Jul 3, 2011
Jun 22, 2011
chaos513 oldschool week 2- squats
raw band squats(+210)
135x3
225x1
315x5x1
raw squats
405x3x5
405x9
leg press
360x23
1000x8
1000x18
1000x7
leg extensions
170x20
190x10
210x30
210x2x10
250x28
ham killers
3 sets of 5 with bodyweight
seated calf raises
230x30
250x2x10
270x20
270x2x10
310x24
***glad deload is over. had to modify my squat stance a bit to go more narrow for the time being but it worked very well...was still able to go deep and more quad squatter now too. switchin from power reps to HIT and back defintely shocked the quads on leg press but will do more next week...
<iframe width="425" height="349" src="http://www.youtube.com/embed/eKTxYVA6-0g" frameborder="0" allowfullscreen></iframe>
hunger...u haven't seen shit yet
TB
135x3
225x1
315x5x1
raw squats
405x3x5
405x9
leg press
360x23
1000x8
1000x18
1000x7
leg extensions
170x20
190x10
210x30
210x2x10
250x28
ham killers
3 sets of 5 with bodyweight
seated calf raises
230x30
250x2x10
270x20
270x2x10
310x24
***glad deload is over. had to modify my squat stance a bit to go more narrow for the time being but it worked very well...was still able to go deep and more quad squatter now too. switchin from power reps to HIT and back defintely shocked the quads on leg press but will do more next week...
<iframe width="425" height="349" src="http://www.youtube.com/embed/eKTxYVA6-0g" frameborder="0" allowfullscreen></iframe>
hunger...u haven't seen shit yet
TB
Jun 20, 2011
new training cycle
been training hard after my meet that led to some "issues" that came up but now that i'm 100% again i can start training for my meet in october. its a 8 week rotation on the big 3....still doin the same stuff...the combo of doug young, dorian yates, ed coan, and branch warren and some new stuff as well. i'm even hungrier than before. there are some methods that i'm goin to use during this cycle so i don't go all over the place and go crazy though if anything new comes up i defintely will let u guys in on it for sure...first, the methods of chaos have evolved...or rather mutated...here goes
chaos HIT
- first set is a set of 20+ reps...done normal and to get the blood goin. 2nd set is done to failure using HIT...3rd set is a repout with either the same weight or slightly less(more challenging to use the same weight)...4th set is goin to HIT failure again with a weight more than what u used on the 2nd set. the last set is done DC style...with the same weight only.
F5 method
- this is doin 5 sets of a mininum of 5 reps. overshoot each set. the cadences change from set to set...1 set is done explosively...set 2 HIT...and then alternate...rest is MAXIMUM of 30 sec...weight increases each set...
10-5-10
- this is done doin 10 sets of 5 with 5 sec rest between set with HIT style...slow and controlled..towards the last 3...these become a bitch!!
blast doubles/DC
- this is done with starting wtih 5-6 sets of 2 reps...30 sec rest between sets...then with a 60 sec rest...do 15+ rest pause reps with 15 breaths between pauses...DC style
chaotic volume blast
-2x10; 1x30; 2x10; 1x30; 2x10; 1x30. OR
2x5; 1x10; 2x5; 1x10; 2x5; 1x10
the goal is to do 6 sets of 10 and 3 sets of 30 total.
with every set u progress up in weight til u cannot to
a set of 10 and 30 anymore
progress up in weight every set
Stop once you cannot complete 10 reps with the weight you choose.
For example, if you completed 5 sets of 10 reps but on the 6th set
you only got 8 reps, then your volume blast is done.
bulgarian 513 loading
**i had been doin this for years but now i know why it works. who would know better to be strong badasses other than the bulgarians right. this method can be applied to the BIG 3 AND is based on a max you can do THAT DAY.
first- you do 2-3 sets of 5 reps progressing up in weight
2nd- you do 1-2 sets of 1 rep progressing up in weight
3rd- you do 2-3 sets of 3 reps progressing BACK up in weight...
4th- you do 1-2 sets of 1 rep progressing up a weight heavier than your first 1RM max done earlier
now for the training cycles...first the squat...
week 1- band squats- 5 singles or more....4 sets of 5+ w/o bands
week 2- high singles(min of 10 singles)
week 3- partial squats/ reverse band squats/ partial front squats...5 singles or more....bulgarian 513 raw
week 4- high doubles(min of 5 doubles)
week 5- band box squats up to triples/ 4 sets of 3+ w/o bands/box
week 6- high singles(min of 10 singles)/partial or reverse band movement...5 doubles
week 7- bulgarian 513 raw/ partial or reverse band movement...min of 5 doubles
week 8- deload
bench
week 1- 4x5+/5 singles or more
week 2- HIGH doubles
week 3- 5 singles or more/ 4 sets of 5+
week 4- reverse band/partial movement- 5 singles...high singles raw
week 5- 5 singles/ 4 set of 3+
week 6- HIGH doubles
week 7- reverse band/partial movement- 5 singles....4 sets of 3+ raw
week 8- deload
dead
week 1- speed deads with 405 and 495
week 2- deficit deads...min of 10 singles
week 3- speed deads w/ 405-495-585
week 4- band deads...min of 5 doubles...speed deads with 495
week 5- high doubles
week 6- reverse band/partial movement...5 singles min...speed deads
week 7- deficit deads...min of 5 singles...speed deads
week 8- deload
here are some oldies that are still goin to pop up here and there...
- overkill method
this is doin a set of 5+ reps(goin over 5 reps) and following it up with 2 sets of 10 and then doin a set of 5+ reps again and following it up with 2 sets of 10...and the final set is REST PAUSE FAILURE!! or RPF. the rest between sets is 45-60 sec...the bar weight is juggled throughout the 5 sets total.
SDS (sick-death-suicide) 6-6-6
**THIS ONE IS BAD!! in a good way. the aim of every set is to accomplish the goal of 6+ reps. now you can do this one of two ways
*keeping the weight the same(something that you can do 6-8 reps with) and starting out doin 6+ reps explosive...followed BY 5-10 sec rest and doin 6+ more reps HIT style...FOLLOWED BY another 5-10 sec rest and doin 6+ reps explosively again. here's the DEATH part...do as many rounds as u can til you can't do anymore...that's it!
*keeping the weight juggled...meaning u do the first set(heavy set...a weight u can do 4-6 reps to start with) for 6+ reps HIT style...then followed by the 2nd set after 10-15 sec rest and another set of 6+ reps but with weight lighter than the first set...10-15 rest and then doin a 3rd set HIT style with a weight heavier than the FIRST SET and you take another 10-15 sec rest and perform THEN you peform a set of failure forced reps... you do this combo til you can't do anymore...
***its important to do fasica stretching between the 3 sets each...***
six feet under method
you do 6 sets total. the first 3 are done heavy-light-heavy...and the cadence is HIT-explosive-HIT...they are done back to back. then the next 6 sets are done light-heavy-light and the cadence is explosive-HIT-explosive...and they also done back to back...
as i get closer to the meet...i will be doin bill kazmaier's bench program and seein how it goes. this was the one bench program nick winters never got to try but he sent to me years before to put into paper...that or the gillespie routine...we'll see. here's the kaz's program below...
lookin foward to tearing 2200 raw a new fuckin ass!!
TB
chaos HIT
- first set is a set of 20+ reps...done normal and to get the blood goin. 2nd set is done to failure using HIT...3rd set is a repout with either the same weight or slightly less(more challenging to use the same weight)...4th set is goin to HIT failure again with a weight more than what u used on the 2nd set. the last set is done DC style...with the same weight only.
F5 method
- this is doin 5 sets of a mininum of 5 reps. overshoot each set. the cadences change from set to set...1 set is done explosively...set 2 HIT...and then alternate...rest is MAXIMUM of 30 sec...weight increases each set...
10-5-10
- this is done doin 10 sets of 5 with 5 sec rest between set with HIT style...slow and controlled..towards the last 3...these become a bitch!!
blast doubles/DC
- this is done with starting wtih 5-6 sets of 2 reps...30 sec rest between sets...then with a 60 sec rest...do 15+ rest pause reps with 15 breaths between pauses...DC style
suicide 20s
-this is taking 3 movements in the same bodypart and doin a MININUM of 20 reps. you always overshoot if u can...and then doin 3 rounds of this. wait 60 sec between rounds. also...you increase the weight each round...keep it the same when your reps drop below 20...stretching between sets
mod fst-7
- this is a mod of the fst-7. the 1st set is a repout...weight goes up...2nd and 3rd sets are done 2 sets of 10...weight goes up...4th set is a repout...weight goes up...5th and 6th sets are done to 2 sets of 12...weight goes up...final set is a repout. i've gotten soo much from this method and modifying it a bit in my last training cycle that its a keeper but alternating this between the suicide 20s is great to keep things interesting...stretch between sets as well.
chaotic volume blast
-2x10; 1x30; 2x10; 1x30; 2x10; 1x30. OR
2x5; 1x10; 2x5; 1x10; 2x5; 1x10
the goal is to do 6 sets of 10 and 3 sets of 30 total.
with every set u progress up in weight til u cannot to
a set of 10 and 30 anymore
progress up in weight every set
Stop once you cannot complete 10 reps with the weight you choose.
For example, if you completed 5 sets of 10 reps but on the 6th set
you only got 8 reps, then your volume blast is done.
bulgarian 513 loading
**i had been doin this for years but now i know why it works. who would know better to be strong badasses other than the bulgarians right. this method can be applied to the BIG 3 AND is based on a max you can do THAT DAY.
first- you do 2-3 sets of 5 reps progressing up in weight
2nd- you do 1-2 sets of 1 rep progressing up in weight
3rd- you do 2-3 sets of 3 reps progressing BACK up in weight...
4th- you do 1-2 sets of 1 rep progressing up a weight heavier than your first 1RM max done earlier
now for the training cycles...first the squat...
week 1- band squats- 5 singles or more....4 sets of 5+ w/o bands
week 2- high singles(min of 10 singles)
week 3- partial squats/ reverse band squats/ partial front squats...5 singles or more....bulgarian 513 raw
week 4- high doubles(min of 5 doubles)
week 5- band box squats up to triples/ 4 sets of 3+ w/o bands/box
week 6- high singles(min of 10 singles)/partial or reverse band movement...5 doubles
week 7- bulgarian 513 raw/ partial or reverse band movement...min of 5 doubles
week 8- deload
bench
week 1- 4x5+/5 singles or more
week 2- HIGH doubles
week 3- 5 singles or more/ 4 sets of 5+
week 4- reverse band/partial movement- 5 singles...high singles raw
week 5- 5 singles/ 4 set of 3+
week 6- HIGH doubles
week 7- reverse band/partial movement- 5 singles....4 sets of 3+ raw
week 8- deload
dead
week 1- speed deads with 405 and 495
week 2- deficit deads...min of 10 singles
week 3- speed deads w/ 405-495-585
week 4- band deads...min of 5 doubles...speed deads with 495
week 5- high doubles
week 6- reverse band/partial movement...5 singles min...speed deads
week 7- deficit deads...min of 5 singles...speed deads
week 8- deload
here are some oldies that are still goin to pop up here and there...
