Feb 28, 2011
chaos513 oldschool- week 1 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
Feb 27, 2011
Feb 26, 2011
Feb 25, 2011
chaos513 oldschool- week 1 bench
135x10 135x10 225x6 225x6 315x3
385x5 405x4 415x3 355x8 355x8 355x6
CG bench
355x4 355x5
incline bench
225x10 225x10 275x12 225x22
seated flyes
90x23 90-4x10 110x10 120x18
front laterals
110x5-110x5-75x10
110x5-110x5-75x8
BTH HS press
4px15 4p-5x10 4p+50x14
HKBs
100x5-100x5-75x10
100x5-100x5-75x10
110x5-110x5-80x10
pushdowns
6px25 8p-5x10 10px15
***this was the best feelin bench sessions in a while simply because i went back to bein simple on the bench and doin what made me strong on the bench in the first place. BJ felt it as well. he was a lot stronger this week more due to the rest he had when he had his surgery. worked up to 365 for 3 reps...really strong and followed by 2 sets of 8 with 315 and 8 reps again with 315. i felt good too. worked up to 415 for 3(which felt harder but didn't look that way on vid) and 2 sets of 8 with 355(which were fast) and 6 reps on the last set. didn't have much rest but that makes me work harder. we'll be bumping up the weight on inclines and CG bench and addin another set on CG bench. this was a great session. keepin things simple mostly but also still doin new stuff.
and this is only week 1,
TB
Feb 24, 2011
Feb 23, 2011
Feb 22, 2011
chaos513 oldschool- week 1
135x10 225x6 315x6 405x3
raw box squats
495x5 585x5
suicide squats
225x5-275x4-315x3-365x2-405x1
raw squats
405x1 405x1 405x1 405x1 405x3
3rd world machine squats
225x16 275x6 275x10
leg extensions
200x13 225x16 225x13 250x6
leg curls
150x18 175x12 175x14
seated calf machine raises
360x15 400x12 400x15 420x14
abs
***thanks to a few friends i took a different approach to this session and i'm glad i did. squats were deeper thank to the 100s of 3rd world squats i've done at home to help. by the time i got to the gym, they were 2nd nature to me. did some box squats squats and did 5s...worked up to 585 for 5. next time..635. did suicide squats after that to really bring practice into play more and more and let it be more instinctive than anything. they helped. 3rd world squats are deep squats out of a smith machine. me and my bro, josh thought it would be a good idea to help in us gettin deeper squats. tonite's session felt a lot better than its been in weeks on squats and its fun squattin again. love it!! goin deep now isn't a problem for me. there is a lot of "pop" out of the hole when i went deep. awesome shit...
on to bench now,
TB
Feb 21, 2011
modification on squat/deads
- speed box squats with bands and immediately without bands
- squats/deads were done in the same session
- heavy raw squats for doubles or triples
- heavy raw box squats for doubles or triples
- reverse band squats(did twice during the 9 months i was doin bench only)
- box squats with bands and immediately without bands
- power machine squats(worked up to 1100 at one point)
at this time i was still squattin without knee wraps in training. when jeremy made me look at this, i realized this is what i should be doin right now. noticed i did a lot of band training off a box and raw...that shocked me and i wasn't worried about depth on squats probably cause i didn't post a lot of vids back then either for anyone to tell me otherwise. the GVT is good and will test it after this meet...9 weeks out and its time to focus on what's proven to work thus far and us it. squatting and deadlifting in the same session will be back as of next week.
week 1- raw box squats up to fives followed by 5-4-3-2-1 on raw squats w/o box
week 2- raw squats with bands up to singles
week 3- raw box squats with bands up to triples followed by 5-4-3-2-1 without bands on raw squats
week 4- speed work with bands and w/o bands on raw squats
week 5- reverse band box squats up to doubles
week 6- raw squats up to triples
addin in power squats and front machine squats(3rd world squats really) as a sub for leg presses as i didn't do ANY leg presses back then.
i'm glad jeremy made me look at this. my training was simple back then and even though i love trying new shit...sometime goin back to what u know doesn't hurt either. i wouldn't of stumbled onto this without experimentation and its still CHAOS training. starting this tomorrow ASAP as well as my road to gettin my squats deeper..
