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

  1. #6701
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 184.4lbs



    Conv DLs (off 2 mats, 5s) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    275lbs x 5
    310lbs x 5
    345lbs x 8 (+4 reps PR)


    Strict OH Press -

    45lbs x 5 x 2
    75lbs x 5 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 5
    135lbs x 5


    Wide Grip Lat Pulldowns -

    stack x 12
    stack x 12
    stack + 10lbs x 10
    stack + 10lbs x 10


    Band Pull Aparts x 3 sets


    Dips -

    BW x 10
    BW + 1 chain x 10
    BW + 2 chain x 10
    BW + 3 chain x 10


    Curls x 2 sets



    Comments:

    Pretty damn good workout for me. Big rep PR on my pulling. Wasn't expecting it. Was definitely a grinder.

    Fuck, fight, or hold the light.

  2. #6702
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 184.4lbs


    Incline BP (5s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    120lbs x 5
    140lbs x 5
    160lbs x 13 (+some rep PR I'm sure)


    Snatch Grip Pause DLs (paused below knee on way up) -

    45lbs x 5
    95lbs x 5
    135lbs x 5
    155lbs x 5
    155lbs x 5
    155lbs x 5


    Close Fat Grip Lat Pulldowns -

    stack x 10
    stack + 10lbs x 8
    stack + 20lbs x 8
    stack + 25lbs x 8 (+5lbs)
    stack + 30lbs x 8 (+10lbs)


    Band Pull Aparts x 2 sets

    Dips x 2 sets

    Curls x 2 sets


    Comments:

    Not a terrible workout. The Incline BP felt good. Snatch Grip was fairly light but my back was tight so I took it easy. Overall not terrible.

    Fuck, fight, or hold the light.

  3. #6703
    mrelwooddowd Patz's Avatar
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    345 x 8! Awesome.

    How does one get "talked into" doing Murph??
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  4. #6704
    Who me? Chubrock's Avatar
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    Haha peer pressure is a sonofabitch.

    Fuck, fight, or hold the light.

  5. #6705
    Wannabe a Beast BigNic's Avatar
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    how do you work your MetCon and BJJ stuff into your routine Andrew?
    Beer helped slow down my metabolism.... -ozzyman

  6. #6706
    Who me? Chubrock's Avatar
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    I'm really using my mat work as all my metcon. I very rarely do any conditioning work outside of the BJJ affiliate. I'm currently structuring my 5/3/1 and BJJ as follows:

    Mon - Gi BJJ

    Tues - 5/3/1 Bench Focus (possible Gi BJJ at night)

    Wed - No Gi BJJ (possible two-a-day in morning and evening)

    Thurs - 5/3/1 DL Focus

    Fri - Gi BJJ

    Sat - 5/3/1 Incline/Weakness Focus

    Sun - Off

    There are some days in which I'll do a two-a-day in the BJJ gym or I'll slip another BJJ session in on Tuesday. That depends mainly on my work schedule and how my recovery is holding up. I'm deloading every 4th week. Usually maybe 2 BJJ sessions and 2 very light gym sessions.

    Fuck, fight, or hold the light.

  7. #6707
    Wannabe a Beast BigNic's Avatar
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    gotcha, im confused about your squatting though, im seeing it on upper days and DL days
    Beer helped slow down my metabolism.... -ozzyman

  8. #6708
    Who me? Chubrock's Avatar
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    I'm technically running this as 3 full body workouts per week. You'll typically see both a upper and lower movement each day, depending on how my body is feeling. I usually place my squatting on my bench focused day because I don't want to put it at the end of the week when I'm the most tired and beat up. I've not made it a focus of any of my three days. I'm using it almost purely as supplemental.



    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 184.8lbs (+.4lbs)




    Bench (3s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 3
    200lbs x 3
    225lbs x 3
    250lbs x 5 (+5lbs or 4 rep PR)


    SSB Squat -

    bar weight - ~82lbs

    bar x 5
    bar + 50lbs x 5
    bar + 90lbs x 5
    bar + 140lbs x 5
    bar + 160lbs x 5
    bar + 190lbs x 5


    Wide Grip Lat Pulldowns -

    stack x 8
    stack + 10lbs x 8
    stack + 20lbs x 8


    Ab Work x 5 sets

    Band Pull Aparts x 2 sets

    Dips - BW x 25



    Comments:

    Weight moved in the wrong direction but this session was great for me. Best my bench has been by far. This is 5lbs better than I finished my last cycle but an easy 4 rep PR over the last time I took 250. Pretty happy.

    Fuck, fight, or hold the light.

  9. #6709
    Who me? Chubrock's Avatar
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    Gi Class tonight...smoked. About a 2hrs class. A lot of guard pass work.

    Fuck, fight, or hold the light.

  10. #6710
    Who me? Chubrock's Avatar
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    No Gi class this morning. Got to roll with a 2x European Medalist, 2x Worlds Medalist, and a Brazilian National Champ...of course he beat the brakes off me...but it was awesome haha.

    Fuck, fight, or hold the light.

