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

  1. #6926
    Who me? Chubrock's Avatar
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    Hahaha touche sis, touche. Damn.


    Workout: VCR DE DL

    Weight: 201.8lbs


    Comp Stance DL (no belt, 70%, 75%, 85%, 70%) -

    135lbs x 3 x 2
    225lbs x 2 x 2
    275lbs x 2
    295lbs x 3
    315lbs x 3
    365lbs x 3
    295lbs x 2
    295lbs x 2
    295lbs x 2
    295lbs x 2
    295lbs x 2


    Conv Defict DLs (belt, off 25lbs bumper 2") -

    275lbs x 8



    Comments:

    Was in a bit of a rush, so I did my pulling and got out of there. Almost pulled my left ass cheek. Going to continue to do the majority of my DLing without a belt. I kind of like how that went last time.

    Fuck, fight, or hold the light.

  2. #6927
    Who me? Chubrock's Avatar
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    Workout: VCR Misc Day

    Weight: 201.8lbs


    Strict OH Press -

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



    Fat Grip Lat Pulldown -

    150lbs x 12
    150lbs x 12


    Curls x 4 sets

    Ab Work x 6-8 sets

    Shoulder Work x 2 sets


    Cardio -

    40 sets of stairs (up and down). 15 sets w/ 30lbs weighted pack. 16 minutes steady state.




    Comments:

    Just wanted to get it and get a decent little workout.

    Fuck, fight, or hold the light.

  3. #6928
    Who me? Chubrock's Avatar
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    Workout: VCR ME DL

    Weight: 200.8lbs


    Comp Stance DL (70,75,85-100%) -

    135lbs x 3 x 2
    225lbs x 2 x 2
    275lbs x 1
    315lbs x 1
    365lbs x 1
    405lbs x 1 (heaviest single I've pulled no belt)
    *add belt*
    405lbs x 3


    Conv Deficit DL (70%, off 25lbs bumper) -

    295lbs x 3
    295lbs x 3


    Comp Stance Block Pulls (85%) -

    365lbs x 3
    365lbs x 3


    Off Floor (75%) -

    315lbs x 5


    Ab Work x 6 sets



    Comments:

    Pretty decent session for me tonight. Nothing spectacular, but solid overall. Worked up to my heaviest beltless single ever. Felt very fast. Then turned around and hit it for a triple. A lot of pulling from various heights but I think that works best for me.

    Fuck, fight, or hold the light.

  4. #6929
    Who me? Chubrock's Avatar
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    Workout: VCR RE Bench

    Weight: 200.8lbs


    Comp Grip Bench (90%, 85%, 75%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    205lbs x 1
    225lbs x 1
    240lbs x 1
    225lbs x 4
    225lbs x 5
    225lbs x 3
    200lbs x 5
    200lbs x 5
    200lbs x 5


    CGBP (75%) -

    200lbs x 6
    200lbs x 7


    Wide Grip Pause Bench (70%, 2-3 sec pause on chest) -

    185lbs x 4
    185lbs x 4


    Fat Grip Close Grip Lat Pulldown -

    150lbs x 5
    165lbs x 5
    180lbs x 5
    180lbs x 5


    Face Pull x 2 sets

    Tricep Pressdown x 2 sets

    Bicep Curls x 2 sets



    Comments:

    Shitty bench day for me. Felt like I had no energy. Missed reps on a couple of sets. Pretty disappointed.

    Fuck, fight, or hold the light.

  5. #6930
    Who me? Chubrock's Avatar
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    Workout: VCR DE Squat

    Weight: 200.8lbs


    Comp Stance Squat (75%/65% in 15 minutes, no belt) -

    45lbs x 3
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    260lbs x 1
    225lbs x 5
    225lbs x 5
    225lbs x 5
    225lbs x 5
    225lbs x 5


    Close Stance ATG Pause Squat (60%, 3 sec pause in hole, no belt) -

    205lbs x 8
    205lbs x 6


    Ab Work x 4 sets



    Comments:

    Part of today's workout called for 15min to complete the work up to 75% and then a 5x5 at 65%. Went fairly smoothly. The pause squatting went decently as well. My right hamstring was extremely tight. Altered my squat stance just a bit.

    Fuck, fight, or hold the light.

  6. #6931
    mrelwooddowd Patz's Avatar
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    good stuff in here and nice pulling. glad to see you back on track. i actually did strain my ass cheek once. it was really uncomfortable for a few days..lol
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  7. #6932
    Who me? Chubrock's Avatar
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    Haha thanks bud.



