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

  1. #7101
    Who me? Chubrock's Avatar
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    Thanks Mac. Yea my grappling has gotten much quicker. My opponents and training partners are saying I feel super heavy when I roll, but from my end I feel much much lighter. Able to get myself into some better positions.



    Workout: BB4L Revised ME Bench

    Weight: 186.6lbs


    ME Comp Grip Bench (5x5, RPE 7-8) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 2
    205lbs x 5
    215lbs x 5
    225lbs x 5
    230lbs x 5 (+5lbs)
    225lbs x 5


    CGBP -

    215lbs x 6
    215lbs x 6


    Dips -

    BW +25lbs x 8
    BW +25lbs x 8
    BW +25lbs x 8


    One Arm DB Rows -

    80s x 12/12
    80s x 12/12
    80s x 12/12


    DB Meadows Shrug -

    70s x 10/10
    70s x 10/10



    Comments:

    Benching felt pretty good today. First set at 205 felt like such a joke that I took a couple of bigger jumps than I should have. I should've worked up slower and peaked with 230 but moved right along. Caused my RPE to shift a bit. I've also consumed far less calories today than I should have. Really bad on my end. Everything felt solid. Good last two workouts to start the cycle.

    Fuck, fight, or hold the light.

  2. #7102
    Who me? Chubrock's Avatar
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    Workout: BB4L Revised DE Squat

    Weight: 186.6lbs


    DE Comp Stance Squat (no belt, 60%) -

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


    Goblet Squat -

    70lbs x 12
    70lbs x 12
    70lbs x 12


    Leg Ex -

    130lbs x 12
    140lbs x 12


    Ab Work x 5 sets



    Comments:

    Speed was middle of the road. Most of the sets I was able to get going fast enough to drive the bar off my back, but being the first squat session back, I wasn't feeling it 100%. Didn't hit the SSB squats either. Feeling a bit run down from last night's grappling.

    Fuck, fight, or hold the light.

  3. #7103
    Who me? Chubrock's Avatar
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    Workout: BB4L Revised Misc Day

    Weight: 186.6lbs


    Incline Bench (4s) -

    45lbs x 5 x 3
    95lbs x 5
    135lbs x 3 x 2
    195lbs x 4
    195lbs x 4
    195lbs x 4


    Wide Grip Paused Incline (3 sec pause on chest) -

    135lbs x 10
    135lbs x 10


    Back Work x 5 sets

    Arm/Shoulder Work x 4 sets


    Left and 1.5hrs of flag football


    Comments:

    Not a bad session. Pretty much straight pool season haha.

    Fuck, fight, or hold the light.

  4. #7104
    fat submariner
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    Great pressing 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

  5. #7105
    Who me? Chubrock's Avatar
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    Thanks Mac!


    Workout: BB4L Revised ME Squat

    Weight: 186.2lbs (-.4lbs)


    Comp Stance Squat (5x5, RPE 8) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    275lbs x 5
    *add belt*
    285lbs x 5
    295lbs x 5
    305lbs x 5 (+10lbs)
    275lbs x 12


    Leg Ex -

    130lbs x 12
    140lbs x 10
    150lbs x 10


    Calf Raises x 2 sets


    Weighted Ab Work x 4 sets



    Comments:

    Pretty damn solid squatting day all things considered. Body weight continues to drop at a proper pace. The gym was hot as fuck and my food intake was down (due to upset stomach). Still managed to go 10lbs heavier for my 5x5 than last split and hit another couple reps on the 275lbs set. I wanted 15 but my right shoulder was pinching so bad I was pitching forward to compensate and putting myself in a shit position. After that, I was just wiped due to everything and hit some quick accessory and bailed. Not bad squatting though.

    Fuck, fight, or hold the light.

  6. #7106
    fat submariner
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    always improving Chub... good stuff 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

  7. #7107
    Paul killxswitch's Avatar
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    275 x 12! Great squats!

    Read that in Doc Brown's voice and it's funnier.

    For real though, great work on the squats as your BW goes down.

  8. #7108
    Who me? Chubrock's Avatar
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    Mac - Thanks bud.

    Paul - Hahaha that's awesome!



