Won't Stop, Won't Quit, and Won't EVER Give Up!

[Chubrock]

Screwed my knee up over the weekend. Knocked it all to shit. I've either twisted it or have a nasty contusion up under the knee cap. Either way my knee is tight as hell.



Workout: Modified Lower 1

Location: CFW

Weight: 171lbs


GMs -

45lbs x 10
45lbs x 10
95lbs x 5
95lbs x 5
95lbs x 8
95lbs x 8
95lbs x 8


Conv RDLs -

95lbs x 15
115lbs x 12
135lbs x 10
115lbs x 12
95lbs x 20


Core Work x 150 reps


Foam Rolling, Mobility, Stretching



Comments:

Still slowly building up my lower back. Wanted to front squat today but the knee wasn't having anything to do with that.

[Chubrock]

Workout: Upper 2

Location: CFW

Weight: 171lbs


Bench -

45lbs x 20 x 2
95lbs x 10 x 2
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 4
185lbs x 6
205lbs x 4
185lbs x 7
205lbs x 4


Dead Hang Chins (2-3sec pause at btm) -

BW x 5
BW +25lbs x 5
BW +25lbs x 5
BW +35lbs x 5
BW +35lbs x 5
BW +45lbs x 5
BW +45lbs x 6 (+1)


CGBP -

185lbs x 5
135lbs x 10
185lbs x 5
135lbs x 15


Band Pull Aparts x 2 sets x 10 reps
WG V Chins x 2 sets x 8 reps



Comments:

Tired today. Wasn't feeling like hitting a heaviest set today. Decided to switch up the rep scheme somewhat.

[Chubrock]

Workout: Upper 1

Location: CFW

Weight: 173lbs



Strict OH Press -

45lbs x 10 x 2
65lbs x 10 x 2
95lbs x 5
115lbs x 5
125lbs x 4
135lbs x 5
140lbs x 4 (+3 reps)
135lbs x 5
125lbs x 4
115lbs x 5


Yates Rows -

115lbs x 10
115lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10


Wide Grip Dips -

BW x 20
BW x 20
BW x 10 (slow tempo reps)


Dead Hang Chins (2-3 pause at btm) -

BW x 10
BW x 10


Band Pull Aparts-

Mini x 12 x 2


Shoulder Lat Raises -

20s x 8/8 x 2



EMOM (10 minute) -

Row x 100m sprint

Total: 1200m in 4:15 of work



Comments:

The pressing felt great today. Hit a 3 rep PR. Everything just felt pretty spot on.

[Chubrock]

Had my bodyfat measured today. I'm sitting at 11% via calipers.




Workout: Lower 1

Location: CFW

Weight: 174lbs


Back Squat -

45lbs x 10 x 2
95lbs x 5 x 2
135lbs x 5 x 2
185lbs x 5
205lbs x 5
225lbs x 5
245lbs x 3
245lbs x 3
245lbs x 3
245lbs x 3
245lbs x 1
255lbs x 1



Zercher GMs -

95lbs x 8
95lbs x 8
95lbs x 10


Ab Work x 50 reps



Comments:

Had to shorten today's workout somewhat. Still got my main lift and some stretching in. First time I've back squatted in a good bit. Just trying to get back into a rhythm.

[Chubrock]

Workout: Upper 2

Location: CFW

Weight: 174lbs



Bench -

45lbs x 20 x 2
95lbs x 10 x 2
135lbs x 6
155lbs x 5
185lbs x 5
205lbs x 5
225lbs x 4 (missed 5 at lockout)
205lbs x 5
185lbs x 11


Dead Hang Chins (2-3sec at btm) -

BW x 12
BW x 11
BW x 10
BW x 9
BW x 8


DB Floor Press -

70s x 10/10
70s x 10/10
70s x 8/8


One Arm DB Rows SS w/ Band Upright Rows -

70s x 10/10 SS Purple x 10
70s x 10/10 SS Purple x 10
70s x 10/10 SS Purple x 10


Wide Grip Dips SS w/ Curl -

BW x 20 SS 25s x 10/10
BW x 20 SS 25s x 10/10



Comments:

Pretty solid workout. Better pressing than the last bench session. My triceps seem to be fairly weak. I'm missing lifts on both bench and OH press near the top. Going to start adding in a lot more Floor Presses.

