1
    545x1
    565x1(missed 2nd above knees)
    590xmiss(missed above the knees)


    I should not have gone that heavy. I got off of my SLDL cycle when we had no chalk and no deadlift bar. Now we have both so I am going back on it this week.


    Bench press(middle finger on rings)

    135x20
    145x15x2 sets


    BB curls

    3 sets


    Face pulls

    4 sets of 12-15


    9/18
    Squat

    Still walkin out...

    Squat(Ace briefs/belt)

    415x1
    465x1

    *add wraps*

    525x1


    Seated cable rows(UH)

    4 sets of 10


    Standing Abs w/light band

    3 sets
    Last edited by Chris Rodgers; 09-19-2010 at 11:53 AM.
    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. #2757
    East End Barbell rob spitzner's Avatar
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    reg gym bars build character

  8. #2758
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by rob spitzner View Post
    reg gym bars build character
    True and brand new deadlift bars build callouses!!


    9/20
    Bench/Dead


    Bench press(middle finger on rings)

    *All sets done with one set of light bands choked underneath bench*

    205x5
    225x1x2 sets(paused)


    SLDL(no belt/tap and go)

    375x10


    Rolling DB ext

    25'sx10
    30'sx10
    30'sx8x3 sets(short rest)


    Wide grip pulldowns(OH)

    3 sets of 10
    1 set of 8
    1 set of 5


    Brand new deadlift bar!! Back on the SLDL wagon. I will try and work up 10's for a few weeks and hopefully make it to 405x10.
    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. #2759
    Gaglione Strength Chris Rodgers's Avatar
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    9/23
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    235x3x3 sets
    210x8


    Reverse band deadlifts(raw)

    *all sets done with one set of Average bands/Full deload before lockout*

    405x1

    *add belt*

    495x1
    545x2(PR/tap and go)


    A few months back I hit 565x1 for a big PR with the strong bands. So I probably could have come close to that for a single today with the average bands. I always set the bands up on these so they completely deload right before lockout so I don't end up pulling a ton over my straight weight pull, but I do get some overload.


    Bench press(middle finger on rings)

    135x15
    155x15x2 sets


    Curls

    2 sets of 20


    CSR

    4 sets of 10


    Good session. I might squat tomorrow if I can because Saturday morning I am donating blood and then spending time with my gf and her family. SO tomorrow is my only chance, but I prob won't go too crazy if I do squat.

    My bodyweight was 177 last night when I stepped on the scale!! Coming back strong, lol. Hopefully I can make a strong push towards 185-190 for a big BWT PR!!
    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. #2760
    Gaglione Strength Chris Rodgers's Avatar
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    This week so far:

    9/27
    Bench/Dead


    Reverse Light band bench(middle finger on rings)

    225x1
    255x1
    285x2
    290x1


    Bands took off around 45 at the bottom and fully deloaded at lockout


    SLDL(no belt/tap and go)

    390x10(reps PR)


    Lat pulldowns(3 different grips w/short rest)

    2 rounds of 10x10x10


    Rolling DB ext

    25'sx12
    35'sx8x4 sets


    9/30
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    205x1
    225x1
    240x3x3 sets


    Deadlift(raw)

    405x1

    *add belt*

    495x1
    495+28 lbs chainx1
    505+40 lbs chainx1(PR)


    Bench press(middle finger on rings)

    165x15x2 sets
    135x20


    Spero Rows(elbows out DB rows on back extension)

    60'sx10x3 sets


    Face pulls w/rope

    2 sets of 15


    Curls

    2 sets of 15-20
    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. #2761
    Gaglione Strength Chris Rodgers's Avatar
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    Dead PR:

    Video
    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

  12. #2762
    WBB Team Captain Coke's Avatar
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    Good stuff all week, and every week for that matter. Awesome deads with chains, always the beast Chris!!

