500lbs for 5 reps deadlifts light weight!!!!!!!!!!!!!!!!!

Chase RAW Squat 605 X 5

585 Raw Bench (6 plates) Chase Adams

Caleb - Squat 500 lbs x 6

500 lb squat for 5 reps 5-18-2010

1.15.2011 Jeremy Deadlift 720 and 730 Beltless.wmv

805lbs Deadlift

Paused Benching up to 505lbs Raw

Benedikt Magnusson deadlift 400kgx5 Steve Gym

4 plates for 14 5 bench

605lb squat raw no belt no wraps 5 reps drug free louie peppe

Squatting up to 640 Raw, Drug Free

cHaOs513 deads- strength specialization week 2

deficit deads with +150 bands
135x3 225x3 315x3
405x1 365x3 455x2 405x3 505x1

raw deads
405x1 495x1 585x1

barbell shrugs
585x90 765x10 1035x3 1035x4 1035x6

barbell rows
315x5 405x5 635x5 655x5 405x15RP

t-bar rows
5Px5 7Px4 9Px3 13Px8 13Px8

pullups
bwx10 reps

db curls
105x6 120x6 110x3 145x4 145x4

db con. curls
150x5 150x5

hammer preachers
2px10 2p+25x10 1x10 3px10 2px10

abs

***this was a great session. just wanted to slam some fuckin weight as i had some more aggression this session. deficit deads went well...worked up to 505 plus bands at the top...which is more than what i did last week with band/weight. then worked up to a single speed with 585. was surprised at how fast it moved off the floor. hadn't lost a step on my conventional stance and i'm happy about that. moved up big on rows and repped out 585 on shrugs for 90 reps. session was very awesome. first time trying yok3d btw...its insane! bw is still 325 but i'm getting stronger. my bro nate glines may have given me the best advice on squat thus far and its what helped him alot on his squats.



onto squats,
TB

Ed Coan - Quads Gym Squat Workout

Coan PL Video Workout---Deadlift

Ed Coan 810x2---1992 Symposium

one arm Deadlift 405.wmv

725 Squat NEW PR!

Fakhri Mubarak 150lbs Dumbbell Shoulder Press for 23 reps

1-27-11 bench workout 135 to 500

Rick Hussey's Big Iron Bench Day 1-24-2011

cHaOs513 strength specialization week 2

retard presses(pin presses w/ +250 in bands)
135x5  185x5  225x3  315x0  305x0  275x2  225x5  255x3

raw bench
225x5  315x12  405x1

db inclines
145x6  145x6  150x8  110x15RP

cable xovers
50x20  60-3x10  55x20

seated shoulder rack presses with +140 in bands
135x5  185x5  225x3  245x0  245x1  265x1  285x1  295x1

db shoulder presses
100sx20

CG floor presses
225x15  315x5  275x8  335x3  295x8  365x1


***this session i didn't do what i wanted but my speed is up which is key. the retard presses were sick. last week i did 315 plus only 200 plus at the top on bands for a single and this week did a double with 275 with 250 additional at the top so that's BIG progress. the speed with 315 was very fast just hit that wall early. BJ made 405 look easy after benchin and so did I. the rest of the session was crazy(even though i was pissed for not gettin 15-18 reps on bench with 315)....don came in later and did some seated rack shoulder presses. he's a strongman competitor and found a good use for that movement. me and him went at it on this movement. it was hunger and fire at its best. how lifting should be. he ended up with 285 and i did 295. we were pushing one another and talkin shit too. hadn't been pushed like that in a long while by anyone really. it really shows though how much stronger i am with competition. hell had it been me by myself, i probably wouldn't of gone 295....lol. but now i know how to push myself harder is what i learned from this.



if your not being pushed, your not keeping that edge sharp,
TB

The Third-World Squat by Craig Weller

The sun wouldn't be up for another twenty minutes or so. But already the class was gathered under the feeble glow of a single streetlight, on a concrete slab that at one time had been the foundation of a building. It was now our gym.
Piled in the red, volcanic soil off to the side was a rusty stack of weights and three Olympic bars. This was our equipment. We wouldn't need them today. Today was sandbag day. Each student, at the beginning of training, had been given a sandbag to fill with gravel. One smart-ass brought his back stuffed with a pillow. There's always a smart-ass.

You know who you are.

"Listo? Abajo! Uno... Dos... Tres..." I called out the commands as my fellow instructors and I walked the rows, checking form. They were knocking out rock-bottom overhead squats with excellent technique. "Buen forma, senor."
This was the second week of training, and the first time the majority of these men had done any kind of legitimate weight training in their lives. By the third week, many of them were loading the bar with weight in excess of their own bodyweight for front squats.
If you were to grab a group of typical American gym-goers, how many of them do you think would be able to perform a strict rock-bottom squat? How many do you think would even be able to make it to parallel in an overhead squat without falling on their face?

Special Warfare Training

As a member of the SWCC community, a component of Naval Special Warfare, I've spent more time in the last few years overseas than I have in the states. I've had the opportunity to design and implement the strength and conditioning programs of small forces on three different continents. In this subculture, one's livelihood and possibly one's life — not to mention that of your friends — is heavily dependent on one's body.
Open-ocean small boat operations take a tremendous toll. Operators on 11-Meter RIBs endure impacts that can shatter vertebrae. All while wearing body armor, small arms, and night-vision goggles mounted on ballistic helmets. A weak body will eventually break.

The 11-Meter Spine-Breaker 5000.

Our training, and that of similar forces in other countries, is necessitated by this. The techniques that I've tried, tested, discarded, and eventually adopted have led to the methods that I currently use for myself and many of the men that I work with.
Back home, I also oversee the training for civilian friends and their family members. This has given me a perspective on two worlds that are in some ways quite different.

Where You're From Matters

When it comes to training someone who's new to the world of squats, deadlifts, and the fine art of picking up heavy stuff, I've found a substantial disparity in the learning curve between North Americans and those from third-world countries.
In most cases, the guy who only wears shoes when somebody makes him is going to be pulling deadlifts from the floor and squatting like a pro. While the college kid from San Diego is still working his way down on rack pulls and making a monumental effort to even hit parallel in the squat.
There are a variety of possible reasons for this, but there's one dominant variable that's a great predictor of a trainee's immediate potential before they even step foot in the gym: The third-world squat.

