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Thursday, March 17, 2011

Hello brothers and sisters of the iron




Ya, that was a pretty lame title. Happy St. Patrick's Day!

Anyway I spent most of my day writing a nifty article about back pain and it ended up turning into a bit of a novel. I'm going to proof read it a bit, add some references and toss it up here soon. Let me know what ya think when it comes out please.

Good Day at the gym. Matt, Greg and Maria came today. Maria is very strong! She benched 135 and also benched 95 x 10. very impressive. Big new best from Greg today too. Hit a new best at 145lbs. He started at around 90lbs being his best.

I was late so I skipped the static stretch

Dynamic warmup

Bench Press SS w/dyno pullups 3 x 3/side
Bar x 10
95 x 5
135 x 5
185 x 5
205 x 3
225 x 3
250 x 1
275 x 1
285 x 4 260 x 8 -These are new bests, not sure if I'm at my best yet but improving definitely.

Strict Pullups
45 x 6
55 x 6
70 x 6
65 x 6

Dumbbell Windmills
60 x 6/side
110 x 4/side
130 x 2(left) x 4(right) - definitely new bests haven't gone heavy on these in the past

Wow in retrospect this workout seemed more exciting then it was!

Food Stuffs

11:00am I slept approximately a billion hours last night
4-5 small eggs
2 strips bacon
1/4 onion
mushrooms
butter
olive oil
raw sheep's milk cheese

2:30pm
handful nuts

3:00pm
Big salad
lots of dressing
Quinoa and vegetables
1/2 coconut breaded chicken breast
Lots of pecans

7:00-8:30pm - 40g BCAA and water

9:00
Shake w/4 bananas, 1 orange, 1 grapefruit, strawberries
2 white potatos w/butter (raw organic, grass fed)
Lean pork chops (ran outta my own meat used some of Mom and Dad Pope's food.

11:00
Fish oil ZMA and vit. D
3 Chicken drumsticks
Pemmican (40% beef lard and and 60% deer jerky) I know I'm gross. If it makes you feel like I'm any more normal the pemmican is an excellent source of fat soluble vitamins, CLA and Omega 3 fatty acids.

Slacked a bit on the calories today - Maybe hit about 3800-4,000kcal. I want you guys to keep in mind the reason why I can eat so many calories is because of my activity levels, how much I train, my own metabolism and the types of foods that I eat (ie: lots of grains, starches and carbs will make you gain weight) John Berardi (First guy I ever learned about nutrition from, he's great) brought up a pretty cool term called energy flux. The more energy i can get into my body and utilize the more tissue turnover I'll have in my body. This leads to faster gains in musculature and strength. Hey not a bad trade off.

Sleep McGeep Happy St. Pat's

30 comments:

NJstrongman32 said...

LOVE the last paragraph bro! Never thought of it that way...

djpope said...

Pretty neat how it works Matt. I've been able to eat big amounts of foods if I eat the right foods at the right times and stay lean but get bunches bigger and stronger. Working great right now. Strength is approaching records bests.

NJstrongman32 said...

Good to hear. I also have been smoking huge meals (well when I can) on big training days! I am maintaining at 200lbs but because of work I will prolly be down to like 190 by summer... craziness haha. Your Yoke is sick bro... read your latest post and I am so impressed with your strength. Yoke was always my weakest (I will blame that on my back!) and I think the most I ever did was 650 for 75 feet... took forever with a few drops but dude... 700lbs for that far, that fast?!?! Geez.... you are an animal and I must say for total body strength, you are my idol :)

djpope said...

Thanks Matt! You are a strong mother yourself! i saw you tear that phone book up earlier today. I think my yoke is going to be going up real nicely now that I have an area to train it. I'm always surprised at how my yoke goes up.

NJstrongman32 said...

NP man :)

Where are you hitting yoke these days?? not going for brisk walks with 700lbs next to the old gardens?

djpope said...

heh, I do yoke at the park next door. I had to do them inside the gym yesterday because of the rain though

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