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

[Chubrock]

Not actively pursuing the running goals at this time. Once I get through this lifting cycle I'll sit back and revamp my training for a bit.



Workout: Realization Week Workout 1

Weight: 175.6lbs (-.4lbs)


pushups, foam rolling, mobility


Squat (93%, 95%) -

45lbs x 5
135lbs x 5 x 2
185lbs x 3
225lbs x 1
245lbs x 1
275lbs x 1
275lbs x 1
280lbs x 1
280lbs x 1


Bench (93%, 95%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 2
225lbs x 1
240lbs x 1
240lbs x 1
245lbs x 1
245lbs x 1


Sumo DL (92,93,94,95%) -

135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 1
315lbs x 1
320lbs x 1
325lbs x 1
330lbs x 1 slow


Comments:

Lacking energy for this workout. Been getting off at daylight the last 4 days. Sleep patterns have been jacked up as we've had a DWI campaign over the week that has left much room for improvement on the recovery side. The speed on the lifts felt slow, though they all felt pretty good.

[mrelwooddowd]

I heard a stat yesterday that a person drives drunk an average of 800 times vs 1 time getting caught. Scary thought.

[Chubrock]

It really is ridiculous. Quickest way to piss me off is for a drunk to act like it's no big deal.


Metcon -

4 miles w/ 50lbs (60sec on/120sec stepping it out) -

50:56 (12:44/mile)


pushups, pullups, foam rolling, stretching


Comments:

Not too bad of a 4 miler. First time doing this with boots. Wanted sub 50 and would like to get it down to 46 or so. Feet held up pretty well. Only thing that rubbed was the back of my ankle as I'm not used to wearing anything more than a low top.

[Bako Lifter]

Brutal.

[mrelwooddowd]

Why boots?

[Chubrock]

It's not bad Bako.

Mwood, why boots? Just another added level of suck really. I'm also considering doing some things work related that would require me to ruck with some weight for an undisclosed portion of time. If that's the case I need to start toughening up my feet so they'll hold up.

[mrelwooddowd]

You're one tough S.O.B. lol

I guess I'm curious because if I was running around in combat boots I would probably have some sort of related goal or plan because, as you said, running in boots sucks.

[Chubrock]

Have a plan? That makes too much sense haha. Really just trying to toughen my feet up so I can push for longer distances without tearing them to pieces.

[Chubrock]

Workout: Mock Meet

Location: Low Country Strength, Charleston SC

Weight: 175.6lbs



Back Squat -

315lbs (20lbs PR)
335lbs (40lbs PR)
355lbs (60lbs PR)
365lbs (70lbs Raw PR)


Bench -

225lbs
245lbs
255lbs (+5lbs PR)
Miss 265lbs


Sumo DL -

315lbs
miss 335lbs
335lbs
350lbs (HY guiding my shoulder back)



Comments:

Traveled to Charleston to lift with HomeYield's guys in a mock meet/training session. In the gym for 7hrs. Absolutely thrilled with the squat PR. Felt fantastic the entire time. The bench felt decent. On my miss at 265 I had pressed it out to about the height of a 3board but couldn't lock it out. Triceps are weak. My DL is terrible. Positioning was all wrong and caused me to get way out in front on the missed 335. HomeYield tweaked my stance and the next go at 335 flew up. The rep at 350 was quick off the floor but I had focused too much on getting my hips down that I forgot to lean back a bit. It started out front of my shoulders. As soon as HomeYield started to guide my shoulders back just a bit the lift came up smoothly. I'll throw up some video as soon as I can get it done.

[Bako Lifter]

Seriously? Holy fuck. The training weights you've been using are no where near that, good freakin job.

[Chubrock]

It's really been a combo of the design of the training split and the atmosphere. HomeYield really knows how to design a good split and the atmosphere down there is absolutely amazing. We had like 11 guys all squatting heavy, some working up over 700lbs. My training partner rode down with me and ended up hitting a 50lbs PR. Just a great environment.


Here's my single at 365:

Video

[mrelwooddowd]

AAwesome. Sounds like it was rowdy in there too..lol

I still don't think I could squat with someone so close.