The third-world squat.

You'll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be easily overlooked, but try it some time. The average North American adult can't even get into this position, let alone stay there for any length of time.
I first noticed the impact that this posture could have on weight room performance as a side effect. In order to effectively communicate with the host-nation men that I was training, I wanted to be able to emulate their posture. If you're having a discussion with a group of men who are squatting in a circle around a map or a meal, it's a little awkward to be the only guy who has to run around trying to find something to sit on before you can participate.
That, and I dare you to try sitting down in the grass anywhere in East Africa. They have ants down there with bites so tenacious you can use them to suture wounds. It's generally best that your feet and some good, thick boots are the only thing you have touching the ground.
The guys I work with started doing the same thing, and over time, everyone became increasingly comfortable in this squatting position.
After my guys started developing their third-world squat technique, they started to notice something: Their performance in the weight room was improving. Deadlifting off the floor with a neutral spine and squatting deep suddenly felt like second nature. Lower back pain diminished. The guys started feeling soreness in their glutes and hamstrings after workouts that previously would've only really affected their quads.

Picking Apart Your Posture

Let's compare the differences between the two postures.
The classic North American squatting down to grab something from a low shelf or play with his VCR is going to balance on his toes and shoot his knees forward. He's going to try and make the movement feel as much as possible like his natural environment, which is sitting in an office chair.

Home to many butts.

The hips and ankles are immobilized and because the force is being relegated mainly to the quads, the effect of the posterior chain is minimized. The musculature of the lower back will be overactive in order to support the weight of the upper body without much assistance from the glutes. The thoracic spine will generally be flexed forward into a kyphotic posture.
Our Swahili-speaking friend is going to keep his weight on his heels. His feet approximately shoulder width apart and pointed straight forward, with maybe a small amount of external rotation. His feet are in line with his knees, and he'll squat down placing his kneecaps neatly into his armpits. This isn't a skill that he acquired at some point, but simply one that he never lost due to a lifetime of immobility and office work.

An advanced trainee.

In this posture, the thoracic spine is neutral and can be easily extended depending on where the individual's attention is directed. The hips and ankles are able to move freely and remain mobile. The posterior chain is carrying the weight of the body, rather than the quads. When he stands, the power to do so will be generated through the glutes and hamstrings. The lumbar spine remains stable and is used primarily to transfer, rather than generate, force.

You're What You Repeatedly Do

The law of repetitive motion, popularized by Mike Robertson and Eric Cressey, comes into play here. There are countless opportunities throughout the day in which you can practice the squat and groove proper posture.
How an individual begins to go about this will depend on how immobile he or she is. This means that you'll have to assess yourself. Stop reading this right now. Get out of your chair and get as far into a third-world squat as you can. Since you're probably reading this at the office on company time and don't want to draw too many curious looks from your co-workers, just pretend to be picking up a pencil or rearranging your computer cables.

How'd that work out for ya'?

If you couldn't keep your weight off of your toes and barely got your thighs to parallel before you started tipping over backwards, you have a fairly severe degree of immobility.
If you're at this level it'll be challenging, if not impossible, to squat down with your heels on the ground. Your goal here is simply to attain this.
In order to prevent falling backwards, grab onto something sturdy in front of you, like a doorframe or a handrail. While maintaining a neutral spine (sternum high and brace those abs!) grab onto whatever's in front of you and lean back on it, pushing your butt out behind you. Keep your feet pointed fairly straight forward, and don't allow your knees to track in or out. Your weight should be on your heels. Try wiggling your toes to confirm this. Now drop your hips progressively lower.
Once you can't drop any further, hang out for a while, slowly rocking side to side and up and down. This should free up a little bit more range of motion. Try to maintain this position for about one minute. Repeat this at a minimum of once daily. Either as a part of some pre-workout mobility work, or after sitting or standing for an extended period of time.

Ditching the Training Wheels

As you progress, you'll find yourself dropping lower into the position and becoming increasingly comfortable. At some point you'll be able to drop into a shallow third-world squat without the assistance of an object to hold onto. Congrats, this is your first benchmark. At this point, you'll most likely still need to lean far forward and stick your arms out in order to balance and not tip over backwards. This will be the next set of training wheels to get rid of.
From this point, continue working on the squat at least once daily. This frequency will help ensure steady progress. One minute of holding the position will begin to feel easier, and you can either lengthen the time, or begin adding more sets. Focus on dropping deeper into the squat each day, and bringing your spine more and more vertical. Physically placing your kneecaps into your armpits will help.
Eventually you'll improve to the point that you can sit deeply in the third-world squat without holding onto anything with your arms and without any difficulty in balancing. Your spine will be nearly vertical, in a neutral position, and you'll be able to move freely. Getting into and out of this position will feel no less natural than walking up a flight of stairs or getting into your car. Your body will reap the rewards of this new level of mobility.
From here, all you have to do is maintain what you've got by utilizing the squat on a regular basis. I occasionally set my laptop on my bed and check my email while in the squat position, or drop into the squat for a few minutes while watching TV.

The Time Is Now

Don't make excuses or think about maybe getting around to it sometime; you can start this today. Next time you have to bend down to try and decipher the mess of wires behind your television, check the air pressure in your tires, or pick up your kid, pay attention to your body. Run through a few quick checkpoints in your head. Are your heels on the ground?
Every day you have a chance to either improve your posture and movement patterns, or put another check in the negative column. The effects of consciously focusing on your posture in this position will eventually add up to some serious improvements in the way your body looks, feels, and performs.

© 1998 — 2007 Testosterone, LLC. All Rights Reserved.

Zach Krych Injury & Comeback

Power Unlimited

Paused Front Squats 405x1

Greg "Mutant" Doucette Raw bench press 524 lbs 2nd attempt at raw unity 4.

