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Thread: CR's Powerlifting Journal

  1. #1601
    Gaglione Strength Chris Rodgers's Avatar
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    Sumo yes, conventional no.

    I like a single ply poly for conventional and briefs/suit for sumo. Tuesday I will try and pull sumo in probably single ply briefs with my canvas on top.
    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. #1602
    GFH Lones Green's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Sumo yes, conventional no.

    I like a single ply poly for conventional and briefs/suit for sumo. Tuesday I will try and pull sumo in probably single ply briefs with my canvas on top.
    gotcha, thanks. i will try pulling with briefs and my suit and let you know how it goes. hit some big numbers tuesday buddy.
    23 years old
    6'3, 308 lbs

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

  3. #1603
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by lonesXedge View Post
    gotcha, thanks. i will try pulling with briefs and my suit and let you know how it goes. hit some big numbers tuesday buddy.
    Sounds good.


    8/9
    Extra stuff


    Face pulls

    2 sets of 15


    Chins(UH)

    BWx10x2 sets


    Flat DB press

    40'sx30x2 sets


    Back extensions

    BWx15x2 sets


    Abs

    7 sets of 10-12


    1-arm DB shoulder retractions

    2 sets of 12


    Rear delt laterals

    2 sets of 12



    Had to get in and get out. Didn't realize the gym closed at 5:00 and I got there at 4:20. Did what I could and bounced. I think they have trick lighting and mirrors in the locker room because I looked jacked after this session. Well, jacked for 170 lbs anyway.
    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. #1604
    Gaglione Strength Chris Rodgers's Avatar
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    8/11
    Speed bench+assistance


    Speed bench

    135x3x3 sets
    155x3x3 sets
    195x1(paused)
    215x1(paused)



    Incline DB press

    60'sx5
    80'sx11(shoulder wasn't feeling these)


    Chins(UH)

    BWx8x2 sets


    Narrow grip bench(flat back)

    135x5
    165x5
    185x5
    195x5
    205x5


    Chins..again(UH)

    BWx10x2 sets


    DB floor press(palms in)

    50'sx10
    75'sx12x2 sets


    Curls

    3 sets of 8-10


    H-rolls

    2 sets of 20


    DB side laterals

    2 sets of 10


    Treadmill- 1 mile(half steep incline/half flat)



    Started off not feeling so great. Speed work and inclines didn't feel so good. I decided to throw in a few different movements after that with the close grips and floor presses. Those went well and I ended up getting some good volume in. Did some extra delt stuff at the end because a really cute girl was in the DB section and I felt I needed to stay close by.


    Tomorrow I will squat and pull in gear.
    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. #1605
    Senior Member littleman19's Avatar
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    your close-grip bench looks good , mine sucks it seems you always go on the tredmill on DE and extra stuff days. i was wondering what your thoughts were on cardio on a regular basis for us little guys?
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  6. #1606
    ANVIL POWER Detard's Avatar
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    Nice session chris. Cant wait to see tomorrows session. Going big?
    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. #1607
    Senior Member Sidior's Avatar
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    Squat HEAVY!!!!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  8. #1608
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by littleman19 View Post
    your close-grip bench looks good , mine sucks it seems you always go on the tredmill on DE and extra stuff days. i was wondering what your thoughts were on cardio on a regular basis for us little guys?
    I'm using it just to keep my conditioning up a bit. I was getting some pain(shin splints) from spritning on it, so I have just started experimenting with walking only, but doing inclines. So far I haven't noticed any strength loss from it and my bodyweight has been staying right ~170.

    Quote Originally Posted by Detard View Post
    Nice session chris. Cant wait to see tomorrows session. Going big?
    Thanks man. Details below.

    Quote Originally Posted by Sidior View Post
    Squat HEAVY!!!!
    WeRd!



    8/12
    Heavy sq/dl


    Squat

    *warmed up to 275x1 raw on the box*

    *Ace briefs/belt*

    455x1

    *add canvas/straps up all sets*

    545x1
    545x2x2 sets
    615x1(knee wraps/made depth)



    Sumo deadlifts(single ply briefs/T-rex straps up/belt)

    405x1
    515x3(PR triple)


    Sumo deadlifts(Raw/no belt)

    405x1
    455x3(PR)
    500x1(PR)

    *add belt*

    525xmiss



    This all took a long time to get done and I was too shot for assistance work. Squatting did not feel great. I took 545 for 3 sets because I was trying to get used to positioning the bar on ,y back with my new grip and straps up. The weights felt a little heavy on my back compared to usual. I was able to get down real easy with 615 and made depth. I shifted forward a little out of the hole though and then adjusted a pushed it up. It wasn't a grinder at all, just not as fast as it should be. My plan is to open that low at my next meet so I can get my first squat out of the way. Then I will jump to a small PR on my second.

