road to redemption...continues..

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  1. bench accy day

    db inclines
    75x10 75x10 105x3
    135x5-105x10 135x5-105x10 150x5-105x10 150x5-105x10(little rest between sets0

    heavy dips
    bw+45x5
    bw+90x3-1-3-1(little rest)
    bw+180x3-1(little rest)

    pec deck(6 sec rest)
    180x6-6-6-6-225-6-6

    plate loaded seated press
    180x3-3-3-200x3-210x1-180x3-3

    heavy rear db laterals
    105x5-50x10 115x5-50x10 115x5-50x10

    abs

    ***one kickass session today. i felt good. kept away from any barbell and flat back movements that would resemble a regular bench so i opted for those movements. i need to do some db work to work on more stabilizers. first time goin heavy on dips..was pleased with 180 plus 330 in bw. the gym had a plate loaded seated press which with 2 45s per side was hard so its truly worked my stabilizers. then finished up with heavy rear db laterals and abs. next up deadlift day..


    time to get my sumo up,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com


  2. deads/back/hammers

    raw sumo deads
    225x6 315x3 315x1 405x1
    480x3 480x6 335x8 335x8 405x9

    barbell shrugs
    405x5 605x5 695x5 785x5 875x3
    965x5 965x7 965x6 605x10

    barbell rows
    405x5-315x10
    405x5-315x10

    lat pulldowns
    140x10x5(10s rest)

    pullovers
    130x6x6(6s rest)

    close-grip pulldowns
    120x6x6(6s rest)

    hammers
    50x5
    150sx3 150sx1 150sx3 150sx1 150sx10

    machine curls
    80x6x6(6s rest)

    abs


    ***today was ball-buster and came close to a big vomit at the end had it not been for the cold air we have down here right now. sumo deads went faster than i thought they did on video. i was shocked. 2 week of this program and next week is a speed week. want to do some heavy shrugs and worked up to what i could fit on the bar...965 and did 3 sets of it and on vid they may not look like they went up much but I AM feeling these now as i type this. its sick. moved onto rows and did 2 supersets and finished up back and hammers and abs and was out. vids will have to come later as i'm flat out exhausted from this session but i love it.

    when pain become pleasure, then you will have the gain,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com
    •   
       


  3. Damn bro that was a serious workout! Good job

  4. thanx brother!
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  5. speed bench

    speed bench with dbl minis
    barx10 135x10 225x6 315x3
    315x3-1-3-1-3
    185x1-3
    255x3-3-1
    405x6 405x8(speed got better but want 10)

    pec deck
    80x5-120x5-150x5-180x5-210x5
    180x8-5-3

    inverted chest press
    120x6-6 140x6-6-6 160x6

    CG floor press
    315x5-225x10 365x5-275x10

    pushdowns w/ dbl mini
    40x5-60x5-80x5-120x5-140x5
    80x8-5-4

    heavy kickbacks
    120x5-60x10 120x5-60x10

    ***tonite was an ok session. speed bench took some adjusting since i didn't have a 2nd pair of bands and that will be fixed the next speed week but did what i could. finished up with 405 for 6 and did it again for 8 reps with the speed better and using more lats. the goal is 10 on these after speed work and didn't want to keep using 315 so i moved up to 405. i know i could do 315 for 15+ reps after speed work. anyways moved on to some direct chest work and tricep work. felt a tons strong on the CG floor presses...moved up to 365 for 5 and moved up to 120s on kickbacks. next speed day will be better...and

