CPop's Millennium Sponsored Log

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  1. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
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    36
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    Did the training a day early b/c my training partner is flying to the West Coast tomorrow morning.

    Sun 7/26/09

    Bench, pinky on ring
    bar + dbl'd micro bands * 10
    95 + dbl'd micro bands * 10
    135 + dbl'd micro bands * 10
    185 + dbl'd micro bands * 3
    225 + dbl'd micro bands * 1
    275 + dbl'd micro bands * 1
    315 + dbl'd micro bands * 1
    365 + dbl'd micro bands * 1
    385 + dbl'd micro bands * 1
    405 + dbl'd micro bands * 1

    Incline, pinky on ring
    135 * 8
    225 * 8
    315 * 6 * 2 sets

    Rack Lockouts, pinky on ring
    405 * 3
    475 * 3
    525 * 1

    Reverse Pec Dec
    80 * 10
    90 * 10
    100 * 10
    110 * 10
    120 * 10

    Standing Seated Cable Rows, close grip
    120 * 20
    130 * 20
    140 * 20
    150 * 20
    160 * 20

    Overhead Extensions
    50 * 50 reps

    DB Shrugs
    50 * 20 * 3 sets

    BW: 269

    -Pop

  2. Advanced Member
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    Went on night shift this week, which sucks.

    Mon 7/27
    1.25 mile walk w/weighted vest

    Tues 7/28
    AM: 1/2 hour on stairmill & stretching
    PM: 1/2 hour on stairmill & stretching

    Weds 7/29
    AM: 1/2 hour on stairmill & stretching

    PM: 10 min on elliptical

    Deadlifts, conventional, hook grip
    135 * 3
    225 * 1
    315 * 1
    425 * 1
    525 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    90 * 10
    100 * 10
    110 * 10

    Hyperextensions
    bw * 10 * 3 sets


    Thurs 7/30/09
    AM: walk

    PM: 20 min on stairmill

    DB SOHP
    20 * 12
    40 * 12
    60 * 12
    80 * 12 * 3 sets

    Pulldowns
    100 * 10
    200 * 10
    250 * 10

    Pullups
    bw * 10 * 2 sets

    Reverse Pec Dec
    40 * 10
    80 * 10
    120 * 10

    DB Side Raises
    20 * 10
    25 * 10
    30 * 10

    After work: 20 min on stairmill

    BW: 267

    -Pop
  3. Advanced Member
    Big Poppa S's Avatar
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    5'11"  263 lbs.
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    34
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    75.79%

    Nice workouts CPOP, any meets coming up?
    •   
       

  4. Advanced Member
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    Thanks man, I'm looking at something in the fall... we'll see! Training is back on track, and strength is coming back up.

    Friday 7/31/09

    Incline Shrugs
    bar * 20
    135 * 10
    225 * 10
    315 * 10 * 4 sets

    Standing Seated Cable Rows, medium neutral grip
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Rope Upright Rows
    150 * 20 * 4 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10

    DB Shrugs
    70 * 20 * 4 sets

    BW: 268

    -Pop
  5. Advanced Member
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    5'10"  275 lbs.
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    Lv. Percent
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    Monday 8/3/09

    Bench, pinky on ring grip
    bar * 10
    95 * 10
    135 * 10
    195 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    410 * 1
    420 * 1

    Add 3 board
    405 * 8
    425 * 6

    Rolling DB Extensions
    20 * 10
    40 * 10
    60 * 10 * 2 sets

    Reverse Pec Dec
    60 * 10
    100 * 10
    140 * 10

    Standing Seated Cable Rows, close grip
    100 * 20
    140 * 20
    180 * 20

    Scap Retraction
    150 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets

    BW: 266

    -Pop
  6. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
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    Weds 8/5/09

    Stairmill * 1 hour.

    This was a PR for conditioning and something I've been working on for a while. Why? Just to do it. It was the measure I somewhat arbitrarily picked for when my conditioning would be "good enough". I'm not sure if I'll step it up more plateau or back off from here, right now I'm just excited I finally got there. When I started 10 min almost killed me.

    Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 15
    405 * 15 * 4 sets

    Box Jumps, ~20" box
    bw * 5
    bw + 40lbs * 3
    bw + 80lbs * 3
    bw + 120lbs * 3
    bw + 140lbs * 3
    bw + 160lbs * 3

    Few Stair Jumps, worked up to 6 stairs, whatever that was.

    Stretching

    Ab contraption * 50 reps

    DB Shrugs
    50 * giant set of 50 reps

    Went home and did a slow 1.25 mile walk with the wife.

    BW: 264
    -Pop
  7. Advanced Member
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    Thurs 8/6/09

    DB SOHP
    20 * 10
    40 * 10
    60 * 10
    80 * 15 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets

    Reverse Pec Dec
    50 * 20
    80 * 20
    110 * 20

    That's it, shot, not much sleep this day.




    Friday 8/7/09

    Incline Shrugs
    bar * 12
    135 * 12
    225 * 12
    315 * 12 * 4 sets

    Rope Upright Rows
    150 * 20 * 3 sets

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10, bicep felt okay on these, a little sore but not bad.

    DB Shrugs
    50 * 20
    75 * 20
    100 * 20

    Stairmill * 30 min

    Recumbent Bike/Treadmill/Elliptical * 30 min

    1.25 mile walk w/wife at home.

    BW: 267

    -Pop
  8. Advanced Member
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    Monday 8/10/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 + 5 chains/side * 3
    185 + 5 chains/side * 1
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    365 + 5 chains/side * 1
    335 + 5 chains/side * 1

    Take Chains off, add 3 board
    405 * 8
    435 * 5

    Rolling DB Extensions
    20 * 10
    40 * 10
    60 * 10
    70 * 10
    80 * 8

    Reverse Pec Dec
    80 * 20
    100 * 20
    130 * 20, had to rest/pause the set to complete it

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    DB Shrugs
    50 * 20
    75 * 20
    100 * 20

    Went for 2.5 mile walk w/wife afterwards. Good training today, the 365 felt great, but I decided to stop while I was ahead. There is something to be said for leaving some in the tank, and it was the heaviest I've successfully gone in a while.

    BW: 266

    -Pop
  9. Advanced Member
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    Weds 8/12/09

    Stairmill * 45 min

    SSB Box Squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    405 * 1, I think this is actually a PR with this bar, certainly after doing the cardio.

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Hyperextensions
    BW * 10 * 3 sets

    Stretching

    1.25 mile walk w/wife

    BW: 267

    -Pop
  10. Advanced Member
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    5'10"  275 lbs.
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    Computer hard drive failure on Tues, new equipment bought Weds, and received Thurs, installed and up Friday. Whew!

    Thurs 8/13/09

    Stairmill * 20 min

    SOHP, close grip (thumbnail from smooth)
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    255 * 1
    280 * 1 PR with this grip

    Pulldowns
    100 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 8 * 5 sets

    CSR
    2pl * 10
    4pl * 10
    3pl * 10

    DB SOHP
    20 * 15
    40 * 15
    60 * 15
    80 * 15

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 268


    Friday 8/14/09

    Incline Shrugs
    bar * 10
    135 * 15
    225 * 15
    315 * 15 * 4 sets

    Rope Upright Rows
    160 * 20 * 4 sets

    Standing Seated Cable Rows, med grip
    100 * 10
    150 * 10
    200 * 10

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10

    DB Shrugs
    80 * 20 * 3 sets

    Stairmill * 45 min

    Recumbent Bike * 20 min

    BW: 266

    -Pop
  11. Advanced Member
    CJPopovich's Avatar
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    Sat 8/15/09
    Morning cardio: 1/2 hour on stairmill
    Sun 8/16/09
    Morning cardio: 1/2 hour on stairmill + 1/2 hour on bike

    Monday 8/17/09

    Deload week

    20 min on stairmill

    DB Incline bench
    25 * 10
    50 * 10
    75 * 10
    105 * 15 * 4 sets

    DB Flat Bench
    105 * 10 * 4 sets

    Rolling DB Ext
    20 * 10
    40 * 10
    60 * 10
    80 * 8

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

    Scap Retraction
    150 * 20 * 3 sets

    DB Shrugs
    80 * 20 * 3 sets

    1.25 mile walk w/wife afterwards.

