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Thread: CR's Powerlifting Journal

  1. #3751
    Gaglione Strength Chris Rodgers's Avatar
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    So Thursday I had a shitty training session. Basically since the meet my training has not felt good at all. I was feeling beat up and just weak. So I took Friday and Saturday off and went down to Atlantic City, relaxed and played some poker and roulette. So tonight I went back to Gaglione Strength well rested and ready to get back to serious training. I decided to switch back to my Chucks for squatting after my warmups didn't feel great. I hadn't squatted in anything other than my Weightlifting shoes since over a week before the meet(Over a month ago). It felt much better tonight in the chucks.


    3/17
    SQ/BE/DL

    Squat(Belt)

    325x1
    365x1

    *wraps*

    420x1
    460x1

    Paused Bench Press

    265x1
    280x1
    290x1

    Deadlift(Conv w/roll technique)

    405x1

    *Belt*

    495x1
    550x1

    Chins

    3 sets


    1300 gym total at the start of 16 weeks of training until my next meet. On the way up from here.
    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. #3752
    Gaglione Strength Chris Rodgers's Avatar
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    3/18
    SQ

    Squat(Belt)

    325x1
    370x1

    *wraps*

    425x1
    460x1

    Plate Loaded rows

    2 Giant sets(4 diff grips each set)

    Face pulls

    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

  3. #3753
    Gaglione Strength Chris Rodgers's Avatar
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    3/19
    Bench/SQ

    Close grip bench(1/2 thumb from smooth)

    245x1
    260x1
    275x1
    230x5

    Front Squat(No belt)

    185x1
    205x1
    225x1
    135x3x6 sets

    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

  4. #3754
    Gaglione Strength Chris Rodgers's Avatar
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    Work schedule was nuts at the end of the week and I didn't train. Back on schedule today and actually felt pretty fresh.

    3/24
    SQ/BE/DL

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1


    Speedish 2" Deficit Deads(no belt)

    *Sumo-hybrid stance*

    315x1x4 sets
    365x1

    *conv*

    365x1
    415x1x2 sets
    465x1

    Floor press *ss* Chins

    225x3,3,3 *ss* 8,8,8
    235x3 *ss* 8
    245x3 *ss* 8
    255x3 *ss* 8


    Good session. Squat was strong, the hardest part was racking 465 with no spotters. Confident I'll be back over 500 soon.
    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. #3755
    Gaglione Strength Chris Rodgers's Avatar
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    3/25
    SQ/Upper back

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    *wraps off*

    365x3

    Plate loaded rows

    3 Giant sets(4 diff grips each set)

    Face pulls

    3 sets

    Rear delts w/band

    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

  6. #3756
    Gaglione Strength Chris Rodgers's Avatar
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    3/26
    SQ/Bench

    Front squat(no belt)

    175x1
    205x1

    *belt*

    235x1
    265x1
    275x1

    *no belt*

    185x5

    Close grip pin press w/bands(~2" off chest)

    *one set of minis doubled*

    175x5
    185x5
    195x3
    205x3

    Chins

    3 sets


    First time really trying a belt on front squats. I liked it better for the heavy singles. Hopefully I'll be able to work them up to a more respectable 300+ soon. It made the down set with no belt feel lighter too, I could have kept going but I am capping my squat reps at 5 per work set because of the frequency. Hopefully doing fronts 2x per week instead of 2x per year will help me increase them quickly and bring up some weaknesses. The pin presses from that low position were very tough, but I felt like I got some good Tricep work out of them. I'll def use them again.
    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. #3757
    Gaglione Strength Chris Rodgers's Avatar
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    3/27
    SQ/Upper back

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    465x1

    Pause squats(no belt)

    315x3(PR)

    Reverse band Rows on bench

    4 sets

    CSR

    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

  8. #3758
    Gaglione Strength Chris Rodgers's Avatar
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    3/28
    SQ/DL/Bench

    Squat(Belt)

    325x1
    375x1

    *wraps*

    425x1
    475x1

    Hybrid sumo Deadlift(Belt)

