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Thread: CR's Powerlifting Journal

  1. #2026
    Senior Member AlMohr's Avatar
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    Seems things didn't go the way you wanted but you totaled nonetheless and seems it was somewhat of a learning experiance. So it's a Good meet in my book. Good job

  2. #2027
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    CR, it was good to see you at the meet

    I can see what you meant about those Ace Pro briefs - I spent FOREVER getting them on, and when I did, 405 barely moved hahaha

    Told you they were gangsta!

    Quote Originally Posted by AlMohr View Post
    Seems things didn't go the way you wanted but you totaled nonetheless and seems it was somewhat of a learning experiance. So it's a Good meet in my book. Good job
    One day I will put it all together.


    2/10
    SQ/DL


    SSB box squat

    155x3
    245x3

    *add Ace suit straps down*

    335x3
    395x1

    *add belt*

    435x1
    435x5


    Conventional deadlift on Jump stretch platform(Raw)

    *all sets done against quad minis*

    135x1
    225x1

    *add belt*

    275x1x6 sets(short rest)


    Dimel deadlifts on jump stretch platform

    *done against quad minis*

    135x20


    GHR

    4 sets 40 total reps



    Felt pretty good today. The SSB kicked my ass and my hammies are torn up from all the other stuff. I will do upper back and ab work tomorrow.
    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. #2028
    Gaglione Strength Chris Rodgers's Avatar
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    2/11
    Assistance


    Barbell rows(OH)

    135x8
    185x8
    225x8
    245x8


    Seated cable rows(Neutral grip)

    3 sets 8-10 reps


    Standing high cable pulls

    4 sets of 12


    Chins

    BWx15(UH)
    BWx10(OH)


    DB press

    40'sx30(flat)
    40'sx20(slight incline)


    Rotators

    3 sets of 12-15


    Curls

    2 sets of 12


    Abs

    3 sets of 12



    Tomorrow I rest and then Friday I'm 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

  4. #2029
    Body by 4th Meal Big o Boy's Avatar
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    rows are looking good man. Good luck in the shirt. I'm trying to get in mine this Friday as well.
    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

  5. #2030
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Big o Boy View Post
    rows are looking good man. Good luck in the shirt. I'm trying to get in mine this Friday as well.
    Ended up being a non-shirt day.

    2/13
    Bench


    Bench press

    135x3
    185x1
    225x1
    250x2(PR?)
    225x5
    135x25(pec groove)


    BB ext to the chin

    3 sets of 12


    Rolling DB ext

    3 sets of 15


    Tricep Pushdowns w/bands

    2 sets of 15



    Yippee. Since I went easy tonight, I think I will get gangsta on my assistance work tomorrow. I'll see how I feel manana.
    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

  6. #2031
    Body by 4th Meal Big o Boy's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Ended up being a non-shirt day.
    same here... funny how that happens.

    250x2 raw, nice job.
    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

  7. #2032
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Big o Boy View Post
    same here... funny how that happens.

    250x2 raw, nice job.
    Thanks broski.


    2/14
    Assistance


    High rack pulls(conv./raw/no belt/bar resting on top of knee cap)

    135x6
    225x6
    315x6
    405x3
    495x3
    585x8(PR)


    Chins(UH)

    BWx12x2 sets


    Chest supported machine rows

    3 sets of 10


    High cable rows

    3 sets of 12


    Stiff-legged sumos(raw /no belt)

    135x5
    225x5
    315x10


    Leg curls

    2 sets of 10


    Abs

    5 sets of 10-12


    Bench press(pec groove)

    95x40


    My back is smoked! The set w/585 was rough. This upcoming week will be my heavy week of training. I will most likely hammer some band work and then the following week I will ease off for 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

  8. #2033
    Token Canadian Cricket_Fire's Avatar
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    Good to see your hitting those rack pulls.. maybe next meet you'll bother to finish the deadlift eh?

    I was hoping my parents got video of your final deadlift so I could do a "How not to Finish a Deadlift" tutorial - you'd be the example for conventional, and my last pull would be the sumo example hahaha

  9. #2034
    Senior Member Sidior's Avatar
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    585x8? That is sick man! Real nice assistance workout. Have you found going that heavy with assistance lifts having any negative effects on your primary squat and deadlift days?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  10. #2035
    Body by 4th Meal Big o Boy's Avatar
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    Huge pulls man! Bet those 8 reps were makin a bunch of noise in your rack. lol.
    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

  11. #2036
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Good to see your hitting those rack pulls.. maybe next meet you'll bother to finish the deadlift eh?

