CPop's Millennium Sponsored Log

I'm back!

I took a break from logging my training after the meet since it was such a huge milestone. Now my goals are a little different, but still the same; be strong, but better conditioned, and basically just smash weights like never before.

I'm doing a version of block periodization heaviliy biased with prilipen and my own training experiences. This block is accumulation, the goal of which is to do a lot of work and raise work capacity.

Monday 12/27/2010

Bench, feet up on bench, pinky on ring grip:
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
315 * 3
340 * 3 * 6 sets (18 reps @ 75%)

Incline, pinky on ring grip
135 * 6
225 * 6
275 * 6 * 4 sets (24 reps @ 65%)

Accessory:
1: Pullups BW * 10 * 4 sets
2: Pushdowns: 50 * 20 * 4 sets
3: Low Pully Belly Rows: 150 * 20 * 4 sets
 
Weds 12/29/10

Stairmill * 5 mins, pretty hard.

Stretching

Deadlifts, conventional, hook grip
135 * 5
225 * 5
315 * 20

Single Leg Deadlifts
25 * 10/leg
50 * 10/leg
75 * 10/leg

Reverse Lunges * 30/leg

Shrugs
225 * 20 * 3 sets

Elliptical * 25 mins
 
Thurs 12/30/10

Seated Overhead Press
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
245 * 3 * 6 sets
315 * 2

Blast Strap Pushups
BW * 10 * 5 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5
BW + 50 lbs * 4 * 4 sets
BW * 10

Hammer Strength CSR
135 * 10
225 * 10
315 * 10
365 * 10

DB Side Raises
25 * 15 * 3 sets

Tricep Pushdowns
50 * 80 reps
 
Friday 12/31/10

Treadmill * 35 mins

Hammer Strength High Pull
95 * 20 * 5 sets

DB Curls
17.5 * 15 reps * 5 sets/arm

Lying Rear Delt Cable Flyes
20 * 20
25 * 20
30 * 20

Reverse Pec Dec
130 * 10
150 * 10
175 * 10

Last workout of 2010! What a year it's been. I accomplished all of my goals, and am looking forward to new ones for 2011! One of the little things I"m wokring on is to run a 5K in 2011. I won't be breaking any speed records, but my goal is to do it without walking. As such, I'm working on my conditioning and still trying to keep that strength up there. So far so good!

Happy New Year to everyone!

-Pop
 
Monday 1/3/11

Bench, Feet up on bench, pinky on ring grip
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
315 * 3
365 * 3 * 5 sets

Incline, pinky on ring
225 * 6
295 * 6 * 4 sets

Superset:
1: Pullups: BW* 10 * 3 sets
2: Pushdowns: 50 * 20 * 3 sets
3: Rope Facepulls: 60 * 20 * 3 sets
 
Weds 1/5/11

Stairmill * 5 mins

SSB Box Squats
bar * 5
135 * 3
225 * 1
315 * 1
405 * 1
455 * 1
made it about 3" high here, just to feel the weight
495 * 3

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

Reverse Lunges
BW * 30/leg
 
Thurs 1/6/11

Seated Overhead
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
265 * 3 * 4 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5
BW + 50 * 5 * 4 sets
BW * 10

Blast Strap Pushups * 100

Hammer Strength Row
135 * 10
225 * 10
315 * 10

Standing Seated Cable Rows
160 * 20 * 3 sets

DB Side Raises
15 * 20
25 * 20
35 * 20

Tricep Pushdowns
50 * 100
 
Friday 1/7/11

Treadmill * 35 min

Stretching

DB Curls
15 * 15 * 6 sets/side

Lying Rear Delt Cable Flyes
25 * 20
40 * 20
55 * 20

Stretching & Ab work
 
Monday 1/10/11

Bench, feet up, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
315 * 3
355 * 3
385 * 3 * 4 sets, 12 reps @ ~85%

