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Thread: CR's Powerlifting Journal

  1. #1376
    Gaglione Strength Chris Rodgers's Avatar
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    Friday night I attempted a squat workout before I left for the Jersey Shore. My back was cranked and I decided to shut it down before going heavy and killing myself. So I did what most people do when their back is real tight...deadlift...heavy. I pulled in my Ace suit straps up w/no briefs. I ended up hitting 535x1 for a 10 LB sumo gym PR(Meet PR is 540). I'm gonna try that suit for sumo again when I am fresher to see how it compares to the Trex I usually use. I then went to Jersey and humg out with my family and went to Atlantic City. I won some decent money at the poker tables and stayed up all night of course. Tonight I was back in the gym for some benching:


    3/24
    Heavy Bench


    Reverse band 3-board press(Choked Blue bands)

    315x2

    *add Old Metal poly*

    365x3
    405x3

    *switch to old DD*

    455x1
    495xmiss

    *switch back to old Metal poly*

    495xmiss(couldn't lock right arm)
    405x3
    425x3



    Just wanted to really overload the top end tonight. I didn't want to use my good shirt, so I used some old shirts for the added support so I could use more weight. Next week I will be back to full range in the Phenom and then the following week I will do boards against bands instead of reverse.
    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. #1377
    Getting Better..... bigmoney's Avatar
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    good top end work man. Is east end barbell in NY? I think I am living in NY (Soco area) for a few weeks this summer and am looking for a gym

  3. #1378
    Gaglione Strength Chris Rodgers's Avatar
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    It's in Eastern Long Island. It would be a trip for you, but you are definitely welcome to come out and train if you can make 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

  4. #1379
    WBB Team Captain Coke's Avatar
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    Ridiculous on the bench Chris.

  5. #1380
    Senior Member KevinStarke's Avatar
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    Awesome lifting man bench strength is looking great.

  6. #1381
    Senior Member Sidior's Avatar
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    Real strong top end work Chris.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  7. #1382
    ANVIL POWER Detard's Avatar
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    Nice lifting 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

  8. #1383
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks fellas.

    3/25
    SQ/DL assistance


    Zerchers(Raw/no belt)
    (All sets done walked out, bar to thighs and back up)

    135x5
    185x5
    225x5

    At this point there was a large group of teen athletes being trained in this section(reserved for them during certain times) so I had to get ot of the rack. I had to wait for the other power rack in the other section of the gym and just moved to my second movement.


    Sumo rack pulls(Raw/no belt/4"off the floor)

    225x3
    315x2
    405x1
    455x5(PR)
    495x1(PR/5 rep set killed me)


    Wide grip chins

    2 sets of 10


    Neutral grip machine pulldowns

    3 sets of 10


    Barbell rows

    135x5
    205x5
    225x5
    225x5


    Standing cable rows(from low pulley)

    2 sets of 10(OH)
    2 sets of 10(UH)


    Back extensions

    2 sets of 10


    Abs

    5 sets of 8-12


    Rack pull went real well. I haven't tried heavy rack pulls sumo in a while and they felt good. The rep set took a bunch out of me though, so I couldn't get more than one rep with 495 afterwards. They all felt good for having no belt on though. Then I just killed all my back assistance. Definitely feeling it today.
    Tomorrow I will do my raw bench 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

  9. #1384
    Gaglione Strength Chris Rodgers's Avatar
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    3/27
    Raw Bench

    Bench press

    95x5
    135x3
    145x23(rep PR)
    145x19


    Incline DB press

    50'sx6
    60'sx15
    60'sx15


    Pec deck

    2 sets of 12


    1-arm DB side laterals

    2 sets of 10


    Skull crushers

    2 sets of 10, 1 set of 8


    Curls

    3 sets of 8


    Tricep pushdowns

    1 set of 20



    Decent session today. I got to train with the infamous Peter C. today, so that was fun. He hobbled in with his crutch and did some benching. I was happiest today with the Incline dumbells because I was able to do them with no pain. A few weeks ago I tried them and they killed my shoulder.


    Tomorrow I hope to squat.
    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. #1385
    T.J.W. nhlfan's Avatar
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    high rep stuff is fun for a change, it's cool to see you throwing it in there.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  11. #1386
    Senior Member Sidior's Avatar
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    Doing anything over 20 reps is disgusting.

    You disgust me.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  12. #1387
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Sidior View Post
    Doing anything over 20 reps is disgusting.

