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Thread: CR's Powerlifting Journal

  1. #3451
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    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?
    Nah it happens. Maybe it's because you bench too damn much haha. I press girly weights, so my elbows don't get as beat up.
    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. #3452
    Senior Member KevinStarke's Avatar
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    Yah I'm not Invain I can't keep benching heavy twice a week.. any recommendations on knee and/or elbow sleeves?

  3. #3453
    Gaglione Strength Chris Rodgers's Avatar
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    I have the EFS knee sleeves and they are real good
    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. #3454
    Gaglione Strength Chris Rodgers's Avatar
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    4/19
    Week 1/Day 3

    Squat(Belt+wraps)

    405x4

    Deadlift(Belt)

    500x2

    Bench Press

    220x2x6 sets

    Chins

    25 total reps


    Banged through this fast, not bad for 12 weeks out. I'm jumping in the shower and then off to Atlantic City for the weekend with my girl for her birthday.
    Last edited by Chris Rodgers; 04-19-2013 at 05:50 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

  5. #3455
    Senior Member KevinStarke's Avatar
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    Damn CR how does your slender body move all that weight. Bench is looking strong sir and your lower lifts as usual. What are you shooting for this comp?

  6. #3456
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Damn CR how does your slender body move all that weight. Bench is looking strong sir and your lower lifts as usual. What are you shooting for this comp?
    What do you mean? I'm huge!

    My first goal of course is a PR total(hit 1320 last time).
    Next would be at least a 5 lb PR in each lift.
    My ultimate goals that will be doable if I have a good training cycle would be:

    SQ-500+
    BE-300+
    DL-575+


    I would love to be pushing a 1400+ total @181, but I know I have a lot of work to do to get there, maybe by the next meet.


    4/22
    Week 2/Day 1

    CSR

    4 sets of 12

    Box squat(Belt)

    315x2x2 sets
    315x5

    Chins

    50 total reps

    Bench Press

    220x4x6 sets

    Tricep Pushdowns

    2 sets of 15

    BB curls

    2 sets of 15


    My hips have been taking a beating lately. I just couldn't get them loose squatting, so I decided to do a few sets off a makeshift box. Felt a little better, but I think I might have to ease up during the week and just leave the main squatting for Friday's.
    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. #3457
    Senior Member KevinStarke's Avatar
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    Sessions are looking pretty on point those numbers that's an awesome raw total. I'm trying to do a raw meet sometime in the near future if training keeps going well.

  8. #3458
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Sessions are looking pretty on point those numbers that's an awesome raw total. I'm trying to do a raw meet sometime in the near future if training keeps going well.
    Definitely do it man. So far competing raw has been more enjoyable for me than competing in gear.


    4/24
    Week 2/Day 3

    Bench Press

    220x2x6 sets

    CSR

    4 sets of 8-12

    Chins

    30 total reps

    Lying BB ext

    3 sets

    Curls

    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

  9. #3459
    Gaglione Strength Chris Rodgers's Avatar
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    4/27
    Week 2/Day 3

    Bench Press

    220x5x4 sets
    220x4x2 sets
    220x2(Paused)

    Small deficit deadlift(Off 1 plate/no belt)

    315x1
    405x1
    455x1x2 sets

    CSR

    3 sets of 15

    Tricep Pushdowns

    2 sets of 15

    BB curls

    2 sets of 15

    Pulldown abs

    2 sets of 20


    Had to train today instead of last night because one of my Ironworker buddies got married last night and I went straight to the wedding after work. I didn't get hammered, but I'm sure the 7-8 drinks/beers that I had didn't help today. I was supposed to hit 6 sets of 5 on bench, but after the first few sets I definitely started to feel fatigued, so I just made sure to get the total number of reps in. I decided to rest on squats, next week I plan to do this heavy day with some training partners.
    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. #3460
    Senior Member KevinStarke's Avatar
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    Gear is just so much more to worry about and one more thing that can go wrong. It's fun but I just never much cared for it.

    Past couple sessions look real strong, I could afford to do some deficit pulls.

  11. #3461
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Gear is just so much more to worry about and one more thing that can go wrong. It's fun but I just never much cared for it.

    Past couple sessions look real strong, I could afford to do some deficit pulls.
    I think when you do a normal deadlift it's like a deficit deadlift because of the t-rex arms.


    4/29
    Week 3/Day 1

    Squat(Belt)

    325x1
    365x1
    385x2

    Bench Press

    220x2x6 sets

    Chins

    40 total reps

    CSR

    4 sets of 8-12

    Lying BB ext

    2 sets of 12

    BB curls

    2 sets of 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

  12. #3462
    Gaglione Strength Chris Rodgers's Avatar
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    5/1
    Week 3/Day 2

    Bench Press

    220x5x6 sets

    Wide-neutral grip pulldowns

    4 sets of 12

    Face Pulls

    3 sets of 15

    Band pushdowns

    50 reps

    BB curls

    2 sets of 12-15
    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

  13. #3463
    Gaglione Strength Chris Rodgers's Avatar
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    5/3
    Week 3/Day 3

    Squat(Belt+wraps)

    415x3

    Bench Press

    220x2x6 sets

    Deadlift(Belt)

    500x1x2 sets

    CSR

    4 sets of 10-15

    BB curls

    4 sets

    Band pushdowns

    100 reps

    Weighted Abs

    4 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

  14. #3464
    WBB Team Captain Coke's Avatar
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    Great job throughout Chris!

