CPop's Millennium Sponsored Log

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  1. Thanks!

    Yeah, I'm thinking about starting it up either next week or the week after and giving it a go. I'm all excited to try it. No way I'll make it more than 2 more weeks...


  2. Friday 9/12/08

    Elliptical * 15 min, did some intervals and a cool down

    Superset:

    1: DB hammer curls, 30 * 10, 35 * 10, 40 * 10 * 3 sets
    2: Upright Rows, 60 * 10, 80 * 10, 100 * 10 * 3 sets

    Decline Situps * 10 * 2 sets

    Scapular Retraction
    200 * 10 * 5 sets

    BW: 265

    -Pop
    •   
       


  3. Monday 9/15/08

    Floor press, pinky on ring grip
    bar * 20
    95 * 10
    135 * 10
    185 * 6
    225 * 3
    275 * 3
    315 * 3
    365 * 3
    405 * 3 Rep PR
    420 * 3 Rep PR

    Vid of 420: YouTube - 420 x 3 floor press


    Back up on bench, add 4 board, pinky on ring grip
    405 * 1
    455 * 1
    495 * 1
    515 * 1 PR with pinky on ring grip

    Superset:
    1: Rope Face Pulls: 100 * 20 * 3 sets
    2: Rope Pushdowns: 100 * 20 * 3 sets
    3: Standing Seated Cable Rows: 150 * 20 * 3 sets

    BW: 267

    -Pop

  4. Quote Originally Posted by CJPopovich View Post
    Monday 9/15/08

    Floor press, pinky on ring grip
    bar * 20
    95 * 10
    135 * 10
    185 * 6
    225 * 3
    275 * 3
    315 * 3
    365 * 3
    405 * 3 Rep PR
    420 * 3 Rep PR

    Vid of 420: http://www.youtube.com/watch?v=559sX0G0buI


    Back up on bench, add 4 board, pinky on ring grip
    405 * 1
    455 * 1
    495 * 1
    515 * 1 PR with pinky on ring grip

    Superset:
    1: Rope Face Pulls: 100 * 20 * 3 sets
    2: Rope Pushdowns: 100 * 20 * 3 sets
    3: Standing Seated Cable Rows: 150 * 20 * 3 sets

    BW: 267

    -Pop

    Nice PR's! That 420 looked easy!

  5. Thanks! I aim to please! Just wait until next week when I start CRE-02!
    •   
       


  6. Weds 9/17/08

    Elliptical * 20 min, did some interval stuff and like 15 min of steady state.

    Stretching

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 3
    315 * 1
    405 * 1
    495 * 1, easy, most I've pulled since my injury. Felt good!

    Squats, low box
    bar * 10
    135 * 10
    225 * 10 * 2 sets

    Shrugs
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets, supersetted with:

    Rope Abs
    110 * 15 * 3 sets

    BW: 266

    -Pop

  7. Thurs 9/18/08

    Elliptical * 20 min

    Stretching

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    bw * 10 * 5 sets

    DB Rows
    100 * 10 * 3 sets

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

    Standing Strict Dumbbell Overhead Press
    30 *20
    55 * 20
    85 * 20, I think this is a PR.

    BW: 267

    -Pop

  8. Friday 9/19/08

    Elliptical * 15 min

    Upright Rows
    70 * 10
    90 * 10
    110 * 10 * 5 sets

    Supersetted w/DB Hammer Curls
    30 * 10
    35 * 10
    40 * 10 * 5 sets

    Lat Pulldowns
    light weight * bunch of reps

    Easy day.

    BW: 269

    -Pop

  9. Low energy day. I think it was the hour hike I did yesterday with the wife!

    Incline Bench, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * Miss, pushed in a straight line. Popped it off the chest fine but missed at lockout. Curses!!!!
    315 * 3
    365 * 2, shot.

    DB Bench, palms facing
    120's * 14 * 2 sets

    Standing Seated Cable Rows, close grip
    150 8 20 * 3 sets, all done quickly.

    BW: 268

    Next week will be better!

    -Pop

  10. Weds 9/24/08

    Squats, box, parallel
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 1, just wanted to feel the weight.

    Deadlifts, conventional, hook grip
    225 * 5
    315 * 5
    405 * 3

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10
    545 * 10

    Rope Abs (situps)
    120 * 10 * 3 sets

    BW: 271

    -Pop

  11. It's good to see that you're recovering from your injury! I'm sure you'll be 100% in no time at all.

    I'm starting to prepare for my second powerlifting meet, actually going to purchase some of my own gear this time. Just some Inzer wrist wraps, knee wraps and an Inzer "lever" belt. Too poor to look into bench shirts and squat suits right now, so I'll just be borrowing those again. Feel free to stop by the log and toss me some pointers as it progresses.