    Workout: BB4L Revised DE Bench

    Weight: 186.2lbs


    Comp Grip Bench (60%) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    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 -

    185lbs x 8
    185lbs x 8
    185lbs x 8


    Dips -

    BW +25lbs x 10
    BW +35lbs x 10
    BW +45lbs x 9


    One Arm DB Rows -

    90s x 10/10
    90s x 10/10


    Meadow DB Shrugs -

    75s x 10
    75s x 10


    Cable High/Mid Pull x 3 sets


    Comments:

    Not a bad training session for me at all. Decent speed on the bench. The CGBP felt very good. The dips really took off this session. Overall solid day.

    Fuck, fight, or hold the light.

  9. #7109
    fat submariner
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    Great weighted dips there Chub! Strong work 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

  10. #7110
    Who me? Chubrock's Avatar
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    Thanks Mac!


    Workout: BB4L DE DL

    Weight: 186.2lbs


    Comp Stance DE DL (no belt, 55% for working sets) -

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


    4" Block Pulls (70%) -

    285lbs x 5
    285lbs x 5


    2" Deficit Conv Pull -

    245lbs x 8
    245lbs x 8


    Bent Over Row -

    135lbs x 12
    135lbs x 12


    One Arm DB Rows -

    90s x 8/8
    90s x 8/8



    Comments:

    Was not feeling it today at all. Took everything I had to get myself up and into the gym. Long day at work. A lot going on. Glad I knocked it out but damn.

    Fuck, fight, or hold the light.

  11. #7111
    fat submariner
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    Quote Originally Posted by Chubrock View Post
    Was not feeling it today at all. Took everything I had to get myself up and into the gym. Long day at work. A lot going on. Glad I knocked it out but damn.
    Well done for getting in there and getting it done nonetheless buddy!
    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

  12. #7112
    Who me? Chubrock's Avatar
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    Thank ya Mac.


    Workout: BB4L Revised Misc Day

    Weight: 186.2lbs


    Incline BB Bench -

    45lbs x 5 x 3
    95lbs x 3
    135lbs x 3
    195lbs x 5
    195lbs x 5
    195lbs x 5 (+5lbs 3x5 PR)


    Wide Grip Pause Incline (3 sec pause on chest) -

    135lbs x 10
    135lbs x 10


    Seated U-Bar Cable Row -

    260lbs x 12
    260lbs x 12
    260lbs x 12


    Meadow Shrugs -

    80s x 10


    Lateral Raises x 2 sets

    Bicep Work x 3 sets

    Ab Work x 5 sets



    Comments:

    In last 24hrs period I've had about 500 calories. Felt decent enough going into the gym but muscles fatigued extremely quickly. The form on the last set was shit, but given I had no fuel I'll give myself the benefit of the doubt. Nice little pump session.

    Fuck, fight, or hold the light.

  13. #7113
    fat submariner
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    ... and another PR! (if you've got any PRs going spare... I'll take some thanks!) Strong 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

  14. #7114
    Who me? Chubrock's Avatar
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    Haha I'll take the PRs while they're coming. I'll try to pass one your way!

    My birthday today, and a deload week. Ate too much and workout was too little haha. Great day.

    Fuck, fight, or hold the light.

  15. #7115
    Paul killxswitch's Avatar
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    Happy Birthday and congrats on the PR.

  16. #7116
    fat submariner
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    Happy birthday brother!
    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

  17. #7117
    Who me? Chubrock's Avatar
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    I appreciate it guys!


    Hit another deload workout. Also hit my first run in like a month haha. 2.8 miles - 24:18. It's about 25 sec slower than my quickest (as of late) time. Surprised it wasn't worse. One run a month isn't going to cut it ha.

    Fuck, fight, or hold the light.

  18. #7118
    Who me? Chubrock's Avatar
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    Workout: BB4L Revised ME DL

    Weight: 183.6lbs (-2.4lbs wayyyyy too much)


    ME Comp Stance DL (85%) -

    135lbs x 3 x 3
    225lbs x 2
    275lbs x 1
    315lbs x 1
    365lbs x 1
    *add belt*
    345lbs x 2
    345lbs x 2
    345lbs x 2


    4" Block Pulls (90%) -

    365lbs x 2
    365lbs x 2


    2" Deficit Conv Pull -

    315lbs x 5
    315lbs x 5


    One Arm DB Row -

    105s x 8/8
    105s x 8/8
    105s x 8/8


    Fat Grip Pulldown -

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


    Meadow DB Shrugs x 1 set



    Comments:

    Decently solid. The weight loss was way too much this week. Not happy with that. Hit a smooth enough beltless "over warmup" set. The sets at 85% were pretty decent. I'm really liking adding back in the Conv Deficit pulls. Overall a solid pulling day for me.

