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Thread: CR's Powerlifting Journal

  1. #3726
    Gaglione Strength Chris Rodgers's Avatar
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    2/14
    SQ/DL

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    Deadlift(Conv./Roll technique/Belt)

    405x1
    495x1
    530x1
    575x1
    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. #3727
    Gaglione Strength Chris Rodgers's Avatar
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    2/15
    SQ/Bench

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    Bench Press

    225x10
    230x9


    Bunch of random assistance


    My girlfriend just joined a gym, so I went with her to teach her some lifts. Got my main lifts done and just did a bunch of other stuff while I was helping her. I asked her to take a video of my squat on my top set since its my opener and I figured I could get a depth check. She basically got an extreme close up of my face and the plates lol. Not exactly what I wanted. It was real easy though. 8 days 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

  3. #3728
    Gaglione Strength Chris Rodgers's Avatar
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    2/17
    SQ/Bench @ Gaglione Strength

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    Paused Bench Press

    250x1
    270x1

    Rear delts w/bands

    3 sets


    Worked up to openers and everything went smooth. I actually got a pair of Adidas Weightlifting shoes and used them and they felt great. So unless something weird happens, I will be squatting and benching in those at the meet. Leave it to me to call audibles at the last second. 6 days 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

  4. #3729
    Gaglione Strength Chris Rodgers's Avatar
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    So I've had the flu all week. Hit me pretty hard on Tuesday, got meds on Wednesday. I was going to back out of the meet, but fuck it. I'm weighing in tomorrow and then loading up on fluids and food and I will just see what happens on Sunday. If I don't have a 500+ squat in me, I'll be really disappointed after all this work I've done this cycle. I guess I'll know soon enough.
    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. #3730
    Become Unbreakable Mark!'s Avatar
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    Sucks on the flu man, people around here have been getting it left and right, some how I've managed to miss it, even with a sick kid in the house who had strep and flu at the same time. Good luck on Sunday man. Kick some ass.
    "Light Weight"

    260's by May

  6. #3731
    Senior Member KevinStarke's Avatar
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    Sorry to hear that CR I know how it feels. You asked what happened to me with disappearing and I got very sick with flu/pneumonia like symptoms back in mid October and was down and out for a good 2 months on meds, steroids, and inhalers (oh my!). Nothing shits on training like good ol' sickness. Hope you recover ASAP and can crush it at the meet.

  7. #3732
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Mark! View Post
    Sucks on the flu man, people around here have been getting it left and right, some how I've managed to miss it, even with a sick kid in the house who had strep and flu at the same time. Good luck on Sunday man. Kick some ass.
    Thanks Mark!

    Quote Originally Posted by KevinStarke View Post
    Sorry to hear that CR I know how it feels. You asked what happened to me with disappearing and I got very sick with flu/pneumonia like symptoms back in mid October and was down and out for a good 2 months on meds, steroids, and inhalers (oh my!). Nothing shits on training like good ol' sickness. Hope you recover ASAP and can crush it at the meet.
    Thanks Bro. I made it through alive!


    2/23
    RPS Dominion

    SQ
    1st: 475-good(5 lb PR)
    2nd: 500-good(30 lb PR)
    3rd: 515-good(45 lb PR)

    BE
    1st: 265-good
    2nd: 285-good
    3rd: 295-good(10 lb PR)

    DL
    1st: 535-good
    2nd: 565-good
    3rd: 590-miss


    Total: 1375(55 lb PR)

    181 Open Raw Modern(weighed 180.0)


    No idea what happened today. I barely got out of bed this week, barely ate anything, I lost 5 lbs, I felt weak and achy all week long. I did my last squat warmup with 425, 50 lbs less than my opener and it felt very slow. I was like oh fuck maybe this was a bad idea. I got my wraps off and was basically 4th out for my first attempt. All three of my squat attempts felt slow. My third attempt felt like I rounded, twisted, bent, basically everything you don't want, but I just kept grinding and it kept moving to lockout. So it wasn't how I expected, but I got my big squat PR. Benches felt the best out of all the lifts. We went for 295 on a third and not 300 because we were thinking PR total the whole way and I thought I had a shot at a 590 third attempt pull. Then pulls came and I felt like crap lol. 535 went, but was nothing special. 565 I felt like I started to shake a bit and I think that was my body telling me it was done. I don't think 590 left the floor and if it did it was maybe a few inches.

