CPop's Millennium Sponsored Log

Took Weds off.

Thurs 5/28/09

SOHP, thumb knuckle from smooth
bar * 10
95 * 10
135 * 10
185 * 8 * 3 sets

Pulldowns
50 * 10
150 * 10
250 * 10

Neutral Close Grip Pullups
bw * 7 * 5 sets

Rope Upright Rows
120 * 20
150 * 20
180 * 20

Elliptical * 10 min

Stairmill * 20 min

BW: 271

-Pop
 
Friday 5/29/09

Stairmill * 20 min

Seated DB Cleans
20 * 10
30 * 10
40 * 10

Curls
bar * 10
75 * 10
105 * 6/3/2 rest pause

Standing Seated Lat Pulls to Belly
50 * 10
100 * 10
150 * 10
200 * 10
250 * 10

Neck work
20lbs * 20 reps

Shrug Machine
135 * 10
225 * 10
315 * 10
405 * 10 * 3 sets

Stretching & Out!

20 min wak w/weighted vest @ home

-Pop
 
Went for a 20 min walk with the 83lb weighted vest, which kicked my ass. Then my wife came home and I repeated the walk sans vest. So much easier.
 
Monday 6/1/09

Bench, index on ring, paused
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * misgrooved. Not sure I would have got it; I'm pretty weak with this grip (for now).
385 * 1 Call this a PR.
365 * 1

Incline, close grip (thumbs from smooth)
135 * 8
225 * 8
275 * 8 * 3 sets

Superset:
1: CSR: 3pl * 10 * 3 sets
2: V handle Pushdowns: 150 * 15 * 3 sets
3: Rope Upright Rows: 150 * 20 * 3 sets

After I got home: 20 min walk w/weighted vest

BW: 268

Decent workout. I was a little surprised I missed the 405, but it's been a very long time since I've used that grip. It'll come back quick. I've kinda been going through a strength drought for a while and feel like it's about to turn around.

-Pop
 
Tues 6/2/09
20 min walk w/83lb weighted vest.

Weds 6/3/09

Deadlifts
135 * 5 * 2 sets
225 * 3
315 * 1
405 * 1 * 3 sets, just seeing how the back handles the weight. It felt okay, not good, not bad. I'll take okay.

Hammer Strength V Squat
135 * 10
225 * 10
315 * 10
405 * 10

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

Rope Abs
50 * 10
70 * 10

Out!

-Pop
 
Thurs 6/4/09

SOHP, thumb knuckle from smooth
bar * 10
95 * 10
135 * 10
185 * 8 * 2 sets

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

Medium Neutral Grip Pullups
BW * 5 * 3 sets

Standing Seated Neutral Grip Row to Belly
50 * 10
100 * 10
150 * 10

Stairmill * 20 min

That's it.

BW: 270

-Pop
 
Friday 6/5/09

Stairmill * 20 min

Rope Upright Rows
100 * 20 * 3 sets

Curls
bar * 10
85 * 10
105 * 10

DB Rear Delt Raises
15 * 10 * 3 sets

Ab Solo * 30

BW: 268

Sat 6/6/09

20 min walk w/weighted vest
1hr massage
 
Monday 6/8/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
add 2 board
275 * 1
315 * 1
365 * 1
405 * 1
455 * 1
410 * 2

Incline, thumbs from smooth
225 * 8
295 * 8 * 3 sets

Hammer Strength Row
225 * 10 * 3 sets

Rope Upright Row
150 * 10 * 3 sets

DB Floor Press
50 * 20 * 3 sets

Pops
65 * 20 * 3 sets

BW: 270

20 min walk w/weighted vest after I got home.

Good workout.

-Pop
 
Took weds 6/10 off.

Thurs 6/11


Seated DB Press
25 * 10
50 * 10
75 * 10
100 * 8, felt a twinge on rep 8 followed by the worst headache ever. I guess I pulled a muscle that goes over a nerve that's responsible for tension headaches. I was done. Got a 1 hr massage which sort of helped.