- overkill method
this is doin a set of 5+ reps(goin over 5 reps) and following it up with 2 sets of 10 and then doin a set of 5+ reps again and following it up with 2 sets of 10...and the final set is REST PAUSE FAILURE!! or RPF. the rest between sets is 45-60 sec...the bar weight is juggled throughout the 5 sets total.
SDS (sick-death-suicide) 6-6-6
**THIS ONE IS BAD!! in a good way. the aim of every set is to accomplish the goal of 6+ reps. now you can do this one of two ways
*keeping the weight the same(something that you can do 6-8 reps with) and starting out doin 6+ reps explosive...followed BY 5-10 sec rest and doin 6+ more reps HIT style...FOLLOWED BY another 5-10 sec rest and doin 6+ reps explosively again. here's the DEATH part...do as many rounds as u can til you can't do anymore...that's it!
*keeping the weight juggled...meaning u do the first set(heavy set...a weight u can do 4-6 reps to start with) for 6+ reps HIT style...then followed by the 2nd set after 10-15 sec rest and another set of 6+ reps but with weight lighter than the first set...10-15 rest and then doin a 3rd set HIT style with a weight heavier than the FIRST SET and you take another 10-15 sec rest and perform THEN you peform a set of failure forced reps... you do this combo til you can't do anymore...
***its important to do fasica stretching between the 3 sets each...***
six feet under method
you do 6 sets total. the first 3 are done heavy-light-heavy...and the cadence is HIT-explosive-HIT...they are done back to back. then the next 6 sets are done light-heavy-light and the cadence is explosive-HIT-explosive...and they also done back to back...
as i get closer to the meet...i will be doin bill kazmaier's bench program and seein how it goes. this was the one bench program nick winters never got to try but he sent to me years before to put into paper...that or the gillespie routine...we'll see. here's the kaz's program below...
lookin foward to tearing 2200 raw a new fuckin ass!!
Jun 10, 2011
Jun 9, 2011
Jun 8, 2011
Jun 7, 2011
Jun 6, 2011
Jun 1, 2011
May 31, 2011
May 29, 2011
chaos oldschool week 2
chaos oldschool week 2- squats
raw squats
135x10 225x5 315x3 405x1 500x5x1 500x8
reverse band squats
500x2 585x1 675x1 805x1
leg press
900x15 1080x2-2-3-3-3-5 810x28RP
leg extensions
18Px40 20Px5x12 23Px30
bw GHRs
5 sets of 5
seated calf raises
3Px30 4Px5x12 5Px15
chaos oldschool week 2- bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1 405x1
500x4x1 500x5x1 500x3x1
incline hammer(HIT)
4P/4x5 4P+25/5
pec deck
180x30 195x5x10 210x40
push presses
135x10 135x12 225x6 275x1
315x1-1 315x4x2 315x2x2 225x11
BTN hammer strength(HIT)
270x5x5
machine laterals
12px30 13px5x10 14px25
overhead extensions
60x30 70x5x12 80x22
diamond pushups
bw/18
chaos513 oldschool week 2- dead
raw deads
495x5x1 495x5x1
barbell shrugs
495x130 855x30 765x50 945x33
barbell rows
315x20 405x20 635x2x2 635x3x3 635x7
meadow rows
360x3x3
rope rows
18px30 10px5x10 12px25
barbell curls
135x10 225x10 315x3x3 315x2x4 315x10
hammer preachers
2px20 2p+25x5x10 3px18
CG pin floor presses
315x5x2 315x3
overhead rope extensions
70x30 80x5x12 90x18
***great stuff this week. squat day was exactly what i wanted out of a session. it was a bit crazy than normal but i liked it. defintely goin to get stronger and bigger from that and that will be in the rotation in future weeks for sure. benchin 500 for as many sets as i did was the most i've done to date. even though the weight was slowing up..i still was able to bench it. NO MORE MISSIN 500!! i threw in triceps on dead day and it seems to be more effective than having it on bench day. gettin hungrier every week and i'm lovin it...
rollin like a freight train...
TB
raw squats
135x10 225x5 315x3 405x1 500x5x1 500x8
reverse band squats
500x2 585x1 675x1 805x1
leg press
900x15 1080x2-2-3-3-3-5 810x28RP
leg extensions
18Px40 20Px5x12 23Px30
bw GHRs
5 sets of 5
seated calf raises
3Px30 4Px5x12 5Px15
chaos oldschool week 2- bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1 405x1
500x4x1 500x5x1 500x3x1
incline hammer(HIT)
4P/4x5 4P+25/5
pec deck
180x30 195x5x10 210x40
push presses
135x10 135x12 225x6 275x1
315x1-1 315x4x2 315x2x2 225x11
BTN hammer strength(HIT)
270x5x5
machine laterals
12px30 13px5x10 14px25
overhead extensions
60x30 70x5x12 80x22
diamond pushups
bw/18
chaos513 oldschool week 2- dead
raw deads
495x5x1 495x5x1
barbell shrugs
495x130 855x30 765x50 945x33
barbell rows
315x20 405x20 635x2x2 635x3x3 635x7
meadow rows
360x3x3
rope rows
18px30 10px5x10 12px25
barbell curls
135x10 225x10 315x3x3 315x2x4 315x10
hammer preachers
2px20 2p+25x5x10 3px18
CG pin floor presses
315x5x2 315x3
overhead rope extensions
70x30 80x5x12 90x18
***great stuff this week. squat day was exactly what i wanted out of a session. it was a bit crazy than normal but i liked it. defintely goin to get stronger and bigger from that and that will be in the rotation in future weeks for sure. benchin 500 for as many sets as i did was the most i've done to date. even though the weight was slowing up..i still was able to bench it. NO MORE MISSIN 500!! i threw in triceps on dead day and it seems to be more effective than having it on bench day. gettin hungrier every week and i'm lovin it...
rollin like a freight train...
TB
May 27, 2011
May 21, 2011
May 17, 2011
chaos513 oldschool week 1- meet results
chaos513 oldschool week 1- squats
raw squats
135x10 225x5 315x2x3 405x6x1 315x2x5 405x4x1 495x3
leg press
6px24 6px25 11px2-2-3-2-5 7p/24RP
leg extensions(plate loaded)
2px36 3px12 4px4x12 5px35
one leg curls
50x4x10
seated calf raises
4px4x3 6px3 3px24 4px18 2px35 5px12 3px33
chaos513 oldschool week 1- bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1
405x10x1 405x5x1 405x5x1
incline bench
225x23 225x26 315x2x2 315x3x3 315x4 335x18RP
pec dec
165x43 180x5x12 195x15
seated militaries
225x22 225x21 315x3x2 315x3x3 275x19RP
seated side laterals
55x15 45x5x10 65x12
floor skullcrushers
135x20 225x3x3
pushdowns
8px20 10px5x12 12px15
chaos513 oldschool week 1- deads
speed deads w/o belt
315x3x1 405x4x1 495x4x1
barbell shrugs
855x30 765x40 945x33
barbell rows
315x22 405x22 585x4x3 585x5 585x8
one arm machine rows
275x5x5(5 sec rest...HIT reps)
crufix pulldowns
14px20 16px5x12 18px20
barbell curls
225x6 315x6x3
ez bar curls
115/5x5
machine curls
5px20 7px5x10 9px12
***first off...meet went well BUT didn't get what i wanted. wanted 2k total...got 1970. fucked up on bench...used a close-grip with 500. went back into the warmup room later and skull fucked it which pissed me off even more. now i want 2100. 750 on squats was deep and easy and 765 on deads was fast and easy. got first place and best lifter...but no 2k total...so i'm not satisfied. training for a meet in october in texas. this week was me gettin recovered and me experimenting with some new methods. the meet didn't take it out of me believe it or not...i train at a high volume so meet day wouldn't exhaust me...does chaos training work? yes! does goin back to oldschool powerlifting work? yes. now i'm hungrier than ever for a 2100k total. 800 squat...530 bench...800 dead...nuff said. i do apologize for the delay here...next week...
i return to hell,
TB
raw squats
135x10 225x5 315x2x3 405x6x1 315x2x5 405x4x1 495x3
leg press
6px24 6px25 11px2-2-3-2-5 7p/24RP
leg extensions(plate loaded)
2px36 3px12 4px4x12 5px35
one leg curls
50x4x10
seated calf raises
4px4x3 6px3 3px24 4px18 2px35 5px12 3px33
chaos513 oldschool week 1- bench
raw bench
135x12 135x10 225x8 225x6 315x3 315x1
405x10x1 405x5x1 405x5x1
incline bench
225x23 225x26 315x2x2 315x3x3 315x4 335x18RP
pec dec
165x43 180x5x12 195x15
seated militaries
225x22 225x21 315x3x2 315x3x3 275x19RP
seated side laterals
55x15 45x5x10 65x12
floor skullcrushers
135x20 225x3x3
pushdowns
8px20 10px5x12 12px15
chaos513 oldschool week 1- deads
speed deads w/o belt
315x3x1 405x4x1 495x4x1
barbell shrugs
855x30 765x40 945x33
barbell rows
315x22 405x22 585x4x3 585x5 585x8
one arm machine rows
275x5x5(5 sec rest...HIT reps)
crufix pulldowns
14px20 16px5x12 18px20
barbell curls
225x6 315x6x3
ez bar curls
115/5x5
machine curls
5px20 7px5x10 9px12
***first off...meet went well BUT didn't get what i wanted. wanted 2k total...got 1970. fucked up on bench...used a close-grip with 500. went back into the warmup room later and skull fucked it which pissed me off even more. now i want 2100. 750 on squats was deep and easy and 765 on deads was fast and easy. got first place and best lifter...but no 2k total...so i'm not satisfied. training for a meet in october in texas. this week was me gettin recovered and me experimenting with some new methods. the meet didn't take it out of me believe it or not...i train at a high volume so meet day wouldn't exhaust me...does chaos training work? yes! does goin back to oldschool powerlifting work? yes. now i'm hungrier than ever for a 2100k total. 800 squat...530 bench...800 dead...nuff said. i do apologize for the delay here...next week...
i return to hell,
TB
May 15, 2011
May 11, 2011
May 10, 2011
May 9, 2011
cHaOs513 oldschool- 2011 SPF mayfest
totaled 1970...750 squat...455 bench...765 dead..i was pissed about missing 500 so I went to warmup room and murdered it...strength wasn't an issue..just used close grip with 455 by accident...30lbs off my mark. an 800 squat and dead are pending as well as a 500+ raw..this only made me hungrier...got first and best lifter...but not enough...vids coming soon...squats were deep and held each dead at lock for 2 seconds..larry baker earned his nickname today...THE BISON...700 squat..missed 750 on tech..400 on bench and 700 on deads..me and bison had the fastest and biggest deads..the fastest and biggest squats...and the biggest raw totals out of the meet...jason
brooks did a speed dead with 505..squatted 405 and benched 275.
all three cannibals walked out with trophies but walked out hungrier
than ever!!! WE BANG WEIGHTS...STACK PLATES..CAUSE DOING IT BIG AND NASTY IS HOW CANNIBALS FUCKIN ROLL...AND WERE HUNGRY!!
