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Thread: CR's Powerlifting Journal

  1. #3576
    Gaglione Strength Chris Rodgers's Avatar
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    9/23
    Bench

    Paused Bench(Middle finger on rings)

    225x1
    245x1
    265x1
    275x1
    280x1(5 lb gym PR)

    *touch and go*

    245x5
    225x7(Pinky on rings/paused last rep)

    Lying BB ext to chin

    3 sets of 10-12

    Face pulls

    4 sets of 15

    BB curls

    4 sets of 12-15


    Trained alone tonight and I felt pretty good so I pushed it a bit. I hit a real easy rep with 275, so I decided just to go for a 5 lb gym PR. It was smooth, but not as fast as the 275. Yesterday was 8 weeks out from the meet. Going into the meet last year when I hit 285 for an all-time PR, my best bench that training cycle was a slow 275 on this same crappy bench. I feel like my bench is stronger now than I was 8 weeks out last time. I'm going to continue to work my weak lockout while not neglecting my pauses and I think I will be on point for a 290-300 bench on the awesome bench that Gene has at the meets.

    Evening BWT- 180
    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. #3577
    Who me? Chubrock's Avatar
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    Nice benching Chris.

    Fuck, fight, or hold the light.

  3. #3578
    Senior Member KevinStarke's Avatar
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    Great pressing CR congrats on the PR. Don't forget to change that signature skinny.

  4. #3579
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Great pressing CR congrats on the PR. Don't forget to change that signature skinny.
    Thanks man

    9/24
    SQ/DL

    Pause squats(no belt)

    135x3
    185x3
    225x3
    255x3
    275x3

    225x10(after deficit pulls)

    Deficit deadlift(no belt)

    315x1
    405x1
    455x1
    405x1x6 sets(30-45 secs rest)

    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

  5. #3580
    Gaglione Strength Chris Rodgers's Avatar
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    9/26
    Bench

    Floor Press(comp grip)

    275x2(PR)
    240x6(PR)
    240x5

    Flat DB Press

    85'sx10
    90'sx10
    95'sx10

    Chins *ss* Dips

    3 sets of 10 each


    Another strong bench session. My elbows were feeling kinda beat up, but My strength felt good. My previous best was 270x1, so that was a nice PR.
    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. #3581
    Senior Member KevinStarke's Avatar
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    Awesome couple of sessions CR I just did paused squats for the first time the other day and am loving them. Floor press is looking great your triceps are getting stronger... perhaps.. too strong..

  7. #3582
    Who me? Chubrock's Avatar
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    I really hate your DLing Chris...nice job haha.

    Fuck, fight, or hold the light.

  8. #3583
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Awesome couple of sessions CR I just did paused squats for the first time the other day and am loving them. Floor press is looking great your triceps are getting stronger... perhaps.. too strong..
    Thanks man. The pause squats are tough, but I definitely think they will help me if I can bring them up. My triceps need a lot more, lol.

    Quote Originally Posted by Chubrock View Post
    I really hate your DLing Chris...nice job haha.
    Thanks man. Deadlifting is fun


    9/27
    SQ/DL @ Gaglione Strength

    Squat w/chains(belt)

    235+80 lbs CHx1
    285+80 lbs CHx1
    325+80 lbs CHx1

    *wraps*

    375+80 lbs CHx1
    400+80 lbs CHx1

    Short Deficit Deadlift w/chains(off 45 lb plate)

    315+80 lbs CHx3

    *belt*

    405+80 lbs CHx3
    425+80 lbs CHx3
    440+80 lbs CHx3

    Chins

    BWx10
    +20 lbs CHx10x2 sets
    BWx15

    Abs on GHR

    3 sets


    I don't think I really had a PR with 80 lbs of chains on either of those setups, so technically those were PRs. I was happy with both lifts. The 375 set on squats, wasn't too fast, so I made a small jump to 400. I hit that much smoother and had real good depth. Definitely feel like my squat strength is climbing back up to where it was the last time I weighed 180+.
    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. #3584
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Wow your pressing has developed quite a bit since I last checked in. Great work, Chris.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #3585
    Senior Member KevinStarke's Avatar
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    Just when I think my squat is moving alone I see one of your sessions from Gaglione. Real strong squatting and pulling Chris do you stretch a lot between workouts? My lower never seems to recover as fast as other peoples seem to.

