CPop's Millennium Sponsored Log

Friday 2/5/10

Incline Shrugs
Bar * 10
135 * 10
225 * 10
315 * 10
405 * 10
315 * 20
225 * 20

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 45 seconds

Curls
bar * 5
95 * 5
135 * 5

DB Preacher Curls
20 * 20 * 3 sets/arm

Stairmill * 30 min

BW: 260

-Pop
 
Monday 2/8/10

Standing lat rows to belly warmup
50 * 20 * 2 sets

Bar * 10
added reverse mini bands, about 70 or so off at the chest, just enough tension at lockout to stop the bands from moving around.
95 * 10
135 * 10
185 * 10
225 * 3
275 * 1
325 * 1
375 * 1
425 * 1
475 * 1
505 * 1 PR
455 * 3

Vid of 505:
[nomedia="http://www.youtube.com/watch?v=wOA9pE7ZyNY"]YouTube- Broadcast Yourself.[/nomedia]


Take Bands off, add 4 board, close grip (thumbs from smooth)
415 * 8
445 * 7

Superset:
1: Lying Rear Delt Cable Flyes: 30/35/40 * 20
2: Standing Lat Rows to Belly: 150 * 20 * 3 sets
3: Rolling DB Extensions: 45/60/75 * 12

Stretching

BW: 262

-Pop
 
Weds 2/10/10

Stairmill * 30 min

Stretching

SSB Squats on Elite box all the way down.
bar * 5
135 * 3
225 * 1
315 * 1
365 * 3 PR

Shrugs
225 * 20
315 * 20
405 * 20 * 3 sets

Rope Abs
80 * 20 * 3 sets

Supersetted with Ab Wheel * 12 * 3 sets

BW: 262.5

-Pop
 
Thurs 2/11/10
stairmill * 30 min

DB SOHP
15 * 10
25 * 10
50 * 10
75 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW + 1 mini band * 6
BW + 2 mini bands * 6 * 3 sets

Dips
BW * 12 * 4 sets

Bent Over Rows
bar * 10
135 * 10
205 * 10 * 3 sets

DB Side Raises
15/20/25 * 15 ea, one big set

Walking * 20 min

BW: 263

-Pop
 
Friday 2/12/10

Stairmill * 30 minutes

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
315 * 20
225 * 20

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 45 seconds

Curls
bar * 10
95 * 5
135 * 5
165 * 5

DB Preacher Curls
25 * 20 * 3 sets

Solo Ab * 50

Stretching

BW: 262.5

-Pop
 
Monday 2/15/10

Standing Lat Pulls to Belly
50 * 20 * 2 sets

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
325 * 1
375 * 1
415 * 1
455 * 1 Hosed up this lift but got it anyway.
475 * holdout
415 * 3

Vid of 455: [ame="http://www.youtube.com/watch?v=TfhTCO_k7Ws"]YouTube- 455 Bench[/ame]

Add 3 board, pinky on ring grip
405 * 5
425 * 5
455 * 3

Superset
1: Lying Rear Delt Cable Flyes: 30/45/60 * 20
2: Standing Lat Rows to Belly: 100/150/180 * 20
3: Rolling DB Ext: 25/30/35 * 25

BW: 263

-Pop
 
Weds 2/17/10

Stairmill * 30 min

Sumo Deadlifts, hook grip
135 * 5
225 * 1
315 * 1
425 * 1
525 * 1 PR

Shrugs
225 * 20
315 * 20
405 * 20 * 3 sets

Rope Abs
80 * 20 * 3 sets

ss w/ab wheel
12 * 3 sets

Elliptical * 30 min

BW: 262.5

-Pop
 
Thurs 2/18/10

Stairmill * 30 min

Stretch

DB SOHP
15 * 10
25 * 10
45 * 10
65 * 10
85 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW + 1 mini band * 7
BW + 2 mini bands * 7 * 3 sets

Dips
BW * 15 * 4 sets

Bent Over Rows
135 * 10
185 * 10 * 3 sets

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

BW: 260

-Pop
 
Friday 2/19/10

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10
405 * 10
315 * 20
225 * 20

