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Thread: CR's Powerlifting Journal

  1. #3151
    phil 4:13 Bako Lifter's Avatar
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    Haven't been in here for a long time. Lookin beastly as ever. I see youve got a 700 squat, crazy stuff man.

  2. #3152
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Had a very exhausting week of work+school. Been very tired all week. I was happy to get some decent work in today. The next few weeks are going to be brutal as well so I will get my training in whenever I can get to the gym.
    No doubt these are challenging times, props on doing what you can while you can to keep it on track.

  3. #3153
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Haven't been in here for a long time. Lookin beastly as ever. I see youve got a 700 squat, crazy stuff man.
    Where the fuck have you been? Lol that was a few years ago in multiply gear in the 181 class. Lifting raw @165 right now.

    Quote Originally Posted by Coke View Post
    No doubt these are challenging times, props on doing what you can while you can to keep it on track.
    Thanks Coke.


    Did tHis session a day early on Sunday because of this weeks hectic schedule.

    4/15
    Bench

    Paused bench press(middle finger on rings)

    215x1
    240x1
    250x1
    260x1

    *touch and go*

    225x6
    205x9
    185x12
    165x15+5(rest-pause)

    Chins *ss* Dips

    3 sets of 12 each

    Seated DB cleans

    3 sets of 12

    Tricep push downs

    2 sets of 20


    I was so exhausted on Saturday that I slept for like 18+ hours from midday Sat into Sunday morning. Felt wonderful 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. #3154
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Where the fuck have you been? Lol that was a few years ago in multiply gear in the 181 class. Lifting raw @165 right now.
    Dang what'd you look like at 181? Haha. I took 2010 off, crossfitted most of 2011, now I'm lifting heavy again. Good to see you still doin your thig though.

  5. #3155
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    He looks like a fathead at 181.

  6. #3156
    Senior Member sandman24's Avatar
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    nice pause benching, man. should be getting close to 300 touch and go, no?
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  7. #3157
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Dang what'd you look like at 181? Haha. I took 2010 off, crossfitted most of 2011, now I'm lifting heavy again. Good to see you still doin your thig though.
    Did you just say the C word? Lol Welcome back

    Quote Originally Posted by lennyspero View Post
    He looks like a fathead at 181.
    Lmao you know it!

    Quote Originally Posted by sandman24 View Post
    nice pause benching, man. should be getting close to 300 touch and go, no?
    Umm no, prob like 262, lol. One day I will get there...one day.


    Didn't have to work overtime after work today like I thought, so went in and did work.

    4/17
    SQ/DL

    3" deficit deadlifts(raw/no belt/dead stop)

    225x2
    315x1
    405x1
    450x3(PR)

    Narrow stance pause squats(raw/no belt)

    135x3
    185x2
    225x1
    240x8(PR)

    Chins

    BWX15x3 sets

    Elbows out "Spero" rows

    50'sx12x3 sets

    I call them Spero rows because the first time I ever did me was with my buddy Spero, Aka Starvin Marvin. They are basically two-arm DB rows done off a back ext/hyper bench.

    Abs/obliques

    6 total sets weighted


    Good session. Didn't use the best bar for deadlifts and it wasn't easy to hold onto for the last set. Luckily, since I am doing a dead stop on the floor I was able to resqueeze the bar after the second rep so I could rip up the third. On the pause squats, it's "easy" for me to hit PR's because I just started doing them. I could have grinded out a few more. The first rep was just as slow as the 8th lol. I decided to leave some in the tank because I want to squat heavy with bands later in the week.
    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. #3158
    Moderator joey54's Avatar
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    Good training plan in place.


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

    Just get under the bar!

  9. #3159
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    awesome deads and squats big C!!!
    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!

  10. #3160
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Did you just say the C word?
    You know you like it.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  11. #3161
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    Good training plan in place.
    Quote Originally Posted by CHASE TRUSNOVEC View Post
    awesome deads and squats big C!!!
    Thanks guys.

    Quote Originally Posted by Alex.V View Post
    You know you like it.
    Shhh, I secretly kip all my pullups and do all my big lifts with 5 kilo bumper plates so it looks like I have a lot of weight on there!

    Combined sessions tonight and got a bunch done.