    BW: 267

    -Pop
  12. Advanced Member
    Big Poppa S's Avatar
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    5'11"  263 lbs.
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    34
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    Looking good CPop,

    I see you're thinking about something in the Fall? Same with me, I'm going to do the Eastern Canadian Championship this November as it's not too far from where I live. The lifts are going great since I've got back to going heavy (took a few months off to recuperate). Squatted 565 with just a belt and wraps, and I'm rackpulling 655 now. I'm planning on getting the rackpulls up to 700 before going back to regular deads. Bench has budged much though, I'm still sitting around 415-425 raw and 455 shirted, not sure how to improve this though, I think I need to find a new chest/bench routine.
  13. Advanced Member
    CJPopovich's Avatar
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    Thanks man, your numbers look great! For a bench routine, check out the article Matt Rhodes wrote about Vincent Dizenzo's road to a 600 raw bench. Great stuff.



    Tues 8/18/09

    Went for 2.5 mile walk w/wife. Ate steak tips & potatoes afterwards, and felt awesome.

    Weds 8/19/09

    Stairmill * 30 min

    Deadlifts standing on rubber 45 lb plate.
    135 * 3
    225 * 1
    315 * 1
    405 * 1

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

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Supersetted with Hyperextensions
    bw * 10 * 3 sets

    Went for 3.75 mile walk w/wife after.

    BW: 268

    -Pop
  14. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
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    36
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    Thurs 8/20/09

    Pulldowns
    50 * 10
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 4 sets

    DB Rows
    100 * 20 * 2 sets

    1 arm DB SOHP, all done as 1 giant set
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10
    65 * 10
    75 * 10

    Stairmill * 30 min

    1.25 mile walk w/wife

    BW: 267

    -Pop
  15. Advanced Member
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    5'10"  275 lbs.
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    Friday 8/22/09

    Incline Shrugs
    bar * 15
    135 * 15
    225 * 15
    315 * 15 * 5 sets

    Rope Upright Rows
    170 * 20 * 4 sets

    Reverse Pec Dec
    80 * 20 * 3 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10

    DB Shrugs
    85 * 20 * 3 sets

    1.25 mile walk w/wife. It absolutely poured on the way home. Instant wet t-shirt contest! ;D

    BW: 266
    -Pop
  16. Advanced Member
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    Monday 8/24/09

    Bench, pinky on ring
    bar + doubled micro bands * 10
    95 + doubled micro bands * 10
    135 + doubled micro bands * 10
    185 + doubled micro bands * 1
    225 + doubled micro bands * 1
    275 + doubled micro bands * 1
    315 + doubled micro bands * 1
    365 + doubled micro bands * 1
    410 + doubled micro bands * 1 PR
    375 + doubled micro bands * 1 nice long pause, 3 reps 90%+

    Take bands off, add 3 board
    405 * 8
    445 * 4
    405 * 9

    Rolling DB Extensions
    40 * 10
    60 * 10
    80 * 10

    Standing Seated Cable Rows
    120 * 20
    150 * 20
    180 * 20

    DB Shrugs
    85 * 20 * 3 sets

    Reverse Pec Dec
    50 * 20
    80 * 20
    110 * 20

    BW: 266.

    -Pop
  17. Advanced Member
    CJPopovich's Avatar
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    Tues 8/25/09
    Walked 5 miles with the wife. Made up for it by eating 50 billion calories after.

    Weds 8/26/09

    30 min stairmill

    SSB Box Squats, moved box down 1 pin
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    365 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 4 sets

    Hyperextensions
    BW * 10 * 3 sets

    Supersetted with Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Stairmill * 30 min

    Stretching & OUT!

