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

[Chubrock]

Doug- You were correct.



This was a great weekend. I took 3 of my guys down with me to Charleston. Everyone hit big PRs.


Squat -

1st - 345lbs good
2nd - 375lbs good (10lbs PR)
3rd - 405lbs good (40lbs PR)


Bench -

1st - 245lbs good
2nd - 265lbs good (5lbs PR)
3rd - 275lbs good (15lbs PR)


Dead -

1st - 335lbs good
2nd - 355lbs good (5lbs PR)
3rd - 375lbs good (25lbs PR)
4th - 405lbs slight miss


Ended up with a 1055lbs @ 177lbs. Not too bad. Tweak a few things with my form and assistance work and I'm looking to total over 1100 in December. I'll get some video up here in the next couple of days.

[Chubrock]

Finished editing the video from this weekend. Will try and post it up once I get it on youtube.


Feeling absolutely destroyed. Left elbow is shit. Oh well haha, back to the grind. Week 1 Day 1.



Workout: Accumulation Week 1 Workout 1

Weight: 179.8lbs

cardio

Bench (60%)-

45lbs x 10 x 2
95lbs x 10
135lbs x 5
165lbs x 6
165lbs x 6
165lbs x 6
165lbs x 6
165lbs x 6


Dips (90sec RI) -

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


Ghetto T-Bar Rows (90sec RI) -

1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 10


Chinups (90sec RI) -

BW x 10
BW x 8
BW x 6
BW x 6


Standing DB Mil Press (90 sec RI) -

45s x 10/10
50s x 10/10
45s x 7/7 ---> 45s x 3/3


Band Pull Aparts x 50 reps

Shoulder Health



Comments:

Didn't hit the prowler. Will need to go in tomorrow and get that knocked out. Need to ice the shoulder and elbow. Really need to work on some heavy rowing this cycle. If I can get my back strength to come around I'm looking at some big PRs on my DLing.

[Chubrock]

Video

[mrelwooddowd]

Gonna check out the video later but CONGRATS on the 1,000lb total!!

[mrelwooddowd]

Good stuff. Looked like a pretty tense atmosphere!

[Chubrock]

I appreciate it Mwood. It's a great atmosphere and I couldn't ask for a better group of dudes to train with.

[DoUgL@S]

Holy squats. Belt and wraps, no suit. Very nice. Great job with all the on the PRs as well.

[Chubrock]

Doug- Thanks man. For the time being, all of the PCP crew wants to stay raw. I'd really love a mid 4s squat at < 185lbs.



Workout: Accumulation Week 1 Workout 2

Weight: 179.8lbs


Sumo Deathlift (3 mats, 60%) -

135lbs x 5 x 2
185lbs x 5
225lbs x 3
245lbs x 6
245lbs x 6
245lbs x 6
245lbs x 6
245lbs x 6


SSB Low Box Sq (RPE 8) -

bar weight = 82lbs
chain weight = 60-65lbs

bar x 10
bar + chains x 10
bar + 70lbs & chains x 10
bar + 70lbs & chains x 10
bar + 70lbs & chains x 10
bar + 70lbs & chains x 10


Lying Leg Curl (90sec RI) -

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


Calf Raises x 15 reps

Ab Work x 60 weighted reps


Prowler Push -

180lbs x 30-35m x 6 trips


Comments:

A bit rushed today. Missed 4 sets of split squats. We picked up a female that is interested in the powerlifting team. Started teaching her to deadlift today so that took a bit of my time. It's all good though.

[Chubrock]

Workout: Accumulation Week 1 Workout 3

Weight: 179.8lbs


1 mile run, foam roll, band stretching


Swiss Bar Bench (RPE 7) -

bar = 35lbs
chain weight = 60-65lbs

bar x 20
bar +50lbs x 10
bar +50lbs & chains x 6
bar +90lbs & chains x 6
bar +90lbs & chains x 6
bar +90lbs & chains x 6
bar +90lbs & chains x 6
bar +90lbs & chains x 6


Incline Bench (RPE 8) -

45lbs x 10
95lbs x 10
115lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10


One Arm DB Rows (90 sec RI) -

70s x 10/10 strict
70s x 10/10 strict
80s x 10/10 muscled just a bit
90s x 10/10 muscled just a bit


Chins (90 sec RI) -

BW x 10
BW x 10
BW x 6
BW x 6
BW x 6 + 2


Blast Strap Rows (90 sec RI) -

BW x 12
BW x 12
BW x 12


Band Pull Aparts x 50 (30 pre, 20 post)


Prowler Push -

170lbs x 35m x 5 trips



Comments:

Good session today. Not much elbow pain at all. Nice pump going on. I still hate prowlers, no matter how much I do them.

