road to redemption...continues.. - AnabolicMinds.com - Page 2

road to redemption...continues..

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  1. New Member
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    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
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    [nomedia="http://www.youtube.com/watch?v=upYpYyoYZM0"]YouTube - cHaOs speed work and randoms[/nomedia]
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    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
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    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
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    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
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    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
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    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
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    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
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    Looking massive bro! Strength seems to be really coming in! keep up the good work!
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    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
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    raw bench
    135x12 135x10 225x8 315x3 365x1
    405x4 350x3 375x3 425x3 445x1

    db incline bench
    130x16 140x5x5

    cable flyes
    120x18RP

    db shoulder press
    100x12 110x5 110x5 110x5 110x5 120x5 100x15

    seated db laterals
    100x4 100x5 70x16RP

    power JM press
    185x18 225x5x5

    pushdowns on dip bar supersetted with one-arm cable extensions
    2 sets of 20-25

    one-arm db extensions
    50x3x10

    one-arm db presses(for fun!)
    100x5 each arm

    ***this i would say was a good bench session. stuck to the numbers and kept the ego aside. went and killed 445 for a single after all those sets. BJ did great tonite...his bench continues to move up. went to db inclines and really killed some 130s and 140s on those. we'll be moving up to 140s and 150s soon. week 1 of this cycle BJ went from 365x2 to 375x3 this week on week 3. 10lbs and 1 rep. on week 1 i did 430x1 and on this week did 425x3 and 445x1. these numbers are scaring me a bit. we are moving up fast on this. we are goin to change where we bench though.to be able to keep stable. the bench we've been using has been a really low bench. i got ideas on how to fix this next week and just for my strongman brothers pat wilson and don sellers, i did some one-arm db presses for fun with the 100s for 5 reps. they were easy once i got the hang of it. lookin foward to deads on saturday morning...

    [nomedia="http://www.youtube.com/watch?v=784KjSZpBPM"]YouTube - cHaOs513 bench- week 3[/nomedia]

    yea..gotta get up to get those deads,
    TB
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    sumo raw deads
    225x6 315x2 315x1 405x1
    505x5 445x3 475x3 535x3

    barbell shrugs
    495x10 675x6 855x48 1035x6

    barbell rows
    605x4 605x6 405x16RP

    t-bar rows
    6platesx3-6-5-8

    pullups
    bwx14 reps total

    db curls
    100s-2x5 55x16RP

    preacher curls
    65x15 85-2x5 95-3x5

    abs

    ***got this session done in 2 hours pretty much but i killed it. deads was a lot easier(grip wise) thanx to the high rep shrugs i've been doin. on the vid i'm holding 535 at the top for a bit and usually when i fatigue my grip like to slide to my tips of my fingers. still progress goin from 475x7 to 535x4 last week and 505x5 this week and 535x3 which were easy compared to the 535 for 4 last week...definitely left some in tank. next week starts the speed work with bands. the pullups today were easy too...14 total reps at 325 and db curls went up too. they will help with the bench and deads believe it or not. i know i do a lot of crazy **** but its all geared towards the bigger picture...2300 raw total. to me everything i do, plays a part. why am i doin ridiculous weight? well cause i can. the accessory work has to get stronger just like the main lifts has to get stronger...

    [nomedia="http://www.youtube.com/watch?v=DeAlZ8Mau74"]YouTube - cHaOs513 deads- week 3[/nomedia]

    so gotta step your weight up,
    TB
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    raw box squats w/300 in band tension
    135x3 225x3
    315x1 365x1 365x1 405x1
    225-3x3
    315-2x1 315x2x3 315x2x1

    raw squats
    315x14 315x5

    band leg presses
    630x5 720x5 720x5

    leg extensions
    250-2x10 250-20RP

    leg curls
    225x16RP

    seated calf raises
    380x20RP 300x15

    abs

    ***today starts the strength specialization phase of chaos513. you'll be seein me doin box squats/raw squats, pin presses/raw bench, and deficit deads/raw deads over the next 3 weeks. worked up to 405 with 300 in band tension on box squats with max speed against that much weight so doin 225 for 3 sets of 3 was easy and doin 315 for 2 singles at the end was easier and faster than i did on the first 4 sets. then i did a repout with 315 for 14 reps for my bro nate glines...he did 17. lol. band leg presses were awesome but staying with 720 til i get 6 reps and i can add a few more plates. be sure to read the quote in the first 10 secs of vid tonite...something that alot of lifters are missing today...something that greats like ed coan, bill kazmaier, kirk karwoski, etc did in their day...

