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

  1. #6876
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube ME Squat

    Weight: 195.2lbs


    Comp Stance Squat (75%) -

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


    Close Stance Squat (80% of Oly Squat 1RM) -

    275lbs x 2
    275lbs x 3


    Pause Squats (70%, 3 second pause in hole) -

    260lbs x 4 (close stance)
    260lbs x 4 (two close stance, two sumo)


    Back Extensions -

    BW x 15 x 4 sets


    Ab Work x 3 sets


    Dead Hang Chins -

    BW x 10
    BW x 10
    BW x 10


    Comments:

    I'm not 100% sure a sumo stance is my strongest squat stance, but I do know I hate a narrow Oly stance. May play around with a modified sumo and see how it feels. All those sets of squatting smoked me.

    Fuck, fight, or hold the light.

  2. #6877
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Deadlift

    Weight: 195.3lbs


    Comp Stance DL (70%) -

    135lbs x 3 x 2
    225lbs x 1 x 4
    285lbs x 8
    285lbs x 8


    Block Pulls (comp stance, ~4") -

    305lbs x 6
    305lbs x 6


    Conv Deficit Pulls (~2" off bumper plate, ~67%) -

    275lbs x 10


    Ab Work x 2 sets



    Comments:

    Working Christmas holiday. Got off last night about midnight and into the gym this morning. Time to check back on for work. The gym was cold as fuck and I never really managed to warm up all that well. The Conv Deficit pulls continue to feel fantastic. I took a video so I'll throw it up when I get a minute.

    Fuck, fight, or hold the light.

  3. #6878
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    Workout: Viada's Cube DE Bench

    Weight: 195.3lbs


    Bench (65%) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3
    170lbs x 3


    CGBP (70%) -

    185lbs x 8
    185lbs x 10


    Wide Grip Pause Bench (60%, middle finger on rings, 2 second pause on chest) -

    160lbs x 8
    160lbs x 10
    160lbs x 8


    Front and Lateral Raise x 4 sets (15s)

    One Arm DB Rows -

    110s x 12/12
    110s x 12/12


    Dead Hang Pullups -

    BW +16kg x 5
    BW +16kg x 5
    BW +16kg x 5


    Close Grip Lat Pulldown -

    150lbs x 10
    150lbs x 10


    Ab Work x 3 sets



    Comments:

    Benching felt pretty solid. CGBP continues to feel stronger than my comp grip haha. I think a lot of that is shoulder stability and strength. Hopefully these Front and Lat raises and Mil Press days will help even that out.

    Fuck, fight, or hold the light.

  4. #6879
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube ME Bench

    Weight: 195.6lbs (+.3lbs)


    Comp Grip Bench (85%, w/ pause) -

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


    CGBP (90%) -

    240lbs x 2
    240lbs x 2


    Wide Grip Pause Bench (80%, 2-3 second pause on chest) -

    210lbs x 5
    210lbs x 5


    Dead Hang Chins -

    BW x 10
    BW x 11
    BW x 10


    Lat Pulldowns -

    150lbs x 10 CG
    150lbs x 10 CG
    150lbs x 10 WG


    One Arm DB Rows -

    110s x 8/8


    Front/Lateral Raises -

    20s x 10/10
    20s x 10/10



    Comments:

    Pretty damn good benching session for me. The comp grip definitely doesn't feel stronger than my CG. I really need to bring that around. Still trying to push the weight up. Up about 21lbs at this point and still in the same uniform pants. I'm going to bust them wide open here shortly but for now the stitching is still holding up haha.

    Fuck, fight, or hold the light.