    405 for 10 will be done,
    TB


    bench day

    raw bench
    135x20 225x20 315x6 365x1
    405x8 360x5 380x5***

    incline hammer strength(plates are total)
    8plates*6 6plates+200*6
    8plates+50*18RP

    pec deck
    255x6 265x6
    190x18RP

    pushdowns with dbl minis
    80x5 90x5 100x5 110x5 120x5
    100x21RP

    ***tonite was the first session on the chaos 513 project and i believe this will do something for me big time. even though i got 405 for 8 on the first set, on the last 380 for 5 felt like i could of done 15 which meant that 405 should of been a cake walk. but no worries. i will get 415 for 10 reps a month for now when i start this cycle over again. i ****in feel it. then went to incline hammer strength where i did 2 sets heavy with 8 plates and then took off a plate and added 2 100s and did another set and then the last set was awesome! though moving up on weight on these will be a problem since i'm maxing out the machine. both me and bj were. he was training with me tonite. he didn't start strong on the bench but finished strong. he skull****ed 340 for 4 reps easy after gettin smashed with 405. he 6-0, 275 and built for a big bench, he just doesn't know it yet. we finished up with pec deck and pushdowns. can't wait to do squats and deads which will be done on the same day...

    i'm loving this already,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com
    •   
       


  6. squat day

    raw squats
    135x10 225x6 315x3 405x1
    510x7 510x1 430x5 480x5

    leg press
    920x6 1010x5 740x18RP

    leg curls
    200x1-200x3-200x1-200x3 140x18RP

    seated calf raises
    450x6 450x6 270x19RP

    ab work

    ***tonite was a ****in awesome session though i started to suck on squats i got better. they felt hard but on vid they looked easy to my surprise. i got the bar uneven with 480 and ****in hated but still did the set. went to leg press and loaded it up to 1010 for a set of 5 and dropped down and did 18RP reps with 740. went to calf raises cause i needed to work on them and use them more as a stabilizer muscle on squats. went to 450 and finished up with abs with 5 hanging leg raises with the bottom of my feet facing the ceiling. should do them like that more often. anyways, i got a few quad shots since i don't do many of them. i got vid so they will be up in a few days. bj was a the gym tonite doin back and throwing up some weight...really good weight. next, shoulders and heavy tris!


    yea, i got ****in teardrops mother****ers,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  7. deadlift/shoulder press day

    sumo deads
    225x6 315x2 315x2 405x1 405x1
    465x8 405x5 445x5 495x1

    barbell shrugs
    585x5 675x5 765x5 845x5 995x5
    585x19RP

    barbell rows
    405x6 455x5
    315x17RP

    front pulldowns
    200x5 200x5
    160x18RP

    standing miltaries
    135x2 185x3 225x1
    240x7+1 205x5 225x5 275x1

    side laterals
    90x6 100x6
    65x17RP

    lockouts
    495x6 675x1 585x5
    405x19RP

    hammers
    100x6 110x6

    straight bar preachers
    95x20RP

    ***this was pure hell. i had to make up for 2 session tonite but this is pure endurance. sumo deads were a lot stronger this week than last...added in a single at the end for speed. got 995 for 7 on shrugs...next time a 45 is goin on there making it 1055. it was easier than i thought. everyone in the gym stopped and stared at me while i was doin it...that's pure motivation for me. standing militaries went ok. could of gotten 275 a lot faster on that last set. but i killed it tonite for sure. nothing will stop me from doin 600 at bench nationals. i'm that hungry right now. i was fueled by nuthin more than killer instinct and will power throughout this session. watching mike van wyck's new vid defintely motivated me since he's 330 as well.

    onward to bench with bj,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  8. raw bench
    135x10 135x10 225x6 225x6 315x3 405x1

    455x1 455x1(usual setup)
    360x5 405x3 425x1 455x1 (westside setup--see below)