    BW: 267

    -Pop
  18. Advanced Member
    Big Poppa S's Avatar
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    Hey CPop, what do you think about Wendler's 5/3/1 "wave" protocol? I pulled it off a different forum as it peaked my interest. I'm thinking about trying this out in preparation for my next meet.
  19. Advanced Member
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    Hey Big,

    It's a great program, but I think it's much better suited for long term use. Not a good quick blast program IMO. The main reason it works well is that you start light and conservative, and go up in time. Wendler says to base the percentages off your max - 10%. I think it's a much better strength program than a powerlifting specific program. Good stuff, but not for me. I would run it a minimum of 4 months or so, preferably longer. See how you like it, but remember, the important thing is to start light.
  20. Advanced Member
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    Thurs 8/27/09

    Elliptical * 20 min

    Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 5
    BW + 25lbs * 5 * 4 sets

    DB SOHP
    25 * 20
    45 * 20
    65 * 20
    85 * 20 * 2 sets, had to rest/pause the second set

    DB Rows
    100 * 25
    100 * 30

    Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 266

    -Pop
  21. Advanced Member
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    Friday 8/28/09

    2.5 mile walk in the a.m.

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 10 * 3 sets
    315 * 20

    Rope Upright Rows
    180 * 20 * 3 sets

    Reverse Pec Dec
    30 * 20
    60 * 20
    90 * 20
    120 * 20

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Preacher Curls
    30 * 10
    50 * 10
    70 * 10

    DB Shrugs
    85 * 20 * 3 sets

    1.25 mile walk w/wife afterwards

    BW: 267
    -Pop
  22. Advanced Member
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    5'10"  275 lbs.
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    36
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    Monday 8/31/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    425 * 1
    405 * 1

    Add 3 board
    405 * 10, the spotter said it was 12, as did the guy holding the boards. I have no idea, I could have sworn it was 10, but that would explain why it felt so heavy. Calling it 10.
    445 * 5

    Rolling DB Ext
    25 * 12
    50 * 12
    75 * 12

    Standing Seated Cable Rows, Neutral Grip (medium)
    100 * 20
    140 * 20
    180 * 20

    Reverse Pec Dec
    60 * 20
    80 * 20
    100 * 20

    BW: 269
    1.25 mile walk w/wife afterwards.

    Had to boot a training partner today. He was a new guy, good potential, and strong for his size, but a head case. Very negative, talked himself out of every weight he touched, and not nearly as strong as he thought he was. His ego wouldn't let him use good form, as the weight had to be reduced enough that he couldn't swallow it so he tried blaming everyone or everything else. I honestly have never seen anyone make excuses like that, or direct blame so much. Stay positive and appreciate good training partners. I think it's important not to surround yourself with negativity. Sorry to see you go Mike, good luck dealing with yourself.

    -Pop
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    Tues 9/1/09

    8.5 mile bike ride

    Weds 9/2/09

    Stairmill * 30 min

    Deadlifts standing on a plate
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    475 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets
    315 * 10

    Decline Bench Situps
    BW * 10 * 2

    Hyperextensions
    BW * 10 * 2

    Plank, front/side/side, each for 30 sec

    Stretching

    Good mornings
    bar * 10 * 3

    1.25 mile walk w/weighted vest

    BW: 268

    -Pop
  24. Advanced Member
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    5'10"  275 lbs.
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    36
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    Thurs 9/3/09

    Stairmill * 30 min

    DB SOHP
    15 * 10
    30 * 10
    60 * 10
    90 * 10 * 3 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10
    BW + 25 lbs * 6 * 4 sets

    DB Rows
    120 * 25/arm

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 267

    -Pop
  25. Advanced Member
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    5'10"  275 lbs.
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    36
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    Friday 9/4/09

    Incline Shrugs
    bar * 12
    135 * 12
    225 * 12
    315 * 12
    405 * 12 * 3 sets, this was very heavy for me.

    Rope Upright Rows
    180 * 20 * 3 sets

    Reverse Pec Dec
    60 * 20
    80 * 20
    100 * 20

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Lying Cable Rear Delt Flys
    35 * 10 * 3 sets

    DB Shrugs
    85 * 20 * 3 sets

    Stairmill * 30 min

    Recumbant Bike * 20 min

    BW: 267

    -Pop
  26. Advanced Member
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    5'10"  275 lbs.
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    Monday 9/7/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 + 5 chains/side * 3
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    325 + 5 chains/side * 1
    375 + 5 chains/side * 1 PR
    335 + 5 chains/side * 1

