chaos513 oldschool- week 2 bench & deads

chaos513 oldschool- week 2 bench

raw bench
135x12
135x10
225x8
225x6
315x3
315x1

400x5
415x4
425x3
370x8
225x44

CG bench
365x3
335x6

incline bench
315x6
335x6
365x5
225x38

machine flyes
10Px25
10Px4x10
11Px10
12Px10

BTH hammer strength
270x2x5
180x10
270x5
270x4
180x10

machine laterals
125x23
137x5x10
150x15

rolling extension
60x2x5
40x10
60x2x5
40x10
60x2x5
40x10

banded pushdowns
100x35
100x10
112x4x10
125x9


chaos513 oldschool- week 2 deads

speed deads
405x4x1
495x5x1
585x3x1

barbell shrugs
765x32
1035x7
1035x8
855x20

barbell rows
495x2x5(slow)
405x10
495x2x5(slow)
405x10
545x4(slow)
455x8

iso rows
270x25
360x5x10
450x10

db curls
145x4
145x2x5

ez bar curls
105x2x5
65x10
105x5
65x10

hs preachers
90x20
115x2x10
90x3x10
115x10

***these last few training sessions have been goin well. bench is finally moving just have to be patient. considering that i did 44 reps AFTER all that work and my best is 49 fresh...i'll be able to do 50+ next time for sure. BJ did 25 reps and his benching is moving in the right direction as well. we killed shoulders and triceps. we'll be addin 2 more sets to CG bench this week since we both need the work. inclines are goin up. did 365 for 5 and repped out 225 for 38 reps so this tells me that we may have to considering some decline work in the future...maybe alternating incline and decline work. BJ is also up to 280 now and it shows in his strength. i'm tellin ya...there's a monster here! trained speed deads with my bro, thomas. 585 was faster this week than the last so next week i'll be adding another single to 585 sets. thomas moved 405 and 495 with speed. we worked a bit on tech but over time it will get better. thomas also went onto doin rows with 455 and 495 for 12 reps...fuckin beast. 765 for 32 on shrugs were easy and 1035 for 8 was easy too. it had a lot do with thomas bein there. lol. did rows(the heavy sets) a bit slower like HIT style and i like it. still went up to 545 for 4 reps so i know next week it will defintely have to be bumped up...even doin HIT style. week 2 is trucking right along....





back to hittin some squats,
TB