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Thread: CR's Powerlifting Journal

  1. #2851
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Mark! View Post
    405 x 10 is huge Chris, awesome work.
    Thanks buddy!

    5/21

    Parallel box squats w/ Doubled minis(belt)

    5 sets of 2

    High rack pulls(Dbl OH w/straps/belt)

    *bar resting on top of knee caps*

    405x1
    495x1
    585x1
    605x8(PR?)

    Chins

    40 total reps

    Rows w/bands

    3 sets of 12


    Deadlifts again? Yea why not, the world was supposed to end anyway. My back is gonna be pissed at me tomorrow when we are still here and it's sore as a mutha!
    Last edited by Chris Rodgers; 05-21-2011 at 06:11 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

  2. #2852
    Gaglione Strength Chris Rodgers's Avatar
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    5/23

    Squat(belt)

    265x1
    295x1

    *add wraps*

    335x1
    365x1

    Paused Close grip bench

    205x3x3 sets

    Deadlifts(tap and go/no belt)

    425x8(10 lb PR)

    Chins

    2 sets of 15

    Dips

    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

  3. #2853
    Gaglione Strength Chris Rodgers's Avatar
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    5/27

    Squat(belt)

    275x1

    *wraps*

    315x1
    345x1

    Deadlifts(tap and go/no belt)

    455x6(PR)

    Bench press(middle finger on rings)

    225x3(paused)

    *Giant board set*

    225x3(2-brd)
    225x3(3-brd)
    225x3(4-brd)
    225x5(5-brd)

    Chins

    BWx12
    BW+20 lbsx12x2 sets

    Dips

    BWx20


    4th deadlift rep PR in 8 days. No wonder my back has been sore everyday at work, 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

  4. #2854
    Become Unbreakable Mark!'s Avatar
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    Haha, just saw the end of world reference, good stuff. Repping out some PR's man awesome.
    "Light Weight"

    260's by May

  5. #2855
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Mark! View Post
    Haha, just saw the end of world reference, good stuff. Repping out some PR's man awesome.
    Thanks Mark!

    5/28

    Parallel box squat W/SSB(belt)

    *all sets done with one set of minis doubled*

    185x2x6 sets

    Speed pulls(belt)

    315+80 lbs Chainx1x6 sets

    DB press

    60'sx15(incline)
    50'sx20(flat)

    Dips

    BWx20

    CSR

    3 sets of 10

    Chins

    5 sets of 10

    Hanging leg raises
    Abs on GHR
    Back raises

    2 sets of 10 each
    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. #2856
    Gaglione Strength Chris Rodgers's Avatar
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    After a plethora of 12 oz. curls yesterday at a friend's BBQ, I got back in the gym today and did work. Got there an hour before closing so had to move quick.


    5/30

    Squat(belt)

    265x5

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

    405+80 lbs Chainx5(+1 rep PR)

    Close grip bench(thumb from smooth)

    210x5

    Chins

    BWx10x5 sets
    Last edited by Chris Rodgers; 05-30-2011 at 02:59 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

  7. #2857
    Gaglione Strength Chris Rodgers's Avatar
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    Deadlift PR vid from Friday night:

    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

  8. #2858
    Gaglione Strength Chris Rodgers's Avatar
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    6/1

    Squat(belt)

    280x5

    Deadlift(tap and go/no belt)

    470x4

    Incline Bench press

    135x8x3 sets

    Chins

    BWx 30 total reps
    BW+40 lbs Chainx10

    Seated cable rows

    3 sets of 8


    Squats are feeling stronger each time, but I seriously strained the hell out of my groin. It was killing me the for the rest of the session. The deadlift was technically a PR, but I absolutely expected 5 reps. The bar was really getting stuck on my thighs, prob because it is hot as hell and I was sweating a lot. That time of year I guess. I'll see how my groin feels for squats on Friday and I will prob do a rack pull for deads. Really liking the low volume/increased frequency so far.
    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. #2859
    WBB Team Captain Coke's Avatar
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    Hope you will be good to squat again by end of week.

    Amazed at the pace you are taking things these days.

  10. #2860
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Hope you will be good to squat again by end of week.

    Amazed at the pace you are taking things these days.
    Thanks Coke!


    Last night instead of going to the gym, I went to visit my friend Rob and his wife to meet their newborn baby girl. Then me, Rob and the raw dogg went and did some light farmer's walks and some makeshift sled dragging. Today I got back in the gym for some speed work.

