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

  1. #7001
    Who me? Chubrock's Avatar
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    Workout: VCR ME Upper

    Weight: 194.2lbs (-1.0lbs)


    Comp Grip Bench (90/94/98%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 2
    205lbs x 1
    225lbs x 1
    240lbs x 1
    250lbs x 1
    260lbs x 1
    *add elbow sleeves*
    260lbs x 2 (PR?)
    260lbs x 2
    *removed sleeves*
    235lbs x 3
    235lbs x 3
    205lbs x 4 (2-3 sec pause on chest each rep)


    Back Work x 6 sets

    Arm Work x 4 sets

    Shoulder Work x 2 sets



    Comments:

    Turned into a great bench session for me. I'm halfway through my night shift work stretch, and I'm down 11lbs, so it makes it even better for me. Got some sleep, pounded some caffeine and hit it up. Definitely a PR with me having to unrack the weight myself. Haven't benched with my sleeves in quite awhile. Hit it for two doubles. Weight is down and strength continues to improve. I'll take it!

    Fuck, fight, or hold the light.

  2. #7002
    Paul killxswitch's Avatar
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    194, getting skinny dude.

    Do the sleeves just kind of protect your elbows or do they help with the lift much? Regardless, nice double PR.

  3. #7003
    Who me? Chubrock's Avatar
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    Haha I know right? A bit of both really. Tighter sleeves will get you a bit of weight.



    Workout: VCR Misc Day

    Weight: 194.2lbs


    Incline Bench -

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 3
    185lbs x 4 (+1)
    185lbs x 4
    185lbs x 4


    Pause Incline (2-3 sec pause on chest) -

    135lbs x 10 ultra wide
    135lbs x 10 ultra wide
    135bs x 10 ultra wide
    185lbs x 1
    195lbs x 1
    205lbs x 1
    215lbs x 1 (+10lbs fatigue single PR)


    Back Work x 6 sets

    Arm/Shoulder Work x 4 sets

    Ab Work x 6 sets



    Comments:

    Not a bad training session for me. Hit some PRs on my incline work which is always a good thing.

    Fuck, fight, or hold the light.

  4. #7004
    Paul killxswitch's Avatar
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    Nice PR, I've heard incline pressing really helps with flat bench but have never really done much of it.

  5. #7005
    Who me? Chubrock's Avatar
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    Thanks Paul. I'm not sure how much carryover I will see. I have such weak shoulders that I think the added incline should do me some good.



    Workout: VCR RE DL

    Weight: 194.2lbs


    Comp Stance DL (beltless, 75/85%) -

    135lbs x 3 x 3
    225lbs x 3 x 2
    275lbs x 1
    315lbs x 3
    365lbs x 3


    Comp Stance DL (add belt, 75%) -

    315lbs x 1
    315lbs x 1
    315lbs x 1
    315lbs x 1
    315lbs x 1
    315lbs x 1
    315lbs x 1
    315lbs x 1


    Comp Stance Pause DL (belt, 65%, 1-2sec pause mid shin) -

    275lbs x 3
    275lbs x 3
    275lbs x 3


    Ab Work x 6 sets

    Stretching


    Comments:

    Still tweaking my form. Constantly looking to improve. That was the goal of today.

    Fuck, fight, or hold the light.

  6. #7006
    Who me? Chubrock's Avatar
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    Fuck, fight, or hold the light.

  7. #7007
    mrelwooddowd Patz's Avatar
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    They all look good to me..lol. Nice job on that bench by the way. You'll be to 3PPS in no time.

    What in the world was that kid doing in the back during your second rep? Handstand practice on a box??
    Last edited by Patz; 05-26-2014 at 06:40 AM.
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  8. #7008
    Who me? Chubrock's Avatar
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    Haha thanks Pat. I'm certainly hoping so. And yea he was practicing handstands on the box. He's usually pretty good at them.


    Old Course 2.5 mile run - 20:23 (8:09/mile pace).

    Went back to visit my family and went for a run. Half dirt road, and one pretty steep hill at the mid point. Ran almost matching 1.25 mile splits. Just for comparison my last 2.8 mile run was at a 8:30/mile pace. I think my pace may have faded just slightly if I had 3/10ths of a mile to go, but I think I could have held it pretty damn close to the 8:09 That's one run per week for the last 6-8 weeks, and I continue to improve quickly. I've taken approx five full minutes off my 2.8 mile time just by getting in the road once every week. I'll take it. My fastest times ever were done when I was another 15-20lbs lighter than I am now. I'd be interested to see how close I can get to some of my times when I finish this cut.

