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

  1. #6576
    Who me? Chubrock's Avatar
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    Wood- It's for image. We wear a Class A uniform to work. As for the run, it's simply because that is the distance of the loop nearest my house.



    Workout: Accumulation Week 3 Workout 2

    Weight: 188lbs


    Sumo DL (75%) -

    135lbs x 3 x 2
    185lbs x 3
    225lbs x 3
    275lbs x 1
    305lbs x 3
    305lbs x 3
    305lbs x 3
    305lbs x 3
    305lbs x 3


    SSB Low Box Squat -

    bar weight - ~85lbs
    chain weight - ~60-65lbs

    bar x 8
    bar + chains x 8
    bar + chains & 90lbs x 8
    bar + chains & 90lbs x 8
    bar + chains & 110lbs x 8
    bar + chains & 110lbs x 8
    bar + chains & 120lbs x 8


    Giant Set -

    Lying Leg Curls//Single Leg Extension//Calf Raise//Ab Work -

    120lbs x 10//50lbs x 10/10//50lbs x 10//20 Weighted Reps
    120lbs x 10//50lbs x 10/10//60lbs x 10//20 Weighted Reps
    120lbs x 10//50lbs x 10/10//60lbs x 10//20 Weighted Reps


    Lying Leg Curls -

    120lbs x 10
    120lbs x 10


    DB Step Ups -

    45s x 8/8
    45s x 8/8


    Ab Work -

    Weighted x 2 x 20


    Face Pulls x 4 sets

    Curls x 2 sets



    Stretching


    Comments:

    Took a couple of videos. Still trying to work my hips a bit lower. I'm going to bring my stance in on my squatting. All this raw wide pulling and wide squatting is completely fucking my hips up. Gotta give it a break.

    Fuck, fight, or hold the light.

  2. #6577
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    Video

    Fuck, fight, or hold the light.

  3. #6578
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 3 Workout 3

    Weight: 188lbs


    Bench (40% + doubled minis) -

    bar x 20
    45 + bands x 10
    95lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3
    110lbs + bands x 3


    Incline BB Bench (90 sec RI) -

    135lbs x 8
    145lbs x 8
    155lbs x 8
    165lbs x 8
    175lbs x 6 + 1 forced
    155lbs x 7
    165lbs x 3


    Chins (90 sec RI) -

    BW x 10
    BW x 10
    BW x 8
    BW x 6
    BW x 6
    BW x 5
    BW x 5


    Blast Strap Rows (60-90 sec RI) -

    BW x 12
    BW x 12
    BW x 12


    Dips (90 sec RI) -

    BW x 15
    BW x 15
    BW x 15
    BW x 12


    Lat Pulldowns (45 sec RI) -

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


    Curls - 2 sets

    Chain Lat Raises - 2 sets


    Stretching


    Comments:

    Another high volume day. Kept the rest periods strict. Everything trashed by the end.

    Fuck, fight, or hold the light.

  4. #6579
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    2.8 Mile Run - 23:07 (8 sec faster than last)


    Comment:

    Another run I'm not happy with. Paced it very slow on the front half so had to crank on it to finish.

    Fuck, fight, or hold the light.

  5. #6580
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    Workout: Accumulation Week 3 Workout 4

    Weight: 188lbs


    Squats (75%) -

    45lbs x 5
    95lbs x 5
    135lbs x 3
    185lbs x 3
    225lbs x 3
    275lbs x 1
    305lbs x 4
    305lbs x 4
    305lbs x 4
    305lbs x 4
    305lbs x 4
    305lbs x 4


    SSB Close Stance Deep Squat -

    bar weight - ~85lbs

    bar + 90lbs x 8
    bar + 110lbs x 8
    bar + 120lbs x 8
    bar + 130lbs x 8


    Giant Set -

    Band Pull Throughs//Lying Hamstring Curls//Single Leg Extension//Ab Work

    Doubled Monster Mini x 10//120lbs x 10//50lbs x 10/10//Weighted x 20
    Doubled Monster Mini x 10//120lbs x 10//50lbs x 10/10//Weighted x 20
    Doubled Monster Mini x 10//120lbs x 12//50lbs x 10/10//Weighted x 20


