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Thread: CR's Powerlifting Journal

  1. #3476
    WBB Team Captain Coke's Avatar
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    Good deal on getting back to World's with your former training partners, looks real nice!

  2. #3477
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Good deal on getting back to World's with your former training partners, looks real nice!
    Thanks Coke

    5/20
    Heavy Bench

    Bench Press w/bands

    *One set of EFS Onyx Monster Minis Doubled/One set of mini Doubled/One set of Micro minis doubled*

    45x1
    75xmiss
    75x1
    85xmiss

    *One set of EFS Onyx Monster minis doubled*

    135x6

    CSR

    5 sets of 8-15

    Face Pulls

    3 sets of 20

    Tricep Pushdowns

    3 sets of 15

    BB curls

    4 sets

    I am going to be using bands every other week for heavy bench heading into the meet. This was the first week of bands and it is the heaviest band tension day. We really loaded it up with ~260 lbs band tension at lockout. I wasn't able to use much bar weight at all, but it accomplished what I wanted. The next three band workouts, the band tension will go down and the bar weight will go up. Hopefully this will bring up my lockout to the point where I can hit 300 at the meet.
    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. #3478
    Gaglione Strength Chris Rodgers's Avatar
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    5/21
    SQ/DL

    Squat(Belt)

    315x1
    350x10(PR)

    Small Deficit Deadlift(Standing on 1 plate)

    405x1
    455x1

    *Belt*

    500x1(PR)

    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

  4. #3479
    Gaglione Strength Chris Rodgers's Avatar
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    5/23
    Bench Assist

    Flat DB Press

    65'sx12
    75'sx12
    80'sx12
    85'sx12

    Floor Press

    175x12
    185x12
    135x20

    CSR

    5 sets of 15

    BB curls

    4 sets of 15

    Tricep pushdowns

    2 sets 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

  5. #3480
    Gaglione Strength Chris Rodgers's Avatar
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    5/25
    Heavy SQ/DL @ Gaglione Strength

    Squat(belt+wraps)

    420x1
    445x1

    Deadlift(Belt)

    495x1
    495+40 lbs CHx1


    That was it for today. I was shot yesterday so I pushed this session forward a day. I'm glad I did because I was able to train with some friend's at my buddy John's facility which is excellent. On squats I used my new pair of Metal Blacks that I have had sitting in my bag for months while I used the old ones. They felt real good and I think these will be my meet wraps.
    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. #3481
    Gaglione Strength Chris Rodgers's Avatar
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    5/27
    Heavy Bench

    Bench Press(Paused)

    245x1
    265x1
    275x1(Matches gym PR)

    *touch and go*

    230x7(missed 8th)
    230x6

    CSR

    5 sets of 10-15

    Dips

    BWx10
    +45 lbs x10
    +90 lbs x10
    +90 lbs x8

    BB curls

    3 sets

    Tricep pushdowns

    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

  7. #3482
    Gaglione Strength Chris Rodgers's Avatar
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    5/28
    SQ/DL

    Squat(Belt)

    325x1
    365x1
    385x3(matches PR)

    Deficit Deadlift(Standing on two plates/No belt)

    435x3(easy)

    Chins

    50 total reps

    Weighted leg raises

    3 sets


    I did my online registration for the meet tonight. 6 1/2 weeks out right now and my strength is feeling better each week. Just need to keep it going and stay healthy and a nice PR total should be mine.
    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. #3483
    Gaglione Strength Chris Rodgers's Avatar
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    5/30
    Bench assist

    Flat DB Press

    70'sx12
    80'sx12
    85'sx12
    90'sx12

    CSR

    5 sets of 15

    Tricep pushdowns

    4 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

  9. #3484
    Gaglione Strength Chris Rodgers's Avatar
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    5/31
    Heavy SQ/DL @ Gaglione Strength

    Squat w/chains(Belt+wraps)

    420+40 lbs CHx2

    Deadlift w/chains(Belt)

    405+80 lbs CHx1
    405+120 lbs CHx1
    405+160 lbs CHx1
    405+200 lbs CHx1

    Chins

    BWx10
    BW+20 lbs CHx10x2 sets
    BWx12

    Good session @ my buddy John's place. 6 weeks out and feeling strong. My deadlift has comeback something fierce since I have been pulling with the DL bar and chains lately. Feeling confident I will have PRs in me on all three lifts heading into meet 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

  10. #3485
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Feeling confident I will have PRs in me on all three lifts heading into meet day.
    Awesome!! - the confidence in here is contagious. Definitely will be making another mark come next meet.

  11. #3486
    Gaglione Strength Chris Rodgers's Avatar
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    6/3
    Heavy Bench w/Pete

    Bench Press w/bands

    *One set on EFS Onyx Monster Minis doubled/One set of Onyx Micro Minis doubled*

    45x3
    95x3
    125x1
    140x1(PR)
    150x1(PR)

    *One set of EFS Onyx Micro Minis doubled*

    185x9

    CSR

    5 sets of 8-12

    Lying Tricep ext

    4 sets

    BB curls

    3 sets

    Face Pulls

    3 sets


    Going into the last meet I used this same exact setup and hit 135x1 and missed 145. So Today I hit a nice PR and this is a good step towards hitting my 15 lb PR goal at the meet!
    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. #3487
    Gaglione Strength Chris Rodgers's Avatar
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    6/4
    SQ/DL

    Deficit Deadlift(Standing on Two plates/Belt)

    470x2
    480x1

    Squat(Belt)

    325x1
    375x1

    Pause Squat(no belt)

