Mar 30, 2011
Mar 28, 2011
Mar 27, 2011
Mar 26, 2011
Mar 25, 2011
cHaOs513 oldschool week 5- bench
cHaOs513 oldschool week 5- bench
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
395x5
410x4
420x3
365x2x8
365x13
CG bench
345x6
405x4
incline flyes
120x8
120x7
120x7
inverted chest press
10Px20
14Px3x10
16Px3x10
18Px25
smith shoulder press
275x11
225x22
315x8
365x5F
275x26RP
seated bent over laterals
55x20
60x5x10
80x12
incline rolling extensions
60x15
75x11
65x15
90x6
pushdowns with dbl minis
4Px20
6Px5x10
8Px11
***one helluva of a bench session here....especially on BJ's part. he killed 375 for 3 like it was speed and then did 2 sets of 8 with 320 and 320 for 10 reps...that's the most he's done with 320 for that many sets and reps. my speed is stronger..if that makes sense. 420 for 3 was fast and strong and 2 sets of 8 and set of 13 with 365 was crazy but i fuckin loved it. CG is moving up too...BJ did 365 for 3 and i did 405 for 4...BJ wanted to hit some heavy incline flyes so we ass-raped 120s for sets..he did a set of 7 and 2 sets of 6 and i did a set of 8 and 2 sets of 7..odd number. missed doin these though and glad BJ wanted to do them.
faster bench is a stronger bench,
TB
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
395x5
410x4
420x3
365x2x8
365x13
CG bench
345x6
405x4
incline flyes
120x8
120x7
120x7
inverted chest press
10Px20
14Px3x10
16Px3x10
18Px25
smith shoulder press
275x11
225x22
315x8
365x5F
275x26RP
seated bent over laterals
55x20
60x5x10
80x12
incline rolling extensions
60x15
75x11
65x15
90x6
pushdowns with dbl minis
4Px20
6Px5x10
8Px11
***one helluva of a bench session here....especially on BJ's part. he killed 375 for 3 like it was speed and then did 2 sets of 8 with 320 and 320 for 10 reps...that's the most he's done with 320 for that many sets and reps. my speed is stronger..if that makes sense. 420 for 3 was fast and strong and 2 sets of 8 and set of 13 with 365 was crazy but i fuckin loved it. CG is moving up too...BJ did 365 for 3 and i did 405 for 4...BJ wanted to hit some heavy incline flyes so we ass-raped 120s for sets..he did a set of 7 and 2 sets of 6 and i did a set of 8 and 2 sets of 7..odd number. missed doin these though and glad BJ wanted to do them.
faster bench is a stronger bench,
TB
Mar 24, 2011
Mar 23, 2011
chaos513 oldschool week 4 deads/ week 5 squats
chaos513 oldschool week 4 deads
speed deads
405- 3 singles
495- 5 singles
585- 3 singles
barbell shrugs
945x23
765x33
855x19
855x25
barbell shrugs
405x10
495x8
585x6
705x3
machine rows
12p- 30
15p- 5x10
18p- 19
pullups
bw- 15 reps
preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4
pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6
RVCG bench
225x10
315x7
275x6
335x6
275x20
***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...
chaos513 oldschool- week 5 squats
raw squats
135x10
225x8
315x3
405x1
495x1
box squats
495x5
545x5
635x1
585x1
705x1
speed squats
315x16
405x1
495x1
DK squat presses
360x7
270x13
450x6
leg extensions
12px30
14p-3x10
16p-2x10
18p-40
leg curls
18p-2x5
14px10
18px4
14px10
standing calf raises
8px15
10px11
12px11
15px10
***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...
will do what it takes to get my squats bigger and stronger,
TB
speed deads
405- 3 singles
495- 5 singles
585- 3 singles
barbell shrugs
945x23
765x33
855x19
855x25
barbell shrugs
405x10
495x8
585x6
705x3
machine rows
12p- 30
15p- 5x10
18p- 19
pullups
bw- 15 reps
preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4
pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6
RVCG bench
225x10
315x7
275x6
335x6
275x20
***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...
chaos513 oldschool- week 5 squats
raw squats
135x10
225x8
315x3
405x1
495x1
box squats
495x5
545x5
635x1
585x1
705x1
speed squats
315x16
405x1
495x1
DK squat presses
360x7
270x13
450x6
leg extensions
12px30
14p-3x10
16p-2x10
18p-40
leg curls
18p-2x5
14px10
18px4
14px10
standing calf raises
8px15
10px11
12px11
15px10
***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...
will do what it takes to get my squats bigger and stronger,
TB
Mar 22, 2011
Mar 20, 2011
Mar 19, 2011
BECAUSE I CAN
cause I can.
repping usplabs and firebreather athletics.
