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

  1. #7076
    Paul killxswitch's Avatar
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    Do you have an ultimate goal for your 2.8 mile run or is the goal to just keep chipping away?

  2. #7077
    Who me? Chubrock's Avatar
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    Paul - I wouldn't say ultimate goal, because that would imply I'm doing what I need to do to meet it. Right now, I'm just running to get some extra cardio in (BJJ is my main source), and slowly get faster over time. In my head, I would like to do 7:00/mile for 3 miles, but I will need to put more emphasis on running in order to do that.



    Weekly Weigh-In: 186.8lbs (down another 3lbs)

    Too much weight loss again this week. Thought I had eaten more, but evidently dropping those carbs at night has dropped a lot more calories than I thought. I've got to travel to SC this week to give a block of instruction at a conference, so I'm going to have a full cheat day mid week. I will try and right this ship and reduce the amount of weight I lose. I'd like to see nothing less than 185lbs pop up on the scale next Monday.

    Fuck, fight, or hold the light.

  3. #7078
    fat submariner
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    Still a PR though Chub... well done mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #7079
    Who me? Chubrock's Avatar
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    Workout: BB4L ME DL

    Weight: 186.8lbs


    ME Comp Stance Pulls (RPE 9, doubles) -

    135lbs x 3 x 4
    225lbs x 3 x 2
    275lbs x 1 x 2
    315lbs x 1
    365lbs x 1
    385lbs x 1
    *add belt*
    405lbs x 2
    405lbs x miss
    315lbs x 1
    315lbs x 1
    315lbs x 1


    Seated Cable Rows -

    280lbs x 10
    290lbs x 10
    300lbs x 10


    Yates Rows -

    135lbs x 10
    135lbs x 10


    Meadow DB Shrugs -

    60s x 10
    60s x 10




    Comments:

    Fairly shitty pulling session but I'm not going to get into myself too bad right now. I'm down 20lbs or so from my heaviest, and roughly 15lbs from when I pulled 475. The 405 double looked better than 3 weeks ago when I pulled it for a triple (at 10lbs heavier). I think my lat strength is coming back around, though I have a long way to go. My weight is going to continue to come down so I'm going to have to be smart with how I train. I will not be doing a test week for my DL this go around. I may bench and squat heavy but we will have to see on that. Playing everything by ear.

    Fuck, fight, or hold the light.

  5. #7080
    fat submariner
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    Comparing pulls when you're losing weight doesn't really work so don't sweat it buddy.

    Have you tried Kroc Rows? They definitely worked for me!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #7081
    Paul killxswitch's Avatar
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    Sounds like you are getting your stance issues under control. Though with all the weight you're losing that's got to be difficult. How low are you going to go? It seems like you suddenly shot into the 180s out of nowhere.

  7. #7082
    Who me? Chubrock's Avatar
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    Mac - I have used them in the past. I still do, though I usually put them on my assistance day. Big fan.

    Paul - I feel like my weight shift has caused some leverage issues that I just can't wrap my head around. I've gotta figure it out eventually. You're absolutely right. I have shot down into the 180s. Dropped more weight in 2 weeks than I should have. I'm trying to slow it back down.

    As for how low I'll go, we shall see. I said I would never drop back down into the 170s, but I'm considering it. Really this is all coming from a couple different things. At 205 I held a lot of bodyfat. Much more than I want. I work a lot of shift work as well, rotating between days and nights. I got my total Testosterone levels check and I'm hovering barely above 500, which is low. Not super low, but lower than what it should. I can't do much about the shift work, but I can do something about the bodyfat levels. I'm trying some different supplementation (Zinc, Mag, Vit C, Vit D, Tyrosine) and bodyfat loss and will see how this affects my test levels. I'm hoping that if I can lean out pretty decently that my testosterone levels should come up a bit.

    The only lift that seems to have really been affected is my DL. Everything else seems to be holding on.

    Fuck, fight, or hold the light.

