CPop's Millennium Sponsored Log

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  1. 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??


  2. 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.
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  3. 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

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

  5. 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
    •   
       


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

  7. 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

  8. 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

  9. 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

  10. 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

  11. Friday 8/1/08

    Walk in the a.m. for about 1/2 hour.

    Easy gym day. Did a bunch of very light work.

    Hammer Strength Shrugs, worked up to 405 for a few sets of 10

    Lat Pulls to Belly
    120 * 10 * 3 sets

    Reverse Grip Curls
    25 * 10
    55 * 10
    85 * 10

    DB Curls
    35 * 10 * 3 sets

    Low Back Machine * until my back felt a little better

    Rope Abs
    25 * 10
    85 * 10
    125 * 10

    BW: 268

    -Pop

  12. Mon 8/4/08

    Floor Press, pinky on the rings
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    425 * 1 PR

    Back up on the bench, 2 board, close grip (thumbs from smooth)
    315 * 5
    365 * 5
    405 * 4

    Giant Superset
    1: Standing Seated Cable Rows, close grip: 170 * 20 * 3 sets
    2: Pushdowns, medium grip: 60 * 20 * 3 sets
    3: Standing Rope Rows: 200 * 20 * 3 sets

    BW: 269

    -Pop

  13. Weds 8/6/08

    Walk

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 10
    315 * 8

    At the 8th rep, heard something pop in my low back, followed by instability and a size 10 helping of pain on the right side of my back, into my groin, and a little down my right leg. I laid down on the floor and could barely get up. Needed help walking out of the gym. Driving was a fun experience, as I can't even push in the clutch without pain. Luckily my wife is an occupational therapist, so she knows how to help me move around.

    Right now the plan is ice ice baby. I have a massage scheduled Friday evening. I have a plan and will overcome, even though I can't even tie my own shoes right now. I'm not sure what the cause of this is. My form was fine. My low back has been bothering me for a couple of months. I think it has to do with sitting all day at work. Obviously heavy deadlifting strengthens the area but also stresses it. Whatever. Rehab has already started. Wish me luck and any good tips I will listen to.

    BW: Pain

    -Pop

  14. ugh that sounds awful. I hope your rehab goes as well as possible on your lower back.

    Do you do any stretching? Yoga, Pilates, etc? This may help loosen up the muscles in your body so that even when they tighten with heavy lifting, they won't be so succeptible to injury.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  15. Thanks man. I do quite a lot of stretching. I don't do yoga or pilates (yet) but may look into it.

  16. Quote Originally Posted by CJPopovich View Post
    Thanks man. I do quite a lot of stretching. I don't do yoga or pilates (yet) but may look into it.
    Since I started doing some yoga a few months back, I have become a lot more agile...and I have not gotten any injuries at all from lifiting or on the tennis court since. That may just be a coincidence...but i'm sure it didn't hurt, haha.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  17. Fri 8/8/08

    Elliptical * 15 min

    Seated Lat Pulldowns, behind the neck (done b/c I can keep my back straight)
    100 * 10
    150 * 10 * 5 sets

    Standing VERY strict DB Presses
    25 * 20
    50 * 20

    Rope Abs
    70 * 25, done slow

    1 hour massage w/DMSO & lots of liniment

    +Pain

    BW: 27fat

    I'm on the road to recovery...

    -Pop

  18. Got another massage Sat morning and a chiro visit too. Feeling much better, although still not 100%. It doesn't look like a disc problem, so that's good news.

    Mon 8/11/08

    Incline, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    385 * 1

    Flat bench, feet up on bench, index finger on ring
    225 * 5
    315 * 5 * 3 sets

    Kaz Presses (in smith machine, bar counted as 45)
    bar * 20
    135 * 20
    185 * 20
    225 * 10

    Superset:
    1) Standing Lat Pulls to Belly: 100 * 20 * 3 sets
    2) Standing Rope Lat Pulls: 200 * 20 * 3 sets

    BW: 266

    -Pop

  19. Weds 8/13/08

    Elliptical * 30 min

    Stretching

    Abductor Machine
    100 * 10 * 3 sets

    Adductor Machine
    100 * 10 * 3 sets

    Machine Shrugs
    315 * 10 * 6 sets.

    Ab work

    BW: 268

    -Pop

  20. Thurs 8/14/08

    Warm Up

    Speed Bench
    bar * 20
    95 * 10
    135 * 10
    135 * 3
    185 * 3 * 5 sets, grip from pinky to index finger on ring

    DB SOHP
    65 * 20 * 3 sets

    Standing Lat Pulls to Belly
    100 * 20
    150 * 20 * 3 sets

    Pullups, med grip
    bw * 5 * 3 sets

    Stretching & Out!

    BW: 266.4

    -Pop

  21. Friday 8/15/08

    Scap Retraction
    150 * 10 * 3 sets

    Standing Seated Cable Row Scap Retraction
    50 * 20
    100 * 20

    Upright Rows
    40 * 10
    60 * 10
    80 * 10
    100 * 10 * 3 sets

    DB Hammer Curls
    25 * 10
    40 * 10
    55 * 10

    Cable Curls
    50 * 10
    100 * 10
    150 * 10

    That's all!

    BW: 268

    -Pop

  22. Monday 8/18/08

    Bench, ring finger on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    445 * miss, improperly set up, I also hosed up a couple other things.
    445 * 1 there we go.

    Add 2 board, same grip
    315 * 5
    365 * 5
    405 * 5

    Superset:
    1: Kaz Press: 185 * 20 * 3 sets
    2: Standing Seated Cable Row: 150 * 20 * 3 sets
    3: Standing Rope Lat Pull: 200 * 20 * 3 sets

    BW: 272

    -Pop

  23. Weds 8/20/08

    Rack lockouts with bar held in shrugged position whole time:
    bar * 10
    135 * 10
    225 * 10
    315 * 10

    Shrugs
    315 * 10 * 5 sets

    Adductor Machine:
    120 * 10 * 3 sets

    Abductor Machine:
    120 * 10 * 3 sets

    Stretching/Mobility

    Lunges:
    BW * 10 * 2 sets

    SS w/Standing Rope Lat Pulls
    100 * 20 * 2 sets

    BW: 270

    -Pop

  24. Friday 8/22/08

    AM
    Cardio * 20 min


    PM
    Super Pullovers
    80 * 20
    110 * 20
    140 * 20

    Upright Rows
    50 * 10
    80 * 10
    100 * 10 * 3 sets

    Curls (21's)
    70 * 21 * 2 sets

    Stretching

    BW 271

    -Pop

  25. 8/25/08

    Floor Press, pinky on ring.

    These are like a 2 board for me, I can't touch my elbows (or even lower arm) without my shoulders coming off the floor due to some triceps action so I press it up when I feel a bunch of tension from the floor on my tri's and it feels like I'm on a "shelf".

    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    430 * 1 PR
    445 * 1 PR

    Vid: YouTube - 445 floor press


    Back up on a regular bench, 4 board, pinky on ring
    405 * 5
    455 * 5 PR
    495 * 3 PR

    Superset:
    Blue Band Vinny Row: blues * 15 * 4 sets
    Kaz Press: 185 * 15 * 4 sets
    Standing Seated Cable Rows (close grip) 180 * 15 * 4 sets

    BW: 269

    Good Workout

    -Pop
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