    6/4

    Parallel box squat w/SSB(belt)

    *all sets done with one set of minis doubled*

    185x2x6 sets

    Speed pulls(belt)

    315+80 lbs Chainx1x3 sets
    315+125 lbs Chainx1x3 sets
    365+125 lbs Chainx1x2 sets

    Bench press

    135x5x5 sets

    Chins

    50 total reps

    Rolling DB ext

    3 sets of 12

    Band rows

    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

  11. #2861
    Gaglione Strength Chris Rodgers's Avatar
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    Monday I had a weaksauce session. Just wasn't feeling it. Last night I decided to do some squatting and even put some gear on!


    6/8

    Pin squats(~2" above parallel/raw)

    275x1
    315x1
    365x1

    *add belt*

    405x1
    455x1


    Squat(1-ply Champion briefs/Ace suit straps down all sets)

    325x2
    415x1

    *add belt*

    465x1
    505x1

    *add wraps*

    575x1

    Incline DB press

    3 sets

    Seated rows

    3 sets

    Chins

    3 sets


    First time squatting in gear since September I think. Felt suprisingly good and no bad knee pain. The weight definitely felt heavier on my back than normal, but that should come back quick. Not positive where my depth was, probably a little high. Just tried to squeeze as low as possible while keeping my form. I was planning on doing a raw meet, but I think I am gonna mess around in the gear for a little while and if all goes well compete in gear somewhere near the end of the summer.

    BWT- 161.8! Sweating my ass off at work, 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

  12. #2862
    Gaglione Strength Chris Rodgers's Avatar
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    6/10

    Bench press

    185x3
    195x3
    205x3
    215x3

    *2-brd*

    225x3
    235x3
    245x3

    Low incline DB press

    50'sx20x2 sets

    Chins

    BWx12
    BW+60 lbsx8

    CSR

    4 sets of 12

    Face pulls w/rope

    3 sets of 12-15

    BB curls

    2 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

  13. #2863
    Gaglione Strength Chris Rodgers's Avatar
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    6/11

    Squat w/Bands(Ace Briefs)

    *all sets done with one set of Blue(strong) Bands choked*

    235x2
    325x1

    *belt*

    375x1

    *wraps*

    425x1

    Reverse band deadlifts(raw)

    *all sets done with one set of Blue(strong) bands suspended from 5'6"*

    405x1

    *belt*

    495x1
    535x1
    565x1
    585x1(PR)

    Full deload at lockout on those. Felt good.

    Abs on GHR
    Back ext on GHR
    Chins

    3 sets of 10 reps each
    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. #2864
    WBB Team Captain Coke's Avatar
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    Props on the new raw pulling PR!!

  15. #2865
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on the new raw pulling PR!!
    Thanks Coke!


    6/13

    Shirt Bench(Super Phenom)

    315x3
    325x3
    335x5

    No reps touched, the 5th rep on the last set may have. First time in the shirt since my meet last JULY.

    Chins

    BWx15x2 sets

    Purple band pushdowns

    2 sets of 20


    Had to rush out quick for a softball doubleheader. Definitely don't miss how uncomfortable it is to bench in a shirt, lol. I was suprised at how strong the reps were though since I haven't used the shirt in forever.
    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. #2866
    Gaglione Strength Chris Rodgers's Avatar
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    I have a lot of stuff going on tomorrow, so I bumped this session up one day.

    6/14

    SSB Box squats(~1" high/Belt)

    *all sets done with one set of minis doubled*

    185x2x2 sets
    205x2x4 sets

    Chins

    BWx12x5 sets

    Speed Pulls(belt)

    315+125 lbs Chainx1x3 sets
    365+125 lbs Chainx1x3 sets

    415+125 lbs Chainx4(PR/tap and go)

    BB rows

    135x10
    155x10x2 sets

    Abs on GHR
    Back ext on GHR

    3 sets of 10 each
    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. #2867
    Gaglione Strength Chris Rodgers's Avatar
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    6/17

    Floor press w/chains(pinky on rings)

    185+40 lbs Chainx3
    195+40 lbs Chainx3
    205+40 lbs Chainx3

    175+80 lbs Chainx3
    175+108 lbs Chainx3x2 sets

    Low Incline DB press

    60'sx15x2 sets
    60'sx15(flat)

    Chins

    BWx12x3 sets

    CSR

    3 sets of 12

    Face pulls w/rope

    2 sets of 15

    BB curls

    2 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

  18. #2868
    Gaglione Strength Chris Rodgers's Avatar
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    Let me dust this thing off. Shocked it was only on page 4 for not updating in over 3 weeks! I've been training regularly, just not updating. Not going to go into too much detail, just a few highlights and then I will try and keep up to date from today on. I worked up to and touched 360 for a single in my shirt 2 weeks back. That was pretty good for me just the second shirt session back and lifting at this bodyweight. My raw stuff still feels a bit weak, but I guess that is to be expected. Last week I went straight weight/full gear on squat and worked up to 615x1 a bit high. That was the heaviest weight I have touched since last July and I was happy that it came up easy. I pulled 550x1 on raw reverse band deadlifts using two sets of mini bands suspended from 5'6". They took off around the bar weight at the bottom and nothing above the knees. I also pulled a 505x1 sumo, raw/no belt and hook grip for a PR. The next session I pulled 515 raw/belt w/ hook grip. I really want to try the hook grip sumo in a suit and see if it works.