TB
Feb 20, 2011
Power of Five By Gavin Westenburger
THE POWER OF FIVE
by GAVIN W.
Five. This is probably one of the best numbers a powerlifter or strongman can ever utilitze. Five sets, five reps. . .always pushing heavy weight, always trying to add the next five pounds.
So what's with this number five. How do you use it in your workout? Going back to old school roots of powerlifting five comes into play all the time. Most notably in the 5-4-3-2-1 workout or the 8-6-6-4-4 workout. I bet your wondering what these workouts are and the best ways to use them. . .well wonder no further, I will let you know.
First let's start with the 8-6-6-4-4 workout. This routine can be used in all aspects of your training, from bench, to squats, shoulder press, rows, lat pull down, hell even for curls if you want. It is a great way to set goals, meet them, and exceed them in the aim of getting as strong as possible. The basics of how the routine works: on a day you are feeling up to it, max on whatever exercise you feel like needs work. Once you have determined your max for that specific lift, you can implement the 8-6-6-4-4 routine. On week one, you will start with 60% of your max for your set of 8, 65% of your max for the two sets of 6, and 70% of your max for your two sets of 4. The on week two you start with 65% for your set of 8, 70% for the sets of 6, and 75% for the sets of 4. Keep going like this, increasing the starting weight 5% of your max until you can do you max for your sets of 4. If you notice the power of five here, you do 5 sets for each lift and increase the weight 5% each week. You don't want to over train the lifts you are doing so sticking with no more then five sets per lift is perfect. That way you can get the maximum out of your workout without risking the injuries that can come with over training.
Now for my favorite, the 5-4-3-2-1 workout. This is a prime power workout and not for the faint of heart. This workout can be done at your own discretion when it comes to weights. The basic idea behind this routine is to push as much weight for reps as you can. I primarily use it for my squat work, and have used it for bench and shoulder work in the past as well. The only thing you need to remember with this one is to make equal jumps between your weights. Drawing on the power of five theme here, I would recommend a minimum weight jump of 25lbs (5 X 5) per set. In my squat routine, I make 50lb jumps in between my working sets starting at 550lbs for 5 reps and ending at 750lbs for 1 rep. If done right and consistently you can build a lot of raw power with this routine. Since you are always working each weight to your maximum capactiy (don't pick weights that you know you can do for say 5 or 4 reps, pick weight that are harder for you to do in these rep ranges) you will build a lot of overall power. Again, since you are only doing 5 sets here, you won't risk over training injuries.
Think about five. Five pounds, five reps, five sets. Something you incorporate into your everday lifting routines. Well now you can change it up a bit, try the 8-6-6-4-4 to make steady last gains, or for those of you who like to push to the edge, do a heavy 5-4-3-2-1 routine and watch as people crowd around you and stare when you are pressing more weight then they have ever seen. Trust me, the routines work. I have used them on and off in my training for the last 10 years and I didn't get this big just doing weights I knew I could handle. Be well, lift heavy. For any questions, email me at liftgod@hotmail.com
I am not including any sample workouts with these routine descriptions this time because the 8-6-6-4-4 and 5-4-3-2-1 have so many potential uses for gym lifts that it is up to you to find the best way to incorporate these into your existing workouts.
Train like a Bodybuilder by Gavin Westenburger
TRAINING LIKE A BODYBUILDER
by GAVIN W.
OK. So most of us don't
train like bodybuilders, or eat like them, or do anything similar to
what they do. I will be the first to let you know that my diet consists
of food, lots of food, all the time. I eat big to stay big, nothing
more and I don't worry about the good and bad fats, or timing my carbs
here or there to make tomorrow's workout even better. Honestly, that
just seems a bit much to me.
