CPop's Millennium Sponsored Log

Weds 8/4/10

Stairmill * 30 min

Stretching

SSB High Box Squats
bar * 5
135 * 3
225 * 1
315 * 1
405 * 1

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

Rope Abs

80 * 20 * 3 sets

supersetted w/Solo Ab
heavy medicine balls * 20 * 3 sets

Stretching

40 min walk w/wife

BW: 268

-Pop
 
Thurs 8/5/10

Stairmill * 30 min

Hammer Strength Row Machine, wide bench type grip
1pl * 10
2pl * 10
3pl * 10

Switched to high neutral grip
4pl * 10 * 3 sets

T bar rows
1pl * 10
3pl * 10
4pl * 10
5pl * 10

DB Side Raises
20 * 10 * 3 sets

SOHP
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
275 * 1
300 * 1
275 * 5
225 * 5

BW: 268

Did the SOHP at the end of the workout because I wanted to see where I was in a fatigued state. I was pleased with where I landed.


-Pop
 
Friday 8/6/10

Pulled something in my abs/groin last night, hoping it's not a hernia, but no lump or anything... will leave it alone and see what happens.

(a.m.) 1.25 mile walk

Stretching

Shrug Machine
225 * 10
315 * 10
405 * 10 * 5 sets

DB Curls
25 * 10 * 3 sets

Crunches on stability ball, this was more for seeing what aggravated my strain
50 reps

Lying Rear Delt Cable Flyes
15 * 10 * 3 sets

1.25 mile walk

-Pop
 
Hard to say. Seems to move around a bit. I actually think it's just a strain now. I have had some issues going on with my low back and hip flexors for a while, I went to a doctor and they said they could feel that something was going on, but they didn't think it was a hernia. This is in the same spot. Nothing bulging, just a little pain. I'm going to give it a little time and see how it goes, in the meantime it's a deload week so it's perfect for giving it a rest. I feel a sort of sharp pain an inch or two below my belly button but 4-5 inches to the right side sometimes when doing chest supported rows. Thought that's what this was but it tweaked a little more than usual. One thing is that it could be some scar tissue from when I had my appendix out a long time ago. Who knows. I'm just going to let it rest for a while and if it's not getting better in a week, go to the doc. Thanks for asking.

Monday 8/9/10

DB Incline
20 * 10
40 * 10
60 * 10
85 * 10
105 * 20

Superset:
1: Lying Rear Delt Cable Flyes: 40 * 10 * 3 sets
2: Standing Seated Cable Row: 120 * 20 * 3 sets
3: Rope Face Pulls: 70/80/80 * 20 reps

BW: 267

-Pop
 
I'm doing a combination of stretching and leaving it alone, lol.

My hip flexors are pretty tight, it's an on going battle since I'm an engineer and sitting at a desk for 10+ hours per day, normally 6 days per week. It's hard to undo that. Rhodes sent me some hip mobility stuff, time to make it more of a priority.
 
Tues 8/10/10

5 mile bike ride

1.25 mile walk


Weds 8/11/10

Stairmill * 5 min

DB shrugs
50 * 20
75 * 20
90 * 20

Smith Shrugs
1pl * 10
2pl * 10
3pl * 10
4pl * 10
5pl * 10
6pl * 8

Lunges * bunch

Hip stretching & mobility * 100 trillion reps.

1.25 mile walk

BW: 264

-Pop
 
It took me a while, lol.


Thurs 8/12/10

Stairmill * 40 min

DB SOHP
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
65 * 10

Standing Seated Cable Rows, close grip
whatever weight was on the stack * 10 * 3 sets

Pullups
bw * 5 * 3 sets

Easy workout, in and out quickly.

1.25 mile walk

BW: 267

-Pop
 
Friday 8/13/10

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10, wide/med/narrow

Lying Rear Delt Cable Flyes
45 * 10 * 3 sets

Seated DB curls
15 * 15 * 5 sets/arm

Rope Upright Rows
70 * 10
100 * 10
150 * 10 * 3 sets

Oblique work
20/30/40 * 10

Ab Rotation Machine
50 * 10 * 3 sets/direction

BW: 268

-Pop
 
Monday 8/16/10

Bench, pinky on ring

pushups on smith machine * 10 * 3 sets

95 * 10
135 * 10
135 + 50lbs hanging * 3
185 + 50lbs hanging * 1
225 + 50lbs hanging * 1
275 + 50lbs hanging * 1
325 + 50lbs hanging * 1
375 + 50lbs hanging * 1
405 + 50lbs hanging * 1 PR
365 + 50lbs hanging * 1 (3 reps 90%+)

