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Thread: CR's Powerlifting Journal

  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    CR's Powerlifting Journal

    Figured I'd start a new journal here. I have a meet in just over 2 weeks(Feb 14th). I have been maintaining my bodyweight at right around 153 for the past 6 weeks or so and I will compete @148 and hopefully rehydrate back up to at least 153. My goal is to squat 600+ and total Elite. Here are a couple of recent training vids and then I'll post my training from tonight's bench session.

    555 SQ@152:

    http://media.putfile.com/cr-squat


    515 DL@153

    http://www.youtube.com/watch?v=aBmzdSR9_r8
    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. #2
    Gaglione Strength Chris Rodgers's Avatar
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    Heavy bench

    Bench press(comp grip)

    1@095x5
    1@135x5
    1@185x3
    1@225x1
    1@235x1


    Add Ultimate Denim

    1@265x1
    1@285x1
    2@300x1(both touched/both easy)


    Floor Press(pinky on rings)

    1@135x5
    1@135+40 lbs chainx3
    1@135+80 lbs chainx3
    1@155+80 lbs chainx3
    1@175+80 lbs chainx1
    1@185+80 lbs chainx1


    Decline press(middle finger on rings)

    1@135x5
    1@185x5
    1@205x8
    1@225x4(shot)


    Lying Db ext- 3 sets



    Finally a good bench session. I just jumped right into the Ultimate today and it felt great. I did 4 singles in it and all of them had a great groove. The 285 was like 1" from touching. I was kinda hoping it would touch the way things have been going, but the 2 singles with 300 touched perfect and were both easy. I really didn't mess with the shirt at all, just pulled down the chest a little bit. It was easy to touch and they both popped good, the second even faster than the first. So, hopefully this will be my meet shirt as long as the next few sessions feel good.
    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. #3
    Who me? Chubrock's Avatar
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    OOHHHH ****. Chris starting back posting here. Ready to see you put up some crazy **** man.

    Fuck, fight, or hold the light.

  4. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Chubrock View Post
    OOHHHH ****. Chris starting back posting here. Ready to see you put up some crazy **** man.

    Thanks man. I hope I don't dissapoint.

    Man, I thought I was friggin tiny, but you have a good 4" of height on me. You must be a stick.
    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. #5
    sissy Bohizzle's Avatar
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    I read over at FI every once in a while and heard about ur group getting kicked out of the gym. Did u end up finding a new place to train with everybody? Looking forward to big numbers in here man, keep up the solid work.

    Andrew
    Do what needs to be done.

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  6. #6
    As I Am Paul Stagg's Avatar
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    Kicked out of Iron Island?

    Good to see you posting here again.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #7
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    sick stuff at such a light weight
    2000 or bust

  8. #8
    Gaglione Strength Chris Rodgers's Avatar
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    Actually, we had switched gyms. The drive to Iron Island was a pain for most of us. We were in this other gym for 6 months and the owner just flipped out one weekend and said we had to take all of our equipment out. Right away we found a place that gave us a big discount(because of all the new members we brought..over 25 I believe) and allowed us to move our stuff in. As long as we don't wreck the place, we are cool to stay for a while.

    We already freaked the people out with our squat suits and bench shirts...tomorrow is the first deadlift workout at the new place so I'm sure people will be staring, lol.


    On a side note, as I was about to do a set of bench tonight I told my boy Spero "Hey, look at Chris Mason over there pulling 225 like a bastard". Some guy, who was the spitting image of Chris(minus some muscle and perhaps chest hair, lol) was using our platform and nearly killing himself by misusing our deadlift jack. I went over and showed him how before he lost a finger. Funny stuff.
    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. #9
    Iron4Life
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    The freak is back...
    Can't wait to see the results Chris!!

  10. #10
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Man, I thought I was friggin tiny, but you have a good 4" of height on me. You must be a stick.
    You ****in dick. I'll remember that haha.
    Last edited by Chubrock; 01-30-2007 at 12:26 PM.

    Fuck, fight, or hold the light.

  11. #11
    Senior Member Sensei's Avatar
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    Good to see you back here. Good luck w. the meet prep and meet.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  12. #12
    Gaglione Strength Chris Rodgers's Avatar
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    1/30
    Heavy DL

    Note to self: If it ain't broke, don't fix it....dumbass.

    Deadlift(Sumo/Viking briefs)

    2@225x1
    1@315x1(add T-rex straps up)
    1@405x1(belt)
    1@495x1(easy)
    1@535xmiss(gay)

    (Switch to Hardcore as briefs/T-rex straps up)

    1@315x1
    1@405x1(belt)
    1@495xmiss(came forward)
    1@495x1(tightened belt...faster than the 495 earlier)
    1@545xmiss(stuck on my knee cap/too shot)



    SLDL(RAW/no belt)

    1@225x3
    1@315x1
    1@365x8(PR)


    Spero DB rows on hyper extension

    3@50'sx12



    I was dead by this point and it took far too long. I was kinda pissed at the misses, but it was my own fault. 3 weeks ago the full gear from the floor felt awesome, but I had to go and try different briefs. So, once I stopped being dumb, I got the right gear setup back. I will definitely use the hardcore/T-rex combo with a super-tight belt. The last 495 was a joke and it was like 2 minutes after I just missed it and I was pretty shot by then. For some dumb reason I put my head down when I grabbed the bar on the 545 and I got rounded over. I have to remember to keep it up. I jammed that off the floor real good, but it got stuck on my knee cap. No worries. After that I pulled a SLDL PR, so my strength is definitely up.