    475x1
    525x1

    Paused Bench Press

    250x1
    265x1
    275x1

    *touch and go*

    225x8


    Trained all alone for this one, so I was pretty happy with the numbers. Still need to put on weight. I was 179 after breakfast the past few days. I need to get back up to 185 consistently.
    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. #3759
    Gaglione Strength Chris Rodgers's Avatar
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    3/29
    SQ/Assistance

    CSR

    4 sets

    Front Squat(Belt)

    225x1
    265x1
    280x1(5 lb PR)

    *no belt*

    195x5

    Cleans

    Buncha singles @95-185

    Tricep Ext

    4 sets of 12

    BB curls

    3 sets of 15-20

    Tricep pushdowns

    2 sets of 20

    Hammer curls/Reverse curls

    2 sets of 15-20

    Seated DB cleans

    3 sets of 12

    Pec Deck *ss* Reverse pec deck

    2 sets each
    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. #3760
    Gaglione Strength Chris Rodgers's Avatar
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    3/31
    SQ/BE/DL @ Gaglione Strength

    Squat(belt)

    325x1
    365x1

    *wraps*

    415x1
    465x2

    Paused Bench Press

    255x1
    275x1

    *slingshot*

    315x1
    345x1

    Deadlifts(No belt)

    455x1x5 sets

    Chins

    BWx15
    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. #3761
    Gaglione Strength Chris Rodgers's Avatar
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    I was sick again all last week! In an effort to not get the flu again, I decided not to train. Got back in there tonight and felt pretty good.

    4/7
    SQ/DL/Bench @ Gaglione Strength

    Squat(Belt)

    325x1

    *wraps*

    405x1
    455x3

    Deficit Deadlift off 100 lb plate(No belt)

    405x1
    455x1
    495x1
    515x1(PR)

    Paused Bench Press(Pinky on rings)

    225x3x3 sets
    240x3x3 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

  12. #3762
    Gaglione Strength Chris Rodgers's Avatar
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    4/8
    SQ/Upper back

    Squat(Belt)

    *Weightlifting Shoes*

    325x1
    365x1
    405x1

    *Switch to Chucks*

    325x1
    365x1
    405x3(PR triple)

    Reverse band Bench Rows

    5 sets of 12-15

    Chins

    3 sets

    Face pulls w/bands

    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

  13. #3763
    Gaglione Strength Chris Rodgers's Avatar
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    4/9
    SQ/Bench

    Front Squat(Belt)

    225x1
    255x1
    275x1
    285x1(5 lb PR)

    *no belt*

    205x5

    Close Grip Pin Press(~1" off chest)

    *One set of minis doubled*

    185x5x2 sets
    135x10

    Back ext w/mini band

    2 sets of 15

    Curls/Reverse curls

    3 sets total
    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. #3764
    Gaglione Strength Chris Rodgers's Avatar
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    4/10
    SQ/Upper back

    Squat(Belt)

    335x1

    *wraps*

    415x1
    455x1
    480x2

    BB rows

    135x10x2 sets
    185x10
    135x20

    Reverse Pec Deck

    2 sets of 15


    Strength is getting back there on squats. That's the heaviest I have gone since 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

  15. #3765
    Gaglione Strength Chris Rodgers's Avatar
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    4/11
    Full Meet Friday @ Gaglione Strength

    Squat(Belt)

    335x1

    *wraps*

    415x1
    465x1
    490x2

    Paused Bench Press

    255x1
    280x1
    290x1

    Hybrid stance Deadlift(Belt)

    405x1
    495x1
    550x1(Missed 2nd rep out of position)


    1330 gym total with the squat being a double. Squat strength feels very close to where it was before the meet. Looking good for 13 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

  16. #3766
    Gaglione Strength Chris Rodgers's Avatar
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    On Saturday I went to one of my old training partner's facility where he now specializes in Weightlifting. He helped me with my front squat and practicing some cleans.

