CPop's Millennium Sponsored Log

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. :head:
 
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.
 
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
 
CJPopovich said:
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.
Click to expand...

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.
 
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
 
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: Invalid Link Removed

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
 
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
 
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
 
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
 
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
 
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: Invalid Link Removed

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!
 
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!
 
CJPopovich said:
Thanks! I plan on moving past that weight, and soon.... glad to be part of the team!
Click to expand...

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.
 
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!! :clap2:
 
Big Poppa S said:
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!! :clap2:
Click to expand...


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
 
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
 
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
 
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
 
Have a sinus cold. Meh.

Monday 10/20/08

Bench, flat, pinky on ring grip
bar * 10
135 * 10
225 * 5
275 * 5
315 * 10
315 * 8
315 * 8

Incline, close grip
135 * 8
225 * 8 * 3 sets

Standing Seated Cable Rows
150 * 20 * 3 sets

SS w/Tricep Pushdowns
80 * 10 * 3 sets

BW: 272

Whew, tired today! Took some nyquil last night and never got rid of "the fog". Feeling a little better but was just drained.

-Pop
 
Weds 10/22/08

Deadlifts, conventional, hook grip
135 * 10
225 * 5
315 * 5
405 * 5

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

Squats
135 * 5
225 * 5
315 * 5

Rope Situps
100 * 10
110 * 10
120 * 10
130 * 10

BW: 272

-Pop


As an aside, found out that the bars at the gym where the last contest was were weighed at 50+lbs without the collars, so everything was about 8-10lbs heavy. I guess quite a few lifters felt like everything was "off" so a couple guys went back and weighed the equipment. Not that it matters now, but it does help put things into perspective.
 
Thurs 10/23/08

SOHP
bar * 20
95 * 10
135 * 10
225 * 3
275 * 1
295 * 1
225 * 6

Pullups
10 * 3 sets, each set with a different grip on the pullup station.

Standing Seated Cable Rows, close grip
160 * 20 * 3 sets

Cable Scapular Retractions
50 * 20 * 3 sets

BW: 270

Off to Bermuda for a 5 day cruise! Should be a good time. When I come back, it'll be back to SFW and I'm going to give Wendler's 5/3/1 program a try, slightly modified.

-Pop
 
The cruise was a blast. We had a great time, too bad it's over!

Back to work. The plan is to ease through this week and crank it back up next.

Weds 10/29/08

Squats, free
bar * 10
135 * 10
225 * 5
315 * 5
405 * 5

Shrugs
135 * 12
225 * 12
315 * 12
405 * 12
495 * 12

Rope Abs
100 * 15
110 * 15
120 * 15

BW: 269 (somehow I lost a couple pounds on the cruise... who knew?)

-Pop
 
glad to see the cruise was fun. I'm without a doubt envious...I could use a vacation desperately, haha
 
I'm definitely jealous.... I haven't been on a vacation that didn't involve a wedding, funeral, hockey, etc, in.......... well, ever. I really need to get away for awhile! Sounds like you had a great time. I'm sure 5 days flew by so quickly that you're wondering where the time went?
 
Yeah, it went by really fast... we'd do it again for sure. It was a great time. It'd been a long time since I had a vacation, so it was overdue. Plus you gotta keep the wife happy...
 
Thurs 10/30/08

Pulldowns
80 * 10
160 * 10
240 * 10

Pullups
BW+25lbs * 8 * 4 sets

Standing Seated 1 arm rows
100 * 10 * 3 sets/side

Standing Strict 1 arm OHP
25 * 10/side
50 * 10/side
75 * 10/side
100 * 10/side

BW: 269

-Pop
 
Friday 10/31/08

Elliptical * 30 min

Upright Rows
15 * 15
65 * 15
115 * 15
135 * 15

DB Curls
25 * 10
35 * 10
45 * 10

Bent Over Rear Delt Raises
15 * 20 * 3 sets

Grip work
sport * 10/hand
#1 * 5/hand
#2 * 2L,5R
#2.5 * 1R

Hold, #2 * 10 sec L, #2.5 * 10 sec R

BW: 268

-Pop
 
Monday 11/3/08

Flat Bench, por grip
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
285 * 5
325 * 5
345 * 6

Incline, close grip (thumbs from smooth)
135 * 10
225 * 10 * 3 sets

Superset:
1: Standing seated cable rows, close grip: 130/140/150/160/170 * 20 reps
2: Standing Overhead Extension: 50/60/70/80/90 * 20 reps

Got a nasty sinus infection, a fun way to start the week. Antibiotics are draining my energy but I still feel "okay".