TB
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chaos513 oldschool week 4- squats and bench
chaos513 old school squats- week 4
reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1
raw squats
225x5
315x5
405x3
leg press
630x10
810x6
810x7
900x5
900x6
leg extensions
10Px20
12Px2x10
14Px3x10
16Px36
leg curls
18Px2x3
14Px10
18Px3
14Px10
seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25
abs
****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.
chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16
close-grip bench
315x6
355x6
incline hammer strength
360x11
360x8
450x3
450x3
pec deck
150x22
165x5x10
190x17
smith shoulder press
275x2x5
225x10
275x5
275x4
225x9
front laterals
130x4
130x5
machine laterals
13Px17
14Px5x10
15Px11
rolling extensions
100x2x5
pushdowns
13Px20
14Px5x10
15Px11
***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...
no..it really does,
TB
reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1
raw squats
225x5
315x5
405x3
leg press
630x10
810x6
810x7
900x5
900x6
leg extensions
10Px20
12Px2x10
14Px3x10
16Px36
leg curls
18Px2x3
14Px10
18Px3
14Px10
seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25
abs
****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.
chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16
close-grip bench
315x6
355x6
incline hammer strength
360x11
360x8
450x3
450x3
pec deck
150x22
165x5x10
190x17
smith shoulder press
275x2x5
225x10
275x5
275x4
225x9
front laterals
130x4
130x5
machine laterals
13Px17
14Px5x10
15Px11
rolling extensions
100x2x5
pushdowns
13Px20
14Px5x10
15Px11
***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...
no..it really does,
TB
Mar 17, 2011
Mar 16, 2011
Mar 15, 2011
Mar 14, 2011
cHaOs513 oldschool week 3- deads
cHaOs513 oldschool week 3- deads
raw speed deads
225x 3 singles
315x 3 singles
405x 3 singles
495x 5 singles
585x 4 singles
barbell shrugs
945x25
855x41
765x49
barbell rows
405x8
495x8
585x6
675x5
hammer strength high rows
3Px2x5
2Px1x10
3Px5
3Px2
2Px10
palm facing pulldowns
12Px22
14Px5x10
18Px8
db curls
55x10
85x6
100x3
150x4
150x6
db preacher curls
55x2x5
40x10
55x4
40x8
machine curls
4Px22
6Px5x10
8Px8
***deads were faster with 495 and one single with 585 so i'll be faster next week. they felt better than last week. don was in and i was pushing him and he was pushing me like before..gotta love it. he did 945 for 6, 855x20 and 855x39 on shrugs...one week out from his strongman contest too...had just did one 2 week before as well. on my first attempt with 945, my strap blew. thomas, who was also in, gave me a pair of his so i could continue busting ass. thanx brother. went more for volume this week on everything. 675 for 5 on rows were stronger and yea..i was doin them slower than before. it was my bday on saturday so i had to bust ass. loved it. onto squats now...
oldschool training working..
TB
raw speed deads
225x 3 singles
315x 3 singles
405x 3 singles
495x 5 singles
585x 4 singles
barbell shrugs
945x25
855x41
765x49
barbell rows
405x8
495x8
585x6
675x5
hammer strength high rows
3Px2x5
2Px1x10
3Px5
3Px2
2Px10
palm facing pulldowns
12Px22
14Px5x10
18Px8
db curls
55x10
85x6
100x3
150x4
150x6
db preacher curls
55x2x5
40x10
55x4
40x8
machine curls
4Px22
6Px5x10
8Px8
***deads were faster with 495 and one single with 585 so i'll be faster next week. they felt better than last week. don was in and i was pushing him and he was pushing me like before..gotta love it. he did 945 for 6, 855x20 and 855x39 on shrugs...one week out from his strongman contest too...had just did one 2 week before as well. on my first attempt with 945, my strap blew. thomas, who was also in, gave me a pair of his so i could continue busting ass. thanx brother. went more for volume this week on everything. 675 for 5 on rows were stronger and yea..i was doin them slower than before. it was my bday on saturday so i had to bust ass. loved it. onto squats now...
oldschool training working..
TB
Mar 11, 2011
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
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
Mar 8, 2011
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
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
Mar 7, 2011
Mar 5, 2011
Mar 3, 2011
Mar 2, 2011
Mar 1, 2011
chaos513 oldschool- week 2 squats
raw band squats(+300)
135x3
225x3
315x1
405x1
515x1(820)
suicide squats(nonstop back to back)
225x5
315x4
365x3
405x2
455x1
speed squats
495x1
495x2
3rd world squats
225x5
225x5
135x10
225x5
225x5
135x10
leg extensions
150x20
175x4x10
200x10
225x15
leg curls(backtoback sets)
175x8
150x12
175x10
150x8
seated machine calf raises
360x17
380x5x10
410x14
***squats probably looked like shit tonite so a lot of work needs be done. they were deep nonetheless..deeper than they have been in a while and i will work on them even more so. never had 495 felt soo easy after doin band work. worked up to 515(820 at top) on raw squats with no knee wraps. when i repped 495, i felt i could of done 10 reps with it at least. months before i couldn't do past 5 or 6. this is progress that motivates me. now onward to bench...
just hungry to prove myself,
TB
135x3
225x3
315x1
405x1
515x1(820)
suicide squats(nonstop back to back)
225x5
315x4
365x3
405x2
455x1
speed squats
495x1
495x2
3rd world squats
225x5
225x5
135x10
225x5
225x5
135x10
leg extensions
150x20
175x4x10
200x10
225x15
leg curls(backtoback sets)
175x8
150x12
175x10
150x8
seated machine calf raises
360x17
380x5x10
410x14
***squats probably looked like shit tonite so a lot of work needs be done. they were deep nonetheless..deeper than they have been in a while and i will work on them even more so. never had 495 felt soo easy after doin band work. worked up to 515(820 at top) on raw squats with no knee wraps. when i repped 495, i felt i could of done 10 reps with it at least. months before i couldn't do past 5 or 6. this is progress that motivates me. now onward to bench...
just hungry to prove myself,
TB
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