  11. #3586
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by thecityalive View Post
    Wow your pressing has developed quite a bit since I last checked in. Great work, Chris.
    Thanks man. When my bodyweight gets up around 180, my pressing strength definitely goes up.

    Quote Originally Posted by KevinStarke View Post
    Just when I think my squat is moving alone I see one of your sessions from Gaglione. Real strong squatting and pulling Chris do you stretch a lot between workouts? My lower never seems to recover as fast as other peoples seem to.
    Monolift + spotters makes a big difference haha. I do a lot less of the recovery techniques than most people should. I do some foam rolling and some light stretching before each session, which is even new for me.
    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. #3587
    Gaglione Strength Chris Rodgers's Avatar
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    9/30
    Bench @ Gaglione Strength

    Paused Speed bench(3 sec pauses)

    185x3x10 sets

    Shoulder Saver

    225x5
    245x5
    205x14

    Face pulls w/bands

    4 sets of 20

    Lying DB ext

    4 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

  13. #3588
    Senior Member KevinStarke's Avatar
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    Strong pressing CR. I finally looked up the shoulder saver and it looks pretty great actually, a smoother mechanic than a board press really.

  14. #3589
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Strong pressing CR. I finally looked up the shoulder saver and it looks pretty great actually, a smoother mechanic than a board press really.
    Yea man, especially if you were training alone or with just one other person.


    10/1
    SQ/DL

    Pause squats(2-3 secs/no belt)

    135x3
    185x3
    225x3
    255x3
    285x3

    225x11 or 12(after SLDL)

    Lost count on that set.

    SLDL(Tap and go/No belt)

    405x8

    Back ext w/Mini band

    3 sets

    Lat Pulldowns

    4 sets

    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

  15. #3590
    Senior Member KevinStarke's Avatar
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    Damn man awesome SLDLs, loving the pause squats too I see. Anything over 5 reps on those is pretty brutal.

  16. #3591
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Damn man awesome SLDLs, loving the pause squats too I see. Anything over 5 reps on those is pretty brutal.
    Thanks man, for me anything over 1 rep is brutal cardio haha. The SLDL is basically the same as my normal pull, but I make no attempt to get my hips down and just keep the slightest bend in my knees. Since I usually pull with almost all back there isn't much difference, the first rep is just much slower than my normal pulls.


    10/4
    SQ/DL @ Gaglione Strength

    Squat(Belt+wraps)

    375x1
    415x1

    Speed pulls(no belt)

    315x1x10 sets(5 sumo/5 conv)

    Dips

    BWx10
    +40 lbs CHx10
    +60 lbs CHx8

    Chins

    30 total reps

    Abs on GHR

    3 sets


    I knew coming in that I should take it easy. I squatted heavy for 3 straight weeks coming in. I have been moving two apartments into a new apartment for the past week. I had to skip Thursdays bench session because I was working on the apartments. The night before this session I was up until 1:30 and then woke up at 4:30 to go to a tough day at work. But of course my warmups felt really light, so I decided to work up to wraps. I loosened up a bit in the hole with 415 and it came up real slow. So now next Friday I will deload on squats and then get a few more heavy weeks in before the meet. So after the disappointing squats I just took it easy the rest of the session. I will eat up this weekend and make sure my weight stays up since I slacked the past few days and get back to work on 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. #3592
    Moderator joey54's Avatar
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    Eat a whole pizza today lil guy!


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

    Just get under the bar!

  18. #3593
    Gaglione Strength Chris Rodgers's Avatar
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    Lost some posts like everyone else, I don't really feel like posting them again. I'll start with this weeks sessions.


