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Thread: CR's Powerlifting Journal

  1. #1176
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    Nice box pr, I just set one with 400x2.

  2. #1177
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks man and nice work.


    11/1
    Heavy bench


    Bench press

    1@135x3
    1@185x1
    1@195x3
    1@210x3
    1@225x3


    Asylum boards(2-3-4)

    1@195x5,5,5


    Reverse band bench(Doubled greens/~155 off at bottom/complete deload at top)

    1@155x3
    1@205x3
    1@295x2
    1@315xmiss


    Flat DB press

    1@60'sx5
    1@90'sx7
    1@95'sx6
    1@60'sx20


    The raw work felt pretty good today. I stuck with my plan of 2 weeks in the shirt and then 1 week out of the shirt. I tried reverse bands with a different setup than how I used to do them. I thought I'd be able to do a lot on them and they ended up being ridiculously hard. I think it was because it gave a lot at the bottom and then deloaded really fast. The lockouts on the last 2 attempts felt very heavy. Much harder than rack lockouts. I'm not sure if I'll do these next time.


    Tomorrow I'll do some raw dog squats/deads.
    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. #1178
    Senior Member Sidior's Avatar
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    Workouts without gear seem so unhappy. Strong dumbell work though.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  4. #1179
    WBB Team Captain Coke's Avatar
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    Carry on and raise up man!!

  5. #1180
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    very strong dumbbell benching
    2000 or bust

  6. #1181
    ANVIL POWER Detard's Avatar
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    Nice reverse band work Chris.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  7. #1182
    Who me? Chubrock's Avatar
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    I've got you in something (Reverse Band BP)? Holy ****. I know, I know our setups could be different but let me have my moment in the sun haha.

    Fuck, fight, or hold the light.

  8. #1183
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    Nice benching bro.

  9. #1184
    Senior Member KevinStarke's Avatar
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    Great pressing Chris.

  10. #1185
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks everyone.


    Quote Originally Posted by Sidior View Post
    Workouts without gear seem so unhappy. Strong dumbell work though.
    Yes, you're right. Can't wait for next week, lol.

    Quote Originally Posted by Chubrock View Post
    I've got you in something (Reverse Band BP)? Holy ****. I know, I know our setups could be different but let me have my moment in the sun haha.

    I'm sure we have a different setup, but I think your raw bench is stronger than mine anyway so make sure you wear sunscreen.
    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. #1186
    Gaglione Strength Chris Rodgers's Avatar
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    11/2
    Deadlifts and assistance


    Conventional deadlifts(Raw)

    1@135x3
    1@225x2
    1@315x1
    3@405x1(belt)

    I wanted to do a work set with ~405, but all three singles felt like crap. I decided to take the belt off and go lighter.

    1@315x1
    1@315x20(PR/tap and go reps)


    Plate loaded lat pulls- 3 sets of 8 overhand, 2 sets of 10 underhand

    High rack pulls(Raw/bar touching top of knee cap)

    1@315x1
    1@405x1(belt)
    1@495x1
    1@585xmiss
    1@505x1(got stuck on my thigh real bad, so I decided to use baby powder)
    1@505x2
    1@545x1
    1@585x1(PR/I don't think I had any PR from this height)


    Seated cable rows- 3 sets of 10


    Parking lot sprintsx1(CR is officially 2 for 2 vs members of East End Barbell in post-workout parking lot sprints)
    Considering the way things started, today ended up being a good session. I decided not to squat because my shoulders just felt beat up. 405 felt much heavier than usual and my singles with it weren't as fast as they normally are. I'm glad I decided to take the belt back off and do the high rep set. I have never pulled 315 for 20 before even with a belt, so that was a nice PR. It absolutely wrecked my hamstrings and I was pretty useless for about 15 minutes or so after that set. I actually tried a 21st rep, but after I got above the knees I couldn't even feel anything anymore, so it wasn't getting locked out. I got this set on video, so I'll post it up later. I'll probably be messing around with all different levels of rack pulls through this cycle. Maybe these will help my pathetic top end.