    incline hammer strength press
    470x6 520x5 380x16RP

    pec deck
    255x6 265x5 210x16RP

    pushdowns with dbl minis
    140x6 150x6 160x5 100x18RP

    ***tonite session was a bit weird. i started off using the setup that most guys use at westside barbell(legs not tucked and just arching the upper back)to show BJ and well it felt faster and stronger so i used that setup all the way to 455 where i reverted back to my old setup. i was gettin stapled for some reason with 455. then i dropped down to 360 for 5 and used the WSB setup and BOOM! the weights were flying. 405 for 3..BOOM! again...the weights were flying. then 425 for 1..BOOM! again, flew up and so did 455 which looked faster on vid than the first time i attempted it. so i'm scaling back my training cycle to accomodate this new setup and work on it. BJ did good tonite. he did 405 for a single using the same setup i did. his 315 for 5, 360 for 3 and 385 for 1 were all easy to him. then we moved onto incline hammer strength where we had to use the 100s and then followed up with pec deck and pushdowns and we were done. i might have over-exerted myself the other day but its all endurance work. talked to hulk hires today about my squats and i have some things to fix on that as well like staying upright(head up) and finding that sweet spot on squats. i'm squattin wider than i would normally do raw and i need to work on gettin back into that old stance again. so i'm goin to take a month off the training cycle on squats to work on this but still work on gettin stronger. i'm also goin to add in pause squats too as per adam's suggestion. still on the path for that 600 raw, i will adjust to this setup. maybe pick paul key's brain on this since he uses the same setup.

    the only thing that doesn't need work is deads...go figure,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
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  9. raw squats
    135x10-10 225x6-6 315x1
    405x1 495x1
    530x4 420x5 455x3 500x2 500x1

    leg press
    810x6 810x6 990x4 630x20RP

    leg curls
    180x5 180x5 120x15RP

    calf raises
    360x6 450x6 360x18RP

    abs

    ***training tonite was a ballbuster indeed. worked on form dropped the cycle down a bit to do this so the weights tonite were chosen right. will be using my chucks next time though...been using some wrestling shoes lately. i believe reps this week were deeper than last week but you make the call yourself. leg presses went great...looks like i'll be loading up the top portion next time..haha! brought my stance in closer to simulate a deep squat as possible. then onto leg curls, calves and abs and was done. was about damn near puking level when i walked out of the gym...i took very little rest between sets cause the gym was closing at 5. i know..on a sunday its usually 6pm. oh well. here's the squat vid from today and bench vid from last wednesday. next up is bench and shoulders...

    feelin good about this,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  10. raw bench
    135x20 225x20 315x6
    425x4 425x2 380x3 405x3 460x1(strong!)

    incline machine bench
    365x5 405x4 315x18RP

    floor flyes
    50x5-55x5-60x5-65x5-70x5
    60x18RP

    standing militaries
    135x6 185x3 225x1
    275x2 210x5 245x3 285x0-1

    front laterals
    105x5 105x4 105x4

    side laterals
    60x19RP

    rocky abs for 3 sets of 10

    ***tonite was a kickass session even though my head felt like it was underwater..lol. 425 for 4 and then did again cause BJ got me fired up after doin 330 for 6 i did again for 2 reps and they were faster 4 rep set which means i need to get my setup a lot tighter and bring down the weights abit on this and check my ego. then worked up to 460 for 1 and BJ got 405 for 1 the same way i got my 460...it was strong but not easy. 2 weeks ago, he could barely get 405 and he got it on his own tonite for a strong single. changed up the accy movement and did some smith machine inclines for some direct upper chest work and i worked up to 405 for 4 and BJ did 365 for 4 on his last set....dropped weight and did our RP sets which killed us both. then did floor flyes working up to 70s and then doin 60s where BJ busted out 22 reps nonstop which means more weight next time for the both of us...i did 18RP. he's pushing me big time and i ****in love it. did our standing militaries...my max set was 275 for 2 and my last set was 285 for 1 after missing it..BJ did 225 for 1 and then on his last set did 235 for 1 easy. WTF right. keep in mind we work down and back up which throws the body out of balance, you use more explosive strength, and your pre-exhausted. then went to some front laterals. worked them heavy again since they moved my bench up big time and did 3 sets with 105s and then did side laterals with 60s for 18RP reps. felt awesome training tonite but we also felt like we are gettin strong as hell too!

