road to redemption...continues..

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  1. road to redemption...continues..

    raw bench
    135x12 225x8 315x6 395x8 395x8
    close-grip bench
    335x8 335x8

    incline flyes
    55x15 55x15 70x10 70x10

    front laterals
    70x3 70x5 50x10 55x10
    bent over laterals
    50x10 50x10 50x10

    100x10 130x10 150x10 90x15 90x15


    ***well didn't do well at them meet. got in a 855 squat and missed 925. my bench woes continued though...750 on two attempts i beat the rack signal and the third i was gassed. i have some major changes i need to commit to with this bein my 5th bombout. went back to training today and kept everything easy pretty much. here are three of my vids on youtube under bamabarbell from the meet...on the upside, all my lifts were easy though at the meet but...

    gotta get my **** together,

    raw deads sumo
    315x7 singles
    405x3 singles

    barbell shrugs

    barbell rows

    hammer curls

    leg curls/leg extensions

    ***did a bit of DC training for my accy work. defintely goin to have to keep an on hand log though so i don't forget these numbers. we will see how this goes...

    defintely nuthin wrong with gettin bigger,

    me squats

    raw squats w/ chk blues(+200)
    135x5 225x5 315x1 405x1 495x1 585x1

    ssb box squats
    225x5 315x5 225x3

    ***bench day was deload day really for me. we kicked things into gear tonite on squats. i decided to do them raw. worked up to 585 plus 200 in tension. it was easy. did them without knee wraps too. squats felt very good tonite. went to ssb box squats w/o a belt which worked the hell out of my abs and hips. raw bench day is next...

    felt good to move some heavy weight,

    speed bench
    225 w/ dbl minis + chk blues(180)- 3x3
    225 w/ chk blues(80) - 3x3
    225 w/ dbl minis (100)- 4x3
    315x8 315x12

    incline flyes

    barbell shoulder press
    225x5 275x10-10

    lateral raises

    CG floor lockouts
    315x10-405x8-495x6-585x4-675x1(at least 30-60 rest between sets)


    ***today was a good session. gettin back to gettin work in on accessory days and not treating them like ME days so i'm doin one of two things. i'm doin 3 sets of 10 with 60 sec between sets or suicides which is what i did with the lockouts, the cadence was supposed to be 10-8-6-4-2 but only got one on the last set. did wonders today so i'm goin to do it friday as well.

    gettin work in,

    raw sumo deads
    135x2 225x2 315x2 405x2 500x3 605x2

    barbell shrugs

    barbell rows

    bwx5 reps

    preacher curls(standing)

    wall hammer curls

    leg curls/leg extensions/abs

    ***today's session went great. felt hungry as **** and wanted more weight every magic is working again..LOL!! worked up to 605 for 2 on sumo deads and missed the 3rd rep. bw is 335ish and started back doin pullups again and did 5 reps easy. did a bit of DC training today and i'm goin to keep with it and no reinvent the wheel. a friend of mine is 275 and looks heavier and has been doin DC training so it motivated me to do the same and plus it will give me some direction on accy days and keep me focused.

    gettin back hungry again,

    me bench
    raw bench
    135x10 225x6 315x3 405x1

    reverse bands
    405x1 495x1 585x1 610x0

    speed pushdowns
    4 sets of 10

    ***had a strong session tonite. was a bit motivated by rage tonite too which is good. missed 610 at lock but the speed off the chest was fast and so was 585. speed off chest was fast but gotta work on that lockout more.

    got work to do,

    raw squats w/ 2 chk blues (+400)
    barx3 135x3 225x3 315x3 405x2 500x1(900)

    ssb box squats
    225x5 225x5

    ***squats felt very strong tonite. 500 was deep and strong. it wasn't easy but wasn't hard either. left some in the tank for sure. defintely goin raw on squats for awhile. goin raw on deads and bench for a while too with focus on speed on all lifts. can't wait til next week...3 chk weight goal...we will see...but..

    i want 500,

  2. raw bench/shoulders/triceps

    speed bench w/dbl minis
    225x5 315x5 295x5 275x5 225x5 225x5

    db flyes

    standing militaries
    185x5 175x5 165x5 155x5 135x5 225x5


    CG floor lockouts
    585x5 495x5 405x5 315x5 315x5


    ***today was a ball busting session. elbow is gettin better by the week and that's good. went too light on standing militaries but next week will be bumping those up. working on the upper and lower phases of my benching. think dips could be making a return...

    off topic, me and a friend of mine were talkin about how dealing with "fake" people can piss us off. for me, i had to thank those who have been in my corner and have been real with me especially USPLabs & proteinfactory..those people tell me stuff i don't want to hear at times but i know i need to hear it. we support one another as well and that's what its about...

