Dec 31, 2010
Dec 30, 2010
chaos513 bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1
385x9
w/dbl minis(+100)
240x5 315x5
w/o bands
430x1
incline db bench
150x6 150x5 110x15RP
PM dips
4Px1-4Px3-4Px2-4Px5
dips w/ 2P
16RP
standing militaries
225x7 190x5 210x5 255x1
side laterals
110x1-110x3-110x2-110x5
65x16RP
CG floor presses
315x1-315x3-315x2-315x5
db JM presses
55x6x6
***tonite was another ball buster. i'm sticking to the new setup. its already working well for me. 385 for 9 was good. BJ did 330 for 7 and then later doubled 365 after bands. we both did 240 for 5 and i did 315 for 5 and BJ did 315 for 1. i did 435 in my old setup and 430 in the new and the new one was alot stronger and faster. that's all the proof i needed. went onto db inclines. i could tell i needed to do these more. 150s for a set of 6 and another set of 5 and then did 110s for 16RP. db inclines are a keeper. finished up with some dips and then went onto shoulders. 255 was very strong and easy. at this point though, i'm pushing it hard. the rest of the session was done off of mere will power. lol. but finished strong. i might aim for something more reasonable for the meet like a mid 500 raw which i hadn't done in comp yet. steps to 600 raw will take time though and i'm in no hurry. gotta stick to the numbers and setup on bench...but adding in bands was a good idea though so i'm keepin that.
trial and error,
TB
135x12 135x10 225x8 225x6 315x3 315x1
385x9
w/dbl minis(+100)
240x5 315x5
w/o bands
430x1
incline db bench
150x6 150x5 110x15RP
PM dips
4Px1-4Px3-4Px2-4Px5
dips w/ 2P
16RP
standing militaries
225x7 190x5 210x5 255x1
side laterals
110x1-110x3-110x2-110x5
65x16RP
CG floor presses
315x1-315x3-315x2-315x5
db JM presses
55x6x6
***tonite was another ball buster. i'm sticking to the new setup. its already working well for me. 385 for 9 was good. BJ did 330 for 7 and then later doubled 365 after bands. we both did 240 for 5 and i did 315 for 5 and BJ did 315 for 1. i did 435 in my old setup and 430 in the new and the new one was alot stronger and faster. that's all the proof i needed. went onto db inclines. i could tell i needed to do these more. 150s for a set of 6 and another set of 5 and then did 110s for 16RP. db inclines are a keeper. finished up with some dips and then went onto shoulders. 255 was very strong and easy. at this point though, i'm pushing it hard. the rest of the session was done off of mere will power. lol. but finished strong. i might aim for something more reasonable for the meet like a mid 500 raw which i hadn't done in comp yet. steps to 600 raw will take time though and i'm in no hurry. gotta stick to the numbers and setup on bench...but adding in bands was a good idea though so i'm keepin that.
trial and error,
TB
Dec 29, 2010
Dec 28, 2010
cHaOs squat session
raw squats
135x6 135x6 225x3 225x3 315x2 315x1 405x1
465x8 410x5 440x5 505x1
front squats
225x1-225x3-225x2-225x5
meadows machine squats
360x1-360x3-360x2-360x5
270x18RP
leg extensions
200x6 200x6
160x18RP
leg curls
180x1-180x3-180x2-180x5
160x16RP
seated machine calf raises
370x6 370x6 370x6
330x20RP
standing calf raises
100x25RP
abs and grip work
***tonite was a great session. i finally have my squats down i believe. i brought my handspacing in and wrapped my finger around the bar again(first time in years) and i was able to have control over the bar and keep my back tight as opposed to what i have been using. so i'm kinda squatting like a weightlifter...lol. 465 for 8 was awesome. they just keep coming up so staying upright definitely has its advantages. still goin without knee wraps btw. busted ass thru the rest of the session hittin quads, hammies, and calves hard. stayed a bit long tonite cause another lifter wanted me to help with his form on squats so gave what pointers i could. really excited on what happens next week. i have only 2 vids...the 410 and the 505 cause my camera died.
felt very strong tonite,
TB
135x6 135x6 225x3 225x3 315x2 315x1 405x1
465x8 410x5 440x5 505x1
front squats
225x1-225x3-225x2-225x5
meadows machine squats
360x1-360x3-360x2-360x5
270x18RP
leg extensions
200x6 200x6
160x18RP
leg curls
180x1-180x3-180x2-180x5
160x16RP
seated machine calf raises
370x6 370x6 370x6
330x20RP
standing calf raises
100x25RP
abs and grip work
***tonite was a great session. i finally have my squats down i believe. i brought my handspacing in and wrapped my finger around the bar again(first time in years) and i was able to have control over the bar and keep my back tight as opposed to what i have been using. so i'm kinda squatting like a weightlifter...lol. 465 for 8 was awesome. they just keep coming up so staying upright definitely has its advantages. still goin without knee wraps btw. busted ass thru the rest of the session hittin quads, hammies, and calves hard. stayed a bit long tonite cause another lifter wanted me to help with his form on squats so gave what pointers i could. really excited on what happens next week. i have only 2 vids...the 410 and the 505 cause my camera died.
felt very strong tonite,
TB
Dec 26, 2010
Dec 25, 2010
Dec 24, 2010
Dec 23, 2010
chaos speed work and randoms
speed bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1
405- 3x1 (reg grip)
315- 1x3 (reg grip) 2x3 (close-grip)
365- 2x1 (close grip) 2x3 (reg grip)
incline db bench with mini around back
100s- 1x1; 1x3; 1x2; 1x5(with 10 sec rest in between)
incline flyes with mini around back
55s- 6x6 (6-10 sec rest)
PM dips
bw+90- 10x5 (10 sec rest)
military rack presses
225- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)
side laterals
55s- 10x5 (10 sec rest)
close-grip floor presses
315- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)
rolling extensiosn/tate presses
55s- 10x5 (with 10 sec rest)
abs(tons)
***it was a fuckin blast tonite. been away from the gym since sunday and man i wanted to hit it tonite. i also wanted to try a different variation on incline db presses but since BJ was out tonite i had to settle for incline DB with mini around my back. still good work. i can do more than 100s though with the mini around my back which gives me additional 25lbs of tension at the top.guess the crazy shit will have to wait til next week. speed bench went very well. 405 was moving a lot faster. Paul Key's advice was worth it since he uses the same setup so i brought my feet in closer. can't wait to start this new cycle...i'm goin to be smashing bench PRs! did some military rack presses which were new but this movement really will be key to strengthening my shoulders or front delts on the bench. CG floor presses were killer with the new method of reps i used. i sweated my ass off though...be back to heavy and insane shit next week...
done with deload,
TB
raw bench
135x12 135x10 225x8 225x6 315x3 315x1
405- 3x1 (reg grip)
315- 1x3 (reg grip) 2x3 (close-grip)
365- 2x1 (close grip) 2x3 (reg grip)
incline db bench with mini around back
100s- 1x1; 1x3; 1x2; 1x5(with 10 sec rest in between)
incline flyes with mini around back
55s- 6x6 (6-10 sec rest)
PM dips
bw+90- 10x5 (10 sec rest)
military rack presses
225- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)
side laterals
55s- 10x5 (10 sec rest)
close-grip floor presses
315- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)
rolling extensiosn/tate presses
55s- 10x5 (with 10 sec rest)
abs(tons)
***it was a fuckin blast tonite. been away from the gym since sunday and man i wanted to hit it tonite. i also wanted to try a different variation on incline db presses but since BJ was out tonite i had to settle for incline DB with mini around my back. still good work. i can do more than 100s though with the mini around my back which gives me additional 25lbs of tension at the top.guess the crazy shit will have to wait til next week. speed bench went very well. 405 was moving a lot faster. Paul Key's advice was worth it since he uses the same setup so i brought my feet in closer. can't wait to start this new cycle...i'm goin to be smashing bench PRs! did some military rack presses which were new but this movement really will be key to strengthening my shoulders or front delts on the bench. CG floor presses were killer with the new method of reps i used. i sweated my ass off though...be back to heavy and insane shit next week...
done with deload,
TB
Dec 22, 2010
what chaos513 makes you do...WORK!