    [nomedia="http://www.youtube.com/watch?v=kiLiX-3miW4"]YouTube - cHaOs513 squats- strength specialization week 1[/nomedia]

    arrogant strong...u must be
    TB
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    chaos513 bench strength specialization week 1

    pin presses with 200+ in band tension
    135x3 225x1 245x1 275x1 315x1 335x0
    185-3x3
    225-2x1 225x2x3

    raw bench
    315x15-5

    db inclines
    145x6 150x6 150x6 100x17RP

    cable flyes
    4 sets of 10

    db shoulder presses
    130x5 130x4 100x15

    db front laterals
    100x6 110x6 35-6x6(10 sec rest)

    CG floor presses
    225x25 275x12 315x6 315x5 225x18

    pushdowns with bands(+100)
    80-6x6(10 sec rest)
    pushdowns w/o bands
    150x18RP

    abs


    ***this a session from hell...i mean literally. the gym was very humid tonite but i like that though. lol. anyways, worked up 315(525) on band pin presses and then worked back up again to 225(435) for 2 sets of 3 with little rest between sets. BJ did 275 after missing it (485). then we did raw bench after that...BJ had done 6 reps with 315 and a easy single with 365. i had done 315 for 15 and then did 5 more after that in my arched setup. we benched in the rack using a different bench and i believe its higher. oh well, me and BJ killed db inclines. we both did 2 sets of 6 with 150s. BJ had took jack3d, pink magic, and prime before we lifted and he was an animal...i mean literally. it was awesome and motivating for me. db shoulder presses were hard to do by my self but did 130s for a set of 5 and a set of 4 and then repped out 100s for 15 reps. did some higher reps on CG floor presses and my triceps were dead by the time i did 225 for 18. love it. pin presses are goin to be with us for the next 3 weeks. tonite we just killed some ****in weight..like u should do...yea i might have came close to vomiting again but the pace i move sometimes i have to slow down i bit. but this is training and i'm puttin myself thru hell to get stronger...no vids tonite as the battery on my cam was dead. sucks i know.



    go thru hell and be stronger...yup.
    TB
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    cHaOs513 deads- strength specialization week 1

    deficit deads (+200)
    225x1 315x1 405x1 455x1
    225-3x1
    315-3x1 365-2x1

    raw deads
    315x1 405x1 505x1*(all speed!)

    barbell shrugs
    675x78 1035x10 1035-2x3

    barbell rows
    605x5 625x5

    pulldowns
    225x20RP

    db curls
    100x6 120x4

    single-arm hammers
    130s-15RP


    ***deads was a great session. took me some time to figure out the band setup on deficit deads but got it working once i did. worked up to 455(conventional stance) not too bad which was 655 at the top. then worked down to 225 for some speed work and back up to 365. then did some raw deads which were done with laughable speed...505 was the fastest i've ever moved that weight in a long while. then did barbell shrugs...675 for 78 and 1035 for 10...and my traps are ****in sore now.lol. my rows went up this week...625 for 5 no prob. nate glines killed 505 for 5 and he's around 200ish...worked up to 120s for 4 on db curls and 130s on single-arm hammers and was out. once again, had to cut this session short but got what i needed done. now onto week 2...i will tell ya that my grip has gotten stronger recently...