[Bako Lifter]

Strong pressing the last few days. Ive always like close grips for tris, but I think my new favorite is ring dips.

[Chubrock]

Bako- Thanks man. I've been doing quite a bit of dips lately. Time to add in some Floor Presses.


Workout: Mix

Location: CFW

Weight: 174lbs



Ten Minutes (30 sec on 30 sec off) -

American KB Swings (24kg) - 162


Back Extensions -

BW x 15
BW x 15
BW x 15


Core Work x 100 reps



Foam Rolling, Mobility




Comments:

Long weekend. 6 DWI arrests. Long car chase north of 120MPH. Good shit.

[Chubrock]

Workout: Upper

Location: CFW

Weight: 171.6lbs


Strict OH Press -

45lbs x 10 x 2
65lbs x 10 x 2
95lbs x 5
115lbs x 5
125lbs x 4
135lbs x 3
145lbs x 3 (+5lbs)


Dead Hang Chins (2-3 sec pause at btm) -

BW x 5
BW +25lbs x 5
BW +25lbs x 5
BW +35lbs x 5
BW +35lbs x 5
BW +45lbs x 6 (+1)
BW +45lbs x 7 (+1)


DB Floor Press -

70s x 10/10
70s x 10/10
70s x 12/12 (+2/+2)
70s x 12/12 (+2/+2)


One Arm DB Row SS w/ Band Upright Row -

70s x 10/10 SS Purple x 10
70s x 10/10 SS Purple x 10


Comments:

Traps were nice and stiff from the KB Swings yesterday. Still ended up having a good workout. Getting slowly close to that BW Strict OH Press.

[Chubrock]

Workout: Mix

Location: CFW

Weight: 171lbs


Complete 5 rounds of the following…

Barbell Bench Press (155lbs) 8-10 reps
rest 10 sec (approx. the time it takes to move to the next exercise)
DB Shoulder Press (25s) 14 reps
rest 10 sec
Wide Grip Dips 12 reps
rest 10 sec
Hand Release Push Ups 12 reps
rest 45 sec



Back Squat -

45lbs x 10
95lbs x 5
135lbs x 5
185lbs x 5
205lbs x 5
225lbs x 3
245lbs x 3
245lbs x 3



Comments:

Got into the gym and decided to do today's workout off the board. Tacked on some squatting. I really need to start back squatting more. It's gone to the shitter.

[Chubrock]

Workout: Upper 1

Location: CFW

Weight: 171lbs


Strict OH Press -

45lbs x 10 x 2
65lbs x 10 x 2
95lbs x 5
115lbs x 5
125lbs x 4
135lbs x 5
145lbs x 1
155lbs x miss x 2
135lbs x 2


Close Grip Lat Pulldowns -

100lbs x 10
120lbs x 10
140lbs x 10
140lbs x 10
150lbs x 8
150lbs x 8


Incline DB Press -

45s x 10/10
60s x 10/10
60s x 10/10
70s x 8/8
70s x 9/9


Dead Hang Chins (2-3sec at btm) -

BW x 10
BW x 10
BW x 10


Band Pull Aparts-

Minis x 10 x 2


DB Curls -

30s x 8/8 x 2



Comments:

Not a great pressing session for me. Gotta get stronger.

[Chubrock]

Workout: Lower 1

Location: CFW

Weight: 171lbs


Squat -

45lbs x 10
95lbs x 3
135lbs x 5
185lbs x 3
205lbs x 3
225lbs x 3
245lbs x 1
255lbs x 1
275lbs x 2
225lbs x 2
225lbs x 2


Glute Ham Raise -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10


Ab Work x 80 reps



Foam Rolling, Mobility, Stretching


Comments:

Squatting felt pretty good today. Getting ready to start a new split so I'm just working on getting a rough estimate of starting points.

[Bako Lifter]

That first rep on the oh press is tough, good job none the less.

[Chubrock]

Bako- Just gotta get stronger. No way around it.


The goal for the next 12 week split is going to be a 185 strict OH press, 275 raw bench, ~325-335 sq and just to get my DL back to the point where I can pull without screwing myself up.