    Fuck, fight, or hold the light.

  9. #7009
    Who me? Chubrock's Avatar
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    Workout: VCR RE/DE Squat

    Weight: 191.8lbs (-2.4lbs...tooooo much)


    Comp Stance Squat (beltless, up to 90%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    275lbs x 1
    295lbs x 1
    315lbs x 1


    Comp Stance Squat (belted) -

    275lbs x 2
    275lbs x 2
    275lbs x 2


    Squat Accessory x 3 sets

    Ab Work x 6 sets


    Comments:

    Hip is acting up. Weight is down way too much from last week. That combo led to a less than impressive day for me. Not going to push too hard. I'm going to Charleston for a test day. Hopefully I'll pull a DL PR and squat a decent number.

    Fuck, fight, or hold the light.

  10. #7010
    Paul killxswitch's Avatar
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    Well I was going to congratulate you on big weight drop but it looks like I shouldn't. What happened? Anything specific?

    Good luck in Charleston.

  11. #7011
    Who me? Chubrock's Avatar
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    I don't generally count my calories. I eat pretty much the same thing week in and week out that I'm usually pretty close to the numbers I want to hit, without having to count each meal. This last week saw me miss two workouts that I normally hit. I knew I would be missing them, so I compensated by taking in less food. Looks like I greatly over compensated. I try to keep my weight loss down to a pound a week. Anything more than that and I feel like I start to starve off muscle and lose strength.

    Fuck, fight, or hold the light.

  12. #7012
    Who me? Chubrock's Avatar
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    Workout: VCR Numbers Week - Bench

    Weight: 191.8lbs


    ME Bench -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    205lbs x 1
    *add elbow sleeves and wrist wraps
    225lbs x 1
    245lbs x 1
    265lbs x 1
    275lbs x 1
    285lbs x miss


    Accessory Bench (completely raw) -

    225lbs x 5
    225lbs x 5
    225lbs x 5
    135lbs x 10 flat back
    135lbs x 10 flat back
    135lbs x 10 flat back



    Comments:

    Mixed emotions on this. Highest bench I've worked up to raw. Ties my best PR. It's 10lbs more than the Every Day Max I was working off of for this split, but not what I wanted to hit. I really wanted 285 but let some stuff at the gym get in my head and not keep me focused. With that said, I'm down almost 15lbs from the start of this split. Given that my pressing strength is still where it is, I suppose I should be happy. Oh well. I'm a long way from 315lbs. Gotta keep pushing.

    Fuck, fight, or hold the light.

  13. #7013
    Who me? Chubrock's Avatar
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    Workout: Accessory Day

    Weight: 191.8lbs


    A lot of volume today on back, bis and shoulders. Essentially just a pump session. Nothing to write home about. Wanted to hit my accessory work that I missed yesterday without doing anything too taxing for this weekend. Looking forward to Saturday and hopefully I'll put up some decent numbers.

    Fuck, fight, or hold the light.

  14. #7014
    Paul killxswitch's Avatar
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    Keeping your bench max while dropping 15 lbs. seems like progress. Good luck tomorrow.

  15. #7015
    Who me? Chubrock's Avatar
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    Thanks Paul, I appreciate it!



    Workout: Test Day @ Low Country Strength

    Weight: 191.8lbs


    Squat (raw) -

    315lbs x 1
    345lbs x 1
    *add wraps*
    375lbs x 1
    385lbs x 1


    Deadlift -

    425lbs x 1
    475lbs x 1 (+10lbs PR)





    Comments:

    My squat wasn't an all time PR but certainly higher than I based my last training cycle on it. My DL is an all time PR. Ugly as a motherfucker. That is the reason for so much focus on my lighter work. If I didn't put that focus on it, there's no way I would have been able to even complete this ugly ass single. Pretty happy with it all considering I'm down to 191. A lot of work to do.

    Fuck, fight, or hold the light.

  16. #7016
    Paul killxswitch's Avatar
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    Congrats on the PR! Hey, 1RMs aren't usually great form right? You were 90% of the way there for so long, glad you pulled it out. All that form work paid off like you said. How're you feeling?

  17. #7017
    mrelwooddowd Patz's Avatar
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    Nice job on all the PR's!

    That's a pretty great week of lifting, ugly or pretty reps aside.
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  18. #7018
    Who me? Chubrock's Avatar
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    Paul - I'm actually feeling pretty decent. Thanks bud.

    Pat - Haha I appreciate it man. Looking forward to the next rotation.