    [nomedia="http://www.youtube.com/watch?v=H_j69LVxBis"]YouTube - cHaOs513 bench & deads- strength specialization week 1[/nomedia]

    just an FYI,
    TB
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    cHaOs513 squats- strength specialization week 2

    raw box squats w/ +300 in bands
    135x5 225x5 315x4 345x5 375x5

    raw full squats
    315x1 315x4 405x14

    leg presses
    900x6 990x6

    leg extensions
    225x18RP 150x30-30

    leg curls
    225x15RP

    seated calf raises
    410x18RP 340x30

    abs

    ***today's squat session was awesome. my bro, don, was there again doin his strongman training so we were pushing each other on what we were doing. when he saw me do 345 for 5 easy on box squats with 300 plus bands...he asked if i was goin to add weight to the ****in bar? i ****in loved it. went to 375 for 5 reps. really surprised myself considering last week i did 405 with the same tension for a single. quick progress there. straight weight was odd as **** but repped out 405 for 14...had to stop on the last three cause i lost count and had to see how many i had done...lol!! went without the bands this week on leg presses and still moving weight up fast on them. i'll be back on them next week. finished up with leg extensions, leg curls, calves and abs. don wanted to do more weight on the cable rows since he maxes out the stack and added my mini to the mix which added probably 80 more lbs.. good news, it worked wonders. bad, the band ate it. but no worries...i managed to find 3 minis stashed in storage so who knows...i might be able to do more band tension...


    [nomedia="http://www.youtube.com/watch?v=B1pklhTfeI0"]YouTube - cHaOs513 squats- strength specialization week 2[/nomedia]

    squats were beastly today,
    TB
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    chaos513 bench- strength specialization week 2

    retard presses(pin presses w/ +250 in bands)
    135x5 185x5 225x3 315x0 305x0 275x2 225x5 255x3

    raw bench
    225x5 315x12 405x1

    db inclines
    145x6 145x6 150x8 110x15RP

    cable xovers
    50x20 60-3x10 55x20

    seated shoulder rack presses with +140 in bands
    135x5 185x5 225x3 245x0 245x1 265x1 285x1 295x1

    db shoulder presses
    100sx20

    CG floor presses
    225x15 315x5 275x8 335x3 295x8 365x1


    ***this session i didn't do what i wanted but my speed is up which is key. the retard presses were sick. last week i did 315 plus only 200 plus at the top on bands for a single and this week did a double with 275 with 250 additional at the top so that's BIG progress. the speed with 315 was very fast just hit that wall early. BJ made 405 look easy after benchin and so did I. the rest of the session was crazy(even though i was pissed for not gettin 15-18 reps on bench with 315)....don came in later and did some seated rack shoulder presses. he's a strongman competitor and found a good use for that movement. me and him went at it on this movement. it was hunger and fire at its best. how lifting should be. he ended up with 285 and i did 295. we were pushing one another and talkin **** too. hadn't been pushed like that in a long while by anyone really. it really shows though how much stronger i am with competition. hell had it been me by myself, i probably wouldn't of gone 295....lol. but now i know how to push myself harder is what i learned from this.

    YouTube - cHaOs513 bench- strength specialization week 2

    if your not being pushed, your not keeping that edge sharp,

    TB
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    deficit deads with +150 bands
    135x3 225x3 315x3
    405x1 365x3 455x2 405x3 505x1

    raw deads
    405x1 495x1 585x1

    barbell shrugs
    585x90 765x10 1035x3 1035x4 1035x6

    barbell rows
    315x5 405x5 635x5 655x5 405x15RP

    t-bar rows
    5Px5 7Px4 9Px3 13Px8 13Px8

    pullups
    bwx10 reps

    db curls
    105x6 120x6 110x3 145x4 145x4

    db con. curls
    150x5 150x5

    hammer preachers
    2px10 2p+25x10 1x10 3px10 2px10

    abs

    ***this was a great session. just wanted to slam some ****in weight as i had some more aggression this session. deficit deads went well...worked up to 505 plus bands at the top...which is more than what i did last week with band/weight. then worked up to a single speed with 585. was surprised at how fast it moved off the floor. hadn't lost a step on my conventional stance and i'm happy about that. moved up big on rows and repped out 585 on shrugs for 90 reps. session was very awesome. first time trying yok3d btw...its insane! bw is still 325 but i'm getting stronger. my bro nate glines may have given me the best advice on squat thus far and its what helped him alot on his squats.