1-26-2011 Jim Grandick Deadlift Day Rick Hussey's Big Iron

Gordon Lake 625lb Raw Squat

Rick Hussey's Big Iron Squat 1-22-2011

Garrett Gunz Griffin Raw bench 467@196bw Raw Unity4

Gordon Lake 575lb + Avg Band Deadlift 1-24-2011

Week 16 workout #1 01 24 11

Deficit Deadlift 250kg for 5 Reps (550lbs)

Reverse Grip Bench 245x12

Kevin Frasard- Bicep Training/Progress Pictures 1-23-11

cHaOs513 squats- strength specialization week 2

raw box squats w/ +300 in bands
135x5  225x5  315x4  345x5  375x5

raw full squats
315x1  315x4  405x14

leg presses
900x6  990x6

leg extensions
225x18RP  150x30-30

leg curls
225x15RP

seated calf raises
410x18RP  340x30

abs

***today's squat session was awesome. my bro, don, was there again doin his strongman training so we were pushing each other on what we were doing. when he saw me do 345 for 5 easy on box squats with 300 plus bands...he asked if i was goin to add weight to the fuckin bar?  i fuckin loved it. went to 375 for 5 reps. really surprised myself considering last week i did 405 with the same tension for a single. quick progress there. straight weight was odd as fuck but repped out 405 for 14...had to stop on the last three cause i lost count and had to see how many i had done...lol!! went without the bands this week on leg presses and still moving weight up fast on them. i'll be back on them next week. finished up with leg extensions, leg curls, calves and abs. don wanted to do more weight on the cable rows since he maxes out the stack and added my mini to the mix which added probably 80 more lbs.. good news, it worked wonders. bad, the band ate it. but no worries...i managed to find 3 minis stashed in storage so who knows...i might be able to do more band tension...



squats were beastly today,
TB

700lb+550lbs of band tension to 12 in box

barbell rows 405x10

805x1 (2 board)

definition of a cAnNiBaL...

the question remains...when someone steps to you and they stare at you...what will they see... "What will they see?? They will see a passion and intensity that they have no capability of matching"- Chris Duffin

are u a Cannibal?

are you always hungry? always wanting more? is what you do now NEVER ENOUGH? does that PRIMAL RESOLVE keep you awake at night? does the sheer might of your ARROGANT STRENGTH make others angry, fire them up, or scare them....you might be a cannibal...

i'm not talkin about humans eating humans but i am talkin in terms of the game of iron. those who see out to be something bigger than themselves. they think about it 24-7...they are the 5 percent...people who put their life around what they do cause they are the few who have the strength to do it. i'm talkin about those who are hungry session after session...day after day...all they see is what they are hungry for and when they achieve it...its not enough...they want more and go after and EAT something else. its endless motivation of a wolf to always feed cause its hunger is never satisfied. we feed off pain like we fuckin breathe. we bleed and its motivation for us to push harder. we sweat without hesitation cause going thru hell is the only way to UNLEASH hell when the time comes. 

You know what I think? I think you're fucking scared. I think you need someone to tell you what you should do, what you should think and how you should feel. I think you take comfort in someone telling you to do x, y and z. The bottom line is you don't have the balls to trust yourself. If you want to stand half a chance in this game you better grow a set and learn to have the strength to stand by your convictions. How many times have you done something because someone else does it? Why? Why are you so quick to assume that someone else knows better than you? Damn, have some faith in yourself. - THE OX

they aren't afraid to do what they need to. they don't fuckin conform to shit. they are CHAOS incarnate. just their presence alone causes a wave of shock and awe at what they do. why they do it? two reasons...one, no one else is goin to fuckin do it and two, CAUSE THEY FUCKIN CAN. ANIMALS are only there for the moment and easily satisfied. CANNIBAL is always hungry...constantly evolving...having no limits to what they do. what they do is controlled CHAOS so when the gates of hell are open, they are capable of unleashing the true bowels of hell onto those who stand before them or those who dare to watch the carnage ahead. they are NEVER SATISFIED and only get stronger. FUCK LUCK. they don't use it in training and they damn sure don't use it on the battlefield. a CANNIBAL walks into battle knowin they will be stronger and hungrier when the dust settles...

lets eat the weak and scare the strong and crush the iron- Nate Gooch

remember ROCKY 3...remember the beast CLUBBER LANG was. even though he lost...he was hungry for what he wanted and got it. his mistake was that he was in the presence of A CANNIBAL. fuckin ANIMALS GET EATEN BY CANNIBALS. remember VISION QUEST...Shute was a pure CANNIBAL. he couldn't be beaten but he sure as hell wasn't goin to be beaten unless his opponent bled first...and he did. 

CANNIBALS are amongst us. they are warriors...in pure and primal form.  they either piss off, motivate, or scare people. period. they are misunderstood and often not taken seriously at all....but they doesn't matter to them. their hunger is what keeps them awake...their senses alert...their focus razor sharp...their PRIMAL RESOLVE unbreakable.  what are they hunger for? the best. the strongest. they realize to be unstoppable...they have to constantly put themselves into hell against those who are stronger in order to be stronger so they can be the strongest. they don't give a fuck at how many wins or losses...it matters that every challenge makes them stronger and more dangerous than before. if they win, it makes them hungry knowing they take and claim heads at any time. if they lose, it makes them fuckin bloodthirsty to take 1000 heads no matter how long it takes. when they face someone who understands who they are...a fellow cannibalist, they are willing to go to war with one another...blood and sweat. why? cause they know they BOTH will be stronger and hungrier and they will fuckin do it again. they aren't intimidated by each others strength...just motivated off of how much stronger they can make them. a CANNIBAL has pure untamed RAGE. that's their strength. evoking such is a fool's game. pain and suffering await those who play. THAT'S WHEN THEY BREAK FROM THEIR CHAINS...FROM THEIR CAGED CELL to be a motherfuckin nightmare....becoming what people fear they will become. THEY EAT IRON..for breakfast...lunch..dinner...THEY EAT HATERS cause it only motivates and makes them stronger...that's what the fuck they are for...for they ARE THE WEAK.