TB
May 8, 2011
May 5, 2011
May 3, 2011
Apr 29, 2011
Apr 27, 2011
Apr 26, 2011
Apr 24, 2011
cHaOs513 oldschool- week 8 deads/ week 9 squat & bench
cHaOs513 oldschool week 8 deads
speed deads beltless- 405/4x1 495/4x1
barbell shrugs- 1035x30 855x51 945x28
barbell rows- 545x9 585x8 635x7 675x12
chuck v rows- 16Px20 17Px5x10 18Px17
barbell curls- 135x10 225x6 275x3 315x2 365x2x2 225x7 185x10 225x6 185x12 135x8 185x8
machine arm curls- 6Px20 8Px5x10 10Px15
cHaOs513 oldschool week 9 squats
speed oly squats- 225x2x3 315x1 405x2x1 405x2x2 315x2x5 500x3 405x2x5
squat press- 3Px10 4Px10 5Px7 6Px8 7Px6 8Px10
leg extensions- 18Px28 20Px5x10 22Px24
ham curls- bw-6x3
standing calf raises- 13Px13 15Px20 17Px12 19Px18
cHaOs513 oldschool week 9 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x5 425x4 445x5 380x13
db inclines- 150x8 150x9 150x8
hs iso press- 2Px10 3Px6 3P+25x3 4Px18
pec deck- 120x30 150x5x12 165x30
db shoulder presses- 85x10 95x10 105x7 115x13
db front laterals- 150x2x3
smith upright rows- 135x25 185x5x12 205x25
cg floor presses- 315x6 315x8 315x8 365x1 405x2 405x2
overhead cable extensions- 50x30 60x5x12 70x24
***training went great this week...everything was moving fast and still gettin stronger this close to a meet i'm so fuckin excited. next is dialing in openers...weights get back down this week in preparation for this meet but keeping the reps up and intensity up as well. squats this week were deep and fast. bench was very strong and i'm so glad that i went back to my old setup on the bench and pull beltless this week with speed on deads. bw is around 330...
still goin stronger...
TB
speed deads beltless- 405/4x1 495/4x1
barbell shrugs- 1035x30 855x51 945x28
barbell rows- 545x9 585x8 635x7 675x12
chuck v rows- 16Px20 17Px5x10 18Px17
barbell curls- 135x10 225x6 275x3 315x2 365x2x2 225x7 185x10 225x6 185x12 135x8 185x8
machine arm curls- 6Px20 8Px5x10 10Px15
cHaOs513 oldschool week 9 squats
speed oly squats- 225x2x3 315x1 405x2x1 405x2x2 315x2x5 500x3 405x2x5
squat press- 3Px10 4Px10 5Px7 6Px8 7Px6 8Px10
leg extensions- 18Px28 20Px5x10 22Px24
ham curls- bw-6x3
standing calf raises- 13Px13 15Px20 17Px12 19Px18
cHaOs513 oldschool week 9 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x5 425x4 445x5 380x13
db inclines- 150x8 150x9 150x8
hs iso press- 2Px10 3Px6 3P+25x3 4Px18
pec deck- 120x30 150x5x12 165x30
db shoulder presses- 85x10 95x10 105x7 115x13
db front laterals- 150x2x3
smith upright rows- 135x25 185x5x12 205x25
cg floor presses- 315x6 315x8 315x8 365x1 405x2 405x2
overhead cable extensions- 50x30 60x5x12 70x24
***training went great this week...everything was moving fast and still gettin stronger this close to a meet i'm so fuckin excited. next is dialing in openers...weights get back down this week in preparation for this meet but keeping the reps up and intensity up as well. squats this week were deep and fast. bench was very strong and i'm so glad that i went back to my old setup on the bench and pull beltless this week with speed on deads. bw is around 330...
still goin stronger...
TB
Apr 22, 2011
Apr 20, 2011
Apr 18, 2011
Apr 16, 2011
cHaOs513 oldschool- week 7 deads/ week 8 squat & bench
chaos513 oldschool week 7 deads
speed deads- 495x6x1 585x3x1
barbell shrugs- 1035x21 855x38 945x27
barbell rows- 545x7 585x8 635x6 675x9 495x17RP
CV rows- 14px20 16px5x10 18px17
barbell curls- 135x10 225x3 275x2 315x2 355x2 355x2 135x8 185x10 225x6 275x6
machine curls- 90x28 110x5x10 130x11
chaos513 oldschool week 8 squats
raw squats with +200 in bands- 135x5 225x5 315x1 405x1 315x3 365x3 505x1 315x5
raw squats w/o bands- 225x10 315x10
hack squat press- 360x8 270x15 360x7 180x25 360x7 180x25
leg extensions- 18px24 20px5x10 22px22
modified GHR- bwx6x3
standing calf raises- 17px8 15px25 17px6 13px33 15px7 13px22
chaos513 oldschool week 8 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 425x3 440x3 460x2 485x1 405x6 405x10
smith incline- 365x5 315x10 365x5 315x15 225x10 315x10
incline db flies- 120x6 105x7 120x3 105x6 90x3 105x3
wide-chest hammer- 180x25 270x5x10 360x25
smith front militaries- 135x10 225x6 315x3 405x1 455x1 225x10 275x6 185x8 315x3 275x2
db rear laterals- 55x23 60x5x10 70x14
cg floor presses- 225x20 315x10 275x15 365x5
overhead extensions- 50x23 55x2x10 60x3x10 65x20
***training is picking up speed but its coming close to finally returning to the platform..i can't fuckin weight. bench was faster this week as well as deads and squats were deeper this week. even though all of this would make most people comfortable...this just makes me hungrier than ever. chaos training has been working very well. goin solo again for now. gotta focus on these next few weeks of training and the last week of this month will be focused on gettin openers for this meet. i'm goin to open with 650 on squats(w/ wraps), 455 on bench and 650 on deads. i'm really excited more than ever...below here is a progress from january to now...6 months total on chaos training...
old school/chaos training...only way to bust ass,
TB
speed deads- 495x6x1 585x3x1
barbell shrugs- 1035x21 855x38 945x27
barbell rows- 545x7 585x8 635x6 675x9 495x17RP
CV rows- 14px20 16px5x10 18px17
barbell curls- 135x10 225x3 275x2 315x2 355x2 355x2 135x8 185x10 225x6 275x6
machine curls- 90x28 110x5x10 130x11
chaos513 oldschool week 8 squats
raw squats with +200 in bands- 135x5 225x5 315x1 405x1 315x3 365x3 505x1 315x5
raw squats w/o bands- 225x10 315x10
hack squat press- 360x8 270x15 360x7 180x25 360x7 180x25
leg extensions- 18px24 20px5x10 22px22
modified GHR- bwx6x3
standing calf raises- 17px8 15px25 17px6 13px33 15px7 13px22
chaos513 oldschool week 8 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 425x3 440x3 460x2 485x1 405x6 405x10
smith incline- 365x5 315x10 365x5 315x15 225x10 315x10
incline db flies- 120x6 105x7 120x3 105x6 90x3 105x3
wide-chest hammer- 180x25 270x5x10 360x25
smith front militaries- 135x10 225x6 315x3 405x1 455x1 225x10 275x6 185x8 315x3 275x2
db rear laterals- 55x23 60x5x10 70x14
cg floor presses- 225x20 315x10 275x15 365x5
overhead extensions- 50x23 55x2x10 60x3x10 65x20
***training is picking up speed but its coming close to finally returning to the platform..i can't fuckin weight. bench was faster this week as well as deads and squats were deeper this week. even though all of this would make most people comfortable...this just makes me hungrier than ever. chaos training has been working very well. goin solo again for now. gotta focus on these next few weeks of training and the last week of this month will be focused on gettin openers for this meet. i'm goin to open with 650 on squats(w/ wraps), 455 on bench and 650 on deads. i'm really excited more than ever...below here is a progress from january to now...6 months total on chaos training...
old school/chaos training...only way to bust ass,
TB
Apr 15, 2011
Apr 12, 2011
Apr 11, 2011
in blackest hunger...
"YOU DON'T HAVE A CHANCE IN HELL...YOUR A FUCKIN JOKE...I WISH YOU LUCK...YOU WILL NEED IT"
think about those words as u read this....
let me let u in on somethin...
i'm not a stereotype. i choose not to be what others want me to be or expect me to be. i choose to be something more than that...something that doesn't have a name for yet...to do things that doesn't have a name...to be something beyond what people see me as...a monster..
my hunger has driven me to do things i thought wouldn't be possible. this hunger can make a man into a beast and then evolve into a monster. its only impossible to do what i do if you don't have the hunger to do it...
let me ask u this...and see if you have it....the hunger
...when a good session isn't enough knowin your competition has had 2 of them
...when doin the same weight isn't enough knowin you can be stronger
...when you want that last rep because u need it...you need to evolve
...when doin crazy shit is the only way to show how bad u want something
...when doin a bad session just pisses u off to put yourself thru hell for bein fuckin weak
...when bein beaten in battle drives u insane...so insane that u put yourself thru constant hell
...when it just isn't fuckin enough and you want more...not even winning is enough...
what fuels this hunger? your voices. others voices. your voices in your head are voices of others...they doubt you. they hate on you. they mock you. each session it like the demons in hell are mockin you...hating on you...doubting you...it turns what was once negative into positive RAGE. your focus becomes razor sharp. hell is within your eyes. words only serve to fuel u even more...pushing your hunger much more. what does it fuckin feel like to have someone tell you "you don't have a chance in hell"...does it make your hand shake? does it make u want to rip cords and bash down walls? does it want to make u ROAR a mighty roar...so loud that it even causes blackouts? it should...or u aren't fuckin alive...
this hunger isn't something u find...it finds u. remove everything in your life...money, cars, success, reputation, "status", etc...what do u have left? HUNGER.
then u develop this:
PRIMAL RESOLVE===>>"killer instinct combined with the violent intentions to become the strongest when being strong and the hunger to do so is all you have left"
ALL U HAVE LEFT? think about that. when bein bigger and stronger...when still becoming that freak...that monster...you see in your vision is all you want to do is still left...that's where hunger is born...but you become possessed by it. you want it bad and you willing to do whatever it fuckin takes...to do it...if it means riding your ass into hell and taking on the devil himself...one on one...so be it.
