CPop's Millennium Sponsored Log

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  1. Monday 6/30/08

    Fatman pushups * 20

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 1
    315 * 1
    365 * 1
    410 * 1
    450 * 1

    Vid of 450: [nomedia="http://www.youtube.com/watch?v=mjZ3YQ1ZW7c"]YouTube - Broadcast Yourself.[/nomedia]

    Incline, close grip (thumbs from smooth)
    135 * 5
    225 * 5
    275 * 5
    315 * 5 * 3 sets

    Standing Seated Cable Rows (close grip)
    100 * 20
    150 * 20 * 3 sets

    Standing Rope Lat Rows
    200 * 20 * 3 sets

    Standing Lat Pulls to Belly
    150 * 10 * 3 sets

    Pushdowns, wide grip
    80 * 20 * 3 sets

    BW: 266

    Very hot today, and humid, I didn't have the normal "pop" off the chest that I do and it def. made everything harder. I think it was the heat. Still, was glad that it went up as it did. My openers for the meet will likely be 405-410 and my second attempt about 445-450. I was glad the pec held up well. Today was a good "test" day for me.

    -Pop


  2. Tried the warrior melon rag today, pretty good stuff. I like the blue rasp better, but they're both tasty. Glad I have plenty of both!

    Weds 7/2/08

    Deadlift, conventional, hook grip
    135 * 10
    225 * 10
    315 * 10
    405 * 10

    Squats, narrow, oly
    bar * 10
    135 * 10
    225 * 10 * 3 sets

    Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10

    Rope Abs
    100 * 50

    BW: 267

    -Pop
    •   
       


  3. Melon is what I use...I love that stuff
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  4. Thurs 7/3/08

    Standing Lat Pulls to Belly
    50 * 20
    100 * 20
    150 * 20
    170 * 20
    190 * 20

    Standing Seated Cable Rows, neutral grip cambered bar
    90 * 10
    120 * 10
    150 * 10
    180 * 10
    210 * 10
    240 * 10

    Bent Over DB Rows (both arms at once)
    45 * 10
    65 * 10
    85 * 10

    Strict High Bar Rows
    80 * 20 * 3 sets

    Standing Strict DB Presses
    25 * 10
    45 * 10
    65 * 10
    85 * 10

    H-Rolls (Halberts shoulder pre/rehab exercise)
    15 * 10
    20 * 10
    25 * 10

    BW: Carboforce

    -Pop

  5. Friday 7/4/08

    Elliptical * 25 min

    Standing Lat Pulls to Belly
    80 * 20
    120 * 20
    160 * 20
    180 * 20

    Standing Seated Cable Rows
    120 * 20
    160 * 20
    200 * 20

    Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10
    65 * 10
    75 * 10
    85 * 10

    Shrug Machine
    225 * 10
    315 * 10
    405 * 10

    Stretching, focusing on hip flexors

    Ab Wheel * 10

    Rope Abs
    60 * 25
    100 * 25

    BW: 266

    Happy 4th everyone!


    -Pop

  6. Happy 4th bro!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  7. Sunday 7/6/08

    Warmup

    Bench, pinky on the rings
    bar * 10 * 2 sets
    -add doubled mini bands-
    bar + dbl'd mini bands * 10
    95 + dbl'd mini bands * 10
    135 + dbl'd mini bands * 10
    185 + dbl'd mini bands * 1
    225 + dbl'd mini bands * 1
    275 + dbl'd mini bands * 1
    315 + dbl'd mini bands * 1
    365 + dbl'd mini bands * 1
    385 + dbl'd mini bands * 1
    405 + dbl'd mini bands * 1 PR

    Vid of 405 + dbl'd mini bands: YouTube - Broadcast Yourself.

    Incline, close grip (thumbs from smooth)
    225 * 8
    315 * 8
    340 * 6 PR

    Giant Superset:
    1: Standing Seated Cable Rows (close grip): 150 * 20 * 3 sets
    2: Rope Face Pulls, inverted grip: 80 * 20 * 3 sets
    3: Triceps Pushdowns: 80 * 20 * 3 sets

    BW: 267

    Good workout today.

    Did the workout 1 day early b/c the wife's grandfather passed away, and we will be going to New Jersey for the viewing & funeral Monday and Tuesday. Kerry's grandmother passed away a year and a half or so ago and he's been ready to go since then. We'll miss him but he's resting in peace. If anyone was ready to go it was him. Life is short, tell those you care about that you love them!