    I was hoping my parents got video of your final deadlift so I could do a "How not to Finish a Deadlift" tutorial - you'd be the example for conventional, and my last pull would be the sumo example hahaha
    Haha, that woulda been funny...eh?

    Quote Originally Posted by Sidior View Post
    585x8? That is sick man! Real nice assistance workout. Have you found going that heavy with assistance lifts having any negative effects on your primary squat and deadlift days?
    Thanks broski. I dunno, I just go heavy all the time. It's probably not smart, but I like it. Overtraining is for pussies.

    Quote Originally Posted by Big o Boy View Post
    Huge pulls man! Bet those 8 reps were makin a bunch of noise in your rack. lol.
    Haha, I tried to control them as best as possible. Some old-timer gave me a nod after the set and said nice work.


    2/16
    Bench assistance


    Close grip bench

    135x3
    185x3
    205x3
    225x3x2 sets
    190x10


    Bench press(pec groove)

    135x10
    155x10
    175x10


    Clean and Push press(1 clean per set)

    95x3
    135x3
    160x3
    185xmiss(got the clean, no press)
    135x12(PR/push press only)


    Tate presses

    2 sets of 12


    Rolling DB ext(~40 secs rest)

    4 sets of 12


    Rear delts/rotatoes

    5 sets of 12


    Saturday night was another night of consuming mass quantities of Captain Morgan's. Met a new girl and had a great night. Went to sleep @ 8:00 A.M. Sunday. Good times. Felt good today surprisingly. For some reason I just couldn't unrack weights though. 225 was like a max-effort unrack. The 190 set felt easy, but I slammed under the hooks on the 5th rep and had to readjust to finish the set. Definitely cost me a few reps. I think 185 is the most I ever cleaned. It was ugly. I actually missed it halfway up...put it back down and just muscled it up. Once I had it up I tried to push it twice and just couldn't lock it out. I am definitely getting better at these and my shoulders are still feeling good.


    Tomorrow I plan to do some gangsta top-end work for SQ/DL.
    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. #2037
    GFH Lones Green's Avatar
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    Nice work as of late C!
    23 years old
    6'3, 308 lbs

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

  13. #2038
    Senior Member ehubbard's Avatar
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    CR,

    Those rack pulls are nasty. I think I would have trouble doing 8 reps at that height.

    Do you guys have a squat crew on Saturday's?

  14. #2039
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Nice work as of late C!
    Thanks brosef!

    Quote Originally Posted by ehubbard View Post
    CR,

    Those rack pulls are nasty. I think I would have trouble doing 8 reps at that height.

    Do you guys have a squat crew on Saturday's?
    Thanks Eric. I train by myself on Saturday, but I think some of the guys train there on Saturday. I would post in Bernor's journal and ask him.


    2/17
    Heavy SQ/DL


    Reverse band squats(2 sets of doubled minis/Full deload at lockout/~100 lbs off at bottom)

    255x2
    345x1

    *add Ace briefs*

    485x1

    *add belt*

    575x1

    *add canvas straps up*

    635x1

    *add knee wraps*

    715x1
    775x1(PR/first time with this setup)


    Conventional deadlift on Jump Stretch platform

    *all sets done with one set of quad minis*

    135x3
    225x1

    *add T-rex straps up/belt*

    335x1
    415x1(PR)
    375x4(PR/touch and go reps)


    Dimel deadlifts on JSP

    *1 set of quad minis*

    145x20


    GHR

    4 sets 44 total reps



    Pretty gangsta day. I was happy to handle some heavy weights in the squat and on the bad pulls. CR has his CNS back up to lumberjack level. I should be good to go at the meet in 2 1/2 weeks. Hopefully I have no problems making weight and rehydrating. Videos to follow.
    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. #2040
    GFH Lones Green's Avatar
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    Insane squats!
    23 years old
    6'3, 308 lbs

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

  16. #2041
    Token Canadian Cricket_Fire's Avatar
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    Huge squats there CR!

    How do the banded dimel deads feel? I'm planning on starting to work them too.. anything I can add bands to can only be a good things hahaha

  17. #2042
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Insane squats!

    Thanks buddy!

    Quote Originally Posted by Cricket_Fire View Post
    Huge squats there CR!