  12. The lever belt is a great investment. It'll last a long time. I have a couple of them (different weight classes), good belts.

    As far as wraps go, I highly recommend checking out APT's "Convict" line. They are vastly superior to inzers wraps and less than 1/2 the cost. Elitefts.com has them as well as APT directly. Seriously man, very strong wraps, very cheap. I've tried Titan, Inzer, Metal, and these convicts are the best I've used. I had a thumb loop start to come off once but my wife fixed that for me no problem. The material is off the chain.

  13. Thurs 9/25/08

    Pulldowns
    100 * 10
    150 * 10
    200 * 10

    Pullups
    BW + 25lbs * 5 * 5 sets

    Cable "Y" Grip Rows
    200 * 20 * 3 sets

    DB Rows
    100 * 12 * 3 sets

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    Good workout today, quick and felt nice.

    -Pop

  14. Quote Originally Posted by CJPopovich View Post
    The lever belt is a great investment. It'll last a long time. I have a couple of them (different weight classes), good belts.

    As far as wraps go, I highly recommend checking out APT's "Convict" line. They are vastly superior to inzers wraps and less than 1/2 the cost. Elitefts.com has them as well as APT directly. Seriously man, very strong wraps, very cheap. I've tried Titan, Inzer, Metal, and these convicts are the best I've used. I had a thumb loop start to come off once but my wife fixed that for me no problem. The material is off the chain.
    APT is a great company! I have a buddy sponsored by them...truly good equipment all around and they are always running specials and giveaways.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  15. Friday 9/26/08

    DB Hammer Curls
    25's through 50's * 10

    Rope Ab Situps
    70 * 50

    Decided to just get a pump, so I walked around and did a variety of upper back and rowing exercises with whatever attachment and weight was pre-selected on the machines, and did an indeteminate number of reps/sets. Most were probably around 80lbs and rep range in the +10. I did this because I had won a free massage at a grip contest and the only place I could schedule the massage in was right before the gym. Since Friday is more of a leftover training day, it worked out well. I feel good. It was kind of fun.

    BW: 272

    -Pop

  16. Monday 9/29/08

    Bench, flat, pinky on ring grip
    bar * 10
    135 * 10
    225 * 3
    275 * 1
    325 * 1
    375 * 1
    415 * 1

    Vid of 415: YouTube - 415 Bench

    Incline, close grip
    135 * 8
    225 * 8
    275 * 8

    Rope Pushdowns (double pulley)
    150 * 20 * 3 sets

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    BW: 270

    -Pop

  17. Weds 10/1/08

    Squats, box
    bar * 10
    135 * 10
    225 * 5
    315 * 5
    405 * 3

    Shrugs
    225 * 10
    315 * 10
    405 * 10 * 3 sets

    Rope Abs
    120 * 10 * 2 sets

    Shrugs (again)
    225 * 20

    BW: 269.5

    -Pop

  18. Thurs 10/2/08

    Lat Pulldowns
    50 * 10
    100 * 10
    200 * 10

    Pullups
    BW + 25lbs * 6 * 5 sets

    Chest Supported Rows
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 10

    Chest Supported Row Machine
    70 * 10
    120 * 10
    150 * 10
    180 * 10

    Standing SOHP
    15 * 20
    25 * 20
    35 * 20
    45 * 20
    55 * 20

    BW: 270

    -Pop

  19. Friday 10/3/08

    DB Hammer Curls
    25 * 10
    30 * 10
    35 * 10
    40 * 10
    45 * 10
    50 * 10

    Upright Rows
    80 * 10
    100 * 10
    120 * 10

    Overhead Extensions
    50 * 10
    60 * 10
    70 * 10

    BW: 272

    -Pop

  20. Mon 10/6/08

    Bench, pinky on rings
    bar * 10
    135 * 10
    225 * 3
    275 * 1
    315 * 1

    Standing seated cable rows, close grip
    120 * 20
    160 * 20
    200 * 20

    Pushdowns
    80 * 10 * 3 sets

    BW: 268

    -Pop

  21. Weds 10/8/08

    Stretching

    Shrugs
    bar * 20
    135 * 20
    225 * 20
    315 * 20

    That's it today!

