cHaOs513 oldschool- week 6 deads/ week 7 squat & bench

chaos513 oldschool week 6 deads

speed deads- 405x3x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x54 855x37
barbell rows- 495x11 585x9 675x7
chuck v. pulldowns- 12px36 14px5x10 16px16
pullups- bwx13
barbell curls- 95x10 135x6 185x6 205x3 225x3 275x2 315x2 335x2 135x10 135x15 135x6 185x6
machine curls- 110x28 130x5x10 150x22

chaos513 oldschool week 7 squats

raw "3rd world" squats- 135x10 225x10 315x5 405x5 315x12 455x1 495x1 405x5 545x1 315x11
leg presses- 630x8 720x10 810x6 900x10
leg extensions- 16px28 18px5x10 20px35
mod. GHR- bwx6x6
standing calf raises- 12px16 13px25 14px12 15px25

chaos513 oldschool week 7 bench

raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 435x3 450x2 450x2 475x0 475x1 395x6 395x6 395x8
db flies- 105x8 115x8 125x6 135x5
incline machine presses- 14px28 16px5x10 18px15
hammer strength BTN press- 360x2x5 270x10 360x5 360x4 270x5
rear pec dec- 165x15 180x5x10 195x11
HKB- 125x6 135x6 135x6
pushdowns- 14px35 16px5x10 16px12

***training is coming together well right now. gettin more and more 1 sec reps with 585 on speed deads, all my squats were deep, modified one little thing and it made a difference big time, and bench was still strong and fast. i have to say that doin the flyes and inclines have been helping a ton. doin those deep squats the other day...i can see them paying off big time. it was a rep day pretty much...did more rep sets than singles...same with bench. 2 weeks of regular training and last week of this month is goin to be gettin in openers. i'm lookin at 650 on squat, 455 on bench, and 650 on deads. til then...



bustin ass is the name of the game,
TB