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Hey Cpop, any suggestions for training for a Raw meet? I will probably be competing a Raw meet pretty soon and I was just wondering if I should adjust my training at all since I won't be doing any squat suit or bench shirt work? I've been using some boards lately and I was thinking about busting out the bands and chains??
 
Big,

You mean like the contest I'm doing next week? lol.

Normally when training for a raw meet I like to cycle through about 3-4 bench exercises. This time I did not because of the partial tear in my pec and all the rehab. The three I did successfully last time were bench, floor presses and incline. I worked up to something heavy every week, and cycled through them never missing a weight. Accessory work was either close grip incline, 1 or 2 board work. I kept those rep ranges between 4-10, usually being around 8.
 
Winding down, today was just to get a little blood in the muscles.

Elliptical * 5 minutes (distance cardio, I know)

bench, pinky on ring
bar * 10
135 * 10
185 * 1
225 * 1
275 * 1
315 * 1

Standing Seated Neutral Grip Rows
90 * 20
130 * 20
170 * 20

SS w/standing overhead extensions
80 * 20
100 * 20
120 * 20

That's it for bench stuff. Weds I'll do a little upper back work, nothing much, just enough to loosen up. I may push my car in the parking lot for a couple trips then I'll shut 'er down until the meet!

BW: 271.

-Pop
 
Thanks man!

Weds 7/23/08

Elliptical * 25 min

Standing Lat Pulls to Belly, wide grip
50 * 20
100 * 20

Cable Crossover Scapular Retraction
150 * 20 * 3 sets

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

DB Rows
50 * 10/arm
70 * 10/arm

Stretching & Out.

BW: 273

-Pop
 
July 27 APA Push/Pull & SOHP meet.

First of all I want to thank my handler, Al "Brik" Bricket, for showing up standing in the stupid hot sun and taking care of me. Brik, you did a great job and I appreciate it! Secondly thanks to both of my sponsors, Millennium Nutrition and also Critical Bench. Finally thank you to my lovely wife Kerry, who puts up with my ridiculousness and helps me meet my goals.

The meet was outside, and it was extremely hot. With no tents to sit under or any other source of shade, I parked my car close and left it running most of the day with the A/C on to try to stay cool (and not sunburn too bad). It mostly worked.

I weighed in at 272lbs, and did raw push/pull and also did a strict overhead press competition as part of the "strength sports" division of the APA.

Bench Press
Warmups:
bar * 10 * 2 sets
135 * 10
225 * 3
275 * 1
315 * 1
365 * 1

1st attempt: 410, 3 white lights, ME state record raw drug tested, state record raw open division
2nd attempt: 450, 3 white lights, ME state record raw drug tested, state record raw open division, and a personal raw meet PR.
3rd attempt (missed): 470, brought it too low and missed at lockout. I think I can get this weight on a better day. It may have been the heat also. Who knows. I'll smash it soon enough!

Vid of 450: Invalid Link Removed

Strict Overhead Press:
warmup:
bar * 10
155 * 3
225 * 1
1st attempt: 250, 3 white lights, ME state record drug tested, state record open division
2nd attempt: 285, 3 white lights, ME state record drug tested, state record open division
3rd attempt: 300, 3 white lights, ME state record drug tested, state record open division, possibly world record (judges weren't sure).

They asked me if I wanted a 4th, honestly I left a little in the tank b/c I wasn't sure how much benching was going to take out of me, but it was so hot I decided to save myself for the deadlift.

Vid of 300 SOHP: Invalid Link Removed

Deadlift warmups
135 * 5
225 * 1
315 * 1
425 * 1

1st attempt: 525, 3 white lights.
2nd attempt: 600, 3 white lights, ME state drug tested record

I was shot by this time so I passed on my third. My back started tightening up soon after, so it was a wise choice. 600 was what I really wanted anyway!

Vid of 600 Deadlift: Invalid Link Removed

When all was said and done I broke a bunch of records and won "Best Lifter" award. I had a great time and overall am happy with my performance (I do shake my fist at 470, grrr). Thank you to all who have supported me in my pursuit to pick up heavy things and put them back down.



"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates
 
Amazing job Chris!! Great quality on the video clips also...you look like a beast at that meet!

Congrats on breaking all of these records!
 