Fri 6/12

Stairmill * 20 min

DB Shrugs, to loosen the trap/neck up
10 * 20
20 * 20
30 * 20
40 * 20
50 * 20

Curl Machine
45 * 8
90 * 8
135 * 8

That's it!


Monday 6/15/09

Bench, close grip (thumbs from smooth)
bar * 10
bar + 5 chains/side * 10
95 + 5 chains/side * 10
135 + 5 chains/side * 10
185 + 5 chains/side * 1
225 + 5 chains/side * 1
275 + 5 chains/side * 1
315 + 5 chains/side * 1
345 + 5 chains/side * 1
365 + 5 chains/side * miss, was grinding it out when I started to feel my neck tense up so I told them to grab it.

345 vid: [ame="http://www.youtube.com/watch?v=Rm6b3Dgt-Fs"]YouTube - 345 cg bench w/chains 6/15/09[/ame]


Incline, close grip
135 * 5
225 * 5
315 * 5 * 3 sets

DB Floor Press
65 * 20 * 3 sets

Hammer Strength Rowing Machine
225 * 10 * 3 sets

Pops
135 * 20 * 3 sets

30 min bike ride w/wife after I got home

BW: 274

-Pop
 
Weds 6/18/09

Stairmill * 20 min

Deadlifts, conventional, hook grip
135 * 3
225 * 1
315 * 1
405 * 1
495 * 1

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

Rope Abs
50 * 10
70 * 10
90 * 10

Stretching & Out!

-Pop
 
Thursday 6/18/09

CG SOHP (thumbs from smooth)
bar * 8
95 * 8
135 * 8
185 * 1
205 * 1
225 * 1
245 * 1

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

Pullups
BW * 5 * 10 sets

Scapular Retraction
150 * 20 * 3 sets

Stairmill * 20 min

DB Side Raises
20 * 10 * 3 sets

BW: 271

-Pop
 
Friday 6/19/09

AM Bike ride ~7 miles or so.


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

Shrug Machine
135 * 10
225 * 10
315 * 10
405 * 10

Curls
bar * 8
95 * 8
115 * 8

Standing lat pulls to belly
100 * 10 * 3 sets

That's it! Big shout out to my little brother, who has lost 15 lbs in the last couple months AND increased his bench 25lbs. He got his first 185 yesterday, it's a big milestone.

-Pop
 
Sat 6/20: 15 mile bike ride.

Sun 6/21:
30 min stairmill

Ab Machine * whatever was on it for weight * 10 * 3 sets

Scapular retraction:
stack * 10 * 3 sets

BW: 268

-Pop
 
Monday 6/22/09

Deload week!

DB incline
25 * 10
50 * 10
75 * 10
100 * 10 * 3 sets
100 * 20 on the forth

DB flat bench
100 * 10 * 4 sets


Pops
85 * 20 * 3 sets

DB Floor Presses
75 * 20 * 3 sets hard.

Hammer Strength Row Machine
225 * 10 * 3 sets

DB Shrugs
15 * 10
30 * 10
60 * 10
90 * 10

1.25 mile walk w/weighted vest

BW: 272

-Pop
 
Weds 6/24/09

AM: 1.25 mile walk

PM: Stairmill * 20 min

Squats, box
135 * 3
225 * 1
315 * 1
405 * 1

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

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

Rope Abs
80 * 10 * 3 sets

Stretching

BW: 270

-Pop
 
Thurs 6/25/09

Stairmill * 20 min

CG SOHP (thumb knuckle from smooth)
bar * 8
95 * 8
135 * 8
185 * 1
225 * 1
250 * 1
275 * 1 PR with close grip

Pulldowns
100 * 10
200 * 10

Pullups
BW * 6 * 10 sets

DB SOHP
20 * 20
40 * 20
60 * 20

10 mile bike ride

BW: 270

-Pop
 
Monday 6/29/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
135 * 6
185 * 3
225 * 1
add 2 board
275 * 1
315 * 1
365 * 1
415 * 1
440 * 1