[Chubrock]

Haha it's not nearly as noticeable as you might think.

Back to the grind.

Goals for 8 weeks:

385/275/385



Workout: Accumulation Week 1 Workout 1

Weight: 176lbs


pushups, band mobility, foam rolling


Bench (60%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
160lbs x 6
160lbs x 6
160lbs x 6
160lbs x 6
160lbs x 6


Dips (90 sec RI) -

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


One Arm DB Rows (90 sec RI) -

70lbs x 10/10
70lbs x 10/10
70lbs x 10/10
70lbs x 10/10


Dead Hang Chins (90sec RI) -

BW x 10
BW x 10
BW x 6
BW x 5


DB Mil Press (90sec RI) -

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


YWTL Series


Comments:

Decent first session back. I've got some sharp pain in my left elbow. Radiating down from my rear delt. Overuse more than likely. Just have to be smart with the recovery.

[Chubrock]

Workout: Accumulation Week 1 Workout 2

Weight: 176lbs


Warmup -

1 Mile (95%) - 6:59

foam rolling, band stretching, mobility


Sumo DL (60%) -

135lbs x 5 x 2
185lbs x 3
210lbs x 6
210lbs x 6
210lbs x 6
210lbs x 6
210lbs x 6


Super Wide Low Box SSB Squat (60-65lbs chains) -

bar weight - 82lbs

bar x 10
bar + chains x 5
bar + 50lbs & chains x 10
bar + 70lbs & chains x 10
bar + 80lbs & chains x 10
bar + 90lbs & chains x 10


Stepups w/ SSB -

bar x 5/5
bar + 50lbs x 5/5
bar + 50lbs x 5/5


DB Split Squats -

60s x 5/5
60s x 5/5


Back Extensions -

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


Abs x 150 reps

Tire Flips -

250lbs tire x 5 x 6

Stretching


Comments:

Smoked. The super wide box squatting was damn tough. Overall a great session.

[Bako Lifter]

Here we go again lol. Shows a lot of patience and commitment sticking with this cycle after cycle. Definitley working.

I know I cant do that, even if what I'm doing is working, I'm always changing goals and changing programs.

[Chubrock]

Haha if it's not broke, don't fix it. I've seen far too much improvement to abandon it now.



Workout: Accumulation Week 1 Workout 3

Weight: 176lbs

pushups, band stretching, foam rolling

2 Board Bench (RPE 8) -

45lbs x 20 x 2
95lbs x 8
135lbs x 5
185lbs x 6
205lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6


Incline BB Press (90sec RI) -

45lbs x 10
95lbs x 5
135lbs x 9
115lbs x 10
115lbs x 8
95lbs x 10
95lbs x 10
95lbs x 10


Strict Chins (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 5
BW x 5


Blast Strap Rows (90sec RI) -

BW x 12
BW x 12
BW x 12


Elbow Rehab (90sec RI) -

30s x 10/10
30s x 10/10


Comments:

Decent in some ways. My Incline Press is friggin terrible. My 2 board press went pretty well however.

[Bako Lifter]

I don't know your situation but I found moving my grip in a couple inches on incline let's me push a lot more weight. But my triceps are my strength so I don't know if this will work for others.

[mrelwooddowd]

My incline press is teh suxorz too. Much worse than yours.

Good work in here. Consistent as always, with lots of volume.

[Chubrock]

I appreciate it guys. I knew my shoulders were weak but DAMN.



Workout: Accumulation Week 1 Workout 4

Weight: 176lbs

foam rolling, band stretching, mobility


Squat (60%) -

45lbs x 5 x 2
95lbs x 5
135lbs x 5
185lbs x 3
220lbs x 6
220lbs x 6
220lbs x 6
220lbs x 6
220lbs x 6


Close Stance Deep SSB Squat (RPE 8) -

bar weight = 82lbs

bar + 90lbs x 10
bar + 90lbs x 10
bar + 90lbs x 10
bar + 90lbs x 10
bar + 90lbs x 10


SSB Split Squat (120sec RI) -

bar = 82lbs

bar + 50lbs x 5/5
bar + 50lbs x 5/5
bar + 50lbs x 5/5


Back Extensions (90sec RI) -

BW x 10
BW + 35lbs x 10
BW + 35lbs x 10
BW + 35lbs x 10
BW + 35lbs x 10


Tire Flips -

300lbs x 50 flips


Ab Work x 150 reps


Prowler Push -

175lbs x 50m x 4 trips


Comments:

This workout made me want to drown puppies. It was absolutely god awful. Worst thing ever.