gettin that hunger is something that possesses you from day one. in blackest hunger you create your own hell that you live in...breathe in...to where everything u do is BEYOND the breaking point of most mortals. when you do things that aren't normal or natural...but you find is neccessary at the demands of your hunger. when u fuckin train, eat, and sleep it. its all you think about. you become a machine of pure rage...driven to forge yourself into a different bein everytime you set foot into your own hell...most would burn in but not you. your hunger won't allow weakness. your hunger won't allow a moment of pussification to set in. when you want it as bad as that fuckin breathe or sip or water..that's hunger. you walk around with hell burning in your eyes. any bein that is stupid enough to step into your path, you willing to destroy them. no questions or second thoughts about it. you do what u fuckin must. u seek a new challenge daily even ones that even push u to your mental breaking point...to the point where your exhausted...your tired...sweat pouring from your body...blood rushing to your head about to explode thru your nose...hands sweating...your mind questioning if you have it in you for one more rep...one more set...then you realize something...
you must. you have to do that one more rep. that one more set. why? not just because your competition is doing two...but because you want that rep..that set bad enough as u want that breathe of air or that drink of water. they aren't pusthing themselves to this point of extremity. you are. why? in blackest hunger...you find hell. its your hunger. it won't allow you to sleep at nite. it fuckin demands this. when seein someone rep your max pisses u off to do the same, it unlocks this hunger. you have the heart to endure the pain. this hunger will make the pain and hell u suffer...enjoyable. you want it that bad that the pain u put yourself thru is something u enjoy and look foward to. you train as if you preparing to face an army...so that when the time comes...no mere mortal man will bring u down. people will fear you. people will hate you...people will even be motivated by you...either way...they will be rundown if they stand in your way...cause all your hunger does is see it as a challenge...an opportunity to get stronger...and it will...BY ANY MEANS!
in blackest hunger, there isn't anything that is impossible...you will do anything and everything to fuel this hunger more cause your possessed by it. that hunger will push u to do crazy shit..doin shit that some believe to be impossible or improbable...winning and losing become nothing to you at this point....for it only burns your hunger brighter than the hottest hell. u see nothing but your vision...your potential. everything else...black. not your heart...but your hunger. you become a chaotic machine of destruction wreaking hell on earth everywhere you go. your hands will bleed. your heart will pound. your shins will bleed. you will feel like vomiting. but you enjoy it...every fuckin bit of it and will do it again...again...again...and again...when will it end? it will never end. this hunger grows with every passing challenge. u won't be satisfied. cause you'll want more. numbers are only stepping stones of progress...numbers are just the amount of hell and pain u suffered and your ability to push it even more. records only just fuel your hunger even more....not even close to satisfying it.
dreams can only be enforced by those who are possesed by the hunger to acheive them and want more. that hunger has to be fueled...either thru pain and hell or thru the voices in your head. yes. it makes us fuckin crazy. so what. being strong and huge isn't supposed to be pretty and nice...its supposed to be nasty and ridiculous..done by those who are possessed by the blackest hunger to raise hell. simple. u won't let anything stop you. this is how u become unstoppable. its your hunger. it doesn't stop. even when u think it does...all it needs is a spark to turn into an inferno. to become unstoppable you have to constantly face the strongest...its not how many battles you won or lost..its how many of them made u hungrier and stronger than the last...thereby your hunger won't stop...u don't become unstoppable...you are the unstoppable force like a tibal wave...a hurricane...or the fires of hell that only hunger to burn more...the hunger won't stop...
think back to the opening statement...and ask if you have that hunger. again...its something that it finds you either when its all you have left or when your surrounded by those who are hungrier than you...then its do or die...you get hungry or you get fuckin eaten. gyms are gladiatorial arenas. they are where the wolves dwell...not the fuckin sheep. they get fucked and eaten cause they are weak. you bleed, sweat and bleed some more. tears won't get u shit but pity and in blackest hunger...pity won't save you from someone elses hell. period. either u fuckin bring hell with you...or you BURN in someone elses...
so ask yourself...ARE U HUNGRY?
TB
think about those words as u read this....
let me let u in on somethin...
i'm not a stereotype. i choose not to be what others want me to be or expect me to be. i choose to be something more than that...something that doesn't have a name for yet...to do things that doesn't have a name...to be something beyond what people see me as...a monster..
my hunger has driven me to do things i thought wouldn't be possible. this hunger can make a man into a beast and then evolve into a monster. its only impossible to do what i do if you don't have the hunger to do it...
let me ask u this...and see if you have it....the hunger
...when a good session isn't enough knowin your competition has had 2 of them
...when doin the same weight isn't enough knowin you can be stronger
...when you want that last rep because u need it...you need to evolve
...when doin crazy shit is the only way to show how bad u want something
...when doin a bad session just pisses u off to put yourself thru hell for bein fuckin weak
...when bein beaten in battle drives u insane...so insane that u put yourself thru constant hell
...when it just isn't fuckin enough and you want more...not even winning is enough...
what fuels this hunger? your voices. others voices. your voices in your head are voices of others...they doubt you. they hate on you. they mock you. each session it like the demons in hell are mockin you...hating on you...doubting you...it turns what was once negative into positive RAGE. your focus becomes razor sharp. hell is within your eyes. words only serve to fuel u even more...pushing your hunger much more. what does it fuckin feel like to have someone tell you "you don't have a chance in hell"...does it make your hand shake? does it make u want to rip cords and bash down walls? does it want to make u ROAR a mighty roar...so loud that it even causes blackouts? it should...or u aren't fuckin alive...
this hunger isn't something u find...it finds u. remove everything in your life...money, cars, success, reputation, "status", etc...what do u have left? HUNGER.
then u develop this:
PRIMAL RESOLVE===>>"killer instinct combined with the violent intentions to become the strongest when being strong and the hunger to do so is all you have left"
ALL U HAVE LEFT? think about that. when bein bigger and stronger...when still becoming that freak...that monster...you see in your vision is all you want to do is still left...that's where hunger is born...but you become possessed by it. you want it bad and you willing to do whatever it fuckin takes...to do it...if it means riding your ass into hell and taking on the devil himself...one on one...so be it.
gettin that hunger is something that possesses you from day one. in blackest hunger you create your own hell that you live in...breathe in...to where everything u do is BEYOND the breaking point of most mortals. when you do things that aren't normal or natural...but you find is neccessary at the demands of your hunger. when u fuckin train, eat, and sleep it. its all you think about. you become a machine of pure rage...driven to forge yourself into a different bein everytime you set foot into your own hell...most would burn in but not you. your hunger won't allow weakness. your hunger won't allow a moment of pussification to set in. when you want it as bad as that fuckin breathe or sip or water..that's hunger. you walk around with hell burning in your eyes. any bein that is stupid enough to step into your path, you willing to destroy them. no questions or second thoughts about it. you do what u fuckin must. u seek a new challenge daily even ones that even push u to your mental breaking point...to the point where your exhausted...your tired...sweat pouring from your body...blood rushing to your head about to explode thru your nose...hands sweating...your mind questioning if you have it in you for one more rep...one more set...then you realize something...
you must. you have to do that one more rep. that one more set. why? not just because your competition is doing two...but because you want that rep..that set bad enough as u want that breathe of air or that drink of water. they aren't pusthing themselves to this point of extremity. you are. why? in blackest hunger...you find hell. its your hunger. it won't allow you to sleep at nite. it fuckin demands this. when seein someone rep your max pisses u off to do the same, it unlocks this hunger. you have the heart to endure the pain. this hunger will make the pain and hell u suffer...enjoyable. you want it that bad that the pain u put yourself thru is something u enjoy and look foward to. you train as if you preparing to face an army...so that when the time comes...no mere mortal man will bring u down. people will fear you. people will hate you...people will even be motivated by you...either way...they will be rundown if they stand in your way...cause all your hunger does is see it as a challenge...an opportunity to get stronger...and it will...BY ANY MEANS!
in blackest hunger, there isn't anything that is impossible...you will do anything and everything to fuel this hunger more cause your possessed by it. that hunger will push u to do crazy shit..doin shit that some believe to be impossible or improbable...winning and losing become nothing to you at this point....for it only burns your hunger brighter than the hottest hell. u see nothing but your vision...your potential. everything else...black. not your heart...but your hunger. you become a chaotic machine of destruction wreaking hell on earth everywhere you go. your hands will bleed. your heart will pound. your shins will bleed. you will feel like vomiting. but you enjoy it...every fuckin bit of it and will do it again...again...again...and again...when will it end? it will never end. this hunger grows with every passing challenge. u won't be satisfied. cause you'll want more. numbers are only stepping stones of progress...numbers are just the amount of hell and pain u suffered and your ability to push it even more. records only just fuel your hunger even more....not even close to satisfying it.
dreams can only be enforced by those who are possesed by the hunger to acheive them and want more. that hunger has to be fueled...either thru pain and hell or thru the voices in your head. yes. it makes us fuckin crazy. so what. being strong and huge isn't supposed to be pretty and nice...its supposed to be nasty and ridiculous..done by those who are possessed by the blackest hunger to raise hell. simple. u won't let anything stop you. this is how u become unstoppable. its your hunger. it doesn't stop. even when u think it does...all it needs is a spark to turn into an inferno. to become unstoppable you have to constantly face the strongest...its not how many battles you won or lost..its how many of them made u hungrier and stronger than the last...thereby your hunger won't stop...u don't become unstoppable...you are the unstoppable force like a tibal wave...a hurricane...or the fires of hell that only hunger to burn more...the hunger won't stop...
think back to the opening statement...and ask if you have that hunger. again...its something that it finds you either when its all you have left or when your surrounded by those who are hungrier than you...then its do or die...you get hungry or you get fuckin eaten. gyms are gladiatorial arenas. they are where the wolves dwell...not the fuckin sheep. they get fucked and eaten cause they are weak. you bleed, sweat and bleed some more. tears won't get u shit but pity and in blackest hunger...pity won't save you from someone elses hell. period. either u fuckin bring hell with you...or you BURN in someone elses...
so ask yourself...ARE U HUNGRY?
TB
Apr 10, 2011
black friday (thy enemy 2011)
fuck you all.
