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Thread: CR's Powerlifting Journal

  1. #2276
    Body by 4th Meal Big o Boy's Avatar
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    Nice assistance work, Chris. Keep us in the know on your weight prep. I'm likely going to follow suit this november for the 181s.
    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

  2. #2277
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Fighter_15 View Post
    When you cut weight does your strength diminish a lot? The reason I am asking is because I am about 176 in the morning when I weigh myself and I would kind of like to cut down to 165 for my first meet in about 5 weeks. Also, what's the best way that has worked for you to cut weight?
    It depends on the person, how much/quickly they cut, and how quickly they rehydrate. If you end up weighing less on the platform, you will most likely feel weaker and not perform at your best. The main thing that most people suggest is to try and drop all the weight as close to your weigh-in as possible(like in the last 24 hrs). I weigh in Friday morning, What I am doing is loading up on water/sodium for a few days and then cutting my water in half on Wednesday. Then Thursday I will drink no water(maybe just a sip here and there) and eat very little(just enough to keep me going) and monitor my weight throughout the day. Since I am not dropping a ton of weight I will sweat out only if necessary(sauna, hot baths, whatever). Worst case scenario you can do that again in the morning if you didn't make weight yet and also you can spit out a lb or so(I just carry a cup around and put a sweet tart under my tongue and spit for like an hour). After weigh-ins you will consume more liquids and food than you ever imagined for the next 24 hrs. You want to rehydrate quickly. Lots of things like Gatorade, pedialyte, waxymaize and I dilute everything with water(usually 50/50). Like I said though, it's very individual to each cut. Sometimes you will feel the same, sometimes you will feel like crap. You gotta try it to see. Good luck!!


    Quote Originally Posted by Big o Boy View Post
    Nice assistance work, Chris. Keep us in the know on your weight prep. I'm likely going to follow suit this november for the 181s.
    Thanks man! I will update later in the week!
    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. #2278
    Risk10k Clifford Gillmore's Avatar
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    I'm looking forward to seeing how you go with the meet Chris, is anyone taping?

  4. #2279
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Risk10k View Post
    I'm looking forward to seeing how you go with the meet Chris, is anyone taping?
    Someone will be taping. We have a lot of our young, mostly teenage lifters competing and some of our older guys as well. They should be taping all day.


    6/2
    Last session of any sort before the meet


    Dips

    BWx15x4 sets


    Chins

    BWx8x4 sets(2 sets OH/2 sets UH)


    Cardio- ran 1 mile


    Should have a little over 24 hours of drinking water and peeing left and then I will see where my BW is at. Had the cute girl at the gym show me how to use the sauna(I'm sure I could have done it myself, but hey she's cute). So I will use that most likely Friday morning before weigh-ins if necessary.


    I will have to see how I feel on Saturday, but will likely be opening up in the neighborhood of:

    SQ: 640ish
    BE: 370ish
    DL: 500ish


    2nd attempts will be PR attempts @165. I think those numbers are all conservative, I just hope I can touch in the bench...oh and lock it out, lol.
    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. #2280
    Token Canadian Cricket_Fire's Avatar
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    Good luck at the meet bro

    http://www.youtube.com/watch?v=nMQTp9GBqdM
    I'm weak now, but not for long

  6. #2281
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Haha, thanks Keenan!


    Weighed in this morning @ 165.2 lbs. I just weighed myself again, just over an hour later and I was 173.0. I have had almost a gallon of Gatorade dilluted in water, 1 protein shake, a snickers bar and a bunch of Twizzlers. Now I am going to go to IHOP with my girl and eat my first real meal. I'll check back later with my new bloated weight!
    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

  7. #2282
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Haha, thanks Keenan!


    Weighed in this morning @ 165.2 lbs. I just weighed myself again, just over an hour later and I was 173.0. I have had almost a gallon of Gatorade dilluted in water, 1 protein shake, a snickers bar and a bunch of Twizzlers. Now I am going to go to IHOP with my girl and eat my first real meal. I'll check back later with my new bloated weight!
    I'd like to see you at, well, at LEAST 200lbs by then end of the day


    Great job with the fluid cut.

  8. #2283
    Gaglione Strength Chris Rodgers's Avatar
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    The meet, as usual, didn't go as well as I hoped. Like I said I made weight @165 and I ended up hitting a small total PR, but I was overall dissapointed with my effort and my inability to fix things I know I suck at.