    10/21
    Bench @ Gaglione Strength

    Paused Bench Press

    270x1
    240x3x2 sets
    240x4

    BB rows

    135x10
    225x10x 2 sets

    DB Tricep ext

    4 sets of 12

    Mini band face pulls

    2 sets of 20


    10/22
    SQ/DL

    Squat(no belt)

    225x2
    275x2
    315x2
    345x2(prob a PR w/no belt)

    Deficit Deadlift w/ 1 Monster Mini doubled

    325x1x8 sets(short rest)

    Dimel Deads w/bands(same setup)

    235x15x2 sets

    Chins

    BWx10x4 sets

    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

  19. #3594
    Gaglione Strength Chris Rodgers's Avatar
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    10/24
    Bench

    Floor Press

    275x1x3 sets
    235x6

    CSR

    4 sets of 12

    Flat DB Press

    60'sx20x2 sets

    BB curls

    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

  20. #3595
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    Some solid lifting. Your pulling and squatting are insane.

  21. #3596
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by vince318 View Post
    Some solid lifting. Your pulling and squatting are insane.
    Thanks man


    10/25
    SQ/DL @ Gaglione Strength

    Squat w/Chains

    145+120 lbs CHx2
    195+120 lbs CHx2
    235+120 lbs CHx1
    285+120'lbs CHx1

    *belt*

    325+120 lbs CHx1

    *wraps*

    375+120 lbs CHx1
    400+120 lbs CHxNo rep


    On the 400 attempt I sat back real hard and started to lose my balance on the descent so I had the spotters take it. Decided to leave it at that. 375 was a strong rep.


    Speed deadlifts w/Chains *ss* Chins(no belt)

    315+40 lbs CHx1....BWx5
    315+80 lbs CHx1....BWx5
    315+120 lbs CHx1....BWx5
    315+160 lbs CHx1....BWx5
    315+200 lbs CHx1....BWx5
    315+200 lbs CHx1....BWx5
    315+160 lbs CHx1....BWx5
    315+120 lbs CHx1....BWx5
    315+80 lbs CHx1....BWx5
    315+40 lbs CHx1....BWx5


    Rest between sets was just enough to add/remove chain, do the chins and go back to pulling. It was rough near the end.


    Abs on GHR W/mini band

    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. #3597
    Gaglione Strength Chris Rodgers's Avatar
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    10/28
    Bench@'Gaglione Strength

    Paused bench press

    255x1x2 sets
    275x1
    245x3x2 sets
    245x4

    BB rows

    135x12
    225x10x2 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. #3598
    Gaglione Strength Chris Rodgers's Avatar
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    10/29
    SQ/DL

    Squat(belt)

    325x1
    365x1
    385x1

    Deficit Deadlift(no belt)

    315x1
    405x1
    455x1

    Back ext.

    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

  24. #3599
    Gaglione Strength Chris Rodgers's Avatar
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    11/1
    SQ/DL @ Gaglione Strength

    Squat(Belt+wraps)

    410x1

    Deadlift(belt)

    510x1

    *add reverse average bands*

    545x1
    575x1


    I was sick the past few days. Feeling rundown and had a head cold. I skipped yesterday's bench session. Today I went in and hit my squat opener, which felt strong/fast. Then I hit my deadlift opener and worked up to two heavier attempts with reverse bands. That will be my last heavy squat/pulls until the meet. 2 weeks 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

  25. #3600
    Gaglione Strength Chris Rodgers's Avatar
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    11/4
    Bench

    Paused Bench Press

    250x1
    270x1
    250x3

    Chins

    3 sets

    Face pulls w/bands

    2 sets


    Hit a strong single with my opener(270) and that's about it. Just gonna pretty much coast to the meet now. I'm getting amped up, but I hate this time right before the meet when you're not going balls out in the gym. I'll be lifting on Sunday the 17th. It looks like he has a huge turnout for the two days. The team I'm lifting with has somewhere between 20-30 lifters total between the 2 days.
    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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