DOUBTERS...HATERS...POSERS....
those who only go to the gym for superficial purposes...your a waste of space...and resources
those who think doin a competition is a fuckin popularity contest...its a competition, you fags not who's the most popular..
those who have the audacity to question someone's heart and hunger based on "how" they train...you guys can go fuck yourself as well...most of which can even fuckin max on the bench what most of my brothers can rep out for 20 plus.
those who have the "god" complex who believe their way is the only way...you bitches can blow me. it must be good to be the strongest guy at your gym...as long as there isn't anyone else that's stronger than you. you guys are the fuckin cancer that must be removed...
you all are comfortable. no heart. no hunger. enjoy the popularity...you breed the fuckin sheep. you advertise complacency. you want people to hold you to a pedestal so no one can knock you down. you like the applause. you like the attention when u go to shows/meets...you feel as if that you have respect. even worse...you have the right to be a critic to someone else who does things different from you...or rather..upsets the balance you help create and then don't even hold yourself to those standards...why? cause your on a pedestal. you pose to be something your fuckin not and/or posing as someone who you USED to be. you act hardcore and people get your gased on that. must be nice....even amusing. even worse...you defile the concept of brotherhood and as as one when u don't believe in that person...you enjoy mocking people who are different. you don't like it when someone doesn't listen to you...you feel disrespected cause what they do is stupid and its not your way.
someone has to clean up this bullshit...and it looks like us cannibals are up for the task of doin it. let me clarify what i'm talkin about...
why is it that when one of these jackwagons get bitten by someone who is hungry and the heart to endure, shit changes? cause they realize the shit they had...wasn't real. bein all pumped and gased up and then get deflated when they realize they don't have the killer instinct. they forget that ONLY THE STRONG SURVIVE...and that there is always someone watchin you. they don't care. cause they feel untouchable. they are the fuckin joke...all of them. fuckin clowns. can't stand them. the iron game used to be about blood, sweat and more blood...used to be about brotherhood and old school training. don't get me wrong...i got nothing against new stuff. what i'm talkin about is people who knock the old school shit cause they got sand in their fuckin pussy. its bad enough this country has gotten into the era of pussification...now its infected the irongame.
fuckers are busy trying to keep up an image...or really maintain a balance that they are comfortable with. they fuckin can't stand anyone that upsets it or does something different then they are or even worse...shit they can't do or don't have the balls to do. makes sense...since they wear their pussies to the gym. captain kirk said it best...strap your cock on and leave your pussy at home. old school bodybuilders, strongman and powerlifters were all the same...hell you couldn't tell a difference back in the 70s and 80s. today...you have lazy asses in powerlifting and you have beach boys onstage in bodybuilding. they feel imitatiing what's done is good enough as supposed to bein original...staying content in a weight class is a fuckin joke to me..
EVEN worse...they want to call out those who are different. talk shit about their training cause is not what they do. talk shit about them behind their back...they don't like the videos...the posts...what they are doin is invoking the call of war...
ENOUGH IS FUCKIN ENOUGH....time to give this fuckers a wake up call...they are about to wake up in a world where us cannibals live...welcome to FRIDAY THE 13TH MOTHERFUCKERS...
your worse nightmare is here. your blinded by the light...WE want to test your fuckin heart...if its weak, i'll fuckin eat it. this old school hunger and heart your ass isn't ready nor built for. WE look for the strongest where ever WE go...you cower from them. keep talkin. run your mouth. mock me even.WE welcome it. it only feeds OUR hunger that much more. WE'LL want it that much more than you. WE'RE not being cocky...WE just want it more than you cause we're hungrier than you. we eat the weak and scare the strong. we piss off haters...make the doubters kiss our asses...and make the posers whine. we cannibals aren't fuckin scared to be villians both in the gym and in competition. hate us...fear us...either way...don't be in our fuckin way...you'll be crushed and broken...tossed to the wind to be forgotten. your lunch to us...be fuckin hungry or be eaten. its the simple. all this shit is garbage and we're taking out the trash. we are fuckin tired of this clowns who call themselves real lifters because of a "status" they reach. we are bent on shaking the foundation of your world down to its core and upset the balance....creating chaos and wreaking hell everywhere we go. destroying your pathetic dreams and annhilatin your egos...we will INTMIDATE your ass. that's no question. we will INSPIRE those to walk with us. you want people to bow before you and claim you "king", world champion, whatever gets your fuckin johnson up.
WE CANNIBALS DON'T BOW BEFORE NO MOTHERFUCKER. we'll give props if your stronger...only to be motivation for us to be stronger than you...so don't fuckin slip. we'll wait for it. we'll stalk your weakass in the dark...like a wolf hungry for its next meal. we don't fuckin wait for you to give up. we are too hungry. then with a snap of a finger, we devour fuckin weak ass...we'll take your skull and smash it by our hands. then we'll reach into hell and pull your soul out and eat that motherfucker as well...YOU WON'T EXIST. we'll make sure of that. if you were strong, u would survive it...we know you won't. that's why we are hungry. welcome to your nightmare. we smell fear from the haters, posers and doubters...that fear puts us into a blood feeding frenzy. we watch what you do. we see your numbers. see see your pics...we look for weaknesses. it makes us hungry to rip apart that motherfucker and eat his heart. we will knock your lazy ass of your pedestal and destroy that pedestal.
I am my suffering. I am pure rage incarnate. I know no fear. I am my pain. All I have is my hunger. I bleed. I sweat. I eat the weak. I intimidate the strong. I am never satisfied for I am MY nemesis. I am thy CANNIBAL...let thy roar of rage either motivate or scare the shit out of you.
YOU DON'T like what you see or read from us...BRING IT THE FUCK ON AND SHOW US SOMETHING OTHER THAN RUNNING YOUR FUCKIN MOUTHS...WE WANT A CHALLENGE. WE are goin to fuckin do shit that will either piss u off or intmidate you..or it might motivate your ass to get up do something. WE are goin to do shit that will seem impossible to YOU. either way, we still are goin to fuckin do it...why...BECAUSE WE CAN. so you can run or stand up and bring it on! if you run from us...we'll hunt your coward ass down. if you stand in our way...perfect. the hell in our eyes will take away your heart for battle against us and then we'll proceed to unleashing hell. it will look like a murder scene...except there won't be chalk outlines or body bag necessary...just signs of blood and bone dust left behind...MINUS HEART cause it was eaten. whether its today, tomorrow, next week, next year...WE ARE FUCKIN COMING...bringing the end of the age of pussies and bringing back old school badasses who bleed, sweat and bleed even more that are hungry and have the heart to endure whatever hell stands before them..YOU WON'T STOP IT. we thank you for the battle scars...the pain and suffering you dared to put us thru...your doubts of our heart...hating of our hunger..you didn't take us seriously..you were too blinded by the light to fuckin see it and u took us for fools...pretty soon you'll be face to face with the fuckin cAnNiBaL YOU CREATED...your fate will be sealed...and the best part...YOU WON'T FUCKIN SEE IT COMIN!! choose what the fuck you want to do...stand in our way...fine..give us a challenge...you want a motherfucking war...we'll give you hell. just fuckin bring it and DON'T FUCKIN SING IT...bring us some hell...or you'll burn in ours like the bitches you are...if you not goin to do shit...step aside and let us fuckin do the shit for you and more...THIS IS A HOSTILE TAKEOVER.
about the only thing you can do is kiss your wife and kids goodnight..say your prayers..eat your vitamins...pull up the blankets...hold them tight..then when the lights turn off go and hide under your bed...CAUSE WE ARE FUCKIN COMING...WHY? BECAUSE WE CAN...end of discussion. REPOST THIS!!
have a nice day,
TB
DOUBTERS...HATERS...POSERS....
those who only go to the gym for superficial purposes...your a waste of space...and resources
those who think doin a competition is a fuckin popularity contest...its a competition, you fags not who's the most popular..
those who have the audacity to question someone's heart and hunger based on "how" they train...you guys can go fuck yourself as well...most of which can even fuckin max on the bench what most of my brothers can rep out for 20 plus.
those who have the "god" complex who believe their way is the only way...you bitches can blow me. it must be good to be the strongest guy at your gym...as long as there isn't anyone else that's stronger than you. you guys are the fuckin cancer that must be removed...
you all are comfortable. no heart. no hunger. enjoy the popularity...you breed the fuckin sheep. you advertise complacency. you want people to hold you to a pedestal so no one can knock you down. you like the applause. you like the attention when u go to shows/meets...you feel as if that you have respect. even worse...you have the right to be a critic to someone else who does things different from you...or rather..upsets the balance you help create and then don't even hold yourself to those standards...why? cause your on a pedestal. you pose to be something your fuckin not and/or posing as someone who you USED to be. you act hardcore and people get your gased on that. must be nice....even amusing. even worse...you defile the concept of brotherhood and as as one when u don't believe in that person...you enjoy mocking people who are different. you don't like it when someone doesn't listen to you...you feel disrespected cause what they do is stupid and its not your way.
someone has to clean up this bullshit...and it looks like us cannibals are up for the task of doin it. let me clarify what i'm talkin about...
why is it that when one of these jackwagons get bitten by someone who is hungry and the heart to endure, shit changes? cause they realize the shit they had...wasn't real. bein all pumped and gased up and then get deflated when they realize they don't have the killer instinct. they forget that ONLY THE STRONG SURVIVE...and that there is always someone watchin you. they don't care. cause they feel untouchable. they are the fuckin joke...all of them. fuckin clowns. can't stand them. the iron game used to be about blood, sweat and more blood...used to be about brotherhood and old school training. don't get me wrong...i got nothing against new stuff. what i'm talkin about is people who knock the old school shit cause they got sand in their fuckin pussy. its bad enough this country has gotten into the era of pussification...now its infected the irongame.
fuckers are busy trying to keep up an image...or really maintain a balance that they are comfortable with. they fuckin can't stand anyone that upsets it or does something different then they are or even worse...shit they can't do or don't have the balls to do. makes sense...since they wear their pussies to the gym. captain kirk said it best...strap your cock on and leave your pussy at home. old school bodybuilders, strongman and powerlifters were all the same...hell you couldn't tell a difference back in the 70s and 80s. today...you have lazy asses in powerlifting and you have beach boys onstage in bodybuilding. they feel imitatiing what's done is good enough as supposed to bein original...staying content in a weight class is a fuckin joke to me..
EVEN worse...they want to call out those who are different. talk shit about their training cause is not what they do. talk shit about them behind their back...they don't like the videos...the posts...what they are doin is invoking the call of war...
ENOUGH IS FUCKIN ENOUGH....time to give this fuckers a wake up call...they are about to wake up in a world where us cannibals live...welcome to FRIDAY THE 13TH MOTHERFUCKERS...
your worse nightmare is here. your blinded by the light...WE want to test your fuckin heart...if its weak, i'll fuckin eat it. this old school hunger and heart your ass isn't ready nor built for. WE look for the strongest where ever WE go...you cower from them. keep talkin. run your mouth. mock me even.WE welcome it. it only feeds OUR hunger that much more. WE'LL want it that much more than you. WE'RE not being cocky...WE just want it more than you cause we're hungrier than you. we eat the weak and scare the strong. we piss off haters...make the doubters kiss our asses...and make the posers whine. we cannibals aren't fuckin scared to be villians both in the gym and in competition. hate us...fear us...either way...don't be in our fuckin way...you'll be crushed and broken...tossed to the wind to be forgotten. your lunch to us...be fuckin hungry or be eaten. its the simple. all this shit is garbage and we're taking out the trash. we are fuckin tired of this clowns who call themselves real lifters because of a "status" they reach. we are bent on shaking the foundation of your world down to its core and upset the balance....creating chaos and wreaking hell everywhere we go. destroying your pathetic dreams and annhilatin your egos...we will INTMIDATE your ass. that's no question. we will INSPIRE those to walk with us. you want people to bow before you and claim you "king", world champion, whatever gets your fuckin johnson up.