Getting on to the real subject,
bodybuilders, but more specifically training like a bodybuilder. The
fact of the matter here is that, even though our goal is to become as
strong as possible, the typical power lifter or strongman workout routine
just might not always work. Bodybuilders are not only some of the most
jacked guys you'll ever see, but they are some of the strongest guys
you will ever see. Taking that into account, maybe what they do for
their training will not only help you lean up a bit, but it might even
make you stronger.
Over the years I have tried
a bunch of stuff to try to get bigger, get stronger, and keep my muscles
feeling big, strong, and tight all the time. Through a lot of trial
and error, I managed to breakdown a decent routine that gives me those
feelings. I don't use this workout routine exclusively, but whenever
I feel like it would work well in my overall training schedule. For
instance, the last 5 weeks I have been nursing a partially torn left
oblique, so I have had to modify my leg workouts during the week to
put as little strain on the area as possible. So you can use these workouts
as you see fit in your own training schedules.
The focus of these workouts
is “the pump”. You all know the feeling, when your muscles feel
like they are going to burst out of your skin. This is the key to these
routines. Below I will have sample workouts for several muscle groups,
and I will explain how everything works.
Workout 1: Shoulders
Exercise 1: Tri-set
– rear delts (on machine), front dumbbell raises, dumbbell lateral
raises: each set will consist of all three exercises back-to-back-to- back
with no rest. Each leg of the sets will be 12-15 reps, making 1 set
36- 45 reps total. Do this exercise for 4 sets with 30-45 seconds rest
in between sets.
Exercise 2: Seated
dumbbell military press – complete 4 sets of military press at 12-15
reps per set taking 45-60 seconds rest in between sets. The last set
will be a single drop set, so after completing the first 12-15 reps
drop to a weight no more then 50% of what your previous weight was (so
if you used 100lb dumbbells for the first part of the set, do no drop
any lower then 50lbs) and rep out to failure.
Exercise 3: Wide
grip upright rows – the name says it all. Complete 4 sets of wide
grip upright rows at 12-15 reps per set with 30-45 seconds rest in between
sets. Make sure you squeeze your shoulders and traps at the top of each
rep to really get the pump in your shoulders.
Exercise 4: Cable
lateral raise giant set – complete 4 sets back-to-back-to-back, no
rest at all in between sets at 15-20 reps per set, alternating from
left to right. So you would do 15-20 reps on the right, then immediately
do 15-20 reps on the left, and then go back to the right and so on for
4 sets total per side.
Workout 2: Back
Exercise 1: Straight
bat lat pull down – using a straight lat bar, do 4 sets of 15-20 reps
taking 30-45 seconds rest in between sets. You can do this exercise
to the front or back, depending on what is more comfortable for you.
Exercise 2: Bent
over rows – with a straight bar, complete 4 sets of bent over rows
at 12- 15 reps per set with 60-90 seconds rest in between sets. Like
with military press, the last set of this group will be a single drop
to failure. The same rules apply, do not drop any lower then 50% of
the weight that you did for your last set and rep out to failure.
Exercise 3: Double-sets:
regular lat pull down and underhand pull down – complete 4 sets with
at 12-15 reps per set with 60-90 seconds rest in between sets. For this
exercise you will do 12-15 reps of regular lat pull down and then immediately
switch to an underhand pull down for 12-15 reps and that will be a complete
set.
Exercise 4: Shrugs
– nothing special here. Complete 4 sets of shrugs at 20-30 reps per
set with 30-45 seconds rest in between sets.
Workout 3: Legs
Exercise 1: Leg extension/hamstring
curl supersets – again nothing special here. Complete 4 sets at 12-15
reps per set with 45-60 seconds rest in between sets.
Exercise 2: Squats
– these can be done free or on a smith machine. Complete 4 sets at
12-15 reps per set with 1-2 minutes rest in between sets. The last set
will be a single drop set to failure with the same rules as before.
Exercise 3: Leg press
– nothing special. Complete 4 sets at 12-15 reps a set with 60-90
seconds rest in between sets. The last set will be a single drop set
to failure, with the same rules as before.
Exercise 4: Leg extension/stiff-legged
deadlift superset – complete 4 sets at 12-15 reps per set with 60-90
seconds rest in between sets.
