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Thread: CR's Powerlifting Journal

  1. #1001
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks everyone.

    Bako- It's just basically doing rows(BB or DB) off of a 45 degree hyper. They're nasty because your hammies and back really have to stabilize you.


    9/6
    Heavy bench/assist


    Bench press w/bands(all sets done with 2 sets of doubled minis in rack)


    1@045x3
    1@095x3
    1@135x2
    1@155xmiss
    1@155x3(3-brd)
    1@185xmiss(3-brd)


    Bench press(no bands)

    1@185x1(narrow grip)
    1@225x1(same)
    1@245x1(same)
    1@225x4(comp grip)


    Flat DB press

    1@65'sx3
    1@85'sx2
    1@100'sx4(PR)


    Tricep pushdowns- 3 sets


    Really didn't have a plan tonight, so I just threw some bands on and went at it. I just did shirt work on Sunday, so I decided to stay raw. I don't know what the bands added in the rack, but it felt like a decent amount more than our normal setup(since the base is lower and wider than how we normally rig it. I was happy with the benching after and the dumbells. That's the heaviest I've attempted on those in a while.


    Tomorrow I will squat. I'm either going in a single-ply suit walked out or belt and wraps. I'll see how things feel.
    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. #1002
    phil 4:13 Bako Lifter's Avatar
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    I use a single set of dbld minis and the tension is pretty sick. Nice pressing Chris.

  3. #1003
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    Nice benching.......for a small person.

  4. #1004
    Senior Member Sidior's Avatar
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    Real strong band work chris. Do you find bands ever beat your shoulders up?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  5. #1005
    WBB Team Captain Coke's Avatar
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    Impressive benching bro.

  6. #1006
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks guys. Sid, everything I do beats up my shoulders.


    9/7
    Raw squat


    Squat(all sets walked out of squat rack/wide stance)

    1@135x3
    1@185x2
    1@225x1
    1@275x1(belt)
    1@315x3
    1@355x1(loose wrap)
    1@390x1(tighter wrap)
    1@420x1(gangsta wrap/15 lb PR)


    Box squats(narrow)- 1 light set

    Leg press narrow- 1 light set


    That was it. I only slept ~2 hours last night and I felt like total crap all day. Then I stayed late at work and got to the gym an hour late. The only thing that kept me from falling asleep all day was popping caffeine pills. I was happy to hit an all-time belt+wraps PR all things considered. I had nothing else in me though. Time to sleep.


    Next week I'll get back in the gear and go for something heavy.
    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. #1007
    Banned bjohnso's Avatar
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    How do you keep hitting all these PRs with so little sleep? That raw squat you did is pretty sweet, you make me feel week as hell.

  8. #1008
    Senior Member KevinStarke's Avatar
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    Congrats on the PR thats strong stuff, sure you'll hit something big in the gear.

  9. #1009
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    dang getting a raw PR without any sleep, if i dont get enough sleep or food before my squat day im no good and wear out to fast.

    so the most you ever hit raw was a 420 with belt and wraps? was it tough or did you have more in you?

  10. #1010
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks guys.

    The 420 felt slow yesterday, but I think if I had been well-rested, I could have gone a bit heavier. Since I started training in gear, I never really consistently trained my squat raw. I did some of it during a few training cycles, but usually I just go raw off a box. I think I will figure out a way to include the raw work in, but I am going to try and work up some belt only stuff and if I need a wrap I'll use the real old crappy ones I have. I'll probably try and stay away from the heavy 1-2 rep stuff. We'll see. I'd like to be able to hit 500 in a belt and wraps though.
    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. #1011
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    Sick squat Chris.

  12. #1012
    Magically Delicious redFury's Avatar
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    Great squat PR man! Really encourages me to keep at it!
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  13. #1013
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    nice PR! Watch out Chris, I'm less than 100 lbs away from your squat...
    Last edited by RedSpikeyThing; 09-08-2007 at 10:49 PM.

  14. #1014
    sissy Bohizzle's Avatar
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    Nice raw work man! IMO, with all of the extra raw work and strength, you'll get even more out of your equipment!

    Andrew
    Do what needs to be done.

    Every time I was in the hole I swear a turd kissed my underwear. - Hatred
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  15. #1015
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks everyone.

    Quote Originally Posted by RedSpikeyThing View Post
    nice PR! Watch out Chris, I'm less than 100 lbs away from your squat...

    When you break 550 in a meet you will be within 100 lbs of my squat. Just kiddin.
    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. #1016
    Gaglione Strength Chris Rodgers's Avatar
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    9/9
    Bench assistance


    Decline press

    1@095x15
    1@135x10
    1@185x5
    1@225x5
    1@235x5
    1@245x5


    DB floor press(palms facing)

    1@60'sx6
    1@90'sx4(bit too much/PR..most I ever tried)
    1@70'sx14(PR)


    Band pushups(bands around back)- 2 sets

    Wide grip chins(OH)- 1 set of 12

    Seated row on weird machine- 3 sets of 10

    Curls- 3 sets of 8!!! tuttut


    Nothing too exciting. I was just happy to get 8 hours sleep last night. Biceps were bothering me a little from the squatting on Friday, but they didn't seem to hold back my strength.

    Tuesday is DEADLIFTS!
    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. #1017
    Senior Member KevinStarke's Avatar
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    Solid bench work man, i'm gonna do some DB floor presses with palms facing in tomorrow during my DE work.

  18. #1018
    Gaglione Strength Chris Rodgers's Avatar
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    9/11
    Heavy deadlift


    I had to skip this session today. I woke up today with a wicked pain in my stomach. I went to work and didn't last 2 hours. I puke a few times and just felt like crap. I think I have a stomach virus. I still kinda feel like crap, so I'm hoping whatever food I can hold down and some sleep will have me back to normal.

    I'm pissed too because I was all excited to deadlift. Oh well. Hopefully I'll be benching Thursday.
    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. #1019
    phil 4:13 Bako Lifter's Avatar
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    That sucks dude. Get better.

    I was a little excited for your deadlifts too, haha.

  20. #1020
    Senior Member KevinStarke's Avatar
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    Sorry to hear about the sickness, get better quick man.

  21. #1021
    Senior Member cphafner's Avatar
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    feel better Chris.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

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    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

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  22. #1022
    Magically Delicious redFury's Avatar
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    Spit that sickness out and hit a big bench thursday!!!
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  23. #1023
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    GWS C-Rod

  24. #1024
    Banned bjohnso's Avatar
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    Get better.

  25. #1025
    Senior Member Sidior's Avatar
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    Heal up bro! That decline pressing was looking strong as **** though.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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