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Thread: CR's Powerlifting Journal

  1. #1076
    Senior Member KevinStarke's Avatar
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    Awesome PR's man especially the zerchers man. Your core strength is gnarley.

  2. #1077
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks mang.


    9/26
    Heavy bench


    Bench press

    1@095x3
    1@135x3
    1@185x3
    1@225x3


    Add old single-ply Phenom found in closet

    1@225x1
    1@275x1
    1@305x1(easy)


    Lockouts(floor/narrow grip)

    1@225x3
    1@315x3
    1@325x3
    1@335x3


    Flat DB press

    1@70'sx5
    1@90'sx7(I think it was 8 reps, but I lost count)
    1@95'sx6(likely a PR)


    Chins

    1@BWx10(overhand)
    1@BWx10(neutral)
    2@BWx5(underhand)


    Plate loaded lat pulldown- 4 sets of 8

    Chest supported row- 3 sets of 10

    Barbell curls w/bands(that's right)- 2 sets



    First bench workout on the new night and it went great. I got a ton of sets in and the workout was shorter than normal. I now have two crappy single ply shirts to use for the meet, so at least I have a backup if one blows out. I think if I can get the sleeves pinched a little on this Phenom it will work better than the blast shirt.


    My back is friggin sore as all hell from Monday. Hopefully it will be ready to go for Friday squats. I plan to go up to an opener in the squat and then do some box squats w/bands and finish with some raw work. This will be my last heavy squat session before 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

  3. #1078
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    Let's just grab a single ply shirt out of a closet and bench 305.

    Nice work CR
    Last edited by Chris255; 09-26-2007 at 07:55 PM.

  4. #1079
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    nice. ****ing. benching.

    Good luck at the meet! (make sure to grab some vids)

  5. #1080
    Resident Dick #2 LiftingKid's Avatar
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    Your doing the iron asylum meet right? *may be coming down*

    Nice benching.
    Last edited by LiftingKid; 09-27-2007 at 04:47 AM.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  6. #1081
    WBB Team Captain Coke's Avatar
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    Really staying on the mark, should be pleased with everything.

  7. #1082
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    barbell curls with bands, haha thats cool dude
    2000 or bust

  8. #1083
    Magically Delicious redFury's Avatar
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    great benching Chris! nothing like finding an old single ply and giving it a whirl for some great results.
    - 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

  9. #1084
    Senior Member KevinStarke's Avatar
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    Nice benchwork man, strong banded curls.

  10. #1085
    Back in business WBBIRL's Avatar
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    Past few sessions were off the freakin charts! Those zerchers looked especially brutal.

  11. #1086
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks peeps.


    Quote Originally Posted by LiftingKid View Post
    Your doing the iron asylum meet right? *may be coming down*

    Nice benching.

    Yep, I'll be there with a bunch of guys on my team. That'll be cool if you make it down. Make sure you come up to me because I don't know what the hell you look like.
    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. #1087
    phil 4:13 Bako Lifter's Avatar
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    Nice benching Chris.

  13. #1088
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    Quote Originally Posted by Chris255 View Post
    Let's just grab a single ply shirt out of a closet and bench 305.
    LMFAO! Nice work CR.
    Quote Originally Posted by Chris Rodgers View Post
    Barbell curls w/bands(that's right)
    Quote Originally Posted by Stumprrp View Post
    barbell curls with bands, haha thats cool dude
    Quote Originally Posted by KevinStarke View Post
    Nice benchwork man, strong banded curls.
    Those banded curls were sick CR.....sick!

  14. #1089
    Gaglione Strength Chris Rodgers's Avatar
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    My gunz is still sore yo!