Vid of 405:

[nomedia="http://www.youtube.com/watch?v=YEbXqNU9LI8"]YouTube- 405 w50 hang 8 16 10[/nomedia]

Add 2 board
365 + 50lbs hanging * 1
405 + 50lbs hanging * 1
425 + 50lbs hanging * 1

Superset:

1: Incline close grip, 235 * 10 * 3 sets
2: Standing Lat Pulls to Belly: 120/150/180 * 10
3: Lying Rear Delt Cable Flyes: 50 * 10 * 3 sets

1.25 mile walk w/wife

BW: 267

-Pop
 
Weds 8/18/10

Stairmill * 30 min

Stretching

DL's on 45lb plate, conventional, hook grip
135
225
315
405

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

Oblique work
20/30/40


Thurs 8/18/10

Lat Pulldowns to Belly
100 * 10
150 * 10
180 * 10

Pullups
BW * 6 * 3 sets

DB SOHP
20 * 20
45 * 20
75 * 20

DB Side Raises
20 * 10 * 3 sets

Quick training...
 
Any contests coming up? They've recently started holding more RAW contests in the CPU which I might jump into one. I'm not a huge fan of throwing on all the gear although the lifts are huge it's always such a hassle as I have to borrow (don't have my own) and I usually train on my own.
 
Friday 8/20/10

Stairmill * 30 min

Stretching

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10

Lying Rear Delt Cable Flyes
35 * 50

DB Curls
15 * 15 * 5 sets/arm

Another quick one. Crazy work week.

BW 269, creeping up, want to see how it effects benching on Monday.
 
Monday 8.23.10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
440 * 1
470 * 1 PR

Vid of 470:

[nomedia="http://www.youtube.com/watch?v=thmRF2RcU_k"]YouTube- 470 bench 8/23/10[/nomedia]

Add 3 board
405 * 1
475 * 1
510 * 1 PR

Vid of 510 3 board:

[nomedia="http://www.youtube.com/watch?v=flGfjxefaHw"]YouTube- Chris 510 3bd 8.23.10[/nomedia]


Superset:

1: Close grip incline: 235 * 10 * 3 sets
2: Standing Lat Pulls to Belly: 150 * 10 * 3 sets
3: Lying Rear Delt Cable Flyes: 50 * 10 * 3 sets

Tricep stretches

BW: 271

-Pop
 
Weds 8/25/10

Stairmill * 20 min

Stretching

Deadlifts, conventional, hook grip, standing on plate
135
225
315
405
495 stopped here, felt easy

Shrugs
225 * 10
315 * 10
405 * 10
495 * 10
585 * 10

Rope Abs
60 * 10 * 3 sets

Solo Ab
Light Medicine Balls * 10 * 3 sets

Abs felt okay, going slow.

Stairmill * 25 min

Stretching

30 min walk w/wife

BW: 271

-Pop
 
Thurs 8/26/10

Stairmill * 30 min

Stretching

DB SOHP
15 * 10
35 * 10
65 * 10
85 * 10
105 * 10, these felt good.

Standing Seated Cable Row, close grip
100 * 10
130 * 10
160 * 10

Pullups
BW * 8 * 3 sets

Rear Delt Raises
20 * 10 * 3 sets

Side Raises
20 * 10 * 3 sets

BW: 271

-Pop
 
8.27.10

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10

If I hadn't mentioned it before, this freaking things are hard on the sternum area. Love the upper back work though.

Lying Rear Delt Cable Flyes
50 * 10 * 3 sets

DB Curls
15 * 15 reps * 5 sets/arm, done in 1 giant set.

Quick workout!

BW: 272
 
Monday 8/30/10

Bench, reverse band set up so that 60lbs just touches the chest.
135 * 10
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1
455 * 1
495 * 1
515 * 1
525 * 1 PR

add 2 board
405 * 1
495 * 1
535 * 1 PR

Vid of 525: Invalid Link Removed

Superset:
1: Close grip incline: 235 * 10 * 3 sets
2: Lying Rear Delt Cable Flyes: 50 * 10 * 3 sets
3: Standing Seated Cable Rows: 150 * 10 * 3 sets

BW: 272
-Pop
 
Weds 9/1/2010

Vancouver, BC

A little banged up from the flight.