  5. #6880
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Squat

    Weight: 195.6lbs


    Comp Stance Squat (80%) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 2 x 2
    225lbs x 1
    275lbs x 6 no belt
    275lbs x 7 no belt


    Oly Squat (85% of 1RM oly squat) -

    275lbs x 3
    275lbs x 4


    Comp Stance Pause Squat (75%, ~2-3 seconds in hole) -

    260lbs x 5 no belt
    260lbs x 6 belt


    Back Ex -

    BW x 10
    BW x 15
    BW x 15


    Ab Work x 4 sets

    Dead Hang Chins -

    BW x 10
    BW x 10



    Comments:

    Pretty good squatting today. Tried to do the majority of my work without a belt. The pause squatting was rough as usual. Smoked. Started doing planks used a keg and a bench. Those are tough...I like em.

    Fuck, fight, or hold the light.

  6. #6881
    mrelwooddowd Patz's Avatar
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    What makes Viada's program a "cube?"


    I shot the Shield 9mm Saturday in my gun class, then a Springfield XD Tactical .40 and a Sig .556 AR-15. Tons o fun!
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  7. #6882
    Who me? Chubrock's Avatar
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    It's not really Viada's split or The Cube. It's a mash up of different ideas found in both. So far I'm really enjoying it. I just gave it that name for shits and grins.



    Workout: Viada's Cube Accessory

    Weight: 195.6lbs


    Strict OH Press (1-2 sec pause on chest) -

    45lbs x 5 x 3
    95lbs x 3 x 2
    115lbs x 2 x 2
    130lbs x 5
    130lbs x 5
    130lbs x 5
    130lbs x 5
    130lbs x 5


    CG Dead Hang Chins (chest to bar...nipple line) -

    BW x 5
    BW x 5


    One Arm DB Rows -

    100s x 12/12
    100s x 12/12


    Curls x 3 sets




    Comments:

    The pressing went pretty well. Nothing spectacular about this workout. Just got in and got it done.

    Fuck, fight, or hold the light.

  8. #6883
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube DE DL

    Weight: 195.6lbs


    Comp Stance Pull (70%) -

    135lbs x 3 x 2
    225lbs x 2 x 3
    285lbs x 2
    285lbs x 2
    285lbs x 2
    285lbs x 2
    285lbs x 2
    285lbs x 2


    4" Block Pull (off 45lbs bumper plate, 75%) -

    305lbs x 5
    305lbs x 5


    2" Conv Deficit Pull (~68%, off 25lbs bumper plate) -

    275lbs x 6
    275lbs x 6


    Wide Grip Lat Pulldown -

    140lbs x 12
    140lbs x 12
    140lbs x 12


    Close Grip Pullups -

    BW x 10
    BW x 10
    BW x 10



    Comments:

    Weights moved pretty decently. The deficit deads moved faster than the comp stance pulls. Overall the rep ranges were easy. I just tried to make all the weights move as fast as possible. Not a bad workout.

    Fuck, fight, or hold the light.

  9. #6884
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Bench

    Weight: 195.6lbs


    Comp Grip Bench (80%) -

    45lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 2 x 2
    210lbs x 6
    210lbs x 8


    CGBP (85%) -

    225lbs x 3
    225lbs x 3
    225lbs x 5


    Wide Grip Pause Bench (middle finger on ring, 2 sec pause on chest, 75%) -

    200lbs x 6
    200lbs x 6


    Lat Pulldown -

    140lbs x 12
    140lbs x 12


    CG Seated Cable Row -

    120lbs x 10
    140lbs x 10
    140lbs x 10


    One Arm DB Row -

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



    Comments:

    Actually a great session for me. In the home town gym so the bench sucked ass, but still put up some solid numbers for me. Very happy with today.

    Fuck, fight, or hold the light.

  10. #6885
    mrelwooddowd Patz's Avatar
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    Good lookin workouts. I like the nipple pull-ups..LOL. How you enjoying weighing 195?
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  11. #6886
    Who me? Chubrock's Avatar
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    Been in General Instructor school for the last week. Had one opportunity to work as it's been crazy busy. Missed a weigh-in, but weighed this morning and I'm 199.6lbs. Heaviest I've been in a long time. I've got about 5 weeks left of putting on weight. I'm going to keep stacking it on while I finish this first wave of the split. After that I'll start my cut.