    4/20
    SQ/Bench/DL

    Squats w/bands(raw)

    *all sets done with one set of monster minis doubled*

    135x3
    185x2
    225x1

    *belt*

    265x1
    290x1
    305x2(PR)

    Narrow grip floor press(thumb from smooth)

    185x10x3 sets

    Deadlifts(raw/roll technique)

    225x3
    315x1
    405x1

    *belt*

    455x1
    505x1

    *no belt/tap and go*

    415x8

    Chins

    4 sets- 50 total reps

    Paused incline DB press

    45'sx10
    55'sx10
    60'sx10

    Seated DB cleans

    2 sets of 15

    Tricep push downs

    1 set of 30

    BB curls

    1 set of 25
    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. #3162
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    congrats on the pr big homey!!!
    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!

  13. #3163
    Wannabebig Member
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    damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work

  14. #3164
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    Quote Originally Posted by lennyspero View Post
    damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work
    LMFAO, and a decent amount of assistance for each!!

  15. #3165
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    congrats on the pr big homey!!!
    Quote Originally Posted by lennyspero View Post
    damn starvin marvin...you did all 3 lifts in one session,,,im slackin.good work
    Quote Originally Posted by Eric Adolph View Post
    LMFAO, and a decent amount of assistance for each!!
    Thanks fellas. Between work in the Hamptons and 4 days of school in Queens last week, I had to do what I had to do. I actually liked training them all together. This week is going to be the same work/ school schedule so I did bench assist today with a Million reps and now I feel like I can't put my arms down lol.


    4/22
    Bench

    Bench press(middle finger on rings)

    145x20x2 sets

    Narrow grip push press *ss* neutral grip chins

    85x10 ** BWx10
    115x8 ** BWx10
    125x8 ** BWx10
    135x8 ** BWx10

    Dips *ss* CSR

    BWx15 ** 2 plates x15 for 3 sets

    Tricep push downs

    100 total reps(3 sets)

    BB curls

    55x25
    45x25


    Work and school tomorrow. If we don't work too later on Tuesday I will be doing some pulls and pause squats. Then I will prob rest til Saturday when I have to do this boot camp kinda workout at my apprentice school that they came up with last year. 45 minutes of calisthenics, 1.3 mile run, followed by as many pushups as you can do in one straight set, followed by a 35-40 foot column climb. The whole day sucks ass, but its only one day.
    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. #3166
    phil 4:13 Bako Lifter's Avatar
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    I love narrow grip pp. Keep it up with the tough schedule man.

  17. #3167
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    I love narrow grip pp. Keep it up with the tough schedule man.
    Thanks man. I only like narrow grip on OH press now. The wide grip just feels uncomfortable and awkward.

    4-24
    SQ/DL

    3" deficit deadlifts(raw/no belt/dead stop)

    225x2
    315x1
    405x1
    455x1
    465x2(PR)

    Narrow stance pause squats(raw/no belt)

    135x5
    185x2
    225x1
    255x7(PR)

    Chins

    BWx20(neutral)
    BWx20(OH)

    1-arm DB rows

    100x5
    120x8x2 sets

    Weighted ab work

    6 total sets


    Surprisingly good session. All day long at work my back was cramping up as if I had just done way too much deadlift work in like the last day or two(which I hadn't). So naturally I figured I would take it easy today...then I got to the gym and told myself to stop being a bitch and hit some PR's. So now I will stay out of the gym until this physical ridiculousness I have to perform on Saturday.

    BWT-164
    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. #3168
    Senior Member
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    congrats on the pulls and squats big homey!!!
    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!

  19. #3169
    Wannabebig Member
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    I'm glad you decided to not be a little bitch. Nice job on the pr. When you go back to the flooor your gonna crush some pr's.

  20. #3170
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    congrats on the pulls and squats big homey!!!
    Quote Originally Posted by lennyspero View Post
    I'm glad you decided to not be a little bitch. Nice job on the pr. When you go back to the flooor your gonna crush some pr's.
    Thanks peeps

    So Saturday I had my "physical fitness" or whatever you want to call it day at school. It's basically a bad day of "training" for a powerlifter lol. My calves are so freaking sore from it that I can barely walk and I look like a gimp. My triceps/shoulders got pretty sore as well from having to do like 9 rounds of different pushups. Today I got back in the gym, but felt like shiznit so we'll consider it active recovery haha.