    Squat:
    1st- 640...good
    2nd- 680...not good, but passed 2 to 1
    3rd- 700...missed


    Bench:
    1st- 370...miss and shirt ripped in the bottom(armpit)
    2nd- 370...good(switched shirts)
    3rd- 385...miss didn't flare fast enough and went towards my face


    Deadlift:
    1st- 505...good
    2nd-550...miss(just above the knees)
    3rd-550...miss(literally an inch from locking)


    Total- 1555


    My opener squat felt easy...thought it might lead to a good day. Not so much. I unracked the second squat too high on my back and was all out of the groove. I grinded it up nice and ugly and somehow got it passed 2 to 1. I didn't see video, but I felt I cut it high. Oh well.....So I still suck at benching and I still can't lock out a deadlift. I have nobody to blame for either of those things but myself and it is pathetic that I can't bench over 400 lbs or pull over 550 by now. I am still hammering weights off the floor and I just can't pull through the top. It is ridiculous!!
    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. #2284
    Token Canadian Cricket_Fire's Avatar
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    Sucks the meet didn't go as well as you'd hoped, but any total pr is a good one . I can completely understand what you're saying about bench & deadlift lockout haha

    p.s. you need to change your sig
    I'm weak now, but not for long

  10. #2285
    Risk10k Clifford Gillmore's Avatar
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    Sucks about the meet Chris, still 15lbs is 15lbs. It would be cool to see you 700/400/550 though!

  11. #2286
    Senior Member ehubbard's Avatar
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    Suck about the meet. But a PR is a PR. Now back to 181????

  12. #2287
    GFH Lones Green's Avatar
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    Great job at the meet Chris, even though you were disappointed with your performance. Its never enough, thats the attitude you gotta have.
    23 years old
    6'3, 308 lbs

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

  13. #2288
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Sucks the meet didn't go as well as you'd hoped, but any total pr is a good one . I can completely understand what you're saying about bench & deadlift lockout haha

    p.s. you need to change your sig
    Friggin lockouts!!

    Quote Originally Posted by Risk10k View Post
    Sucks about the meet Chris, still 15lbs is 15lbs. It would be cool to see you 700/400/550 though!
    Those are the lifts I believe I am capable of, just gotta put it together.


    Quote Originally Posted by ehubbard View Post
    Suck about the meet. But a PR is a PR. Now back to 181????
    No idea Eric. I will just keep training hard and see where my bodyweight goes.

    Quote Originally Posted by lonesXedge View Post
    Great job at the meet Chris, even though you were disappointed with your performance. Its never enough, thats the attitude you gotta have.
    Thanks man.


    6/8
    Bench assistance


    Speed bench

    175x3x9 sets
    195x1x2 sets


    Bench press(pec groove)

    135x20x2 sets


    Rolling DB ext(short rest)

    25'sx12x4 sets


    Tricep pushdowns

    2 sets of 10


    Plate loaded lat pulls(short rest)

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


    Seated DB laterals

    2 sets of 12


    Face pulls

    2 sets of 15



    Wicked tendonitis acting up from having 630, 680 and 700 on my back on Saturday. Aside from that, I got a bunch of work done in a short period of time. I think I am going to try and keep my assistance day like this for this training cycle and see how it goes.
    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. #2289
    Gaglione Strength Chris Rodgers's Avatar
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    I was still feeling beat up from the meet on Tuesday. Went down to see the new East End Barbell for the first time. It's freakin sweet!! I am still trying to figure out exactly how I will train this cycle. I think I have an idea, but my schedule is a little messed up this week. Next week I should be on the right track. This was Tuesday's session.


    6/9
    Deadlifts


    Sumo deadlifts

    135xbunch
    225x1x3 sets
    315x1x2 sets
    405x1x4 sets

    *add T-rex suit bottoms/belt*

    405x1x4 sets


    SLDL(raw/no belt)

    315x10


    Band leg curls

    Green bandx20x3 sets


    Chins

    BWx10x3 sets


    Abs

    3 sets


    Just messin with some sumo to see if my knee would cooperate. Felt a little uncomfortable. I will probably stick with conventional for a while.
    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. #2290
    Gaglione Strength Chris Rodgers's Avatar
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    6/11
    Sq/DL


    SSB box squats(14"/raw)

    155x3
    205x2
    245x2x4 sets

    *add belt*

    245x2x2 sets
    295x2x2 sets


    SSB goodmornings w/bands(narrow/raw/no belt)

    *all sets done with two sets of minis doubled*
    *each rep done dead stop on pin just above belly button*

    65x3
    65x10x2 sets


    Band leg curls

    Green bandx20x2 sets


    Abs

    3 sets



    Hamstrings were still sore as hell from Tuesday. Did what I could and now they will probably feel torn tomorrow, lol. Messed with some GM's with just band tension without adding bar weight and although they kicked my ass I think I like them. I will try them again next time, maybe with some more bands. Tomorrow I will shirt bench.
    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

  16. #2291
    Gaglione Strength Chris Rodgers's Avatar
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    6/12
    Shirt bench


    Bench press

    135x3
    185x1
    225x1


    *add Phenom*

    I don't remember exactly what I did from here. I did a bunch of sets between 325 and 365. After the first few I was having some real bad wrist pain, so I decided to experiment and use a thumbless grip(I always use this raw, but never in the shirt). It really helped with the wrist pain and I ended up moving 365 real fast. I took 390 out afterwards and took it down, but had them take it because I was just too shot to push it. My tendonitis was acting up bad. Starting next week I am going to rest the day before my heavy bench so I will be fresher and I can focus on it. Hopefully after this cycle I will learn how to get more than 100 lbs out of a multi-ply 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