    You disgust me.
    Think about how I feel, anything above single digits is quite sickening to me, lol.
    Last edited by Coke; 03-28-2008 at 06:20 AM.

  13. #1388
    Gaglione Strength Chris Rodgers's Avatar
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    3/29
    Heavy Squat


    Squat(Ace Briefs/Canvas straps down/belt)

    Did some warmups in rack up to 4 plates walked out, then did the following in the monolift when the rest of the guys were done with bands:


    415x1
    505x1

    *add wraps*

    595x1
    650x1


    MR. T Chins

    BWx10
    1 CHAINx6
    2 CHAINx5
    1 CHAINx6
    BWx10


    Things went pretty well today. I tried on a canvas that I found in the gym closet. It is a bit loose, but I seem to squat best in a semi-loose canvas. The straps are huge, so I'm going to cut them down and try it straps up probably next week. I believe the 650 was a straps down PR.
    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. #1389
    Senior Member Sidior's Avatar
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    Strong squatting Chris. Do you have a solid plan you follow for gear use? You seem to mix it up alot.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  15. #1390
    Body by 4th Meal Big o Boy's Avatar
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    Mr. T chins... lol. Nice. Workouts looking solid as always. Benching overload day was nasty up there. Keep it up bro.
    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

  16. #1391
    THE FRIDGE! thewicked's Avatar
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    nice log in here man nice work! Keep it up man you're becoming a monster!
    Proud to be sponsored by APT prowriststraps.com

    90* just means you're halfway there to becoming a man!

  17. #1392
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks fellas.

    Sid- I like to have a plan, but I change my mind every day. I think I can make this canvas work, which should mean I'd have some sort of a cycle leading up to the meet over the next 6 weeks. My main concern right now is consistent depth with the straps up. That's what I'll be working on over the next few weeks. My squat strength is there to move 700+, I just have to do everything right.

    Other than that, I really want to be focusing on my bench and deadlift strength. I really need to be pushing 400+ on bench and 600 on deadlifts. I'd love to be capable of 1700@165 and then make the move up to 181.
    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. #1393
    Senior Member
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    looking strong as hell man we did the reverse 3 boards the other night, really heavy!
    2000 or bust

  19. #1394
    Gaglione Strength Chris Rodgers's Avatar
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    3/31
    Heavy Bench


    Bench Press

    95x3
    95x3
    135x3
    185x1
    225x2(3-board)
    275x1(4-board)


    *add Phenom/no boards*

    325x3(touched 3rd rep)
    365x2(PR double/touched 2nd rep/missed third)
    385x1(10 lb PR single)
    405x1(30 lb PR single!!)



    Great night tonight. It's about time that I put 4 plates on and moved it. The reps were flying out of the bottom tonight, I just have to keep hammering my lockout and working my transition from midpoint to lockout. I was very happy to finally push 405 and even do it after a few heavy sets before it. If things keep going well I have a very good chance of crushing 400+ at 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

  20. #1395
    Senior Member Sidior's Avatar
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    ****ing right Chris, 405 was a long time coming. Congrats!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  21. #1396
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Sidior View Post
    ****ing right Chris, 405 was a long time coming. Congrats!
    No doubt, major props man.

  22. #1397
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks fellas. It was an awesome feeling.


    4/1
    SQ/DL assistance


    Conventional Rack pulls(Mid-shin/Raw/no belt)

    135x5
    225x3
    315x1
    405x1
    405x10(PR)


    Wide grip chins

    BWx12
    BWx10


    1-arm DB rows

    80x5
    105x5
    125x5


    Back extensions

    BWx15


    Standing Cable rows(Underhand)

    3 sets of 12


    Rack pulls felt strong today. I like working those with no belt. I flew through this workout and cut out a few movements so I could go and play basketball with Bernor, Chase and the youth group kids. I had a great time and I should be sore for about a week since that is the only form of cardio I have done in about a year or so. Tomorrow I will get some much needed rest.
    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. #1398
    Senior Member
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    nasty pulls!
    2000 or bust

  24. #1399
    THE FRIDGE! thewicked's Avatar
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    your numbers for your size blow me away... this log is badass!
    Proud to be sponsored by APT prowriststraps.com

    90* just means you're halfway there to becoming a man!

  25. #1400
    Team Stocky Member. Killa Kurt's Avatar
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    That's why I don't play sports anymore. Softball for work that's it.
    Journal

    Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.

    "The squat rack is my church, the dead lift platform my temple."

    Team Stocky - "It's not a hobby, it's a lifestyle."
    The Rawmighty Team Stocky.

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