  13. #2763
    TJW Keith's Avatar
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    Holy ****, you have tremendous speed off the floor! Now I know why you say I pull like I'm 80 off the floor. Congrats on the PR! That's a hell of a lot of weight! Where do you think your deadlift is at right now?
    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

  14. #2764
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good stuff all week, and every week for that matter. Awesome deads with chains, always the beast Chris!!
    Thank ya sir!

    Quote Originally Posted by Keith View Post
    Holy ****, you have tremendous speed off the floor! Now I know why you say I pull like I'm 80 off the floor. Congrats on the PR! That's a hell of a lot of weight! Where do you think your deadlift is at right now?
    Haha, I have no idea. Gonna keep trying to work my lockout for a bit before I test it again. I want to be ~550 raw the next time I test.


    10/2
    Squat


    Squat(raw)

    225x1
    275x1

    *add belt*

    315x1

    *add knee wraps*

    365x1
    390x2


    Decided to just push it a bit, even though my knee wasn't really happy about it. Tried a few different levels of knee wrap to see if anything would feel better. That is the heaviest I have tried to go without briefs on in a good while. I would really love to get a meet in "raw" (belt and wraps) and just see where I am at. I am not going to do it if my knee completely holds back my squat though.


    1-arm DB rows

    100x5
    125x5
    125x20


    Seated cable rows

    2 sets of 12 (1 set OH/1 set UH)
    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. #2765
    East End Barbell rob spitzner's Avatar
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    awesome RAWRRR squatting!!

  16. #2766
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by rob spitzner View Post
    awesome RAWRRR squatting!!
    I think it would have to be "rawrrr" since I used wraps, lol.

    Today was one of those days that I should not have trained. The past two days I have been congested and sneezing like crazy. My body was aching like hell. I even called out of work today because I felt like such crap and knew it would be a rainy crappy day. I stayed in bed all day. As the day went on, I knew I wouldn't get to the gym again until Thursday because of work and school, so I said screw it and went in anyway. I figured I would just do whatever I could and if I sucked I could blame it on having a cold, lol. Somehow I ended up lifting pretty well, so I am glad I decided to go in.

    10/4
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    *all sets done against one set of minis doubled*

    175x1
    195x1
    205x1
    215x1
    225xmiss


    During my strongest raw bench cycle I hit 220+minisx1 for a PR. That was with a wide grip and real old minis. This time I hit 215 and missed 225 with a close grip and this was a bran new pair of bands that I used for the first time. I was kinda suprised to hit this. Really starting to think I am better off with a close grip.


    SLDL(no belt/tap and go)

    365+40 lbs chainx1
    390+40 lbs chainx5

    I decided not to go for my planned rep PR attempt of 405x10 since I knew reps would be rough since I was congested. I have also been wanting to try some SLDL against chains or bands. They were tough! I think I will use them on an every other week basis and see if they do anything.


    Close grip bench(1/2 thumb from smooth)

    *same setup with the bands*

    135x5x2 sets
    145x5


    Lat pulldowns(3 different grips w/short rest)

    2 rounds of 10x10x10


    Lying DB ext(short rest)

    3 sets of 10-12
    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. #2767
    Senior Member ehubbard's Avatar
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    CR, Is the mono in yet? Feel better. I will be back at Worlds on the 22nd.

  18. #2768
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by ehubbard View Post
    CR, Is the mono in yet? Feel better. I will be back at Worlds on the 22nd.
    Not yet, but hopefully within the next couple of 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

  19. #2769
    Gaglione Strength Chris Rodgers's Avatar
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    10/7
    Bench/Dead


    Close grip bench(1/2 thumb from smooth)

    205x1
    225x1
    245x3x3 sets


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

    405x1
    495x1
    495+80 lbs chainx1
    535+80 lbs chainxmiss
    535+80 lbs chainx1!!(PR)


    Bench press(middle finger on rings)

    175x15x2 sets
    140x20


    Face pulls w/rope

    4 sets of 12-15


    Damn good session! I still have a lingering cold and I have been exhasuted this week between the cold, work and school. Nothing some caffeine couldn't fix, lol. My close grips feel great and I came back and grinded through that heavy rack pull after missing teh first one just shy of lockout. Very happy about 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

  20. #2770
    WBB Team Captain Coke's Avatar
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    Looking great, you beastin' that way while feeling subpar is even more impressive.