  8. #7083
    Who me? Chubrock's Avatar
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    Workout: BB4L ME Bench

    Weight: 186.8lbs


    Comp Grip Bench (2s, RPE 9) -

    45lbs x 5 x 3
    95lbs x 5
    135lbs x 3 x 2
    185lbs x 2
    205lbs x 1
    225lbs x 1
    245lbs x 1
    255lbs x 2
    *add wrist wraps*
    265lbs x 2 (+5lbs PR)


    CGBP (4s) -

    235lbs x 4 (+5lbs)
    235lbs x 4
    235lbs x 4


    CGBP w/ pause on chest and then 1" off chest -

    185lbs x 6
    185lbs x 5


    Dips -

    BW x 10 x 2
    BW x 20


    Back Work x 6 sets


    Comments:

    Damn good bench session for me. I think I've doubled 265 once before, but that was with elbow sleeves. My CGBP continues to improve as well. Stayed away from incline as my shoulder and elbow were tightening up a bit. Overall a great time.

    Fuck, fight, or hold the light.

  9. #7084
    Paul killxswitch's Avatar
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    Very nice bench day chub. Killer dips too, wish I could do them like that.

  10. #7085
    fat submariner
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    that's some great pressing there buddy! really solid day's work Chub!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #7086
    Who me? Chubrock's Avatar
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    I appreciate it guys. Thanks!


    Workout: BB4L DE Squat

    Weight: 186.8lbs


    Comp Stance DE Squat (no belt, 70%) -

    45lbs x 5 x 3
    135lbs x 3
    185lbs x 1
    225lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1
    245lbs x 1 add belt


    SSB Close Stance Squat -

    bar weight - 82lbs

    bar + 90lbs x 4
    bar + 140lbs x 4
    bar + 140lbs x 4
    bar + 140lbs x 4
    bar + 140lbs x 4


    Goblet Squat -

    70lbs x 10
    70lbs x 10
    70lbs x 10


    Leg Ex -

    120lbs x 10
    130lbs x 10
    140lbs x 10


    Ab Work x 5 sets


    Comments:

    Pretty damn good squatting day. Generated enough speed to drive the bar completely off my shoulders. Training partner said I was able to get close to 2" clearance off the top on some sets. Felt good.

    Fuck, fight, or hold the light.

  12. #7087
    Who me? Chubrock's Avatar
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    Workout: BB4L Assistance Day

    Weight: 186.8lbs


    Incline BB Press -

    45lbs x 5 x 3
    135lbs x 3 x 2
    190lbs x 5
    190lbs x 5
    190lbs x 5 (+5lbs PR for 3x5)


    Pause CG Incline -

    135lbs x 8
    135lbs x 8
    135lbs x 8


    Back Work x 6 sets


    Comments:

    Not feeling it. Tired because I'm on night shift. Smoked, but still managed a PR. Wasn't too much in the tank after that so I just shut it down.

    Fuck, fight, or hold the light.

  13. #7088
    fat submariner
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    Not feeling it and still smashed out a PR... great effort Chub!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #7089
    Who me? Chubrock's Avatar
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    Thank ya bud.



    Workout: BB4L ME Squat

    Weight: 187.4lbs (+ .6lbs)


    ME Comp Stance Squat (doubles, belt and light knee sleeves) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    225lbs x 1 x 2
    275lbs x 1
    295lbs x 1
    315lbs x 1
    335lbs x 2
    345lbs x 2 (+1 rep PR)
    315lbs x 4
    315lbs x 4


    Leg Ex -

    130lbs x 12
    130lbs x 12
    140lbs x 12


    Ab Work x 3 sets


    Comments:

    Pretty damn solid training today. Went with my light knee sleeves and everything felt smooth. Overall good session for me.

    Fuck, fight, or hold the light.

  15. #7090
    fat submariner
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    Great squatting Chub! And another PR... on a roll bud!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #7091
    Who me? Chubrock's Avatar
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    I appreciate it Mac! I'll take it when I can get it.



    Workout: BB4L DE Bench

    Weight: 187.4lbs


    Comp Grip DE Bench (70%, completely raw, 30 sec RI) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1
    190lbs x 1


    CGBP (4s) -

    225lbs x 4
    230lbs x 4
    235lbs x 4
    240lbs x 4 (+5lbs PR)


    Incline DB Press -

    80s x 6/6
    90s x 6/6


    Dips -

    BW x 15
    BW x 15
    BW x 15



    Back Work x 6 sets


    Comments:

    Pretty happy with today's session. The weights were moving pretty quickly. Even at 70% I was getting some decent speed. All pressing today was with a slight pause on chest. No quick touch and go. Hit another CG PR. Feeling good!
    Last edited by Chubrock; 07-30-2014 at 06:19 PM.

