chaos513 oldschool week 3- squat and bench

chaos513 week 3 squats

raw squats
135x10
225x6
315x3
405x1
raw box squats
405x3
495x3
635x3
suicide squats
225x5
315x4
365x3
405x2
495x1

leg presses(done HIT)
450x10
450x8
540x6
630x6

leg extensions
8px25
10px2x10
12px10
10px4x10
12px34
16px10
14px15

leg curls
16p2x5(HIT) 12px10
16px5 16px2(HIT) 12px10

seated machine calf raises
410x2x10(HIT) 340x20
410x2x10(HIT) 340x20
410x2x10(HIT) 340x15

chaos513 oldschool week 3 bench

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

405x1
430x3
445x2x2
465x1
390x2x6
225x36
225x22
225x19

incline hammer strength(HIT)
270x8
360x5
360x4
410x3
270x8

pec deck
150x20
165x5x10
190x9

smith shoulder presses
315x4 315x3 225x7
275x2x5 185x10

db shoulder presses
105x10
105x12

machine laterals
11px22
12px5x10
14px22

rolling extensions
60x8
60x8
85x6
100x4

pushdowns/dbl bands
10px33
12px5x10
14px12


****these last few days of training were awesome..thought a deload maybe necessary though. tripled 635 on box squats without a problem...gotta spread the knees out more and raw squats continue to be deep like last week...its easier for me to hit depth now and more power there. deload week is goin to consist of speed work...lots of it!! benchin is progressing very well. week 3 of the gillespie routine. bj killed 410 on bench. he had a mental block with 405 for the longest but did 410 and had another rep to spare. first time me doin 465 in a long while and got it strong. bj did 225 for 26 reps...1 more rep than last week...i got pissed after only gettin 225 for 36 reps and then sat there and did two more sets...a set of 22 and a set of 19. the goal next week is to do 3 repout sets with 225...especially after speed work. why do those sets of 225 after 3 work sets or why do 495 for 2 singles after heavy box squats...




BECAUSE.I.CAN.
TB