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

Curls
bar * 10
95 * 6
135 * 6

DB Preacher Curls
25 * 20 * 3 sets/arm

Stairmill * 30 min

BW: 262

-Pop
 
Monday 2/22/10

Feet up on bench, pinky on ring grip.
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
350 + 5 chains/side * 1
375 + 5 chains/side * 1 PR
340 + 5 chains/side * 3

Vid of 375:
[ame="http://www.youtube.com/watch?v=aYF5fAzefc8"]YouTube- 375 with 5 chains/side, feet up on bench.[/ame]

Vid of 340:
[ame="http://www.youtube.com/watch?v=c9-1SCfHX4g"]YouTube- 340 w/5 chains/side triple.[/ame]

Take chains off, feet down, pinky on ring grip, add 3 board
405 * 3
455 * 3
475 * 2

Holdout: 500 * 10 seconds

Sueprset:
1: Lying Rear Delt Cable Flyes: 30/40/50/60 * 10
2: Standing Lat Rows to Belly: 150 * 20 * 4 sets
3: Rolling DB Ext: 30 * 25 * 4 sets

DB Shrugs
55 * 20 * 3 sets (1 giant set)

BW: 263

-Pop
 
Weds 2/24/10

Stairmill * 30 min

SSB High Box Squats (nothing heavy until the meet)
bar * 10
135 * 5
225 * 5
315 * 5

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

Rope Abs
80 * 20 * 3 sets

Supersetted with Ab Wheel * 20 * 3 sets

Turkish Getups
15 * 5/arm
35 * 5/arm

BW: 266

-Pop
 
Thurs 2/25/10

Stairmill * 30 min

SOHP, thumbs from smooth, went thumbless this time.
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
265 * 1
295 * 1
315 * 1
225 * 10

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 2 mini bands * 7 * 3 sets

Dips
BW * 15 * 4 sets

Bent over Rows
bar * 10
95 * 10
135 * 10
185 * 10 * 4 sets

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

BW: 265

-Pop
 
Friday 2/26/10

Stairmill * 30 min

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
315 * 20
225 * 20

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

BB Curls
bar * 10
95 * 7
135 * 7

DB Preacher Curls
20 * 20 * 3 sets

BW: 265

-Pop
 
Monday 3/1/10

Deload Week

Stairmill * 20 min

DB Incline
25 * 10
50 * 10
75 * 10
100 * 15 * 2 sets

DB Flat
100 * 15 * 2 sets

Superset:
1: Lying Rear Delt Cable Flyes: 30 * 20 * 3 sets
2: Standing Lat Pull to Belly: 120 * 20 * 3 sets
3: Overhead Extensions: 50 * 20 * 3 sets

Stretching

BW: 267

-Pop
 
Weds 3/3/10

SSB Box Squats, middle position
bar * 10
135 * 5
225 * 5
315 * 5

Hammer Strength Shrug
0pl * 20
1pl * 20
2pl * 20
3pl * 20
4pl * 20
5pl * 20
6pl * 20
2pl * 20

Rope Abs
90 * 20 * 3 sets

Supersetted with Ab Wheel: 12 * 3 sets

Elliptical * 15 min

Stairmill * 15 min

Stretching

BW: 266

-Pop
 
Thurs 3/4/10

Stairmill * 15 min

Stretching

DB SOHP
15 * 10
30 * 10
60 * 10
90 * 10 * 2 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 2 mini bands * 8 * 3 sets

Hammer Strength Lat Machine (row)
135 * 10
225 * 10
275 * 10 * 3 sets

Bent Over Rows
135 * 10 * 3 sets These have been bothering my back, but I feel they're good for me, so I'm starting over light to get myself used to them again.