    Weighted Ab Work x 100 additional reps


    Tire Flips -

    3 x 10


    Stretching

    Video


    Comments:

    First session moving my stance in roughly 6" total. It'll take me awhile to feel comfortable with it. As you can see in the video, I'm sitting a bit too hard back with my hips. I had fixed it with my wide stance squatting but it seems that I have reverted back. The video is of my first set. It got a bit better over the next several but is still something I need to fix.

    Fuck, fight, or hold the light.

  6. #6581
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    Workout: Accumulation Week 4 Workout 1

    Weight: 186.8lbs (down 1.2lbs, FUCK)


    Bench (80%) -

    45lbs x 10
    95lbs x 10
    135lbs x 5
    185lbs x 3
    220lbs x 3
    220lbs x 3
    220lbs x 3
    220lbs x 3
    220lbs x 3
    220lbs x 3


    Incline DB Press -

    60s x 8/8
    70s x 8/8
    80s x 8/8


    Seated Fat Grip Cable Rows (90 sec RI) -

    280lbs x 8
    290lbs x 8
    300lbs x 8
    300lbs x 8
    300lbs x 8


    Pullups (90 sec RI) -

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


    Standing Strict DB Press (90 sec RI) -

    45s x 8/8
    50s x 8/8
    55s x 8/8 (+5lbs)


    One Arm DB Rows (90 sec RI) -

    90s x 10/10
    100s x 10/10
    100s x 10/10


    A lot of band upper back mobility and RC work.


    Comment:

    Mixed emotions today. The benching felt very quick. Felt like I could have hit 220 for 8. The rowing and all other back work felt great as well. With that said, my left elbow is fucking killing me. Sharp ache and feels weak. Feels like it will give out right as I get to my chest on my bench, but it doesn't. Very unstable. I've had it flare up from time to time but today was nasty.

    Fuck, fight, or hold the light.

  7. #6582
    mrelwooddowd Patz's Avatar
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    Good work. I'm no expert but the sumo form looks pretty good. Second video says private.

    I need to do some running. I've got a pretty good area for it but there's an asshole dog who has influenced the nice dogs so they run around in a pack. I had a can of pepper spray in my hand at the store but I'm not sure I have the heart to light him up..lol
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  8. #6583
    Who me? Chubrock's Avatar
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    Thanks Wood. Changed the privacy options.


    Sumo DL -

    Worked up to 325lbs for 6 sets of 3


    SSB Low Box Squat (40%) -

    Worked up to 8 sets of 3 with bar + 90lbs + choked greens


    Single Leg Work and Walking Lunges

    Ab Work


    Video



    Comment:

    Fairly decent workout. Pulling still needs to improve. Hips are wrecked right now.

    Fuck, fight, or hold the light.

  9. #6584
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    Workout: Accumulation Week 3 Workout 3

    Weight: 187lbs


    Swiss Bar Bench (40%) -

    bar weight - ~30-35lbs
    bands - doubled minis

    bar x 20
    bar + bands x 10
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3
    bar + bands + 80lbs x 3


    Incline BB Press -

    45lbs x 10
    95lbs x 10
    135lbs x 8
    145lbs x 8
    155lbs x 8
    165lbs x 8
    175lbs x 8
    185lbs x 5 (+ 2 reps)


    Hammer Grip Chins (90 sec RI) -

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


    Fat Close Grip Lat Pulldowns (pulled low, 90 sec RI) -

    100lbs x 15
    100lbs x 15
    100lbs x 15
    100lbs x 15


    Dips (90 sec RI) -

    BW x 15
    BW x 15
    BW x 15
    BW x 10


    Wide Grip Lat Pulldown (45 sec RI) -

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


    Hammer Curls x 2 sets

    Face Pulls/Rehab x 3 sets


    Comments:

    Pretty good pressing session. My shoulder held up pretty decently. About 45 sec RI on the speed work. Finally hit a rep PR on my Incline work. Not a bad day.