Reverse Lunges
BW * 10/leg

Stretching

Squats
bar * 5
135 * 5
225 * 1
315 * 1
405 * 1
405 * 3

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets
315 * 20

DB Side Bends
30 * 10 * 3 sets

DB Shrugs
100 * 10 * 3 sets

Did this workout at Fitnessworld. Nice gym, not for powerlifters but reasonably well put together. Only 1 squat rack. Pretty much everything else you'd want though.
 
Thurs 9/2/10

Vancouver, BC

Did this one at Gold's gym, Allison Road, Vancouver, BC V6T 1T5, Canada‎.

Good experience, the guy at the desk didn't charge me anything and just waved me in when he found out I wasn't interested in a membership, just wanted to get a day pass. The gym is open, lots of nice equipment. Again, not ideal for a powerlifter but you could get by. Very clean and the people are friendly, although there was one guy in cowboy boots, tight jeans and a wife-beater that was providing unintentional amusement for a lot of people.

SOHP
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
275 * 1
305 * 1
315 * 1
225 * 10

Everything there was a PR, I normally wear wrist wraps and a belt and used neither since they were in Maine, and I was not. The 305 was the best lift, strong, the 315 was a little rough.

Standing Seated Cable Rows, close grip
60 * 10
120 * 10
180 * 10

Pullups
BW * 5 * 6 sets, differing grips

DB SOHP
35 * 10
60 * 10
85 * 20

Lat Pulldowns to Belly
150 * 10 * 3 sets

DB Side Raises
20 * 10
25 * 10
30 * 10
35 * 10
40 * 10

Nice Training Session.

BW: Unknown, not worrying about it this week.
 
Back at home finally.

Dover, NH gym

Monday 9/6/20

Deload week

Stairmill * 10 min

DB incline
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10

Key Presses
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10

Superset:
1: Lying Rear Delt Cable Flyes: 25/30/35 * 10
2: Standing Lat Rows to Belly: 140/160/180 * 10
3: Standing Seated Cable Rows (close grip): 140/160/180 * 10

BW: about 270

-Pop
 
9/7/10

Stairmill * 30 min
Stretching
1.25 mile walk w/wife

9/8/10

Stairmill * 30 min

DL, conventional, hook grip, standing on plate
135
225
315
405
495

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

Prowler
50lbs * 40' * 2
100lbs * 40' * 2
150lbs * 40' * 2

Rope abs
80 * 20 * 3 sets

Stretching

Treadmill * 30 min

BW: 269
 
Thurs 9/9/2010

Stairmill * 30 min

Stretching

DB SOHP
25 * 20
45 * 20
65 * 20

Lat Pulldowns to Belly
120 * 10
140 * 10
160 * 10
180 * 10

Pullups * 10

Hammer Strength Lat Row Machine
185 * 10 * 3 sets

DB Side Raises
15 * 20 * 3 sets

DB Rear Raises
15 * 20 * 3 sets

BW: 270

-Pop
 
Friday 9/10/10

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
455 * 10
315 * 10 w/~3 sec hold @ top

1 Arm Seated DB Curls
15 * 15 reps * 5 sets/arm

Quick training tonight, in & out.
 
Sat 9/11 & Sun 9/12 did 30 min on Stairmill + stretching

Monday 9/13/10

Matt Rhodes suggestions of doom...

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
135 + 50 lbs hanging * 3
135 + 50 lbs hanging + 95 lbs in chains * 1
185 + 50 lbs hanging + 95 lbs in chains * 1
225 + 50 lbs hanging + 95 lbs in chains * 1
275 + 50 lbs hanging + 95 lbs in chains * 1
315 + 50 lbs hanging + 95 lbs in chains * 1
335 + 50 lbs hanging + 95 lbs in chains * 1
305 + 50 lbs hanging + 95 lbs in chains * 2 (4 reps 90% +)

Add 2 board
315 + 50 lbs hanging + 95 lbs in chains * 1
345 + 50 lbs hanging + 95 lbs in chains * 1
365 + 50 lbs hanging + 95 lbs in chains * 1

Vid of 335 full range:

Invalid Link Removed

Superset:
1: Incline close grip: 235 * 10 * 4 sets
2: Standing Lat Pulls to Belly: 150 * 10 * 4 sets
3: Lying Rear Delt Cable Flyes: 50 * 10 * 4 sets

Tricep & hip stretches

2 mile walk w/wife @ home

BW: 271

-Pop
 
9/15/10

Stairmill * 30 min

Deadlifts, conventional, standing on plate, timed.
135 * 1
225 * 1
315 * 1
405 * 1
455 * 1

Took 1 min 15 sec.