Workout: Upper 2

Location: CFW

Weight: 171lbs



Bench -

45lbs x 20 x 2
95lbs x 10 x 2
135lbs x 3
185lbs x 2
205lbs x 1
225lbs x 2
245lbs x 1
255lbs x slight miss (hands on bar)


Wide Grip Lat Pull Down -

100lbs x 10
140lbs x 10
140lbs x 10
150lbs x 8
150lbs x 8 -> 120lbs x 5 -> 90lbs x 8 -> 60lbs x 12


2 Board Bench -

185lbs x 10
185lbs x 8
185lbs x 8


Shrugs SS w/ Band Pull Aparts -

225lbs x 10 SS Mini x 10
225lbs x 10 SS Mini x 10
225lbs x 10 SS Mini x 10


Dips -

BW x 20
BW x 15



Comments:

Not a bad session at all. I just did barely miss 255. Finally have a workout partner that is going to run this split with me. Good stuff.

[Chubrock]

Workout: Lower 2

Location: CFW

Weight: ~171lbs



Squat -

45lbs x 5 x 2
95lbs x 5 x 2
135lbs x 5
185lbs x 3
225lbs x 3
245lbs x 1
275lbs x 1
295lbs x 1


BB Walking Lunges (around gym floor) -

95lbs x 20
95lbs x 20


GMs -

95lbs x 10
95lbs x 10


Lying Hamstring Curls -

100lbs x 10
100lbs x 10
100lbs x 10


Ab Work x 120 reps


Foam rolling, stretching, mobility




Comments:

Great session. Doesn't look like too much on paper, but after the squatting it was all done back to back, little rest between sets. Smoked.

[Bako Lifter]

Nice goals, 12 weeks is a long time, a crazy amount of progress can be made If you hit it hard. I'm sure you'll smash those goals. Workout partner will help too, hopefully he sticks it out the whole way.

[Chubrock]

Bako- Looking forward to it. Really amped about it, especially after today.


Today is the first day of the new split. I'm smoked.




Workout: Accumulation Week 1 Day 1

Location: CFW

Weight: 171lbs


KB Swings x 12-15 reps EMOM for 10 minutes
1 Mile Run


Bench -

45lbs x 20 x 2
95lbs x 10
135lbs x 6
150lbs x 6
150lbs x 6
150lbs x 6
150lbs x 6
150lbs x 6


Strict OH Press (90 sec RI -

45lbs x 10
65lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
85lbs x 10
75lbs x 10


Dead Hang Chins (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 6
BW x 7
BW x 7


One Arm DB Rows (90 sec RI) -

70s x 10/10
70s x 10/10
70s x 10/10


Prowler Push (40yds) -

180lbs x one trip
160lbs x one trip
160lbs x one trip
160lbs x one trip
160lbs x one trip



Foam Rolling, Mobility Pre Workout



Comments:

Great workout today. Got a core group of 4-6 guys running this new split that HomeYield from the boards wrote for me. Really looking forward to this. Today was a good day.

[Chubrock]

Had some last minute stuff come up for work. Ended up being about 36hrs straight. Tired when I got into the gym tonight.



Workout: Accumulation Week 1 Workout 2

Location: CFW

Weight: 171lbs



Sumo DL -

135lbs x 5 x 2
185lbs x 3
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 6


SSB Low Box Squat (90 sec RI/Bar Weight - 82lbs) -

82lbs x 10
132lbs x 10
132lbs x 10
132lbs x 10
132lbs x 10
152lbs x 10


Glute Ham Raise (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10


Ab Work x 90 weighted reps


Foam Rolling, Mobility, Stretching



Comments:

Didn't get to everything I wanted, but hit the vast majority. I took that extra job and it smoked me. Glad I made myself get in the gym, because I certainly considered not going. Overall not bad.

[Chubrock]

Workout: Accumulation Week 1 Workout 3

Location: CFW

Weight: 171lbs


Light Bike and Jog


Strict OH Press (60%) -

45lbs x 10 x 2
65lbs x 10 x 2
95lbs x 6
95lbs x 6
95lbs x 6
95lbs x 6
95lbs x 6


Bench (50%, 90 sec RI) -

45lbs x 20 x 2
95lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10


Dead Hang Chins (~90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 8
BW x 12


One Arm DB Rows (~90 sec RI) -

80s x 12/12
80s x 12/12
80s x 12/12


KB Shrugs (~90 sec RI) -

72s x 10/10
72s x 12/12
72s x 12/12
72s x 12/12


Prowler Push -

160lbs x 40yds x 5 trips


Foam Rolling, Mobility



Comments:

Not a bad workout. Nothing spectacular. Didn't stick as strict to the rest period as I wanted. Was helping a guy with his dead lifting. Through some stuff off during the workout.