    Fuck, fight, or hold the light.

  17. #7092
    Paul killxswitch's Avatar
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    PRs everywhere. Gotta be happy about that, nice job.

  18. #7093
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    CGBP (4s) -

    240lbs x 4 (+5lbs PR)
    ... and another one! Solid stuff Chub!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #7094
    Who me? Chubrock's Avatar
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    Thanks guys I appreciate it.



    Workout: BB4L DE DL

    Weight: 187.4lbs


    DE Comp Stance DL (60-67%, beltless) -

    135lbs x 3 x 3
    225lbs x 1
    225lbs x 1
    225lbs x 1
    225lbs x 1
    250lbs x 1
    250lbs x 1
    250lbs x 1
    250lbs x 1
    275lbs x 1
    275lbs x 1
    275lbs x 1
    275lbs x 1


    4" Conv Block Pulls (add belt) -

    275lbs x 4
    295lbs x 4
    315lbs x 4
    350lbs x 4


    Yates Rows -

    135lbs x 10
    155lbs x 10


    Ab Work x 3 sets



    Comments:

    Decent speed today. Nothing phenomenal but pretty quick. My back is beat to shit. Been a long time since I was tight like this.

    Fuck, fight, or hold the light.

  20. #7095
    Who me? Chubrock's Avatar
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    Workout: BB4L Misc

    Weight: 187.4lbs


    Incline BP -

    45lbs x 5 x 3
    95lbs x 5
    135lbs x 3 x 2
    195lbs x 3
    200lbs x 3
    195lbs x 3


    Incline DB Press -

    80s x 6/6
    90s x 6/6


    Dips -

    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Seated Fat Grip Cable Row -

    290lbs x 10
    300lbs x 10
    270lbs x 12
    280lbs x 12


    Meadow DB Shrugs -

    60s x 10
    70s x 10


    Ab Work x 4 sets


    Comments:

    Pretty solid pump session, especially without much carb intake in the last 20hrs. Was only supposed to hit a 3x3 with the 195 but decided to throw in an easy 200lbs x 3. Probably could have hit 205 without too much issue.

    Fuck, fight, or hold the light.

  21. #7096
    fat submariner
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    Solid session Chub... very strong on those fat grip rows mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #7097
    Paul killxswitch's Avatar
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    Great pressing, looks like your weight loss has not affected it much at all.

  23. #7098
    Who me? Chubrock's Avatar
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    I appreciate it guys. My weight is down to 187lbs even. Hasn't affected anything outside of my deadlift. My BJJ is feeling much quicker though. Felt very light while I rolled. It's a deload this week and then back at it on Monday.

    Fuck, fight, or hold the light.

  24. #7099
    Who me? Chubrock's Avatar
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    Deload is over. Only hit two light gym sessions and two BJJ sessions. Back to it today.



    Workout: BB4L Version 2 ME DL

    Weight: 186.6lbs (-.4lbs)


    Comp Stance DL (80%) -

    135lbs x 3 x 3
    225lbs x 2 x 2
    275lbs x 1 x 2
    315lbs x 2
    *add belt*
    315lbs x 2
    315lbs x 2
    315lbs x 2
    315lbs x 2


    4" Block Pulls (comp stance, 85%) -

    345lbs x 3
    345lbs x 3


    2" Conv Deficit Pull (75%) -

    295lbs x 6
    295lbs x 6


    Bent Over Rows -

    135lbs x 12
    135lbs x 12


    Seated Cable Rows -

    270lbs x 12
    270lbs x 12


    Meadows DB Shrugs -

    70s x 10
    70s x 10



    Comments:

    First session back. I've decided to keep the split the same, except for my DL. I'm going back to what worked so well for me the first go around. It will be a heavy and a fast day. The heavy day will still be based off my Every Day Max (90% or so of my projected max right now). The heavy days still won't get very heavy percentage wise, but will be structured around pulling as quick as possible with the given load. Felt great today.

    Fuck, fight, or hold the light.

  25. #7100
    fat submariner
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    Good pull session Chub.

    Have you got faster with the BJJ with the weight loss?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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