The iron conforms to the will of my muscle while the fibers that make up my being are transformed into something more brilliant. Something sought after for so long. The day is drawing near. The day I have looked forward to with each breath. It is within sight. My body is ready for the day. My body is ready for the day of judgement.- Joshua Sarge

a CANNIBAL will fear NO WEIGHT...no number of weight on the bar...no placing...no nuthin will judge them. the only thing they are judged on is how much pain, suffering, blood and sweat they are will to endure as their hunger grows daily. They are will to do shit outside of what others do to acheive what others CAN'T become. they do today what many CAN'T DO so tomorrow they will BECOME what they AREN'T. the strong fear them. their strength is ferocious and arrogant in nature and untamed. no words are necessary. just the might of the RAGE is enough to move mountains without any fuckin effort. at the end of the day, you will speak that CANNIBAL's name. the haters hate them because who they are. so what? they talk of things they can't do...are too scared to do. when a CANNIBAL comes face to face with a hater...they are really face to face someone who fear them. a fuckin nightmare. so they laugh at their petty rules and judgments. true judgment comes to the one who faces the wrath of hell from THE CANNIBAL. period. a Cannibal aims to wreak chaos everywhere they go...why? BECAUSE THEY FUCKIN CAN. they are pure villians. they know what they do isn't heroic. people remember the fuckin monsters in movies...more than the heroes. they have the PRIMAL RESOLVE to do he unthinkable without question. why? BECAUSE THEY FUCKIN CAN! they face the PRIMAL RESOLVE, passion and intensity of a CANNIBAL that no mere mortal man can EVER HOPE to challenge nor match. their fangs drip with blood of those that challenged them...their eyes burn with hell and hunger that make men piss in their fuckin pants. they don't issue idle threats...just severe and devastating predictions. the more they sweat and bleed in training...the more they make others bleed and sweat in battle..cause to slay a CANNIBAL they will have to bleed and suffer first. WARRIORS go to battle as cannibals...animals with unbridled hunger...to not just survive but to be THE STRONGEST. even amongst is CANNIBAL BROTHERS...cause those who understand what a CANNIBAL is...DON'T fear themselves rather hunger for their challenge...those who don't understand what a CANNIBAL is...fear CANNIBALS they fear they will be next on their list cause they know...A CANNIBAL must eat, eat, eat, to evolve...if its a record, they will eat it. if its a title, they will eat it. if its a PR, they will eat it. no mere mortal can stand against the hunger and might of a cannibal...and hope to survive...

so...are u a CaNnIbAl?

TB

cHaOs513 deads- strength specialization week 1

cHaOs513 deads- strength specialization week 1

deficit deads (+200)
225x1 315x1 405x1 455x1
225-3x1
315-3x1 365-2x1

raw deads
315x1 405x1 505x1*(all speed!)

barbell shrugs
675x78 1035x10 1035-2x3

barbell rows
605x5 625x5

pulldowns
225x20RP

db curls
100x6 120x4

single-arm hammers
130s-15RP


***deads was a great session. took me some time to figure out the band setup on deficit deads but got it working once i did. worked up to 455(conventional stance) not too bad which was 655 at the top. then worked down to 225 for some speed work and back up to 365. then did some raw deads which were done with laughable speed...505 was the fastest i've ever moved that weight in a long while. then did barbell shrugs...675 for 78 and 1035 for 10...and my traps are fuckin sore now.lol. my rows went up this week...625 for 5 no prob. nate glines killed 505 for 5 and he's around 200ish...worked up to 120s for 4 on db curls and 130s on single-arm hammers and was out. once again, had to cut this session short but got what i needed done. now onto week 2...i will tell ya that my grip has gotten stronger recently...



just an FYI,
TB

Ironman Week 3.m4v

back squats 315x18 tut

Eric Lilliebridge- 705 x 5 squat, belt & wraps PR

Squats 135x100

Ben Brand 500x7 close grip

Published with Blogger-droid v1.6.5

Ben Brand benching

Published with Blogger-droid v1.6.5

2x20kg one hand pinch plus 7.5kg of chain

ST Bench 1 21 11

No Limit


by Ox





Every time we step foot in the gym we maintain an inner dialogue. We ask ourselves what the routine should look like, what exercises we should do and in what order. But more specifically, and arguably more importantly, we're forced to determine when to stop… When do we stop adding weight and when do we stop the reps. At first glance, I'd look at it and say it's pretty simple because you only stop when you can't do anymore. You do as much weight as you can for as many reps as you can, and then you stop. However, we really plan this shit out. We go into a training session with a plan on doing so many exercises and sets per exercises, blah fucking blah. We all imagine going into the gym and breaking through barriers. We wanna make progress; that's all we're in it for. That's what keeps us going.

What if the next time you walked into the gym you just said “Fuck it”, and got rid of all the structure? No more counting reps, no more minimum or maximum numbers of sets. Maybe it's back day and all you want to do is deadlift. Is it wrong to do 10 sets of deads and walk out the door? Maybe it's just opposite and you feel like having a fucking field day and doing 7 different exercises. Maybe a superset here or a drop set there. Just do whatever the fuck you want. No rules. You go when you wanna go and you stop when you wanna stop. That is assuming you trust yourself to have the balls and the drive to never let it be anything less than sufficient.

You know what I think? I think you're fucking scared. I think you need someone to tell you what you should do, what you should think and how you should feel. I think you take comfort in someone telling you to do x, y and z. The bottom line is you don't have the balls to trust yourself. If you want to stand half a chance in this game you better grow a set and learn to have the strength to stand by your convictions. How many times have you done something because someone else does it? Why? Why are you so quick to assume that someone else knows better than you? Damn, have some faith in yourself.

Have you ever felt like you cheated yourself because you were too rigid? You can't tell me that you've never stopped at four sets on one exercise even though deep down you felt like you were just getting into it. Instead of doing more, you moved on. In the same regard, I've seen guys stop at a certain number of reps. Why the fuck would you do that? You could get 14 but you stopped at 12 because you read that the optimal rep range for muscle building is 8-12. C'mon man, get serious.

Instead of going into a training session with all of your exercises, sets and reps predetermined, why don't you do something different? How can you expect to break new ground and smash through barriers when you yourself are continuously putting up new barriers? Stop restricting yourself to certain types and volumes of exercises. Do as many sets of an exercise as you feel are appropriate. Also, if you are physically able to do another rep, you better fucking do it.

In the 1973 movie “Magnum Force,” Clint Eastwood stars as Dirty Harry Callahan, a hard-ass San Francisco police inspector. Harry encounters a lot of pressure from his superiors in response to his stop at nothing tactics, which are viewed as less than conventional, but never fail to get the job done. Harry and his superior, Lieutenant Briggs share the following dialogue:

Harry Callahan: Well, I just work for the city, Briggs.
Lieutenant Briggs: So do I, longer than you, and I never had to take my gun out of its holster once. I'm proud of that.
Harry Callahan: Well, you're a good man, Lieutenant. A good man always knows his limitations...