    My good friend John Bernor squatted 1105 for a double today! It was absolutely ridiculous. He is looking great in the canvas. He also finished the workout with 555x10 on pause squats with no belt. I think he is going to skip squats next week, so I'll have to wait to see what he does in 2 weeks.
    Last edited by Chris Rodgers; 11-02-2007 at 10:00 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. #1187
    Senior Member Sidior's Avatar
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    Killer pulling! Bernor.....wow.
    Last edited by Sidior; 11-03-2007 at 07:06 AM.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  13. #1188
    Senior Member deeder's Avatar
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    Wow, that's a pretty incredible squat you got to witness! Not a bad workout either! 315 x 20 would hurt!!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  14. #1189
    Senior Member lynnlynn7's Avatar
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    CR- Looking good in here. Your friend John Bernor's squat sounds awesome!
    Lynn

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

  15. #1190
    Senior Member KevinStarke's Avatar
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    315 x 20 is insane my lower back and hammy's are screaming just thinking about it... Unbelievable squat form John too what a monster.

  16. #1191
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks peeps.

    John is a freak and my lower back & hammies are screaming!
    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. #1192
    WBB Team Captain Coke's Avatar
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    Super pulling there man, like those parking lot sprints as well.

  18. #1193
    Getting Better..... bigmoney's Avatar
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    just watched that 20 rep video, crazy speed on those.

    Edit: just saw the John Bernor vids, sick!

  19. #1194
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks fellas.

    11/5
    Speed squat and assistance


    SSB box squat(Parallel or just below/Ace briefs/belt)
    (All sets done with 200 lbs of chains)

    1@155x3
    4@205x2
    4@245x2
    1@295x1
    1@335x1
    1@375x1(PR/never tried this setup)


    Close grip bench

    1@095x5
    1@135x3
    1@185x1
    3@205x3(all easy)


    Raw squat(no belt)- worked up to 255x1 and my hips told me to stop

    Raw squat w/SSB(narrow/ATF/no belt)

    1@155x2
    1@205x1
    1@245x2(PR/lol)
    1@185x12


    Rolling DB ext- 3 sets of 10

    "Kroc" rows

    1@85x25(ouch these are rough)


    Tricep pushdowns- 3 sets of 8



    Felt pretty good today. The SSB kicked my ass all over the place. My back was cramping like crazy just pulling the chains out of the closet, so those sets off the box were rough. I did the first 4 doubles by myself, unracking the monolift and then pulling the hooks in with my hands. That's one benefit of the SSB. Luckily, some guys started showing up by the time I went heavier. "Kroc" rows and ATF squats with the SSB equally suck. They were both brutal.

    Thursday I'll get back in the shirt.
    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. #1195
    Senior Member Sidior's Avatar
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    Nice chain work! I like that 245x2 raw PR lol.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  21. #1196
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Sidior View Post
    Nice chain work! I like that 245x2 raw PR lol.
    LOL. I never tried more than 205 before. Narrow stance ATF is the absolute opposite of what I do. I am so weak in that position and the SSB makes it 10 times harder because when you get that low it rounds you into a little ball(well me at least). It hits my quads pretty good though and easier on the shoulders than the straight bar.
    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. #1197
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    Damn, nice work Mr. Rodgers.

  23. #1198
    GFH Lones Green's Avatar
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    man those kroc rows make your whole body so sore haha, nice lifting
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #1199
    WBB Team Captain Coke's Avatar
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    Killer squats and kroc rows bro.

  25. #1200
    Resident Dick #2 LiftingKid's Avatar
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    Nice SSB stuff Chris. Just under 2 weeks to IPA Nationals!!!!
    Last edited by LiftingKid; 11-06-2007 at 07:54 AM.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

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