    onward to deads,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  11. cHaOs513 dead session

    Raw deads
    225x3 315x2 405x2
    520x5 410x5 465x3 545x2

    Barbell shrugs
    585x3 765x3 855x3 1035x4 1035x4 1035x5
    675x15RP

    Barbell rows
    455x5 495x4 495x4 405x16RP

    Seated hammers
    100s x 6 100s x 6 100s x 6

    Ez bar curls
    115x20RP

    HKBs
    100s x 6 105s x 6 115s x 6

    Pushdowns
    140x25RP

    ***deads went well tonite. Focused on keeping the chest up and back arched and everything moved faster...even the 545 for 2 on the last set. They were very strong. Was able to throw on 1035 on shrugs and i will be doing them next week. They were fun. Rows are goin up. I will be staying at 495 next week as well. Finshed up with some bi and tri work and was out. I got vid but it will be up later. Been a stressful day for me and its supposed to be my off day....

    I took it out on the iron,
    TB

    cHaOs513 squat session

    raw squat
    barxbazillion 135x6 225x3 315x2 405x1 495x1
    530x5 420x5 475x3 545x1(easy and ****in deep!)

    front squat
    225x5 225x5 315x3 405x1 405x1(deep)

    leg extensions
    250x6 250x6 170x20RP

    leg curls
    180x3-180x1-180x3-180x1
    140x15RP

    seated machine calf raises
    310x6 350x6 350x6
    270x15RP

    abs


    ***i believe this was the best squat session in the one month i've gone raw. felt awesome to move 545 deep like i did on my last set after what i did before. reps were deep...focused on keeping my head up, traps into the bar, and chest up but you guys be the judge. went onto front squats at the suggestion of a good brother of mine. those also felt great. worked up to 405. first time goin that heavy on front squats. i'll be moving some big weights in no time so hey are a keeper.

    bring on the ****in bench,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  12. raw bench
    135x20 225x20 315x6
    raw reverse band blue bench
    405x5 495x3 585x3 650x0
    545x3 625x3 645x0 645x1! PR

    smith machine inclines
    365x6 405x4 315x15RP

    pec deck
    180x15 reps

    standing overhead press
    135x5 225x3 255x0 235x3 205x5 255x1

    side laterals
    100x6 115x6 50x20RP

    ***tonite was a ****in awesome session. me and BJ made some mods to our setup and bam! we were hammering up some weights. our last sets were the strongest compared to our first single attempts. mine was 650 and BJ's was 585. then we dropped down and worked up to a triple with 625 and BJ did 545. then we went after it again. BJ missed 585 and got 555...very strong. i missed 645 and got it again...very strong too. after that. we were running off of will power. smitch machine inclines were punishers and so was the STOHP. but we pushed thru but this was pure brutal session...THINK BIG...TRAIN BRUTAL..GET STRONGER. that's what we were ****in doin. BJ pushed me to doin the 115s for 6 and he did 105s for 6 reps. we both are goin into a coma tonite but its ****in worth it. next time..650 and 585 will be our bitches...

    two ****in freight trains are out of control folks!
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  13. reverse band deads
    w/o bands- 135x3 225x3 315x2
    w/bands- 405x2 495x1 585x1 655x1
    585x3 625x3 675x1

    barbell shrugs
    1035x4 1035x2-2 1035x5

    barbell rows
    495x5 545x5 455x16RP

    hammers
    150sx6 150sx6 100sx16RP

    ***i was short on time today and may do heavy tris on monday but still killed it. 675 looked stronger that the 655. but a good way to get some heavy weight in my hands though. 1035 on shrugs was easier this week and rows were easier this week too. i guess things felt easier this week after reverse band deads. it was a good session...wish i had done more but got up later than i should and had to work afterwards...

