road to redemption...continues..

[HERCBRUTE]

bench accy day

smith inclines
135x12 225x6 315x3
365x5-385x5-405x2-425x2-425x2-315x15(need to be more explosive)

HS wide-chest press
5px3-4px10
5px3-4px10
5px3-4px10

pec deck
150x3x6-170x3x6-210x6

HS BTN press
3P-6x6

side laterals
100x3-55x8
100x3-55x8
100x3-55x8
110x3-60x8

CG floor press
225x3-275x3-295x3-315x3-315x3-335x3

xKBS
85x5-55x10
90x5-55x10
100x5-65x8

***tonite was strictly accessory work for the bench which means nuthin resembling a "flat bench" pretty much which worked like a charm before. tonites goal was also to be more explosive on my lifts and not to be slow. worked on all of them save inclines. goin to do barbell inclines next week since i was explosive on them last week. you never know til you experiment. everything else was explosive so good there. bw is holding at 330 and gettin more solid and functional. 5 weeks of this training program and i'll be gettin ready for nationals mid december. for once i'm sticking to something thats gettin me stronger and keeping me from "ego-lifting". xKBS is explosive kickbacks btw...

and that's a good thing,
TB

[HERCBRUTE]

raw sumo deads
135x6 225x3 315x3 405x1
475x3 475x6 315x10 405x6 405x8

***all the time i had tonite. went to a gym that said they were open til 6 but were closing at 5. pissed me off so i had to go to another gym. anyways, every rep was explosive and fast. going sumo for a while to strengthen it and then goin back to conventional at the end of the 6 weeks. been a while since i've done this much work on deads. back was fried and i was sweating hard so it was workin.

solid session,
TB

[funkd0c]

Keep it hard! keep it simple!

[HERCBRUTE]

raw bench/back/tris

raw bench
135x20 225x20 315x6 405x2
445x3 445x6 315x10 375x12 375x7

floor flyes
45-10x5(10 sec rest)

CG statics
225x3 225x3 275x3 275x3 275x3 285x3

pushdowns
80x15-25-20

barbell rows
405x5-315x10 405x5-315x10-545x3

HS pulldowns
4Px5-3Px10 4Px5-3Px10

DB rows
150-6x6(min 6 sec rest)

pulldowns
80x10-120x15-120x10

hammers
150x5-75x10 150x5-75x10

cable curls
30-3x6- 50-6x6

***i know there's a lot of **** here but i had to make up for not doin back on dead day cause of the gym hours. raw bench was very easy from what people were saying. eric sproto gave me some advice on the bench that worked. that's the reason for the 20 rep sets with 135 and 225. just enough to get warmed up but not enough to blow the work ahead. all the reps were easy so achieving the + reps werent' a problem. speed and explosiveness was the key. back work was vicious but i loved it...also thoughts from eric. he and i have the same ideas on training and he does a lot more back work cause it feels it isn't enough when its 2 movements. i agree. so i upped my back work instead now that i'm using my back more on the bench...i mean lats. lol. worked up to 545 for 3 on rows and 4 plates per side on hammer strength pulldowns. went heavy on hammers cause i was finally in front of some 150s. this session was very intense and every rep was explosive. onward to squats...

for nick winters,
TB

[HERCBRUTE]

squat nite

raw squats
135x10 225x6 315x3 405x1
520x3 520x6 370x8 370x8 445x6

front squats
315x1-315x3-315x1-315x3-315x1-315x3

abs

***tonite was squat nite after work and i ****in loved it. gotta learn to keep sittin back on my squats cause when i do, they get easier to do. nite and day ya know? the 520 for 6 wasn't bad and 445 was a lot better when i got focused. yea..i use too much retard strength when i don't focus on doin the movement "right". next week will be "sit back...sit back.." front squats i'm gettin the hang of. took little rest between sets and was goin to do 4 but went 6 cause i was loving the movement and the pain involved and also was squatting "right". did abs and was out. will resume doin leg curls and leg extensions on bench accy day though...the good thing when i train this way...when i'm exhausted...all that's left is the killer instinct to keep doin...

yea..i had trouble walking out of the gym,
TB

[HERCBRUTE]

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

[HERCBRUTE]

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

[funkd0c]

Damn bro that was a serious workout! Good job

[HERCBRUTE]

thanx brother!
TB

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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

[HERCBRUTE]

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