[CJPopovich]

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:

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

[CJPopovich]

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

[CTDeuce]

Melon is what I use...I love that stuff

[CJPopovich]

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

[CJPopovich]

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

[CTDeuce]

Happy 4th bro!

[CJPopovich]

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:

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

[CTDeuce]

Im sorry to hear about your wife's loss.

[CJPopovich]

Thanks brother.

[CJPopovich]

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

[CJPopovich]

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

[CJPopovich]

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

[CJPopovich]

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:

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

[poison]

Looking strong, Pops!

[CJPopovich]

Thanks brother!

[Millennium 1]

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

[CJPopovich]

Thanks Matt!

Weds 7/16/08

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