[mrelwooddowd]

I'm gonna push our prowler one day..someday..lol

Are those split squats body weight with the back leg elevated, or is there a barbell involved?

[Chubrock]

Haha its awesome...in a horrible horrible way. Split Squats are usually BB with no back leg elevation.



Workout: Accumulation Week 1 Workout 4

Weight: 179.8lbs


Squat (60%) -

45lbs x 10
135lbs x 5
185lbs x 5
225lbs x 3
245lbs x 6
245lbs x 6
245lbs x 6
245lbs x 6
245lbs x 6


Deep Close Stance Squats (90-120 sec RI) -

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


Band Assisted Poor Man Glute Ham (purple band) -

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


Walking Lunges -

2 Kulligan Water Containers x 5/5
2 Kulligan Water Containers x 10/10
2 Kulligan Water Containers x 8/8


Tire Flip x 50 Reps

Sled Pull -

100lbs x 100m
100lbs x 100m
100lbs + 75lbs rock carry x 100m


Ab Work x 120 reps


Comments:

Smoke session of a day. Wanted to get some pics of today but didn't happen. We had a good group rolling through and got into the workout. Hamstrings and glutes are cramping up.

[Chubrock]

Workout: Accumulation Week 2 Workout 1

Weight: 178.8lbs


Mile Run, Foam Rolling, Shoulder Mobility


Bench (65%) -

45lbs x 20
95lbs x 10
135lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5


Incline DB Press (90 sec RI) -

50s x 10/10
60s x 10/10
70s x 10/10
70s x 7/7
60s x 6/6
60s x 5/5
60s x 4/4


Ghetto T-Bar Rows w/ Fat Bar Close Grip (90 sec RI) -

1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
2 plates x 15


Chinups (90 sec RI) -

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


Standing DB Mil Press (90 sec RI) -

40s x 10/10
40s x 10/10
40s x 10/10


One Arm DB Row (90 sec RI) -

70s x 10/10 strict
70s x 10/10 strict
80s x 10/10
90s x 10/10


Band Pull Aparts x 50 (30 pre, 20 post)


Prowler Push -

175lbs x 35m x 5


Comments:

Smoked. That sucked. 32 working sets not including the prowler. Kicked my ass.

[Chubrock]

Workout: Accumulation Week 2 Workout 2

Weight: 178.8lbs


mobility, foam rolling


Sumo DL (65%) -

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


SSB Low Box Squat (RPE 8) -

bar weight - 82lbs
chain weight - 60-65lbs

bar x 10
bar + chains x 8
bar + 50lbs & chains x 8
bar + 70lbs & chains x 8
bar + 70lbs & chains x 8
bar + 90lbs & chains x 8
bar + 90lbs & chains x 8
bar + 100lbs & chains x 8
bar + 100lbs & chains x 8


SSB Stepups (120 sec RI) -

bar x 10/10
bar + 50lbs x 8/8
bar + 90lbs x 10/10
bar + 100lbs x 8/8


Lying Leg Curl (90-120sec RI) -

110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10


Calf Work x 30 reps

Ab Work x 150 reps


Prowler Push -

185lbs x 35m x 5 trips


Stretching


Comments:

Good session today for me. A lot of volume once again but it is what is. Just gotta keep driving on.

[mrelwooddowd]

How much time do you take between sets?

[Chubrock]

Usually my rest intervals are defined for me, either 90-120sec. If the rest isn't defined then I typically wait long enough to fully recover before the next set.