  21. #2771
    GFH Lones Green's Avatar
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    Nice pulling Chris!!!
    23 years old
    6'3, 308 lbs

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

  22. #2772
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Looking great, you beastin' that way while feeling subpar is even more impressive.
    Quote Originally Posted by Lones Green View Post
    Nice pulling Chris!!!
    Thanks fellas.


    10/9
    Squat


    Reverse band box squat(raw/belt)

    *all sets done with one set of reverse MM doubled*

    325x1
    375x1
    415x1
    445x1


    Not too bad. Bands were setup to take off ~100 at the bottom and basically nothing at the top. Box was to depth.


    Tried some sumo deads after to see how they felt. Few singles with 405, but I wasn't feeling them. Had to run out after that to get ready for my friend's bachelor party. Had a great time with my friends and then Sunday was Hangover City, lol.


    10/11
    Bench/Dead


    Close-grip bench(1/2 thumb from smooth)

    225x1
    250x3(PR?)
    260x2(PR)
    270x1(PR)
    275x1(PR)
    225x6
    225x5

    I think my heaviest ever close grip was 260x1. I had a liftoff guy tonight so I decided to push it a bit. I think if I went straight for the 1RM without the heavy sets first I may have hit 285. Very happy with this.


    High rack pulls(raw/belt)

    *bar starting at top of kneecap*

    495x1
    585x1
    635x1
    665x1(this is the most I have ever pulled without straps. Last time I did this movement with double overhand+straps I hit 675 and missed 725 badly. I was happy to hold that weight without the straps.


    Chins- 40 total reps
    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. #2773
    Gaglione Strength Chris Rodgers's Avatar
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    10/15
    Bench

    Close grip bench(1/2 thumb from smooth)

    225x1
    235x4
    240x3
    240x4(got a liftoff for this one and it was much easier)

    *switch to middle finger on rings*

    185x15
    145x24


    CSR

    4 sets of 10


    Face pulls

    3 sets of 15


    10/16
    Squat/Dead

    Reverse band squat(raw/belt)

    *all sets done with one set of reverse MM doubled*

    325x1
    375x1
    415x1

    *add knee wraps*

    465x1
    505x1(PR)

    Bands took off ~100 at the bottom and nothing at lockout.


    Reverse Band Deadlift(raw)

    *all sets done with one set of reverse light bands*

    405x1

    *add belt*

    495x1
    545x1(PR)

    Bands took off ~50 at the bottom and nothing at lockout.


    Back extensions on GHR

    3 sets

    Abs on GHR

    3 sets


    Good couple of sessions. Now I can relax the rest of the weekend and hopefully watch the Yankees and Jets both win. Tomorrow I have softball in the morning too.

    I have to step up my eating a bit. I was only 176 this morning before this session. I want to make a push over 180 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

  24. #2774
    WBB Team Captain Coke's Avatar
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    New squats & deads PRs, who could ask for more, lol.

  25. #2775
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    New squats & deads PRs, who could ask for more, lol.
    Thanks Coke!


    10/18
    Bench


    Close grip bench(1/2 thumb from smooth)

    *all sets done vs. one set of monster minis doubled*

    165x1
    185x1
    200x1(PR)
    210xmissx2
    165x4
    165x3


    Did a few pause singles afterward with straight weight. Did 225 with a close grip and a wide grip to see how they felt. My triceps were done though!


    Lat pulldowns

    4 sets of 10


    Face pulls w/bands

    2 sets of 15
    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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