Incline, pinky on ring
135 * 6
225 * 6
315 * 6 * 4 sets

Supersets:
1: Pullups: BW * 10 * 3 sets
2: Low Belly Cable Rows: 150 * 20 * 3 sets
3: Pushdowns: 50 * 20 * 3 sets


BW: 277.5
 
Weds 1/12/11

SSB Low Box Squats
Bar * 3
135 * 3
225 * 3 * 5 sets

Supersetted with Reverse Lunges
BW * 6/leg
BW + 50 * 6/leg
BW + 100 * 6/leg

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

Streching

Elliptical * 35 mins

Shoveling snow for a billion hours.
 
Thurs 1/13/11

Seated OHP
bar * 10
95 * 10
135 * 10
185 * 3
235 * 3
285 * 3 * 4 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 6
BW + 50lbs * 6 * 4 sets

Blast Strap Pushups
25 * 4 sets

Hammer Strength Row
135 * 10
225 * 10
315 * 10

DB Side Raises
25 * 15 * 3 sets

Pushdowns
50 * 20 * 3 sets
 
Friday 1/14/11

Incline Shrugs
bar * 20
135 * 20
225 * 20 * 3 sets

DB Curls
15 * 15 * 5 sets

Lying Rear Delt Cable Flyes
40 * 20 * 3 sets

Treadmill * 20 min
 
Monday 1/17/11

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

Add 2 board
425 * 3 * 3 sets

Pulldowns:
90 * 10
180 * 10

Superset:
1: Pullups: BW * 10 * 3 sets
2: Low Pully Belly Rows: 200 * 20 * 3 sets
3: Rolling DB Extensions: 40/60/80 * 12 reps

Tricep Pushdowns:
50 * 50 reps

Stretching

First time with 400+ in my hands since the meet. Felt a little heavier than I expected, but moved okay. Overall not bad.
 
Weds 1/19/11

Elliptical * 15 mins

DL, conventional, standing on plate, hook grip
135 * 3
225 * 1
315 * 1
405 * 1
500 * 1

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

Elliptical * 20 mins

Stretching
 
Thurs 1/20/11

Seated OHP
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
265 * 3
295 * 3 * 3 sets

Pulldowns
100 * 10

Pullups
bw * 8
bw + 50lbs * 8 * 2 sets
bw * 10

Dips * 100

Hammer Strength Row
1pl * 10
2pl * 10
3pl * 10

DB Side Raises
25 * 15 * 3 sets

Pushdowns
50 * 20 * 3 sets
 
Well, I haven't updated this is a while because I tweaked the bajezus out of my pec. I haven't benched for a while and instead have been doing some overhead work, and a lot of therapy. It's okay!

Monday 2/21/11

SOHP, thumbs from smooth
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
255 * 3
275 * 3
290 * 3

Downset: 245 * 10

Pulldowns to belly
90 * 10
120 * 10
150 * 10
180 * 10
210 * 10
240 * 10

Pullups
bw * 10 * 3 sets

Rolling DB Extensions
50 * 12
70 * 12
90 * 10

Bench (therapy)
135 * 10
225 * 10

DB Bench on a foam roller (more scap movement)
35/55/75 * 10

Lots more therapy/range of motion stuff

BW: 270

-Pop
 
Weds 2/23/11

30 min walk on treadmill

Stretching

Conventional Deadlifts, hook grip
135 * 3
135 + 2 short mini bands per side * 3
225 + 2 short mini bands per side * 1
315 + 2 short mini bands per side * 1
365 + 2 short mini bands per side * 1
405 + 2 short mini bands per side * 1 * 12 sets
455 + 2 short mini bands per side * 1
495 + 2 short mini bands per side * 1

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

Rope Abs
80 * 30

Stretching & out
 
Thurs 2/24/11

Elliptical * 5 min

DB SOHP
15 * 10
25 * 10
50 * 10
75 * 10
105 * 15
85 * 27

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 25 * 5 * 3 sets, tightened form up on these, doing them slow & controlled, trying something new.