[Chubrock]

Hamstrings still tight from Friday.


Workout: Accumulation Week 2 Workout 1

Weight: 179lbs


Warmup (80%) -

1.5 mile - 12:39


Bench (65%) -

45lbs x 10
95lbs x 10
135lbs x 5 x 2
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5


Incline DB Press (90sec RI) -

45s x 10/10
55s x 10/10
60s x 10/10
70s x 10/10
60s x 10/10
50s x 10/10


Seated Cable Rows (90sec RI) -

250lbs x 10
260lbs x 10
270lbs x 10
270lbs x 10
270lbs x 10


Chinups (60sec RI) -

BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5


Standing DB Military Press (90sec RI) -

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


One Arm DB Rows (90sec RI) -

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


Prowler Push -

175lbs x 35m x 6 trips


Comments:

26 working sets plus the prowler. Smoked. Good session.

[Bako Lifter]

Volume is higher than ever, good stuff. I see the weight climbing as well, gettin big!

[mrelwooddowd]

Geez. Lots of volume. 50 tire flips, prowler? You're not messing around.

Ya know.. I don't think I've ever pushed the prowler..lol. I hear it sucks..a lot.

[Chubrock]

Bako - Thanks man.

Mwood - I hate it. Very much so.



Workout: Accumulation Week 2 Workout 2

Weight: 179lbs


foam rolling, mobility, band stretching


Sumo DL (65%) -

135lbs x 5 x 2
185lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5


SSB Wide Stance Low Box (RPE 8, chains = 60-65lbs) -

bar weight - 82lbs

bar x 5
bar + chains x 5
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 90lbs x 8
bar + chains & 140lbs x 6 + 2 assisted


SSB Step Ups (120sec RI) -

bar x 5/5
bar + 50lbs x 5/5
bar + 70lbs x 5/5
bar + 70lbs x 5/5


DB Split Squat (90 sec RI) -

60s x 5/5
60s x 5/5
60s x 8/8


Back Extensions (90 sec RI) -

BW +35lbs x 10
BW +35lbs x 10
BW +35lbs x 10
BW +35lbs x 10
BW x 20


Ab Work x 150 reps


Prowler -

175lbs x 30m x 6 trips


Stretching


Comments:

I hate that stupid prowler. Good smoke session today. Those low box squats were rough.

[Chubrock]

Workout: Accumulation Week 2 Workout 3

Weight: 179lbs


Warmup -

1.5 mile run (90%) - 11:46

foam rolling, band stretching


2 Board Bench (RPE 8) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 5 add two board
225lbs x 5
235lbs x 5 (+10lbs)
235lbs x 5
235lbs x 5


Incline BP (90 sec RI) -

45lbs x 10
95lbs x 10
115lbs x 8
135lbs x 8
145lbs x 8 (+10lbs)
155lbs x 8 (+10lbs)
155lbs x 8


Chinups (90 sec RI) -

BW x 10
BW x 10
BW x 10
BW x 10
BW x 5
BW x 5


Blast Strap Rows (90 sec RI) -

BW x 12
BW x 12
BW x 10 + 2


Dips (90 sec RI) -

BW x 10
BW +25lbs x 8
BW +35lbs x 8
BW +45lbs x 8
BW +45lbs x 7 + 1


Lat Pulldowns (45 sec RI) -

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


Curls (90 sec RI ) -

30s x 10/10
30s x 10/10


Prowler -

175lbs x 30m x 6 trips


Comments:

Volume was super high today. Felt great. Feeling stronger.

[Bako Lifter]

Looking stronger, what do the +10s mean? Plus from the last cycle, rep PRs, or the %s were just too easy so you bumped it?

Ps, your fuck ya America posts were awesome haha.