    9/28
    Heavy squat


    Squats w/bands(Metal IPF squatter)
    (All sets done with one set of light/purple bands)

    1@145x1
    1@235x1
    1@325x1(straps up)
    1@415x1(belt)


    My goal was to go up to my opener weight+the bands. I think I could have done it easily as everything felt light. Unfortunately, every rep I did the suit ripped up the seam that I cut a little higher. After the 415 it was getting damn close to my hip, lol. I decided to stop and I will have it stitched up before the meet. I feel good in that suit though and really think I have a chance at the 600 I want.


    Box squat w/bands(Ace Briefs/belt)
    (All sets done w/strong and light bands/Blue-purple)

    1@325x1
    1@415x1
    1@505xmiss(crushed)


    Squats(raw-diggity/no belt)

    1@135x3
    1@225x1
    1@245x3
    1@265x3


    Leg ext- 3 sets of 6


    Considering my back still felt sore from earlier in the week, I felt good once the workout got going. If my suit holds up at the meet, I should hit a nice squat. I tried to put my old canvas on over my briefs for the second movement, but my ginormous quads would not allow it. Oh well. I took it easy on the raw stuff by keeping the reps low. My goal is to soon be able to hit 315x3 w/no belt and 365x3 w/ a belt. That would be a big improvement for me. The groove does feel much better than it did a few months ago though, so I'm happy with that.
    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. #1090
    Senior Member Sensei's Avatar
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    I am unimpressed with these "heavy" weights. If you figure the velocity of a 53lb kettlebell dropped from arm extended above your head to crotch level, the amount of force needed to slow the bell is somewhere in the neighborhood of 5,000,000lbs. If you lifted w. a kettlebell, not only would it be more efficient, but you'd be more popular with the lay-dayz.

    Nice lifting!
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  16. #1091
    Senior Member Sidior's Avatar
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    Killer squatting chris! 600 in single ply stuff would be awesome.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  17. #1092
    Senior Member KevinStarke's Avatar
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    600 single ply would and will be nasty Chris.

  18. #1093
    sissy Bohizzle's Avatar
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    awesome lifitng man, what're u gunna use to stitch up the suit? fishing line? On the box squats did u get crushed on the box or halfway up?

    Andrew
    Do what needs to be done.

    Every time I was in the hole I swear a turd kissed my underwear. - Hatred
    I love snatch. I think I'm addicted to it. - Stray
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    Personally ... I'm a vagitarian - Brawl
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  19. #1094
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    Sick squats Chris. What weight class are competing in?

  20. #1095
    Body by 4th Meal Big o Boy's Avatar
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    nice job in here, Chris. Doing badass as always.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  21. #1096
    Senior Member lynnlynn7's Avatar
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    Workouts look great CR. You'll kick booty at the meet!
    Last edited by lynnlynn7; 09-30-2007 at 09:07 AM.
    Lynn

    "When life gives you lemons, just say 'no thanks'." - Henry Rollins

  22. #1097
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    Nice squatting CR. I better up my damn squat, because you're making me look bad.

  23. #1098
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks everyone.


    Hizzle- I think they just use some real gangsta thread that holds up real good. I came off the box a few inches and just lost my arch. My back was real sore all week.

    Spikey- I'll be 165. I'll have to monitor my weight next week. I've been about 166 in the morning and I'll be weighing in the day of the meet.


    9/30
    Random assistance


    Incline press- 3 sets w/135

    Dips- 3 sets BW

    Seated cable row- 4 sets

    1-arm DB row- 4 sets up to 120 lbs

    Flat DB press- 50'sx30(PR)

    Pushups w/bands


    Nothing special today. I just wanted to lay off the heavy stuff. My shoulders were feeling torn up still from squatting. Tomorrow os deadlifts and I'm going to try my best to not go too crazy.
    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. #1099
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    50s x 30 is nice man, rest up dude
    2000 or bust

  25. #1100
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    Quote Originally Posted by Chris Rodgers View Post
    Spikey- I'll be 165. I'll have to monitor my weight next week. I've been about 166 in the morning and I'll be weighing in the day of the meet.
    Holy crap Chris, 600 in a single ply would be ridiculous! Good luck!

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