Dips * 30, was bothering the pec so I stopped

Skullcrushers, straight bar, to chin
bar * 10
95 * 10
135 * 10
185 * 8

Hammer Strength Row
135 * 10
225 * 10
315 * 20

DB Side Raises
20 * 10 * 3 sets
 
Friday 2/25/11

Treadmill * 35 mins

DB Curls
20 * 15 * 5 sets/arm

DB Shrugs
50/70/90 * 10

Pec/Neck rehab stuff


Sun 2/27/11

Treadmill * 40 min
 
Mon 2/28/11

SOHP

Bar * 10
95 * 10
135 * 10
185 * 2
225 * 2
275 * 2
315 * 2 PR
245 * 10 downset

I made bigger than normal jumps here as I am tapering down volume for the meet.

Bench, pinky on ring (rehabbing pec)
135 * 10
225 * 10
315 * 10

First time benching in 5 weeks or so, felt good, I pressed all in a straight line to avoid stressing pec.

Pulldowns warmup
100 * 10
200 * 10

Pullups
BW * 10 * 3 sets

Rolling Dumbbell Extensions
50's * 15
70's * 15
90's * 15

Low Pulley Belly Rows
150 * 20 * 3 sets

Treadmill, walking * 20 min
 
Weds 3/2/11

Bike * 5 min

Stretching

Squats
135 * 3
185 * 1
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
425 * 1 Easy, stopped there

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

Rope Abs
100 * 20

Treadmill * 30 min
 
Thurs 3/3/11

DB SOHP
15 * 10
25 * 10
50 * 10
75 * 10
105 * 10
85 * 30

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5
BW + 25 * 5 * 3 sets

Skullcrushers
bar * 10
95 * 10
135 * 10
185 * 10

Standing Seated Cable Rows
100 * 20 * 5 sets

DB Side Raises
15 * 20 * 3 sets


Jose Raymond was at my gym, super cool guy. Jacked!
 
Friday 3/4/11

Stairmill * 30 min

Stretching

DB Curls
15 * 15 * 5 sets/arm

Low Pulley Belly Rows
150 * 20 * 3 sets

Quick day.
 
Monday 3/7/11

SOHP
Warmup
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
275 * 1
325 * 1
325 * 1 started to lose it at the top (forward) but it was locked out.
295 * 1

Vid of 325:

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Bench, pinky on ring
135 * 10
225 * 10
335 * 10

Pullups
BW * 10 * 3 sets

Rolling DB Ext
45 * 10
75 * 10
100 * 9

Lying Rear Delt Cable Flyes
50 * 20 * 3 sets

Tricep Pushdowns
50 * 20 * 3 sets

Minor ab work
 
Weds 3/9/11

Treadmill * 30 min

Squat
bar * 5
135 * 5
185 * 2
225 * 2
275 * 2 * 12 sets w/30 sec break btwn sets
315 * 1
365 * 1
405 * 1

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

Rope Abs
80 * bunch

Ab wheel * 10


Thurs 3/10/11

microband warmup

DB SOHP

20 + microbands * 10
40 + microbands * 10
60 + microbands * 10
80 + microbands * 10
90 + microbands * 10

Pulldowns
100 * 10
200 *10

Pullups
BW * 5
BW + 25 * 5 * 3 sets

Standing Seated Cable Rows (scap retraction)
100 * 20 * 5 sets



Friday 3/11/11

DB Curls 20 * 15 * 4 sets/arm

Upper back work w/135 * 60ish reps
 
Monday 3/14/11

SOHP
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
285 * 1
315 * 1
335 * 1 PR
295 * 1

Flat bench
135 * 10
245 * 10
355 * 5, felt pec hurting a little so stopped here

Skullcrushers
bar * 10
95 * 10
135 * 5
185 * 5
225 * 5

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10 * 3 sets

Standing Low Pulley Belly Rows
stack * 20 * 3 sets, 1 giant set


Weds 3/23/11

Treadmill * 30 min

Stretching

DL, conventional, standing on plate, hook grip
135 * 4
225 * 1
315 * 1
405 * 1
495 * 1
550 * 1 PR

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

Abs * bunch


Thurs 3/17/11 Super fast workout
DB SOHP w/micro bands.
bands * 10
20 + bands * 10
40 + bands * 10
60 + bands * 10
80 + bands * 10
100 + bands * 6

Pulldowns
100 * 10
200 * 10

BW Pullups * 10

Out!