  15. #3465
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Great job throughout Chris!
    Thanks Terry!

    5/6
    Week 4/Day 1

    Bench Press

    235x5
    235x4x2 sets
    235x3x2 sets(paused)

    Squat(Belt)

    315x12(PR)

    CSR

    4 sets of 15

    Dips

    2 sets of 20

    BB curls

    2 sets of 15-20


    My bench feels like trash right now. I was supposed to hit 5 sets of 5 today with 235, but I couldn't stay tight on the bench and it just wasn't happening. I am going to stop the three days per week benching right away and go to my plan B, which is the same setup I had leading into the last meet. One heavy bench day which will be straight weight pauses one week followed by bands the following week. Then my other bench day will be bench assist, with DB bench and assistance.

    After that though I was happy with my squat work set. If I really wanted to push it I could have hit a few more reps, but I was pretty sure my previous best was 10 reps with 3 plates, so 12 was good for today.
    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. #3466
    Gaglione Strength Chris Rodgers's Avatar
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    5/8
    Week 4/Day 2

    CSR

    5 sets of 10-15

    Wide-neutral grip pulldowns

    4 sets of 12

    Dips

    BWx10
    +45 lbsx10x3 sets

    Face Pulls

    3 sets of 15

    Curls

    5 sets

    Tricep Pushdowns

    4 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

  17. #3467
    Gaglione Strength Chris Rodgers's Avatar
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    5/10
    SQ/DL@ All Sawced

    Squat(Belt+wraps)

    405x1
    435x1

    Deadlift w/Chains(Belt)

    405+80 lbs CHx1
    405+130 lbs CHx1
    405+160 lbs CHx1
    405+190 lbs CHx1

    Chins

    BWx10
    +20 lbs CHx10
    +40 lbs CHx10
    BWx17


    First time training with partners in months and also the first time back in a monolift and using a deadlift bar. Felt great to be back in that environment and my pulls felt much better with the DL bar.
    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. #3468
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    First time training with partners in months and also the first time back in a monolift and using a deadlift bar. Felt great to be back in that environment and my pulls felt much better with the DL bar.
    Wow man, glad to hear it!

  19. #3469
    Senior Member KevinStarke's Avatar
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    I dream of monolifts and DL bars and reverse hypers... strong lifting sir love chins/pullups with chains.

  20. #3470
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Wow man, glad to hear it!
    Quote Originally Posted by KevinStarke View Post
    I dream of monolifts and DL bars and reverse hypers... strong lifting sir love chins/pullups with chains.
    Thanks peeps. After a few months of experimenting with my training ad diet, I'm back to what I was doing going into the last meet and now I am fired up just like I was for the last one.


    5/13
    Heavy Bench

    Bench Press(Paused)

    225x1
    245x1
    260x1
    270x1

    *Touch and go*

    225x8
    225x7

    Dips

    BWx10
    +45 lbs x10
    +90 lbs x8x2 sets

    CSR

    4 sets of 12

    Tricep Pushdowns

    4 sets

    Face pulls

    3 sets of 20

    BB curls

    4 sets

    Felt good to just go in and focus on bench. Lifted by myself and hit a strong 270, which is 5 lbs under my best gym lift. I hit a slow 275 on this same crappy bench going into the last meet where I ended up hitting a strong 285 on the awesome comp bench at the meet. Hopefully by the end of this cycle I will hit 280-285 on this crappy bench and be good for 300 at the meet. Tomorrow I'll do some 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

  21. #3471
    Senior Member KevinStarke's Avatar
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    Big upper day Chris love the loaded up dips I haven't done those in forever. Glad your pressing is feeling strong, with the meet adrenaline you'll definitely smoke 300.

  22. #3472
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Big upper day Chris love the loaded up dips I haven't done those in forever. Glad your pressing is feeling strong, with the meet adrenaline you'll definitely smoke 300.
    Thanks man, that's the goal!

    5/14
    SQ/DL

    Squat(Belt)

    315x1
    335x10(PR?)

    SLDL(no belt/tap and go)

    315x5
    365x5
    405x5

    Chins

    BWx10x5 sets

    Weighted Abs/Obliques

    8 total 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. #3473
    WBB Team Captain Coke's Avatar
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    Beastly stuff man!

  24. #3474
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Beastly stuff man!
    Thank you sir!

    5/16
    Bench assist

    Flat DB Press

    60'sx12
    70'sx12
    75'sx12
    80'sx12

    CSR

    5 sets of 15

    Lying BB ext to nose/chin

    3 sets of 12-15

    BB curls

    3 sets of 12-15

    Tricep Pushdowns

    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

  25. #3475
    Gaglione Strength Chris Rodgers's Avatar
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    5/17
    Heavy SQ/DL

    Squat(belt+wraps)

    415x4

    Deadlift w/chains(belt)

    455+60 lbs CHx1
    455+90 lbs CHx1
    455+120 lbs CHx1

    Chins

    BWx10
    +30 lbs CHx10x2 sets
    BWx18


    Trained at the old World Gym I used to train with my last set of training partners before I moved. It was good to see them again and get in some decent training with good bars. Matched my best ever set with 415(done in a monolift) and this one was walked out. I think I could have pushed one more rep, but for some reason I bitched out and walked back in.
    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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