    Fuck, fight, or hold the light.

  10. #6585
    mrelwooddowd Patz's Avatar
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    Looks good. Very consistent and methodical.

    Where do you workout?
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  11. #6586
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    Thanks man. I'm still training out of a Crossfit affiliate down this way.



    Workout: Transition Week 1 Workout 1

    Weight: 189lbs


    Bench (80%) -

    45lbs x 20
    95lbs x 10
    135lbs x 8
    185lbs x 3
    220lbs x 3
    220lbs x 3
    220lbs x 3


    2 Board Press (85%) -

    235lbs x 3
    235lbs x 3
    235lbs x 3


    3 Board Press (RPE 8) -

    255lbs x 3
    265lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3


    Wide Grip Lat Pulldowns -

    130lbs x 8
    140lbs x 8
    150lbs x 8
    140lbs x 8
    130lbs x 8
    130lbs x 10


    T-Bar Rows -

    45lbs x 8
    90lbs x 8
    135lbs x 8
    160lbs x 8
    160lbs x 8


    Strict OH DB Press -

    50s x 8/8
    55s x 8/8
    60s x 8/8 (+5lbs)


    One Arm DB Rows -

    90s x 8/8
    100s x 8/8
    110s x 8/8


    Curls x 4 sets


    Comments:

    Great pressing session today. The 3 Board was a bit heavy, but I think that's mainly the fact that it's been awhile since I benched to one. Gotta find that groove. No elbow pain. OH Press made some jumps. Overall a great session for me.

    Fuck, fight, or hold the light.

  12. #6587
    mrelwooddowd Patz's Avatar
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    Nice job. DB press looks great. Until this morning I'd forgotten how much I like it compared to the barbell.

    Is the board pressing just to help to directly work the upper portion of the rep?
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  13. #6588
    Who me? Chubrock's Avatar
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    I appreciate it Wood. It's to allow for heavier tricep work, and by extension, work the top portion of my bench.


    Workout: Suck ass

    Weight: 189lbs


    DL (80%) -

    135lbs x 3 x 2
    185lbs x 3
    225lbs x 3
    275lbs x 1
    325lbs x 3
    325lbs x 3
    325lbs x 3


    Squat (80%) -

    45lbs x 10
    95lbs x 5
    135lbs x 3
    185lbs x 3
    225lbs x 3
    275lbs x 1
    325lbs x 3 (absolutely horrible)


    Stopped there.



    Comments:

    I'm hurtin'. Everything felt absolutely horrible. Evidently I'm a bit sicker than I want to admit. Even warming up caused my joints to hurt. I'm going to have to take a break from pulling and squatting for awhile. My right hamstring and left groin are absolutely toast. Everything hurts at this point.

    Fuck, fight, or hold the light.

  14. #6589
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    Workout: Lower Accessory

    Weight: 189lbs


    Leg Ex -

    100lbs x 10
    110lbs x 10
    120lbs x 10
    120lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10


    Back Extensions -

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


    Calf Raises x 2 sets

    Abs x 80 reps



    Comment:

    Going to keep my training split the same for all my upper body work. For lower body, I'll take a break from the pulling and work with a high rep range for all my work ala more bodybuilding style split.

    Fuck, fight, or hold the light.

  15. #6590
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    Workout: Week 5 Workout 4

    Weight: 189lbs


    Swiss Bar Bench (40%) -

    bar weight - ~30lbs
    bands - doubled minis

    bar x 20 x 2
    bar + bands x 10
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3
    bar + 80lbs + bands x 3


    Incline BB Press -

    45lbs x 10
    135lbs x 10
    145lbs x 8
    155lbs x 8
    165lbs x 8
    175lbs x 8
    185lbs x 6 (+1 rep)


    Pullups (90 sec RI) -

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


    Rope Lat Pulldowns (90 sec RI) -

    100lbs x 15
    100lbs x 15
    100lbs x 15


    Dips (90 sec RI) -

    BW x 15
    BW x 15
    BW x 10
    BW x 8 + 2


    Wide Grip Lat Pulldowns (45 sec RI) -

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


    Curls x 2 sets

    Chain Lat/Front Raises x 4 sets


    Comments:

    Good pressing for me today. Speed on the Swiss Bar Bench was pretty decent. Made another increase on my incline work. Massive back pump. Volume was nice and high.