Friday 3/18/11

Treadmill * 30 min
Various upper back movements to stay loose. Some pec rehab. I'm close to a contest so I didn't do a ton. Just keep stuff moving. These are odd but fun workouts.
 
Monday 3/21/11

Last overhead training session before the meet.

Bar * 10
135 * 8
185 * 1
235 * 1
285 * 1 * 2 sets. Easy.

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

Skullcrushers
bar * 10
95 * 10
135 * 20

Low pulley belly rows
200 * 60

I'm ready.
 
Sunday March 27th I competed in the Strict Overhead Press competition held by the APA at Metal Health Gym in Wallingford Connecticut.

The strict overhead press is a very old lifting movement, basically it's a standing overhead press with no leg drive or back bend allowed. Taking legs and arching out of the equation leaves just pressing power, and numbers lifted are generally significantly less than other upper body lifts such as bench pressing. Overhead pressing is not part of powerlifting, however, the APA has a strength sports division which is sort of a cross between powerlifting and strongman.

Warmups:
Bar * 10
135 * 6
185 * 1
235 * 1
285 * 1

Competition:
First Attempt: 325 lbs. Good lift, new APA record.
Second Attempt: 340 lbs. Good lift, new APA record, although I saw the video and really didn't like it.
Third Attempt: 350 lbs. Good lift, much better than the 340 lbs, new APA record.

Here is a video of the 350 lbs.

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So I walked away with 1st place, a new APA world record for my weight class, and a decent overhead press. Even more so, this is the first time I've directly led a group of guys down to a meet as their coach. Everyone who came with me walked away with a PR record, and I'm very grateful for the opportunity to be able to help others reach their goals. I am happy with my performance and ready for the next goal. Thank you to everyone for their support and kind words. Make no mistake about it, it makes a difference and it matters. Thank you all.
 
Back at it. Monday 4/4/11

Doing some pec rehab.

Stretching/fat man pushups

Bench
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10 * 4 sets

Incline, pinky on ring
135 * 10
185 * 10 * 4 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5 * 4 sets

JM Presses
135 * 10 * 3 sets

Hammer Strength Plate Loaded Lat Machine
1pl * 10
2pl * 10
3pl * 10
 
Weds 4/6/11
Squats
bar * 10
135 * 10
225 * 1
315 * 1
405 * 1
455 * 1

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

Rope abs
80 * 20

Ab Solo * 20



Thurs 4/7/10
DB SOHP
15 * 20
25 * 20
45 * 20
65 * 20 * 4 sets

Pulldowns
90 * 20
120 * 20
150 * 20
180 * 20

Standing Rows to Belly
100 * 20 * 4 sets


Friday 4/8/11
Upper back * bunch of random exercises

db curls
25 * 15 * 3 sets/arm

Quick day.
 
Monday 4/11/11

Bench, comp grip
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10
275 * 10 * 3 sets

Incline, pinky on rings
135 * 10
185 * 10
225 * 10 * 2 sets

Standing Lat Pulls to Belly
50 * 10
100 * 10
150 * 10
200 * 10
220 * 10

JM Presses
145 * 10 * 3 sets

Standing Seated Cable Rows
100 * 10
140 * 10
180 * 10

Overhead Extensions
60 * 10
80 * 10
100 * 10

Out!

