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Thread: CR's Powerlifting Journal

  1. #2801
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Brian C View Post
    Great work Chris afterr the holidays! I think we all get in a funk during the end of the year. Where you weighing on at nowadays?
    Yea it was a rough few weeks! I am weighing ~172 right now.


    Last few sessions:


    1/20
    Bench assist

    Push press

    150x10(PR?)

    Dips

    BWx10
    +20 lbs Chainx10x2 sets

    Chins

    22 total reps w/BW
    18 total reps w/20 lb Chain

    Face pulls

    2 sets of 15


    1/21
    Deadlift

    SLDL w/chains(no belt/tap and go)

    405+80 lbs Chainx4

    Sumo 6" box pulls(Belt)

    455x3
    500x3
    545x2

    Pull thrus

    3 sets of 12

    Abs

    5 sets


    1/24
    Heavy Bench

    Paused Bench press(middle finger on rings)

    185x3
    205x3
    225x3
    235x3

    3-brd press(pinky on rings)

    235x8x2 sets

    Paused flat DB press

    75'sx10x2 sets

    Chins

    30 total reps

    Face pulls

    2 sets of 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

  2. #2802
    Gaglione Strength Chris Rodgers's Avatar
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    1/28
    Deadlifts

    Deficit deadlifts off 2.5" mats(no belt)

    405x5

    Sumo 3.5" block pulls(Belt)

    405x3
    455x3
    485x3

    BB rows off floor(OH)

    225x10x2 sets

    Chins

    30 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

  3. #2803
    WBB Team Captain Coke's Avatar
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    Nice pulling going on guy.

  4. #2804
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice pulling going on guy.
    Thanks buddy!

    Yesterday's deadlifts. I will keep the same two movements and bump the weight up over the next two weeks:


    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

  5. #2805
    JERSEY IRON Brian C's Avatar
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    Nice pulling Chris
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  6. #2806
    Resolute -JM-'s Avatar
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    Snappy pulls Chris. Looked really comfy.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  7. #2807
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Brian C View Post
    Nice pulling Chris
    Quote Originally Posted by JustinMcK View Post
    Snappy pulls Chris. Looked really comfy.
    Thanks peeps.


    1/31
    Bench

    Paused Bench press(pinky on rings)

    205x2
    225x2
    240x2

    3-brd press(same grip)

    240x5x2 sets

    Paused Flat DB press

    80'sx10x2 sets

    Chins

    BWx5
    +40 lbs Chainx5
    +60 lbs Chainx4
    +40 lbs Chainx7
    +20 lbs Chainx10
    BWx15
    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. #2808
    Gaglione Strength Chris Rodgers's Avatar
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    Haven't updated this in weeks. Instead of posting all my old sessions, I will just start back with this week. Only few highlights from the past few weeks were 425x5 and 445x3 on the deficit pulls w/no belt. I hit 185x3 and 190x1 on push presses. Bench still feels weak. I did my first squats in over a month on Friday. I just did high box squats w/no belt and went up to 315x5.


    2/21
    Bench

    Paused Bench(middle finger on rings)

    185x1
    205x1
    225x4

    3-brd press(same grip)

    255x3
    265x3
    275x3
    285x2

    Paused flat DB presses

    90'sx8x2 sets

    Chins

    BWx5
    +40x5
    +60x5
    +40x5
    +20x5
    BWx15

    CSR

    3 sets of 10
    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. #2809
    EAST END BARBELL. lenny spero's Avatar
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    looks good CR your the chin master
    APF ELITE @220- 1887
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    GODS ARMYUNDEFEATED.
    http://www.youtube.com/user/lenny00spero
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  10. #2810
    WBB Team Captain Coke's Avatar
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    Glad to see you resume the posting bro.

  11. #2811
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by lenny spero View Post
    looks good CR your the chin master
    More Chins than a Chinese phonebook!


    Quote Originally Posted by CoCoa View Post
    Glad to see you resume the posting bro.
    Thanks buddy. I will do better at updating.

    2/25
    Combined session

    Push press w/Axle

    125x3
    145x3
    165x8(PR)

    Partial deadlifts(5" blocks)

    405x1

    *belt*

    495x1
    545x2(PR?)
    405x10

    Chins

    40 total reps

    Dips

    50 total reps


    BWT- 169
    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. #2812
    Gaglione Strength Chris Rodgers's Avatar
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    I am sick again for like the 50th time this winter!! I have been sick more the past few months than probably the last 3 years total. This sucks. Since I won't be able to train again til Friday, I went in and did all my movements. I just kep the volume low and didn't go for any PR's.


    2/28
    Bench

    Bench press

    225x3

    4-brd press

    275x5

    Incline DB press

    60'sx15

    Chins

    40 total reps

    Dips

    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

  13. #2813
    Moderator joey54's Avatar
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    Its been recycling a lot this winter. I have had two bouts of head colds and actually had to succumb to Nyquil this past week. Make due the best you can!


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  14. #2814
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    Its been recycling a lot this winter. I have had two bouts of head colds and actually had to succumb to Nyquil this past week. Make due the best you can!
    Yea it f'n sucks!! I was sick all last week and didnt even train again until tonight! Still have some lingering nastiness that I am coughing/snotting. AWESOME!!