    YouTube - cHaOs513 deads- strength specialization week 2

    onto squats,
    TB
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    band box squats(+250)
    135x5 225x5 315x1
    405x1 365x3 435x3 405x3 505x1 525x1 525x1

    raw squats
    135x10 225x10 315x14

    band leg presses
    360x10 450x10 540x10 450x10
    630x10 720x10 810x10 630x10

    leg ext
    150x30 125x30 175x30

    standing leg curls
    25(1)x10 25+15x10 25(3)x10 25(2)x10

    seated calf raises
    300x10 330x10 320x10 360x10 340x10
    360x18RP

    abs

    **tonite squat session was ****in awesome. worked up to 505 and 525 for 2 singles on band box squats with +250 on bands. alot of what nate recommended to me paid off in form and i'm defintely goin to keep it up. it was an article on 3rd world squatting and got some ideas from it. it was awesome. anyways did some high rep squats afterwards and defintely easier goin deeper now considering what i was doin "mentally". i don't know what possessed me to do that many sets on leg presses but **** it. i went with it. BJ is out for surgery so i'm training solo on bench this week...

    YouTube - cHaOs513 squats- strength specialization week 3

    trains still gotta keep rollin,
    TB
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    raw bench with bands (+200)
    barx3 135x3 225x1 205x3
    raw bench w/ bands (+240)
    225x2 205x3 245x2 275x1 315x1

    bench repouts
    315x17

    incline hammer strength
    10Px6 10P+25x6 10P+25x5 8Px16RP

    hammer strength wide-chest
    6Px30 6Px30

    db incline flyes
    65x17RP

    overhead rack shoulder presses
    275x1 225x3 255x2 245x3 275x2 315x1 335x0 335x1

    db front laterals
    110x6 120x6 120x5 100x15RP

    CG floor presses
    225x20 315x6 275x15 335x6

    pushdowns w/ bands dbled
    50x30 50x30 120x16RP

    abs/forearm work


    ***this week session was ****in better. went back to my arched setup and modified it a bit and its better. worked up to 315 plus 240 on band bench and repped out 315 for 17 reps. the speed was better and it was controlled. locked my lats in every set and every rep. felt good. did some overhead rack presses which would be a good sub for seated militaries since my gym doesn't have one. 335 was hard but still pressed it up from the pins. did 2 sets with 120s on front laterals too which is big for me and still did 6 reps with 335 on CG floor presses despite havin pre-exhausting them. BJ came out of surgery ok and he's recovering now. now we will see what back day brings...

    YouTube - cHaOs513 bench- strength specialization week 3

    crushing plates!
    TB
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    pin pulls with +200 in bands
    135x3 225x3 315x1
    495x1 455x3 545x2 495x3 605x1 625x1

    raw deads
    495x1 635x1

    barbell shrugs
    675x20 765x20 1035x6 1035x4 855x15

    barbell rows
    405x8 495x8 585x6 675x4 585x6 675x5

    hs pulldowns
    8Px5 8Px6

    pullups
    bwx10

    cg pulldowns
    80x20 80x20

    db curls
    70x8 100x6 110x6 65x15RP

    db concentration curls
    150x6 150x6

    hs preacher curls
    100x30 155x15RP


    ***this was pure hell. i was sleep deprived but ****, had work to do. started out with pin pulls with +200 in bands and worked up to 605. then i worked up to 635 on raw deads. should of taken one more set before hand but i wasn't in my right mind for some reason. went onto shrugs with 20 rep sets with 675 and 765 and 2 sets with 1035 and then a set of 15 with 855. juggled my sets a bit on rows for a change of pace...675 was easy. bein sleep deprived defintely puts your mind in different place...kinda kool really. squats are up on monday and its the final week of strength specialization...

    YouTube - cHaOs513 deads- strength specialization week 3

    did i say that sleep deprivation was kool? sorry..

