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Thread: CR's Powerlifting Journal

  1. #3551
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Strong couple sessions sorry to hear about the pain in your hip. Definitely a good idea to take it easy on the squats if thats whats irritating it. Look at dem floor presses! Awesome PR CR. Definitely eat more skinny I might catch you in weight.
    Thanks man. I know I should be pushing 180 by now. Need to be more consistent.

    Quote Originally Posted by joey54 View Post
    How wide do you squat Chris?
    Very wide for raw. Because I have squatted multi-ply for years, this style just seems to suit me better. When I go narrow, I am weaker AND my for suffers.

    Quote Originally Posted by Coke View Post
    Wish you well with the hip ordeal bro.
    Thanks for the support as always Coke


    8/30
    Deadlift@ Gaglione Strength

    Block Pulls(Belt)

    495x1
    545x1
    585x1
    500x5

    Dimel Deads(No belt/ OH with straps)

    185x12
    225x12
    275x12

    Chins

    BWx10
    +40 lbs CHx7x3 sets
    +20 lbs CHx13

    Abs on GHR

    3 sets

    GHR

    1 set(back cramped up)


    Felt pretty strong tonight. I measured the block pulls at the end and the blocks were set at 5.75". Leaves the bar at mid-high shin. It's a very awkward spot for me to get the bar going since I usually get all my speed off the floor. I was happy with how smooth the lockout was on 585 though after I got it moving. My buddy John showed me some good stretches and some work to do on the foam roller to help with my hip situation. I just need to man up and do them consistently and see if it improves.
    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. #3552
    Senior Member KevinStarke's Avatar
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    That's a sick block pull Chris 6 plates looks and feels soooo tasty. About gaining weight literally just force feed yourself to levels of discomfort. I was a 148 forever but then decided to eat a minimum 8 eggs a day and as many sweet potatoes as possible. Luckily the wife cooks me whole chickens on a regular basis.

  3. #3553
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    That's a sick block pull Chris 6 plates looks and feels soooo tasty. About gaining weight literally just force feed yourself to levels of discomfort. I was a 148 forever but then decided to eat a minimum 8 eggs a day and as many sweet potatoes as possible. Luckily the wife cooks me whole chickens on a regular basis.
    Yea man, I'll be back up to 180-182 within a few weeks.


    9/2
    Bench@ Gaglione Strength

    Speed Bench w/chains

    135+80 lbs CHx3x9 sets(3 grips)

    Shoulder Saver w/chains

    155+80 lbs CHx8x3 sets(pinky on rings)

    1-arm DB row

    up to 110ish lb Kettlebell for 8 reps. Wasn't feeling these

    BB row(from floor)

    225x12x2 sets

    Face pulls w/bands

    3 sets of 20

    Lying DB ext on floor

    4 sets of 12


    Tomorrow after I foam roll/stretch I will decide if I want to squat very light or just skip squats all together for this week. Then I will do my normal assistance.
    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. #3554
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Chris Rodgers View Post

    Tomorrow after I foam roll/stretch I will decide if I want to squat very light or just skip squats all together for this week.




    9/3
    SQ/DL

    Squat(Belt)

    325x1
    365x1

    Deadlift(Belt)

    405x1
    495x1
    520x1

    Chins

    BWx10x5 sets

    Back extensions w/mini band

    4 sets of 12

    Weighted abs

    5 sets


    So I looked back at my training the last few months leading into the November meet last year. I hit all-time PRs on all three lifts at that meet. I would go in on Tuesday, work up to something in a belt on squats and then most days work up to a 1-3 rep set on pulls. Low volume, but I would just do some work. It would also give me a ton of practice to perfect my warmup sets at the meet. I don't like to use wraps in my warmups at the meet, so I work up to ~365 in belt/sleeves. So I am going to do the same thing on Tuesdays this time around. Mostly by feel, some days I'll push it a little heavier and some days I'll dial it back. I didn't have any pain today though just doing the minimal work. So that's a good sign.
    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. #3555
    Senior Member KevinStarke's Avatar
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    Plan of attack sounds good, glad to hear there was no pain today. Really strong pulls as always skinny.

  6. #3556
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Plan of attack sounds good, glad to hear there was no pain today. Really strong pulls as always skinny.
    Thanks Mang

    9/4
    Bench

    Bench Press

    250x3x2 sets
    135x25(after pauses)

    *3-sec pauses*

    225x3x3 sets(pinky on rings)

    Face pulls/Tricep pushdowns

    3 sets of 12-15 each

    Cable curls

    2 sets of 12-15


    Had to bench a day early because I have a Union meeting tomorrow night after work. Just went in and got something done without overdoing it. Friday I'll be back at Gaglione Strength.
    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. #3557
    Senior Member KevinStarke's Avatar
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    Bench strength is definitely moving Chris, how wide is your hand position?