    3/7
    Bench

    Bench press

    235x3

    4-brd press

    285x5

    Incline DB press

    75'sx7

    Chins

    40 total reps

    Dips

    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

  15. #2815
    Gaglione Strength Chris Rodgers's Avatar
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    3/11
    OH/Dead

    Push press w/axle

    125x3
    145x2
    165x2
    175x6(PR)

    Deadlifts(Belt)

    405x1
    475x1
    495x3(PR/tap and go)

    *no belt*

    405x9(PR/tap and go/missed 10th soooo close)

    Box squat(raw/lil high)

    225x3
    275x3
    325x3
    375x3(belt)

    Chins

    BWx10
    +20x10
    +20x8
    BWx12

    Dips

    BWx20x2 sets
    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

  16. #2816
    Senior Member mikesbench's Avatar
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    How are you liking the Axel presses CR? Feel any carryover to your bench, or are you including them for some other reason?
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  17. #2817
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by mikesbench View Post
    How are you liking the Axel presses CR? Feel any carryover to your bench, or are you including them for some other reason?
    Hey Mike. Trying to really stick with the basics right now and I wanted to get my weak OH press up(to help with my bench, yes). I feel more comfortable pressing with the thicker bar than the straight nar for some reason. I will switch it up between the two though.


    This week:

    3/14
    Bench

    Bench press

    225x1
    245x3
    260x1(paused)

    Pin presses from floor(short ROM)

    275x3
    275x10

    Chins

    40 total reps

    Dips

    40 total reps


    3/17
    OH/DL

    Push press w/Axle

    145x3
    165x1
    185x1
    205xmiss
    205x1(15 lb PR)

    Deadlifts(raw)

    405x1

    *add belt*

    475x1
    515x2(PR/touch and go)

    Chins

    60 total reps

    Dips

    60 total reps


    DL video:

    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

  18. #2818
    Gaglione Strength Chris Rodgers's Avatar
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    3/21
    Bench

    Close grip bench(1/2 thumb from smooth)

    205x9
    205x5x2 sets(paused)

    Flat DB press

    80'sx12x2 sets

    Chins

    +40 lbs: 20 total reps

    BW: 40 total reps

    Dips

    BW: 60 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

  19. #2819
    mrelwooddowd Patz's Avatar
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    Mind if I ask about your deadlift form? You seem to be almost all back and almost no legs. It honestly made me cringe to watch those reps. You've been around here a long time so I'm presuming there's a reason for it. Care to share it?
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  20. #2820
    EAST END BARBELL. lenny spero's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Mind if I ask about your deadlift form? You seem to be almost all back and almost no legs. It honestly made me cringe to watch those reps. You've been around here a long time so I'm presuming there's a reason for it. Care to share it?
    it makes me cringe when people make "comments" about other peoples deadlift form..ive pulled 3x+ bodyweight in 3 diffrent weight classes and i think his form looks good,,,please post a video of the "proper" way to deadlift wo we all can learn...thank you in advance.
    APF ELITE @220- 1887
    APF ELITE @198- 1785
    GODS ARMYUNDEFEATED.
    http://www.youtube.com/user/lenny00spero
    http://www.youtube.com/user/DJserrano2121

  21. #2821
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by lenny spero View Post
    it makes me cringe when people make "comments" about other peoples deadlift form..ive pulled 3x+ bodyweight in 3 diffrent weight classes and i think his form looks good,,,please post a video of the "proper" way to deadlift wo we all can learn...thank you in advance.
    Take it easy. There wasn't one shred of attitude or condescending tone in my post to Chris. I've been around here a long time and know his reputation and I honestly wanted to know why he does it that way because I'm sure a guy pulling 3x bw has given this some thought. Maybe it's just the angle of the video but I see a lot more back arch than I've been taught and there doesn't appear to be much hip drive. I never said he was wrong in his form but that back arch freaked me out a bit.

    I've been struggling with form off and on and I honestly just want to understand what he's doing.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  22. #2822
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Mind if I ask about your deadlift form? You seem to be almost all back and almost no legs. It honestly made me cringe to watch those reps. You've been around here a long time so I'm presuming there's a reason for it. Care to share it?
    To put it simply, I pull more weight that way. My back/hamstrings are strong, my quads are weak and I have a crappy knee. I have been pulling with high hips for quite a long time and have not injured myself yet(knock on wood).
    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. #2823
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    To put it simply, I pull more weight that way. My back/hamstrings are strong, my quads are weak and I have a crappy knee. I have been pulling with high hips for quite a long time and have not injured myself yet(knock on wood).
    That's good enough for me..lol. I figured it was something along those lines. Thought I'd ask though. My choice of the word "cringe" probably wasn't the best, but it caught me off guard a bit and especially with 500lbs on the bar.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  24. #2824
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    That's good enough for me..lol. I figured it was something along those lines. Thought I'd ask though. My choice of the word "cringe" probably wasn't the best, but it caught me off guard a bit and especially with 500lbs on the bar.
    Haha, it's all good. My buddy Lenny prob just figured you were another internet form nazi who knows better. I don't think my form is the prettiest, but then again it's powerlifting.
    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. #2825
    EAST END BARBELL. lenny spero's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Take it easy. There wasn't one shred of attitude or condescending tone in my post to Chris. I've been around here a long time and know his reputation and I honestly wanted to know why he does it that way because I'm sure a guy pulling 3x bw has given this some thought. Maybe it's just the angle of the video but I see a lot more back arch than I've been taught and there doesn't appear to be much hip drive. I never said he was wrong in his form but that back arch freaked me out a bit.

    I've been struggling with form off and on and I honestly just want to understand what he's doing.
    sorry bro..any questions about deadlift form freak me out..lol
    APF ELITE @220- 1887
    APF ELITE @198- 1785
    GODS ARMYUNDEFEATED.
    http://www.youtube.com/user/lenny00spero
    http://www.youtube.com/user/DJserrano2121

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