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Thread: CR's Powerlifting Journal

  1. #3426
    Gaglione Strength Chris Rodgers's Avatar
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    3/13
    Week 3/Day 2

    Squat(no belt)

    235x8x3 sets

    Neutral grip flat DB press

    50'sx15
    55'sx15
    60'sx15

    Dimel deads(no belt)

    225x12x2 sets
    275x12

    Chins

    50 total reps

    Lying tricep ext

    3 sets of 12-15

    BB curls

    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

  2. #3427
    Gaglione Strength Chris Rodgers's Avatar
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    3/15
    Week 3/Day 3

    Squat(belt+wraps)

    420x2

    Bench Press(comp grip)

    250x1x4 sets(last two were paused)

    Deficit Deadlift(~3"/no belt)

    455x1x2 sets

    Chins

    50 total reps

    Dips

    50 total reps

    Face pulls *ss* pulldown abs

    3 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

  3. #3428
    Senior Member KevinStarke's Avatar
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    Real strong workouts.. deficits with 455.. >_> Bench strength is looking better too keep it up.

  4. #3429
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Real strong workouts.. deficits with 455.. >_> Bench strength is looking better too keep it up.
    Thanks Kev.


    So I've been feeling rundown the past few days and have had some cold symptoms. Then yesterday my shoulder started bugging me and today at work I swear it felt like something was torn in there. Every time I went to go lift something or pull myself up my arm just felt dead and I would get pain. Hopefully it's just a strain and it'll go away soon. Tonight I also had an apt to get my taxes done and had to get this session done fast.


    3/18
    Week 4/Day 1

    Squat(belt)

    330x6
    330x8

    CSR

    4 sets of 12

    Bench press(paused)

    205x1
    225x1
    245x1
    255x1

    Just wanted to see how my shoulder held up. It actually was bothering me more setting up for squats than it did on bench. I think if I had done reps on bench it would have bothered me more. Wednesday is a light day and then I'll see how things feel 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

  5. #3430
    Gaglione Strength Chris Rodgers's Avatar
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    So I had flu-like symptoms pretty much all week. Skipped Wednesday's training, but I still worked all week, up on a bridge, freezing my ass off. I had planned to take tonight off too and get some good rest and start back up on Monday, but today at work I changed my mind and decided to train tonight.

    3/22
    Week 4/Day 3

    Squat(Belt+wraps)

    405x1
    425x1

    Bench press(paused)

    225x1
    245x1x2 sets
    255x1
    260x1

    Deadlift(belt)

    445x1
    515x1

    Chins

    50 total reps

    Lying DB ext

    3 sets

    Curls

    3 sets

    Wasn't sure how I'd feel getting under the bar, but I can't complain with a 1200 gym total, after a week being sick, at the end of a work day and lifting by myself with lesser equipment(crap bench, no DL bar, etc.) Plan on being more consistent with my calorie intake and supplements and hopefully I can put on 5+ lbs over the next few months.
    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. #3431
    Gaglione Strength Chris Rodgers's Avatar
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    3/25
    Week 5/Day 1

    Squat(Belt)

    335x6x2 sets

    Bench Press(Paused)

    225x3
    235x3
    245x2

    CSR

    4 sets

    Dimel-style deads

    225x12x2 sets

    Rolling DB ext(short rest)

    60 total reps

    BB curls

    1 set 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

  7. #3432
    Senior Member KevinStarke's Avatar
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    1200 Gym total while sick definitely does not suck, very nice. Hope ya feel better soon.

  8. #3433
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    1200 Gym total while sick definitely does not suck, very nice. Hope ya feel better soon.
    Thanks dude

    3/27
    Week 5/Day 2

    Squat(no belt)

    245x8x3 sets

    Bench Press(paused)

    225x3
    245x1
    255x1
    260x1
    225x5

    Chins

    50 total reps

    3 rounds of the following with no rest:

    Cable crossovers
    Face pulls
    Tricep pushdowns
    Curls
    Pulldown abs

    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. #3434
    Senior Member KevinStarke's Avatar
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    Interesting workout setups are you following a particular routine at the moment? Strong pressin, lovin pauses.