TB
Published with Blogger-droid v1.6.5
Dec 21, 2010
Dec 20, 2010
the forgotten concept...brotherhood
united we are a brotherhood...divided we are NOT.
BEFORE READING THIS...keep in mind, i talk in general about things i've seen over the last 5-6 years of my lifting...something that i see that is dying...fast...
"it doesn't matter where your from...throughout the world we are brothers..we all get along and support each other. when that persons' on stage, everyone here is to support that one person"- joe ladnier.
WTF happened to this? joe ladnier said this in "power unlimited" and its exactly why i made this group. powerlifting used to be about that and pushing one another to be stronger. now you got winny bitches that complain about judging, lifting, etc. back in the 70s, lifters were fuckin hungry left and right. Jon Grove once told me about a meet he did where it was a fight down to the last attempt on deads in a full meet. there was no money in the sport then but some "lifters" have gotten spoiled and like old friend used to tell me..."have gotten used to smell of their own shit and think it smells good." and he told me that he's still good friends with those competitors to this day. that's what i'm talking about. you got lifters who are "posers" who call themselves powerlifters and haven't stepped one foot onto the platform. you got lifters who say raw is powerlifting and gear is powerlifting when they both are the same.
and support. man there have been some serious lacking on that part. we have haters now and people always hate what they don't understand. we all should be supporting one another to be bigger, stronger, and to be the best. why? cause its like louie said..."Never, ever, drop your standards. Surround yourself with people that are at the level you hope to be at, and work your ass off to get there". where the fuck did all these EGOS come from where certain lifters who have established themselves as champions think they are above the rest of the sport. back in the 70s & 80s, no one was above the rest of the sport and on any giving day, even ed coan knew this, your ass could be handed to you. everyone was hungry and wanted to be the strongest on meet day every day...but at the end of the day they were all brothers. period. alot of them are excited to see them again so they can have another chance to be stronger than them. do you have this anymore. NO.
"powerlifting is a great sport...its very intense on any level...you have that wealthy lawyer who for some reason wants to do a powerlifting meet...and then you have the one that's locked in the box accept for meet day and you let them out together and they can get along. whereas if you were out on the street the one out of the box would probably EAT the lawyer."
tell me why we can't go back to that....
i once heard a story about a meet where three powerlifters competed knucle to knuckle to the last attempt on deads. blood was shed indeed and lots of sweat too...each of them wanted to win badly and one did. it didn't matter what they did before the meet, what their contest history was, or who "they" were...in that meet they were all there for the same reason...after the meet even though one had gotten 1st place, they were brothers after that...brothers that wouldn't mind competing again one another again...
in saying that....i have something to get off my chest...here goes. i spoke about the lost concept of the "brotherhood" when it not only comes to the iron but when it comes to the iron in general. regardless if your a powerlifter, bodybuilder, strongman, or just purely a strength enthusiast i think that in order for the concept of brotherhood to return we all have to put ourselves on the same fuckin page. what i mean by that is that no one person is above the rest. that's the problem today. time to time i see people tear each other down cause of what they are doin without lookin at the flipside. in this group, sure you can but who you are no question but give that person a chance to "fix" or correct the issue they have. that way its all on them and your doin your part to make them better and vice versa. our ability to take constuctive criticism is what's causing a lot of shit on the net as far as drama. real criticism is what's goin to help you and i be the best in what we do.
also what i mean by bein on the same fuckin page is that we are all in this for a common goal. why not help one another to acheive that goal, right? what's wrong with that? it doesn't matter if this person is stronger than that person...that person could be a soild squatter than you. strength doesn't always equal knowledge and knowledge doesn't always equal strength. we are all here to learn from one another but to also push one another to bein what we know they can be. no i don't mean you should "agree" if you don't agree but be respectful regardless. hell i don't know everything and if anyone knew everything about there is about this game, then they would be the strongest and the best right? always keep an open mind here no matter what and check your ego. let me say that again...KEEP AN OPEN MIND! no matter what. if you don't agree with it, ok, agree to disagree...that's kool. leave it be. if we as a group is ever goin to bring back the concept of brotherhood, we have to tackle conquering our egos and be willing to listen with an open mind to what the next person says. when posting vids here, its kool to give props AND its also kool to critique someone just as long as its respectful and helpful. if you like it kool...if you don't like it...that's also kool. no one here is a fuckin expert. period. experts' usually have closed minds. no one is goin to ask you to change up how you train...just give you suggestions. that's kool. no one should advise you on a program that WILL work...and what you have is crap...that's NOT kool. i've had a "pro" once tell me that what i was doing was crap and he's program(per $50 a week) was the ONLY way i can get stronger. i call bullshit and as much as i tried to reason with him, there wasn't. he was on a fuckin ego trip and believe he's the best at what he does. warriors don't believe they are the best...the know they are. that's why they keep fighting. hoping they will find someone better than them to push them to the next level.
and why in the hell do i see people who want to "question" lifts being done? i know that alot of people want to be posers and i understand that. so what they squat with chains, or box squat a ton or curl 225...from all the years i learned one thing...be supportive no matter what. we all can't be mother hen's to everyone and its fuckin stupid and exhausting to help "everyone", especially if they don't want it or need it...so be supportive. that's what matters. if they post a vid or pic. good. just shows you how strong they are or how well they've been progressing and what level you need to push yourself to. if you don't have nothing good to say, then just don't fuckin say it and move on about your business since it doesn't affect your lifting, right? in this day and age, there are TOO MANY COACHES and not enough athletes. i mean come on...so what they don't post a vid? good. that means you'll post one doing more than he did. i'm always supportive of my friends...when they ask for help i give it. when i offer suggestions...I ASK FIRST! sometimes its better to ask questions on why they do what they do first. sometimes they might have something better than what you were coming up with. just drop the fuckin ego. not everyone will accept your advice so ask first. its bein respectful. and if they don't take the advice...oh well. move the fuck on
now back to lifts being questioned...from my experience...IF YOU CAN'T DO IT OR CAN DO MORE...SHUT THE FUCK UP!! if you can't squat 900lbs, don't talk shit. if you want to make a constructive criticism, ok..but be respectful and i say that on both ends. i've seen shit fly out of control cause ego and pride got involved. vids and pics were done from my understanding to help motivate and inspire and so that our brothers can help us be stronger and better thru instruction and constructive criticism...not for egos like i see on youtube(IE the guy benchin "585" for reps when it was really barely over 225). comment and help and be constructive and respectful. if you can't do either, your a douchebag. period. its not helpful and its pointless energy being wasted and we could of better spent the time being constructive and motivating.