    hate being pressed for time,
    TB
    www.proteinfactory.com
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  14. cHaOs513 speed squat session
    chaos513 speed squat
    raw squats w/o bands
    135x10 225x3 315x2
    w/bands
    405x2 495x1 585x1 675x1
    585x3 650x3 705x1

    modified hack squat
    360x1-3-1-3-3 270x24RP

    leg extensions
    210x6 210x6 140x18RP

    leg curls
    180x6 180x6 140x16RP

    seated machine calf raises
    370x6 390x4 290x20RP

    floor pause rolling extensions
    55x6 55x6 30x18RP

    dbl handle pushdowns
    55x3x10


    ***tonite was an awesome ****in nite to squat. the form felt a lot better after james hinson cleared up some things for me on the tech. defintely felt stronger. you'll see from the vids but you be the judge on this. 705 was easier than 675 so i see myself doin 800 on these soon. its a matter of form, tech, and getting used to the weight. did a lot of quad work tonite to strengthen the form more. did some front squats and then did some modified hack squats which is sitting up higher on the machine and being more of a squat. felt great. went onto leg extensions and leg curls and could hardly ****in walk at this point. love it. went onto doin some triceps and abs and was done. this week we are back to week 1 hitting 5s...BJ wants to test the waters on 455. i know he has it in him..

    can't wait to kill bench like i did tonite on squats,
    TB


    chaos bench session

    raw bench
    135x20 225x20 315x6 365x1
    405x5 365x5 385x5 425x1

    hammer strength incline
    4p+25/6 5p/6 4p/18RP

    PM dips
    3 plates- 3 sets of 6
    dips
    1 plate- 21RP

    standing militaries
    245x5 205x5 225x5 265x2

    side laterals
    115sx6 130sx4
    75sx16RP

    CG bench press
    315x6 365x3 315x5

    dbl handle pushdowns
    150x20RP

    **tonite was a ballbuster but in need of a deload though starting now. weights went up good...closer to gettin the setup nailed though. BJ had an off nite. missed 455 but he hammered tris and shoulders just a day or so before...really hard. lol. found out we could add plates to the handle on the hammer strength incline and was able to do those again. STOHP was tough as **** but i will get stronger and the same goes on the CG bench. first week doin those again and i need to strengthen my lockout with this new setup.

    ok nite but need a deload,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  15. speed deads & squats

    speed sumo deads
    315x5x1 405x4x1 495x2x1

    strict barbell shrugs
    845x2 845x2 845x2 675x17RP

    barbell rows
    315-10x5(10 sec rest)

    rope pulldowns
    160- 17RP

    meadows rows
    90-6x6(6-10 sec rest)

    pullups
    bw- 2x4

    cable curls
    70- 10x5 (10 sec rest)

    hammers
    80x18RP

    abs


    speed squats
    315x5x1 405x4x1 495x2x1 455x1

    leg press
    450- 10x5(10 sec rest)

    leg extensions
    160- 20RP


    ***yup its deload for me and every deload week i take the opportunity to work on speed on my lifts. deads went well. form got a lot better even with 495. squats, was deep as hell on them...even with 495 too. i gotta keep my back arched more on squats cause that's the missing link. kept my back arched with sumo deads and they looked helluva lot better. kept my back arched with 455 on squats tonite and i stayed more up right. theres the key. i'm recorrecting my numbers for the next training cycle minus the ego and more opportunity to work on form on everything. i am goin to experiment with juggling the bar weights on speed bench day to see what happens...didn't do with squats and deads cause form needed work. i will upload vids after speed bench day on wednesday. don't want to bore you guys with all the singles...

    but some 130s side laterals and 845 strict shrugs won't,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  16. speed bench

    raw bench
    135x12 135x10 225x8 225x6  315x3 315x1
    405- 3x1 (reg grip)
    315- 1x3 (reg grip) 2x3 (close-grip)
    365- 2x1 (close grip) 2x3 (reg grip)

    incline db bench with mini around back
    100s- 1x1; 1x3; 1x2; 1x5(with 10 sec rest in between)

    incline flyes with mini around back
    55s- 6x6 (6-10 sec rest)