Rope Face Pulls
70 * 20 * 3 sets

Dips
BW * 15 * 3 sets

DB Side Raises
25 * 15 * 3 sets

Elliptical * 20 min

Stretching

BW: 266

-Pop
 
Friday 3/5/10

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10
405 * 10
315 * 20
225 * 20

Lying Rear Delt Cable Flyes
35 * 20 * 3 sets

DB Preacher Curls
20 * 20

Stairmill * 15 min

1.25 mile walk w/wife @ home

BW: 266

-Pop
 
Monday 3/8/10

Reverse Band Bench, doubled minis, 65 lbs touches the chest.
135 * 10
185 * 10
225 * 3
275 * 1
315 * 1
365 * 1
415 * 1
465 * 1
495 * 1
520 * 1 PR
475 * 2

Vid of 520:
Invalid Link Removed

Take bands off, add 3 board
405 * 3
455 * 3
480 * 1

Holdouts
515
475

Accessory work:
1: Lying rear delt cable flyes: 35/45/55 * 20
2: Standing Lat Row to Belly: 70/120/170 * 20
3: Rolling DB Ext: 25 * 20 * 3 sets

BW: 265

-Pop
 
Weds 3/10/10

Stairmill * 20 min

SSB Box Squats, high box
bar * 5
135 * 3
225 * 3
315 * 3
405 * 3

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

Rope Abs
90 * 20 * 3 sets

ss w/ab wheel * 12 * 3 sets

Stretching & Out

BW: 267

-Pop
 
Thurs 3/11/10

DB SOHP
15 * 10
30 * 10
60 * 10
90 * 12 * 2 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 2 mini bands * 10 * 2 sets

Chest Supported Rows
2pl * 10
3pl * 10
4pl * 10
5pl * 10
6pl * 10

Dips
BW * 20 * 3 sets

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

Incline Treadmill * 10 min

BW: 267

-Pop
 
Tweaked my mid back some how. Scheduled a massage and it helped quite a bit. I had the massage right after training so it worked out well.

Friday 3/12/10

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

Lying rear delt cable flyes
30 * 20
45 * 20
60 * 20
30 * 20 * 4 sets

Stretching

Solo Ab * 50

More stretching

DB Shrugs
70 * 20 * 3 sets

DB Hammer Curls
15 * 20 reps

BW: 267 Getting close.
 
Monday 3/15/10

Opener.

Bar * 20
135 * 10
225 * 3
275 * 1
325 * 1
375 * 1
425 * 1

Vid of 425: [ame="http://www.youtube.com/watch?v=mqS1lC5Ynh0"]YouTube- 425 Opener[/ame]

3 Board
405 * 3
455 * 1
475 * 1

Supplemental Work, supersetted
Lying Rear Delt Cable Flyes: 30/45/60 * 20
Standing Lat Rows to Belly: 50/100/150/200 * 10
Rolling DB Ext: 30/45/60 * 10

BW: 268.4

-Pop
 
Weds 3/17/10

SSB Box Squats, high box
bar * 10
135 * 10
225 * 10

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

Rope Abs
90 * 20 * 2 sets

Ab Wheel * 15 * 2 sets

DB Shrugs
50 * 20
75 * 20
100 * 20

Elliptical * 45 min

BW: 268.5

-Pop
 
Thurs 3/18/10

DB SOHP
15 * 10 * 2 sets
30 * 10 * 2 sets
60 * 10
90 * 10 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10 * 3 sets

Standing Lat Rows to Belly
100 * 10
150 * 10
170 * 10
190 * 10

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

BW: 270

-Pop
 
Friday 3/19/10

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10
405 * 10
455 * 10

Lying Rear Delt Cable Flyes
30 * 10
45 * 10
65 * 10


Bicep rehab work

Stretcing/foam rolling & out!
BW: 267

-Pop
 
Monday 3/22/10

Bench, pinky on ring
bar * 20
135 * 10
225 * 3
275 * 1
325 * 1 * 3 sets

Standing Lat Pulls to Belly
120 * 10 * 3 sets

Lying Rear Delt Cable Flyes
30 * 10 * 3 sets

Overhead Extensions
40 * 10

Elliptical * 10 min

BW: 272

-Pop
 
Weds 3/24/10

Stretching

Foam Rolling

Shrugs
135 * 20
225 * 20
315 * 20

Box Jumps, just did a few to loosen up. Worked up to about 40".

Stairmill * 15 min

Elliptical * 30 min

Stretching

BW: 268

-Pop
 
I competed in the bench only, raw (no supportive gear) category on March 27 at the I.P.A. New England Revolution Power lifting meet. Before I begin I want to thank my handler, Brik Brickett, and my wife, Kerry, both for their support. I haven't been the easiest to deal with this training cycle. Also a big thanks to Millennium & Critical Bench. It's a sweet thing to have sponsors.