    BW: 272

    -Pop

  22. APA Bench Only Meet Results

    10/11/08

    Well, the meet didn't go as I hoped but in all fairness it went as planned. I had a few things going against me prior to this meet (nagging injuries, etc), and ordinarily probably would not have competed except the meet was local (5 mins away) and I wanted to show some support for local powerlifting. I'd been quiet about the meet for those reasons and a couple others.

    Warmups:
    bar * 15
    135 * 10
    225 * 3
    275 * 1
    315 * 1
    365 * 1

    Opener: 415, 3 white lights.

    2nd Attempt: 455, miss. Lift off felt off center/strange, couldn't get stable and just didn't have anything off the chest. This surprised me.

    3rd Attempt: 455, miss, much better lift off and setup. HOWEVER, my training partner and lift off guy didn't get out of the way of the head judge and I didn't get a press call until a few seconds after I had touched. Holy crap that sucked. While I was dissapointed, and happy to blame someone other than myself, (haha) I have to be honest and say I'm not sure I would have gotten the weight anyway. I do think that I can do this weight and even more, but not on that day under those conditions. Next time for sure.

    While dissapointed in my 415, it was enough to win first place in the raw 275's. So I do have a nice plaque.

    Vid of 415: YouTube - 415 Opener

    My plans for the immediate future include healing up, and smashing some weights. What else is there to do?

    -Pop


    Edit: Forgot. After my third attempt I was a little annoyed so I finished my "workout"

    Incline, close grip
    135 * 8
    225 * 8
    315 * 5

    Standing Lat Rows:
    worked up to 160 * 20

    That's all!

  23. congrats on your first place bro.

    Im sure you can get that 455 and im sure you will sometime soon. You're incredibly strong and we are so proud to have you on our team!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  24. Thanks! I plan on moving past that weight, and soon.... glad to be part of the team!

  25. Quote Originally Posted by CJPopovich View Post
    Thanks! I plan on moving past that weight, and soon.... glad to be part of the team!
    I totally believe you will. It's rare to watch the kind of strength that you possess....especially the RAW strength that you have. It's really inspiring to watch and read along with.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  26. That 415 went up like nothing, did you consider trying one in-between the 415 and 455, say a 435 or something like that? Not that I blame ya for going all out for it while you still had some gas in the tank. I'm still trying to figure out roughly how much I should try to increase after each successful lift. Another lifter said that he always tries for at least 15-20 kilos after each successful lift. Not sure what I want to do yet.

    Anyway, congrats on the win, that's an awesome RAW lift!!

  27. Quote Originally Posted by Big Poppa S View Post
    That 415 went up like nothing, did you consider trying one in-between the 415 and 455, say a 435 or something like that? Not that I blame ya for going all out for it while you still had some gas in the tank. I'm still trying to figure out roughly how much I should try to increase after each successful lift. Another lifter said that he always tries for at least 15-20 kilos after each successful lift. Not sure what I want to do yet.

    Anyway, congrats on the win, that's an awesome RAW lift!!

    Did I consider going 435? Yep! The reason I didn't do it was that I did 450 raw back in July, so I was going for a PR. I don't feel the need to stop at 435 or so in between, although on that particular day it would have netted me a higher lift.

    I make plate/quarter jumps up until the weight feels "heavy". Normally after that I'll go 15-30lbs between attempts.

    I like to open with a weight I can do for about 3 reps, then on my second attempt do what I went to the meet to do (5lb PR). The third attempt, if all goes well, would be 15-20lbs more.

    -Pop

  28. Weds 10/15/08

    AM Cardio: 20 min walk


    Squats, box, parallel
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    365 * 10

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

    Rope Abs
    100 * 12
    110 * 12
    120 * 12

    Elliptical * 20 min

    BW: 272.5

    -Pop

  29. Thurs 10/16/08

    SOHP, thumbs from smooth grip, extra strict
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5 * 3 sets

    Lat Pulldowns
    90 * 10
    180 * 10

    Pullups
    BW + 25lbs * 7 * 5 sets

    Standing Seated Cable Rows, medium grip
    30 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Scapular Retraction
    150 * 10 * 5 sets

    BW: 270

    -Pop

  30. Friday 10/17/08

    Upright Rows
    15 * 10
    65 * 10
    115 * 10
    165 * 10

    1 arm DB Curls
    30 * 10
    40 * 10
    45 * 10

    Bent over rear delt raises
    15 * 20 * 3 sets

    Grip Work
    warm up w/sport
    #1 * 10r 10l
    #2 * 10r 6l
    #2.5 * 2r, not even close with the left
    Hold #2 * 10 sec/side
    Hold #1 * 10 sec/side

    -Pop
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