    Just want to say thanks to my team Gaglione Strength for all the support and encouragement to even get me in the platform today and then to help get me to an 8 for 9 PR day. I have 20 weeks til my next meet and hopefully I won't have the flu in July. I'm planning on another big PR day coming in healthy for that one. Can't wait!
    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. #3733
    Wanna Be BIG Joe B's Avatar
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    Damn dude, great lifting! Love seeing all those PRs.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  9. #3734
    Become Unbreakable Mark!'s Avatar
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    Great job Chris, with the flu and everything, still a stellar day on the platform bro. Got any vids?
    "Light Weight"

    260's by May

  10. #3735
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Joe B View Post
    Damn dude, great lifting! Love seeing all those PRs.
    Thanks Joe

    Quote Originally Posted by Mark! View Post
    Great job Chris, with the flu and everything, still a stellar day on the platform bro. Got any vids?
    Thanks Mark. I didn't take my camera, but I think my training partners taped everyone who lifted from our team. I'm sure a video will surface at some point.
    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. #3736
    Gaglione Strength Chris Rodgers's Avatar
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    2/25
    SQ/Bench

    Squat(Belt)

    325x1
    365x1

    *wraps*

    405x3

    Bench Press

    225x5x3 sets(5th rep w/ 3 second pause)

    Lying DB ext

    3 sets

    Curls

    3 sets

    Face pulls

    3 sets


    Definitely still feeling the effects of the flu+meet. I will most likely take tomorrow off, then another light session on Thursday. Friday if I'm not working nights I'll go to Gaglione Strength to see my peeps, but I will try and keep it light for the rest of the week.
    Last edited by Chris Rodgers; 02-25-2014 at 03:50 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

  12. #3737
    Gaglione Strength Chris Rodgers's Avatar
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    2/27
    SQ/Bench

    Squat(Belt)

    325x1
    365x1

    *wraps*

    415x1
    445x1

    Floor Press

    225x3
    235x3x2 sets

    Tricep pushdowns *ss* Face Pulls

    3 sets each



    Still feeling beat up from being sick and the meet. I've also been working nights all week and that screws me up too. Still trying to "ease" back into it.
    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. #3738
    Gaglione Strength Chris Rodgers's Avatar
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    3/1
    SQ/Assistance

    Squat(Belt)

    325x1
    370x1

    *wraps*

    425x1
    465x1

    Flat DB Bench

    65'sx10
    75'sx10
    85'sx10

    Lat pulldowns

    3 sets of 10

    Standing DB Press

    3 sets of 10

    Seated machine row

    3 sets of 10

    Pec Deck *ss* Reverse pec deck

    3 sets each

    Triceps ext/pushdowns

    6 total sets

    BB curls/hammer curls

    4 total sets


    I worked overnights again last night. It's been a brutal week, especially trying to get over being sick and recovering from the meet. I still managed to work up to 465 today, even in a rack that I couldn't setup properly in. I had to put a plate on the floor and stand up on it, walk back off of it to squat and then step back on it to rerack. It was a pain in the ass. Good to be back to 90% this quickly though. Soon enough my minimum weight will be 500+ and I'll be working my way up to a 550+ squat.


    Saturdays are going to be like this for a while. I will squat and then do a bodybuilding/hypertrophy type day. Move pretty quickly and get some volume in going in the 10-20 rep range. During the week I will continue with my minimal assistance work, just doing 1-2 movements after my main work.
    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. #3739
    Gaglione Strength Chris Rodgers's Avatar
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    3/3
    SQ/Bench @ Gaglione Strength

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    455x1

    Bench Press

    265x3

    *slingshot*

    315x2

    *3 second pauses raw*

    225x3
    235x3
    245x3

    Chins

    3 sets

    Rear delts w/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

  15. #3740
    Senior Member
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    Nice prs at the meet even after being sick beforehand.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  16. #3741
    Nuttin to it but to do it Chalky Palms's Avatar
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    Solid numbers chris, what weight do you walk around at?
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  17. #3742
    Moderator joey54's Avatar
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    Just catching up. Great meet for you there. Big DL next time. Saw you are showing the chick how to lift. That was one of the most painful, and at the same time great experiences I had with my girlfriend. She squats like a champ now, but it was a struggle.


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

    Just get under the bar!

  18. #3743
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by April Mathis View Post
    Nice prs at the meet even after being sick beforehand.
    Thanks April!

    Quote Originally Posted by Chalky Palms View Post
    Solid numbers chris, what weight do you walk around at?
    I got up to 185 for ~2 months before this meet. I lost 5 lbs the week of the meet from having the flu. Still haven't put it all back on yet. That is the heaviest I have ever weighed, I've always been light.