    Fuck, fight, or hold the light.

  12. #6887
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Bench

    Weight: 199.6lbs


    Comp Grip Bench -

    45lbs x 5 x 3
    135lbs x 5 x 2
    185lbs x 3 x 2
    210lbs x 6
    210lbs x 8


    CGBP -

    225lbs x 4
    225lbs x 3
    225lbs x 3


    Wide Grip Pause Bench -

    200lbs x 7
    200lbs x 5



    5 Rounds for time -

    10 tire flips
    200m run
    10 pullups


    Time - 12:25

    Fuck, fight, or hold the light.

  13. #6888
    mrelwooddowd Patz's Avatar
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    Good workouts. Lookin strong.

    Was that a crossfit WOD????
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  14. #6889
    Who me? Chubrock's Avatar
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    Haha indeed Pat, it was.



    Been a long two weeks. Instructor School took A LOT of time. Been completely out of my split. Monday will get back head first into it. Might get a Misc Workout today just for grins.

    Fuck, fight, or hold the light.

  15. #6890
    Who me? Chubrock's Avatar
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    Went in today to get a little workout in.



    Workout: Viada's Cube Makeup

    Weight: 196lbs


    Strict OH Press (pause on chest) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    115lbs x 3
    135lbs x 5
    135lbs x 5
    135lbs x 5
    135lbs x 5
    135lbs x 5


    Close Grip Lat Pulldown -

    150lbs x 12
    150lbs x 12
    150lbs x 12


    DB Side/Front Raises x 2 sets

    Ab Work x 4 sets



    Comments:

    Pleasantly surprised with how well the OH Press went. With a pause, it's probably the strongest my pressing has been.

    Fuck, fight, or hold the light.

  16. #6891
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube ME DL

    Weight: 198lbs


    Comp Stance DL (85%) -

    135lbs x 5 x 2
    225lbs x 3 x 2
    275lbs x 1
    315lbs x 1
    345lbs x 2
    345lbs x 2
    345lbs x 2


    Sumo 4" Block Pull (90%) -

    365lbs x 2
    365lbs x 2


    2" Conv Deficit DL (off 25lbs bumper plate, 80%) -

    325lbs x 5
    325lbs x 5


    Dead Hang Pulls -

    BW x 10 x 2


    Ab Work x 2 sets


    Comments:

    Got after it today pretty well. Been almost 3 weeks since I pulled, so I didn't quite know what to expect. Weights moved decently quick. The deficit deads actually felt stronger than the comp stance work. Gotta get stronger!

    Fuck, fight, or hold the light.

  17. #6892
    mrelwooddowd Patz's Avatar
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    Lookin good. Back on track. I wondered where you disappeared to.
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  18. #6893
    Who me? Chubrock's Avatar
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    Haha yea...Instructor School killed my split. Two weeks of late nights and shitty food. Hoping to get back on track and moving in the right direction...5 weeks left.

    Fuck, fight, or hold the light.

  19. #6894
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Bench

    Weight: 198lbs


    Comp Grip Bench (80%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 2 x 2
    210lbs x 8 (+2)
    210lbs x 8


    CGBP (85%) -

    225lbs x 4
    225lbs x 4
    225lbs x 4


    Wide Grip Pause Bench (middle finger on ring, 75%, 2 second pause) -

    200lbs x 4
    200lbs x 6


    Close Grip Handle Pullups -

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


    Ab Work x 5 sets

    Shoulder Work x 2 sets



    Comments:

    Pretty damn good pressing day for me. I've moved my comp grip in a half a finger width and I like it a lot more. Still benching without wrist wraps or sleeves. Trying to go as long as possible. Picked up a few reps on my working sets this go around. Overall a good effort.