    225x10

    Chins

    80 total reps

    Weighted Abs

    5 sets


    I had a triple in me with 470, but after the second rep the bar fell into a crater on the floor on one side since this gym's floor sucks. I went to roll it out a bit to start my pull and it just stayed in the crater. So I decided to just go up 10 lbs and get another single. I wanted to try working pause squats into my training next cycle since my bottom end is still my big weakness on squats. I think I will start them now instead of doing regular squats on Tuesday. I'll just keep them nice and light for now and work them up after the meet for the next training cycle.
    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. #3488
    Gaglione Strength Chris Rodgers's Avatar
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    6/6
    Bench assist

    Flat DB Press

    75'sx10
    85'sx10
    90'sx10
    95'sx10

    CSR

    5 sets of 15

    Tricep Pushdowns

    4 sets of 10-15

    Cable Curls

    4 sets of 10-15
    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

  14. #3489
    Gaglione Strength Chris Rodgers's Avatar
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    6/7
    SQ/DL @ Gaglione Strength

    Squat(Belt)

    325x1x3 sets

    Deadlift w/Chains(Belt)

    495x1
    495+40 lbs CHx1
    495+80 lbs CHxmiss(Had this right at lockout)

    Chins

    BWx10
    BW+20 lbs CHx10
    BW+40 lbs CHx10
    BWx15

    Feeling pretty beat up so I decided to back off on squats. Of course I still went heavy on pulls and just didn't have it today. 5 weeks out I need to just be smarter from here on out.
    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. #3490
    Gaglione Strength Chris Rodgers's Avatar
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    6/10
    Heavy Bench

    Bench Press(Paused)

    225x1
    255x1x2 sets
    265x1
    270x1
    235x5(Touch and go)
    225x5(Paused)
    240x3(Paused)

    Dips

    BWx10
    +45 lbs x 10
    +90 lbs x 8
    +135 lbs x4
    BWx25

    CSR

    6 sets of 8(Short rest)

    Tricep pushdowns

    4 sets

    Cable Curls

    3 sets


    Wanted to hit 280 for a single today, but just wasn't feeling it. Just got some work in close to that weight. The rest of my heavy bench sessions until the meet I will train with someone so I have a liftoff and spot.
    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. #3491
    Gaglione Strength Chris Rodgers's Avatar
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    6/11
    SQ/DL

    Squat(Belt)

    325x1
    365x1

    *Wraps*

    405x3

    Deficit Deadlift(Standing on two plates/Belt)

    455x1
    495x1(PR)

    Chins/Lat pulldowns

    5 total sets of 10


    My good buddy is getting married this weekend and I am in the wedding party. I realized we are having a rehearsal dinner right after I get home from work on Friday and then the wedding is Saturday, so I won't be able to get in my heavy SQ/DL training on Friday. So I decided to go heavier today and then I will just skip Friday's training, which is probably good anyway. I woke up at 4:30 AM today for work. Busted my ass all day in some nasty heat and then pulled a deficit PR at 8:00 PM after some decently heavy squats. I def can't complain about that. Thursday I will do bench assist and then rest/party til Monday.
    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. #3492
    Gaglione Strength Chris Rodgers's Avatar
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    6/13
    Bench assist

    Flat DB Press

    100'sx9
    105'sx6

    Incline BB press

    135x10x2 sets

    Face pulls

    3 sets of 15

    Tricep Pushdowns

    4 sets

    Cable 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

  18. #3493
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    My good buddy is getting married this weekend and I am in the wedding party.
    Same here man...went to a friend's wedding reception this past weekend too. It was a blast - great times to be had by all, especially with you being in the wedding party itself.
    Last edited by Coke; 06-17-2013 at 02:25 PM.

  19. #3494
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Same here man...went to a friend's wedding reception this past weekend too. It was a blast - great times to be had by all, especially with you being in the wedding party itself.
    Yea buddy! Had a great time at the wedding, unfortunately I had wisdom tooth removed on Monday because it had an absess, so I didn't eat much for a few days and I'm on antibiotics. So I went to the gym tonight after not having been there for a week. Not ideal while getting ready for a meet, but I'll make due.


    6/20
    Bench

    Bench Press(Paused)

    225x1
    240x1
    255x1

    Close grip bench(1/2 thumb from smooth)

    205x5x3 sets

    CSR

    6 sets of 8

    DB tricep ext

    4 sets

    Cable 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

  20. #3495
    Gaglione Strength Chris Rodgers's Avatar
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    6/21
    Deadlift

    Deadlift(Belt)

    405x1
    505x2

    Deficit Deadlift w/Chains(Standing on 2 plates/No belt)

    405+40 lbs CHx3
    405+80 lbs CHx1

    *Belt*

    405+120 lbs CHx1

    Chins

    50 total reps


    So I just found out there's a good chance I will be working overnight the week of the meet. This would mean I would get home from work ~6:00 AM the day of the meet after working all night. That might just suck, but I already paid for the meet so I'll just see what happens.
    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. #3496
    Gaglione Strength Chris Rodgers's Avatar
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    My schedule has been all over the past week and a half or so. I worked nights plus overtime and it was very physically demanding. I'm down to 173 and will most likely go 165 for this meet. Strength is down a bit, but all the heavy work is done and now I will just coast into the meet.
    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. #3497
    Wannabebig Member Shawn Bellon's Avatar
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    What meet?

  23. #3498
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Shawn Bellon View Post
    What meet?
    RPS Heatwave in NY
    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. #3499
    Wannabebig Member Shawn Bellon's Avatar
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    Good luck!

  25. #3500
    Senior Member KevinStarke's Avatar
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    Just caught up on your sessions, training looks good man. The work situation sounds like a hassle especially considering the meet.. perhaps your "sick" that last day of work? Or do they know about the meet?

    Edit: 165 aw yeeee, what do you think you'll open with at that class?
    Last edited by KevinStarke; 07-02-2013 at 06:25 AM.

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