The meet went well, I learned a lot, and took some chances. My original plan was to open with 425, take 455 on my second for a PR, and then go 470-475 on the third. Things don't always work out as planned.

Warmups:
bar * 15
135 * 10
225 * 3
275 * 1
325 * 1
375 * 1

First Attempt: 425, 3 white lights. Easy.
Invalid Link Removed

Second Attempt: 455, 3 white lights. Easy. PR.
Invalid Link Removed

Third Attempt: 500, no lift. Not easy.
Invalid Link Removed

Some of you are probably wondering why I took 500 on my third attempt instead of sticking to my plan. I am too. Just kidding, but seriously, my goal for a while has been to bench 500 without supportive equipment. The 425 felt very very easy, and the 455 felt good too. Several of my friends, and more experienced lifters than myself, encouraged me to try 500 on my third attempt.

Initially I didn't want to, as I'm a person who does well with plans. There were two phrases which made me give it a try, the first was something like "you're the only person here who doesn't believe YOU can do 500", and the second was "you may never have another chance to do this". I spend the next 10 minutes talking myself into believing that I had a right to try the weight, and not only that, but a good chance of actually getting it. This is the hardest part.

I put everything I had into the lift. I have never been so focused, I have never been set up so tight, and was able to push my fears and doubts aside. Unfortunately, the weight was just a little too heavy. I moved it well, if it had gone another inch or so I would have had it. Yes, it felt heavy but it wasn't that bad. This is do-able. It was good that I have felt it in competition.

So today, I do not regret my choices because I dared to dream big. 500 has been a dream. Today I touched it.
 
Sun 3/28
1.25 mile walk w/weighted vest.

Mon 3/29
1.25 mile walk.

Tues 3/30
1.25 mile walk w/weighted vest

Weds 3/31
1.25 mile walk

Thurs 4/1/10
Stairmill * 30 min

Pulldowns to belly
120 * 20 * 3 sets

Lying Cable Flyes
15 * 20 * 3 sets

DB SOHP
15 * 10
30 * 10
65 * 10
80 * 10

Saturday 4/3/10
hill sprints
~40 yards * 10 sprints/walk return

1.25 mile walk
 
Monday 4/5/10

Bar * 10
95 * 10
135 * 10
135 + 2 doubled mini bands/side * 3
185 + 2 doubled mini bands/side * 1
225 + 2 doubled mini bands/side * 1
275 + 2 doubled mini bands/side * 1
315 + 2 doubled mini bands/side * 1
335 + 2 doubled mini bands/side * 1
355 + 2 doubled mini bands/side * 1 PR

Vid of 355 + bands:

Invalid Link Removed


Keep bands on, add 2 board
315 + 2 doubled mini bands/side * 3
365 + 2 doubled mini bands/side * 2 PR
385 + 2 doubled mini bands/side * 1 PR

Accessory work
1: Lying Rear Delt Cable Flyes: 35 * 20 * 3 sets
2: Standing Lat Pulls to Belly: 120 * 20 * 3 sets
3: Close Grip Incline: 225 * 10 * 3 sets

Stairmill * 20 min

1.25 mile walk w/wife

BW: 265

-Pop
 
Weds 4/7/10

Stairmill * 30 min

Stretching

Sumo Deadlifts, hook grip
135 * 3
225 * 1
315 * 1
405 * 1
495 * 1
545 * 1 PR

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

Ab Wheel * 10

Rope Abs
80 * 20

Elliptical * 5 min

1.25 mile walk w/wife

BW: 262

-Pop
 
Thurs 4/8/10

SOHP
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
265 * 1
305 * 1
325 * 1 used a little leg
325 * 1 good
355 * 1, used as much leg as I could, lol.

Pulldowns
100 * 10
200 * 10

Pullups
bw * 10 * 3 sets

Stretching & Out.

BW: 258

-Pop
 
Friday 4/9/10

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 8
315 * 30
225 * 30

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

BB Curls
bar * 10
95 * 5
135 * 10

DB Preacher Curls
15 * 20/arm * 3 sets

DB Shrugs
45/65 * 20

Solo Ab, 7lb medicine balls, 20 reps, 3 sets

BW: 260.5

-Pop
 
Training in San Diego for a while, out here for work. Joined a gym a couple mins from the hotel and am having fun, despite the benches being very slippery.