WE CANNIBALS DON'T BOW BEFORE NO MOTHERFUCKER. we'll give props if your stronger...only to be motivation for us to be stronger than you...so don't fuckin slip. we'll wait for it. we'll stalk your weakass in the dark...like a wolf hungry for its next meal. we don't fuckin wait for you to give up. we are too hungry. then with a snap of a finger, we devour fuckin weak ass...we'll take your skull and smash it by our hands. then we'll reach into hell and pull your soul out and eat that motherfucker as well...YOU WON'T EXIST. we'll make sure of that. if you were strong, u would survive it...we know you won't. that's why we are hungry. welcome to your nightmare. we smell fear from the haters, posers and doubters...that fear puts us into a blood feeding frenzy. we watch what you do. we see your numbers. see see your pics...we look for weaknesses. it makes us hungry to rip apart that motherfucker and eat his heart. we will knock your lazy ass of your pedestal and destroy that pedestal.
I am my suffering. I am pure rage incarnate. I know no fear. I am my pain. All I have is my hunger. I bleed. I sweat. I eat the weak. I intimidate the strong. I am never satisfied for I am MY nemesis. I am thy CANNIBAL...let thy roar of rage either motivate or scare the shit out of you.
YOU DON'T like what you see or read from us...BRING IT THE FUCK ON AND SHOW US SOMETHING OTHER THAN RUNNING YOUR FUCKIN MOUTHS...WE WANT A CHALLENGE. WE are goin to fuckin do shit that will either piss u off or intmidate you..or it might motivate your ass to get up do something. WE are goin to do shit that will seem impossible to YOU. either way, we still are goin to fuckin do it...why...BECAUSE WE CAN. so you can run or stand up and bring it on! if you run from us...we'll hunt your coward ass down. if you stand in our way...perfect. the hell in our eyes will take away your heart for battle against us and then we'll proceed to unleashing hell. it will look like a murder scene...except there won't be chalk outlines or body bag necessary...just signs of blood and bone dust left behind...MINUS HEART cause it was eaten. whether its today, tomorrow, next week, next year...WE ARE FUCKIN COMING...bringing the end of the age of pussies and bringing back old school badasses who bleed, sweat and bleed even more that are hungry and have the heart to endure whatever hell stands before them..YOU WON'T STOP IT. we thank you for the battle scars...the pain and suffering you dared to put us thru...your doubts of our heart...hating of our hunger..you didn't take us seriously..you were too blinded by the light to fuckin see it and u took us for fools...pretty soon you'll be face to face with the fuckin cAnNiBaL YOU CREATED...your fate will be sealed...and the best part...YOU WON'T FUCKIN SEE IT COMIN!! choose what the fuck you want to do...stand in our way...fine..give us a challenge...you want a motherfucking war...we'll give you hell. just fuckin bring it and DON'T FUCKIN SING IT...bring us some hell...or you'll burn in ours like the bitches you are...if you not goin to do shit...step aside and let us fuckin do the shit for you and more...THIS IS A HOSTILE TAKEOVER.
about the only thing you can do is kiss your wife and kids goodnight..say your prayers..eat your vitamins...pull up the blankets...hold them tight..then when the lights turn off go and hide under your bed...CAUSE WE ARE FUCKIN COMING...WHY? BECAUSE WE CAN...end of discussion. REPOST THIS!!
have a nice day,
TB
Apr 8, 2011
cHaOs513 oldschool- week 6 deads/ week 7 squat & bench
chaos513 oldschool week 6 deads
speed deads- 405x3x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x54 855x37
barbell rows- 495x11 585x9 675x7
chuck v. pulldowns- 12px36 14px5x10 16px16
pullups- bwx13
barbell curls- 95x10 135x6 185x6 205x3 225x3 275x2 315x2 335x2 135x10 135x15 135x6 185x6
machine curls- 110x28 130x5x10 150x22
chaos513 oldschool week 7 squats
raw "3rd world" squats- 135x10 225x10 315x5 405x5 315x12 455x1 495x1 405x5 545x1 315x11
leg presses- 630x8 720x10 810x6 900x10
leg extensions- 16px28 18px5x10 20px35
mod. GHR- bwx6x6
standing calf raises- 12px16 13px25 14px12 15px25
chaos513 oldschool week 7 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 435x3 450x2 450x2 475x0 475x1 395x6 395x6 395x8
db flies- 105x8 115x8 125x6 135x5
incline machine presses- 14px28 16px5x10 18px15
hammer strength BTN press- 360x2x5 270x10 360x5 360x4 270x5
rear pec dec- 165x15 180x5x10 195x11
HKB- 125x6 135x6 135x6
pushdowns- 14px35 16px5x10 16px12
***training is coming together well right now. gettin more and more 1 sec reps with 585 on speed deads, all my squats were deep, modified one little thing and it made a difference big time, and bench was still strong and fast. i have to say that doin the flyes and inclines have been helping a ton. doin those deep squats the other day...i can see them paying off big time. it was a rep day pretty much...did more rep sets than singles...same with bench. 2 weeks of regular training and last week of this month is goin to be gettin in openers. i'm lookin at 650 on squat, 455 on bench, and 650 on deads. til then...
bustin ass is the name of the game,
TB
speed deads- 405x3x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x54 855x37
barbell rows- 495x11 585x9 675x7
chuck v. pulldowns- 12px36 14px5x10 16px16
pullups- bwx13
barbell curls- 95x10 135x6 185x6 205x3 225x3 275x2 315x2 335x2 135x10 135x15 135x6 185x6
machine curls- 110x28 130x5x10 150x22
chaos513 oldschool week 7 squats
raw "3rd world" squats- 135x10 225x10 315x5 405x5 315x12 455x1 495x1 405x5 545x1 315x11
leg presses- 630x8 720x10 810x6 900x10
leg extensions- 16px28 18px5x10 20px35
mod. GHR- bwx6x6
standing calf raises- 12px16 13px25 14px12 15px25
chaos513 oldschool week 7 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 435x3 450x2 450x2 475x0 475x1 395x6 395x6 395x8
db flies- 105x8 115x8 125x6 135x5
incline machine presses- 14px28 16px5x10 18px15
hammer strength BTN press- 360x2x5 270x10 360x5 360x4 270x5
rear pec dec- 165x15 180x5x10 195x11
HKB- 125x6 135x6 135x6
pushdowns- 14px35 16px5x10 16px12
***training is coming together well right now. gettin more and more 1 sec reps with 585 on speed deads, all my squats were deep, modified one little thing and it made a difference big time, and bench was still strong and fast. i have to say that doin the flyes and inclines have been helping a ton. doin those deep squats the other day...i can see them paying off big time. it was a rep day pretty much...did more rep sets than singles...same with bench. 2 weeks of regular training and last week of this month is goin to be gettin in openers. i'm lookin at 650 on squat, 455 on bench, and 650 on deads. til then...
bustin ass is the name of the game,
TB
Apr 6, 2011
Apr 5, 2011
Apr 4, 2011
Apr 3, 2011
Apr 1, 2011
chaos513 oldschool- week 5 deads/ week 6 squats & bench
chaos513 oldschool- week 5 deads
speed deads- 405x5x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x49 855x31
barbell rows- 405x15 495x9 585x7 675x6 675x5
chuck v. pulldowns- 65x20 75x5x10 90x15
preacher curls- 90x10 100x5 160x3 200x1 200x6F 100x6 130x4 110x8 130x4
hammer curls- 130x10 105x10 145x6
seated cable curls- 8Px20 10Px5x10 12Px9
chaos513 oldschool week 6 squats
band squats(+200) -135x2x5 225x3 315x1 405x1 515x1 405x3 455x3 605xm 545x1
speed squats- 225x1 315x1 405x1 495x2x1
mod.hack squats- 270x2x5/180x10 270x2x5/180x10 270x2x5/180x10
leg extensions- 14Px28 16Px5x10 18Px40
mod.GHR- bwx6x6
seated calf raises- 420x6x20
chaos513 oldschool week 6 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x3 420x4 430x3 375x8 375x13
db flyes- 105x8 105x9 120x6
incline machine press- 12Px30 14Px3x10 16Px2x10 18Px25
hammer BTN press- 270x15 320x6 360x6 270x5
rear pec dec- 120x25 135x5x10 150x18
CG bench- 315x6 405x3 405x3
incline pushdowns- 10Px30 12Px2x10 14Px3x10 16Px40
***training is picking up some fuckin steam. managed to get 585 on speed pulls in 1 sec which i hadn't be able to do...now its time to get them faster. rows went up and shrugs are slowly goin up as well. all squats save the 545 was deep. next week i start using wraps since its down to the last 4 weeks before the meet. this bulgarian loading though is fuckin hell but i like it and juggling the cadence of some of the assistance work(one set slow and one set fast) is defintely workin no doubt. bench is making huge progress. last week 365 for 13...this week...375 for 13. i thought my speed was slow benchin but on camera is a different story. hit some heavy flyes for my bro, dave and got in 2 sets of 3 with 405 on CG bench. i'm getting hungrier every week and can't wait for this meet.
rollin like a freight train,
TB
speed deads- 405x5x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x49 855x31
barbell rows- 405x15 495x9 585x7 675x6 675x5
chuck v. pulldowns- 65x20 75x5x10 90x15
preacher curls- 90x10 100x5 160x3 200x1 200x6F 100x6 130x4 110x8 130x4
hammer curls- 130x10 105x10 145x6
seated cable curls- 8Px20 10Px5x10 12Px9
chaos513 oldschool week 6 squats
band squats(+200) -135x2x5 225x3 315x1 405x1 515x1 405x3 455x3 605xm 545x1
speed squats- 225x1 315x1 405x1 495x2x1
mod.hack squats- 270x2x5/180x10 270x2x5/180x10 270x2x5/180x10
leg extensions- 14Px28 16Px5x10 18Px40
mod.GHR- bwx6x6
seated calf raises- 420x6x20
chaos513 oldschool week 6 bench
raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x3 420x4 430x3 375x8 375x13
db flyes- 105x8 105x9 120x6
incline machine press- 12Px30 14Px3x10 16Px2x10 18Px25
hammer BTN press- 270x15 320x6 360x6 270x5
rear pec dec- 120x25 135x5x10 150x18
CG bench- 315x6 405x3 405x3
incline pushdowns- 10Px30 12Px2x10 14Px3x10 16Px40
***training is picking up some fuckin steam. managed to get 585 on speed pulls in 1 sec which i hadn't be able to do...now its time to get them faster. rows went up and shrugs are slowly goin up as well. all squats save the 545 was deep. next week i start using wraps since its down to the last 4 weeks before the meet. this bulgarian loading though is fuckin hell but i like it and juggling the cadence of some of the assistance work(one set slow and one set fast) is defintely workin no doubt. bench is making huge progress. last week 365 for 13...this week...375 for 13. i thought my speed was slow benchin but on camera is a different story. hit some heavy flyes for my bro, dave and got in 2 sets of 3 with 405 on CG bench. i'm getting hungrier every week and can't wait for this meet.