[Chubrock]

Workout: Accumulation Week 1 Workout 4

Location: CFW

Weight: ~171lbs



Back Squat (60%, ~150sec RI) -

45lbs x 5 x 2
95lbs x 5
135lbs x 5
175lbs x 6
175lbs x 6
175lbs x 6
175lbs x 6
175lbs x 6


Front Squat (60%, 150sec RI) -

45lbs x 5
135lbs x 6
135lbs x 6
135lbs x 6
135lbs x 6
135lbs x 6


DB Walking Lunges (120 sec RI) -

50s x 10/10
50s x 10/10
50s x 10/10


Glute Ham Raise SS w/ Weighted Ab Machine (45 sec RI) -

BW x 10 // 60lbs x 20
BW x 10 // 60lbs x 20
BW x 10 // 70lbs x 20
BW x 10 // 70lbs x 20
BW x 10 // 70lbs x 20 x 2

Flutter Kicks x 80 x 2


Warmup pre workout, foam rolling, mobility, stretching



Comments:

I'm smoked. That was a rough one, more so after the front squats leading into the walking lunge. My ass hurts.

[Chubrock]

Workout: Accumulation Week 2 Workout 1

Location: CFW

Weight: ~171lbs


KB Swings, Mile Run, Foam Rolling, Mobility Pre Workout


Bench (65%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 6
165lbs x 6
165lbs x 6
165lbs x 6
165lbs x 6
165lbs x 6


Strict OH Press (60%, 90 sec RI) -

45lbs x 10
65lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5


Dead Hang Chins (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 10 (+2)
BW x 5
BW x 5


Yates Rows (90 sec RI) -

95lbs x 10
115lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10


One Arm DB Rows (90 sec RI) -

70s x 15/15
70s x 15/15
70s x 15/15


Band Pressdowns (90 sec RI) -

Purple x 15/15
Purple x 15/15


Prowler Push (40yards) -

165lbs x 5 trips



Comments:

Smoked. A lot of volume. I love it.

[Bako Lifter]

Nice work in here. What's homeyeild doing these days? And are tou cutting?

[Alex.V]

Smoked. A lot of volume. I love it.

No doubt. That last bit of prowler pushing is a pretty painful icing.

[Chubrock]

Nice work in here. What's homeyeild doing these days? And are tou cutting?

Homie has created himself a nice little powerlifting team down in SC. He's got between 7 and 10 guys training with him that are all competing and doing quite well. 7 of 7 from his gym hit PRs at this last meet. Homie, himself, hit his first 700lbs squat not too long ago and hit his first elite total at 220.

And no, I'm not really cutting. I'm getting married in 4 days so I've been keeping my weight pretty low and just taking it easy. When I get back, it's on.

[Chubrock]

No doubt. That last bit of prowler pushing is a pretty painful icing.

It's hellacious. Not that far, but damn does it suck. The one's at the end of today's workout are always the worst. Homie has them programmed tho, so they gotta get done.

[Chubrock]

Workout: Accumulation Week 2 Workout 2

Location: CFW

Weight: ~171lbs


Jump Rope, KB Swings, Stationary Bike, Foam Rolling, Mobility Pre Workout



Sumo DLs (65%) -

135lbs x 5 x 2
185lbs x 3 x 2
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6


SSB Low Box Squats (120 sec RI) -

82lbs x 10
132lbs x 10
152lbs x 10
152lbs x 10
152lbs x 10
152lbs x 10


BB Step Ups (90 sec RI, 12" box) -

95lbs x 10/10
135lbs x 10/10
135lbs x 10/10


Leg Press (rusted chain and all) -

75lbs x 10/10 (single leg)
95lbs x 10/10 (single leg)
115lbs x 10/10 (single leg)
135lbs x 10/10 (single leg)
115lbs x 10/10 (single leg, bottom pin)
215lbs x 15 (bottom pin)
215lbs x 15


Weighted Situps x 120 reps


Stretching



Comments:

I'm beat. Pulling went well. Felt good. SSB squatting sucks asssssss.