    -Pop

  8. Im sorry to hear about your wife's loss.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  9. Thanks brother.

  10. Weds 7/9/08

    Deadlifts, conventional, hook grip
    135 * 6
    225 * 1
    315 * 1
    425 * 1
    525 * 1 This is my opener.

    Squats, low box, regular bar
    135 * 10
    225 * 10
    315 * 10

    Shrugs
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    100 * 60

    BW: 264

    Good and quick workout. The 525 is about where my opener will be on July 27. It felt pretty good. Today was a long day -I worked from 6am to 5pm, and it was over 80 degrees in the office. The 525 went up pretty easy, it's a good opener. I was really leaning on the Carnage and Rag today, lol.


    -Pop
    •   
       


  11. Thurs 7/10/08

    Bent Over DB Rows
    40 * 10/side
    60 * 10/side
    80 * 10/side
    100 * 10/side
    120 * 10/side

    Standing Lat Pulls to Belly
    100 * 10
    140 * 10
    180 * 10
    220 * 10

    Hammer Strength CSR, low grip
    135 * 10
    225 * 10
    315 * 10

    Standing Strict DB Overhead Press
    20 * 20
    40 * 20
    60 * 20
    80 * 20

    BW: 264

    -Pop

  12. Friday 7/11/08

    Stretching

    Standing Lat Pulls to Belly
    50 * 20
    100 * 20 * 3 sets

    Super Pullovers
    80 * 20 * 3 sets

    DB Hammer Curls
    15 * 10
    30 * 10
    45 * 10
    60 * 10

    Crunches * 60

    Shrug Machine
    365 * 20 * 3 sets

    Easy workout, tapering it down.

    BW: 266

    -Pop

  13. Monday 7/14/08

    Bench opener this week.

    Bar * 10
    135 * 10 * 2 sets
    225
    315
    365
    410

    I think the 225-315 jump was a bit much, I will take 275 in the meet.

    Vid of 410: YouTube - 410 raw bench

    I think it'll be a good opener.


    Incline, close grip (thumbs from smooth)
    135 * 8
    225 * 8
    315 * 8
    350 * 5

    Giant Superset
    1: Standing Seated Cable Rows, medium grip: 150 * 20 * 3 sets
    2: Tricep Pushdowns: 80 * 20 * 3 sets
    3: Standing Rope Lat Pulls: 200 * 20 * 3 sets

    BW: 267

    -Pop

  14. Looking strong, Pops!

  15. Thanks brother!

  16. Still looking sick man! I'm loving the log! Keep up the great work!

  17. Thanks Matt!

    Weds 7/16/08

    Deadlifts, conv, hook grip
    135 * 10
    225 * 5
    315 * 5
    405 * 5

    Shrugs
    bar * 20
    135 * 20
    225 * 20
    315 * 20
    405 * 20
    495 * 20

    Stretching

    Rope Abs
    100 * 50

    BW: 268.5

    -Pop

  18. Thurs 7/17/08

    Warmup

    Standing Strict DB Presses
    15 * 20
    25 * 20
    45 * 20
    65 * 20 * 3 sets

    Standing Strict OHP
    bar * 10
    135 * 10
    185 * 1
    225 * 1
    250 * 1 This is my opener.

    Standing Seated Cable Rows, close grip
    100 * 20
    150 * 20 * 3 sets

    Pullups
    bw * 8 * 3 sets


    BW: 268.5

    -Pop

  19. Friday 7/17/08

    Lat Pulls to Belly
    100 * 20
    120 * 20
    140 * 20
    160 * 20
    180 * 20

    Curls
    20 * 10
    30 * 10
    40 * 10
    50 * 10
    60 * 10
    70 * 10
    80 * 10
    90 * 10
    100 * 10

    Seated Strict High Rows
    85 * 20
    105 * 20
    125 * 20

    BW: 271, right where I want it to be.

    -Pop

  20. glad to see you have your bodyweight back to a comfortable range!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  21. Hey Cpop, any suggestions for training for a Raw meet? I will probably be competing a Raw meet pretty soon and I was just wondering if I should adjust my training at all since I won't be doing any squat suit or bench shirt work? I've been using some boards lately and I was thinking about busting out the bands and chains??

  22. Big,

    You mean like the contest I'm doing next week? lol.

    Normally when training for a raw meet I like to cycle through about 3-4 bench exercises. This time I did not because of the partial tear in my pec and all the rehab. The three I did successfully last time were bench, floor presses and incline. I worked up to something heavy every week, and cycled through them never missing a weight. Accessory work was either close grip incline, 1 or 2 board work. I kept those rep ranges between 4-10, usually being around 8.