  8. #3558
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Bench strength is definitely moving Chris, how wide is your hand position?

    My normal grip is middle finger on rings, so I tried a little narrower on those pauses. I'm still not sure if there is much, if any difference strength-wise between the grips.


    9/6
    Deadlift@ Gaglione Strength


    Block pulls w/bands(Belt)

    *One set of quad minis*

    315x3
    365x1
    405x1
    425x1
    325x4

    Chins

    BWx10x3 sets
    +40 lbs CHx8
    +60 lbs CHx5x3 sets
    +20 lbs CHx12


    That was it for tonight. I woke up today with a huge knot in my hamstring that I could not stretch out. All day at work it was killing me. I was hoping it would not bother me on pulls. I was kinda lucky that today was a block pull day, because full range or deficits definitely would have bothered it more. So I hit it with the foam roller and some stretches and just did the main movement+chins. It felt fine on all my pulls and I was able to grind out a nasty rep with 425. I used the same height blocks that I used last week. These are tough for me to get started since it is an awkward position and my strength is off the floor. I will definitely utilize these again this training cycle.

    BWT-177.5
    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. #3559
    Senior Member KevinStarke's Avatar
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    DAMN thats a nasty pull, mucho weight at the top man thats awesome. Heal that hammy up and eat some food.

    @ Bench Grip -

    Damn thats pretty wide. I've benched with a lot of different grip widths and for the longest time benched with ring fingers on the rings which was pretty damn wide for me. I know you like the decreased range of motion from how wide you bench but I definitely find I get more power benching raw with a more narrow grip.
    Last edited by KevinStarke; 09-06-2013 at 07:39 PM.

  10. #3560
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    DAMN thats a nasty pull, mucho weight at the top man thats awesome. Heal that hammy up and eat some food.

    @ Bench Grip -

    Damn thats pretty wide. I've benched with a lot of different grip widths and for the longest time benched with ring fingers on the rings which was pretty damn wide for me. I know you like the decreased range of motion from how wide you bench but I definitely find I get more power benching raw with a more narrow grip.
    Thanks buddy. I'm using a few diff grips in training, I'll prob stick with the wider grip for this meet though.

    9/9
    Bench @ Gaglione Strength

    Speed Bench w/chains

    145+80 lbs CHx3x9 sets(3 grips)

    Shoulder Saver w/chains

    165+80 lbs CHx8x3 sets(3 grips)

    BB rows(from floor)

    250x10x2 sets
    135x20

    Lying DB ext on floor

    5 sets of 12

    Band face pulls

    3 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. #3561
    Senior Member KevinStarke's Avatar
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    Everyone seems to be doing DE work today, great benching CR. Can you explain how you do your shoulder savers? I've never done them but they sound like something I need.

  12. #3562
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Everyone seems to be doing DE work today, great benching CR. Can you explain how you do your shoulder savers? I've never done them but they sound like something I need.
    It's actually kinda like a board press. It's like a small foam-roller that has a slit in it so you can wrap it around the center of the bar. Then you just bring it down til you touch and press. It's actually a good tool to have if you don't have multiple people around for board presses.
    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. #3563
    Gaglione Strength Chris Rodgers's Avatar
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    9/10
    SQ/DL

    Squat(Belt)

    325x1
    365x1

    Deficit Deadlift w/bands(No belt)

    *One Monster mini doubled under block*

    225x3
    315x1
    365x1
    405x1
    435x1

    3 sec Pause squats(no belt)

    135x3
    185x3
    225x3

    *Belt*

    275x3

    Back ext w/ mini band

    3 sets of 12-15

    Chins

    BWx10x3 sets
    BWx20


    Good session today. My hammy didn't give me any issues and my hips were ok. First time trying the deficits with a band after I saw a blog post from a friend of mine at the gym. I liked them. I also experimented with some pause squats afterwards after watching some of my teammates do some nasty work on those the last few weeks. They are tough since the bottom is my biggest weakness. I will be doing them a lot the rest of this 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

  14. #3564
    Senior Member KevinStarke's Avatar
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    I've been thinking of adding a bunch of pause squats to my rotation as well they seem great and I've been noticing a lot of people doing them lately. Glad the hammy and hips are holding up and I dont think I'd enjoy deficit deads with bands as much as you.. Great session CR.