  10. #3435
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Interesting workout setups are you following a particular routine at the moment? Strong pressin, lovin pauses.
    Yes and no. A few months ago I changed from my 4 days a week that I have done for so much of my powerlifting training(2 bench days/2 SQ-DL days) to a 3 days per week program. I squat each day and usually end up doing some form of bench and deadlift 2-3 of the days. On my light and medium squat days I basically started at 225/315 and add 5 lbs each week. On my heavy day my goal is to work up to 400+ w/wraps and either do heavy reps or progressively heavier singles. Now that I know when my next meet is, I will prob setup a every other week band cycle leading up to the meet for my bench like I did when I PRed at the last meet. Squats I will keep doing what I'm doing as long as I keep feeling strong. Deadlifts I need to get to one of the other gyms and get some work with the DL bar and some chains/or bands. Goal for the meet is 1360-1400 total(PR is 1320).
    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. #3436
    Gaglione Strength Chris Rodgers's Avatar
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    3/29
    Week 5/Day 3

    Squat(Belt+wraps)

    405x1
    435x1

    Bench Press(Paused)

    225x1
    245x1
    255x1
    265x1

    Deadlift(Belt)

    505x1
    520x1

    CSR

    4 sets of 10-12

    Close grip bench

    135x15
    155x15x2 sets

    Curls

    4 sets of 12-15


    1220 gym total rolling solo on a Friday night. I need to get my ass out to train with some of my peeps. 435 is the most I have ever attempted to walk out and squat and I did it sans spotters and it was deep and strong. On a side note, I think I need to purchase a foam roller because although my squats are feeling good from the 3 days per week, my hips are getting sore as fuck.
    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. #3437
    Senior Member KevinStarke's Avatar
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    I'ts an interesting setup for sure I might give it a shot at some point I like the idea of combining the compounds on a session to session basis. Feel like it would help my squat a lot too which I really need to improve.

    Speaking of which great squats and all around session. How are you liking your bench currently?

  13. #3438
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    I'ts an interesting setup for sure I might give it a shot at some point I like the idea of combining the compounds on a session to session basis. Feel like it would help my squat a lot too which I really need to improve.

    Speaking of which great squats and all around session. How are you liking your bench currently?
    It's ok right now. So Far I've hit 20 lbs less than my all-time PR, but it was on a crappier bench and with no liftoff/spot. As I get close to the meet the band cycle will hopefully bring up my lockout again and hopefully I'll be good for 290-300.

    4/1
    Week 6/Day 1

    Squat(Belt)

    340x6x2 sets

    CSR

    4 sets

    Flat DB Bench

    90'sx15(PR)
    100'sx6

    Lying DB ext

    3 sets

    BB curls

    2 sets


    That was Monday's session. After that I went down to Atlantic City with a few buddies since I had the rest of the week off from work. Played some good Poker and had a few nice runs in Roulette so it was a profitable few days. Good times.
    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. #3439
    Senior Member KevinStarke's Avatar
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    Nice man, should be pushing 315 soon for sure. Headed to AC later this month myself, only I never win.

  15. #3440
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Nice man, should be pushing 315 soon for sure. Headed to AC later this month myself, only I never win.
    One day I will press a big boy weight lol.

    And of course you never win with that attitude Haha

    4/5
    Week 6/Day 3

    Squat(Belt+wraps)

    405x3

    Bench Press(Paused)

    225x1
    240x3

    Deadlift(Belt)

    445x1
    500x1x2 sets

    CSR

    4 sets of 12

    Close grip bench

    135x15
    155x15
    175x10

    BB curls

    3 sets of 10-15


    Back and hips were feeling beat to hell. I couldn't seem to loosen up no matter how many warmups I did. So I decided to take it "easy" on the squats and pulls.
    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. #3441
    Senior Member KevinStarke's Avatar
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    Alright well I win at blackjack, not so much at poker and craps. Your lower strength more than makes up for your bench, we cant all be built like a stump for bench.
    Last edited by KevinStarke; 04-05-2013 at 07:57 PM.