check your ego at the door. in order to go back to bein a brotherhood...we have to check our egos and put our bullshit on PAUSE.
i realize leechers and haters are never goin to change...but the concept of brotherhood is dying by the day and it starts with YOU...reading this and spreading the word and being an example. again, if we are to every start bein a brotherhood again, we have to stop all this bullshit i see on the net...and it starts with us. all the haters, leechers, the "internet judges", etc.. take this post with the grain of salt. sorry for the long post...but its either we come together as brothers like those before us have or we die drowned in our own egos and prides...the choice is ours...remember what the concept of brotherhood is about...the brotherhood of iron...helping one another to be stronger and better. we united in the first place cause the world doesn't understand what we are and why we do what we do. we united as a brotherhood because we wanted to seek out others and help them cause by helping them, we too become stronger and can push one another to being the strongest. we take what our brothers say as constructive criticism and encouragement cause we know our brothers want us to be bigger and stronger so that in turn makes them stronger...the brotherhood become stronger...divided we are NOT.
its simple...we become a brotherhood again or we are all doomed...period.
TB
BEFORE READING THIS...keep in mind, i talk in general about things i've seen over the last 5-6 years of my lifting...something that i see that is dying...fast...
"it doesn't matter where your from...throughout the world we are brothers..we all get along and support each other. when that persons' on stage, everyone here is to support that one person"- joe ladnier.
WTF happened to this? joe ladnier said this in "power unlimited" and its exactly why i made this group. powerlifting used to be about that and pushing one another to be stronger. now you got winny bitches that complain about judging, lifting, etc. back in the 70s, lifters were fuckin hungry left and right. Jon Grove once told me about a meet he did where it was a fight down to the last attempt on deads in a full meet. there was no money in the sport then but some "lifters" have gotten spoiled and like old friend used to tell me..."have gotten used to smell of their own shit and think it smells good." and he told me that he's still good friends with those competitors to this day. that's what i'm talking about. you got lifters who are "posers" who call themselves powerlifters and haven't stepped one foot onto the platform. you got lifters who say raw is powerlifting and gear is powerlifting when they both are the same.
and support. man there have been some serious lacking on that part. we have haters now and people always hate what they don't understand. we all should be supporting one another to be bigger, stronger, and to be the best. why? cause its like louie said..."Never, ever, drop your standards. Surround yourself with people that are at the level you hope to be at, and work your ass off to get there". where the fuck did all these EGOS come from where certain lifters who have established themselves as champions think they are above the rest of the sport. back in the 70s & 80s, no one was above the rest of the sport and on any giving day, even ed coan knew this, your ass could be handed to you. everyone was hungry and wanted to be the strongest on meet day every day...but at the end of the day they were all brothers. period. alot of them are excited to see them again so they can have another chance to be stronger than them. do you have this anymore. NO.
"powerlifting is a great sport...its very intense on any level...you have that wealthy lawyer who for some reason wants to do a powerlifting meet...and then you have the one that's locked in the box accept for meet day and you let them out together and they can get along. whereas if you were out on the street the one out of the box would probably EAT the lawyer."
tell me why we can't go back to that....
i once heard a story about a meet where three powerlifters competed knucle to knuckle to the last attempt on deads. blood was shed indeed and lots of sweat too...each of them wanted to win badly and one did. it didn't matter what they did before the meet, what their contest history was, or who "they" were...in that meet they were all there for the same reason...after the meet even though one had gotten 1st place, they were brothers after that...brothers that wouldn't mind competing again one another again...
in saying that....i have something to get off my chest...here goes. i spoke about the lost concept of the "brotherhood" when it not only comes to the iron but when it comes to the iron in general. regardless if your a powerlifter, bodybuilder, strongman, or just purely a strength enthusiast i think that in order for the concept of brotherhood to return we all have to put ourselves on the same fuckin page. what i mean by that is that no one person is above the rest. that's the problem today. time to time i see people tear each other down cause of what they are doin without lookin at the flipside. in this group, sure you can but who you are no question but give that person a chance to "fix" or correct the issue they have. that way its all on them and your doin your part to make them better and vice versa. our ability to take constuctive criticism is what's causing a lot of shit on the net as far as drama. real criticism is what's goin to help you and i be the best in what we do.
also what i mean by bein on the same fuckin page is that we are all in this for a common goal. why not help one another to acheive that goal, right? what's wrong with that? it doesn't matter if this person is stronger than that person...that person could be a soild squatter than you. strength doesn't always equal knowledge and knowledge doesn't always equal strength. we are all here to learn from one another but to also push one another to bein what we know they can be. no i don't mean you should "agree" if you don't agree but be respectful regardless. hell i don't know everything and if anyone knew everything about there is about this game, then they would be the strongest and the best right? always keep an open mind here no matter what and check your ego. let me say that again...KEEP AN OPEN MIND! no matter what. if you don't agree with it, ok, agree to disagree...that's kool. leave it be. if we as a group is ever goin to bring back the concept of brotherhood, we have to tackle conquering our egos and be willing to listen with an open mind to what the next person says. when posting vids here, its kool to give props AND its also kool to critique someone just as long as its respectful and helpful. if you like it kool...if you don't like it...that's also kool. no one here is a fuckin expert. period. experts' usually have closed minds. no one is goin to ask you to change up how you train...just give you suggestions. that's kool. no one should advise you on a program that WILL work...and what you have is crap...that's NOT kool. i've had a "pro" once tell me that what i was doing was crap and he's program(per $50 a week) was the ONLY way i can get stronger. i call bullshit and as much as i tried to reason with him, there wasn't. he was on a fuckin ego trip and believe he's the best at what he does. warriors don't believe they are the best...the know they are. that's why they keep fighting. hoping they will find someone better than them to push them to the next level.
and why in the hell do i see people who want to "question" lifts being done? i know that alot of people want to be posers and i understand that. so what they squat with chains, or box squat a ton or curl 225...from all the years i learned one thing...be supportive no matter what. we all can't be mother hen's to everyone and its fuckin stupid and exhausting to help "everyone", especially if they don't want it or need it...so be supportive. that's what matters. if they post a vid or pic. good. just shows you how strong they are or how well they've been progressing and what level you need to push yourself to. if you don't have nothing good to say, then just don't fuckin say it and move on about your business since it doesn't affect your lifting, right? in this day and age, there are TOO MANY COACHES and not enough athletes. i mean come on...so what they don't post a vid? good. that means you'll post one doing more than he did. i'm always supportive of my friends...when they ask for help i give it. when i offer suggestions...I ASK FIRST! sometimes its better to ask questions on why they do what they do first. sometimes they might have something better than what you were coming up with. just drop the fuckin ego. not everyone will accept your advice so ask first. its bein respectful. and if they don't take the advice...oh well. move the fuck on
now back to lifts being questioned...from my experience...IF YOU CAN'T DO IT OR CAN DO MORE...SHUT THE FUCK UP!! if you can't squat 900lbs, don't talk shit. if you want to make a constructive criticism, ok..but be respectful and i say that on both ends. i've seen shit fly out of control cause ego and pride got involved. vids and pics were done from my understanding to help motivate and inspire and so that our brothers can help us be stronger and better thru instruction and constructive criticism...not for egos like i see on youtube(IE the guy benchin "585" for reps when it was really barely over 225). comment and help and be constructive and respectful. if you can't do either, your a douchebag. period. its not helpful and its pointless energy being wasted and we could of better spent the time being constructive and motivating.