Tues 7/29/08
Walking w/wife for 30 min

Weds 7/30/08
Elliptical * 30 min

Stretching

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


BW: 272
 
Thurs 7/31/08

Elliptical * 30 min

Standing Lat Pulls to Belly
100 * 20 * 3 sets

Standing Seated Cable Rows, close grip
120 * 20 * 3 sets

Standing Strict DB Mil Press
25 * 20
50 * 20 * 3 sets

Stretching & Out!

BW: 271

-P0p
 
Friday 8/1/08

Walk in the a.m. for about 1/2 hour.

Easy gym day. Did a bunch of very light work.

Hammer Strength Shrugs, worked up to 405 for a few sets of 10

Lat Pulls to Belly
120 * 10 * 3 sets

Reverse Grip Curls
25 * 10
55 * 10
85 * 10

DB Curls
35 * 10 * 3 sets

Low Back Machine * until my back felt a little better

Rope Abs
25 * 10
85 * 10
125 * 10

BW: 268

-Pop
 
Mon 8/4/08

Floor Press, pinky on the rings
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
275 * 1
315 * 1
365 * 1
405 * 1
425 * 1 PR

Back up on the bench, 2 board, close grip (thumbs from smooth)
315 * 5
365 * 5
405 * 4

Giant Superset
1: Standing Seated Cable Rows, close grip: 170 * 20 * 3 sets
2: Pushdowns, medium grip: 60 * 20 * 3 sets
3: Standing Rope Rows: 200 * 20 * 3 sets

BW: 269

-Pop
 
Weds 8/6/08

Walk

Deadlifts, conventional, hook grip
135 * 10
225 * 10
315 * 8

At the 8th rep, heard something pop in my low back, followed by instability and a size 10 helping of pain on the right side of my back, into my groin, and a little down my right leg. I laid down on the floor and could barely get up. Needed help walking out of the gym. Driving was a fun experience, as I can't even push in the clutch without pain. Luckily my wife is an occupational therapist, so she knows how to help me move around.

Right now the plan is ice ice baby. I have a massage scheduled Friday evening. I have a plan and will overcome, even though I can't even tie my own shoes right now. I'm not sure what the cause of this is. My form was fine. My low back has been bothering me for a couple of months. I think it has to do with sitting all day at work. Obviously heavy deadlifting strengthens the area but also stresses it. Whatever. Rehab has already started. Wish me luck and any good tips I will listen to.

BW: Pain

-Pop
 
ugh that sounds awful. I hope your rehab goes as well as possible on your lower back.

Do you do any stretching? Yoga, Pilates, etc? This may help loosen up the muscles in your body so that even when they tighten with heavy lifting, they won't be so succeptible to injury.
 
CJPopovich said:
Thanks man. I do quite a lot of stretching. I don't do yoga or pilates (yet) but may look into it.
Click to expand...

Since I started doing some yoga a few months back, I have become a lot more agile...and I have not gotten any injuries at all from lifiting or on the tennis court since. That may just be a coincidence...but i'm sure it didn't hurt, haha.
 
Fri 8/8/08

Elliptical * 15 min

Seated Lat Pulldowns, behind the neck (done b/c I can keep my back straight)
100 * 10
150 * 10 * 5 sets

Standing VERY strict DB Presses
25 * 20
50 * 20

Rope Abs
70 * 25, done slow

1 hour massage w/DMSO & lots of liniment

+Pain

BW: 27fat

I'm on the road to recovery...

-Pop
 
Got another massage Sat morning and a chiro visit too. Feeling much better, although still not 100%. It doesn't look like a disc problem, so that's good news.

Mon 8/11/08

Incline, pinky on rings
bar * 20
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
385 * 1

Flat bench, feet up on bench, index finger on ring
225 * 5
315 * 5 * 3 sets

Kaz Presses (in smith machine, bar counted as 45)
bar * 20
135 * 20
185 * 20
225 * 10

Superset:
1) Standing Lat Pulls to Belly: 100 * 20 * 3 sets
2) Standing Rope Lat Pulls: 200 * 20 * 3 sets

BW: 266

-Pop
 
Weds 8/13/08

Elliptical * 30 min

Stretching

Abductor Machine
100 * 10 * 3 sets

Adductor Machine
100 * 10 * 3 sets

Machine Shrugs
315 * 10 * 6 sets.

Ab work

BW: 268

-Pop
 
Thurs 8/14/08

Warm Up

Speed Bench
bar * 20
95 * 10
135 * 10
135 * 3
185 * 3 * 5 sets, grip from pinky to index finger on ring

DB SOHP
65 * 20 * 3 sets

Standing Lat Pulls to Belly
100 * 20
150 * 20 * 3 sets

Pullups, med grip
bw * 5 * 3 sets

Stretching & Out!