  17. #3442
    Gaglione Strength Chris Rodgers's Avatar
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    4/8
    Week 7/Day 1

    Squat(Belt)

    345x5x2 sets

    Bench Press(paused)

    225x3
    235x3
    245x2
    160x20(Touch and go)

    CSR

    4 sets of 5-10

    Lying DB ext

    3 sets of 12

    BB curls

    1 set 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

  18. #3443
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    Love the workouts skinny. Whats your BW? Still got those massive deadlifts. I am doing the beltless thing too and can already feel a difference in core strength.
    2000 or bust

  19. #3444
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Stumprrp View Post
    Love the workouts skinny. Whats your BW? Still got those massive deadlifts. I am doing the beltless thing too and can already feel a difference in core strength.
    I've been weighing between 174-178 when I get on the scale. I need to eat more. I still have like 13 weeks til my next meet so I should do a better job of filling out the 181's.


    4/10
    Week 7/Day 2

    CSR

    4 sets of 12

    Squat(No belt/short rest)

    225x2x2 sets
    245x2x2 sets
    265x2x2 sets

    Sumo Deadlift(No belt/short rest)

    315x1x6 sets

    Bench Press(Paused)

    225x1
    245x1
    255x1
    225x7(touch and go)

    Wide-neutral grip Pulldowns

    4 sets of 12


    3 rounds of

    Cable crossovers
    Tricep pushdowns
    Cable curls



    Starting on Monday I have 12 training weeks to go up until my meet. I will hopefully come up with a plan before then so I can have these sessions make more sense. Although I must say apparently I can just randomly bench 90% of my max 2-3 times per week for some singles and not feel beat down at all from it. So I really don't know where I would get the most benefit, from benching once, twice or three times per week. I need to bench 300+ lbs soon because it is ridiculous already.
    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. #3445
    Senior Member KevinStarke's Avatar
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    I've always benched heavy twice a week and it's worked out well.. or just get shorter arms.

    Solid session 300 will come around soon enough.

  21. #3446
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    I've always benched heavy twice a week and it's worked out well.. or just get shorter arms.

    Solid session 300 will come around soon enough.
    Thanks mang


    Skipped Friday's session. Meet is 13 weeks away, so I have 12 training weeks starting today. New cycle started.


    4/15
    Week 1/Day 1

    Squat(Belt)

    325x5x2 sets

    CSR

    4 sets of 12

    Chins(Neutral)

    30 total reps

    Bench Press

    220x2x6 sets

    Tricep Pushdowns

    3 sets of 15

    BB curls

    3 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

  22. #3447
    Gaglione Strength Chris Rodgers's Avatar
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    4/17
    Week 1/Day 2

    Bench Press

    220x3x6 sets

    Squat(No belt)

    225x2x2 sets
    245x2x2 sets
    265x2
    285x2
    305x2

    Lat Pulldowns

    4 sets of 12

    H-rolls

    3 sets of 15

    BB Curls

    2 sets

    Weighted leg raises

    3 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

  23. #3448
    Senior Member KevinStarke's Avatar
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    Oooo new cycle, fun fun. Do you squat with elbow sleeves? Mine are mad at me.

  24. #3449
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Oooo new cycle, fun fun. Do you squat with elbow sleeves? Mine are mad at me.
    Nah, I used to when I trained in gear and would put 600-700+ lbs on my back. I use knee sleeves 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

  25. #3450
    Senior Member KevinStarke's Avatar
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    Am I just holding it like an asshole then I feel like my placement is fine on my back and with my hands, my elbows feel beat the hell up though.

    Edit: Or.. am I just a pussy?
    Last edited by KevinStarke; 04-17-2013 at 08:19 PM.

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