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

[mrelwooddowd]

So what exactly happens when you pass out under the bar???

[Chubrock]

Mwood- Hopefully ya don't smash your head haha.


Workout: Accumulation Week 4 Workout 1

Location: CFW

Weight: 174.8lbs (+.2lbs)


Bench (80%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3
205lbs x 3


Dips (90 sec RI) -

BW x 10
BW +25lbs x 10
BW +25lbs x 10
BW +25lbs x 10
BW +25lbs x 10
BW +25lbs x 10


Seated Cable Row (power tower, 90 sec RI) -

140lbs x 10
220lbs x 10
250lbs x 10
280lbs x 10
280lbs x 10
300lbs x 10
300lbs x 10


Dead Hang Chins (2-3sec at btm, 90sec RI) -

BW x 7
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7
BW x 6
BW x 2


Standing Mil Press (DBs, 90 sec RI) -

35s x 12/12
35s x 12/12
35s x 12/12


Shrugs (90sec RI) -

70s x 12/12
70s x 12/12
70s x 12/12


Comments:

After the deload the weights felt a bit slow but not necessarily heavy. Was smoked by the time I got to the Mil Press.

[Chubrock]

Workout: Accumulation Week 4 Workout 2

Location: CFW

Weight: 174.8lbs



Sumo DL (75%) -

135lbs x 5 x 2
185lbs x 3
225lbs x 3
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5


Back Squat (60%) -

45lbs x 5
95lbs x 5
135lbs x 5
175lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10


Front Squat (65%, ~120 sec RI) -

155lbs x 8
155lbs x 8
155lbs x 8
155lbs x 8


Split Squat w/ Slosh Pipe -

2 sets x 10/10


Glute Ham Raise (60-90sec RI) -

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


Calf Raise -

Unweighted x 20
Weighted x 50 total reps


Ab Work x 120 reps


Stretching



Comments:

Feel like a train hit me.

[Bako Lifter]

I would too if my workouts had that much volume!

[Chubrock]

Haha, I'm still feeling rough. Quads and hamstrings are beat up.



Workout: Accumulation Week 4 Workout 3

Location: CFW

Weight: 174.8lbs


Strict OH Press (75%) -

45lbs x 10 x 2
65lbs x 10
95lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5


Bench (70%, ~120 sec RI) -

45lbs x 20
95lbs x 10
135lbs x 5
175lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10


Lat Pulldown (90 sec RI) -

100lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
130lbs x 10


Band Pull Aparts -

mini x 10
mini x 10


Cable Row (90 sec RI) -

200lbs x 10
250lbs x 10
250lbs x 12
250lbs x 12
250lbs x 12



Comments:

Pretty decent workout today. Volume just a bit less than the first upper workout of the week.

[Chubrock]

Workout: Accumulation Week 4 Workout 4

Location: CFW

Weight: 174.8lbs


Back Squat (65%) -

45lbs x 5 x 3
95lbs x 5
135lbs x 5
190lbs x 6
190lbs x 6
190lbs x 6
190lbs x 6
190lbs x 6


Front Squat (67%) -

135lbs x 5
160lbs x 6
160lbs x 6
160lbs x 6
160lbs x 6
160lbs x 6


Pin 1 Rack Pulls (60%, 90 sec RI) -

135lbs x 5
210lbs x 8
210lbs x 8
210lbs x 8
210lbs x 8


Lying Hamstring Curls (60-90sec RI) -

90lbs x 10
100lbs x 10


Glute Ham Raise SS Weighted Crunches (60-90sec RI) -

BW x 10 // 70lbs x 15
BW x 10 // 70lbs x 15
BW x 10 // 70lbs x 15
BW x 10 // 70lbs x 15
BW x 10


EMOM for 10 minutes -

20m sled push (sled + 85lbs)
8 Knees to Elbow


Foam Rolling, Mobility before, Stretching After



Comments:

Squatting felt pretty good today. The pin pulls came up fast. The short little couplet at the end was a poor choice. I thought 1 minute would be enough time to do all the work and recover slightly before the next round. Fucking brutal after all the other work. The 10 rounds took me an additional minute as I couldn't recover fast enough.

[Chubrock]

Workout: Transition Week 1 Workout 1

Location: CFW

Weight: 175.6lbs (+.8lbs)


Bench (82%) -

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


Strict OH Press (76%) -

45lbs x 10
65lbs x 10
95lbs x 3
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 6


Close Grip Pulldowns (90sec RI) -

100lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10


Deficit Deads (3" platform, 54%) -

135lbs x 5
185lbs x 6
185lbs x 6
185lbs x 6
185lbs x 6


Pressdowns (90sec RI) -

60lbs x 10
60lbs x 10
60lbs x 10


Mile Run - slow

Foam Rolling, Stretching, Band Mobility



Comments:

Pressing went well. Weights felt good overall. My running has gotten slow. Oh well, ha.