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
585 * 10

Prowler
50 lbs * 50' * 2
100 lbs * 50' * 2

BW: 270

-Pop
 
Thurs 9/16/10

Stairmill * 30 min

Stretch

DB SOHP
20 * 20
40 * 10
60 * 10
80 * 10
100 * 15 PR

Lat Pulldowns to Belly
80 * 10
120 * 10
160 * 10
200 * 10

Pullups
BW * 6 * 3 sets

Hammer Strength Row
185 * 10 * 3 sets, one giant set

DB Side Raises
20 * 10
30 * 10
40 * 10
50 * 10

Bent Over DB Raises
20 * 10 * 3 sets, one giant set

BW: 270

-Pop
 
Friday 9/17/10

Rowing machine * 15 min

Elliptical * 45 min

Incline Shrugs w/3 sec hold @ top
bar * 10
135 * 10
225 * 10
315 * 10

1 arm DB Curls
17.5 * 15 reps * 5 sets/arm

Lying Rear Delt Cable Flyes
40 * 20 * 3 sets, 1 giant set

Stretching, lots of hip stuff, think I have a groin strain, fun.

BW: 272

-Pop
 
Monday 9/20/2010

Elliptical * 5 min

Stretching groin/hips (groin strain possible small hernia, ugh)

Bench, pinky on ring

bar * 20 * 2 sets
135 * 10
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1
450 * 1
475 * 1 PR

Vid of 475:

Invalid Link Removed


Add 2 board
425 * 1
455 * 1
485 * 1 PR

Vid of 485:

Invalid Link Removed

Rolling DB Extensions:
25 * 12
45 * 12
65 * 12
75 * 12

Lat Pulldowns to Belly
100 * 12
120 * 12
140 * 12
160 * 12

Lying Rear Delt Cable Flyes
40 * 12
55 * 12
65 * 12

1.25 mile walk w/wife after

BW: 273

-Pop
 
Weds 9/22/10

Stairmill * 10 min

DB Shrugs
20/40/60/80/100/80/60/40/20 * 10

Leg Extensions
135 * 10 * 3 sets

Reverse Lunges
each leg * 10 reps * 3 sets

Shrug Machine
405 * 10 * 3 sets

Walk on treadmill w/20lb dumbbells * 20 min


Thurs 9/23/2010

DB Side Raises
15 * 10
20 * 10
25 * 10
30 * 10
35 * 10
40 * 10

Hammer Strength Plate Loaded Lat Machine
185 * 10 * 3 sets

Pullups
BW * 5 * 4 sets

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

BW: 273

-Pop
 
Friday 9/24/10

Incline Shrugs
135 * 20
225 * 20 * 3 sets

Lying Rear Delt Cable Flyes
35 * 20 * 3 sets

DB Curls
17.5 * 15 * 5 sets/arm
 
Monday 9/27/10

Bench, feet up on bench (groin), pinky on ring
bar * 10
95 * 10
135 * 10
135 + dbl'd mini bands * 3
135 + 90 lbs chains + dbl'd mini bands * 3
185 + 90 lbs chains + dbl'd mini bands * 1
225 + 90 lbs chains + dbl'd mini bands * 1
275 + 90 lbs chains + dbl'd mini bands * 1
315 + 90 lbs chains + dbl'd mini bands * 1
335 + 90 lbs chains + dbl'd mini bands * Miss
325 + 90 lbs chains + dbl'd mini bands * 1
335 + 90 lbs chains + dbl'd mini bands * Miss!!!
335 + 90 lbs chains + dbl'd mini bands * 1, PR, finally. Had to review vids, I was pushing in a straight line.

Vid: Invalid Link Removed

Add 2 board
315 + 90 lbs chains + dbl'd mini bands * 1
350 + 90 lbs chains + dbl'd mini bands * 1

Superset:
1: Standing Lat Pulldown to Belly: 140/160/180 * 10
2: Close Grip Incline: 235/255/275 * 10
3: Lying Rear Delt Cable Flyes: 45/55/65 * 10


BW: 275

-Pop
 
Weds 9/29/10

Elliptical * 35 minutes

Rowing Machine: 5 mins * 3 sets, done for upper back mostly

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10 * 5 sets

Reverse Lunges
BW * 10/leg * 3 sets

Treadmill * 30 min.