    PM dips
    bw+90- 10x5 (10 sec rest)

    military rack presses
    225- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)

    side laterals
    55s- 10x5 (10 sec rest)

    close-grip floor presses
    315- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)

    rolling extensiosn/tate presses
    55s- 10x5 (with 10 sec rest)

    abs(tons)

    ***it was a ****in blast tonite. been away from the gym since sunday and man i wanted to hit it tonite. i also wanted to try a different variation on incline db presses but since BJ was out tonite i had to settle for incline DB with mini around my back. still good work. i can do more than 100s though with the mini around my back which gives me additional 25lbs of tension at the top.guess the crazy **** will have to wait til next week. speed bench went very well. 405 was moving a lot faster. Paul Key's advice was worth it since he uses the same setup so i brought my feet in closer. can't wait to start this new cycle...i'm goin to be smashing bench PRs! did some military rack presses which were new but this movement really will be key to strengthening my shoulders or front delts on the bench. CG floor presses were killer with the new method of reps i used. i sweated my ass off though...be back to heavy and insane **** next week...

    done with deload,
    TB
    www.proteinfactory.com
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  17. [nomedia="http://www.youtube.com/watch?v=upYpYyoYZM0"]YouTube - cHaOs speed work and randoms[/nomedia]
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  18. chaos513 squats

    raw squats
    135x6 135x6 225x3 225x3 315x2 315x1 405x1
    465x8 410x5 440x5 505x1

    front squats
    225x1-225x3-225x2-225x5

    meadows machine squats
    360x1-360x3-360x2-360x5
    270x18RP

    leg extensions
    200x6 200x6
    160x18RP

    leg curls
    180x1-180x3-180x2-180x5
    160x16RP

    seated machine calf raises
    370x6 370x6 370x6
    330x20RP

    standing calf raises
    100x25RP

    abs and grip work

    ***tonite was a great session. i finally have my squats down i believe. i brought my handspacing in and wrapped my finger around the bar again(first time in years) and i was able to have control over the bar and keep my back tight as opposed to what i have been using. so i'm kinda squatting like a weightlifter...lol. 465 for 8 was awesome. they just keep coming up so staying upright definitely has its advantages. still goin without knee wraps btw. busted ass thru the rest of the session hittin quads, hammies, and calves hard. stayed a bit long tonite cause another lifter wanted me to help with his form on squats so gave what pointers i could. really excited on what happens next week. i have only 2 vids...the 410 and the 505 cause my camera died.

    felt very strong tonite,
    TB



    chaos513 bench
    raw bench
    135x12 135x10 225x8 225x6 315x3 315x1
    385x9
    w/dbl minis(+100)
    240x5 315x5
    w/o bands
    430x1

    incline db bench
    150x6 150x5 110x15RP

    PM dips
    4Px1-4Px3-4Px2-4Px5
    dips w/ 2P
    16RP

    standing militaries
    225x7 190x5 210x5 255x1

    side laterals
    110x1-110x3-110x2-110x5
    65x16RP

    CG floor presses
    315x1-315x3-315x2-315x5

    db JM presses
    55x6x6

    ***tonite was another ball buster. i'm sticking to the new setup. its already working well for me. 385 for 9 was good. BJ did 330 for 7 and then later doubled 365 after bands. we both did 240 for 5 and i did 315 for 5 and BJ did 315 for 1. i did 435 in my old setup and 430 in the new and the new one was alot stronger and faster. that's all the proof i needed. went onto db inclines. i could tell i needed to do these more. 150s for a set of 6 and another set of 5 and then did 110s for 16RP. db inclines are a keeper. finished up with some dips and then went onto shoulders. 255 was very strong and easy. at this point though, i'm pushing it hard. the rest of the session was done off of mere will power. lol. but finished strong. i might aim for something more reasonable for the meet like a mid 500 raw which i hadn't done in comp yet. steps to 600 raw will take time though and i'm in no hurry. gotta stick to the numbers and setup on bench...but adding in bands was a good idea though so i'm keepin that.