    After that I decided to pull and the PR's started flying. Definitely beat the hell out of my hips, but my back isn't too sore today. I have never pulled 500 without a belt on, so that felt real good. My raw pull is the exact opposite of my suited pull. It feels like it takes an hour to get it off the floor, but the lockout accelerates and finishes easy. In the suit I pop off the ground and then grind the lockout. Who knows.

    Today I'll do some assistance.
    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. #1609
    GFH Lones Green's Avatar
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    nice session Chris. glad to see you pulled a PR with no belt. thats huge, and weird about your weak points in raw vs. geared.

    i was thinking about doing something similar to what you are doing with the opener, start very light, and go to a small PR for the 2nd attempt. that way the 3rd attempt is open for another shot, or hopefully, an even bigger PR. the only thing i worry about with opening light is hitting depth. i have trouble hitting depth in my full gear with anything under 545.
    23 years old
    6'3, 308 lbs

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

  10. #1610
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Lones. I think it's always the right approach to open the squat real light because missing that first attempt really sets you up for a rough meet. I would say open as lightly as you can that you know you will make depth.


    8/13
    Extra stuff


    Face pulls

    2 sets of 15


    Chins(UH)

    BWx10x5 sets(done throughout workout)


    Pull thrus

    2 sets of 12


    Spero DB rows(on back extension)

    40'sx12
    60'sx12x2 sets


    Abs/obliques

    12 total sets


    Seated calf raises

    2 sets and got a wicked calf cramp and had to stop



    My calf hurts. Stupid calves.


    Tomorrow I will bench in the shirt. Just gonna put it on and see what happens.
    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. #1611
    Gaglione Strength Chris Rodgers's Avatar
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    8/14
    Heavy bench


    Bench press

    135x1
    185x1
    225x1
    275x1(4-brd)

    *add Phenom*

    335x1(2-brd)
    365x2(no boards/no touch)



    Flat DB press

    60'sx10
    70'sx23(PR?)


    Narrow grip bench

    185x1
    185x5
    185x10



    We switched the mat out that is underneath our bench and it wasn't wide enough for me to get my normal setup. Therefore my arch sucked and I wasn't feeling too great. I just stopped after the one workset.


    I've been really half-assing(at best) my shirt work since the meet. That will change from here on out. I want to have myself prepared to bench 400 in October.
    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. #1612
    Senior Member Sidior's Avatar
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    Chris your squatting is always impressive. Nice benching as well in here.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  13. #1613
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Sidior View Post
    Chris your squatting is always impressive. Nice benching as well in here.
    Thanks mang


    I went in tonight with no real plan other than to make myself not deadlift. I stuck to that plan, but everything I did was basically useless. I almost killed myself trying to squat raw and then I just did a few sets of box squats with the SSB and did a zercher off the pins up to 405. We did get the GHR bench back in the gym though so I will start using that twice a week again.

    My goal for this weekend is to plan out my next 8 weeks of training. The meet I'm doing is 9 weeks away. I can't do the Asylum meet because my brother is getting married that weekend and I am the best man. So, I am doing the IPA meet in Pennsylvania that is the following week.


    On a side note, I was accepted into the Ironworkers Apprentice program. It is not due to start until next summer, but I may be able to go to work sooner than that. This is big for me because this is a much higher paying job than where I currently am and it means I may actually be able to stay on Long Island and not have to live in a box. Even as an apprentice I will be getting a large pay raise from what I make now and once I pass the apprenticeship(3 years) I will be making much more money. SO at least things are looking good in that aspect of my life.
    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. #1614
    Wannabebig Member
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    Quote Originally Posted by Chris Rodgers View Post
    Spero DB rows(on back extension)

    40'sx12
    60'sx12x2 sets

    Is this one named after Lenny? Where did he disappear? Congrats on the apprenticeship. Extra dough is always nice. My aunt and her family live in Bethpage, are you anywhere near?

  15. #1615
    GFH Lones Green's Avatar
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    great news about the job man, best wishes.
    23 years old
    6'3, 308 lbs

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

  16. #1616
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Ripe1 View Post
    Is this one named after Lenny? Where did he disappear? Congrats on the apprenticeship. Extra dough is always nice. My aunt and her family live in Bethpage, are you anywhere near?
    Yea, he started doing them one day in the gym and they are nasty. I'm sure he stole them off someone else, but to me they are Spero rows. He has a new job and works ridiculous hours. I have a feeling when his schedule gets more normal we will see him back. He's a great training partner and awesome to hang around. I live in Suffolk County, probably about 30-40 mins East of Bethpage. The gym we train at is another 25-30 mins east of where I live.