check your ego at the door. in order to go back to bein a brotherhood...we have to check our egos and put our bullshit on PAUSE.
i realize leechers and haters are never goin to change...but the concept of brotherhood is dying by the day and it starts with YOU...reading this and spreading the word and being an example. again, if we are to every start bein a brotherhood again, we have to stop all this bullshit i see on the net...and it starts with us. all the haters, leechers, the "internet judges", etc.. take this post with the grain of salt. sorry for the long post...but its either we come together as brothers like those before us have or we die drowned in our own egos and prides...the choice is ours...remember what the concept of brotherhood is about...the brotherhood of iron...helping one another to be stronger and better. we united in the first place cause the world doesn't understand what we are and why we do what we do. we united as a brotherhood because we wanted to seek out others and help them cause by helping them, we too become stronger and can push one another to being the strongest. we take what our brothers say as constructive criticism and encouragement cause we know our brothers want us to be bigger and stronger so that in turn makes them stronger...the brotherhood become stronger...divided we are NOT.
its simple...we become a brotherhood again or we are all doomed...period.
TB
Dec 19, 2010
cHaOs speed dead and squat sessions
speed deads & squats
speed sumo deads
315x5x1 405x4x1 495x2x1
strict barbell shrugs
845x2 845x2 845x2 675x17RP
barbell rows
315-10x5(10 sec rest)
rope pulldowns
160- 17RP
meadows rows
90-6x6(6-10 sec rest)
pullups
bw- 2x4
cable curls
70- 10x5 (10 sec rest)
hammers
80x18RP
abs
speed squats
315x5x1 405x4x1 495x2x1 455x1
leg press
450- 10x5(10 sec rest)
leg extensions
160- 20RP
***yup its deload for me and every deload week i take the opportunity to work on speed on my lifts. deads went well. form got a lot better even with 495. squats, was deep as hell on them...even with 495 too. i gotta keep my back arched more on squats cause that's the missing link. kept my back arched with sumo deads and they looked helluva lot better. kept my back arched with 455 on squats tonite and i stayed more up right. theres the key. i'm recorrecting my numbers for the next training cycle minus the ego and more opportunity to work on form on everything. i am goin to experiment with juggling the bar weights on speed bench day to see what happens...didn't do with squats and deads cause form needed work. i will upload vids after speed bench day on wednesday. don't want to bore you guys with all the singles...
but some 130s side laterals and 845 strict shrugs won't,
TB
PS...i started ironbrutality.com and now chaos513 will be home for all your hardcore training vid motivation...
speed sumo deads
315x5x1 405x4x1 495x2x1
strict barbell shrugs
845x2 845x2 845x2 675x17RP
barbell rows
315-10x5(10 sec rest)
rope pulldowns
160- 17RP
meadows rows
90-6x6(6-10 sec rest)
pullups
bw- 2x4
cable curls
70- 10x5 (10 sec rest)
hammers
80x18RP
abs
speed squats
315x5x1 405x4x1 495x2x1 455x1
leg press
450- 10x5(10 sec rest)
leg extensions
160- 20RP
***yup its deload for me and every deload week i take the opportunity to work on speed on my lifts. deads went well. form got a lot better even with 495. squats, was deep as hell on them...even with 495 too. i gotta keep my back arched more on squats cause that's the missing link. kept my back arched with sumo deads and they looked helluva lot better. kept my back arched with 455 on squats tonite and i stayed more up right. theres the key. i'm recorrecting my numbers for the next training cycle minus the ego and more opportunity to work on form on everything. i am goin to experiment with juggling the bar weights on speed bench day to see what happens...didn't do with squats and deads cause form needed work. i will upload vids after speed bench day on wednesday. don't want to bore you guys with all the singles...
but some 130s side laterals and 845 strict shrugs won't,
TB
PS...i started ironbrutality.com and now chaos513 will be home for all your hardcore training vid motivation...
Dec 16, 2010
cHaOs bench session
raw bench
135x20 225x20 315x6 365x1
405x5 365x5 385x5 425x1
hammer strength incline
4p+25/6 5p/6 4p/18RP
PM dips
3 plates- 3 sets of 6
dips
1 plate- 21RP
standing militaries
245x5 205x5 225x5 265x2
side laterals
115sx6 130sx4
75sx16RP
CG bench press
315x6 365x3 315x5
dbl handle pushdowns
150x20RP
**tonite was a ballbuster but in need of a deload though starting now. weights went up good...closer to gettin the setup nailed though. BJ had an off nite. missed 455 but he hammered tris and shoulders just a day or so before...really hard. lol. found out we could add plates to the handle on the hammer strength incline and was able to do those again. STOHP was tough as fuck but i will get stronger and the same goes on the CG bench. first week doin those again and i need to strengthen my lockout with this new setup.
ok nite but need a deload,
TB
135x20 225x20 315x6 365x1
405x5 365x5 385x5 425x1
hammer strength incline
4p+25/6 5p/6 4p/18RP
PM dips
3 plates- 3 sets of 6
dips
1 plate- 21RP
standing militaries
245x5 205x5 225x5 265x2
side laterals
115sx6 130sx4
75sx16RP
CG bench press
315x6 365x3 315x5
dbl handle pushdowns
150x20RP
**tonite was a ballbuster but in need of a deload though starting now. weights went up good...closer to gettin the setup nailed though. BJ had an off nite. missed 455 but he hammered tris and shoulders just a day or so before...really hard. lol. found out we could add plates to the handle on the hammer strength incline and was able to do those again. STOHP was tough as fuck but i will get stronger and the same goes on the CG bench. first week doin those again and i need to strengthen my lockout with this new setup.
ok nite but need a deload,
TB
Dec 14, 2010
cHaOs513 protocol- basics
FIRST
...if your afraid of doin some real weight...leave this page now. this isn't for you. you have to be willing to go above and beyond what you "think" you can do or what possible.