    How do the banded dimel deads feel? I'm planning on starting to work them too.. anything I can add bands to can only be a good things hahaha
    Only the second week I did them, but both times my hammies got absolutely rocked. I think they are worth a try.
    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. #2043
    Body by 4th Meal Big o Boy's Avatar
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    Crazy squat bro! How'd that 775 feel on the unrack? My back popped when I unracked 700 the other day... that couldn't have been good. lol.
    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

  19. #2044
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Big o Boy View Post
    Crazy squat bro! How'd that 775 feel on the unrack? My back popped when I unracked 700 the other day... that couldn't have been good. lol.
    It's weird, the warmups felt kinda heavy on my back, but I handled the 775 surprisingly well.
    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. #2045
    Gaglione Strength Chris Rodgers's Avatar
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    2/18
    Assistance


    Chins

    BWx10x4 sets


    BB rows

    135x10(5 reps OH/ 5 reps UH)
    185x10(same)
    225x10(OH)
    225x10(UH)


    1-arm DB rows(no straps)

    60x8
    90x10/8/6(done back and forth between arms as one straight set...this is my cardio)


    Hang cleans(these suck)

    95x3
    135x3x2 sets


    Rear delts/Rotatoes/Scapula work

    8 sets 10-15 reps


    Curls

    3 sets 10-15 reps


    I'm so Yoked it's not even funny.


    Friday I will get back in the shirt and hopefully not suck.
    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. #2046
    Wannabebig Member
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    well maybe yu should train saturday so I could help you not suck hmmmm...

    CT

  22. #2047
    Gaglione Strength Chris Rodgers's Avatar
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    2/20
    Bench

    Bench press

    135x3
    185x1
    225x1

    *3-brd*

    275x1

    *add super phenom/no boards*

    365x2(no touch)
    385xmiss(almost fell off the bench trying to lock it, lol)
    315x4(last rep touched)

    *shirt off*

    135x27


    Rolling db ext

    4 sets of 10-15

    Band pushdowns

    1 set of 20


    Just to make myself feel better, I will compile a list of excuses.

    1.The bench was too slippery
    2.I'm weak
    3.The platform is too slippery
    4.The bench pad is slanted
    5.I suck at benching
    6.Did I mention our bench sucks?


    The weights all felt good in my hands, I just had setup issues. I pray that we get a new bench someday....
    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. #2048
    EAST END BARBELL. lenny spero's Avatar
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    Quote Originally Posted by Chris Rodgers View Post

    Just to make myself feel better, I will compile a list of excuses.

    1.The bench was too slippery
    2.I'm weak
    3.The platform is too slippery
    4.The bench pad is slanted
    5.I suck at benching
    6.Did I mention our bench sucks?


    The weights all felt good in my hands, I just had setup issues. I pray that we get a new bench someday....
    let me add a few more excuses..
    #1..who cares about bench you set a sick squat pr earlier in the week,,
    #2,,,who cares bench is for bungholes.
    APF ELITE @220- 1887
    APF ELITE @198- 1785
    GODS ARMYUNDEFEATED.
    http://www.youtube.com/user/lenny00spero
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  24. #2049
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by lenny spero View Post
    let me add a few more excuses..
    #1..who cares about bench you set a sick squat pr earlier in the week,,
    #2,,,who cares bench is for bungholes.
    Haha, thanks buddy.


    2/21
    Assistance


    High rack pulls(conv/raw/no belt/bar resting on top of kneecaps)

    135x6
    225x6
    315x6

    *DO w/straps*

    405x3
    495x3
    605x5(PR)


    Seated cable rows

    2 sets of 10(UH)
    2 sets of 6(neutral)


    Face pulls

    4 sets of 12


    Chins(done with legs straight out in front)

    BWx8x2 sets


    Leg curls

    3 sets of 10


    Abs

    4 sets of 10-15


    Pushups

    BWx25x2 sets


    Do work son. It's Saturday, time to drink some Captain.


    I want to say congrats to two of my training partners who kicked ass this weekend at an IPA meet on Pennsylvania. The Bus Driver hit his first official 600 lb bench@220(weighed 210). He is like 100 years old, freak show! Then my chubby, Amish-Puerto rican powerlifting buddy, Dominguez, hit 610-400-540 in single-ply gear for a big PR total. Good work peeps!
    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

  25. #2050
    Gaglione Strength Chris Rodgers's Avatar
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    Top set of squats from Tuesday

    775x1 reverse band squat(2 sets of doubled minis). They took off ~100 at the bottom and pretty much nothing at lockout.


    Video
    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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