    7/9

    Squat(1-ply champion brief/Ace suit)

    325x1

    *straps up*

    465x1

    *belt*

    555x1

    *knee wraps*

    635x1
    665x1


    Reverse band deadlifts(raw)

    *all sets done with one set of mini bands suspended from 5'6"*

    315x1
    405x1

    *belt*

    505x3(tap and go)

    The bands took very little off. Bar was all the way on the floor when empty.


    Close grip bench(1/2 thumb from smooth)

    205x1
    225x1
    235x1
    245x1

    No liftoff, just trying to see how much I have lost. Had a little more in me. PR is 30 lbs more with a liftoff and about 20 lbs more BW.

    Chins

    4 sets of 15

    CSR

    4 sets of 8-10

    BB tricep extensions to chin

    4 sets of 10

    Abs on GHR + Back ext on GHR

    2 sets of 15 each


    Worked a few overnights this week and it messed up my schedule so I missed a bench session. So I threw some bench stuff in today after SQ/DL. Very happy about my squats. I want to video them next time I am in the suit to see where depth is at. The 635 and 665 this week were deeper than 615 last week, but still not sure just where since we didn't have enough guys to have a depth caller. Definitely the heaviest weights I can remember handling at this low of a bodyweight though.


    BWT- 158
    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. #2869
    WBB Team Captain Coke's Avatar
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    Wow man, bodyweight has clearly dropped - that makes those numbers even more impressive!!

  20. #2870
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CoCoa View Post
    Wow man, bodyweight has clearly dropped - that makes those numbers even more impressive!!
    Thanks Coke!

    7/12

    Close grip Bench(1/2 thumb from smooth)

    205x5x5 sets

    Paused Incline Press

    145x5x2 sets
    125x10

    Lying BB tricep ext to chin

    4 sets of 10

    Chins

    BW+60 lbs Chainx10(PR)
    BWx20

    Dips

    BWx30

    H-rolls

    3 sets of 15


    7/13

    Parallel Box squat W/SSB(raw/belt)

    *all sets done with one set of mini bands doubled*

    175x2x8sets

    Deadlifts(raw/no belt/tap and go)

    405x11(+1 rep PR)

    1-arm DB row

    120x10x2 sets

    BB row

    135x20

    Chins

    BWx20x2 sets

    Abs on GHR + Back ext on GHR

    2 sets each
    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. #2871
    Gaglione Strength Chris Rodgers's Avatar
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    I suck at updating! I am quite skinny right now. Going to attempt, yet again, to prepare for a meet in belt+wraps. I have been weighing between 158-160. Here are some recent vids:


    Video


    Video


    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

  22. #2872
    Senior Member
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    duder your pulls are looking amazing!!! i think the touch and go reps are gonna work amazing for you!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  23. #2873
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks buddy!

    Last night I benched alone, today I squatted and pulled and had a few guys to spot.

    8/26
    Bench


    Bench press against doubled minis

    135x3
    155x2
    175x1x2 sets

    Pin presses(short ROM)

    315x3
    325x3
    335x3

    Low incline DB press

    70'sx10
    80'sx10
    50'sx20

    Chins w/chains

    BWx10x2 sets(1 set OH/1 set UH)
    BW+50x10(UH)
    BW+50x10(OH)


    8/27
    SQ/DL

    Squat(raw)

    235x1
    265x1

    *belt*

    295x1
    315x1

    *wraps*

    345x1
    385x1

    Deadlifts w/Chains(belt)

    455+40 lbs Chainx1
    455+80 lbs Chainx1
    455+130 lbs Chainx1
    455+158 lbs Chainx1

    Pretty sure both of the last sets were PR's.

    CSR

    4 sets 8-20 reps

    Abs and back raises on GHR w/bands

    3 sets each


    Bench needs work, squat needs work, deadlift is going real well right now!

    BWT- 158 lbs


    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

  24. #2874
    WBB Team Captain Coke's Avatar
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    Stellar lifting in those vids man.

  25. #2875
    Become Unbreakable Mark!'s Avatar
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    STRONG! Looking good buddy
    "Light Weight"

    260's by May

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    By SaulDSL in forum Member Online Journals
    Replies: 26
    Last Post: 03-02-2003, 10:00 PM

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