Workout 4: Arms
Exercise 1: Double-sets:
cable curls and dumbbell curls – complete 4 sets at 12-15 reps per
set with 30-45 seconds rest in between sets.
Exercise 2: Straight
bar curls – nothing special here. Complete 4 sets of straight bar
curls at 12-15 reps a set with 45-60 seconds rest in between sets.
Exercise 3: Superset:
machine curls/tricep press down – again the name says it all. Complete
4 sets at 12-15 reps a set with 30-45 seconds rest in between sets.
Exercise 4: Cable
kick-backs – complete 4 sets at 15-20 reps per set with 30-45 seconds
rest in between sets.
Exercise 5: Close-grip
bench – complete 4 sets at 12-15 reps a set with 60-90 seconds rest
in between sets. The last set will be a single drop set to failure,
same rules as before.
Workout 5: Chest
Exercise 1: Double-sets:
incline dumbbell press and incline flyes – complete 4 sets at 12- 15
reps a set with 45-60 seconds rest in between sets.
Exercise 2: Flat
bench – nothing special here. Complete 4 sets at 12-15 reps per set
with 60-90 seconds rest in between sets. The last set will be the same
single drop set to failure.
Exercise 3: Flat
bench flyes – complete 4 sets at 12-15 reps per set with 30-45 seconds
rest in between sets.
Exercise 4:
Incline bench – complete 4 sets at 12-15 reps per set with 60-90 seconds
rest in between sets. The last set will be a single drop set to failure.
Exercise 5:
Machine decline bench – complete 4 sets at 12-15 reps per set with
30-45 seconds rest in between sets.
These workouts are pretty
harsh if you are not used to doing high rep routines, but trust me they
do work. My one recommendation with these is, don't do all 5 in the
same week, and don't use them for your primary training schedule. These
workouts are for when you feel like you need to do something different
for a little while, or for me, I use them when I am injured because
you still get a great workout, and since the reps are so high with these
workouts, you can't ever to get max weights, so you put a lot less strain
on your body. If you have any questions regarding the workout, feel
free to email me at liftgod@hotmail.com.
cHaOsBGC week 1- bench & deads
raw bench
135x10-10 225x6 315x3
375x8 375x7 405x2 405x3
CG bench
315x10 315x10 365x3 365x4
incline bench
275x10 275x9 315x2 315x2
incline flyes
85-4x6; 85x4 70x10
pec dec
150x10 190x10 210x6 150x8 225x6 120x20
BTN millitaries
225x10 225x10 275x2 275x2
225-6x5 225x4
front laterals
75x12-80x12-80x12
DB extensions
50x12-65x12-65x13
pushdowns without bands
STKx5 STKx5 10px10
w/ bands
STKx5 STKx4 10px10
chaosBGC week 1- deads
raw sumos
225x5 315x3 405x1
465-5x5 475-5x5
barbell shrugs
675x30 855x13 855x15 675x17
barbell rows
405x18 495x8 405x14 495x6
pullups
bw-2x5 bwx3
hs pulldowns
6p-18RP
db curls
130x4 130x5 130x5
db concentration curls
150x5 150x5
pinwheel curls
150x10
machine curls
60x20 80x20
***bench day wasn't my best but i will get better and stronger. the volume is still high where i like it and this is just the first week so these numbers will be going up on week 2. i also wasn't recovered from practicing squats those few days before but they will pay off as i know what went wrong or rather what i need to do to fix it. deads was a gut-check day. all i can say. grip was struggling to hold on but i still pushed it. i'll be adjusted to this in the next week for sure. i'm actually excited on what this new training cycle will bring. i defintely need conditioning and speed before this meet which i'm ready for...