NO PUSSIES HERE.
if your willing to bust ass and hit some real weight...none of this same weight/reps every session shit then...read on..
and PREPARE for mass, strength, muscle endurance and density gains!
and PREPARE for mass, strength, muscle endurance and density gains!
what is cHaOs513 right?
let me start off by saying that i've tried a lot of training programs and most times within a week or so if it doesn't work, i won't stay on it. period. everything from westside to 531 to dc training to max-ot. i've been for years trying to construct my own program...and have failed...til now. let me first explain what the concept behind chaos513.
chaos513 is all about creating a chaotic environment for extreme muscular growth, strength, and gettin lean. what i mean by chaotic environment is taking "you" out of what your used to do constantly. we all were taught to add weight til we can't add weight anymore and maybe drop weight and do reps right? that's how we were all taught how to lift weights and how we all grew from it. but the body adapts to it overtime and we have to employ new methods which in essence is the same thing we started with...just a bit bastardized. and what happens? we adjust to that as well.
well why don't we change that. instead of working down...work back up. me and another bro has found out that we move heavier weight faster by the time we get to the 4th set. it also simulates what powerlifters will experience in competition in terms of energy expenditure. at this level, you'll be able to still go balls to the wall without bein exhausted. also, it eliminates the mental aspect. if you attempt 700 for a single after bein pre-exhausted, no way will you be intimidated if you triple it.
chaos513 is about doin the opposite. the method of chaos513 is something like this:
500x10 405x5 455x5 550x1
ok so your asking yourself...why work down and back up? because for one it confuses the muscle and two, its the concept of pre-exhaustion. i learned it years ago. my coach once had me work up to close-grip 3 boards doin 635 for a triple which blew up my triceps(in a shirt btw). then he has me take 675 full range. didn't think about how heavy it was cause of the work i had done and it flew up fast.
ok so its two different movements but the fact was i was pretty much tired by the time i did 675 full range and destroyed it. my coach used a lot of pre-exhaustion methods when i was training with him and it worked to get my strength to the level it needed to be...but it wasn't enough. your goin to be moving weights faster and harder which benefits the powerlifter and more muscle stimulation which benefits the bodybuilder. bein explosive on this method of training isn't a problem when you drop weight and work back up. i still warmup like i normally do. you also condition your body (CNS) to training against a higher work volume too by dropping down and working back up. you also are more focused by the time you work back up. westside barbell have been using this method for years now. chaos513 is the method of extreme pre-exhaustion by juggling reps, weights, or both and in this manner you stimulate strength and growth cause the body is thrown constantly out of balance.
so...where does the "513" come from. its basically the three weeks of chaos training...you have a 5-rep week, 1-rep week, and a 3 rep week just like 531..only there's an additional set done at the end for either a single or double. why? again...chaos training. chaos513 is also about doin what you wouldn't do under normal circumstances cause your exhausted. the sets preceeding that were just pre-exhaustion. if you do a 500 raw squat for a double under those conditions, you probably could kill it for 5 reps...fresh. it also puts you in the condition you will be meet day for powerlifters. after the first two attempts, you won't be 100%...just like when you do that 4th set for a double or single...and in chaos513 you increase that 4th set every 4 weeks.
what if you made your 50-60% stronger? would you be stronger? hell yea. what you think your 100% is would be 150%. think about that one cause in chaos513 your constantly busting ass at half-strength and forced to move heavy weight still.
THINK BIG. TRAIN BRUTAL. GET STRONGER.
lets go over again what chaos513 is. its the method of extreme pre-exhaustion for greater muscle gains and strength by juggling reps, weights, or both and doin it under extreme rest periods. ooohh. i forgot that part. with the exception of the compound movements, your "accessory" movements would be done under limited rest...some methods require 60 sec...some require 10 or 6. its been known that shorter rest periods will create big gains in muscle density which leads to lower bodyfat levels and strength gains. chaos513 will have you moving heavier weights with shorter rest periods and bein explosive as possible.
will you sweat? yes. will you be sick? yes. will you move weights more than you thought possible? hell yes. i've been testing chaos513 for 6 months. i was doin 405x1 on seated militaries. went to STOHP and used one of the methods of chaos513...a month later...was skullfuckin 365 for 5 on seated militaries.
also with this type of training, you learn to strengthen the muscles individually as well as a compound. for instance, for those who have problem with rebounding off the bottom on the bench, should use smith machine inclines to isolate the chest and some lateral movement to isolate the shoulders. with chaos513, anything and everything can be used to get stronger. period.
i don't like to do full body routines cause everyone is different so what i will do is give you a basic routine you can use. use the exercises that you feel are right.
for the first movement however i will have a recommendation list
1st movement
chest- bench press or incline
quads- squats or front squats
back- deads and/or barbell rows
shoulders- seated or standing militaries
biceps- hammers or barbell curls
triceps- close-grip bench, close-grip floor press, or JM presses
a. 2x3-5+ reps- this rep range for the first two is with the heaviest weight out of your 4-5 sets. you want to aim for more than 5 less than 8 reps. if you hit 8 reps, the bar weight needs to be increased. this is your max set.
weight used: for 3-5 reps it should be a weight you can use for 4-5 reps at best..go by feel if need be.
b. 1-2x8-10+- this rep range for your 3rd or 4th set(4th for advanced) is using the lightest weight out of the 4-5 sets. again, overshoot your reps if you can...more than 10 less than 12. if 12 or more is reach, the bar weight needs to be raised. this is the first of two down sets
weight used: for 8-10 reps it should be a weight you can use for 10 reps at best..go by feel if need be.
c. 1x6-8+- this rep range is for the bar weight in between the lightest and heaviest weight used in the 4-5 sets. again, overshoot your reps...more than 8 and less than 10. if more than 10, the bar weight needs to be raised. this is the 2nd of the down sets
weight used: for 6-8 reps it should be a weight you can use for 6 reps and/or under what you started out with at best..go by feel if need be.
d. 1x1+- this is to utilize the speed and explosiveness gained from the 5 previous sets. the object in this set is to move the bar as fast as you can. the weight is more than what was used in your heaviest set. this is the overload set cause your pre-exhausted from the prior 3 sets.
weight used: for a single it should be a weight you can use for 2 reps and/or little over what you started out with at best..go by feel if need be.
here's an idea of what someone would use if their squat max was 600 raw...here's what i would do:
525-1x3-5 525-1x5+ 365-1x10+ 455-1x6-8 455-1x8+ 540-1x1+
go by feel when in doubt.
the following can be used on other movements as u see fit.
- pure chaos
perform 2-3 sets of 4-6 reps with heavy weight. then drop the weight(not a lot see below) and perform 15 rest pause reps or more. here's what it would look like if i was doin dips
3Px6 4Px6 2Px16RP
or if i was doin leg presses
1080x6 1440x4 900x15RP
- suicide juggle
you perform a set of 8 rep and then rest for 30 seconds and then perform another set of 12 and then rest another 30 sec. 3rd set, 15 reps and rest 30, and 4th set perform 10 reps. i've done this tonite on inclines dbs, cg floor presses, and military rack presses and they were awesome. then u perform forced reps to failure
H.I.T/DC
this is doin 3-4 sets of 3-8 reps though each rep is to be taken to failure with each set juggling the bar weight and then following it up with 15 RP reps after the 3-4 sets. the rep range is to promote strength and size gains.
these are just a sample of the growing chaos513 training. right now i'm running the advanced chaos513 with the training cycle i described above. but the concept of reps and sets is 531 but how you perform them is different. you go to your max rep set first and then do the 1st set 2nd and 2nd set the 3rd set of 531 and then you go 30-50 lbs more than your max-rep set and perform a double or single. the 4th week is a reverse band week where you work up to a single and drop down and do triples and then do another single more than you originally worked up to. why do this? chaos again! you start heavy, go light, and go in between where your speed picks up and go heavy again! but this time, it easier. however you can change this to working against the bands if you prefer or speed work. you do this week once every 8 weeks. the next 4th week is a deload. if you using the basics, i would recommend a deload every 4 weeks.