[Chubrock]

Workout: Accumulation Week 2 Workout 3

Weight: 178.8lbs


Swiss Bar Bench (RPE 8) -

bar weight - 35lbs
chain weight - 60-65lbs

bar x 20
bar + chains x 10
bar + chains + 50lbs x 5
bar + chains + 90lbs x 5
bar + chains + 110lbs x 5
bar + chains + 110lbs x 5
bar + chains + 110lbs x 5
bar + chains + 110lbs x 5
bar + chains + 110lbs x 5


Incline BB Press (120 sec RI) -

45lbs x 10
95lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
145lbs x 10
155lbs x 10


Chinups (90 sec RI) -

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


Blast Strap Rows (90-120 sec RI) -

BW x 12
BW x 12
BW x 12


One Arm DB Rows (90 sec RI) -

70s x 10/10 strict
70s x 10/10 strict
80s x 10/10
90s x 10/10


Band Pull Aparts x 50 (20 pre workout/ 30 post workout)

Elbow Rehab x 2 sets


Comments:

4hrs of sleep. Got off at 4a and back up at 8a to get ready to go workout. Cut out the prowler and the cardio preworkout. Need to try and get an hour nap because I've got to get back to work around lunch. Good pump session for sure, even though I'm tired as hell.

[Chubrock]

Workout: Accumulation Week 4 Workout 4

Weight: 178.8lbs


Mile Run, Foam Rolling, Mobility


Squat (65%) -

45lbs x 10 x 2
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5


SSB Close Stance Deep Squat -

bar weight - 82lbs

bar x 10
bar + 90lbs x 8
bar + 130lbs x 8
bar + 130lbs x 8
bar + 130lbs x 8
bar + 130lbs x 8
bar + 130lbs x 8


Glute Ham Raise -

BW x 10 w/ pink band
BW x 10 w/ pink band
BW x 10 w/ pink band
BW x 10 w/ pink band
BW x 10 w/ pink band


Tire Flip x 50 Reps

Ab work x 150 reps

Prowler Push -

195lbs x 6 x 35m


Comments:

Good session today. Took a long time. We took some added rest in between exercises. The squatting felt great. The prowler push was an absolute smoke show. Everybody comment on how light and quick it was moving today. Good session.

[mrelwooddowd]

Good stuff. I think you've motivated me to get the prowler out..MAYBE.

[Chubrock]

Haha embrace the suck man.


Workout: Accumulation Week 3 Workout 1

Weight: 180.4lbs (+1.6lbs)


Bench (70%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5


Incline BB Bench (RPE 8) -

45lbs x 10
95lbs x 10
135lbs x 10
145lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10


Ghetto T-Bar Row w/ Close Fat Grip (RPE 8, 90-120sec RI) -

*doesn't include bar weight*

55lbs x 10
100lbs x 10
115lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10


Chins (90 sec RI) -

BW x 10
BW x 10
BW x 9
BW x 6
BW x 7


Standing DB Mil Press (90 sec RI) -

40s x 10/10
45s x 10/10
45s x 10/10


One Arm DB Row (90 sec RI) -

70s x 10/10
70s x 10/10
80s x 10/10
90s x 10/10


Band Pull Aparts x 50 pre workout


Comments:

Good pressing today. All the rowing seems to be helping any of the elbow pain from earlier. Had to skip the prowler push. Raining and lightning outside. Will double up tomorrow. Made some great jumps in the working weights today. Incline BB is moving pretty well. Ghetto T-Bar was nice and heavy.

[Chubrock]

The strength facility I'm at now just moved into a 17,000sq/ft building. I helped moved the entire gym over a 12hr period yesterday. Holy GPP batman.

Today's workout was done pieced together while helping to unload two more truckloads of gym equipment.


Workout: Accumulation Week 3 Workout 3

Weight: 180.4lbs


Swiss Bar Bench (RPE 7) -

bar weight - ~35lbs

bar x 20 x 2
bar +50lbs x 10
bar +90lbs x 8
bar +140lbs x 8
bar +140lbs x 8
bar +140lbs x 8
bar +140lbs x 8


Incline BB Bench -

95lbs x 10
135lbs x 8
145lbs x 8
155lbs x 8
165lbs x 8 (+10lbs)
155lbs x 8
145lbs x 8


Chins (hammer grip, 90 sec RI) -

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


Dips (45 sec RI) -

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


Lat Pulldowns (45-60 sec RI)

120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10


Blast Strap Rows (90 sec RI) -

BW x 12
BW x 12
BW x 12


Band Pull Aparts x 50


Comments:

Good, though pieced together, pump session. Incline BB continues to get stronger. Missed out on the prowlers and really need to get back on them. Absolute absurd amount of heavy equipment and weight moved over the last two days.