alright...ready to give this squat thing another try,
TB
Feb 19, 2011
Feb 18, 2011
Feb 17, 2011
Feb 16, 2011
Feb 15, 2011
cHaOs513 squats- week 1
135x10 225x10 315x5 405x3
475x8 425x5 445x5 515x2 515x1
leg presses
720-2x5 630x10(15s rest between sets)
810-2x5 720x10
810-2x5 720x10
leg extensions
150x10 175x9 200x8 225x6 250x6-6(10 sec rest between sets)
leg curls
125x10 150x7 175x7 200x6 225x4 150x30
mod. GHR
bw- 2x5
standing calf raises
135x6 225x6 315x6 365x10
seated calf raises
270x30 330x30
abs
***tonites squat session was good shit. upped the reps on my warmups which worked out well for me. 475 wasn't too bad and neither was 515 at the end...an easy double and went for another single after that without much rest. i'm bad about that. lol. still staying with the increased volume and see what happens to my strength at this point. the last chaos513 cycle, week 1 i did 465x8 and 505x1 and this time..did 475x8 and 515x2 which is big progress for me...especially without knee wraps right now. lookin foward to bench....the depth on these were better and more comfortable...
gettin squats figured out,
TB
Feb 14, 2011
Feb 13, 2011
cHaOs513 deads- strength specialization week 4
455x1 405x2 545x2 635x1
speed deads
405x1 405x1 495x1 495x1
barbell shrugs
675x20 585x24 945x10 855x12 765x15 855x10
barbell rows
495-2x5 405x10
495-2x5 405x10
495x5 495x4 405x10
HS pulldowns
4px12 4p+50x10 6px10 6p+50x7 8px6 8p+50x5
pullups
BW-3x5
BW-4 reps
db curls
105x6 105x5 85x7 105x6 105x5 110x4
machine curls
4px10 6px10 8px10 10px5
db concentration curls
150-2x5 105x10 150-2x5 105x10 150-2x5 105x10
barbell curls
135-3x5 135x4
abs
***today was a ball-buster. the volume went up on everything so i'm goin to still move up in weight using the same volume. love it though. the deficit band pin pulls were awesome. 635 was very strong and didn't feel heavy like the 585 a week before. also doubled 545 with the same amount of tension. the volume on shrugs and rows were great but the bar weight on both needs to be moved up to make it harder. experimented on a lot this week to see if it will work and it seems it will. we'll see what happens on squat day...
back to straight weight and the big 3,
TB
Feb 12, 2011
Feb 11, 2011
Feb 10, 2011
cHaOs513 bench- strength specialization week 4
barx3 135x3 185x3
225x1 205x3 245x3 225x3 335x1 335x1
raw bench
315x24
db incline
135x6 135x7 150x4
smith high incline
225x8 275x6 295x6 225x5 31x5
225x6 295x6 225x18RP
db flyes
100sx15RP
seated BTN overhead presses
135x10-155x6 155x6-185x2-135x6
front laterals
130x4 130x4
side laterals
70x6-55x6-65x6-45x6-60x6-55x6
CG band pin presses(+100)
225x5-275x4-295x3-315x2-335x1 225x15RP
pushdowns
w/o bands
stk-2 sets of 20
w/bands
10P-2 sets of 15
***tonite i had a really focused session. final session with bands so like squats i need to go all out. every set was fast as hell too. i'm proud of that. i finished up with 335 which was 590 at the top..more than last week. finished with repouts with 24 reps with 315. i fuckin lost count and had to hit the camera real quick and bang out 6 more after the first 18. i hate that. did some seated behind-the-neck overhead presses this week off pins. defintely hard without the momenteum and doin them from a dead stop. goin to give this a run for a few weeks and see what happens. did some CG pin presses after seein garrett griffin do then and they hit the tris for me harder and they were done a few inches or so from lockout. a friend of mine though gave me another movement to try out next week for triceps. gotta experiment with new stuff every now and again...
keeps me from bein bored...lol
TB
Feb 9, 2011
cHaOs513 squats- strength specialization week 4
135x3 225x3 315x1 435x1 405x3 475x2 545x1
raw squats
225x9 315x17
leg press
10Px23 16P-3x10 20Px15RP
leg extensions
11Px30 12Px30 20Px8 16Px23RP
leg curls
10Px10 12Px10 20Px15RP
seated machine calf raises
340x10 340x10 400x28RP 400x23RP
****squats went very well tonite. Yok3d strikes again. killed 545 stronger than i thought i would to be honest. squattin a bit wider this week to see if its a difference and in the form it is. a lot different. it was a little easier squattin this week than it has been in the past. next week should be interesting indeed though i came close to puking and that is always awesome. got 5 reps more than last week on repouts and its gettin more and more comfortable for me on squats. i wanted to end this strength specialization cycle hittin the heaviest weight i could off a box and i did that. bench day should be fun!!
can't wait!