  11. #6711
    El Jefe DoUgL@S's Avatar
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    That's pretty awesome.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  12. #6712
    Who me? Chubrock's Avatar
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    Last two workouts:


    Conv DLs (off two mats, 3s) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    290lbs x 3
    335lbs x 3
    365lbs x 5 (+1 rep PR)


    Strict OH Press -

    45lbs x 5
    95lbs x 5 x 2
    115lbs x 5
    125lbs x 5
    140lbs x 5


    Fat Bar Close Grip Lat Pulldowns -

    stack x 10
    stack + 10lbs x 10
    stack + 20lbs x 10
    stack + 30lbs x 10


    Ab Work x several sets

    Curls x 2 set


    Comments:

    Got off at 5a, up at 930 to get to gym. Absolutely smoked but still managed a PR. Night shift kills my workouts.




    Incline BP (3s) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    130lbs x 3
    150lbs x 3
    170lbs x 11 (+ some PR)


    Various other lifts.



    Comments:

    Done on little sleep but managed to pull a PR. I'm smoked.
    Last edited by Chubrock; 06-17-2013 at 09:03 AM.

    Fuck, fight, or hold the light.

  13. #6713
    Who me? Chubrock's Avatar
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    Fell asleep at 6a...up at 10a to go to the gym. 6 nights in a row. I'm exhausted.



    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 182.2lbs (-2lbs)


    Bench (5-3-1) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 3
    210lbs x 5
    235lbs x 3
    260lbs x 2 + 1 forced (+1 and 1 rep PR)


    Fat Grip Lat Pulldowns -

    stack x 8
    stack + 10lbs x 8
    stack + 20lbs x 8
    stack + 30lbs x 8


    Dips -

    chain = 12lbs

    BW x 10
    BW + chain x 10
    BW + 2 chains x 10
    BW + 3 chains x 10


    Single Arm Standing Cable Row -

    90lbs x 10/10
    100lbs x 8/8
    100lbs x 8/8


    Cable High Pull to Muscle Snatch -

    50lbs x 8/8
    50lbs x 8/8


    Tricep and Bicep Work x 3 sets

    Ab Work x 6- 8 sets



    Comments:

    Not a good day for me in the gym. Night shift is killing me this rotation. No energy. The bench is an all time PR for me, so I should be happy, but I wanted 3...wanted it fucking badly. Disappointed.



    In the spirit of showing the good and bad days in the gym, allow me to show the shit day:

    Video

    Fuck, fight, or hold the light.

  14. #6714
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 182.2lbs


    Conv DLs (off 2 mats, 5/3/1) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    275lbs x 1
    310lbs x 5
    350lbs x 3
    385lbs x 3 (+20lbs & 2 rep PR)


    Strict OH Press -

    45lbs x 10 x 2
    95lbs x 5 x 2
    115lbs x 5
    125lbs x 5
    145lbs x 5


    Ab Work x 5 sets


    Video




    Comments:

    Pretty good day for me. Tweaked my back slightly on the set before this one. If not for that I probably could have pulled myself together for another rep. My conv has always sucked, so its nice to see it moving in the right direction.

    Fuck, fight, or hold the light.

  15. #6715
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 3

    Weight: 182.2lbs


    Incline BP (5-3-1) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5
    155lbs x 3
    180lbs x 8 (+ 3 rep PR maybe?)


    Wide Grip Lat Pulldowns -

    stack x 12
    stack + 10lbs x 12
    stack + 10lbs x 12 (UH)
    stack + 10lbs x 12 (UH)


    CG Incline -

    135lbs x 10
    135lbs x 10


    Dips x 2 sets

    Straight Arm Standing Pulldowns x 2 sets

    Face Pulls x 2 sets

    Curls x 2 sets



    Comments:

    Wanted to get into the gym today and get this knocked out. Sweating like a slave. Hot as hell for some reason. Should have added some Snatch Grip RDLs but have been a bit tweaked from the heaving pulling.

    Fuck, fight, or hold the light.

  16. #6716
    Who me? Chubrock's Avatar
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    Deload Week


    Workout: Deload

    Weight: 180.2lbs


    DB Bench -

    50s x 10/10
    55s x 10/10
    60s x 10/10
    70s x 10/10
    80s x 10/10
    90s x 10/10
    100s x 6/6 (+ PR ?)


    Weighted Chins -

    BW +25lbs x 8
    BW +25lbs x 8
    BW +25lbs x 8
    BW +35lbs x 4
    BW +35lbs x 4


    A lot of bicep work

    A lot of ab work

    Wide Grip Lat Pulldowns x 2 sets

    Dips x 2 sets


    Comments:

    DB Flat Bench felt good. Kept moving up even though it's a deload week. Been to a couple of BJJ classes so far. Will hit another one or two tomorrow evening. Weight is down another 2lbs. Losing it a bit too fast.

    Fuck, fight, or hold the light.

  17. #6717
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    Quote Originally Posted by Chubrock View Post
    Fell asleep at 6a...up at 10a to go to the gym. 6 nights in a row. I'm exhausted.
    ]

    Yikes! Do you normally have sleep issue's?

