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Thread: CR's Powerlifting Journal

  1. #3801
    Gaglione Strength Chris Rodgers's Avatar
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    5/30
    Bench/DL

    Paused Bench Press

    265x2x2 sets
    275x2x2 sets

    Paused w/Slingshot

    300x3x3 sets

    *Slingshot off*

    Paused Bench Press

    240x4x2 sets

    *3 second pauses*

    230x2x2 sets


    Deadlifts

    Bunch of singles with 405, up to 495 off a low block. Wasn't feeling it at all so shut it down.

    Face pulls w/bands

    4 sets of 15


    It's been a long/hard week. Definitely felt it today. The bench work was very tough, everything felt heavy and slow. I still managed to hit all the prescribed sets/reps. After that my body wanted nothing to do with deadlifts.
    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. #3802
    Gaglione Strength Chris Rodgers's Avatar
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    6/2
    SQ/Bench @ Gaglione Strength

    Squat(Belt)

    335x1

    *wraps*

    425x1
    465x1
    505x4(PR

    Paused Bench Press

    270x2
    245x3x2 sets

    *3 second pauses*

    230x2x2 sets

    DB laterals

    4 sets of 12


    Played softball yesterday morning and did a lot of running. Today my legs were really sore so I didn't expect much. My warmups felt strong though so I decided to go for a PR. My technique was a little sloppy for me, but I still managed to do a strong set. This is my projected opener and I owned it on a day I didn't feel 100%. Just under 6 weeks to go.


    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. #3803
    Gaglione Strength Chris Rodgers's Avatar
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    6/3
    SQ/Upper back

    Reverse Band Squat

    *One set of Monster Minis and One set of Minis choked/Tested to -65 at the bottom*

    *Belt*

    405x1

    *wraps*

    495x1
    565x1
    590x1(PR)

    BB Rows

    135x10
    185x10
    225x10
    275x8
    235x10

    OH Lat Pulldowns

    5 sets of 10


    First time doing this setup so it's a technical PR. Biggest weight I have ever handled Raw and it seemed like I had a bit in the tank. Back to back PR days.


    Last edited by Chris Rodgers; 06-03-2014 at 08:34 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

  4. #3804
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
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    6/5
    Bench/DL

    Paused Bench Press

    250x2
    270x2
    280x2(Matches PR)

    *Slingshot Paused*

    290x2x3 sets

    Paused Bench Press

    245x4x2 sets

    *3 second pauses*

    230x2x2 sets


    Sumo Deadlift w/Chains(Hybrid stance/Belt)

    505x1
    505+40 lbs CHx1
    505+80 lbs CHx1
    505+100 lbs CHx1
    505+120 lbs CHxmiss(just above knees)
    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. #3805
    Gaglione Strength Chris Rodgers's Avatar
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    6/6
    SQ

    Squat(Belt)

    335x1

    *Wraps*

    425x1
    475x1
    505x1

    *Wraps off*

    405x5(PR)

    Chins

    4 sets of 8
    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. #3806
    Gaglione Strength Chris Rodgers's Avatar
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    6/7
    Bench/SQ

    Paused Bench Press

    250x2
    270x3(PR)
    245x5x2 sets

    *3 second pause*

    230x3x2 sets

    Squat(No belt)

    325x1
    365x1
    380x1(5 lb PR W/no belt)

    Chins

    3 sets of 10

    Face pulls

    3 sets of 15

    Band pull aparts

    3 sets of 15

    BB curls/Hammer Curls/Reverse Curls

    1 set of each
    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. #3807
    Gaglione Strength Chris Rodgers's Avatar
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    6/9
    Bench/SQ @ Gaglione Strength

    Paused Bench Press

    250x2
    270x2
    280x1
    290x1

    *Slingshot Paused*

    290x3x3 sets

    Paused Bench Press

    250x3x2 sets

    *3 second Pauses*

    240x3x2 sets


    Squat(Belt)