rollin like a freight train,
TB
Mar 30, 2011
Mar 28, 2011
Mar 27, 2011
Mar 26, 2011
Mar 25, 2011
cHaOs513 oldschool week 5- bench
cHaOs513 oldschool week 5- bench
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
395x5
410x4
420x3
365x2x8
365x13
CG bench
345x6
405x4
incline flyes
120x8
120x7
120x7
inverted chest press
10Px20
14Px3x10
16Px3x10
18Px25
smith shoulder press
275x11
225x22
315x8
365x5F
275x26RP
seated bent over laterals
55x20
60x5x10
80x12
incline rolling extensions
60x15
75x11
65x15
90x6
pushdowns with dbl minis
4Px20
6Px5x10
8Px11
***one helluva of a bench session here....especially on BJ's part. he killed 375 for 3 like it was speed and then did 2 sets of 8 with 320 and 320 for 10 reps...that's the most he's done with 320 for that many sets and reps. my speed is stronger..if that makes sense. 420 for 3 was fast and strong and 2 sets of 8 and set of 13 with 365 was crazy but i fuckin loved it. CG is moving up too...BJ did 365 for 3 and i did 405 for 4...BJ wanted to hit some heavy incline flyes so we ass-raped 120s for sets..he did a set of 7 and 2 sets of 6 and i did a set of 8 and 2 sets of 7..odd number. missed doin these though and glad BJ wanted to do them.
faster bench is a stronger bench,
TB
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
395x5
410x4
420x3
365x2x8
365x13
CG bench
345x6
405x4
incline flyes
120x8
120x7
120x7
inverted chest press
10Px20
14Px3x10
16Px3x10
18Px25
smith shoulder press
275x11
225x22
315x8
365x5F
275x26RP
seated bent over laterals
55x20
60x5x10
80x12
incline rolling extensions
60x15
75x11
65x15
90x6
pushdowns with dbl minis
4Px20
6Px5x10
8Px11
***one helluva of a bench session here....especially on BJ's part. he killed 375 for 3 like it was speed and then did 2 sets of 8 with 320 and 320 for 10 reps...that's the most he's done with 320 for that many sets and reps. my speed is stronger..if that makes sense. 420 for 3 was fast and strong and 2 sets of 8 and set of 13 with 365 was crazy but i fuckin loved it. CG is moving up too...BJ did 365 for 3 and i did 405 for 4...BJ wanted to hit some heavy incline flyes so we ass-raped 120s for sets..he did a set of 7 and 2 sets of 6 and i did a set of 8 and 2 sets of 7..odd number. missed doin these though and glad BJ wanted to do them.
faster bench is a stronger bench,
TB
Mar 24, 2011
Mar 23, 2011
chaos513 oldschool week 4 deads/ week 5 squats
chaos513 oldschool week 4 deads
speed deads
405- 3 singles
495- 5 singles
585- 3 singles
barbell shrugs
945x23
765x33
855x19
855x25
barbell shrugs
405x10
495x8
585x6
705x3
machine rows
12p- 30
15p- 5x10
18p- 19
pullups
bw- 15 reps
preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4
pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6
RVCG bench
225x10
315x7
275x6
335x6
275x20
***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...
chaos513 oldschool- week 5 squats
raw squats
135x10
225x8
315x3
405x1
495x1
box squats
495x5
545x5
635x1
585x1
705x1
speed squats
315x16
405x1
495x1
DK squat presses
360x7
270x13
450x6
leg extensions
12px30
14p-3x10
16p-2x10
18p-40
leg curls
18p-2x5
14px10
18px4
14px10
standing calf raises
8px15
10px11
12px11
15px10
***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...
will do what it takes to get my squats bigger and stronger,
TB
speed deads
405- 3 singles
495- 5 singles
585- 3 singles
barbell shrugs
945x23
765x33
855x19
855x25
barbell shrugs
405x10
495x8
585x6
705x3
machine rows
12p- 30
15p- 5x10
18p- 19
pullups
bw- 15 reps
preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4
pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6
RVCG bench
225x10
315x7
275x6
335x6
275x20
***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...
chaos513 oldschool- week 5 squats
raw squats
135x10
225x8
315x3
405x1
495x1
box squats
495x5
545x5
635x1
585x1
705x1
speed squats
315x16
405x1
495x1
DK squat presses
360x7
270x13
450x6
leg extensions
12px30
14p-3x10
16p-2x10
18p-40
leg curls
18p-2x5
14px10
18px4
14px10
standing calf raises
8px15
10px11
12px11
15px10
***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...
will do what it takes to get my squats bigger and stronger,
TB
Mar 22, 2011
Mar 20, 2011
Mar 19, 2011
BECAUSE I CAN
cause I can.
repping usplabs and firebreather athletics.
TB
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chaos513 oldschool week 4- squats and bench
chaos513 old school squats- week 4
reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1
raw squats
225x5
315x5
405x3
leg press
630x10
810x6
810x7
900x5
900x6
leg extensions
10Px20
12Px2x10
14Px3x10
16Px36
leg curls
18Px2x3
14Px10
18Px3
14Px10
seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25
abs
****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.
chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16
close-grip bench
315x6
355x6
incline hammer strength
360x11
360x8
450x3
450x3
pec deck
150x22
165x5x10
190x17
smith shoulder press
275x2x5
225x10
275x5
275x4
225x9
front laterals
130x4
130x5
machine laterals
13Px17
14Px5x10
15Px11
rolling extensions
100x2x5
pushdowns
13Px20
14Px5x10
15Px11
***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...
no..it really does,
TB
reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1
raw squats
225x5
315x5
405x3
leg press
630x10
810x6
810x7
900x5
900x6
leg extensions
10Px20
12Px2x10
14Px3x10
16Px36
leg curls
18Px2x3
14Px10
18Px3
14Px10
seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25
abs
****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.
chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16
close-grip bench
315x6
355x6
incline hammer strength
360x11
360x8
450x3
450x3
pec deck
150x22
165x5x10
190x17
smith shoulder press
275x2x5
225x10
275x5
275x4
225x9
front laterals
130x4
130x5
machine laterals
13Px17
14Px5x10
15Px11
rolling extensions
100x2x5
pushdowns
13Px20
14Px5x10
15Px11
***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...
no..it really does,
TB
Mar 17, 2011
Mar 16, 2011
Mar 15, 2011
Mar 14, 2011
cHaOs513 oldschool week 3- deads
cHaOs513 oldschool week 3- deads
raw speed deads
225x 3 singles
315x 3 singles
405x 3 singles
495x 5 singles
585x 4 singles
barbell shrugs
945x25
855x41
765x49
barbell rows
405x8
495x8
585x6
675x5
hammer strength high rows
3Px2x5
2Px1x10
3Px5
3Px2
2Px10
palm facing pulldowns
12Px22
14Px5x10
18Px8
db curls
55x10
85x6
100x3
150x4
150x6
db preacher curls
55x2x5
40x10
55x4
40x8
machine curls
4Px22
6Px5x10
8Px8
***deads were faster with 495 and one single with 585 so i'll be faster next week. they felt better than last week. don was in and i was pushing him and he was pushing me like before..gotta love it. he did 945 for 6, 855x20 and 855x39 on shrugs...one week out from his strongman contest too...had just did one 2 week before as well. on my first attempt with 945, my strap blew. thomas, who was also in, gave me a pair of his so i could continue busting ass. thanx brother. went more for volume this week on everything. 675 for 5 on rows were stronger and yea..i was doin them slower than before. it was my bday on saturday so i had to bust ass. loved it. onto squats now...
oldschool training working..
TB
raw speed deads
225x 3 singles
315x 3 singles
405x 3 singles
495x 5 singles
585x 4 singles
barbell shrugs
945x25
855x41
765x49
barbell rows
405x8
495x8
585x6
675x5
hammer strength high rows
3Px2x5
2Px1x10
3Px5
3Px2
2Px10
palm facing pulldowns
12Px22
14Px5x10
18Px8
db curls
55x10
85x6
100x3
150x4
150x6
db preacher curls
55x2x5
40x10
55x4
40x8
machine curls
4Px22
6Px5x10
8Px8
***deads were faster with 495 and one single with 585 so i'll be faster next week. they felt better than last week. don was in and i was pushing him and he was pushing me like before..gotta love it. he did 945 for 6, 855x20 and 855x39 on shrugs...one week out from his strongman contest too...had just did one 2 week before as well. on my first attempt with 945, my strap blew. thomas, who was also in, gave me a pair of his so i could continue busting ass. thanx brother. went more for volume this week on everything. 675 for 5 on rows were stronger and yea..i was doin them slower than before. it was my bday on saturday so i had to bust ass. loved it. onto squats now...
oldschool training working..
TB
Mar 11, 2011
chaos513 oldschool week 3- squat and bench
chaos513 week 3 squats
raw squats
135x10
225x6
315x3
405x1
raw box squats
405x3
495x3
635x3
suicide squats
225x5
315x4
365x3
405x2
495x1
leg presses(done HIT)
450x10
450x8
540x6
630x6
leg extensions
8px25
10px2x10
12px10
10px4x10
12px34
16px10
14px15
leg curls
16p2x5(HIT) 12px10
16px5 16px2(HIT) 12px10
seated machine calf raises
410x2x10(HIT) 340x20
410x2x10(HIT) 340x20
410x2x10(HIT) 340x15
chaos513 oldschool week 3 bench
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
405x1
430x3
445x2x2
465x1
390x2x6
225x36
225x22
225x19
incline hammer strength(HIT)
270x8
360x5
360x4
410x3
270x8
pec deck
150x20
165x5x10
190x9
smith shoulder presses
315x4 315x3 225x7
275x2x5 185x10
db shoulder presses
105x10
105x12
machine laterals
11px22
12px5x10
14px22
rolling extensions
60x8
60x8
85x6
100x4
pushdowns/dbl bands
10px33
12px5x10
14px12
****these last few days of training were awesome..thought a deload maybe necessary though. tripled 635 on box squats without a problem...gotta spread the knees out more and raw squats continue to be deep like last week...its easier for me to hit depth now and more power there. deload week is goin to consist of speed work...lots of it!! benchin is progressing very well. week 3 of the gillespie routine. bj killed 410 on bench. he had a mental block with 405 for the longest but did 410 and had another rep to spare. first time me doin 465 in a long while and got it strong. bj did 225 for 26 reps...1 more rep than last week...i got pissed after only gettin 225 for 36 reps and then sat there and did two more sets...a set of 22 and a set of 19. the goal next week is to do 3 repout sets with 225...especially after speed work. why do those sets of 225 after 3 work sets or why do 495 for 2 singles after heavy box squats...