BW: 274

-Pop
 
Thurs 9/30/10

Elliptical * 35 minutes

DB SOHP
20 * 20
40 * 20
60 * 20
80 * 20
100 * 15
60 * 30



Lat Pulldowns to Belly
70 * 10
140 * 10
210 * 10

Pullups
BW * 8 * 4 sets

DB Side Raises
20 * 10
30 * 10
40 * 10
50 * 10

BW: 274

-Pop
 
Friday 10/1/10

Elliptical * 35 min

Incline Shrugs
135 * 20
225 * 20
315 * 20

Lying Rear Delt Cable Flyes
45 * 20 * 3 sets

DB Curls
17.5 * 15 * 5 sets/arm

Treadmill * 30 min @ 5 degree incline & 3mph

BW: 276

-Pop
 
Monday 10/4/10

Elliptical * 5 min

DB Incline
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10
120 * 10

Key Presses
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10

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

Lying Rear Delt Cable Flyes
40 * 10
55 * 10
70 * 10




Tues 10/5/10

Elliptical * 35 min
Treadmill * 20 min
Stretching




Weds 10/6/10
Elliptical * 30 min
Rowing Machine * 10 min

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
585 * 10

Rope Abs
80 * 30

Reverse Lunges
bw * 10 * 3 sets

Treadmill * 20 min
 
Thurs 10/7/10

Elliptical * 5 min * 2 sets
Rowing machine * 5 min * 2 sets

Stretching

DB SOHP
25 * 12
45 * 12
65 * 12
85 * 12
105 * 12

Vid of 105's:

Invalid Link Removed

Hammer Strength Row
185 * 12 * 3 sets

Pullups
BW * 10 * 3 sets

DB Side Raises
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10

BW: 278

-Pop
 
Friday 10/8/10

Elliptical * 45 min

Incline Shrugs
135 * 20
225 * 20
315 * 20

Lying Rear Delt Cable Flyes
40 * 20
50 * 20
60 * 20

DB Curls
20 * 15 * 5 sets

DB Shrugs
30 * 20
50 * 20
80 * 20

BW: 277
 
Monday 10/11/10

Bench
bar * 20
95 * 10
135 * 10
135 + 90 lbs chains * 3
185 + 90 lbs chains * 1
235 + 90 lbs chains * 1
285 + 90 lbs chains * 1
335 + 90 lbs chains * 1
380 + 90 lbs chains * 1
415 + 90 lbs chains * 1 PR

Vid of 415 w/chains: Invalid Link Removed


Add 2 board
370 + 90 lbs chains * 1
425 + 90 lbs chains * 1
435 + 90 lbs chains * 1

Superset:
1: Close grip incline: 225/275/315 * 10
2: Standing Lat Pulls to Belly: 120/160/200 * 10
3: Lying Rear Delt Cable Flyes: 50/60/70 * 10

Vid of incline: Invalid Link Removed

BW: 277

-Pop
 
Tues 10/12/10

Elliptical * 30 min



Weds 10/13/10

Elliptical/5 min + rowing maching/5 min * 40 min

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

Reverse Lunges * 30

Stretching

Thurs 10/14/10
Elliptical * 5 min

DB SOHP
20 * 10 * 2 sets
40 * 10 * 2 sets
60 * 10 * 2 sets
80 * 10 * 4 sets

Lat Pulldowns
120 * 10
160 * 10
200 * 10

Pullups
BW * 8 * 3 sets

Hammer Strength Pulldown
185 * 10 * 3 sets

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

BW: 277

-Pop
 
Friday 10/15/10

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 20
60 * 20
70 * 20

DB Curls
15 * 15/arm * 5 sets, 1 giant set

Elliptical * 30 min

Stretching

BW: 278

-Pop
 
Monday 10/18/10

Bench
bar * 20
135 * 10
225 * 3
285 * 1
335 * 1 * 2 sets Good speed.

Invalid Link Removed

Pushdowns
50 * 10 * 3 sets

Lying Rear Delt Cable Flyes
40 * 20
55 * 20
70 * 20

BW: 282

-Pop
 
Tus 10/19

Elliptical * 30 min

Stretching

Weds 10/20
Shrugs
bar * 20
135 * 20
225 * 20 * 3 sets

Lying Rear Delt Cable Flyes
40 * 20 * 3 sets
 
Oct 23rd IPA Bench Meet

Weighed in at 269 lbs.

Warmups

Bar * 10 * 2 or 3 sets
135 * 10
225 * 3
275 * 1
325 * 1
375 * 1
425 * 1

1st Attempt: 470 lbs, 3 white lights, PR!

Invalid Link Removed

2nd Attempt: 500 lbs, 3 white lights, PR!

Invalid Link Removed

3rd Attempt: 510, gassed, no lift.

I'm very tired but pleased. 500 has been a long time coming.
 
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