    Take chains off, add 3 board
    405 * 10
    425 * 8

    Rolling DB Ext
    20 * 12
    50 * 12
    80 * 12

    Standing Seated Cable Row
    160 * 20 * 3 sets

    Reverse Pec Dec
    30 * 20
    70 * 20
    110 * 20

    DB Shrugs
    85 * 20 * 3 sets

    1.25 mile walk w/wife after

    BW: 266

    -Pop
  27. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Weds 9/9/09

    Stairmill * 30 min

    SSB Squats, box 1 pin down from first wave
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    385 * 1

    Shrugs
    125 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Good Mornings
    55 * 10 * 3 sets

    Plank
    front * 1 min
    sides * 30 sec/side

    Rope Abs
    80 * 10 * 3 sets

    Recumbant Bike * 20 min

    BW: 268 (oatmeal raisin cookies)

    -Pop
  28. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Thurs 9/10/09

    Stairmill * 30 min

    SOHP, close grip
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    260 * 1
    285 * 1 PR w/close grip

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10
    BW + 25 lbs * 7 * 4 sets

    DB Rows
    120 * 30 reps/arm, 1 set was enough!

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 267

    -Pop
  29. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Friday 9/11/09

    Stairmill * 30 min

    Incline Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10 * 4 sets
    225 * 10 w/5sec hold per rep

    Lying Cable Rear Delt Flyes
    30 * 10
    35 * 10
    40 * 10
    45 * 10
    50 * 10

    Rope Upright Rows
    180 * 20
    190 * 20
    200 * 20

    BB Curls
    bar * 8
    95 * 8
    115 * 5
    135 * 1
    155 * 1
    175 * 1

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    BW: 267

    1.25 mile walk w/wife after the gym

    -Pop
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Monday 9/14/09

    Deload week

    Incline DB
    25 * 12
    50 * 12
    75 * 12
    100 * 15 * 3 sets

    Flat DB
    100 * 8 * 4 sets

    Giant Superset:
    1: Lying Cable Rear Delt Flyes: 15/20/20 * 20
    2: Standing Lat Pulls to Belly: 70/85/105 * 20
    3: Tricep Pushdowns: 40/50/60 * 20

    1 hour on stairmill

    BW: svelte.

    -Pop
  31. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Tues 9/15/09

    1 hour stairmill
    stretching


    Weds 9/16/09

    am:
    1.25 mile walk


    pm:
    30 mins stairmill
    stretching

    Deadlifts standing on plate:
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    500 * 1 PR post injury

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Plank: 1 min + 30 sec/side

    Stairmill * 15 min

    Recumbant bike * 20 min

    BW: 266

    -Pop
  32. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Thurs 9/17/09

    AM:
    65 min stairmill
    stretching

    PM:
    1 arm DB SOHP, one giant set
    15 * 10/arm
    25 * 10/arm
    35 * 10/arm
    45 * 10/arm
    55 * 10/arm
    65 * 10/arm
    75 * 10/arm
    85 * 10/arm

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10

    Bent Over Rows
    135 * 10
    225 * 10

    That's it!

    BW: 265

    -Pop
  33. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Friday 9/18/09

    Stairmill * 60 min

    Shrug Machine
    405 * 10 * 3 sets

    Lying Rear Delt Cable Flys
    20 * 10 * 3 sets

    Bicep Rehab

    stretching


    Sat 9/19/09
    30 min stairmill
    stretching

    Mon 9/21/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 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, smashed it!
    335 + dbl'd mini bands * 3

    take bands off, add 4 board
    225 * 5
    315 * 5
    405 * 10
    455 * 5

    JM Presses
    bar * 10
    95 * 10
    135 * 10
    155 * 10
    175 * 10

    Lying Rear Delt Cable Flys
    30 * 10
    35 * 10
    40 * 10

    Standing Seated Cable Row
    100 * 20 * 3 sets

    BW: 265.5

    -Pop
  34. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Weds 9/23/09

    1/2 hour stairmill

    SSB box squats, parallel
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    405 * 1, PR at this box height.

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Planks
    front: 1:15
    sides: 30 sec/side

    GM's
    bar * 10 * 4-5 sets

    Stretching
    BW: 266


    Thurs 9/24/09
    1/2 hour stairmill

    I got some tyler grips, wanted to try something different for a while. They're pretty cool and def. make a significant difference on anything you use them on, especially back work. This works well for me right now since I tweaked my bicep, and with these things on I'm not in any danger of using big weight, lol.