    Workout: Deloadish

    Weight: 196.6lbs (bloated from hell)


    CGBP -

    45lbs x 5 x 2
    135lbs x 10
    135lbs x 10
    185lbs x 8
    185lbs x 8
    225lbs x 4
    225lbs x 4
    225lbs x 4
    225lbs x 4


    A huge amount of horizontal rowing.

    Fuck, fight, or hold the light.

  19. #7019
    Paul killxswitch's Avatar
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    196, damn. Must've been a hell of a post-meet meal. Solid push/pull session.

  20. #7020
    Who me? Chubrock's Avatar
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    Haha it was a 3 day binge eat. I knew I'd add a couple weeks to my cut but it was worth it for the 10lbs PR on my pul..

    Hit a 2.7 mile run today. Sucked ass. Taking a week off running and picking up 6lbs of bloat killed my pace.

    Fuck, fight, or hold the light.

  21. #7021
    mrelwooddowd Patz's Avatar
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    What would you say the general consensus is among law enforcement in NC regarding concealed/open carry by civilians?
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  22. #7022
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Patz View Post
    What would you say the general consensus is among law enforcement in NC regarding concealed/open carry by civilians?
    All firearms are typically viewed favorably by LE in NC. There is always the small percentage of officers that don't understand or appreciate the oath they took and it's unfortunate when someone runs across that LEO. It also depends on what part of the state you're in. I grew up in a very rural area and it was not uncommon at all for people to walk around Home Depot with open carried pistols.

    Fuck, fight, or hold the light.

  23. #7023
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    All firearms are typically viewed favorably by LE in NC. There is always the small percentage of officers that don't understand or appreciate the oath they took and it's unfortunate when someone runs across that LEO. It also depends on what part of the state you're in. I grew up in a very rural area and it was not uncommon at all for people to walk around Home Depot with open carried pistols.
    That all seems to be the impression I get from my reading and experiences. I've been carrying this thing about two months now and it already just feels like it belongs. I don't get too worked up over if it's sticking through my shirt a bit, and honestly I wouldn't find it all surprising if I'm open carrying someday. I guess there's positives andnegatives to it depending on who you talk to. I practice every week and am trying to keep finding classes or instruction when I can. I had a really good instructor work with me for a few hours last weekend. I really got my eyes opened to some things I had never considered. I've still got a long ways to go to feel really proficient with it, but I really feel like I made the right decision. Even my wife is semi on-board now. She bought me a reloading kit for father's day..lol

    And, I'm pretty sure I'm a better shooter than squatter..LOLLOL
    Last edited by Patz; 06-07-2014 at 07:43 AM.
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  24. #7024
    Who me? Chubrock's Avatar
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    Day 1 of the new 10 week split. Pulled a lot of influence from Brian Carroll's 10/20/Life. It is still a hybrid though and is mixed with 10/20/Life, Paul Carter's Base Building, and some of Alex Viada's philosophies. I think it will be a good split, but today was a shit day.



    Workout: Base Building for Life ME Dead

    Weight: 194.6lbs (-2lbs, shedding some of that water weight)


    McGuills Big 3


    ME Comp Stance DL (5x5, RPE 7) -

    135lbs x 3 x 3
    225lbs x 2 x 3
    275lbs x 1
    315lbs x 5
    315lbs x 5
    335lbs x 5
    335lbs x 5
    315lbs x 5 (pulled as 5 singles)

    One Arm DB Rows -

    100s x 10/10
    100s x 10/10
    100s x 5/5 (with 2 sec pause at top)


    Band Stiff Arm Pulldowns w/ Isometric Hold -

    3 x 10



    Blast Strap Rows w/ 2 sec hold at top -

    BW x 7
    BW x 6



    Comments:

    Overall one of my worst pulling sessions I've had in a long time, at least from a form perspective. The goal was to work up to a heavy set of 5, leaving about 3 reps in the tank. I was thinking 385 or so. I've been attempting to correct my form for awhile now, and begin utilizing the "lifter's wedge". The sets at 335 looked so shitty on camera that I decided I wasn't pulling any heavier. I have gotten to a point that my lats and upper back are too weak to hold the starting position. As soon as I begin driving off the floor, I lose all tightness. The only reason I'm completing lifts right now, is because my lower back is strong enough to blast the weight off the floor. That can't last forever and is a recipe for disaster. This 10 week cycle is going to HAVE to address my lat weakness or my pull is dead in the water.

    Fuck, fight, or hold the light.

  25. #7025
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    Can you give a brief synopsis of the 10/20/life? I've seen a few short videos on warmups etc but no idea what the overall concept is
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

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    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

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