    Quote Originally Posted by joey54 View Post
    Just catching up. Great meet for you there. Big DL next time. Saw you are showing the chick how to lift. That was one of the most painful, and at the same time great experiences I had with my girlfriend. She squats like a champ now, but it was a struggle.
    Thanks man. It was interesting. She's very girly and likes to say I can't or its too much, etc. Her deadlift form was all over the place lol.


    3/4
    SQ/DL

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    Speedish deadlifts(no belt)

    Bunch of sets with 315, 365 and 415. Conventional, narrow sumo, wide sumo.

    Narrow High bar squats(no belt)

    Just messing with the technique to see if I want to add these in. Bunch of singles with 225.
    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. #3744
    Gaglione Strength Chris Rodgers's Avatar
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    Came home from work yesterday and my body just shut down. I passed out on the couch for 4 hours, so no training. Back at it today.

    3/6
    SQ/Bench @ Gaglione Strength

    Squat(Belt)

    325x1
    365x1

    *wraps*

    415x1
    455x1

    Bench Press

    240x5
    240x7(PR)
    240x6

    *Close grip*

    135x25

    Chins

    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. #3745
    Gaglione Strength Chris Rodgers's Avatar
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    3/7
    SQ/DL


    Deficit Deadlift off 100 lb plate(No belt)

    405x1
    445x1
    475x2(PR)

    Narrow stance squat(High bar/no belt)

    225x1
    255x1
    275x1
    290x1
    300x1
    275x3

    SLDL(no belt)

    315x3
    365x3
    405x5

    DL w/SSB on my back(no belt)

    405+SSBx1

    Rear delts w/bands

    3 sets


    I've decided to take a little time and focus on some no belt, no wraps work. I am a long way out from my next meet in mid July and I figured this would be a good time to hit some weaknesses. I will be alternating narrow, high bar squats with wide stance, low bar squats. Hopefully I'll get some carryover from it. Although the numbers are low, I think that's the heaviest I have gone with that stance so I will use them as a guide and try and build from there.
    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. #3746
    Gaglione Strength Chris Rodgers's Avatar
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    3/8
    SQ/random assist

    Squat(no belt)

    315x1
    335x1
    350x1
    365x1
    320x5

    DB press

    3 sets(2 sets inc/1 flat)

    OH DB press

    3 sets

    Lat Pulldowns

    3 sets

    Machine Rows

    3 sets

    Pec deck *ss* Reverse pec deck

    3 sets each

    Tricep ext/pushdowns

    6 total sets

    Curls/reverse curls

    4 total sets


    My back was fried from yesterday's training. I decided to squat with my wide stance and low bar and see where I was with no belt. I am 99% certain 365x1 and 320x5 are PRs and that is what I will use as my starting point. I would like to get up over 4 plates with no belt 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

  22. #3747
    Nuttin to it but to do it Chalky Palms's Avatar
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    Nice work Chris. Props for going at it no belt/wraps, it can only help. Big numbers to come!
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  23. #3748
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Chalky Palms View Post
    Nice work Chris. Props for going at it no belt/wraps, it can only help. Big numbers to come!
    Thanks man. Hopefully I'll get some carryover.

    3/10
    SQ/Bench @ Gaglione Strength

    Squat(No Belt)

    275x1
    315x1
    345x1
    370x1(5 lb PR)
    335x3(PR easy)

    Paused Bench Press

    265x2(missed 3rd)

    *slingshot*

    300x3x2 sets
    300x4

    Chins

    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. #3749
    Gaglione Strength Chris Rodgers's Avatar
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    3/11
    SQ/DL

    Squat(No belt)

    275x1
    315x1
    345x1
    360x1
    375x1(5 lb PR)

    *Paused*

    300x3

    Speed 3" Deficit Pulls w/bands(No belt)

    *1 Mini band under the mats*

    315x1x6 sets
    365x1x2 sets

    Face Pulls

    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

  25. #3750
    Gaglione Strength Chris Rodgers's Avatar
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    3/12
    SQ/Row

    SSB Squat(No belt)

    225x1
    265x1

    Narrow Stance Squat(High bar/no belt)

    225x1
    255x1
    280x3(PR triple)

    BB rows

    225x8
    275x8
    225x10(Underhand)

    Pause Squat(No belt)

    225x1
    275x1
    300x1
    315x1(PR)

    Chins

    2 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

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