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

  1. #7026
    Paul killxswitch's Avatar
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    You haven't been happy with your DL form lately, what do you need to do to clean it up?

  2. #7027
    Who me? Chubrock's Avatar
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    Quote Originally Posted by ljosaitis View Post
    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
    Overall idea is basically to wave intensity levels, and rates of perceived exertions (RPEs), throughout a 10 week period. You're avoiding hitting max singles or doubles all the way up until the end of the 10 week cycle. You wave 2 weeks on of 5s or like sets at lower RPEs, and then deload for a week. You're essentially deloading prior to needing one in order to keep yourself healthy.

    Fuck, fight, or hold the light.

  3. #7028
    Who me? Chubrock's Avatar
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    Quote Originally Posted by killxswitch View Post
    You haven't been happy with your DL form lately, what do you need to do to clean it up?
    In the grand scheme of things my deadlift form hasn't been terrible. However, when I work up to a max I fall apart. The corrections I need will have to be implemented if I want to stay healthy and continue to pull heavy. What I have to do right now is develop the lat strength to hold a proper setup. I've neglected horizontal rowing for so long that I'm collapsing, not in my lower back, but up top when I pull heavy.



    I went back in today and hit some of my assistance sets I neglected:

    Block Pulls (off 45lbs bumper 4" block, RPE 6-7) -

    135lbs x 3 x 2
    225lbs x 3 x 2
    275lbs x 6 conv
    275lbs x 6 conv
    315lbs x 6 sumo


    Comments:

    I will continue to pull my heavy DL sets like normal. When I get to my assistance work, I'm only going to be working with weight that I can hold a lifter's wedge, or proper setup, for the entire set. On the last set of sumo, I rushed the setup and mispulled one. As my lat strength begins to come around, and I can hold setups better, I will lower the block and up the weight.

    Fuck, fight, or hold the light.

  4. #7029
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life ME Bench

    Weight: 194.6lbs


    McGuill Warm up


    Comp Grip Bench (5x5, RPE 7) -

    45lbs x 5 x 3
    135lbs x 5 x 2
    185lbs x 3
    205lbs x 5
    210lbs x 5
    215lbs x 5
    220lbs x 5
    225lbs x 5


    Wide Grip 2 Board Press (RPE 8) -

    235lbs x 6
    235lbs x 6
    245lbs x 6


    Dips -

    BW x 12
    BW x 12
    BW x 12


    Seated Wide Grip Rows -

    240lbs x 12
    250lbs x 12
    260lbs x 12


    Blast Strap Rows (3 second pause at top) -

    BW x 7
    BW x 7
    BW x 6



    Comments:

    Pretty good pressing session for me. Another balls hot day in the gym. The 5x5 went smoothly. Probably closer to an RPE 8 on my last set but not too bad. Good pauses on the chest, not touch and go. The two board with a wide grip was rough. Gotta create some strength. Plan on making next weeks dips weighted. Overall not bad.

    Fuck, fight, or hold the light.

  5. #7030
    mrelwooddowd Patz's Avatar
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    interesting plan. you hate your deadlift form about as much as I hate my squat form. props for addressing it though. I need a little more gumption about stuff like that. lol
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  6. #7031
    Who me? Chubrock's Avatar
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    Haha thanks bud.


    Workout: Base Building for Life RE Squat

    Weight: 194.6lbs


    Comp Stance Squat (70%) -

    45lbs x 5 x 2
    13lbs x 3
    185lbs x 1
    225lbs x 1
    275lbs x 1 no belt
    245lbs x 10
    245lbs x 10
    245lbs x 10


    Close Stance Pause Squat (2 sec in btm) -

    225lbs x 6


    Close Stance GMs -

    95lbs x 12
    95lbs x 12
    135lbs x 12


    Couple Ab Work Sets


    Comments:

    Not too bad. Nothing great.

    Fuck, fight, or hold the light.

  7. #7032
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life Assistance Day

    Weight: 194.6lbs


    Incline Bench -

    45lbs x 5 x 3
    95lbs x 5
    135lbs x 5
    185lbs x 4
    185lbs x 4
    185lbs x 4


    Incline DB -

    50s x 12/12
    55s x 12/12
    60s x 12/12
    70s x 12/12
    80s x 5/5 +2/2 forced


    Incline Pause Singles -

    185lbs x 1
    195lbs x 1
    205lbs x 1
    215lbs x 1


    One Arm DB Rows -

    70s x 8/8 paused 3 sec at top
    70s x 8/8 paused 3 sec at top
    90s x 10/10


    Wide Grip Lat Pulldowns -

    150lbs x 10
    150lbs x 10


    Bicep Work x 2 sets



    Comments:

    First assistance day of the new split. Felt good. Didn't push it too extremely hard. Not a bad session.