week a
1x5+
1x5
1x5
1x1-2
week b
1x1+
1x5
1x3
1x1-2
week c
1x3+
1x3
1x3
1x2
how if perform speed work is different as well. you can use this as a deload or in place for the reverse bands.
first 3 sets- 3x3- heaviest band tension
2nd 3 sets- 3x3- the lightest band tension
3rd 4 sets- 4x3- the MEDIUM band tension
you have to have at least 3 levels of band tensions to juggle. use the heaviest combo you have for the first 3 sets and the lightest combo for the 2nd 3 sets and the "in-between" combo for the last 4. for instance...if i had choked greens and dbl mini...here's what i would do...
first 3 sets- choked greens & dbl minis
2nd 3 sets- dbl minis
3rd 4 sets- choked greens
after those sets, perform a repout. if your benching 500, your repout should be 225...benching 550, your repout weigh should be 315 and if your benching 600, your repout weight 405. same goes for the squat and dead. this is just for speed transition from the bands and good for those who have issues at the bottom of the big lifts. reverse bands will help with the lockout. use either two depending on your weakness.
deload weeks are done with less volume than normal and instead of starting with the major movements, you start with the isolation movements. for instance...on chest and shoulder day you might do this:
- pec deck or dips for 25RP
- incline bench for 1x5; 1x10; 1x8; 1x6; 1x12
- lateral raises for 25RP
- STOHP or seated militaries for 1x5; 1x10; 1x8; 1x6; 1x12
the focus of a deload week is to get as much blood goin as possible to help faciliate recovery. also workouts should be shorter than normal too. you also notice that you'll be juggling reps and it should be with the same weight.
like i said this is constantly growing but gives you an idea on what cHaOs513 is and what i've been doing. if you have any questions, email me at curt@chaos513.com
TB
------------------------------------------------
UPDATED 12/16
***starting this wednesday, i will be doing a new concept on speed work by juggling the weights & reps. this will help with speed greatly and works will for those who don't have bands. here goes....select 4 bar weights to use for the course of 10 sets and follow them in this manner...here's what i will be using...as an example
- heavy speed- 405- 4x1
- light speed- 315- 4x3
- medium speed- 365- 2x3
- medium speed- 385- 2x1
------------------------------------------------
UPDATED 12/20
here's a post i got from jwood from MUSCLE & BRAWN forums:
I like this system, it is a little confusing just about what weights to use for which sets. Here are a few questions:
see the first post. i edited it with mention of what weight to use...
i got this as well. alot of times you know yourself what you can do for 6, 8, 10, 12, etc reps and what weight to use...here's an idea per method on what weight to use...keep in mind everyone is different in terms of strength. i've seen a guy who couldn't budge 405 on decline but rep 315 for 20 reps...
For the basic program, would you use the same weights as you would on a normal 5/3/1, except your rep plus set first and then the other sets followed by a single?
yup!
You mentioned that westside has used extreme pre exhaustion techniques for a while, and I was wondering how they utilize them?
when they work up to a max attempt. when they miss that attempt they drop the weight down and work back up again and most times hit a PR 5-10lbs under what they missed in training. you can see this in one of their older squat/deadlift vids from back in 2004 i believe...
How do you split the workouts?
that's completely up to you. i recommend splitting it up one of two ways:
day 1: squat(quad, hammy, calf, and ab work)
day 2: bench(shoulders, chest, and triceps)
day 3: deads(back, traps, biceps or hammers for me..hehe)
or
day 1: squat(quad, hammy, calf, and ab work)
day 2: bench(chest, and light triceps, abs)
day 3: deads(back, traps, biceps or hammers for me..hehe, abs)
day 4: militaries(shoulders & heavy triceps, abs)
this helps some bro?
TB
UPDATED 1/14/11
STRENGTH SPECIALIZATION CYCLE
this cycle is geared towards band work and strength specialization. its taking 3 movements...each specializing in the big 3 in some way. the following can be used:
SQUAT:
box squats( using various heights depending on what needs to be focused on)
front squats
front box squats
BENCH:
pin presses
floor presses
DEADS:
deficit deads
rack pulls
the cycle for this is 3 weeks and can be done for 1-2 rotations. still following a 5-1-3 format but in this manner
WEEK 1- 5RM
WEEK 2- 1RM
WEEK 3- 3RM
then after you work up to the suggested RM, then you perform the following on either the squat, bench, or deads without bands and without the specialized movement
WEEK 1- 1x5+ 1x5
WEEK 2- 1x1+ 1x3
WEEK 3- 1x3+ 1x3
as for what numbers to use, refer to the 531 template. the repout sets and the 2nd set following that(which on 531 is the 1st set) are done. this is to RESTABILIZE after doin band work. you may want to do a set or two to ADJUST to the straight weight and let your body get used to it and then perform the following two sets. i'll be experimenting with this in two weeks...
TB
cHaOs513 speed squat session
chaos513 speed squat
raw squats w/o bands
135x10 225x3 315x2
w/bands
405x2 495x1 585x1 675x1
585x3 650x3 705x1
modified hack squat
360x1-3-1-3-3 270x24RP
leg extensions
210x6 210x6 140x18RP
leg curls
180x6 180x6 140x16RP
seated machine calf raises
370x6 390x4 290x20RP
floor pause rolling extensions
55x6 55x6 30x18RP
dbl handle pushdowns
55x3x10
***tonite was an awesome fuckin nite to squat. the form felt a lot better after james hinson cleared up some things for me on the tech. defintely felt stronger. you'll see from the vids but you be the judge on this. 705 was easier than 675 so i see myself doin 800 on these soon. its a matter of form, tech, and getting used to the weight. did a lot of quad work tonite to strengthen the form more. did some front squats and then did some modified hack squats which is sitting up higher on the machine and being more of a squat. felt great. went onto leg extensions and leg curls and could hardly fuckin walk at this point. love it. went onto doin some triceps and abs and was done. this week we are back to week 1 hitting 5s...BJ wants to test the waters on 455. i know he has it in him..
can't wait to kill bench like i did tonite on squats,
TB
raw squats w/o bands
135x10 225x3 315x2
w/bands
405x2 495x1 585x1 675x1
585x3 650x3 705x1
modified hack squat
360x1-3-1-3-3 270x24RP
leg extensions
210x6 210x6 140x18RP
leg curls
180x6 180x6 140x16RP
seated machine calf raises
370x6 390x4 290x20RP
floor pause rolling extensions
55x6 55x6 30x18RP
dbl handle pushdowns
55x3x10
***tonite was an awesome fuckin nite to squat. the form felt a lot better after james hinson cleared up some things for me on the tech. defintely felt stronger. you'll see from the vids but you be the judge on this. 705 was easier than 675 so i see myself doin 800 on these soon. its a matter of form, tech, and getting used to the weight. did a lot of quad work tonite to strengthen the form more. did some front squats and then did some modified hack squats which is sitting up higher on the machine and being more of a squat. felt great. went onto leg extensions and leg curls and could hardly fuckin walk at this point. love it. went onto doin some triceps and abs and was done. this week we are back to week 1 hitting 5s...BJ wants to test the waters on 455. i know he has it in him..
can't wait to kill bench like i did tonite on squats,
TB
Dec 13, 2010
some interesting movements by john meadows
i've subscribed to his youtube page and found some movements worth giving a shot...
my bro james hinson, jr was doin these a while back...
my bro james hinson, jr was doin these a while back...