If you watch the scene, you will see that Harry's comment was a dig. What he was really saying was that the lieutenant never had the balls to do what was necessary to get the job done. It was evident by Harry's ruthless style and win at all costs mentality that he disregarded any thought of limitations.

My question to you is this: How can you ever expect to achieve shit when you've been saying from the start what you're not going to do? Know your limitations? To even consider it is to have two strikes against you. You can't expect to go further than everyone else when you set limits for yourself.

1-20-11 bench

Back Training 1-20-11

barbell rows 505x5x5

Deficit Romanian Deadlifts 295x5

Bench 1 17 2011 HD

Eric Lilliebridge- 510lbs raw close grip bench 1-19-11

Branch Warren: Feb 18 - Chest workout (part3)

Branch Warren: Feb 18 - Chest workout (part2)

Branch Warren: Feb 18 - Chest workout (part1)

Stan Efferding: The world's strongest bodybuilder

Narbeh Massehians 675 raw dead

cHaOs513 bench- strength specialization week 1

pin presses with 200+ in band tension
135x3 225x1 245x1 275x1 315x1 335x0
185-3x3
225-2x1 225x2x3

raw bench
315x15-5

db inclines
145x6 150x6 150x6 100x17RP

cable flyes
4 sets of 10

db shoulder presses
130x5 130x4 100x15

db front laterals
100x6 110x6 35-6x6(10 sec rest)

CG floor presses
225x25 275x12 315x6 315x5 225x18

pushdowns with bands(+100)
80-6x6(10 sec rest)
pushdowns w/o bands
150x18RP

abs


***this a session from hell...i mean literally. the gym was very humid tonite but i like that though. lol. anyways, worked up 315(525) on band pin presses and then worked back up again to 225(435) for 2 sets of 3 with little rest between sets. BJ did 275 after missing it (485). then we did raw bench after that...BJ had done 6 reps with 315 and a easy single with 365. i had done 315 for 15 and then did 5 more after that in my arched setup. we benched in the rack using a different bench and i believe its higher. oh well, me and BJ killed db inclines. we both did 2 sets of 6 with 150s. BJ had took jack3d, pink magic, and prime before we lifted and he was an animal...i mean literally. it was awesome and motivating for me. db shoulder presses were hard to do by my self but did 130s for a set of 5 and a set of 4 and then repped out 100s for 15 reps. did some higher reps on CG floor presses and my triceps were dead by the time i did 225 for 18. love it. pin presses are goin to be with us for the next 3 weeks. tonite we just killed some fuckin weight..like u should do...yea i might have came close to vomiting again but the pace i move sometimes i have to slow down i bit. but this is training and i'm puttin myself thru hell to get stronger...no vids tonite as the battery on my cam was dead. sucks i know.

go thru hell and be stronger...yup.
TB

Super Training Deads and Squats 1 18 11

Good Mornings 365x4

585x3 RAW Squat

Front Squat Form Check 405x1

Jim Grandick 1-19-2011 Deadlifts

J-F Caron deadlift

Franky Boneau 750 deadlift

Christian savoie 800 lb deadlift

charlie lyons 585x4 deads

Published with Blogger-droid v1.6.5

Sumo Deadlifts Form Check

5 5 plates for 8 hammer strength

Greg Doucette Mutant Raged an easy 510 for 2 paused bench 6 days out fr...

LegsJan17.wmv

Kevin Frasard Clips From 1-18-11

iFORCE Videos - Dusty Hanshaw Training Compilation

iFORCEVideos - Dusty's 2010 USA Abs Routine

1-17-11 Box Squats

235kg (518lbs) Squat (4 Reps)

So You Think You Can Squat Part 2

Bench Press 365 lbs for 8 Reps

So You Think You Can Squat Part 1

Max Misch - Gym - 01.17.11

Ken McQueen Deadlifting 600 Raw

Overhead Tricep Extension Superset w/Press 235 lbs for 4 Reps

Get Wide! By Steve Pulcinella FROM elitefts.com

Published: January 6, 2011

Call me old school, but what is it with kids these days? They come into my gym and all they want to do is get “cut” and have a “six pack.” I tell them, “The beer distributor is down the street if you want a six pack. Pick one up for me while you’re there! This here is a gym, boy, and in my book a gym is where you get bigger and stronger!”

Back in my younger days of lifting I wanted to be BIG; the bigger the better. Thick chest, tree-trunk thighs, WIDE shoulders, and a massive back were absolute musts. Nothing would stop me until I had attained hugeness. From the start I admired lifters like Doug Young, Bill Kazmaier, Pisarenko, and Rachmanov as well as bodybuilders like Arnold, Lou Ferrigno, and Pete Grymkowski. These guys could walk the walk and everybody gave them a wide berth. You really had no choice because they were all at least a yard wide.

I was pretty lucky when I first started lifting weights because my early influences came from Bob Hoffman’sStrength and Health magazine, a publication that emphasized Olympic lifting. The reason I got that magazine was because it was the only muscle magazine that was sold at the drug store near my house. My brother and I used to get it every month and I always admired the physiques of the Olympic lifters of that era. There were no articles on how to lower your bodyfat or anything about posing. Strength and Health showed you just good old fashioned basic workouts with heavy weights. Maybe if that store would have carried Muscle and Fitness I would be writing about tanning and oiling right now… who knows?

From those humble beginnings I started to grow bigger, stronger, and most of all wider. I became known in my neighborhood as the “muscle guy.” Because of the limited amount of equipment I had, I was forced me to do only very basic movements. We had a 400lb York Olympic set, a set of squat racks, a rickety bench, and a bar mounted to the basement rafters that I would use to do pullups. Fortunately, those basic movements happened to be the best lifts that a kid could do. I did tons of cleans, squats, rows, and pull-ups, which are pretty much the basics of my “get wide” program that I’ll outline in this article.

Stick to the basics and get wide like Steve.

Before I outline the program we have to talk about one thing. Some guys are lucky to be born with naturally wide shoulder girdles, and some aren’t. Back in the 40’s and the 50’s, Steve Reeves used to do deadlifts with his hands grasping the edges of the 45lb plates, thinking the weight and the extreme wide grip would pull his shoulders apart and therefore giving him a wider shoulder width. Whether or not that worked, I really can’t say. I guess if breathing squats and pullovers can expand the rib cage then maybe the super-wide-grip deads worked for Reeves. I wouldn’t suggest trying it though. One thing I can say is that even if you were born with narrow shoulders you can make a huge difference by slapping on some muscle on your lats and shoulders.