  15. #3565
    Gaglione Strength Chris Rodgers's Avatar
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    9/12
    Bench

    Floor Press

    255x4(5 lb PR)
    230x7x2 sets(matches PR)

    Flat DB press

    75'sx12
    80'sx12
    85'sx12

    CSR

    4 sets of 15

    BB curls

    4 sets


    Felt pretty strong today. Been weighing between 176-178 pretty consistently lately, but I still need to kick it up a notch until I see 180-182 on the scale every time I step on. Going to a friend's wedding tomorrow after work so I might run to the gym for a real quick session, otherwise I'll just rest up and kill it next 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

  16. #3566
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    I've been thinking of adding a bunch of pause squats to my rotation as well they seem great and I've been noticing a lot of people doing them lately. Glad the hammy and hips are holding up and I dont think I'd enjoy deficit deads with bands as much as you.. Great session CR.
    Thank brosef!
    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. #3567
    Senior Member KevinStarke's Avatar
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    Great pressing session CR plenty of volume.

  18. #3568
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Great pressing session CR plenty of volume.
    Thanks man

    9/13
    SQ/DL

    Squat(Belt+wraps)

    375x1
    405x2

    Block pulls(Belt)

    495x1
    545x1

    Front squat/High bar squat

    135x3x6 sets(short rest)


    Had very little time between work and when I had to leave for my friend's wedding, so I just got in there and got some quick sets in. First time putting on wraps in about a month. Hit a strong double, but definitely still a bit behind where I was when I did the meet last November. After that I did low block pulls off of the same block that I used for deficits on Tuesday, so about the height of a 100 lb plate. After that I was messing around with my bar/foot placement on fronts and high bar squats to see which I might prefer. They all still seem foreign to me compared to low bar/wide stance lol. One day I'll figure it 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

  19. #3569
    Senior Member KevinStarke's Avatar
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    Big squats and pulls as usual. Your lower strength shames me.

  20. #3570
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Big squats and pulls as usual. Your lower strength shames me.
    Thanks man. I have you on pulls, but your squat is just as strong lately.


    9/16
    Bench@ Gaglione Strength

    "Speed" Bench w/chains

    155+80 lbs CHx3x6 sets(3 diff grips)
    185+80 lbs CHx1
    205+80 lbs CHx1
    225+80 lbs CHxmiss

    Shoulder Saver w/chains(pinky on rings)

    135+80 lbs CHx10
    135+80 lbs CHx14

    Lying DB ext on floor

    5 sets of 12

    Band face pulls/rows

    3 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

  21. #3571
    Gaglione Strength Chris Rodgers's Avatar
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    9/17
    SQ/DL

    3-Second Pause squats(No belt)

    135x3
    185x3
    225x3
    245x3
    265x3

    Deficit Deadlift w/bands(No belt)

    *2 minis doubled under block*

    225x2
    315x1
    365x1
    405x1(Slow)
    420x1(Grinder)

    Wide-neutral grip pulldowns

    4 sets of 10-12

    Back Ext w/mini band

    3 sets

    Weighted abs

    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

  22. #3572
    Senior Member KevinStarke's Avatar
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    Some heavy "speed" benching CR, chains on chains on chains. Awesome deficit pulling with bands, I really wanna try that so supremely crush my pulling confidence.

  23. #3573
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Some heavy "speed" benching CR, chains on chains on chains. Awesome deficit pulling with bands, I really wanna try that so supremely crush my pulling confidence.
    Well I like how the last single I missed would have been your speed work weight, lol. The deficits vs bands or chains is really nasty. I will definitely keep them in my training going forward.


    9/19
    Bench

    Floor Press

    265x3(5 lb PR)
    235x7(5 lb PR)
    235x6

    Flat DB Press

    80'sx12
    85'sx12
    90'sx12

    Face Pulls

    4 sets of 15

    BB curls

    4 sets


    Another good floor press session. I'm hoping I'm the type who gets a decent carryover from floor press to full range, lol. I also plan to utilize some pin presses this cycle to hit my lockout even harder.
    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. #3574
    Senior Member KevinStarke's Avatar
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    Nice PR's CR, keep slamming that lockout.

  25. #3575
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Nice PR's CR, keep slamming that lockout.
    Thanks man, I will

    9/20
    SQ/DL@ Gaglione Strength

    Squat(Belt+wraps)

    375x1
    415x2

    Deadlift w/Chains(Belt)

    455+40 lbs CHx1
    455+80 lbs CHx1x2 sets

    Chins

    BWx10
    +40 lbs CHx10
    +20 lbs CHx14
    BWx15

    Abs on GHR

    3 sets


    Pretty good session tonight. Definitely something to build on leading up to the meet. It definitely felt nice to squat in the monolift.
    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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