Dec 11, 2010
cHaOs deadlift session
reverse band deads
w/o bands- 135x3 225x3 315x2
w/bands- 405x2 495x1 585x1 655x1
585x3 625x3 675x1
barbell shrugs
1035x4 1035x2-2 1035x5
barbell rows
495x5 545x5 455x16RP
hammers
150sx6 150sx6 100sx16RP
***i was short on time today and may do heavy tris on monday but still killed it. 675 looked stronger that the 655. but a good way to get some heavy weight in my hands though. 1035 on shrugs was easier this week and rows were easier this week too. i guess things felt easier this week after reverse band deads. it was a good session...wish i had done more but got up later than i should and had to work afterwards...here are some updated pics...bw 330ish...
hate being pressed for time,
TB
w/o bands- 135x3 225x3 315x2
w/bands- 405x2 495x1 585x1 655x1
585x3 625x3 675x1
barbell shrugs
1035x4 1035x2-2 1035x5
barbell rows
495x5 545x5 455x16RP
hammers
150sx6 150sx6 100sx16RP
***i was short on time today and may do heavy tris on monday but still killed it. 675 looked stronger that the 655. but a good way to get some heavy weight in my hands though. 1035 on shrugs was easier this week and rows were easier this week too. i guess things felt easier this week after reverse band deads. it was a good session...wish i had done more but got up later than i should and had to work afterwards...here are some updated pics...bw 330ish...
hate being pressed for time,
TB
Dec 8, 2010
what i wear daily
TB
Published with Blogger-droid v1.6.5
cHaOs speed bench session
raw bench
135x20 225x20 315x6
raw reverse band blue bench
405x5 495x3 585x3 650x0
545x3 625x3 645x0 645x1! PR
smith machine inclines
365x6 405x4 315x15RP
pec deck
180x15 reps
standing overhead press
135x5 225x3 255x0 235x3 205x5 255x1
side laterals
100x6 115x6 50x20RP
***tonite was a fuckin awesome session. me and BJ made some mods to our setup and bam! we were hammering up some weights. our last sets were the strongest compared to our first single attempts. mine was 650 and BJ's was 585. then we dropped down and worked up to a triple with 625 and BJ did 545. then we went after it again. BJ missed 585 and got 555...very strong. i missed 645 and got it again...very strong too. after that. we were running off of will power. smitch machine inclines were punishers and so was the STOHP. but we pushed thru but this was pure brutal session...THINK BIG...TRAIN BRUTAL..GET STRONGER. that's what we were fuckin doin. BJ pushed me to doin the 115s for 6 and he did 105s for 6 reps. we both are goin into a coma tonite but its fuckin worth it. next time..650 and 585 will be our bitches...
two fuckin freight trains are out of control folks!
TB
135x20 225x20 315x6
raw reverse band blue bench
405x5 495x3 585x3 650x0
545x3 625x3 645x0 645x1! PR
smith machine inclines
365x6 405x4 315x15RP
pec deck
180x15 reps
standing overhead press
135x5 225x3 255x0 235x3 205x5 255x1
side laterals
100x6 115x6 50x20RP
***tonite was a fuckin awesome session. me and BJ made some mods to our setup and bam! we were hammering up some weights. our last sets were the strongest compared to our first single attempts. mine was 650 and BJ's was 585. then we dropped down and worked up to a triple with 625 and BJ did 545. then we went after it again. BJ missed 585 and got 555...very strong. i missed 645 and got it again...very strong too. after that. we were running off of will power. smitch machine inclines were punishers and so was the STOHP. but we pushed thru but this was pure brutal session...THINK BIG...TRAIN BRUTAL..GET STRONGER. that's what we were fuckin doin. BJ pushed me to doin the 115s for 6 and he did 105s for 6 reps. we both are goin into a coma tonite but its fuckin worth it. next time..650 and 585 will be our bitches...
two fuckin freight trains are out of control folks!
TB
Dec 7, 2010
the theory behind cHaOs513
here's a post that was made asking about how i was training from rxmuscle.com
Quote:
Originally Posted by Ryan Bracewell
TB, I have never seen someone work to a max the way you do. If I'm reading it correctly, you work up to a heavy rep set, then drop down around 10-30% and work back up to a 1 rep max? What is the reasoning behind this setup?
its the concept of pre-exhaustion. i learned it years ago. my coach once had me work up to close-grip 3 boards doin 635 for a triple which blew up my triceps(in a shirt btw). then he has me take 675 full range. didn't think about how heavy it was cause of the work i had done and it flew up fast.
conditioning and throwing your body "completely" for a loop. everyone is used to working up to a max and maybe dropping down and being finished right?
well why don't we change that. instead of working down...work back up. me and another bro has found out that we move heavier weight faster by the time we get to the 4th set. it also simulates what powerlifters will experience in competition in terms of energy expenditure. at this level, you'll be able to still go balls to the wall without bein exhausted. also, it eliminates the mental aspect. if you attempt 700 for a single after bein pre-exhausted, no way will you be intimidated if you triple it.
i've been training like this for a month now and every week my weights are moving a LOT FASTER...squats, bench, and deads. training like this does something wicked to your speed against heavier weights and not just light weights.
i hope this helps,
TB
cHaOs squat session
raw squat
barxbazillion 135x6 225x3 315x2 405x1 495x1
530x5 420x5 475x3 545x1(easy and fuckin deep!)
front squat
225x5 225x5 315x3 405x1 405x1(deep)
leg extensions
250x6 250x6 170x20RP
leg curls
180x3-180x1-180x3-180x1
140x15RP
seated machine calf raises
310x6 350x6 350x6
270x15RP
abs
***i believe this was the best squat session in the one month i've gone raw. felt awesome to move 545 deep like i did on my last set after what i did before. reps were deep...focused on keeping my head up, traps into the bar, and chest up but you guys be the judge. went onto front squats at the suggestion of a good brother of mine. those also felt great. worked up to 405. first time goin that heavy on front squats. i'll be moving some big weights in no time so hey are a keeper.
bring on the fuckin bench,
TB
barxbazillion 135x6 225x3 315x2 405x1 495x1
530x5 420x5 475x3 545x1(easy and fuckin deep!)
front squat
225x5 225x5 315x3 405x1 405x1(deep)
leg extensions
250x6 250x6 170x20RP
leg curls
180x3-180x1-180x3-180x1
140x15RP
seated machine calf raises
310x6 350x6 350x6
270x15RP
abs
***i believe this was the best squat session in the one month i've gone raw. felt awesome to move 545 deep like i did on my last set after what i did before. reps were deep...focused on keeping my head up, traps into the bar, and chest up but you guys be the judge. went onto front squats at the suggestion of a good brother of mine. those also felt great. worked up to 405. first time goin that heavy on front squats. i'll be moving some big weights in no time so hey are a keeper.
bring on the fuckin bench,
TB
Dec 5, 2010
cHaOs dead session
Raw deads
225x3 315x2 405x2
520x5 410x5 465x3 545x2
Barbell shrugs
585x3 765x3 855x3 1035x4 1035x4 1035x5
675x15RP
Barbell rows
455x5 495x4 495x4 405x16RP
Seated hammers
100s x 6 100s x 6 100s x 6
Ez bar curls
115x20RP
HKBs
100s x 6 105s x 6 115s x 6
Pushdowns
140x25RP
***deads went well tonite. Focused on keeping the chest up and back arched and everything moved faster...even the 545 for 2 on the last set. They were very strong. Was able to throw on 1035 on shrugs and i will be doing them next week. They were fun. Rows are goin up. I will be staying at 495 next week as well. Finshed up with some bi and tri work and was out. I got vid but it will be up later. Been a stressful day for me and its supposed to be my off day....