BW: 266.4

-Pop
 
Friday 8/15/08

Scap Retraction
150 * 10 * 3 sets

Standing Seated Cable Row Scap Retraction
50 * 20
100 * 20

Upright Rows
40 * 10
60 * 10
80 * 10
100 * 10 * 3 sets

DB Hammer Curls
25 * 10
40 * 10
55 * 10

Cable Curls
50 * 10
100 * 10
150 * 10

That's all!

BW: 268

-Pop
 
Monday 8/18/08

Bench, ring finger on rings
bar * 20
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1
445 * miss, improperly set up, I also hosed up a couple other things.
445 * 1 there we go.

Add 2 board, same grip
315 * 5
365 * 5
405 * 5

Superset:
1: Kaz Press: 185 * 20 * 3 sets
2: Standing Seated Cable Row: 150 * 20 * 3 sets
3: Standing Rope Lat Pull: 200 * 20 * 3 sets

BW: 272

-Pop
 
Weds 8/20/08

Rack lockouts with bar held in shrugged position whole time:
bar * 10
135 * 10
225 * 10
315 * 10

Shrugs
315 * 10 * 5 sets

Adductor Machine:
120 * 10 * 3 sets

Abductor Machine:
120 * 10 * 3 sets

Stretching/Mobility

Lunges:
BW * 10 * 2 sets

SS w/Standing Rope Lat Pulls
100 * 20 * 2 sets

BW: 270

-Pop
 
Friday 8/22/08

AM
Cardio * 20 min


PM
Super Pullovers
80 * 20
110 * 20
140 * 20

Upright Rows
50 * 10
80 * 10
100 * 10 * 3 sets

Curls (21's)
70 * 21 * 2 sets

Stretching

BW 271

-Pop
 
8/25/08

Floor Press, pinky on ring.

These are like a 2 board for me, I can't touch my elbows (or even lower arm) without my shoulders coming off the floor due to some triceps action so I press it up when I feel a bunch of tension from the floor on my tri's and it feels like I'm on a "shelf".

bar * 10
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1
430 * 1 PR
445 * 1 PR

Vid: Invalid Link Removed


Back up on a regular bench, 4 board, pinky on ring
405 * 5
455 * 5 PR
495 * 3 PR

Superset:
Blue Band Vinny Row: blues * 15 * 4 sets
Kaz Press: 185 * 15 * 4 sets
Standing Seated Cable Rows (close grip) 180 * 15 * 4 sets

BW: 269

Good Workout

-Pop
 
Weds 8/27/08

Deadlifts, conventional, hook grip
135 * 10
225 * 10

Walking Lunges
bw * 10 * 3 sets

Supersetted with Rope Situps
80 * 10 * 3 sets

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

Abductor Machine
130 * 10 * 3 sets

Adductor Machine
130 * 10 * 3 sets

BW: 269

-Pop
 
Thurs 8/28/08

Speed Bench, pinky on ring
bar * 20
bar + dbl'd mini bands * 10
95 + dbl'd mini bands * 10
135 + dbl'd mini bands * 10
185 + dbl'd mini bands * 3 * 6 sets

Elliptical * 30 min

Pulldowns
100 * 10
200 * 10

Pullups
bw * 7 * 5 sets

SOHP (dumbbells)
65 * 20 * 3 sets

Standing Seated Cable Rows (close grip)
150 * 20 * 3 sets

BW: 270

-Pop
 
Friday 8/29/08

Upright Rows
45 * 10
75 * 10
105 * 10 * 3 sets

DB Hammer Curls
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10

Standing Lat Rows to Belly
100 * 10 * 5 sets

Straight Legged Situps * 12

Stretching & Out. Easy day, long weekend, it's been a while coming, everyone enjoy the weekend and drive safe!

BW: 270

-Pop
 
Monday 9/1/08

Incline Bench, pinky on rings
bar * 20
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
395 * 1

Vid of 395: Invalid Link Removed

DB Flat Bench
120 * 10 * 3 sets

Superset:
1: Kaz Presses; 185 * 15 * 3 sets
2: Rope Face Pulls: 80 * 20 * 3 sets
3: Standing Seated Cable Rows: 150 * 20 * 3 sets

BW: 268

-Pop
 
Weds 9/3/08

Elliptical * 30 min

Stretching.