  23. Winding down, today was just to get a little blood in the muscles.

    Elliptical * 5 minutes (distance cardio, I know)

    bench, pinky on ring
    bar * 10
    135 * 10
    185 * 1
    225 * 1
    275 * 1
    315 * 1

    Standing Seated Neutral Grip Rows
    90 * 20
    130 * 20
    170 * 20

    SS w/standing overhead extensions
    80 * 20
    100 * 20
    120 * 20

    That's it for bench stuff. Weds I'll do a little upper back work, nothing much, just enough to loosen up. I may push my car in the parking lot for a couple trips then I'll shut 'er down until the meet!

    BW: 271.

    -Pop

  24. good luck with your meet bro...tear it up!!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  25. Thanks man!

    Weds 7/23/08

    Elliptical * 25 min

    Standing Lat Pulls to Belly, wide grip
    50 * 20
    100 * 20

    Cable Crossover Scapular Retraction
    150 * 20 * 3 sets

    Shrugs
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    DB Rows
    50 * 10/arm
    70 * 10/arm

    Stretching & Out.

    BW: 273

    -Pop

  26. Good luck at your meet Chris! I know you are going to kick some butt

  27. July 27 APA Push/Pull & SOHP meet.

    First of all I want to thank my handler, Al "Brik" Bricket, for showing up standing in the stupid hot sun and taking care of me. Brik, you did a great job and I appreciate it! Secondly thanks to both of my sponsors, Millennium Nutrition and also Critical Bench. Finally thank you to my lovely wife Kerry, who puts up with my ridiculousness and helps me meet my goals.

    The meet was outside, and it was extremely hot. With no tents to sit under or any other source of shade, I parked my car close and left it running most of the day with the A/C on to try to stay cool (and not sunburn too bad). It mostly worked.

    I weighed in at 272lbs, and did raw push/pull and also did a strict overhead press competition as part of the "strength sports" division of the APA.

    Bench Press
    Warmups:
    bar * 10 * 2 sets
    135 * 10
    225 * 3
    275 * 1
    315 * 1
    365 * 1

    1st attempt: 410, 3 white lights, ME state record raw drug tested, state record raw open division
    2nd attempt: 450, 3 white lights, ME state record raw drug tested, state record raw open division, and a personal raw meet PR.
    3rd attempt (missed): 470, brought it too low and missed at lockout. I think I can get this weight on a better day. It may have been the heat also. Who knows. I'll smash it soon enough!

    Vid of 450: YouTube - 450 raw bench

    Strict Overhead Press:
    warmup:
    bar * 10
    155 * 3
    225 * 1
    1st attempt: 250, 3 white lights, ME state record drug tested, state record open division
    2nd attempt: 285, 3 white lights, ME state record drug tested, state record open division
    3rd attempt: 300, 3 white lights, ME state record drug tested, state record open division, possibly world record (judges weren't sure).

    They asked me if I wanted a 4th, honestly I left a little in the tank b/c I wasn't sure how much benching was going to take out of me, but it was so hot I decided to save myself for the deadlift.

    Vid of 300 SOHP: YouTube - 300 strict overhead press (SOHP)

    Deadlift warmups
    135 * 5
    225 * 1
    315 * 1
    425 * 1

    1st attempt: 525, 3 white lights.
    2nd attempt: 600, 3 white lights, ME state drug tested record

    I was shot by this time so I passed on my third. My back started tightening up soon after, so it was a wise choice. 600 was what I really wanted anyway!

    Vid of 600 Deadlift: YouTube - 600 deadlift

    When all was said and done I broke a bunch of records and won "Best Lifter" award. I had a great time and overall am happy with my performance (I do shake my fist at 470, grrr). Thank you to all who have supported me in my pursuit to pick up heavy things and put them back down.



    "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates

  28. Amazing job Chris!! Great quality on the video clips also...you look like a beast at that meet!

    Congrats on breaking all of these records!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  29. Tues 7/29/08
    Walking w/wife for 30 min

    Weds 7/30/08
    Elliptical * 30 min

    Stretching

    Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10


    BW: 272

  30. Thurs 7/31/08

    Elliptical * 30 min

    Standing Lat Pulls to Belly
    100 * 20 * 3 sets

    Standing Seated Cable Rows, close grip
    120 * 20 * 3 sets

    Standing Strict DB Mil Press
    25 * 20
    50 * 20 * 3 sets

    Stretching & Out!

    BW: 271

    -P0p
  

  
 

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