    trial and error,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  19. chaos513 deads

    sumo raw deads
    225x3 315x2 405x1 405x1
    475x7 420x5 445x5 515x2

    barbell shrugs
    675x51 765x25

    barbell rows
    545x6 605x4 405x18RP

    t-bar rows
    7px5 9px5 9px6

    HS pulldowns
    6px19RP

    db curls
    70x6 75x6 55x18RP

    preacher curls
    115x1-115x3-115x2-115x5-115x2

    db hammer preachers
    35s for 18RP

    abs


    ***first session of the new year and it was good one. lot of work done. sumo deads look better but again...you be the judge on that one. was challenged to do some high reps on shrugs...675 for 51 and yea...i'll be feelin those in the morning for sure. the 765 wasn't as good as 675 but work. worked up to 605 for 4 on rows. apparently this is rare as i assume many have done this by now. i'm just working on gettin stronger. after that set, dropped down to 405 for 18 total reps rest paused. finished up with some more back work, curls and hammers and hiting the abs hard. me and matt posselt was talking about what he changed up and i will start doin the RP sets more stricter and less weight and still progressive strength training. i'm also goin to add in some db farmers and/or plyos on probably squat days for GPP work. well back tomorrow for the start of week 2 on chaos513...

    [nomedia="http://www.youtube.com/watch?v=aJOjRCU10VQ"]YouTube - cHaOs513 week 1[/nomedia]

    the train is rolling out,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  20. cHaOs513 squats
    raw squats
    135x10 225x6 315x3 405x1 405x1 495x1
    520x4 410x5 465x3 500x4 500x1

    machine squats
    4Px1-4Px3-4Px2-4Px5 3Px19RP

    leg curls
    180x6 200x5 160x16RP

    standing calf raises
    160x6 160x6 140x20RP

    abs


    ***today was a good session. bout half my squats were with good form. still bending too much at the waist...that might have been from experimenting with higher bar placement. just trying something to see if i would work and now i know.ok i will admit i'm cutting these high simply because i need to be at parallel. with knee wraps i'll bury depth but form still needs work but it has come a long way compared to what i looked like back in oct/nov. i stopped with 520 and 500 cause i had to be honest with myself and get these ****ers right...even if its one rep so i did and they came out better form wise but these squats will be alot better come next week. my form is coming together and next week we will see a difference in it. can't wait. more than a month ago, i did 500 for 2 at the end...today i did 500 for 4 so i'm making progress with this.

    [nomedia="http://www.youtube.com/watch?v=AtJQiuXTa4I"]YouTube - cHaOs513 week 2 squats[/nomedia]

    still making progress
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  21. cHaOs513 bench- week 2

    raw bench
    135x10 225x8 315x3 405x1
    425x4 330x5 375x3 405x3

    floor presses
    315x3 405x1 315x9 405x2

    db incline bench
    130x12 140x5-140x5-140x5 135x8

    pec deck
    240x15RP(barely)

    standing militaries
    135x6 225x3 255x4 195x5 225x3 245x4

    bent-over laterals
    100x12 110x5-110x5-110x5 105x8

    JM presses
    185x6 225x6 225x5

    tricep death
    super set of pushdowns and diamond pushups for 2 supersets doin 140 on pushdowns for 2 sets of 20.

    ***tonite was ****in awesome. defintely making progress and setup is gettin a lot better. BJ got up 405 tonite but also he did 370 for 3...last week he did 365 for 2 at the end of the session. he's bench is on the move. last week i did 430 at the end and tonite did 425 for 4. damn ****in progress. did some floor presses for reps and then did some db inclines. need a lot of floor press and incline work to get my bench moving big time. standing militaries started off rough but ended easy. last week i did 255 for 1 and tonite did 255 for 4. again. progress. did some bent-over laterals to work those rear delts and finished up with some JM presses and tricep death which is a superset of pushdowns and diamond pushups i used to do years ago that got my bench moving. all in all, bench was finally awesome tonite. now its time to pile on the weight...


    i just looked over what i did last cycle versus what i did recently since starting chaos513...