    Quote Originally Posted by lonesXedge View Post
    great news about the job man, best wishes.
    Thanks bro!
    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. #1617
    Senior Member littleman19's Avatar
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    hey chris, i got the briefs on in record time today, ~4 minutes. the first time i put them on i thought, fcuk i should have gone with the 40. i'm glad now i got the 38 instead. i get amazing support out of the bottom with them, i squatted 420 today . i just wanted to say thanks again for the briefs and helping me out.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  18. #1618
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by littleman19 View Post
    hey chris, i got the briefs on in record time today, ~4 minutes. the first time i put them on i thought, fcuk i should have gone with the 40. i'm glad now i got the 38 instead. i get amazing support out of the bottom with them, i squatted 420 today . i just wanted to say thanks again for the briefs and helping me out.
    That's awesome man! That's usually how it is. Takes a few sessions to break them in a bit.


    Last night we went out and partied hard for one of my buddies bachelor parties.

    Beer- good
    Tequila- bad
    Jaeger- bad
    Beer- good
    Strippers- very good
    Russian Strippers- better


    Good times.
    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. #1619
    THE FRIDGE! thewicked's Avatar
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    looking solid big daddy! keep it up!
    Proud to be sponsored by APT prowriststraps.com

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

  20. #1620
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks man.


    8/18
    Bench assistance


    Bench press

    95x5
    135x3
    185x5
    195x5
    205x5x3 sets


    Flat DB press

    75'sx5
    90'sx8x3 sets


    Kaz press(Smith)

    5 sets of 8-10


    1-arm DB laterals

    2 sets of 12(left shoulder politely asked me to stop)


    Curls

    4 sets of 8-15


    Treadmill- 1 mile(half flat/half steep incline)


    When I started warming up today everything felt real heavy. I was kinda expecting to feel a little weak after my 10 hour drinking fest on Saturday night. Once I got to the worksets it wasn't too bad though. I decided to go with a 5x5 scheme on the bench instead of speed work. I'll see how I feel with that after a few weeks and decide to keep it or not.


    Tomorrow I will squat and pull in full gear. I already have the numbers planned out as part of my 8 week program.
    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. #1621
    Gaglione Strength Chris Rodgers's Avatar
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    8/19
    SQ/DL


    Squat(Single ply briefs/Inzer canvas)

    415x1

    *add belt/straps up from here*

    505x1

    *knee wraps*

    605x1.5xgarbage
    605x3xslightly less garbage


    Sumo deadlifts(single ply briefs/T-Rex)

    335x1

    *add belt/straps up from here*

    425x1
    475x6(PR)


    GHR

    3 sets of 10


    Abs on GHR

    4 sets



    I wanted to use the tighter canvas tonight and the only way that could happen is if I used single ply briefs. This canvas is much tighter in the middle, but also much tighter in the legs(purple legs). My goal was to do one solid set with 605 for 3-5 reps. The first set went to crap and the bar slipped all over the place. I lost it on the way up with the second rep and they had to take it. Took it out again, but I changed some things. I made my belt tighter, loosened the straps and went back to my old thumbless grip(as opposed to the pinkyless grip I had been trying). It felt better on my back, but I felt unstable as I got a few inches from parallel. I think I feel better with the Metal briefs on so next time I will use them with the looser canvas. That being said I still managed 3 "ok" reps.

    Then I pulled and it went much better. I pulled a strong set of 6. I have been hitting a lot of deadlift PR's lately both for reps and singles in all ranges of gear and styles(sumo and conventional). If I am not due for a meet PR now, I don't know when I ever will be.


    I have video of the lifts and will post them later in the week. The squats aren't anything great to look at, but I'll post them so you can make fun of me. The deadlift was good though. Upper back work will be done during tomorrow's session.


    PS- GHR is back and my hamstrings are crying
    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. #1622
    GFH Lones Green's Avatar
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    Knoxville, TN
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    nice triple CR.
    23 years old
    6'3, 308 lbs

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

  23. #1623
    Gaglione Strength Chris Rodgers's Avatar
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    Thanks Lones


    8/20
    More assistance


    Narrow grip bench(flat back)

    95x5
    135x5
    185x5
    195x5
    205x4
    185x10


    1-arm DB row

    60x6
    90x5
    120x10
    100x15


    Chins(UH)

    BWx10
    BWx8x2 sets


    BB rows(UH/done between sets of chins)

    135x10
    185x8x2 sets


    Dips

    BWx12x2 sets


    Rear delt laterals/face pulls

    4 total sets of 12-15


    Treadmill- .75 miles


    Nothing special, just doing 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

  24. #1624
    East End Barbell rob spitzner's Avatar
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    nice sumo pr

  25. #1625
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by rob spitzner View Post
    nice sumo pr
    It wasn't as impressive as Todd's concentration hammer curls, but I'll take it.


    8/21
    More stuff


    Box squat(parallel/raw/no belt)

    135x5
    185x5
    225x5
    275x5


    Back extension

    BWx15x2 sets


    Abs

    7 total sets


    Hip abductions machine

    3 sets


    Yay, stuff. Tomorrow I plan to do some floor presses with chains and either some raw board work or lockouts.
    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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