[Chubrock]

Workout: Transition Week 1 Workout 2

Location: CFW

Weight: 175.6lbs


Sumo DL (80%) -

135lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 4
275lbs x 4
275lbs x 4
275lbs x 4
275lbs x 4
275lbs x 4


Squat (60% + 60-70lbs chains) -

45lbs x 5 x 2
95lbs x 5
135lbs x 3
175lbs + chains x 3
175lbs + chains x 3
175lbs + chains x 3
175lbs + chains x 3
185lbs + chains x 3
185lbs + chains x 3
185lbs + chains x 3
185lbs + chains x 3


Front Squat (65%, 120 sec RI) -

45lbs x 5
135lbs x 5
155lbs x 8
155lbs x 8
155lbs x 8
155lbs x 8


Glute Ham Raise SS Weighted Situp -

BW x 12 SS 80lbs x 15
BW x 12 SS 80lbs x 15
BW x 12 SS 80lbs x 15


Torso x 125 reps


Mile Run 80-85% - 8:11


Foam Rolling, Mobility, Stretching



Comments:

Deadlifting went fairly decently today. Some of the sets felt very solid. Still working on drive my hips a bit lower and knees apart. The squatting felt fast. Overall a good workout.

[Bako Lifter]

I need to remember to wear my ear plugs before coming in here, volume is so high.

[Chubrock]

Haha that's some funny shit. I'll put up an Explicit Content Warning ha.

[Chubrock]

Workout: Transition Week 1 Workout 3

Location: CFW

Weight: 175.6lbs


Strict OH Press (83%) -

45lbs x 10 x 2
65lbs x 8
95lbs x 5
115lbs x 3
125lbs x 4
125lbs x 4
125lbs x 4
125lbs x 4
125lbs x 4
125lbs x 4


Bench (50% plus EFS short minis, tension 60-65lbs) -

45lbs x 20
95lbs x 10
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3


Dead Hang Pullups (2-3sec at btm, 90sec RI) -

BW x 10
BW x 10
BW x 10
BW x 8
BW x 7
BW x 5


Seated Cable Rows (90 sec RI) -

200lbs x 10
250lbs x 12
250lbs x 15
250lbs x 15


Curls x 2 sets


Mile Run (85-90%) - 7:44


Comments:

Pressing felt great today. OH Press seems to finally be moving in the right direction. Had a good bench setup today. Allowed for some pretty good speed on all the sets.

[Canadian Crippler]

Nice to see you're still around bud. How has the training been treating you these past few years?

[Cards]

Looking good in here, my man! What routine are you running? I looked back a page or two, but with 100 responses per page...yeah.

[Chubrock]

Crippler- Damn man, long time no see. Training is going good. My goals changed quite a bit when I got into law enforcement. My training in general took a big shift. It's only in the last year or so that I've transitioned back to a focus on strength.

Cards- I'm following a split that HomeYield writes for me. Landon Evans is the one that turned him onto it and in turn I've started using it. Basically it starts with an Accumulation Phase of 3-4 weeks in which you build a large base using high volume lower intensity. Then it shifts to a Transition Phase of 2 weeks or so in which you have both a higher volume and higher intensity. This is short lived and then you transition into Transmutation Phase of 3 weeks or so in which you work on much more lift/sport specific assistance work with lower volume and even higher intensity. The final phase is two weeks of Realization in which you work up and around 92-98% for low volume. The last couple of workouts of Realization you attempt to set new personal records in whatever lifts you have been setting the cycle up for. After that, ideally you would deload and start back at Accumulation Phase using the new PRs to base all your percentages. Intensity is defined, for this split, as either % of 1RM or RPE.


Workout: Transition Week 1 Workout 4

Location: CFW

Weight: ~175.6lbs


Front Squat (75%) -

45lbs x 10 x 2
95lbs x 5
135lbs x 5
185lbs x 4
185lbs x 4
185lbs x 4
185lbs x 4
185lbs x 4
185lbs x 4


Back Squat (75%) -

135lbs x 5
185lbs x 5
225lbs x 4
225lbs x 4
225lbs x 4
225lbs x 4
225lbs x 4
225lbs x 4


Rack Pulls, Pin 1 (75%) -

135lbs x 5
185lbs x 5
255lbs x 5
255lbs x 5
255lbs x 5
255lbs x 5
255lbs x 5


Glute Ham Raise (90sec RI) -

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


Abs x 150 reps


Foam Rolling, Mobility, Stretching



Comments:

Pretty solid day for me. The front squatting felt very smooth. Most of the sets of back squats felt quick. My quads were starting to fatigue so some sets began to slow. Was able to get some video footage of two of my working sets. I need to drive my elbows higher on the front squatting and start just a bit more tall between reps of back squatting. I'm driving myself almost into a small good morning as the weight increases. Fairly happy with today though.

Video

Video

[Bako Lifter]

Back Squats looked beautiful. I can't wait for the realization phase haha.

[Canadian Crippler]

Front squats! Painful even to just watch . So not looking forward to those again.

So what was your training like when you were becoming a cop? I have a friend in the force over here, swears by CrossFit, says most on the force love it too.

[Chubrock]

Bako- Ha, thanks man. I've got transmutation coming up starting this week. Should be some good shit.