I took it out on the iron,
TB
225x3 315x2 405x2
520x5 410x5 465x3 545x2
Barbell shrugs
585x3 765x3 855x3 1035x4 1035x4 1035x5
675x15RP
Barbell rows
455x5 495x4 495x4 405x16RP
Seated hammers
100s x 6 100s x 6 100s x 6
Ez bar curls
115x20RP
HKBs
100s x 6 105s x 6 115s x 6
Pushdowns
140x25RP
***deads went well tonite. Focused on keeping the chest up and back arched and everything moved faster...even the 545 for 2 on the last set. They were very strong. Was able to throw on 1035 on shrugs and i will be doing them next week. They were fun. Rows are goin up. I will be staying at 495 next week as well. Finshed up with some bi and tri work and was out. I got vid but it will be up later. Been a stressful day for me and its supposed to be my off day....
I took it out on the iron,
TB
Published with Blogger-droid v1.6.5
Dec 2, 2010
few notes...
goin into next week of training there a few things i need to make note of doing starting next week
squat
- gotta stay upright on them but having the chest up. i've done this before in gear and now gotta focus on it more
- will be adding in FLB(front low box) squats in place of leg press til my issue on squats is fixed. will still do leg extensions
- will continue to do ab work 3 days a week. that has been paying off
bench
- me and BJ will be goin into our speed week and will be using a mini around our wrist when we bench
- going to focus more on finding a stable leg position on bench. meaning i should have no leg movement during the bench. BJ was really good on this now. now its my turn.
- will focus on squeezing the bar more and keepin the lats flexed. my upper back is sore tonite and so is BJ's...we did something right on bench.
dead
- like the squat, continue to throw the chest up on sumo deads
- spread the knees
i picked up two vids on youtube that i'm goin to be watching back and forth TIL i get this shit right...
if you guys can think of anything you've seen in my vids, drop me a line...
TB
squat
- gotta stay upright on them but having the chest up. i've done this before in gear and now gotta focus on it more
- will be adding in FLB(front low box) squats in place of leg press til my issue on squats is fixed. will still do leg extensions
- will continue to do ab work 3 days a week. that has been paying off
bench
- me and BJ will be goin into our speed week and will be using a mini around our wrist when we bench
- going to focus more on finding a stable leg position on bench. meaning i should have no leg movement during the bench. BJ was really good on this now. now its my turn.
- will focus on squeezing the bar more and keepin the lats flexed. my upper back is sore tonite and so is BJ's...we did something right on bench.
dead
- like the squat, continue to throw the chest up on sumo deads
- spread the knees
i picked up two vids on youtube that i'm goin to be watching back and forth TIL i get this shit right...
if you guys can think of anything you've seen in my vids, drop me a line...
TB
Dec 1, 2010
cHaOs513 bench session
raw bench
135x20 225x20 315x6
425x4 425x2 380x3 405x3 460x1(strong!)
incline machine bench
365x5 405x4 315x18RP
floor flyes
50x5-55x5-60x5-65x5-70x5
60x18RP
standing militaries
135x6 185x3 225x1
275x2 210x5 245x3 285x0-1
front laterals
105x5 105x4 105x4
side laterals
60x19RP
rocky abs for 3 sets of 10
***tonite was a kickass session even though my head felt like it was underwater..lol. 425 for 4 and then did again cause BJ got me fired up after doin 330 for 6 i did again for 2 reps and they were faster 4 rep set which means i need to get my setup a lot tighter and bring down the weights abit on this and check my ego. then worked up to 460 for 1 and BJ got 405 for 1 the same way i got my 460...it was strong but not easy. 2 weeks ago, he could barely get 405 and he got it on his own tonite for a strong single. changed up the accy movement and did some smith machine inclines for some direct upper chest work and i worked up to 405 for 4 and BJ did 365 for 4 on his last set....dropped weight and did our RP sets which killed us both. then did floor flyes working up to 70s and then doin 60s where BJ busted out 22 reps nonstop which means more weight next time for the both of us...i did 18RP. he's pushing me big time and i fuckin love it. did our standing militaries...my max set was 275 for 2 and my last set was 285 for 1 after missing it..BJ did 225 for 1 and then on his last set did 235 for 1 easy. WTF right. keep in mind we work down and back up which throws the body out of balance, you use more explosive strength, and your pre-exhausted. then went to some front laterals. worked them heavy again since they moved my bench up big time and did 3 sets with 105s and then did side laterals with 60s for 18RP reps. felt awesome training tonite but we also felt like we are gettin strong as hell too!
onward to deads,
TB
135x20 225x20 315x6
425x4 425x2 380x3 405x3 460x1(strong!)
incline machine bench
365x5 405x4 315x18RP
floor flyes
50x5-55x5-60x5-65x5-70x5
60x18RP
standing militaries
135x6 185x3 225x1
275x2 210x5 245x3 285x0-1
front laterals
105x5 105x4 105x4
side laterals
60x19RP
rocky abs for 3 sets of 10
***tonite was a kickass session even though my head felt like it was underwater..lol. 425 for 4 and then did again cause BJ got me fired up after doin 330 for 6 i did again for 2 reps and they were faster 4 rep set which means i need to get my setup a lot tighter and bring down the weights abit on this and check my ego. then worked up to 460 for 1 and BJ got 405 for 1 the same way i got my 460...it was strong but not easy. 2 weeks ago, he could barely get 405 and he got it on his own tonite for a strong single. changed up the accy movement and did some smith machine inclines for some direct upper chest work and i worked up to 405 for 4 and BJ did 365 for 4 on his last set....dropped weight and did our RP sets which killed us both. then did floor flyes working up to 70s and then doin 60s where BJ busted out 22 reps nonstop which means more weight next time for the both of us...i did 18RP. he's pushing me big time and i fuckin love it. did our standing militaries...my max set was 275 for 2 and my last set was 285 for 1 after missing it..BJ did 225 for 1 and then on his last set did 235 for 1 easy. WTF right. keep in mind we work down and back up which throws the body out of balance, you use more explosive strength, and your pre-exhausted. then went to some front laterals. worked them heavy again since they moved my bench up big time and did 3 sets with 105s and then did side laterals with 60s for 18RP reps. felt awesome training tonite but we also felt like we are gettin strong as hell too!
onward to deads,
TB
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