Close grip bench
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
435 * 1 PR
405 * 3

Close Grip Incline
135 * 5
225 * 5
315 * 8

Dips
BW * 10
BW + 90 lbs * 10 * 2 sets
BW * 20

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

Standing Lat Pulls to Belly, really focussed on bringing it low
100 * 10
130 * 10
160 * 10

DB Shrugs
80 * 20
100 * 20
125 * 20

Reverse Pec Dec
50 * 10 * 3 sets

No clue what I'm weighing, I'd guess 114 lbs.

-Pop is going to have a burned bald head.
 
Weds 4/14/10

Stretching

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

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

Rope Abs
50 * 20
70 * 20
100 * 20

That's it! Out for a good steak dinner.

-Pop
 
Thurs 4/15/10

DB SOHP
20 * 10
45 * 10
60 * 10
80 * 10
95 * 10
110 * 4, these suckers were awkward. Will try to beat this next week.
75 * 20

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 1 mini band * 8
BW + 2 mini bands * 8

CSR
50 * 10
100 * 10
140 * 10
180 * 10

DB Front Raises
20 * 10
35 * 10
50 * 10

DB Side Raises
20 * 10 * 3 sets

Stretching & Out.

BW: 263

-Pop
 
Friday 4/16/10

Incline Shrugs
bar * 10
135 * 10
225 * 10
315 * 10 * 3 sets, these were super hard to do in the gym where I was at since the squat rack j hooks couldn't go very low.

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

BB Curls
bar * 10
95 * 5
135 * 5
155 * 5

DB Preacher Curls
20 * 20 * 2 sets

DB Shrugs
75 * 20 * 3, done in 1 giant set

BW: 263

-Pop
 
Monday 4/19/10

San Diego

Bench, close grip
bar 8 10
95 * 10
135 * 10
135 + dbl'd mini bands * 3
185 + dbl'd mini bands * 1
225 + dbl'd mini bands * 1
275 + dbl'd mini bands * 1
315 + dbl'd mini bands * 1
365 + dbl'd mini bands * 1 PR
385 + dbl'd mini bands * 1 PR
350 + dbl'd mini bands * 3

Incline, close grip
135 * 8
225 * 8
275 * 8 * 2 sets

Dips
BW * 10
BW + 45 * 10
BW + 90 * 10

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

Rope Face Pulls
50 * 20
60 * 20
70 * 20
 
Weds 4/21/10

Stairmill * 30 min

Stretching

Squats
bar * 5
135 * 5
225 * 1
315 * 1
405 * 1
455 * 1

Shrugs
225 * 20
315 * 20
405 * 20
495 * 20

Rope Abs
60/80/100 * 20

Stretching

BW: 267

-Pop
 
Thurs 4/22/10

Stairmill * 30 min

Stretching

SOHP, close grip
bar * 10
95 * 10
135 * 3
185 * 1
225 * 1
265 * 1
285 * 1
225 * 5

Pulldowns
100 * 10
200 * 10

Pullups
BW * 8
BW + 15 * 8
BW + 25 * 8

Standing Lat Rows To Belly
120 * 20
150 * 20
180 * 20

DB Side Raises
5/10/15/20/25 * 10

-Pop
 
San Diego still

Stairmill * 15 min, intervals

Incline DB Shrugs
40 * 10
70 * 10
100 * 10

DB Shrugs
100 * 10 * 3 sets

Cable Scapular Retractions
150 * 20 * 3 sets

DB Hammer Curls
20 * 10
40 * 10
60 * 10

Ab work

-Pop
 
San Diego

Deload Week!

4/26/10

Incline DB
20 * 10
50 * 10
80 * 10
100 * 10
125 * 10

Flat DB
100 * 10 * 3 sets

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

Standing Seated Cable Rows
100 * 10
150 * 10
200 * 10

-Pop
 
Deload
San Diego

Wed 4/28/10

Stairmill * 30 looooooooong minutes

Squats
bar * 5
135 * 5
225 * 3 * 5 sets

Supersetted with Deadlifts
225 * 3
315 * 3 * 5 sets

Shrugs
315 * 10
405 * 10
495 * 10

Ab Wheel * 10 * 2 sets

Stretching & out.