TB
Feb 8, 2011
Feb 7, 2011
Feb 6, 2011
eyes of a cannibal
what's so fuckin amusing?
is it what i'm doin? how i'm doin it?
is it that i'm not doin shit you way?
is it that i'm different than you?
is it because i don't do what everyone else does, what u find me doin is amusing to you?
amusement. that's really funny. what i find amusing is your lack of hunger....your lack of heart. everyone finds the animal in cage funny...til its unleashed. then it isnt' so funny anymore. why is that? they sit and taunt it...laugh at it...mock it...its ok then right? it must be. they are sittin comfortable. shit changed when they realize the eyes of the cannibal are fuckin real.
is that amusing?
tell me. what give u the flyin fuck to work up the nerve and think you can rattle the cage of an cannibal and think judgment day isn't comin for your ass? why is it that u feel that your untouchable? i'll tell u why...u feel unbeatable...unbreakable...untouchable...unshakeable. i can feel every ounce of your spit on top of me. it only drives me more and more insane in the gym....to prove the strength of mine can't and won't be denied. i put myself thru hell day in and day out and all you can do is sit..mock me...taunt me. in my world its darkest before dawn so right now i'm in my own personal hell...awaiting my chance...just my one chance out of the cage to show u what kind of monster u truly have created. i'm done playing around and fuckin holdin back just because you think i should do things "proper" or the "right way"...i'm not playing nice anymore. i'm willing to rip heads if that's what it takes to be stronger...
is that still amusing?
the way i train. the way i look. there's a fuckin reason, motherfucker. what u see is the embodiment of my primal resolve...my hunger..and my heart. i'm willing to do what it takes to achieve the greatness that exists within me. your words only serve to fuel my rage for the iron and its hatred. i put in work at the factory like its a full-time job day in and day out. there are no easy days. there are no comfortable days. i come in whether i'm 100% or 50%...it doesn't matter. i have work to do. and the work i do is heavy, brutal, hard, and intense as fuck. the pain i put thru myself is normal. in my line of work, i come to embrace that and accept it. my intensity is my insanity. period. i spill blood and sweat and more if necessary without a second thought...
"Tell me how it felt to have one breath... How bad did you want that little breath of air? When you want to win as bad as you wanted that one breath of air, then come back and see me. That's what it will take for you to be the best!"- steve michalik
is that still amusing to you?
you laugh at the things i haven't become yet...at the things i haven't done yet. challenge me. i fuckin dare u. whether it takes me a day, a week, a year or 10 i will fuckin make u eat your words. you go to the "gym"...i go to the factory...you train to get ready for the fuckin beach....i train to scare motherfuckers. you train for battle...doin only whats required to win...i train for war...doin EVERYTHING in my power to win it. its amusing to you to see how i train. it ridiculous to you. where every breath i take make me want it more and more. my hunger amuses u. why? u don't understand it. that's fine. i'll creep up on you like the nightmare i am and make u piss in your pants when my appearance comes over you.
i see why this is amusing to you now...
your different than me. I eat, sleep and breathe the iron 24-7 and it amuses you. yea sure, u think i don't have a life outside of the gym. me personally, what goes on outside of the factory, is none of your fuckin business only to my fellow cannibal brethren we feel and conceive what i do as a religion. your heart. u don't have it. your passion. not there. your hunger...non existent....you worry soo much about what i do, why i do it, and even go as far as to judge who i am based off of what i do or don't do. i could careless what u say. if my presence pisses u off. so be it. iif my presence amuses you, then that's a different story. go ahead...have fun. laugh it up. laugh. remember who's watchin who. while your laughin at me, i'm watchin you...analyzing your weaknesses and strengths...forming a plan to become something you don't have the fuckin balls to be OR maybe come up with a plan to take whats yours and make it my own.