Here is the plan I have come up with to really work specifically to make a person as wide as a barn door. If you give this workout time and extreme effort it will work for you. This program will take the place of your regular back and shoulder workouts.

GET WIDE PROGRAM

Snatch Grip High Pulls- Pull the weight from the floor to the thighs with a grip that you would use to do a snatch. Give a little dip with your back straight and then explosively pull the bar up using the traps and some arm bend at the top. I would like to see the bar go to at least lower chest height. Keep the elbows high and always wear straps so that you can use more weight. After warm-ups I would like you to get five good sets of three reps.

Bent Over Rows- I’m talking about real bent over rows with your back flat and close to parallel to the floor. I hate these newfangled bullshit rows that I keep seeing in the gym where people stand almost straight up and drag the bar up their legs with a two-inch stroke. You should warmed up enough to go right into four good sets of ten reps. Use straps for better grip on the bar.

Pullups- Yes, just like in gym class. You don’t have to take a super wide grip; a shoulder-width grip will do fine. Do them with your palms facing away from you. Bang out four sets of as many as you can. If you’re getting more than fifteen reps, start using added weight. The main key on these is to go all the way down and get that stretch in your lats.

Close Grip Pulldowns With V-Bar or Palms Towards You- This will stretch out the lats and work them at their widest part. Again, four sets of ten reps, wearing straps.

Press Behind Neck- This will directly hit the main part of the deltoid. After warm-ups, hit four heavy sets and do five to eight reps.

Dumbbell Side Raises- These isolate the side head of the deltoids and cap off the shoulders, but you already knew that. If you bust your ass on these you will look like you have bowling balls under your shirt. Four sets of ten reps will do. You don’t have to be super strict with these. It’s ok to start out with good form but don’t worry if you start swinging the weights at the end of the set.

Remember, the one key element in any workout is you. Any program (within reason) will get you bigger and stronger if you work hard enough. If you train your ass off in the gym over a long period of time it will always pay off. Having fun buying all new shirts!

cHaOs513 squats- strength specialization week 1

raw box squats w/300 in band tension

135x3  225x3  

315x1  365x1  365x1  405x1

225-3x3

315-2x1  315x2x3  315x2x1

raw squats

315x14 315x5

band leg presses

630x5  720x5  720x5

leg extensions

250-2x10  250-20RP

leg curls

225x16RP

seated calf raises

380x20RP  300x15

abs

***today starts the strength specialization phase of chaos513. you'll be seein me doin box squats/raw squats, pin presses/raw bench, and deficit deads/raw deads over the next 3 weeks. worked up to 405 with 300 in band tension on box squats with max speed against that much weight so doin 225 for 3 sets of 3 was easy and doin 315 for 2 singles at the end was easier and faster than i did on the first 4 sets. then i did a repout with 315 for 14 reps for my bro nate glines...he did 17. lol. band leg presses were awesome but staying with 720 til i get 6 reps and i can add a few more plates. be sure to read the quote in the first 10 secs of vid tonite...something that alot of lifters are missing today...something that greats like ed coan, bill kazmaier, kirk karwoski, etc did in their day...

arrogant strong...you must be,,

TB

doubled minis and doubled monster minis + 380x8, 450x8

Iron Sport Gym's Planet Fitness response

Rick Hussey's Big Iron Gym Squat Day 1-15-2011

1/16/11 week 2 training for the arnold

Nate Glines TUT back squats 315x17

G Diesel Squats 445 x 1, 475 x 1 Greg Long's Gym 1/15/11

The Reintroduction of J.L. Holdsworth, and the Introduction of the FIVE PERCENT By J.L. Holdsworth

The Reintroduction of J.L. Holdsworth, and the Introduction of the FIVE PERCENT

By J.L. Holdsworth

For www.EliteFTS.com

 

Hello Everyone! My name is J.L. Holdsworth and I’m an asshole. I tried to fight it, but at the end of the day you just have to know who you are and embrace it. Some people love me for it and others hate me for it, but no matter where you fall, you’ll always be entertained. I used to think I didn’t want to be known as the guy who didn’t give a fuck, but then I realized, I don’t give a fuck. Some of you may remember me from my training logs on EliteFTS, and I may have slept with some of you (Jim), but others have no idea who I am, so I’ll give you some background.

I’m from a small town in Michigan. I actually grew up with Josh McMillan (the newest member of Team EliteFTS), and I went to college with Kroc. Yes, there was test in the water where we come from. My athletic career started young with wrestling, and in high school I placed second (first loser) in the state. I played college football (fullback) at a Division II school, Ferris State University, and transferred to Wayne State University in Detroit, where I finished my degree in Exercise Science with a specialization in Nutrition and Fitness.

After college I was an assistant strength coach at Wayne State and then at the University of Kentucky. This is when I first met Jim, and immediately I didn’t like him. I was Olympic lifting at the time, and since he was powerlifting the “Westside” way (ie: he thought Louie was God), he thought I was gay for Olympic lifting. After talking to Jim, I decided that powerlifters seemed like my kind of people, so I started training for a meet. This is when I was first introduced to what it means to be in the FIVE percent.

While following the FIVE percent principles, I managed to become one of the top 275 pound powerlifters in the world in only four powerlifting meets. I had a best squat of 905, a 775 bench and an 804 deadlift, with a 2435 pound total. While training for my first WPO meet, I herniated my L5/S1 disc. Along with my stenosis, this caused some serious pain and problems.  While injured, I managed to fuck up the “pull and pray” method (apparently the injury slowed the pull), and now I have a wonderful little three year-old boy named Charlie and an ex-wife whose name is not important.  At least she was hot, and that is important.

You’re probably wondering, “What is this FIVE percent, and why is JL such an asshole?”  Well, you’re at least about to get the answer to one of those questions. The FIVE percent is that group of elite athletes and champions that sacrifice much and have the discipline of many. I belonged to that FIVE percent when I left my career as a collegiate strength coach and moved to Columbus to train at Westside after only doing one meet (in which I beat Dave and Jim).  The FIVE percent guided me as I set my work schedule up around when I was going to train, eat and sleep. These are the types of things it takes to be in the FIVE percent. So if you’re sitting there reading this article wondering why I’m writing for ELITE again, it’s because I’m rejoining the FIVE percent. 