    SQUAT- nov 2010- 530x4.. 500x2 500x1 jan 2011- 520x4....500x4 500x1!!
    DEAD- nov 2010- 465x8... 495x1 jan 2011- 475x7....515x2!!
    BENCH- nov 2010- 360x5 425x11 jan 2011- 425x4....405x3
    STANDING MILITARIES- dec 2010- 255x0 jan 2011...255x4 245x4

    after seein the progress my brother Garrett Griffin has been making, we are doin an entire cycle with an additional 100+ in band tension on the big 3. this is whats goin to put my strength on another level...





    [nomedia="http://www.youtube.com/watch?v=8xx95eir248"]YouTube - cHaOs513 bench- week 2[/nomedia]

    now we are making progress,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  22. raw sumo deads
    225x3 315x3 405x2 495x1
    530x4 425x5 475x3 500x4

    barbell shrugs
    765x52 855x12

    barbell rows
    605x4 605x4 315x19RP(strict!)

    HS pulldowns
    6platesx18RP

    arnold curls
    75x6 80x6 55x15RP

    hammer curls
    65x6-65x6-65x6-65x6-150x3-130x5

    ***today was a good session on deads. form was still better need to keep my chest up though. 530 and 500 were easy today. then onward to shrugs..765 for 52 reps. my traps will be sore again tomorrow. don sellers, a local strongman at my gym(and the only other lifter there who does 1000+lb shrugs) was doin "arnold" curls which is starting in a hammer position and turning the wrist up at the top. might be called something else but he mentioned they help him in doin the truck pull. i had an idea to do them since they could help me on deads. did 80s for 6. not bad. and then hammer curls with 15sec rest between sets. there was alot of distraction in the gym...WWE superstars were in town and it seemed like the entire RAW roster was there. Spoke with Sheamus a bit and a very kool guy. defintely understands the mindset of a lifter. got a pic with him below...i didn't speak to a lot of them cause they were there to train like i was and i didn't want to disrespect them.



    [nomedia="http://www.youtube.com/watch?v=d_Ls4Xtt-wI"]YouTube - cHaOs513 deads- week 2[/nomedia]


    gotta respect your fellow lifters,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  23. cHaOs513 squats- week 3

    raw squats
    135x10 225x8 315x3 405x2 405x1 455x1
    495x6 445x3 475x3 530x3

    banded leg presses
    10platesx6 14platesx6 14platesx6

    leg extension with dbl mini
    250x20RP

    leg curls
    200x18RP

    seated calf raises
    390x22RP

    abs


    ***tonites session was awesome. squats felt better and stronger. weights didn't feel heavy to me which felt good. last week i did 500 for 5 and this week...495 for 6. progress! kept stable on the stance, spreaded the knees, and kept the elbows up. still need to work on these things though but squatting is gettin stronger. i ****in love it. james hinson jr has been doin banded leg presses and decided to do some myself and they are a keeper for sure. probably will use more band tension though. workout was done in 2hrs. lookin foward to benchin and utilizing what i think is missing from my bench...we will see...



    [nomedia="http://www.youtube.com/watch?v=_F8fL9zGl34"]YouTube - cHaOs513 squats- week 3[/nomedia]

    best squat session in awhile,
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com

  24. Looking massive bro! Strength seems to be really coming in! keep up the good work!

  25. Quote Originally Posted by funkd0c View Post
    Looking massive bro! Strength seems to be really coming in! keep up the good work!
    no doubt brother. its motivating me even more! thanx!
    TB
    www.proteinfactory.com
    www.usplabsdirect.com
    www.firebreatherathletics.com
  •   

      
     

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