    Fuck, fight, or hold the light.

  16. #6591
    mrelwooddowd Patz's Avatar
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    My mind says to me that my reps per set should be higher for certain things, like DB shoulder press or skull crushers or whatever, less reps for compound movements. I don't really know why I do it that way--it just seems like I should. I see some of your sets are bigger than others as well. How do you determine that?
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  17. #6592
    Who me? Chubrock's Avatar
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    My main movements are done with much lower rep ranges. Focus is pure strength and technique work. As I move towards the accessory work and smaller muscle groups I tend to hit them with a bit more hypertrophy centered rep work.



    Workout: Week 6 Workout 1

    Weight: 185.6lbs (down 3lbs)


    Strict OH Press -

    45lbs x 8 x 2
    95lbs x 5 x 2
    115lbs x 2
    125lbs x 2
    135lbs x 2
    145lbs x 2
    155lbs x 2 (+5lbs and 2 reps)
    160lbs x 2 (+10lbs and 2 reps)


    Bench (90 sec RI) -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8


    Lat Pulldowns (90 sec RI) -

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


    Seated Fat Grip Cable Rows (90 sec RI) -

    270lbs x 10
    270lbs x 10
    270lbs x 10
    270lbs x 10
    270lbs x 10
    270lbs x 10



    Metcon -

    25m-50m-75m-50m-25m suicide

    After each running portion:

    10 KB Swings (32kg)
    10/10 Sledgehammer Swings (16lbs)

    Time - 9:23



    Curls x 2 sets

    Band Face Pulls x 2 sets



    Comment:

    Interesting workout for me. This is the first time in nearly 7 months that I've done some heavy strict OH pressing. It is usually one of those things that doesn't move for me unless I focus on it. While it's not heavy for most people, this was a really good day for me. My best previous single was 150. If I had focused on a max single I may have been able to hit 170.

    Fuck, fight, or hold the light.

  18. #6593
    mrelwooddowd Patz's Avatar
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    I guess that's kinda the way I'm seeing it.

    Great press! +10 x 2 bitches!
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  19. #6594
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    Haha so far it has been fairly effective.



    Workout: Week 6 Workout 2

    Weight: 185.6lbs


    Conv DL (off one mat ~1-1.5in) -

    135lbs x 3
    135lbs x 3
    185lbs x 3
    185lbs x 3
    225lbs x 3
    225lbs x 3
    275lbs x 3
    275lbs x 3
    295lbs x 3
    295lbs x 3
    315lbs x 3
    315lbs x 3


    Single Leg Ex -

    50lbs x 10/10
    50lbs x 10/10
    60lbs x 10/10
    60lbs x 10/10
    70lbs x 10/10
    70lbs x 10/10


    Back Ex -

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


    Weighted Ab Work x 60 reps



    Metcon -

    1min max effort slam ball (20lbs)
    1min max effort KTE or Jump Rope
    rest 2 minutes

    3 rounds

    Video


    Comments:

    Might give pulling conventional a go. I've talked with HomeYield. This next rotation will have me pulling solely off one or two mats and squatting to a parallel box only. I've gotta give my hamstring and groin a rest. I went in today and decided to try pulling conv. Actually felt pretty good. Obviously from the video above there's a few things I need to work on, but I felt no strain on my hamstring or groin.

    Fuck, fight, or hold the light.