is it still amusing to you?
picture this. imagine living in the world where no one can touch you. there isn't anyone stronger than you. your the best. your comfortable. you feel like your an unmovable mountain. people praise you. people admire u. why? cause of what you done. but do you know what's AMUSING to me? this. all that changes when someone out of the shadows come out of nowhere. he's watched you. studied you. knows your weaknesses and strengths. knows where your limit of pain goes. he rips your fuckin heart out and eats it for breakfast. your found lifeless...a shell of the man u used to be. what happened? you were eaten by a fuckin CANNIBAL. someone who was more hungrier and have more heart than you. he doesn't plan on stopping. you couldn't fuckin stop him. he knows you won't stop him but welcome to try. all you are is a skull that is mounted on the wall next to an empty spot for his next one. he's focused...one takin the next skull. is that amusing to you?
" You feel pressure? You are afraid that you might fail and lose the contest? You gutless bastard! You have two choices. You can either quit bodybuilding and take up golf, or you can fly back to New York and pick up your balls where you left them and train for the show with me!"- steve michalik
these days...those who call themselves "champions" of some kind are the amusement. they have the fuckin nerve to say they have what it takes. that what they say goes or your a waste of time and you won't amount to shit. that's fuckin amusement to me. wanna know what's even more amusing...they are fuckin scared. they are afraid to push themselves to the next level...they are afraid of losing...they are a bunch of pussies in my book. champions back in my day, fuckin earned the title as such...over and over again. not by staying in a weight class for 10 years or competing in a state over and over again. these are posers. they dissappear the moment someone comes to wipe their name off the books.
"I'm not a kid anymore, so don't think that your attitude is going to intimidate me. I came 3000 miles to show you what I am made of, and I intend to do just that. So stop wasting my time and let's get rock'n and roll'n!"- j.defendis
here's my point. i am who i fuckin am. i'm a cannibal and fuckin proud. i'm hungry and i have heart. i do a lot of shit that some may think is "impossible" or stupid. i'm a man possessed and on a mission. i sweat my ass off and train til i can't fuckin walk or move anymore. i go all out. tell me i'm weak. tell me i won't amount to shit. i promise u everyday i'm goin to be committed to making you my bitch. i may be broken time and time again and maybe beaten but i'll be back in your fuckin face again and again til my very presence to you goes from bein fuckin amusing to fuckin anger and annoyance OR til i become a living fuckin nightmare to you..either way..those outcomes will happen. i'll take something from yours that you pride off of and then take something else of yours. i'll take it all til you have shit else left but to deal with me and make no mistake, i'll make you bleed first before you even make me sweat even an ounce. why? i'm hungrier than you. i'll tolerate more pain than you. more importantly...i have more heart than you. i'll eat the weak and scare the strong cause that's what i fuckin do...why? cause i can. show me weakness...show me blood and i'll get hungrier. i smell blood right now. i smell fear. that's what keeps my hunger burning like a fuckin inferno. proving you wrong and makin u eat your words as i become what i fuckin want to become...keeps my hunger alive...
I didn't understand why he mocked me and insulted me. But I loved it. It fueled my rage. It brought me just one more step closer to my victory at the USA and for that I have to thank Joel. Yes, I always appreciated the support I received from my friends and fans while training for the USA, but it was guys like Joel and his cheerleaders that really enabled me to achieve my goal of becoming a champion and winning the USA.- j.defendis
does that amuse you?
you must think that your amusement angers me? no. i love it. it fuels my hunger that much more. it makes pouring my heart into what i do that much easier and without hesitation. it allows that primal resolve to be more and more feral by the session...and if you think you can bury me...break me. bring it. fuckin do it. again, you'll fuckin bleed before you accomplish this. you won't break me. you don't have the fuckin heart to do so. period. you cannot face the passion, the hunger, and heart you don't have the balls to match or overtake. i'll show u what i'm fuckin made of and its more than your pussy little ass can handle. so laugh it up motherfucker. laugh it up hard. taunt the animal in the cage and DON'T look into my eye...for they are of a man-beast ready to wreak his version of chaos and hell...the eyes of a cannibal. the only thing that is protecting your sorry-ass right now is these iron bars between us...but they won't protect you forever. i'm fuckin comin and i have only one prediction....PAIN....and there's no fuckin amusement about that.