    TB
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    box squats(+270 in bands)
    135x3 225x3 315x1 435x1 405x3 475x2 545x1

    raw squats
    225x9 315x17

    leg press
    10Px23 16P-3x10 20Px15RP

    leg extensions
    11Px30 12Px30 20Px8 16Px23RP

    leg curls
    10Px10 12Px10 20Px15RP

    seated machine calf raises
    340x10 340x10 400x28RP 400x23RP


    ****squats went very well tonite. Yok3d strikes again. killed 545 stronger than i thought i would to be honest. squattin a bit wider this week to see if its a difference and in the form it is. a lot different. it was a little easier squattin this week than it has been in the past. next week should be interesting indeed though i came close to puking and that is always awesome. got 5 reps more than last week on repouts and its gettin more and more comfortable for me on squats. i wanted to end this strength specialization cycle hittin the heaviest weight i could off a box and i did that. bench day should be fun!!

    YouTube - cHaOs513 squats- strength specialization week 4

    can't wait!
    TB
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    band bench(+250)
    barx3 135x3 185x3
    225x1 205x3 245x3 225x3 335x1 335x1

    raw bench
    315x24

    db incline
    135x6 135x7 150x4

    smith high incline
    225x8 275x6 295x6 225x5 31x5
    225x6 295x6 225x18RP

    db flyes
    100sx15RP

    seated BTN overhead presses
    135x10-155x6 155x6-185x2-135x6

    front laterals
    130x4 130x4

    side laterals
    70x6-55x6-65x6-45x6-60x6-55x6

    CG band pin presses(+100)
    225x5-275x4-295x3-315x2-335x1 225x15RP

    pushdowns
    w/o bands
    stk-2 sets of 20
    w/bands
    10P-2 sets of 15


    ***tonite i had a really focused session. final session with bands so like squats i need to go all out. every set was fast as hell too. i'm proud of that. i finished up with 335 which was 590 at the top..more than last week. finished with repouts with 24 reps with 315. i ****in lost count and had to hit the camera real quick and bang out 6 more after the first 18. i hate that. did some seated behind-the-neck overhead presses this week off pins. defintely hard without the momenteum and doin them from a dead stop. goin to give this a run for a few weeks and see what happens. did some CG pin presses after seein garrett griffin do then and they hit the tris for me harder and they were done a few inches or so from lockout. a friend of mine though gave me another movement to try out next week for triceps. gotta experiment with new stuff every now and again...

    YouTube - cHaOs513 bench- strength specialization week 4

    keeps me from bein bored...lol
    TB
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    band deficit pin pulls(+250)
    455x1 405x2 545x2 635x1

    speed deads
    405x1 405x1 495x1 495x1

    barbell shrugs
    675x20 585x24 945x10 855x12 765x15 855x10

    barbell rows
    495-2x5 405x10
    495-2x5 405x10
    495x5 495x4 405x10

    HS pulldowns
    4px12 4p+50x10 6px10 6p+50x7 8px6 8p+50x5

    pullups
    BW-3x5
    BW-4 reps

    db curls
    105x6 105x5 85x7 105x6 105x5 110x4

    machine curls
    4px10 6px10 8px10 10px5

    db concentration curls
    150-2x5 105x10 150-2x5 105x10 150-2x5 105x10

    barbell curls
    135-3x5 135x4

    abs


    ***today was a ball-buster. the volume went up on everything so i'm goin to still move up in weight using the same volume. love it though. the deficit band pin pulls were awesome. 635 was very strong and didn't feel heavy like the 585 a week before. also doubled 545 with the same amount of tension. the volume on shrugs and rows were great but the bar weight on both needs to be moved up to make it harder. experimented on a lot this week to see if it will work and it seems it will. we'll see what happens on squat day...

