road to redemption...continues..

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  1. 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


    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..


  2. 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!

  3. band bench(+250)
    barx3 135x3 185x3
    225x1 205x3 245x3 225x3 335x1 335x1

    raw bench

    db incline
    135x6 135x7 150x4

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

    db flyes

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

    front laterals
    130x4 130x4

    side laterals

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

    w/o bands
    stk-2 sets of 20
    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

  4. 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

    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


    ***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,

  5. 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


    ***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 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,

  6. 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

    DB extensions

    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

    bw-2x5 bwx3

    hs pulldowns

    db curls
    130x4 130x5  130x5

    db concentration curls
    150x5 150x5

    pinwheel curls

    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,

  7. cHaOs513 oldschool week 1

    raw squats
    135x10 225x6 315x6 405x3

    raw box squats
    495x5 585x5

    suicide squats

    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


    ***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,


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