  18. #6718
    Who me? Chubrock's Avatar
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    Thankfully it's not a sleep issue. It's a rotating work schedule issue. During that stretch I was working night shift with those hours. Now I'm back on day shift working from 6a - 4p.

    Fuck, fight, or hold the light.

  19. #6719
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    Shift work explains it then. I have a few friends that work rotating shift work and they never seem to get used to that kind of schedule. I don't know how they end up fitting so much in their off time, but I guess your body finally adjusts.

  20. #6720
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 183lbs (up in weight...more water weight than anything)


    Bench (5s) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 5
    200lbs x 5
    225lbs x 5
    250lbs x 3 (fucking blah)



    Fat Grip Lat Pulldowns -

    stack x 8
    stack + 10lbs x 8
    stack + 20lbs x 8
    stack + 30lbs x 8
    stack + 30lbs x 8



    Wide Grip Lat Pulldowns -

    stack + 20lbs x 8
    stack + 10lbs x 8
    stack x 10



    Dips -

    chain = 12lbs

    BW x 10
    BW + 1 chain x 10
    BW + 2 chains x 10
    BW + 3 chains x 10
    BW + 4 chains x 6 (+1 chain)
    BW x 20


    Bicep Work x 5 sets

    Ab Work x 6 sets


    Comments:

    Fuck this. First workout since I started this split in which I didn't hit a PR in the main lift. Had to lift on a bench I never use. Felt like I couldn't get set correctly. So I destroyed myself with the other lifts.

    Fuck, fight, or hold the light.

  21. #6721
    Senior Member KevinStarke's Avatar
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    Workouts are looking awesome Chub despite the few "blahs" I saw. Strength is looking good and the videos were a nice touch. Keep it up sir.

  22. #6722
    Who me? Chubrock's Avatar
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    Thanks Kev. I appreciate it.



    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 183lbs


    Conv DLs (off two mats, 5s) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    275lbs x 1
    290lbs x 5
    330lbs x 5
    365lbs x 6 (+1 rep PR)


    Strict OH Press -

    45lbs x 5
    95lbs x 5 x 2
    115lbs x 5
    125lbs x 5
    150lbs x 5 (+5lbs PR)


    Back Work x 4 sets

    Ab Work x 6 sets



    Comments:

    Actually turned into a halfway decent session for me. I'm coming to the end of another 8 day work stretch. Pretty beat up. Felt like shit in the gym but after Monday's terrible workout, I just didn't have it in me to quit on the pulling. Glad I was able to push through.

    Fuck, fight, or hold the light.

  23. #6723
    mrelwooddowd Patz's Avatar
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    Reading through the last couple weeks, I'm noticing how far your bench has progressed over the past year or so. Nice work.

    I had asked about your 5/3/1 volume in my journal but I can see its not too bad. I might be interested in 5/3/1 again if I can work some cleans in there.
    _________________________

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    http://http://www.wannabebig.com/for...83#post1766083

  24. #6724
    Who me? Chubrock's Avatar
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    You could absolutely make 5/3/1 work like that. Give it a go!




    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 183lbs



    Incline BP (5s) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5
    150lbs x 5
    170lbs x 12 (+1 rep PR)


    One Arm DB Rows -

    110s x 10/10
    110s x 10/10


    Wide Grip Lat Pulldown -

    stack x 8
    stack + 10lbs x 8
    stack + 20lbs x 8
    stack + 10lbs x 8
    stack x 8


    Dips -

    chain = 12lbs

    BW x 12
    BW + 1 chain x 12
    BW + 2 chains x 12
    BW + 3 chains x 12 (+2 reps)


    5 sets upper back work

    5 sets ab work

    2-3 sets of pump work



    Comments:

    Fairly decent session for me. Not super great but good effort put in.

    Fuck, fight, or hold the light.

  25. #6725
    Who me? Chubrock's Avatar
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    Absolutely destroyed my diet this weekend. I mean like skull fucked it and set it on fire. 10 days until I head to Charleston...gotta be super strict.



    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 182.4lbs (-.6lbs)


    Bench (3s) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 3
    210lbs x 3
    235lbs x 3
    260lbs x 3 + 1 forced (+1 rep PR)


    SSB Squat -

    bar weight = 82lbs

    bar x 5
    bar + 50lbs x 5
    bar + 90lbs x 5
    bar + 110lbs x 5
    bar + 140lbs x 5
    bar + 160lbs x 5


    Fat Grip Close Lat Pulldowns -

    stack x 8
    stack + 10lbs x 8
    stack + 20lbs x 8
    stack + 30lbs x 8
    stack + 30lbs x 8


    Upper Back Work x 5 sets

    Bicep Work x 4 sets

    Ab Work x 5 sets

    Dips x 2 sets of 20


    Comments:

    Much better bench day for me. Got back in the groove. My spotter grabbed the bar a bit quick on my forced rep. I think I could have grinded it out much closer to completion but it is what it is. Solid one rep PR for me.

    Fuck, fight, or hold the light.

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