    Fuck, fight, or hold the light.

  8. #7033
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life ME DL

    Weight: 193.8lbs (-.8lbs)



    ME Squat (5x5, RPE ~7) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    275lbs x 1
    *add belt*
    275lbs x 5
    285lbs x 5
    295lbs x 5
    285lbs x 5
    275lbs x 10


    Close Stance GMs -

    135lbs x 12
    135lbs x 12


    Leg Ex -

    120lbs x 12
    130lbs x 12


    Ab Work x 4 sets



    Comments:

    Smoking hot in the gym. Dripping sweat the whole time. This last month has been rough. Going through about 80oz of water by 2pm. The squatting actually felt pretty damn good. My head was killing me but a little ammonia cleared it out long enough to get a set in. Got a little pumped up on the 295 and when I came back down to 275 I decided I'd smash it for 10. Not a bad workout for me.

    Fuck, fight, or hold the light.

  9. #7034
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    275 x 10 is great, and also about counts as a metcon.
    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

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

  10. #7035
    Who me? Chubrock's Avatar
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    Hahaha got my conditioning in for the week.

    Fuck, fight, or hold the light.

  11. #7036
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life RE Bench

    Weight: 193.8lbs


    RE Comp Grip Bench (70%) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 1
    195lbs x 13 (touch and go)
    195lbs x 11 (paused)
    195lbs x 10 (paused)


    2 Board Wide Grip (RPE 8) -

    235lbs x 6
    235lbs x 6
    235lbs x 6


    Dips -

    BW x 12
    BW +20lbs x 12
    BW +20lbs x 10 (weight fell)
    BW x 15


    Wide Grip Seated Rows -

    250lbs x 12
    250lbs x 12


    Various Rows x 2 sets

    BW Horizontal Row x 2 sets



    Comments:

    Pretty good pressing for me, especially to start the session out. I'm on day 7 of night shift so I'm pretty tired. Trying my best to get the work in. Elbow aching like hell from BJJ yesterday but was able to push through. Fairly happy.

    Fuck, fight, or hold the light.

  12. #7037
    Paul killxswitch's Avatar
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    Nice pressing and rowing day. How're you feeling at this bodyweight?

  13. #7038
    Who me? Chubrock's Avatar
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    Thanks Paul. I'm feeling good. Going to keep pushing it lower.

    Fuck, fight, or hold the light.

  14. #7039
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life RE DL

    Weight: 193.8lbs


    Comp Stance DL (~70%) -

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


    Block Pulls (45lbs bumper, 4" block, RPE 7) -

    315lbs x 6 comp stance
    275lbs x 6 conv
    275lbs x 6 conv


    One Arm DB Rows (2-3 sec pause at top) -

    80s x 8/8
    80s x 8/8
    80s x 8/8


    DB Shrugs (3 sec pause at top) -

    50s x 10/10
    50s x 10/10


    Horizontal BW Rows (rings, 2-3 sec pause at top) -

    BW x 8
    BW x 7


    Ab Work



    Comments:

    Pushed my stance out another 2" or so. Felt pretty good. I've still got to work on my lat tension and locking in the wedge. It's going to be a much much longer journey than I'd like, but so be it. Better pulling session than last time.

    Fuck, fight, or hold the light.

  15. #7040
    Who me? Chubrock's Avatar
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    Workout: Base Building for Life Misc Day

    Weight: 193.8lbs


    Incline Bench -

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


    Incline DB Press (soft bench, 3rd slot) -

    60s x 12/12
    70s x 12/12
    80s x 8/8 (+3/+3 rep PR)



    Fatigue Incline Bench Singles -

    185lbs x 1
    195lbs x 1
    205lbs x 1
    220lbs x 1 (+5lbs PR...ass came up...not clean single)


    Upper Back Work x 10 sets

    Bicep Work x 4 sets

    Ab Work x 6 sets



    Comments:

    Pretty solid day for me. Next week starts my deload so I wanted to get in and have a good session. Absolutely smoked my upper back. Hit some solid pressing PRs. The 220 wasn't a clean single, but for a non spotter fatigue single I'll take it.

    Fuck, fight, or hold the light.

  16. #7041
    Who me? Chubrock's Avatar
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    Old Course 2.5 mile run - 20:57

    Comments:

    Been two weeks since my last run. I'm still 2lbs heavier than the last time I did this. Not really surprised nor disappointed that I didn't PR this run, given that I've slacked lately. Gotta stick with it.