[Chubrock]

Workout: Accumulation Week 3 Workout 4

Weight: 180.4lbs


Squat (70%) -

45lbs x 10
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3
285lbs x 5
285lbs x 5
285lbs x 5
285lbs x 5
285lbs x 5


SSB Close Stance Deep Squats -

bar weight = 82lbs

bar + 90lbs x 8
bar + 90lbs x 8
bar + 140lbs x 8
bar + 140lbs x 8


Conv RDLs (90 sec RI) -

135lbs x 8
135lbs x 8
185lbs x 8
185lbs x 8


Lying Leg Curl (60-90 sec RI) -

110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10


Abs x 200 weighted reps


Tire Flip x 50 - 5:55


Comments:

This week has been a smoker. My rest day was spent moving gym equipment for 12hrs. Loooong week.

[Chubrock]

Workout: Accumulation Week 4 Workout 1

Weight: 181.4lbs (+.8lbs)


Bench (70%) -

45lbs x 20
95lbs x 10
135lbs x 5
195lbs x 4
195lbs x 4
195lbs x 4
195lbs x 4
195lbs x 4
195lbs x 4


Incline DB Press (90 sec RI) -

50s x 10/10
60s x 10/10
70s x 10/10
70s x 10/10 (+2/2)
70s x 10/10 (+10lbs)


Ghetto T-Bar Row (90 sec RI, plate weight only) -

45lbs x 10
90lbs x 10
135lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10


Chins (90-120 sec RI) -

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


Standing DB Mil Press (90 sec RI) -

45s x 10/10
45s x 10/10
45s x 10/10


One Arm DB Rows (90 sec RI) -

80s x 10/10 (+10lbs)
80s x 10/10
90s x 10/10


Band Pull Aparts x 60


Prowler Push -

175lbs x 50m x 5


Comments:

Pretty good session today. Bench weight was the same as last week. A lot of focus put on the accessory work. Made some nice jumps. Good effort overall.

[mrelwooddowd]

Good work. Sometimes I enjoy when I have a day of labor, moving stuff or whatever. It's good to use the body some way other than training--a little real world work.

[Chubrock]

Haha I would agree with you for the first about 6hrs or so of the move. Then the last half hit and it blew haha.



Workout: Accumulation Week 4 Workout 2

Weight: 181.4lbs


DL (75%) -

135lbs x 5
185lbs x 5
225lbs x 4
275lbs x 1
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4


SSB Low Box Squat (RPE 8) -

bar weight - 82lbs
chain weight - 60-65lbs

bar x 10
bar + chains x 8
bar + 90lbs + chains x 8
bar + 110lbs + chains x 8
bar + 120lbs + chains x 8
bar + 130lbs + chains x 8
bar + 140lbs + chains x 8 (+30lbs)
bar + 140lbs + chains x 8 (+30lbs)


SSB Step-Ups -

bar + 90lbs x 5/5
bar + 90lbs x 5/5
bar + 90lbs x 5/5


Glute Ham Raise -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10 (all sets assisted with mini band)


Calf Raise -

45lbs x 15
45lbs x 15
45lbs x 15


Ab Work x 180 reps


Prowler -

230lbs x 50m x 6


Comments:

Smoke session. The DLing felt very smooth. The SSB squat got heavy. Great effot. Roughly 280-285 at the top. Definitely feeling it now.

[Chubrock]

Workout: Accumulation Week 4 Workout 3

Weight: 181.4lbs


Bench (40% + bands) -

45lbs x 20
45lbs + doubled minis x 10
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3
110lbs + doubled minis x 3



Incline BB Press (RPE 8) -

45lbs x 10
95lbs x 10
135lbs x 8
145lbs x 8
155lbs x 8
165lbs x 8
175lbs x 8 (+10lbs)


Pullups (90 sec RI) -

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


Pulldowns (45 sec RI) -

100lbs x 10
110lbs x 10
120lbs x 10
120lbs x 10


Dips (60 sec RI) -

BW x 8
BW x 8
BW x 8
BW x 8


3 Rounds for time -

20 KB Swings (24kg)
20 Sledge Swings (12lbs hammer)

Time - 4:02



Comments:

Good workout. Really quick pacing on the benching. Incline went well. Decided to hit the really short met con. Put the top time on the board. Not bad today.