BW: 268

-Pop
 
Feeling a little better today.

Squats, free
bar * 10
135 * 10
225 * 5
300 * 5
345 * 5
365 * 6

Deadlifts, conventional, hook grip
225 * 5
345 * 5
395 * 5
420 * 10

Shrugs
225 * 15
315 * 15
405 * 15
495 * 15

Rope Ab Situps
100 * 20 * 3 sets

BW: 267

-Pop
 
Thurs 11/6/08

Think I cracked a freaking tooth today... dentist appt on Monday. :'(


SOHP
bar * 10
95 * 10
135 * 10
175 * 5
200 * 5
215 * 5

Lat Pulldowns
60 * 10
120 * 10
180 * 10

Pullups
BW + 50lbs * 5 * 3 sets
BW * 10

Dumbbell SOHP
50 * 20 * 4 sets

Standing Seated Cable Row, neutral grip
70 * 10
140 * 10
210 * 10
280 * 10

Stretching & Out!

I fear the dentist, with a deep irrational fear.

-Pop
 
Friday 11/7/08

Upright Rows
15 * 15
65 * 15
115 * 15
140 * 15

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

Bent Over Rear Delt Raises
15 * 20 * 3 sets

Cable Scapular Retraction
150 * 20 * 5 sets

Grip Work
Sport * 10/hand
#1 * 5/hand
#2 * 2/5L & 5R
#2.5 * 2R

BW: 268

-Pop
 
Tooth seems to be okay, nothing showed up onthe xray, whew!

Monday 11/10/2008

Bench, flat, por grip
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
275 * 3
315 * 3
330 * 3
345 * 6, lost my tightness around rep 4, had to reposition, which sucked.

Vid of 345: Invalid Link Removed

Incline, close grip (thumbs from smooth)
185 * 10
245 * 10 * 3 sets

Superset:
Standing Seated Cable Rows: 150, 160, 170, 180, 190, 200 * 20
Standing Overhead Extensions: 50, 60, 70, 80, 90, 100 * 20

BW: 267

-Pop
 
Weds 11/12/08

Warmup
hip mobility & hip flexor stretching

Squats
bar * 10
135 * 10
225 * 3
315 * 3
345 * 3
365 * 3
385 * 4

Deadlifts, conventional, hook grip
225 * 3
315 * 3
395 * 3
420 * 3
445 * 8

Shrugs
135 * 20
225 * 20
315 * 20
405 * 20
495 * 20, gave myself a sweet trap cramp, and was lucky enough to have my A.R.T. practitioner 20' away when it happened. 30 seconds of pain, and all better. I need one of these guys to just follow me around.

Rope Ab Situps
100 * 20 * 3 sets

BW: 268.

-Pop
 
Thurs 11/13/08

SOHP
bar * 10
95 * 10
135 * 10
185 * 3
200 * 3
215 * 3
225 * 3

Pulldowns
80 * 10
160 * 10
240 * 10

Pullups:
BW * 10 * 6 sets

DB SOHP:
55 * 20 * 5 sets

Done!