    YouTube - cHaOs513 deads- strength specialization week 4
    YouTube - Curt curling 150lbs

    back to straight weight and the big 3,
    TB
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    cHaOs513 squats- week 1
    raw squats
    135x10 225x10 315x5 405x3
    475x8 425x5 445x5 515x2 515x1

    leg presses
    720-2x5 630x10(15s rest between sets)
    810-2x5 720x10
    810-2x5 720x10

    leg extensions
    150x10 175x9 200x8 225x6 250x6-6(10 sec rest between sets)

    leg curls
    125x10 150x7 175x7 200x6 225x4 150x30

    mod. GHR
    bw- 2x5

    standing calf raises
    135x6 225x6 315x6 365x10
    seated calf raises
    270x30 330x30

    abs

    ***tonites squat session was good ****. upped the reps on my warmups which worked out well for me. 475 wasn't too bad and neither was 515 at the end...an easy double and went for another single after that without much rest. i'm bad about that. lol. still staying with the increased volume and see what happens to my strength at this point. the last chaos513 cycle, week 1 i did 465x8 and 505x1 and this time..did 475x8 and 515x2 which is big progress for me...especially without knee wraps right now. lookin foward to bench....the depth on these were better and more comfortable...STILL needs work nonetheless.

    YouTube - cHaOs513 squats- week 1

    gettin squats figured out,
    TB
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    chaosBGC week 1- bench

    raw bench
    135x10-10 225x6 315x3
    375x8 375x7 405x2 405x3

    CG bench
    315x10 315x10 365x3 365x4

    incline bench
    275x10 275x9 315x2 315x2

    incline flyes
    85-4x6; 85x4 70x10

    pec dec
    150x10 190x10 210x6 150x8 225x6 120x20

    BTN millitaries
    225x10 225x10 275x2 275x2
    225-6x5 225x4

    front laterals
    75x12-80x12-80x12

    DB extensions
    50x12-65x12-65x13

    pushdowns without bands
    STKx5 STKx5 10px10
    w/ bands
    STKx5 STKx4 10px10


    chaosBGC week 1- deads

    raw sumos
    225x5 315x3 405x1
    465-5x5 475-5x5

    barbell shrugs
    675x30 855x13 855x15 675x17

    barbell rows
    405x18 495x8 ;405x14 495x6

    pullups
    bw-2x5 bwx3

    hs pulldowns
    6p-18RP

    db curls
    130x4 130x5  130x5

    db concentration curls
    150x5 150x5

    pinwheel curls
    150x10

    machine curls
    60x20 80x20

    ***bench day wasn't my best but i will get better and stronger. the volume is still high where i like it and this is just the first week so these numbers will be going up on week 2. i also wasn't recovered from practicing squats those few days before but they will pay off as i know what went wrong or rather what i need to do to fix it. deads was a gut-check day. all i can say. grip was struggling to hold on but i still pushed it. i'll be adjusted to this in the next week for sure. i'm actually excited on what this new training cycle will bring. i defintely need conditioning and speed before this meet which i'm ready for...

    YouTube - chaosBGC week 1 bench-deads

    YouTube - GOT YOK3D?

    alright...ready to give this squat thing another try,
    TB
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    cHaOs513 oldschool week 1

    raw squats
    135x10 225x6 315x6 405x3

    raw box squats
    495x5 585x5

    suicide squats
    225x5-275x4-315x3-365x2-405x1

    raw squats
    405x1 405x1 405x1 405x1 405x3

    3rd world machine squats
    225x16 275x6 275x10

    leg extensions
    200x13 225x16 225x13 250x6

    leg curls
    150x18 175x12 175x14

    seated calf machine raises
    360x15 400x12 400x15 420x14

    abs


    ***thanks to a few friends i took a different approach to this session and i'm glad i did. squats were deeper thank to the 100s of 3rd world squats i've done at home to help. by the time i got to the gym, they were 2nd nature to me. did some box squats squats and did 5s...worked up to 585 for 5. next time..635. did suicide squats after that to really bring practice into play more and more and let it be more instinctive than anything. they helped. 3rd world squats are deep squats out of a smith machine. me and my bro, josh thought it would be a good idea to help in us gettin deeper squats. tonite's session felt a lot better than its been in weeks on squats and its fun squattin again. love it!! goin deep now isn't a problem for me. there is a lot of "pop" out of the hole when i went deep. awesome ****...

    YouTube - chaos513- suicide squats

    YouTube - cHaOs513 oldschool week 1

    on to bench now,
    TB
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