Crip- Gotta love em...even though I don't lol. Moved to a lot of Crossfitish work. Separated my shoulder in school so when I got out and on my own it took awhile to rehab. A good friend owns a Crossfit affiliate down here. I'm still training out of it but finally have shifted back to much more strength specific work.

[Chubrock]

Workout: Transmutation Week 1 Workout 1

Location: CFW

Weight: 175.6lbs


Warmup: 1.5 mile jog (50lbs vest) - 16:23


Bench (1 Board, 80%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 3
210lbs x 3 add one-board
210lbs x 3
210lbs x 3
210lbs x 3
210lbs x 3
210lbs x 3


Sumo Block DLs (3" block, RPE 8) -

135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 3
275lbs x 3
295lbs x 3
295lbs x 3


Dead Hang Pullups (2-3 sec @ btm, 90 sec RI) -

BW x 10
BW x 10
BW x 10


Seated Cable Row (90 sec RI) -

200lbs x 10
250lbs x 10
250lbs x 10
250lbs x 10


3 Board Bench (RPE 8) -

135lbs x 5
205lbs x 3 add 3 board
225lbs x 3
245lbs x 3
255lbs x 3
255lbs x 3
255lbs x 3


Foam Rolling, Band Mobility


Comments:

Good workout today. First day of Transmutation. Heaviest bench weight I've held in my hands in quite awhile. Only to a 3 board with a couple of reps left in the tank. The warmup with the weighted vest went decently. The velcro on the shoulder straps rubbed the shit out of my left shoulder. Oh well.

[Canadian Crippler]

What does RPE stand for?

[Chubrock]

RPE = Rate of Perceived Exertion. It's based on a scale of 1-10. 10 is the point in which you've reached failure and have no reps left at all. 9 is one rep or so in the tank. 8 is a couple of reps left in the tank. Anything under 7 is essentially a warmup.



Workout: Transmutation Week 1 Workout 2

Location: CFW

Weight: 175.6lbs


Sumo DL (80%) -

135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 3
275lbs x 3
275lbs x 3
275lbs x 3
275lbs x 3
275lbs x 3


Front Squat (80%) -

45lbs x 5
135lbs x 5
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3


Back Squat (65% plus 60-65lbs chains) -

45lbs x 5
135lbs x 5
135lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3
195lbs + chains x 3


Lying Leg Curls -

100lbs x 12
100lbs x 12
100lbs x 12


Foam Rolling, Mobility, Stretching


Comments:

Most of the sets of DLs felt pretty decent. Gotta push my knees out just a bit more and get behind the bar. The squatting felt solid. Speed is feeling pretty decent. Feeling strong at the top.

[Chubrock]

Hit up a run today around the neighborhood. I've gotten slow. First time over 1.5 miles in awhile.

3.4 miles - 28:55 (~8:20/mile pace)

[Canadian Crippler]

More front squats... you're a madman! You must have a dislike for walking.

Good shit though. What are your big 3 looking like these days if you know?

[Chubrock]

Haha walking is overrated. Not sure what my Big 3 is sitting at right now. I'll have a true idea in about 5 weeks or so.


Workout: Transmutation Week 1 Workout 3

Location: CFW

Weight: 175.6lbs


Warmup -

10 Minutes Alternating Every Other Minute on Minute:

Slam Ball (20lbs) x 10
Knees to Elbows x 10

Total: 50/50


Strict OH Press (80%) -

45lbs x 10 x 2
95lbs x 5
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3
125lbs x 3


Bench (50% plus EFS Short Bands 60-65lbs tension) -

45lbs x 20
45lbs + bands x 10
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3
125lbs + bands x 3


Dead Hang Chins on Fat Bar (2-3 secs at btm, 90 sec RI) -

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


Foam Rolling, Band Mobility


Comments:

Pretty good pressing workout. Weights are getting heavier and the volume is finally coming down. Overall not bad.

[Bako Lifter]

That run with a 50 lb vest must have been brutal.

Nice pull ups, not easy to keep the reps at 10 for more than one or two sets. Especially with only 90 second RI. My biceps have no endurance, after about 25 total pull ups they are pretty blasted.

[Chubrock]

The run wasn't great. Should've ruck marched it instead.


Workout: Transmutation Week 1 Workout 4

Location: CFW

Weight: 175.6lbs


Squat (80%) -

45lbs x 5 x 2
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 3
245lbs x 3
245lbs x 3
245lbs x 3
245lbs x 3
245lbs x 3
245lbs x 3


Back Squat w/ hold (3 seconds in the hole, RPE 8) -

185lbs x 3
205lbs x 3
205lbs x 3


Front Squat w/ hold (3 seconds in hole, RPE 8) -

135lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3

Ab Work x 100 reps

Foam Rolling, Mobility

Video

Comments:

Fairly decent. Some of the later sets were a bit slower than I would have liked. Had an issue with my left knee caving in coming out of the hole. Had to really focus on shoving them out on the way up. Mixed emotions. Solid effort and performance on most of my sets. The video I posted is of set 5 of 6.