    Workout: VCR DE Bench

    Weight: 203.8lbs


    Comp Grip Bench (75%, 85%, 88%, 77%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    205lbs x 1
    225lbs x 1
    235lbs x 1
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3


    Pause CGBP (70%, 2-3sec pause) -

    185lbs x 5
    185lbs x 5
    185lbs x 5


    Lat Pulldowns x 4 sets

    Low Cable Row x 4 sets

    Curls x 3 sets



    Comments:

    Decent bench session today. A lot of volume, decent speed. Nothing spectacular but solid work.

    Fuck, fight, or hold the light.

  8. #6933
    Who me? Chubrock's Avatar
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    Workout: VCR ME Squat

    Weight: 200.8lbs


    Comp Stance Squat (no belt, 80%-100%) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    225lbs x 2
    275lbs x 1
    295lbs x 1
    315lbs x 1
    325lbs x 1
    335lbs x 1
    345lbs x 1 (add belt)
    275lbs x 5 (no belt)
    275lbs x 2 (conv stance, pause 3 sets in very bottom, no belt)


    Ab Work



    Comments:

    Couple of buds came in to town and together for a squat workout. Wasn't supposed to work up to above 90% but we all know how that went haha. Took beltless single all the way up to about 98% of my every day max. Good session for me.

    Fuck, fight, or hold the light.

  9. #6934
    Who me? Chubrock's Avatar
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    Workout: VCR RE DL

    Weight: 200.8lbs


    Comp Stance Sumo DL (80%, no belt, stiff bar) -

    135lbs x 3 x 2
    225lbs x 3 x 2
    275lbs x 2 x 2
    315lbs x 1
    340lbs x 5
    340lbs x 5 add belt
    340lbs x 5 add belt


    Sumo Block Pulls (off 3-4" block, 75%, no belt) -

    320lbs x 8
    320lbs x 8


    Conv Deficit DL (2" deficit, 65%) -

    275lbs x 12 (+2 reps)


    Ab Work x 5 sets


    Comments:

    Worked up decently. The no belt set didn't feel GREAT, and given that I just squatted the other day, I didn't want to push it too much and belted up for the rest of my sets. The belted sets felt really good. The 275 deficit DL about put me on my ass.

    Fuck, fight, or hold the light.

  10. #6935
    Who me? Chubrock's Avatar
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    Fuck, fight, or hold the light.

  11. #6936
    mrelwooddowd Patz's Avatar
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    do those help the hamstrings?
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  12. #6937
    Who me? Chubrock's Avatar
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    Pat, I think the conv deficit DLs has been one of the best things I've added in. Because I'm predominately pulling sumo, but lower back doesn't get the extra work it probably needs. Pulling off the plates makes me feel like I have so much more drive off the floor when it comes to my comp stance DL. If my back hadn't been tight from the other work, I would have done more than that one set.

    Fuck, fight, or hold the light.

  13. #6938
    Who me? Chubrock's Avatar
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    Workout: VCR ME Bench

    Weight: 199.4lbs (moving in right direction)


    ME Comp Grip Bench (completely raw, 90%,95%,98%,90%,80%) -

    45lbs x 5
    135lbs x 3
    185lbs x 2
    225lbs x 1
    235lbs x 1
    250lbs x 1
    260lbs x 1
    235lbs x 3
    235lbs x 3
    235lbs x 3
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5


    Cable Low Row x 5 sets

    Lat Pull down x 2 sets

    Shoulder Raises x 2 sets

    Curls x 1 set


    Comments:

    Down about 5lbs at this point. The single at 260 slowed near the top, but actually felt very good. All the benching felt smooth for me today. Pretty good workout.

    Fuck, fight, or hold the light.

  14. #6939
    Paul killxswitch's Avatar
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    Damn man I am jealous of dat pressing strength. Nice job. Glad to add another journal to the commenting rotation

  15. #6940
    Who me? Chubrock's Avatar
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    Hahaha look forward to having ya around man.


    Workout: VCR RE Squat

    Weight: 199.4lbs


    Comp Stance Squat (80%, 70%, 65%) -

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


    Close Stance ATG Pause Squat (no belt, 65%, 3-4 sec pause at btm) -

    225lbs x 5
    225lbs x 5


    Ab Work x 8 sets


    Comments:

    Sucked ass. Hips ached. I had BJJ last night for the first time in awhile and I'm tight as hell from that. Knee feels wonky. Wasn't happy with the work so I just hit it and got finished. Did a 2.8 mile jog afterwards. That was even worse than the squatting. Blah.

    Fuck, fight, or hold the light.

  16. #6941
    Paul killxswitch's Avatar
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    What is your mobility regimen? The older I get the less tolerant I am of being tight, I'm finding or making the time to loosen up.

  17. #6942
    Who me? Chubrock's Avatar
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    Haha man, my mobility regimen amounts to a large application of Arctic Cold from EliteFTS, and some leg swings. It has gotten pretty poor over the year ha. When my grappling is on par, it takes care of itself, but I've been out for a couple months so its been sliding.