BW: 268

-Pop
 
Friday 11/14/08

Upright Rows
15 8 15
65 * 15
115 * 15
145 * 15

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

Bent Over Rear Delt Raises
15 * 20 * 5 sets

Cable Scap Retraction
150 * 20 * 5 sets

Grip Work
Sport * 10/hand
#1 * 5/hand
#2 * 3L & 5 R
#2.5 * 3 R
Drop set, hold #2, #1, Sport * 10 sec/hand/gripper

BW: 269.5

-Pop
 
Monday 11/17/08

Bench, flat, p.o.r. grip
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
290 * 5
325 * 3
365 * 4

Vid of 365: [ame="http://www.youtube.com/watch?v=aWDtH5FgEzg"]YouTube - 365 * 4 bench[/ame]

Incline, close grip (thumbs from smooth)
185 * 10
265 * 10 * 3 sets

Superset:
1: Standing Overhead Extensions: 60/70/80/90/100/110 * 20
2: Standing Seated Cable Row, close grip: 160/170/180/190/200/210 * 20

BW: 270.5

-Pop
 
Weds 11/19/08

Squats
bar * 10
135 * 10
225 * 5
325 * 5
365 * 3
410 * 1

Deadlifts, conventional, hook grip
225 * 5
370 * 5
425 * 3
470 * 6

Shrugs
315 * 20
405 * 20
495 * 20
405 * 20

Rope Ab Situps
100 * 20
110 * 20
120 * 20

BW: 270

-Pop
 
Thurs 11/20/08

SOHP
bar * 10
95 * 10
135 * 10
190 * 5
215 * 3
240 * 1

Pull downs
60 * 10
120 * 10
180 * 10

Pullups
BW * 10
BW + 25lbs * 5
BW + 45lbs * 3
BW * 10

DB SOHP
60 * 20 * 3 sets

Standing Lat Pulls to Belly
100 * 10 * 5 sets

BW: 270

-Pop
 
Friday 11/21/08

Upright Rows
15 * 15
65 * 15
115 * 15
165 * 12

DB Hammer Curls
25 * 10
35 * 10
45 * 10
55 * 10
65 * 8

Bent Over Rear Delt Raises
17.5 * 20 * 3 sets

Grip Work
warmup
sport * 10/hand
#1 * 5/hand
#2 * 3L & 5R
#2.5 * 3R

BW: 271

-Pop
 
Monday 11/24/08

Bench, flat, pinky on ring grip
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
250 * 5
275 * 5

Incline, close grip (thumbs from smooth)
225 * 10
275 * 10
275 * 10
275 * 9

Superset
1: Standing Overhead Extensions: 70, 80, 90, 100, 110 * 20
2: Standing Seated Cable Rows: 170, 180, 190, 200, 210 * 20

BW: 268

-Pop
 
Weds 11/26/08

Squats
bar * 10
135 * 10
225 * 5
260 * 5
280 * 5
300 * 5

Deadlifts, conventional, hook grip
135 * 5
225 * 5
295 * 5
320 * 5
345 * 5

Shrugs
225 * 10
315 * 10
405 * 10

Rope Abs
60 * 20
80 * 20
100 * 20

BW: 270

-Pop
 
Thurs 11/27/08

SOHP:
bar * 20
95 * 10
135 * 10
150 * 5
160 * 5

Was supposed to do 140 for 5 but forgot while warming up.

Hammer strength plate loaded lat machine
135 * 10
185 * 10
225 * 10
275 * 10
315 * 10
365 * 10
405 * 10

DB SOHP
40 * 20
50 * 20
60 * 20

Standing Lat Pulls to Belly
70 * 20
140 * 20
180 * 20


That's it, happy Thanksgiving everyone!

-Pop
 
Friday 11/28/08

Upright Rows
15 * 15
65 * 15
115 * 15 * 2 sets

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

Bent Over Rear Delt Raises
17.5 * 20 * 3 sets

That's it, easy day!

-Pop
 
Monday 12/1/08

Bench, flat, pinky on ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
275 * 5
315 * 5
335 * 6

Vid: [ame="http://www.youtube.com/watch?v=2qlRNx1O5Lc"]YouTube - 335x6 12.1.08.MOV[/ame]

Close grip flat bench, 1 finger on smooth
135 * 10
225 * 10
275 * 8 * 2 sets

SkullCrushers
50 * 20
70 * 20
90 * 20

Standing Lat Pulls to Belly
50 * 20
100 * 20
150 * 20

BW: 270.6

-Pop
 
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