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

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10 * 3 sets, supersetted with

Rope Abs
90 * 15 * 3 sets

BW: 267

-Pop
 
Hey Pop

you gonna get yourself some Cre-02 or are you sticking with your current supplement layout? I am trying my first dose tomorrow so I can let you know how it goes :)
 
Thurs 9/4/08

Speed Bench
bar * 10
bar + dbl'd mini bands * 10
95 + dbl'd mini bands * 10
135 + dbl'd mini bands * 10
185 + dbl'd mini bands * 3 * 6 sets

Pullups
bw * 8 * 5 sets

DB SOHP
65 * 20
70 * 20
75 * 20

Standing Seated Cable Rows, cambered neutral grip bar
180 * 20 * 3 sets

BW: 267

-Pop
 
CTDeuce said:
Hey Pop

you gonna get yourself some Cre-02 or are you sticking with your current supplement layout? I am trying my first dose tomorrow so I can let you know how it goes :)
Click to expand...


I have 2 bottles in my possession already!

I plan on sticking with the Rag for now, I am looking forward to trying them out but I'm changing a few things in supplementville, and want to be able to have a better idea as to what is attributed strictly to the Cre-02.


Looking forward to what you have to say about it...

-Pop
 
CJPopovich said:
I have 2 bottles in my possession already!

I plan on sticking with the Rag for now, I am looking forward to trying them out but I'm changing a few things in supplementville, and want to be able to have a better idea as to what is attributed strictly to the Cre-02.


Looking forward to what you have to say about it...

-Pop
Click to expand...

It was insane, haha. I went up on 2 lifts and did an extra excersise because I didn't want to stop!
 
Friday 9/5/08

Long walk

Elliptical * 35 min

Superset:
1: Upright rows
60 * 10
80 * 10
100 * 10 * 3 sets
2: DB Hammer Curls
30 * 10
35 * 10
40 * 10 * 3 sets

Standing Lat Pulls to Belly
100 * 10 * 5 sets, one giant set (never let go of the bar)

BW: 268

Had some blood work done, the values aren't where I want (or expect) them to be so I'll be working on that for a while. Pay attention to the stuff you take!

-Pop
 
Mon 9/8/08

Elliptical * 20 min

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1, stopped here as the pec was bothering me.

add 4 board
455 * 1
495 * 1
545 * Miss, twice. The first time I missed b/c the lift off guy let go before I had the weight out, and I can't skull crush 545, lol. The second time it was either because I was too shot or just too heavy, not sure. Either way I think I'm close to this.

495 Vid: [ame="http://www.youtube.com/watch?v=h0B0uDseFRE"]YouTube - 495 4 board[/ame]

Regular Bench: 225 * 34 PR The reps aren't anything special, just busting them out for a little extra blood. Felt good.

225 reps vid: [ame="http://www.youtube.com/watch?v=nf7Lx-4ei3E"]YouTube - 225 * 34 reps[/ame]


Superset:
1: Standing seated close grip rows: 150 * 20 * 3 sets
2: Rope Face pulls: 90 * 20 * 3 sets

Went home and did a 20 min walk with the wife.

BW: 263.

-Pop
 
Weds 9/10/08

Elliptical * 20 min

Stretching

Deadlifts, conv, hook grip
135 * 10
225 * 5
315 * 3
405 * 3

Squats, low box
135 * 10 * 3 sets

Shrugs:
135 * 10
225 * 10
315 * 10
405 * 10 * 5 sets, supersetted with

Rope Ab Situps
100 * 10 * 5 sets

20 min walk with wife after I got home

BW: 264

-Pop
 
Thurs 9/11/08

Elliptical * 10 min

Overhead Press
bar * 10
95 * 10
135 * 10
185 * 3
started using some leg drive here
225 * 1
275 * 1
315 * 1
340 * 1 PR, pretty easy

Pullups
bw * 9 * 5 sets

Standing Strict DB Overhead Press
50 * 20 * 3 sets

Standing Seated Cable Rows
180 * 20 * 3 sets

BW: 264

-Pop
 
CJPopovich said:
Thurs 9/11/08

Elliptical * 10 min

Overhead Press
bar * 10
95 * 10
135 * 10
185 * 3
started using some leg drive here
225 * 1
275 * 1
315 * 1
340 * 1 PR, pretty easy

Pullups
bw * 9 * 5 sets

Standing Strict DB Overhead Press
50 * 20 * 3 sets

Standing Seated Cable Rows
180 * 20 * 3 sets

BW: 264

-Pop
Click to expand...