  17. #2292
    Gaglione Strength Chris Rodgers's Avatar
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    6/15
    Deadlifts


    Partial deadlifts(on 5.5" blocks/raw)

    135x3
    225x3
    315x3
    405x3

    *add belt*

    475x1
    525x3(PR)


    Deficit deadlifts(raw/no belt/3.5" platform)

    315x1
    365x1
    415x4(PR)


    Chins

    BWx10(OH)
    BWx10(UH)
    BWx10(5 OH/5 UH)


    Banged this session out pretty quick since I was having a barbeque with my family. Did each rep as a dead stop on the floor and managed a PR on each movement. I will continue these type of workouts on Mondays for at least a few weeks and work on moving these numbers up and I will also vary heights.
    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. #2293
    Senior Member Sidior's Avatar
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    Hey Chris, sorry I'm so late to the party but you still did an impressive job at the meet. I'm sure once you get your training fully sorted you will hit something nasty again.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  19. #2294
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Sidior View Post
    Hey Chris, sorry I'm so late to the party but you still did an impressive job at the meet. I'm sure once you get your training fully sorted you will hit something nasty again.
    Thanks Sid.


    6/16
    Bench assistance


    Speed bench

    175x3x9 sets


    Flat DB press

    70'sx5
    90'sx10x2 sets


    OH press

    95x5
    115x12


    Dips

    BWx25


    BB ext to chin

    75x10
    95x10x2 sets


    Rope pushdowns

    2 sets of 12


    Nothing too exciting today. Speed felt pretty good. Decent volume..mostly triceps.
    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. #2295
    Gaglione Strength Chris Rodgers's Avatar
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    6/17
    Lats/upper back


    Flat DB press

    30'sx20
    40'sx20


    Dips

    BWx20


    Chest and triceps were real sore so I just wanted to get some blood in there as they say(is there ever not blood in there? lol)


    Plate loaded lat pulls

    4 sets of 8-12


    BB rows(OH)

    133x8
    183x5
    203x5


    Kroc rows

    80x12
    110x12


    BB curls

    4 sets of 4-10


    Face pulls

    3 sets of 15



    I had a wickedly evil pump in my low back for this whole session so I didn't go too nuts on the rows. I have been messing around the last week and a half and I finally figured out what I want to do for the next 6 weeks of training before the push/pull so I will be more on target starting Friday(shirt bench).
    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. #2296
    Team Chesticles! Unholy's Avatar
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    Look at you, you beast! The Janitor is really moving some weight these days. I like that you bulked up a bit =)
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  22. #2297
    Token Canadian Cricket_Fire's Avatar
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    CR attending SSA Nations - yay or nay?
    I'm weak now, but not for long

  23. #2298
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Unholy View Post
    Look at you, you beast! The Janitor is really moving some weight these days. I like that you bulked up a bit =)
    Haha. Still tiny, so I still get the "how is that skinny bastard picking that up?" look when I deadlift @ Gold's.

    Quote Originally Posted by Cricket_Fire View Post
    CR attending SSA Nations - yay or nay?
    Should be Yay...to help. A lot of our lifters are supposed to be lifting there(lots of the teenagers, Chase, Bernor?, etc.)
    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. #2299
    Gaglione Strength Chris Rodgers's Avatar
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    6/19
    Bench/deadlift


    Bench press

    135x3
    185x1
    225x1
    245x1


    *add Phenom*

    335xno rep

    Had the spotter take it after the liftoff. Most of the guys couldn't come to the gym tonight and I just didn't feel right under the bar. Handoff just didn't feel right and I tried to adjust myself before the descent, but with no side spotters I didn't feel comfortable enough to continue.

    *shirt off/add 5-brd*

    225x11(close grip)
    225x15(pinky on rings)



    Conventional deadlifts

    135x3
    225x2
    315x1

    *add old skool Marathon suit/straps down/belt*

    405x1x2 sets

    *add 80 lbs of Chains*

    405x1
    455x1

    *straps up*

    485x1(PR?)


    Chins(OH)

    BWx5
    +40x5
    BWx18


    Standing cable rows w/spud strap thingy

    3 sets of 12


    Was dissapointed to not be able to shirt bench tonight, but maybe better to let my wrist have a heavy week off. The 485+Chains deadlift was a grinder, but I fully locked it after a bit and held it for a few. Wanted to try out some new gear for pulling this cycle. Wasn't overly excited with this suit...just found it in my pile, was a hand-me-down from somebody. I would love to try and pull in a good pair of briefs(like Metals) if I can get the legs up high enough to not interfere with the bar. I still think tight straps are not helping me at all with my lockout issues. I figure if I can get a little pop off the floor with some briefs than I might be able to lockout heavier weights without tight straps making it hard to get my shoulders back. Just a thought.
    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. #2300
    Body by 4th Meal Big o Boy's Avatar
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    I'm late, too... but nice job at the meet, bro. PR's a PR. I hear you with the deadlift lock-out... it's a bit of a mystery to me as well.

    Training looks good. The 485+chains lift is pretty nasty for not having much of a lock-out. 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

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