    always backing your own,

  3. deads/back/traps/hammers

    sumo speed deads
    405x6 sets of 1 with 30 sec rest between sets


    barbell rows

    standing preacher curls

    leg extensions/leg curls

    me bench
    raw bench
    135x10 225x6 315x3 405x3

    shirted 3-boards(inzer phenom)
    495x2 585x1 675x1 785x1 925x0(miss)

    band pushdowns/band flyes

    ***looks like i'm back to eatin plates again. speed deads are goin very well at the moment sumo. we will see what it does to my conventional deads. shrugs, rows, and curls are goin up using DC style. benchin tonite went well too. used a triple-ply phenom which was loose in my opinion. got 785 and missed 925. i had a few loose screws attempting 925 but i wanted to just have stress about touchin weight etc. just loading the bar and goin balls to the wall...

    i'll be repeating that idea on squats,

  4. me squats

    raw squats
    1 chk bluesx 3 (200)
    2 chk bluesx 2 (400)
    3 chk blues (600)
    barx1 135x1 225x1 315x1 405x1(1005 at the top) 455x0

    ssb box squats
    135x5 225x5 315x3 315x5

    ***tonite, squatting was ****in awesome. it was hot in the garage but "fans" are evil. HAHA. worked up to 405 for a single deep. missed 455 but will get it next time around. next week will be back down to 2 choked blues which is going to feel very weird. with briefs i've done 585...

    wonder where it would be now,

  5. raw bench/shoulders/triceps

    speed bench with 2 minis ran under the bench(+100)
    225x3x3 135x3x3 155x4x3

    hammer strength incline press
    450(10 plates total)x8-5-4

    incline flyes

    pec deck
    150x3 sets of 10

    standing militaries

    lateral raises
    65x5 55x5 45x10 35x15 55x10

    jm press
    225x5-5 205x5-5 185x5

    pushdowns with dbl mini
    80x3 sets of 15

    dips w/bw
    3 sets of 10

    leg raises- 3 sets of 10

    de deads/back/hammers

    speed sumos
    315x5 sets of 1

    315x10 405x10-10-10 495x10

    barbell rows


    hammer curls

    leg curls/leg ext

    ***the other day was a good session but a good time for a deload too. pink magic has me moving more weight every session which is awesome. i was a bit worn from driving to atlanta and back though should of waited a day to train but oh well. gotta up the protein and man up. today i went light to deload but still trained to get the blood goin. bodyweight is 340 and still soild so i'm happy about that not to mention i'm able to do pullups again with little pain. sunday is bench day...

    time to rest...,

    me bench
    135x10 225x6 315x3 405x3
    shirted 3-boards(rage x)
    495x1 585x1 675x1 745x1 875x1(PR)

    band flyes/band pushdowns

    ***just working on lockout. held the 875 at lock for about 5 seconds. first time doin 875 in my old rage x now that its repaired. next week i'll be back in my ace doin close-grip work in my shirt and touching weight again.

    hellbent on a big bench,

  6. me squats

    ssb box squats
    135x3 225x3 315x1 405x1 405x1 495x1 225x10

    speed bench/tris/shoulders

    speed bench
    225x3x3 275x3x3 315x3x3 365x3(all were fast)

    machine incline press
    200x5 190x5 180x5 170x5 160x5
    120x8 120x10

    incline flyes
    70x15 70x5 70x10 70x5 70x10

    standing militaries(with no rest)
    185x5 205x4 225x3 250x2 135x10

    lateral raises
    55x10 55x5 55x15 55x5 55x10

    90x20 150x15 150x10 150x8 150x15 150x8

    jm press

    ***good work all round today. goin to add in close-grip benches back in next week. speed bench is coming along well...365 was fast to my surprise. been working on moving the bar faster these last few weeks...

    moving the bar fast is good, right,

  7. speed deads/back/traps/hammers

    speed sumo deads
    315x3x1 405x3x1 495x2x1

    495x25-585x20-675x15-735x10(done with little/no rest)

    barbell rows
    315x10-365x8-405x6-455x4(done with little/no rest)


    hammer curls
    50x10-60x8-70x6-80x4(done with little/no rest)

    machine curls
    80x12-8-10 100x6

    abs/leg extensions/leg curls

    me bench

    raw bench
    135x10 225x6 315x3 405x3

    shirted 3-boards
    495x1 585x1 675x1 785x1 945x1(PR)
    shirted 1-board

    CG bench
    225x10 225x10 225x10

    band flyes

    ***training the last few sessions have been awesome. having fun and kicking ass to boot. watched branch warrens' unchained and train insane and it helped a lot with me bein fired up. did a bit of suicide training on back day which you can tell. its awesome. defintely goin to keep testing it too. bench day went great. 945 off 3-boards in my ace and then went to a 1-board and killed 695 no prob. held it at lock and had it under control so the heavy 3-boards have been paying off. next week i will be doin the same and try 725 off 1-board and we will see what happen...