In next month’s article, I’ll detail what exactly the FIVE percent attitude and principles are. I will also go over my powerlifting and bodybuilding goals (yes, bodybuilding... stay tuned for that one). This journey to get back in the FIVE percent should be an interesting one, and one that’s hopefully filled with much success and, I’m sure, a few failures.  I encourage you to follow my journey and embark on one of your own because “will is the one thing no one can take from us and the quality with which all great things are accomplished.” I made that shit up, but feel free to steal it. Talk to you next month bitches.

Orlando Barbell, Our Home is Your Home.

Posing/Practicing 1-16-11

Sam and Kevin Chest Training(cable work) 1-17-11

Rodney Raw Power Roller Bench Press Tip of the Month

Jonathan Greenwood Squats 405x22 (not legal depth)

Nate Glines barbell rows 495x5

700 lbs 317 5kgs RAW Sumo Deadlift

Chad Smith 700lb Raw Squat 218lb body weight 2010 NASA Natural Nationals

cHaOs513 deads- week 3

sumo raw deads
225x6  315x2  315x1  405x1
505x5  445x3  475x3  535x3

barbell shrugs
495x10  675x6  855x48  1035x6

barbell rows
605x4  605x6  405x16RP

t-bar rows
6platesx3-6-5-8

pullups
bwx14 reps total

db curls
100s-2x5  55x16RP

preacher curls
65x15  85-2x5  95-3x5

abs

***got this session done in 2 hours pretty much but i killed it. deads was a lot easier(grip wise) thanx to the high rep shrugs i've been doin. on the vid i'm holding 535 at the top for a bit and usually when i fatigue my grip like to slide to my tips of my fingers. still progress goin from 475x7 to 535x4 last week and 505x5 this week and 535x3 which were easy compared to the 535 for 4 last week...definitely left some in tank. next week starts the speed work with bands. the pullups today were easy too...14 total reps at 325 and db curls went up too. they will help with the bench and deads believe it or not. i know i do a lot of crazy shit but its all geared towards the bigger picture...2300 raw total. to me everything i do, plays a part. why am i doin ridiculous weight? well cause i can. the accessory work has to get stronger just like the main lifts has to get stronger...



so gotta step your weight up,
TB

Kevin- Front Squat 365 For a Double

Week 14 workout #4 01 15 11

nate glines db bench 135'sx9 chest 001

jonathan greenwood cambered deadlifts 600x7, front presses 275x8

Interview with Strongman Nick 'atlas' Brewer at Londons strongest man ...

The Strength Shop 63, more barbell training

Kevin Frasard- T-Bar Row 8 Plates Plus a Quarter For 15 Reps

Rex Hubbard 410 Pound Fat Bar Bench

G Diesel 415 x 1 Flat Bench 315 x 10 Floor Presses

Kevin Frasard Delts 1-6-11

Mark Mazurek Shrugs 805 x 20 reps (NO STRAPS)

Mark Mazurek 805 x 18 shrugs

Luke Edwards Circa Max Week 2

Low box squats: 715 paused

Kevin Frasard- 1-10-11 PR Squats 555x1 565x1

Ryan Johnson 635 Raw dead

120kgx5 strict seated press

G Diesel 405 x 2 Bench 1/7/11

Tom Kemble Sportpharma Athlete Deadlift 430x8 12/8/10

Squat/Military Training Week of 12/11

T. Kemble bench opener 1/13/11 SPORTPHARMA

Max Misch - Gym - 01.10.11

Max Misch - Gym - 01.12.11

537 lbs One hand deadlift

Bobby Fields 800 Pound Bench Press

004.MPG

600lb Deadlift miss

Super Heavyweight BodyBuilder Ryan Watson: Offseason Chest Training

Super Heavyweight Bodybuilder Ryan Watson Offseason Lower Body Training

my back vs derek poundstone's back

yup i got a lot of work to do...but this is motivation for me more than ever...
TB

320 lb raw deadlift @130 lb BW

2brd bands and chains

Tom Mutaffis - Strongman Training

Zach Even - Esh Underground Strength Training Montage

500x20 deadlift Vince Urbank

tank deadlift training

The Yoke By Jim Wendler For www.EliteFTS.com

 

---

The importance of the yoke was brought to my attention when I was a junior at Wheeling High School in Wheeling, Illinois. I was sitting in English class when Alison Kopec, who was sitting directly behind me, grabbed my traps, gave them a thorough rubbing and complimented me on their size. She did so with a certain amount of sexiness and purpose that whispered, “Let’s get it on.” This is when I realized that having a big yoke could potentially lead to some dirty carnality. It never did, but I haven’t won the lottery either, and I’m still playing. From then on, I’ve been a proponent of building a massive yoke. But it wasn’t until later that the term, “yoke” would become part of the EFS vernacular.

Complicated By Justin Harris For www.EliteFTS.com

This article originally appeared as an EliteFTS.com Q&A here

Recently on the Q&A, someone asked me about my thoughts on tweaking the DC training program. He was having some difficulties getting his numbers up but was worried about not following the program to the letter. While I answer questions like this all the time, this one got me thinking about how unnecessarily complicated people make training out to be. And ironically, it was this exact same thing that started a miscommunication between my and the originator of DC training. We’re good friends now, but we started off on the wrong foot because of a misunderstanding. I’ll tell the story and hopefully answer the question in the process.

Density Training for Fat Loss by John Romaniello from TMUSCLE.COM

Like many people, my first exposure to density training was with EDT, which I used as a hypertrophy program. I gained some muscle, but I also got noticeably leaner. When I started tweaking the density of my clients' programming for added hypertrophy, I again noticed some fat loss.

Now I may be dense (pun intended), but after a while I catch on. In due course, I realized that with a bit of modification, density-based training would dramatically increase the rate of fat loss. (In retrospect, this shouldn't have been surprising given the speed of the workout. Always trying to beat the numbers from my previous session, I was training at a pretty rapid pace, my heart rate was constantly high, and I'd always be exhausted when I was through.)