"A great pleasure in life is doing what people say you cannot do."- Walter Gagehot
tell me...does THAT amuse you?
TB
cHaOs513 deads- strength specialization week 3
135x3 225x3 315x1
495x1 455x3 545x2 495x3 605x1 625x1
raw deads
495x1 635x1
barbell shrugs
675x20 765x20 1035x6 1035x4 855x15
barbell rows
405x8 495x8 585x6 675x4 585x6 675x5
hs pulldowns
8Px5 8Px6
pullups
bwx10
cg pulldowns
80x20 80x20
db curls
70x8 100x6 110x6 65x15RP
db concentration curls
150x6 150x6
hs preacher curls
100x30 155x15RP
***this was pure hell. i was sleep deprived but fuck, had work to do. started out with pin pulls with +200 in bands and worked up to 605. then i worked up to 635 on raw deads. should of taken one more set before hand but i wasn't in my right mind for some reason. went onto shrugs with 20 rep sets with 675 and 765 and 2 sets with 1035 and then a set of 15 with 855. juggled my sets a bit on rows for a change of pace...675 was easy. bein sleep deprived defintely puts your mind in different place...kinda kool really. squats are up on monday and its the final week of strength specialization...
did i say that sleep deprivation was kool? sorry..
TB
Feb 4, 2011
Feb 3, 2011
cHaOs513 bench- strength specialization week 3
barx3 135x3 225x1 205x3
raw bench w/ bands (+240)
225x2 205x3 245x2 275x1 315x1
bench repouts
315x17
incline hammer strength
10Px6 10P+25x6 10P+25x5 8Px16RP
hammer strength wide-chest
6Px30 6Px30
db incline flyes
65x17RP
overhead rack shoulder presses
275x1 225x3 255x2 245x3 275x2 315x1 335x0 335x1
db front laterals
110x6 120x6 120x5 100x15RP
CG floor presses
225x20 315x6 275x15 335x6
pushdowns w/ bands dbled
50x30 50x30 120x16RP
abs/forearm work
***this week session was fuckin better. went back to my arched setup and modified it a bit and its better. worked up to 315 plus 240 on band bench and repped out 315 for 17 reps. the speed was better and it was controlled. locked my lats in every set and every rep. felt good. did some overhead rack presses which would be a good sub for seated militaries since my gym doesn't have one. 335 was hard but still pressed it up from the pins. did 2 sets with 120s on front laterals too which is big for me and still did 6 reps with 335 on CG floor presses despite havin pre-exhausting them. BJ came out of surgery ok and he's recovering now. now we will see what back day brings...
crushing plates!
TB
Feb 2, 2011
Feb 1, 2011
cHaOs513 squats- strength specialization week 3
135x5 225x5 315x1
405x1 365x3 435x3 405x3 505x1 525x1 525x1
raw squats
135x10 225x10 315x14
band leg presses
360x10 450x10 540x10 450x10
630x10 720x10 810x10 630x10
leg ext
150x30 125x30 175x30
standing leg curls
25(1)x10 25+15x10 25(3)x10 25(2)x10
seated calf raises
300x10 330x10 320x10 360x10 340x10
360x18RP
abs
**tonite squat session was fuckin awesome. worked up to 505 and 525 for 2 singles on band box squats with +250 on bands. alot of what nate recommended to me paid off in form and i'm defintely goin to keep it up. it was an article on 3rd world squatting and got some ideas from it. it was awesome. anyways did some high rep squats afterwards and defintely easier goin deeper now considering what i was doin "mentally". i don't know what possessed me to do that many sets on leg presses but fuck it. i went with it. BJ is out for surgery so i'm training solo on bench this week...
trains still gotta keep rollin,
TB