Nice PR big guy!

I can't wait until you switch to CRE-02....... ;)
 
Thanks!

Yeah, I'm thinking about starting it up either next week or the week after and giving it a go. I'm all excited to try it. No way I'll make it more than 2 more weeks...
 
Friday 9/12/08

Elliptical * 15 min, did some intervals and a cool down

Superset:

1: DB hammer curls, 30 * 10, 35 * 10, 40 * 10 * 3 sets
2: Upright Rows, 60 * 10, 80 * 10, 100 * 10 * 3 sets

Decline Situps * 10 * 2 sets

Scapular Retraction
200 * 10 * 5 sets

BW: 265

-Pop
 
Monday 9/15/08

Floor press, pinky on ring grip
bar * 20
95 * 10
135 * 10
185 * 6
225 * 3
275 * 3
315 * 3
365 * 3
405 * 3 Rep PR
420 * 3 Rep PR

Vid of 420: Invalid Link Removed


Back up on bench, add 4 board, pinky on ring grip
405 * 1
455 * 1
495 * 1
515 * 1 PR with pinky on ring grip

Superset:
1: Rope Face Pulls: 100 * 20 * 3 sets
2: Rope Pushdowns: 100 * 20 * 3 sets
3: Standing Seated Cable Rows: 150 * 20 * 3 sets

BW: 267

-Pop
 
CJPopovich said:
Monday 9/15/08

Floor press, pinky on ring grip
bar * 20
95 * 10
135 * 10
185 * 6
225 * 3
275 * 3
315 * 3
365 * 3
405 * 3 Rep PR
420 * 3 Rep PR

Vid of 420: Invalid Link Removed


Back up on bench, add 4 board, pinky on ring grip
405 * 1
455 * 1
495 * 1
515 * 1 PR with pinky on ring grip

Superset:
1: Rope Face Pulls: 100 * 20 * 3 sets
2: Rope Pushdowns: 100 * 20 * 3 sets
3: Standing Seated Cable Rows: 150 * 20 * 3 sets

BW: 267

-Pop
Click to expand...


Nice PR's! That 420 looked easy! :D
 
Weds 9/17/08

Elliptical * 20 min, did some interval stuff and like 15 min of steady state.

Stretching

Deadlifts, conventional, hook grip
135 * 10
225 * 3
315 * 1
405 * 1
495 * 1, easy, most I've pulled since my injury. Felt good!

Squats, low box
bar * 10
135 * 10
225 * 10 * 2 sets

Shrugs
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets, supersetted with:

Rope Abs
110 * 15 * 3 sets

BW: 266

-Pop
 
Thurs 9/18/08

Elliptical * 20 min

Stretching

Pulldowns
100 * 10
200 * 10

Pullups
bw * 10 * 5 sets

DB Rows
100 * 10 * 3 sets

Standing Seated Cable Rows, close grip: 150 * 20 * 3 sets

Standing Strict Dumbbell Overhead Press
30 *20
55 * 20
85 * 20, I think this is a PR.

BW: 267

-Pop
 
Friday 9/19/08

Elliptical * 15 min

Upright Rows
70 * 10
90 * 10
110 * 10 * 5 sets

Supersetted w/DB Hammer Curls
30 * 10
35 * 10
40 * 10 * 5 sets

Lat Pulldowns
light weight * bunch of reps

Easy day.

BW: 269

-Pop
 
Low energy day. I think it was the hour hike I did yesterday with the wife!

Incline Bench, pinky on rings
bar * 20
95 * 10
135 * 10
185 * 5
225 * 3
275 * 1
315 * 1
365 * 1
405 * Miss, pushed in a straight line. Popped it off the chest fine but missed at lockout. Curses!!!!
315 * 3
365 * 2, shot.

DB Bench, palms facing
120's * 14 * 2 sets

Standing Seated Cable Rows, close grip
150 8 20 * 3 sets, all done quickly.

BW: 268

Next week will be better!

-Pop
 
Weds 9/24/08

Squats, box, parallel
bar * 10
135 * 10
225 * 10
315 * 10
405 * 1, just wanted to feel the weight.

Deadlifts, conventional, hook grip
225 * 5
315 * 5
405 * 3

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
545 * 10

Rope Abs (situps)
120 * 10 * 3 sets

BW: 271

-Pop
 
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