    Fuck, fight, or hold the light.

  19. #7119
    fat submariner
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    Solid pull day 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

  20. #7120
    Who me? Chubrock's Avatar
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    Thanks Mac!


    Workout: BB4L Revised ME Bench

    Weight: 183.6lbs


    Comp Grip Bench (3s, RPE 8, paused) -

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 3
    185lbs x 1
    205lbs x 1
    225lbs x 3
    235lbs x 3
    245lbs x 3 (+5lbs)
    *add wrist wraps*
    250lbs x 2 miss 3rd


    CGBP (slight pause) -

    205lbs x 6
    225lbs x 6
    205lbs x 6 (feet up)


    Dips -

    BW x 10
    BW +35lbs x 8
    BW +45lbs x 10 (+1 rep)
    BW x 20


    Back Work x 6 sets



    Comments:

    Mixed feelings about the session. Got a very early start to the day so sleep was off. I was supposed to work pure 3s. The set at 245 felt so smooth I decided to try 250 for the triple. Left hand was numb and ended up out of position on the 3rd. Shouldn't have missed it. Disappointed about that but overall a good pressing day for me.

    Fuck, fight, or hold the light.

  21. #7121
    fat submariner
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    very strong pressing day there 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

  22. #7122
    Who me? Chubrock's Avatar
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    Thanks Mac...workin!



    Workout: BB4L Revised DE Squat

    Weight: 183.6lbs


    Comp Stance DE Squat (65%, doubles) -

    45lbs x 5 x 3
    135lbs x 2
    185lbs x 1
    235lbs x 2
    235lbs x 2
    235lbs x 2
    235lbs x 2
    235lbs x 2
    235lbs x 2
    *add belt*
    235lbs x 2
    235lbs x 2


    SSB Squat (6s) -

    bar + 90lbs x 6
    bar + 110lbs x 6
    bar + 130lbs x 6
    bar + 140lbs x 6


    Goblet Squat -

    70lbs x 10
    70lbs x 10


    Ab Work x 4 sets



    Comments:

    Pretty good speed today. Nothing insane, but did most of the work without belt or wrist wraps. Able to generate enough speed to drive the bar completely off my back at the top. Fairly decent.

    Fuck, fight, or hold the light.

  23. #7123
    Who me? Chubrock's Avatar
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    Workout: BB4L Revised Misc

    Weight: 183.6lbs


    Incline BB Press (3s) -

    45lbs x 5 x 3
    95lbs x 3
    135lbs x 3
    185lbs x 1
    200lbs x 3
    200lbs x 3
    200lbs x 3 (+5lbs 3x3 PR)


    CG Incline BP (3 sec pause on chest) -

    145lbs x 8 (+10lbs)
    145lbs x 8


    Dips -

    BW x 20
    BW x 20


    Back Work x 6 sets



    Comments:

    Been on vacation. Diet went to shit. It's all good though haha. Got back into town today and went right to the gym. Not a bad session considering that. Hit some pretty decent numbers for me.

    Fuck, fight, or hold the light.

  24. #7124
    fat submariner
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    Strong pressing again Chub... and is that another couple of PRs in there? Good stuff buddy!
    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

  25. #7125
    Who me? Chubrock's Avatar
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    Workout: BB4L DE DL

    Weight: Vacation Bloated ha



    Comp Stance DE DL (60%, stiff bar, beltless) -

    135lbs x 3 x 3
    225lbs x 1
    275lbs x 1
    315lbs 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
    245lbs x 1
    245lbs x 1


    4" Sumo Block Pull (beltless, 75%) -

    305lbs x 5
    305lbs x 5


    Conv Deficit DLs (beltless, 68%) -

    275lbs x 6
    275lbs x 6


    BB Bent Over Rows x 2 sets



    Comments:

    Turned into a really good session for me. Was on the range almost all day, and was able to cut out earlier than expected. Decided to try and hit my DE session. Bar was moving pretty quickly. Felt great.

    Fuck, fight, or hold the light.

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