    4/14
    SQ/BE/DL @ Gaglione Strength

    Squat(Belt)

    335x1

    *wraps*

    415x1
    465x1
    500x1

    Paused Bench Press(pinky on rings)

    230x3x3 sets
    240x3x3 sets(3 sec pauses on last set)

    6" Block pulls(Conv/Belt)

    515x1
    565x1
    605x1

    Good night tonight with the crew. People were hitting PR's all over. First time back up to 500 since the meet and it felt good. Should be back in PR territory in the next few weeks.
    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. #3767
    Gaglione Strength Chris Rodgers's Avatar
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    4/15
    SQ/Upper Back

    Squat(Belt)

    335x1

    *wraps*

    415x1
    465x1
    505x1

    Chins

    3 sets

    Face pulls w/bands

    3 sets


    10 lbs away from my all-time best and climbing.
    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. #3768
    Gaglione Strength Chris Rodgers's Avatar
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    4/17
    SQ/Bench @ Gaglione Strength

    Reverse Band Squat(Belt/wraps)

    *one set of light bands choked*

    455x1
    505x1
    550x1

    Paused Bench Press

    275x2x2 sets
    235x5(3 sec pauses)


    Yesterday I skipped training because I was in a car dealership buying a new truck. Ended up completing the transaction today and got to the gym late so I didn't have much time. The boys were doing reverse bands so I jumped in. I don't have a previous PR with that setup so technically the 550 is a PR. I am ~12 weeks out and that is my goal at the meet, so I plan on doing some more reverse bands between now and then and hopefully taking that weight with monster minis and then minis, maybe even micros before game time.

    The next few days I will be going down to Atlantic City with my GF for her birthday and then to the Jersey Shore to spend Easter morning with my family at my Aunt and Uncles summer place. So I most likely will just rest until Monday and get back at 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

  19. #3769
    Moderator joey54's Avatar
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    What type of truck did you settle with?


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    Just get under the bar!

  20. #3770
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    What type of truck did you settle with?
    2014 Dodge Ram 1500 Express Crew Cab 8 Cyl 5.7 L Hemi 8 speed auto. Black on Black. I love 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

  21. #3771
    Gaglione Strength Chris Rodgers's Avatar
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    4/21
    SQ/BE/DL @ Gaglione Strength

    Squat(Belt)

    335x1

    *wraps*

    415x1
    465x1
    490x1

    Paused Bench Press

    240x4x3 sets
    240x5

    Sumo Deadlift w/Chains(Hybrid stance/No belt)

    455+40 lbs CHx1
    455+80 lbs CHx1
    455+120 lbs CHx1


    It was a long weekend of driving, gambling and not enough food or sleep. Kinda felt shot all day today at work. Still got some good work in with the boys at GS.
    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. #3772
    Gaglione Strength Chris Rodgers's Avatar
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    4/22
    SQ/Upper back

    Squat(Belt)

    335x1

    *wraps*

    415x1
    465x1
    505x1

    Face Pulls

    4 sets of 15

    Chins

    3 sets of 10
    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. #3773
    Moderator joey54's Avatar
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    My brother just picked up a low mileage 2002(I think) 2500 diesel quad cab. I don't know all those other numbers, but he seems pretty happy with it.


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    Just get under the bar!

  24. #3774
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    My brother just picked up a low mileage 2002(I think) 2500 diesel quad cab. I don't know all those other numbers, but he seems pretty happy with it.
    They make a damn good truck.

    I came home from work yesterday and crashed on the couch for 6 hours. My body just needed rest. Back in the gym hitting it hard tonight.

    4/24
    SQ/Upper back

    Reverse Mini Band Squat(Belt+Wraps)

    *One set of reverse minis choked*

    445x1
    495x1
    530x1

    BB rows

    5 sets of 12-15

    Face pulls

    3 sets of 15


    Felt rested and strong today. The squat is technically a PR because I haven't done this setup before. I tested the bands after the squats to see how much they took off and the empty bar dropped down to the pins below where I was squatting too with ease. So it was definitely less than 45 lbs. I hit 550 in a monolift with reverse lights on Friday. This was walked out in a power rack. I think this is a stronger squat than the one from Friday.
    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. #3775
    Gaglione Strength Chris Rodgers's Avatar
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    4/25
    SQ/DL @ Gaglione Strength

    Squat(Belt)

    335x1

    *wraps*

    425x1
    475x3(Lost my balance on the way up with third rep, but still finished it. Just had to take a step back)


    2" Block Pulls(Sumo Hybrid stance/Belt)

    495x1
    545x1
    545+40 lbs CHx1
    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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