    If I feel ok on Thursday I'll put the Ultimate back on and do a few more singles.
    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. #13
    King Nothing ericg's Avatar
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    Nice stuff as usual Chris. I am sure you will be posting some records soon!
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  14. #14
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    some awsome numbers for your weight.
    how tall are you out of curiosity's sake?

  15. #15
    Do that voodoo that he do
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    Great to see you back, man!
    Be a man. Be awesome at it. Be proud of it. Beyond the Barbell

    "Borris is correct. That sounds logical if you ask me."
    -galileo

  16. #16
    Senior Member Sidior's Avatar
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    Sweet deal you found a solid combo for the gear. When you started equipped lifting did you hop right into the heavy stuff or start with some simple single ply stuff first?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  17. #17
    Gaglione Strength Chris Rodgers's Avatar
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    Eric- Thanks man. I hope you're right.

    Hawk- I'm 5'7"...so I am skinny as all hell, lol. If I had half your bench strength an elite total would be in the bag.

    Borris- Thanks, good to be hear. I have a lot of catching up to do with all these journals here. This place must have the biggest community of lifters who keep a steady journal.

    Sidior- My first suit was a single-ply Inzer Champion...about as bottom of the line as you can get. My first shirt was one of the higher level Inzer blasts, still about as good as a tight T-shirt. As I moved up I bought an Inzer hardcore, then I cut the straps off the champion and used it as briefs. A while later I got the Metal briefs and used them under the hardcore. This was all for around the first year and a half or so. Then I got my first canvas and never looked back on squat. For bench I used a few different poly's, but have had the same denim now for like almost 4 years. It's totally shot, but I just got an old training partner of mine's Ultimate denim and it seems to fit well. That is what I'm using for my meet.


    I think it is easier to learn with lesser gear, but if you plan to use the good stuff, be prepared for a completely different learning experience than the cheap, single-ply stuff.
    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. #18
    Who me? Chubrock's Avatar
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    I hate you I hate you I hate you, but damn do I respect you haha. I'm far more skinny than you, but I will catch up eventually.

    Fuck, fight, or hold the light.

  19. #19
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    excellent training for our top lightweight here on WBB
    2000 or bust

  20. #20
    Senior Member Sidior's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Sidior- My first suit was a single-ply Inzer Champion...about as bottom of the line as you can get. My first shirt was one of the higher level Inzer blasts, still about as good as a tight T-shirt. As I moved up I bought an Inzer hardcore, then I cut the straps off the champion and used it as briefs. A while later I got the Metal briefs and used them under the hardcore. This was all for around the first year and a half or so. Then I got my first canvas and never looked back on squat. For bench I used a few different poly's, but have had the same denim now for like almost 4 years. It's totally shot, but I just got an old training partner of mine's Ultimate denim and it seems to fit well. That is what I'm using for my meet.


    I think it is easier to learn with lesser gear, but if you plan to use the good stuff, be prepared for a completely different learning experience than the cheap, single-ply stuff.
    Thanks for the info. I actually just got a metal squatter (single ply) a little while ago and plan to begin training in that within a month. Figured it would be easier to learn.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  21. #21
    Senior Member Anthony's Avatar
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    Glad to see you back bro!!
    Facebook - BW166 SQ585 BP405 DL660 CL310

  22. #22
    Journalist galileo's Avatar
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    Good to see you back man, good luck with the meet.

  23. #23
    Senior Member 1mmort4l's Avatar
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    Thanks for posting your Journal Chris! This is one i will definately be keeping track of.
    Great lifts man! Awesome!
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

  24. #24
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    Quote Originally Posted by Chris Rodgers View Post
    Hawk- I'm 5'7"...so I am skinny as all hell, lol. If I had half your bench strength an elite total would be in the bag.
    im sure it would come to you with enough time and effort like you other lifts.
    if you spend enough time with building your upper body muscle from 153 to 165 you could be there.

    you havent posted your leg workout yet, what are your raw sets at if you know?

    keep up the good work.

  25. #25
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by smokinHawk View Post
    im sure it would come to you with enough time and effort like you other lifts.
    if you spend enough time with building your upper body muscle from 153 to 165 you could be there.

    you havent posted your leg workout yet, what are your raw sets at if you know?

    keep up the good work.

    RAW sets? What are those? tuttut


    Actually, if I get my Elite total at this meet, I already told myself I will be doing some raw squats during my bulk up to a full 165. The most I have ever weighed in my life is like 162-163. When I competed @165, I typically weighed in at 157-161 after breakfast, the day of the meet. So, my goal is to total elite as a skinny bastard, then bulk up to like 170-172 and drop to 165 for my next meet as a slightly less skinny bastard.


    I will say this...I get a lot out of my gear on squats.
    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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