    Fuck, fight, or hold the light.

  17. #7042
    Paul killxswitch's Avatar
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    Looks like a good day for building dat beach bod.

  18. #7043
    Who me? Chubrock's Avatar
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    Hahaha still not lean. But it is what it is.


    Workout: Base Building for Life Deload 1

    Weight: 191.8lbs (-2lbs)


    Comp Stance DL (50%) -

    135lbs x 3 x 3
    *from 2" deficit*
    225lbs x 1
    225lbs x 1
    225lbs x 1
    225lbs x 1
    225lbs x 1
    225lbs x 1


    2" Conv Block Pull -

    225lbs x 6
    225lbs x 6


    One Arm DB Rows -

    70s x 15/15
    70s x 15/15


    DB Shrugs (3 sec pause at top) -

    45s x 12/12
    45s x 12/12


    Yates Rows -

    135lbs x 12
    135lbs x 12


    BW Rows -

    BW x 12


    Comments:

    I hate deload workouts, but I'm going to stick to this split as designed.

    Fuck, fight, or hold the light.

  19. #7044
    Who me? Chubrock's Avatar
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    Three total hours of BJJ today. Went to the morning class and trained with a bunch of upper belts for 2hrs Gi. Came back a few hours later and worked with a wrestler for an hour on some no gi work. I'm smoked.

    Fuck, fight, or hold the light.

  20. #7045
    Paul killxswitch's Avatar
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    Wow that's a lot. I've heard MMA training is really draining.

  21. #7046
    Who me? Chubrock's Avatar
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    It's just a completely different style of conditioning. Really nothing can prep ya for it other than to do it.


    Hit a deload upper workout today. Nothing to write home about. Just got in there and did it.

    Fuck, fight, or hold the light.

  22. #7047
    Who me? Chubrock's Avatar
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    Last Deload Workout:

    Incline DB -

    45s x 12/12
    50s x 12/12
    55s x 12/12
    60s x 12/12
    70s x 6/6
    70s x 6/6


    Incline DB Flys -

    25s x 8/8
    25s x 8/8


    Back Work x 7 sets

    Arm Work x 6 sets

    Ab Work x 4 sets


    Comments:

    Deload workout. Nuff said ha.

    Fuck, fight, or hold the light.

  23. #7048
    Who me? Chubrock's Avatar
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    2.8 mile run - 24:05 (7 sec from fastest pace)


    Comments:

    Was hoping to come out and PR. Missed my best time by 7 seconds. Going in I wanted much faster, but didn't have it in me. I will get better.

    Fuck, fight, or hold the light.

  24. #7049
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    Quote Originally Posted by Chubrock View Post
    Three total hours of BJJ today. Went to the morning class and trained with a bunch of upper belts for 2hrs Gi. Came back a few hours later and worked with a wrestler for an hour on some no gi work. I'm smoked.
    Quote Originally Posted by killxswitch View Post
    Wow that's a lot. I've heard MMA training is really draining.

    That sounds like an a** load of cardio, good lord!

  25. #7050
    Who me? Chubrock's Avatar
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    Hahaha it's not so bad once you're used to it.



    Workout: Base Building for Life ME DL

    Weight: 191.6lbs (-.2lbs)


    Comp Stance DL (supposed to be RPE 8...) -

    135lbs x 3 x 3
    225lbs x 2 x 2
    275lbs x 1 x 2
    315lbs x 1
    365lbs x 1
    *add belt*
    365lbs x 1
    405lbs x 3 (ugly as fuck)
    405lbs x 3 (uglier than fuck)
    405lbs x 1 x 2 (cramped and out of position)
    315lbs x 3
    315lbs x 3


    One Arm DB Rows -

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


    Shrugs (3 sec pause at top) -

    60s x 10/10
    60s x 10/10


    Close Grip Seated Cable Row -

    250lbs x 12
    260lbs x 12
    270lbs x 10



    Comments:

    My pulling has officially gone to shit. I'm not sure if its my loss in bodyweight or what, but I'm shifting my stance in and out and cannot find a position in which I can stay tight. I'm holding a decent lower back arch but I'm losing all my tension and collapsing up top. It's causing me to start missing a lot of weights out front. Lost my confidence in my pulling, and I still have another 10lbs at a minimum that I'm going to drop. I don't like doing it, but I'm considering altering my DL days mid split and pulling lighter and for more speed. I'm then thinking about using a lot of heavy rowing to try and build my upper back strength up.

    Fuck, fight, or hold the light.

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