  20. #6595
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    Workout: Week 6 Workout 3

    Weight: 185.6lbs


    Incline Bench -

    45lbs x 10 x 2
    95lbs x 10 x 2
    135lbs x 5 x 2
    155lbs x 3
    175lbs x 3
    185lbs x 3
    195lbs x 3 (+10lbs)
    205lbs x 3 (+20lbs)


    Swiss Bar Bench -

    bar weight - ~30-35lbs

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


    Met Con -

    Suicide Ladder w/ Twist

    25m-50m-75m-50m-25m

    After 1st run - 30 air squats
    After 2nd run - 30 situps
    After 3rd run - 30 pullups
    After 4th run - 30 pushups
    After 5th run - 30 Single Arm DB Rows (15/15)

    Time - 7:23


    Curls x 2 sets

    Band Pull Aparts x 2 sets


    Comments:

    This week has been an odd one. I'm fucking around with my workouts doing different things. Next week we start this split back over. Things have changed with some of my feet positioning and what I'll be doing. This week has been more winding down. Felt good to incline 205 for a triple, though my shoulder was a bit jacked. I need to start adding some short metcons in after some workouts. Need to keep my wind up more while trying to get bigger.

    Fuck, fight, or hold the light.

  21. #6596
    mrelwooddowd Patz's Avatar
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    Why have you been pulling Sumo? Any particular reason?
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  22. #6597
    Who me? Chubrock's Avatar
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    My long legs and short arms have made pulling conventional suck ass for awhile. Puts me in a shitty starting position. Gonna have to make it work.



    Workout: Accumulation Week 1 Workout 1

    Weight: 190lbs


    Pull Aparts x 10 x 3
    DB Shrugs (50s) x 12/12 x 2
    GHDs x 10 x 2
    Lying Leg Curls x 10 x 1


    Bench (60%) -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 3 x 2
    165lbs x 4
    165lbs x 4
    165lbs x 4
    165lbs x 4
    165lbs x 4
    165lbs x 4


    SSB Parallel Box Squat w/ 3 Second Pause on Box (RPE 7) -

    bar weight - 85lbs

    bar x 8 x 2
    bar + 50lbs x 5 x 2
    bar + 90lbs x 6
    bar + 110lbs x 6
    bar + 110lbs x 6
    bar + 110lbs x 6


    One Arm DB Row (90 sec RI) -

    90s x 12/12
    90s x 12/12
    90s x 12/12
    90s x 12/12


    Lat Pulldowns (90 sec RI) -

    120lbs x 12
    110lbs x 12
    110lbs x 12
    110lbs x 12


    Band Face Pull from Rack -

    Mini x burn
    Mini x burn
    Mini x burn


    Band Pressdowns -

    Choked MM x burn
    Choked MM x burn
    Choked MM x burn


    Comments:

    First time I've been to 190 in a long time. It took a week of eating like shit to get there. Weight will probably sag just a bit next week as I clean things up. This newish split could prove to be interesting. Looking forward to it.

    Fuck, fight, or hold the light.

  23. #6598
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 1 Workout 2

    Weight: 190.2lbs


    Band Abductor x 2 sets
    Single Leg Box Pistols x 2 sets
    Banded GMs x 2 sets


    Conventional DL (60%) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3


    Swiss Bar Bench w/ 3 Sec Pause on Chest (RPE 7) -

    bar weight - ~30-35lbs

    bar x 20 x 2
    bar + 50lbs x 5
    bar + 90lbs x 6
    bar + 140lbs x 6
    bar + 140lbs x 6
    bar + 140lbs x 6
    bar + 140lbs x 6


    Conventional DL w/ 3 sec pause below knee (60%) -

    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3
    225lbs x 3


    Pullups -

    BW x 10
    BW x 10
    BW x 10


    Ab Work



    Comments:

    I'm liking this new split. Conventional DLing starting to feel a bit better. I'll get better as we go.

    Fuck, fight, or hold the light.

  24. #6599
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    Lots of volume, I like it.

  25. #6600
    mrelwooddowd Patz's Avatar
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    190. That the heaviest you've ever been?

    I'm in the same boat with deadlift. I'm 6'0 and long in the upper body with short arms. I've hardly ever tried sumo though.
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