Feet up on bench, thumb knuckle from smooth cg bench
225 * 8
275 * 8
315 * 8

Pin Lockouts
315 * 3
405 * 3
455 * 3
500 * 2

Standing Seated Cable Rows
130 * 20 * 3 sets

Rope Upright Rows
150 * 20 * 3 sets

BW: 271

-Pop
 
Weds 7/1/09

stairmill * 20 min

stretching

Deadlifts, conventional, hook grip
135 * 5
225 * 3
315 * 1
405 * 1
515 * 1

Shrugs
225 * 10
315 * 10 * 2 sets
405 * 10 * 3 sets
315 * 10
405 * 10
495 * 10

Rope Abs
80 * 10
100 * 10
120 * 10

BW: 270

-Pop
 
Tweaked something in my bicep so no back work. Will start it back up next week.

Thurs 7/2/09

Stairmill * 30 min

DB SOHP
15 * 10
30 * 10
45 * 10
60 * 10
75 * 10
90 * 10
75 * 20

Reverse Pec Deck, palms down grip
30 * 10
60 * 10
90 * 10
120 * 10
150 * 10

Reverse Pec Dec, neutral grip
30 * 10
60 * 10
90 * 10
120 * 10

-Pop
 
Monday 7/6/09

Bench, index finger on rings
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 1
315 * 1
365 * 1
395 * 1 PR

Feet up on bench, close grip (thumb knuckle on smooth)
135 * 8
235 * 8
285 * 8
325 * 8

Rack lockouts, pinky on ring grip
405 * 3
455 * 3
505 * 3 PR

Reverse Pec Dec
60 * 10
80 * 10
100 * 10

Standing Low Pulley Rows to Belly
200 * 20 * 3 sets

Standing Overhead Extensions
40 * 20
60 * 20
80 * 20

BW: 269

-Pop
 
Weds 7/8/09

Stairmill * 25 min

SSB Box Squats
bar * 5
135 * 3
225 * 1
315 * 1
365 * 1

Shrugs
135 * 10
225 * 10
315 * 10 * 2 sets
405 * 10 * 3 sets
495 * 10

Rope Abs
80 * 10
100 * 10
120 * 10

Hyperextensions
bw * 10 * 3 sets

BW: 269.6

-Pop
 
Thurs 7/9/09

Stairmill * 30 min

DB SOHP:
15 * 10
30 * 10
45 * 10
60 * 10
75 * 10

Standing Lat Rows to Belly
90 * 10
100 *10
110 * 10
120 * 10
130 * 10

Reverse Pec Dec
60 * 10
90 * 10
120 * 10

Stairmill * 15 min

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

BW: 269


Fri 7/10/09

Stairmill * 30 min

DB Curls
5 * 10
10 * 10
15 * 10
20 * 10
25 * 10

Tweaked my bicep and this is the first I have been able to work them since. Getting better. Big weights, lol!

Standing Low Pully Belly Row
200 * 20 * 3 sets

Reverse Pec Dec
50 * 10
70 * 10
90 * 10
110 * 10
130 * 10

Stretching & Out

1 mile walk w/wife @ home.

BW: 268

-Pop
 
Sat 7/11/09

20 mile bike ride

Sun 7/12/09

8.5 mile bike ride



Monday 7/13/09

Close grip bench (thumbs from smooth)
bar * 10 * 2 sets
95 * 10
135 * 10
135 + 5 chains/side * 5
185 + 5 chains/side * 3
225 + 5 chains/side * 1
275 + 5 chains/side * 1
315 + 5 chains/side * 1
355 + 5 chains/side * 1 PR
320 + 5 chains/side * 3 PR

Take chains off, move grip in a little (thumb knuckle on smooth), feet up on bench
245 * 8
295 * 8
335 * 6

Rack Lockouts (pinky on ring grip)
315 * 3
405 * 3
495 * 3
525 * 1

Reverse Pec Dec
20 * 20
80 * 20 * 3 sets

Standing Overhead Extensions
70 * 50 reps

6.5 mile bike ride

BW: 269

-Pop
 
Weds 7/15/09

Stretching

Stairmill * 20 min

More stretching

Deadlifts, conventional, hook grip
135 * 5
225 * 1
315 * 1
405 * 1
520 * 1 PR since injury

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 8 * 3 sets

Rope Abs
50 * 10
70 * 10
90 * 10

Hyperextensions
bw * 10 * 3 sets

4.5 mile bike ride w/wife after I got home.