    4/30
    Bench

    Bench press(pinky on rings)

    215x1(paused)
    230x1(paused)
    240x1(paused)

    *touch and go*

    210x7
    210x6
    135x25

    Chins *ss* Dips

    3 sets of 12 each

    Face pulls *ss* tricep pushdowns

    3 sets of 25 each


    Tomorrow I will attempt to pull and squat, but I am pretty sure I will fall over since my calves won't be able to stabilize me lol. Also back to working in Brooklyn and Queens tomorrow for the next month or two and there will be some night work mixed in as well. Also heading into the last few weeks of apprentice school so I will be taking my NYC welding exam as well as some finals and other stuff. Should be an interesting few weeks! My results from Saturdays thing:

    Start with 45 minutes or so of all kinds of calisthenics. By the end of that my arms, abs and legs felt like trash. Right into a 1.3 mile run in 8:49. The last time I attempted to run a mile was last year for this test and I improved my time by 19 seconds...that's how you do it. Right into as many pushups you can do in one straight set...I did 65, last year I did 51. Pretty sure I have not attempted to do more than 25-30 pushups since last years test. Then we went right into a ~35 foot column climb...I did it in 13.1, last year I did it in 12.6 so that was the only thing that went down, but it seemed like everyone's time went down this year on that so it may have been from the paint job on the column. Oh well
    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. #3171
    Gaglione Strength Chris Rodgers's Avatar
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    5/1
    SQ/DL

    3" deficit deadlift(raw/no belt/dead stop)

    225x3
    315x2
    405x1
    475x2(10 lb PR)

    Narrow stance pause squats(raw/no belt)

    135x5
    185x2
    225x1
    245x1
    260x3(PR-since it's the most weight I've tried yet)

    Chins

    BWx20(neutral)
    BWx20(OH)

    BB rows

    135x20(OH)
    135x20(UH)

    Weighted abs/obliques

    6 total sets


    My legs, particularly calves are still torn up from Saturday. Luckily, my pull is ALL back so I still managed to pull a strong deficit PR. the squats felt hard though. Every warmup felt heavy and my right hips flexor was all knotted up and I couldn't loosen it up. So I just put on 5 more lbs than last time to see what I could grind out. After 3 I decided it was best not to push it today. I'll push it on Friday.
    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. #3172
    Senior Member
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    pr's for cr!!! awesome dude!!
    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. #3173
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    pr's for cr!!! awesome dude!!
    Thanks bud!

    5/3
    Bench

    Bench press

    220x2x8 sets
    175x6x3 sets

    Chins(neutral)

    3 sets of 12

    CSR

    3 sets of 12

    Seated DB cleans

    3 sets of 12

    Tricep pushdowns

    2 sets of 30+

    BB curls

    1 set of 20


    Decided to try an old school bench template. Since my bench sucks and I never really followed a bench template for any decent length of time, I figured what the hell. It's a pretty slow progression, but maybe it will work for me. I'll plug in the assistance like I normally do and move through that stuff pretty quickly.
    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. #3174
    Gaglione Strength Chris Rodgers's Avatar
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    5/4
    SQ/DL

    Squat w/bands(raw)

    *all sets done with one set of minis doubled*

    135x3
    185x2
    225x1

    *belt*

    275x1
    275x5(PR)

    Sumo deads(raw)

    225x2
    315x1
    405x1
    455x1

    *belt*

    495x1

    Conventional deads(no belt/tap and go)

    425x7

    Chins(neutral)

    BWx10
    +45 lbs x10
    +70 lbs x5x2 sets
    BWx22

    I only slept a few hours last night and was totally shot today. My commute home from work took freakin 2 1/2 hrs and I was desperate and drank two monsters to keep me awake driving. My stomach was killing me when it was time to go to the gym, so I just knocked out some decent work and got the hell outta there. No ab work today because I prob would have puked. I was actually pleasantly surprised at my lifts and had a little in the tank on the squat and dead work sets.

    BWT- 162
    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. #3175
    Gaglione Strength Chris Rodgers's Avatar
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    5/6
    Bench

    Bench press(pinky on rings)

    220x3
    220x2x7 sets
    175x7
    175x6x2 sets

    Chins

    60 total reps inbetween sets

    CSR

    3 sets of 12

    Tricep pushdowns

    2 sets of 30-40

    BB curls

    1 set of 25


    Switched my grip a few times on the first few sets and pinky on the rings felt the best so I stayed with that for the last 6 sets. I think I will keep that grip for a while.
    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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