cHaOs513 bench

raw bench
135x10  225x8  315x3  405x1
425x4 330x5  375x3  405x3

floor presses
315x3  405x1  315x9  405x2

db incline bench
130x12  140x5-140x5-140x5  135x8

pec deck
240x15RP(barely)

standing militaries
135x6  225x3  255x4  195x5  225x3  245x4

bent-over laterals
100x12  110x5-110x5-110x5  105x8

JM presses
185x6  225x6  225x5

tricep death
super set of pushdowns and diamond pushups for 2 supersets doin 140 on pushdowns for 2 sets of 20.

***tonite was fuckin awesome. defintely making progress and setup is gettin a lot better. BJ got up 405 tonite but also he did 370 for 3...last week he did 365 for 2 at the end of the session.  he's bench is on the move. last week i did 430 at the end and tonite did 425 for 4. damn fuckin progress. did some floor presses for reps and then did some db inclines. need a lot of floor press and incline work to get my bench moving big time. standing militaries started off rough but ended easy. last week i did 255 for 1 and tonite did 255 for 4. again. progress. did some bent-over laterals to work those rear delts and finished up with some JM presses and tricep death which is a superset of pushdowns and diamond pushups i used to do years ago that got my bench moving. all in all, bench was finally awesome tonite. now its time to pile on the weight...


i just looked over what i did last cycle versus what i did recently since starting chaos513...

SQUAT- nov 2010- 530x4.. 500x2 500x1  jan 2011- 520x4....500x4  500x1!!
DEAD- nov 2010-  465x8... 495x1  jan 2011- 475x7....515x2!!
BENCH- nov 2010- 360x5  425x11 jan 2011- 425x4....405x3
STANDING MILITARIES- dec 2010- 255x0   jan 2011...255x4  245x4

after seein the progress my brother Garrett Griffin has been making, we are doin an entire cycle with an additional 100+ in band tension on the big 3. this is whats goin to put my strength on another level...

now we are making progress,
TB