    Fuck, fight, or hold the light.

  20. #6895
    mrelwooddowd Patz's Avatar
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    nice job all around on the bench. looks real solid.

    what are you instructing? i'm taking my concealed carry class saturday. joined a shooting club and have been practicing a lot. i really like that Shield 9mm. My wife thinks it's too loud..lol
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  21. #6896
    Who me? Chubrock's Avatar
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    Pat - This school was for my general instructor, so I can teach pretty much anything that doesn't require a specialization. With that said, the whole reason they sent me was so that I would go to Firearm's Instructor School.



    Workout: Viada's Cube DE Squat

    Weight: 198lbs


    Comp Stance Squat (70%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 2
    225lbs x 1
    240lbs x 2
    240lbs x 2
    240lbs x 2
    240lbs x 2
    240lbs x 2
    240lbs x 2


    Close Stance ATG Squat (75%) -

    255lbs x 5
    255lbs x 5


    Comp Stance Pause Squat (65%) -

    225lbs x 5
    225lbs x 6 *add belt*


    Back Ex x 2 sets

    Leg Ex x 1 set

    Ab Work x 3 sets



    Comments:

    Bleh....not really a great workout. I worked night shift so I got less sleep than normal and went in. Gym was cold as fuck and I never really felt like I was warmed up all that well. Speed wasn't there today but I hit everything I needed to.

    Fuck, fight, or hold the light.

  22. #6897
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube Misc Day

    Weight: 198lbs


    Strict OH Press -

    45lbs x 5 x 2
    95lbs x 3 x 2
    115lbs x 1 x 2
    135lbs x 6
    135lbs x 6
    135lbs x 6


    Plate Raises-

    35lbs x 12 x 4 sets


    Chins x 2 sets

    BB Standing Tricep Ex x 4 sets

    Curls x 2 sets



    Comments:

    This day will start having some Incline work in it. Wasn't able to get that accomplished today as I had to lift in a friend's garage. Not too much equipment but tried to get a decent little pump going.

    Fuck, fight, or hold the light.

  23. #6898
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube ME Squat

    Weight: 199.8lbs (+1.8lbs)



    ME Squat (85%, no belt) -

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


    Comp Stance Pause Squat (80%, no belt, 2-3 sec pause in hole) -

    275lbs x 3
    275lbs x 3


    Wide Stance GM -

    135lbs x 5
    135lbs x 5


    Ab Work x 4 sets



    Comments:

    Tired. Still on night shift. Head foggy, but pounded a lot of caffeine and got in there. Actually turned out to be a decent squat session. My right knee hurt so I didn't do the deep squatting and opted for two more sets of doubles at 85%. Even with the no belt I'm feeling good.

    Fuck, fight, or hold the light.

  24. #6899
    Who me? Chubrock's Avatar
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    We've had an ice storm and related conditions for the last 3 days so I've been working like a mfer. Had to get in and get out today.



    Workout: Viada's Cube RE DL

    Weight: 199.8lbs


    Comp Stance DL (80%) -

    135lbs x 3 x 2
    225lbs x 1 x 2
    275lbs x 1 x 2
    315lbs x 1
    325lbs x 8
    325lbs x 8


    Comp Stance Block Pulls (85%, off 45lbs bumper) -

    345lbs x 4
    345lbs x 4


    Conv Deficit Pulls (75%, standing on 25lbs bumper plate) -

    295lbs x 6
    295lbs x 6



    Comments:

    Great pulling today. Probably could have managed sets of 10 on the comp stance pulling but I was already at the upper end of the prescribed rep range. The deficit pulls are usually better but I was already smoked by all the extra pulling. Great session for me.

    Fuck, fight, or hold the light.

  25. #6900
    mrelwooddowd Patz's Avatar
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    lookin good in here. that was a helluva storm here, and looked worse there. I feel for people who rarely have to drive in snow. It takes some practice..lol
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