    1 arm DB SOHP w/Tyler Grips
    20 * 10/arm
    40 * 10/arm
    60 * 10/arm
    80 * 10/arm
    100 * 10/arm * 3 sets

    Lat Pulldowns w/Tyler Grips
    100 * 10
    120 * 10
    140 * 10
    160 * 10

    DB Rows w/Tyler Grips
    40 * 10
    60 * 10
    80 * 10, this was so much harder than usual it was funny.

    1.25 mile walk w/wife after gym

    BW: 267

    -Pop
  35. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Friday 9/25/09

    Stairmill * 30 min

    Standing Lat Pulls to Belly w/tyler grips
    100 * 10 * 4 sets

    Incline Shrugs
    135 * 10
    225 * 10 * 4 sets w/3 second hold/rep

    DB Hammer Curls w/tyler grips
    15 * 10
    25 * 10 * 4-5 sets, don't remember

    Barbell Curls w/tyler grips
    bar * 10 * 4 sets

    DB Shrugs
    85 * 10 * 4 sets, one giant set

    BW: 266
    -Pop
  36. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Monday 9/28/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    430 * 1
    405 * 2

    Vid of 430: YouTube - 430 Bench 9/29/09

    Vid of 405 double: YouTube - 405x2 Bench Press 9/28/09

    4 board, close grip (thumbs from smooth)
    405 * 5
    455 * 5
    410 * 11

    JM Presses
    bar * 8
    135 * 8
    165 * 8
    185 * 8

    Lying Rear Delt Cable Flyes
    30 * 10
    40 * 10
    50 * 10

    Supersetted with Standing Seated Cable Rows, close grip w/tyler grips
    140 * 20 * 3 sets

    DB Shrugs
    75 * 15 * 3, one giant set

    1.25 mile walk @ home

    BW: 266

    -Pop
  37. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Tues 9/29/09

    40 min stairmill
    Stretching
    1.25 mile walk


    Weds 9/30/09
    30 min stairmill

    Deadlifts on plate + jumpstretch platform
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    445 * 1

    Shrugs
    315 * 10
    405 * 10
    495 * 12 * 3 sets

    Planks
    front * 1:30 + 30 sec/side

    Stretching

    Stairmill * 20 min

    BW: 265

    -Pop
  38. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Thurs 10/1/09

    Stairmill * 35 min

    DB SOHP
    20 * 20
    40 * 20
    60 * 15
    80 * 15 * 2 sets

    Lat Pulldowns w/Tyler Grips
    100 * 10
    120 * 10
    140 * 10
    160 * 10
    180 * 10

    DB Rows w/Tyler Grips
    40 * 10
    60 * 10
    80 * 12 * 2 sets

    DB Side Raises
    10 * 15
    15 * 15
    20 * 15

    BW: 266

    -Pop
  39. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Friday 10/2/09

    Incline Shrugs, 3 sec hold @ top
    135 * 15
    225 * 15

    Lying Cable Rear Delt Flye
    30 * 12
    40 * 12
    50 * 12
    60 * 12

    Band Overhead External Rotation
    light band 15/arm * 3 sets

    Stairmill * 30 min

    Stretching

    Curls w/tyler grips
    bar * 10 * 3 sets reg + 3 sets reverse grip

    BW: 266

    -Pop
  40. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.33%

    Monday 10/5/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    add 5 chains/side, adjusted the length so less links were on the ground at lockout (less stable)
    135 * 3
    185 * 1
    225 * 1
    275 * 1
    315 * 1
    345 * 1
    365 * 1 PR

    Take Chains off, add 4 board, close grip (thumbs from smooth)
    405 * 8
    435 * 8 PR


    Superset:

    1: JM Presses 135/165/195 * 10
    2: Lying Rear Delt Cable Flyes 30/40/50 * 20
    3: Standind Seated Cable Rows w/Tyler Grips 130 * 20 * 3 sets

    1.25 mile walk w/wife & weighted vest

    BW: 269 (bloated)

    -Pop
  

  
 

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