So I took the density concept, blended it with the other successful bits of my fat loss programs and—I'm not bullshitting you here—created one of the most effective fat loss training methods I've ever seen. I've been using it in my programs for the past four years, so I figured it was about time to stop being greedy and share what I've learned.

Bench Training for Gear and Raw By Matt Wenning For www.EliteFTS.com

Most training articles and templates today are dedicated to shirt training. Because most of us compete in a bench shirt, it only seems logical. But there are many gains to be made both in and out of a shirt through proper training technique. Here at Lexen, we train raw for much of our upper body development, but by using both environments (the shirt and raw training), you can actually make personal records in each.

How to Taper for Powerlifting Meets Matt R. Wenning Strength Coach/ Powerlifter

Tapering for meets is very important for peaking correctly and brings out the best of your potential at a given time. In this article we will discuss some of the ideas that have been used with many of the greatest athletes and programs in the entire world. Have you ever been to a meet and heard some people say they were stronger 2 weeks ago, or that lift was easy in the gym last week. This article should help you to hit your goals at meets or game time, and bring out the best when it counts on the field or platform.

Training the Lock-Out By: Louie Simmons

We are in a new millennium, and the times are a changing, as they say. Bench press shirts are a major part of powerlifting, so get with the program. No one cares what you bench press without a shirt. There are a lot of gym world champs, as long as they stay in their own gym. I’ve always been a slightly above average bencher. I was eighth in 198- without a bench shirt and ninth in 1997 with a shirt. So if I can keep up with the times, so can you.

Chains and Bands By: Louie Simmons

There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both.
Chains and bands are used in all of our training, be it the dynamic method for speed strength and acceleration or the maximum effort day to develop absolute strength.

Explosive Power And Strength By: Louie Simmons

It is essential that explosive strength play a large role in training, as it is not only a means of developing absolute strength but also a method of raising physical fitness that is directed toward solving a specific sports task.

Of course, many sports combine jumping as part of the sport itself, such as ball games and gymnastics. Here jumping, or Plyometrics, aids greatly in raising GPP. In sports like powerlifting, explosive strength can be developed with the reactive or contrast method, which includes the use of weight releasers, bands, or chains or by special means such as jumping onto a box of a designated height or standard Plyometrics, which refers to depth jumps, altitude jumps, or bounding drill on one foot or both. The reason for including these exercises is the development of powerful legs and hips.

Maximum Effort Workouts By Dave Tate

The Westside method is a Periodisation program known as Conjugated Periodisation. This simply put means that several abilities are coupled together throughout the training. The western method of periodisation separates these variables while this Westside method puts it all together at the same time. The entire Westside method is centered around three basic methods of strength development Maximal Effort, Dynamic Effort Method, and the Repetition Method.

The Repetition Method By: Louie Simmons

I have previously discussed the different methods of training that are utilized at Westside. The dynamic method replaces a maximal effort day and builds explosiveness and speed strength. The maximal effort method builds strength speed and absolute strength.
We know that training with weights about 90% for 3 weeks will cause a negative training effect. To remedy this, the conjugate method is employed. Each week on maximal effort day we use a different core exercise and max out with 100% or more. It can be a good morning, pull, or special morning, pull, or special squat for the squat and deadlift or a floor press or board press for the bench press, to name a few.

Carb Back-loading By John Kiefer

Carbs are a hot topic. Everyone’s eating them first thing in the morning, or cycling them, some people are going anabolic — having carbs just on the weekend — and still others are having just one Carb Nite® a week. But why isn’t anybody back-loading?

Not everyone’s concerned about their carbs, as some people eat them at-will without affecting strength, muscle mass or waistline. That’s not me. It’s not most of the people I work with. Like them, I want all the benefits carbs have to offer without the disadvantages; I want to get muscular and stay lean; or get muscular and get lean. That’s why I discovered back-loading, the best dietary method to achieve both at once.

The FIVE Percent By JL Holdsworth For www.EliteFTS.com

 

What is the FIVE percent?

In January, I introduced the FIVE percent, and I received a lot of questions asking me what exactly it was. In this month’s article, you will get the answers to that question, along with one of my FIVE percent goals.

Research and Results: The Westside Conjugate System By Matt Wenning For www.EliteFTS.com

At Westside, we have one of the strongest gyms ever in history. To back up these statements, we have a 260-lb man squatting 1150 lbs, a 242-lb man benching 766 lbs, the world record total at 242 lbs, the world record squat at 181 lbs, and more 800-lb deadlifters in one place than in most countries. Many lifters and coaches look to us for guidance, help, and progress. But where do we find our progress?

Greg "Mutant" Doucette 5 plates for 3 paused bench 10 days from raw unity 4

James Hinson Jr Raw Bench 355x3

Greg "Mutant" Doucette 532 for 3 paused bench off 2 boards 10 days from ...

Greg "Mutant" Doucette 444 for 7 paused bench off 1 board 3rd hard set o...

Jim Grandick Big Iron Gym Deadlift Day 1-13-11

cHaOs513 bench- week 3

raw bench
135x12 135x10  225x8  315x3  365x1
405x4  350x3  375x3  425x3  445x1

db incline bench
130x16  140x5x5

cable flyes
120x18RP

db shoulder press
100x12  110x5 110x5 110x5  110x5  120x5  100x15

seated db laterals
100x4  100x5  70x16RP

power JM press
185x18  225x5x5

pushdowns on dip bar supersetted with one-arm cable extensions
2 sets of 20-25

one-arm db extensions
50x3x10

one-arm db presses(for fun!)
100x5 each arm

***this i would say was a good bench session. stuck to the numbers and kept the ego aside. went and killed 445 for a single after all those sets. BJ did great tonite...his bench continues to move up. went to db inclines and really killed some 130s and 140s on those. we'll be moving up to 140s and 150s soon. week 1 of this cycle BJ went from 365x2 to 375x3 this week on week 3. 10lbs and 1 rep. on week 1 i did 430x1 and on this week did 425x3 and 445x1. these numbers are scaring me a bit. we are moving up fast on this. we are goin to change where we bench though.to be able to keep stable. the bench we've been using has been a really low bench. i got ideas on how to fix this next week and just for my strongman brothers pat wilson and don sellers, i did some one-arm db presses for fun with the 100s for 5 reps. they were easy once i got the hang of it. lookin foward to deads on saturday morning...




yea..gotta get up to get those deads,
TB