BW: 261

-Pop
 
Crazy work week. Still in San Diego. Very glad it's a deload week.

Thurs 4/29

DB SOHP
20 * 10
40 * 10
60 * 10
80 * 10

Lat Pulldowns to Belly
100 * 10
150 * 10

Pullups
BW * 5 * 3 sets

DB Side Raises
10 * 10
15 * 10
20 * 10

--------------------
Friday 4/30

Upright Rows
20 * 10
40 * 10
60 * 10
80 * 10

DB Hammer Curls
30 * 10 * 3 sets

DB Shrugs
100 * 10 * 3 sets

Scapular Retraction
100 * 20

Stretching & out

BW: 260

-Pop
 
Monday 5/3/10

Last training session in san diego

Bench, wide grip
bar * 10
95 * 10
135 * 10
135 + dbl'd mini band + dbl'd micro band * 3
135 + 2 dbl'd mini bands + dbl'd micro band * 1
185 + 2 dbl'd mini bands + dbl'd micro band * 1
225 + 2 dbl'd mini bands + dbl'd micro band * 1
275 + 2 dbl'd mini bands + dbl'd micro band * 1
315 + 2 dbl'd mini bands + dbl'd micro band * 1 PR, called it here due to lack of spotters but it was getting close
285 + 2 dbl'd mini bands + dbl'd micro band * 3

Incline, close grip
135 * 8
225 * 8
315 * 8

Dips
BW * 20 * 3 sets

Lying Rear Delt Cable Flyes
40 * 20 * 3 sets

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

BW: 260

-Pop
 
Weds 5/5/10

Stairmill * 30 min

Stretching

Deadlifts standing on a plate, conventional, hook grip
135 * 3
225 * 1
315 * 1
425 * 1
520 * 1
535 * 1 PR

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

Rope Abs
80 * 20 * 3 sets

Ab Wheel
10 * 3 sets

Stairmill * 10 min

BW: 260

-Pop
 
Thurs 5/6/10

Stairmill * 30 min

Front Raises, straight bar
bar * 10
75 * 10
95 * 10
115 * 10
135 * 10

DB SOHP
20 * 15
40 * 15
60 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups, dead hang
bw * 6 * 4 sets

DB Side Raises
15 * 20 * 3 sets, one giant set

BW: 262

-Pop
 
Friday 5/7/10

Incline shrugs
bar * 10
135 * 10
225 * 10
315 * 10
405 * 10

Lying Rear Delt Cable Flyes
35 * 20 * 5 sets

Rope Face Pulls
70 * 20 * 5 sets

BB Curls
bar * 10
95 * 8
135 * 8

Elliptical * 10 min

Stairmill * 30 min

Ab Rotations
50 * 10 * 2 sets

1.25 mile walk w/wife

BW: 264

-Pop
 
Monday 5/10/10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
440 * 1
405 * 5, minor tweak to shoulder on rep #5.

Add 2 board
315 * 3
405 * 3
425 * 3

Superset:
1: Lying Rear Delt Cable Flyes: 40 * 20 * 3 sets
2: Standing Lat Rows to Belly: 150 * 20 * 3 sets
3: Overhead extentions: 70 * 20 * 3 sets

Shoulder Rehab stuff
8lbs * bajillion reps/arm

Ice

1.25 mile walk w/wife

BW: 265

-Pop
 
Tuesday I tweaked my low back something fierce. I have no idea what put it over the edge, but it'd been bothering me for a couple weeks...

Weds:
Stretching
Stairmill * 35 min

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

Stretching
Massage
Ice/advil/cyclobenzaprine/vicoden


Thurs 5/13/10

Stairmill * 30 min

Front Raises
bar * 10
95 * 10
135 * 10

DB SOHP
20 * 15
45 * 15
65 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups, dead hang
BW * 7 * 6 sets

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

Stretching & Out

1.25 mile walk w/wife

BW: 262

-Pop
 
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