BECAUSE.I.CAN.
TB
raw squats
135x10
225x6
315x3
405x1
raw box squats
405x3
495x3
635x3
suicide squats
225x5
315x4
365x3
405x2
495x1
leg presses(done HIT)
450x10
450x8
540x6
630x6
leg extensions
8px25
10px2x10
12px10
10px4x10
12px34
16px10
14px15
leg curls
16p2x5(HIT) 12px10
16px5 16px2(HIT) 12px10
seated machine calf raises
410x2x10(HIT) 340x20
410x2x10(HIT) 340x20
410x2x10(HIT) 340x15
chaos513 oldschool week 3 bench
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
405x1
430x3
445x2x2
465x1
390x2x6
225x36
225x22
225x19
incline hammer strength(HIT)
270x8
360x5
360x4
410x3
270x8
pec deck
150x20
165x5x10
190x9
smith shoulder presses
315x4 315x3 225x7
275x2x5 185x10
db shoulder presses
105x10
105x12
machine laterals
11px22
12px5x10
14px22
rolling extensions
60x8
60x8
85x6
100x4
pushdowns/dbl bands
10px33
12px5x10
14px12
****these last few days of training were awesome..thought a deload maybe necessary though. tripled 635 on box squats without a problem...gotta spread the knees out more and raw squats continue to be deep like last week...its easier for me to hit depth now and more power there. deload week is goin to consist of speed work...lots of it!! benchin is progressing very well. week 3 of the gillespie routine. bj killed 410 on bench. he had a mental block with 405 for the longest but did 410 and had another rep to spare. first time me doin 465 in a long while and got it strong. bj did 225 for 26 reps...1 more rep than last week...i got pissed after only gettin 225 for 36 reps and then sat there and did two more sets...a set of 22 and a set of 19. the goal next week is to do 3 repout sets with 225...especially after speed work. why do those sets of 225 after 3 work sets or why do 495 for 2 singles after heavy box squats...
BECAUSE.I.CAN.
TB
Mar 8, 2011
chaos513 oldschool- week 2 bench & deads
chaos513 oldschool- week 2 bench
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
400x5
415x4
425x3
370x8
225x44
CG bench
365x3
335x6
incline bench
315x6
335x6
365x5
225x38
machine flyes
10Px25
10Px4x10
11Px10
12Px10
BTH hammer strength
270x2x5
180x10
270x5
270x4
180x10
machine laterals
125x23
137x5x10
150x15
rolling extension
60x2x5
40x10
60x2x5
40x10
60x2x5
40x10
banded pushdowns
100x35
100x10
112x4x10
125x9
chaos513 oldschool- week 2 deads
speed deads
405x4x1
495x5x1
585x3x1
barbell shrugs
765x32
1035x7
1035x8
855x20
barbell rows
495x2x5(slow)
405x10
495x2x5(slow)
405x10
545x4(slow)
455x8
iso rows
270x25
360x5x10
450x10
db curls
145x4
145x2x5
ez bar curls
105x2x5
65x10
105x5
65x10
hs preachers
90x20
115x2x10
90x3x10
115x10
***these last few training sessions have been goin well. bench is finally moving just have to be patient. considering that i did 44 reps AFTER all that work and my best is 49 fresh...i'll be able to do 50+ next time for sure. BJ did 25 reps and his benching is moving in the right direction as well. we killed shoulders and triceps. we'll be addin 2 more sets to CG bench this week since we both need the work. inclines are goin up. did 365 for 5 and repped out 225 for 38 reps so this tells me that we may have to considering some decline work in the future...maybe alternating incline and decline work. BJ is also up to 280 now and it shows in his strength. i'm tellin ya...there's a monster here! trained speed deads with my bro, thomas. 585 was faster this week than the last so next week i'll be adding another single to 585 sets. thomas moved 405 and 495 with speed. we worked a bit on tech but over time it will get better. thomas also went onto doin rows with 455 and 495 for 12 reps...fuckin beast. 765 for 32 on shrugs were easy and 1035 for 8 was easy too. it had a lot do with thomas bein there. lol. did rows(the heavy sets) a bit slower like HIT style and i like it. still went up to 545 for 4 reps so i know next week it will defintely have to be bumped up...even doin HIT style. week 2 is trucking right along....
back to hittin some squats,
TB
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
400x5
415x4
425x3
370x8
225x44
CG bench
365x3
335x6
incline bench
315x6
335x6
365x5
225x38
machine flyes
10Px25
10Px4x10
11Px10
12Px10
BTH hammer strength
270x2x5
180x10
270x5
270x4
180x10
machine laterals
125x23
137x5x10
150x15
rolling extension
60x2x5
40x10
60x2x5
40x10
60x2x5
40x10
banded pushdowns
100x35
100x10
112x4x10
125x9
chaos513 oldschool- week 2 deads
speed deads
405x4x1
495x5x1
585x3x1
barbell shrugs
765x32
1035x7
1035x8
855x20
barbell rows
495x2x5(slow)
405x10
495x2x5(slow)
405x10
545x4(slow)
455x8
iso rows
270x25
360x5x10
450x10
db curls
145x4
145x2x5
ez bar curls
105x2x5
65x10
105x5
65x10
hs preachers
90x20
115x2x10
90x3x10
115x10
***these last few training sessions have been goin well. bench is finally moving just have to be patient. considering that i did 44 reps AFTER all that work and my best is 49 fresh...i'll be able to do 50+ next time for sure. BJ did 25 reps and his benching is moving in the right direction as well. we killed shoulders and triceps. we'll be addin 2 more sets to CG bench this week since we both need the work. inclines are goin up. did 365 for 5 and repped out 225 for 38 reps so this tells me that we may have to considering some decline work in the future...maybe alternating incline and decline work. BJ is also up to 280 now and it shows in his strength. i'm tellin ya...there's a monster here! trained speed deads with my bro, thomas. 585 was faster this week than the last so next week i'll be adding another single to 585 sets. thomas moved 405 and 495 with speed. we worked a bit on tech but over time it will get better. thomas also went onto doin rows with 455 and 495 for 12 reps...fuckin beast. 765 for 32 on shrugs were easy and 1035 for 8 was easy too. it had a lot do with thomas bein there. lol. did rows(the heavy sets) a bit slower like HIT style and i like it. still went up to 545 for 4 reps so i know next week it will defintely have to be bumped up...even doin HIT style. week 2 is trucking right along....
back to hittin some squats,
TB
Mar 7, 2011
Mar 5, 2011
Mar 3, 2011
Mar 2, 2011
Mar 1, 2011
chaos513 oldschool- week 2 squats
raw band squats(+300)
135x3
225x3
315x1
405x1
515x1(820)
suicide squats(nonstop back to back)
225x5
315x4
365x3
405x2
455x1
speed squats
495x1
495x2
3rd world squats
225x5
225x5
135x10
225x5
225x5
135x10
leg extensions
150x20
175x4x10
200x10
225x15
leg curls(backtoback sets)
175x8
150x12
175x10
150x8
seated machine calf raises
360x17
380x5x10
410x14
***squats probably looked like shit tonite so a lot of work needs be done. they were deep nonetheless..deeper than they have been in a while and i will work on them even more so. never had 495 felt soo easy after doin band work. worked up to 515(820 at top) on raw squats with no knee wraps. when i repped 495, i felt i could of done 10 reps with it at least. months before i couldn't do past 5 or 6. this is progress that motivates me. now onward to bench...
just hungry to prove myself,
TB
135x3
225x3
315x1
405x1
515x1(820)
suicide squats(nonstop back to back)
225x5
315x4
365x3
405x2
455x1
speed squats
495x1
495x2
3rd world squats
225x5
225x5
135x10
225x5
225x5
135x10
leg extensions
150x20
175x4x10
200x10
225x15
leg curls(backtoback sets)
175x8
150x12
175x10
150x8
seated machine calf raises
360x17
380x5x10
410x14
***squats probably looked like shit tonite so a lot of work needs be done. they were deep nonetheless..deeper than they have been in a while and i will work on them even more so. never had 495 felt soo easy after doin band work. worked up to 515(820 at top) on raw squats with no knee wraps. when i repped 495, i felt i could of done 10 reps with it at least. months before i couldn't do past 5 or 6. this is progress that motivates me. now onward to bench...
just hungry to prove myself,
TB
Feb 28, 2011
chaos513 oldschool- week 1 deads
raw speed deads
225x 3 singles
315x 3 singles
405x 5 singles
495x 4 singles
585x 2 singles
495x 1 (no belt)
barbell shrugs
765x26
1035x8
1035x6
855x12
855x6
barbell rows
495x2x5 495x2x5 495x2x5
405x10 405x9 405x10
HS pulldowns
180x20
230x5x10
230x12
db curls
130x5
140x4
140x5
pinwheels(one arm hammers)
100x21(right arm) 100x24(left arm)
100x10
seated cable curls
75x15
75x5x10
85x9
***this was a great session. all the deads were fast....need to be faster with the 585 though. haven't pulled 495 without a belt in a while and it was easy. my bro, thomas, fired me up with his 765 shrugs so i had to do them too...just with more reps to fire him up. the straps were a bit wet and still didn't stop me from doin what i needed to do. everything was strong this week so everything next week will be bumped up more.
time to quit playin around,
TB
225x 3 singles
315x 3 singles
405x 5 singles
495x 4 singles
585x 2 singles
495x 1 (no belt)
barbell shrugs
765x26
1035x8
1035x6
855x12
855x6
barbell rows
495x2x5 495x2x5 495x2x5
405x10 405x9 405x10
HS pulldowns
180x20
230x5x10
230x12
db curls
130x5
140x4
140x5
pinwheels(one arm hammers)
100x21(right arm) 100x24(left arm)
100x10
seated cable curls
75x15
75x5x10
85x9
***this was a great session. all the deads were fast....need to be faster with the 585 though. haven't pulled 495 without a belt in a while and it was easy. my bro, thomas, fired me up with his 765 shrugs so i had to do them too...just with more reps to fire him up. the straps were a bit wet and still didn't stop me from doin what i needed to do. everything was strong this week so everything next week will be bumped up more.
time to quit playin around,
TB
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