    Workout: VCR DE DL

    Weight: 199.4lbs


    Comp Stance DL (no belt, stiff bar, 70/75/85/70%) -

    135lbs x 3 x 2
    225lbs x 3
    275lbs x 1
    295lbs x 3
    315lbs x 3
    365lbs x 3
    295lbs x 2
    295lbs x 2
    295lbs x 2
    295lbs x 2
    295lbs x 2


    Comp Stance Block Pulls (no belt, off 3-4" block, 80%) -

    345lbs x 5
    345lbs x 5


    Conv Stance Deficit DLs (no belt, off 2" deficit, 65%) -

    275lbs x 6
    275lbs x 6


    Ab Work x 5 sets



    Comments:

    Much better pulling for this day than the last time this workout came around. Everything held up pretty nicely. The pulling felt smooth, even without the belt. I really think all this beltless pulling and ab work is starting to pay off. I'm also pulling with a stiff bar until the ME Days.

    Fuck, fight, or hold the light.

  18. #6943
    mrelwooddowd Patz's Avatar
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    365 x 3. Nice job. I've still really never used a belt. My lifts aren't anything special but I wonder if it would help. I bought one but the thing is so stiff it was really cutting into me.

    Maybe I'm just a pussy..
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  19. #6944
    Who me? Chubrock's Avatar
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    Hahaha...you said you were a pussy...I didn't say that. Ha. A belt does help. Give it a go.



    Workout: Misc

    Weight: 198.6lbs


    Strict OH Press (paused reps, on chest)-

    45lbs x 5
    95lbs x 5
    115lbs x 5
    125lbs x 5
    135lbs x 5
    115lbs x 8 (wide grip)


    One Arm DB Rows -

    105lbs x 8/8
    105lbs x 8/8
    105lbs x 8/8


    Dead Hang Chins -

    BW x 10
    BW x 10


    Shoulder Raises x 3 sets

    Bicep Work x 2 sets



    Comments:

    Nothing spectacular. Just misc work. Went ahead and did my weigh in a day early. Pretty much in line with where I need to be.

    Fuck, fight, or hold the light.

  20. #6945
    Paul killxswitch's Avatar
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    How do you think pulling with the stiff bar helps? Is it on the initial pull off the ground?

  21. #6946
    Who me? Chubrock's Avatar
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    I feel like pulling with the stiff bar forces me to develop more leg drive and speed from the floor. When I transfer to the DL bar it tends to fly pretty quickly.

    I'm going to take an active recovery week. I've got a lot of work and training courses this week that are screwing with my rest and split.

    2.8 - 27:08

    Fuck, fight, or hold the light.

  22. #6947
    Who me? Chubrock's Avatar
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    Workout: Misc Deload Week

    Weight: 198.6lbs


    DB Press -

    45s x 10/10
    50s x 10/10
    55s x 10/10
    60s x 10/10
    70s x 10/10
    80s x 10/10
    90s x 10/10
    60s x 10/10 (Incline)
    70s x 10/10 (Incline)


    Close Grip Pulldowns -

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


    Tricep Pressdowns x 3 sets

    High Cable Sternum Row x 3 sets

    Bicep Work x 5 sets

    Ab Work x 5 sets




    2.8 - 25:45 (in my new Hokas)
    Last edited by Chubrock; 04-09-2014 at 06:32 PM.

    Fuck, fight, or hold the light.

  23. #6948
    mrelwooddowd Patz's Avatar
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    a minute and a half improvement in your 4.48k time due to new shoes! woohoo!
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    http://http://www.wannabebig.com/for...83#post1766083

  24. #6949
    Paul killxswitch's Avatar
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    Deload weeks are boring to read about for others but I'm sure it is serving it's purpose for you. Keep plugging away.

    Also, what does this mean?

    2.8 - 25:45 (in my new Hokas)
    Is that a distance you ran and the time it took you?

  25. #6950
    Who me? Chubrock's Avatar
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    Paul/Pat - Haha yea. It's a pitifully slow time considering I've run 2.5 in high 16s low 17s in the past. Of course doing zero running and picking up 30lbs will really fuck with your run time. I've gotten to the point that any sustained (> 1 mile) run on black top was almost putting me completely out of commission. I'd get such back ankle and knee pain that it'd end up being a slight shuffle and I'd be jacked up for a couple of days. I dropped the extra money on some Hoka Bondi 3s and I've got to say they felt great. I realistically think that at a 100% effort I'm somewhere in the 24s right now for that 2.8 mile course. The improvement I saw from my last run was done the day after the run previous to it. My calves were pretty damn tight, so I wasn't expecting much even with the new shoes.

    Fuck, fight, or hold the light.

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