-Pop
 
4/13/11Elliptical * 5 mins

Stretching

Squats
bar * 10
135 * 5
225 * 2 * 2 sets
275 * 2 * 2 sets
315 * 2
315 * 1
365 * 1
405 * 1
460 * 1
500 * 1
455 * 2

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

Solo Ab * 20

Treadmill * 30 mins.



Thurs 4/14 (#33 birthday!)DB SOHP
15 * 20
35 * 20
55 * 20
75 * 20 * 3 sets

Supesetted with pullups w/varying hand positions.
BW * 3 * 6 sets

Friday 4/15/11
DB Curls & Upper back work + cardio.
 
Alright. The break is done. Going through some rough times at home, and am on the way to being single. Time off was good to help the pec heal up.

Monday 5/9/11

Bench
Bar * 50
135 * 10
185 * 10
225 * 10 * 3 sets

Lat Rows
120 * 20 * 3 sets close grip
100 * 20 * 3 sets neutral grip

Overhead Extensions
100 * 20 * 3 sets

DB Shrugs
110 * 20 * 3 sets

Pec Dec (rehab)
50 * 20 * 3 sets

-Pop
 
Weds 5/11/11

Deadlifts, conventional
135 * 5
225 * 1
315 * 1
405 * 1
495 * 1
585 * 1

Squats
135 * 3
225 * 3
315 * 3
405 * 3

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

Abs

-Pop
 
Thurs 5/12/11

DB SOHP
Did 20 reps working up to the 80's, did a set of 10 with the 100's and called it.

Lots of rowing.

Fri 5/13

Nothing. Rough day.
 
Mon 5/16/11

Bench
bar * 50
95 * 10
135 * 10
185 * 10
225 * 10
275 * 10 * 2 sets

Pushdown Machine
185 * 20 * 3 sets
275 * 20

Rowing work, 20 rep sets, just got a bunch of volume in with light weight

Skullcrushers
135 * 10 * 3 sets



Weds 5/18/11
Squats
bar * 5
135 * 3
185 * 3
225 * 3
275 * 3
315 * 3 * 3 sets

Shrugs * high volume w/dumbbells

Abs * 30

Treadmill * 10 mins

-Pop
 
Mon 5/23/11

Bench, pinky on ring
bar * 50
95 * 20
135 * 20
185 * 10
225 * 10
275 * 10
315 * 10

Skullcrushers
bar * 10
95 * 10
135 * 10
185 * 10

Lying Rear Delt Cable Flyes
40 * 20 reps * 3 sets
 
Tues 5/24/11

Deadlifts
135 * 3
225 * 1
315 * 1
425 * 1
515 * 1
605 * miss, something felt weird.
585 * 1, barely. Felt weird again.

Looked at the bar and realized it was super bent, and the bar was rolling in my hands. Ahhh. Son of a....

Reverse Lunges * 50-60, lost count

Shrug Machine
365 * 10 * 5 sets
 
Weds 5/25

SOHP
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
265 * 5

All sorts of rowing motions. Got a sweet pump & got out.
 
Went on a trip and trained in various gyms on the West Coast. Good times. Back and ready to get into it. The pec is *mostly* okay, which is great.

6/13/11
Bench, pinky on rings

Bar * 50
135 * 20
135 + dbl'd mini bands * 3
185 + dbl'd mini bands * 3
235 + dbl'd mini bands * 3
285 + dbl'd mini bands * 1
315 + dbl'd mini bands * 1
340 + dbl'd mini bands * 1

Shut it down here, want to keep the pec operating!

Skullcrushers
bar * 12
95 * 12
135 * 12
185 * 12

Quick one, just hit a couple exercises and left. Feeling good, want to keep it that way.
 
Thanks!

6/15
Squats
bar * 10
135 * 3
225 * 1
315 * 1
405 * 1
455 * 2

Shrugs
225 * 20 * 5 sets

Abs

6/16
DB SOHP
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10

pulldowns
120 * 20 * 3 sets
 
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