BW: 269

-Pop
 
Thurs 7/16/09

Long day at work...

SOHP
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 3, used a little leg drive on these.

Before the 275 set saw a girl in the gym I used to be friends with and hadn't seen for a couple years. We talked for a few minutes and I went back to work. As I was re-approaching the bar, a friend of mine who does crossfit stuff said to me "why aren't you as disciplined with this as you are with your bench work?". So I started thinking.

DB SOHP
20 * 20
40 * 20
60 * 20

Reverse Pec Dec
50 * 10
100 * 10
130 * 10
150 * 10
170 * 10

Standing Lat Rows to Belly
80 * 10
100 * 10
120 * 10
140 * 10
160 * 10
180 * 10 biceps felt okay.

Stairmill * 30 min.

During the stairmill I thought about my training. I recall Sebastian Burn's article "Hard Work". I realized that I've had a few injuries, and training smart is a good thing which I need to do, but that I had blurred backing off with being lazy. So I started over.

SOHP
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
250 * 1

DB SOHP
20 * 20
40 * 20
60 * 20

Standing Lat Pull to Belly
80 * 10
100 * 10
120 * 10
140 * 10
160 * 10

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

BW: 267

-Pop
 
Friday 7/17/09

Stairmill * 30 min

Recumbant Bike * 20 min

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

Seated Cable Scap Retraction
50 * 20
100 * 20
150 * 20

Scap Retraction
150 * 20 * 3 sets

DB Rows
20 * 10
40 * 10
60 * 10
80 * 10
100 * 10, these didn't bother my bicep

BW: 269

-Pop
 
Monday 7/20/09

Deload week.
A.M. 30 min stairmill


PM Training:
DB Incline Bench
25 * 10 * 3 sets
50 * 10
75 * 10
105 * 12 * 4 sets

DB Flat Bench
105 * 10 * 4 sets

Reverse Pec Dec, neutral grip
50 * 10
80 * 10
110 * 10
140 * 10

Rope Upright Rows
100 * 20 * 5 sets

Overhead Extensions
50 * 20
70 * 20
90 * 20
110 * 20

DB Shrugs
45 * 20 * 3 sets

BW: 269

4.5 mile bike ride

-Pop
 
Weds 7/22/09

Stairmill * 30 min

SSB box squats
bar * 5
135 * 3
225 * 1
315 * 1
385 * 1 PR

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets, a little sloppy, I'll stay here for a while I think.

Rope Abs
80 * 10
90 * 10
100 * 10

Stretching & Foam Roller

Hyperextension
bw * 10 * 3 sets

Went home

5 mile bike ride
20 min walk

BW: Sexy

-Pop
 
Thurs 7/23/09

Stairmill * 30 min

DB SOHP
15 * 10
25 * 10
50 * 10
65 * 10
80 * 10 * 3 sets

Lat Pull Downs
50 * 10
100 * 10
150 * 10
200 * 10
250 * 10

Pullups
BW * 10 This didn't bother my bicep, thankfully. I quit while I was ahead. Will do more next week.

Reverse Pec Dec
50 * 10
80 * 10
110 * 10
140 * 10

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

BW: 268

Did 4.5 mile bike ride w/wife @ home.

-Pop
 
Friday 7/24/09

Stairmill * 40 min

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

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

Rope Upright Rows
150 * 20 * 3 sets

Hammer Curls
10 * 10
15 * 10
20 * 10
25 * 10
30 * 10
35 * 10

DB Shrugs
70 * 20 * 3 sets

BW: 269

-Pop
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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.
 
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
 
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
 
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
 
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
 
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
 
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.
 
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.
 
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
 
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