    335x1

    *wraps*

    425x1
    465x1
    505x1

    DB Laterals

    4 sets of 12
    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. #3808
    Gaglione Strength Chris Rodgers's Avatar
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    6/10
    SQ/DL

    Squat(Belt)

    335x1

    *wraps*

    425x1
    475x1
    515x1

    *Add reverse mini bands choked ~ -20 at the bottom*

    555x1(PR)

    Deadlift(Belt)

    455x1
    505x1
    535x1
    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. #3809
    Gaglione Strength Chris Rodgers's Avatar
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    6/12
    Bench/DL @ Gaglione Strength

    Paused Bench Press

    250x2
    270x3
    250x4x2 sets

    *3 second pauses*

    240x3x3 sets

    Conv Deads vs. Quad Monster Minis on Platform(Belt)

    225x1
    275x1
    315x1
    355x1

    Conv. Block Pulls(~3-4" Blocks/Belt)

    405x1
    495x1
    550x1
    600x1

    Rear Delts w/Bands

    4 sets of 12


    600:

    Last edited by Chris Rodgers; 06-13-2014 at 09:05 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

  10. #3810
    Gaglione Strength Chris Rodgers's Avatar
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    6/13
    Bench@ Gaglione Strength

    Paused Bench Press

    250x2
    270x2
    280x2
    250x5x2 sets

    *3 second pauses*

    240x3x3 sets


    Had to do bench sessions on back to back days because of how my schedule worked this week. Not ideal, but I still made all my reps.
    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. #3811
    Gaglione Strength Chris Rodgers's Avatar
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    6/14
    SQ @ The Long Island Fit Expo

    Squat(Belt)

    335x1

    *wraps*

    425x1
    465x1
    505x4


    Felt like crap but grinded through it. Gaglione Strength had a booth setup and we had some strength demonstrations. I was happy to be a part of it for my team and do an exhibition lift.
    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. #3812
    Gaglione Strength Chris Rodgers's Avatar
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    6/16
    Bench/SQ

    Paused Bench Press

    250x2
    270x2
    280x2
    290x1

    Paused w/slingshot

    300x3x3 sets

    Paused Bench Press

    255x3x2 sets

    3 second Pauses

    245x2x2 sets

    Squat(Belt+wraps)

    325x1
    415x1
    505x1
    530x1
    545x1(5 lb PR)


    Felt beat up coming in from this weekend, but I cant train tomorrow so I pushed my squat even after a full bnch workout. I think fresh at the meet I should be good for 555 -560 on a third attempt.
    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

  13. #3813
    Gaglione Strength Chris Rodgers's Avatar
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    I have been lazy updating, but I was training hard going into the meet. I came into the meet a little lighter than planned and it was a rough one to get through with the heat, but I still managed a few PR's so I can't cvomplain too much. Still have a long way to go to where I think I should be @181.

    7/12
    RPS Heatwave

    181 Open Raw Modern(BWT 177.4)

    Squat

    1st- 500 No good(2 reds for depth)
    2nd- 520 Good(5 lb Meet PR) https://www.youtube.com/watch?v=BBvZPR7-bk0
    3rd- 535 Good(20 lb Meet PR) https://www.youtube.com/watch?v=HTxLZ_81Sic

    Bench

    1st- 285 Good https://www.youtube.com/watch?v=neb-o6_TH2Y
    2nd- 300 Good(5 lb Meet PR/GRINDER) https://www.youtube.com/watch?v=orUj1AsEe9Q
    3rd- 305 miss(Should have passed)

    Deadlift

    1st- 530 Good https://www.youtube.com/watch?v=xF55JRNei_A
    2nd- 565 Good https://www.youtube.com/watch?v=C1uhWt1yuoc
    3rd- 585 Miss(This was flying towards lockout and my right hand opened up and I dropped it) https://www.youtube.com/watch?v=Oacx3fZEIAg


    1400 lb Total(25 lb 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

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