    i'm running out of plates on bench,

  8. me squats

    raw squats w/ choked blues(+200)
    barx5 135x3 225x3 315x1 405x1
    w/ briefs
    495x1 585x1 705x1!(905)

    front squats
    135x10 225x5 225x5

    raw bench/shoulders/triceps

    raw bench
    135x10 225x6 225x8 315x3 315x1 405x1
    425x3 365x10 405x8

    machine chest press
    180x12-6 200x8-4-10(no rest)

    incline flyes
    60x10 65x10 70x12 (no rest)

    pec deck
    120x15 100x10 80x12 100x8 (no rest)

    standing military presses
    135x5 225x1
    275x3 185x10 225x8 135x15

    lateral raises

    CG decline bench
    225x5 365x3 275x10 315x8

    150(stk)25-15-20-25-10(no rest)

    ***training has been great these last few days. branch warren fires me up to kill and stay hungry. anyways, PRs on squats. first time in briefs since the meet and did 705 plus 200 in bands. easier than i thought it was. had great bench accy day. trying some new things with this suicide training i've come up hence the the juggling of reps/weights and little to no rest between sets. felt strong. goin to keep with it and see how it works.

    bustin ass for sure,

  9. speed deads/back/traps/hammers

    speed deads sumo

    barbell shrugs
    585x25-10-20-15-25(with little rest)

    barbell rows
    315x12 345x15 365x10

    CG pulldowns
    120x8-140x10-180x12-160x8-150x10-140x12(with little rest)

    machine curls
    80x12 60x15

    hammer curls
    50x12-50x15-50x10(with little rest)

    ME bench
    raw bench
    135x10 225x6 315x3 405x3

    shirted 3-boards
    495x1 605x1 695x1
    shirted 2-boards
    785x1 910x1

    band flyes/pushdowns

    ***training has been goin well. worked up to 550 for 3 on sumo deads friday and they felt strong...need to be faster. hammered back, traps, and arms. today was me bench and did 910 off 2-boards. next week i'll be switchin to doing close-grip work in my shirt and goin full range and 1-board as well. no meet planned as of yet as i am planning making some big changes in my life at the moment...

    we will see what happens,

  10. me squats

    raw squats w/ 2 chk blues
    barx3 135x2 225x1 315x2 405x2 495x1 545x1(+400)

    ssb box squats
    135x5 225x5 315x5

    raw bench/shoulders/triceps

    speed bench w/dbl minis(+100)
    barx5 225x5-225x5-225x5-275x5-315x5
    225x10 245x10

    incline flyes
    50x8 65x10 75x12 65x10 65x8

    machine chest press
    180x15-10-12 100x15 120x12 140x10

    standing militaries
    135x5 155x5-185x5-205x5-225x5-255x5 135x10-145x8

    side laterals

    cg floor presses
    245x5-265x5-285x5-305x5-325x5(little rest)


    ***training has been goin well as you can see. suicide training is kicking my ass but i'm loving it. squat day went well. did 545 with 400 in bands raw. very strong. my raw bench accy day just about everything i done was done with very little rest, high intensity, and working up to heavy weight. ITS AWESOME. worked up to 255 for 5 on standing militaries, 325 on cg floor press, and 315 for 5 on speed bench with bands. it was a ball-bustin indeed...branch warren's new cd is ****in awesome...

    pure motivation,

  11. looks like you have had some good progress, keep it up

  12. Quote Originally Posted by indysoccer16 View Post
    looks like you have had some good progress, keep it up

  13. deads/back/hammers

    speed deads
    495x5 singles(speed)

    barbell shrugs
    315x10 315x10

    t-bar rows
    3px5-4px5-5px5-6px5-7px5 4px10 5px10

    straight arm pulldowns

    40x10 30x15 25x12

    me(sort of) bench
    raw bench
    135x10 225x6 315x3 405x3 455x1

    reverse band 3-boards
    405x3 495x3 585x3

    ***training has been well these last few sessions. nuthin else to speak about really. gotta get moving on these changes though...


  14. sorry i hadn't updated my log here in a bit. been a bout down lately but i'm back at it hard.

    me squats

    me squats w/ 3 chked blues
    barx2 135x2 225x2 315x2 455x0 405x1

    ssb box squats
    135x5 225x5 315x1

    speed bench/shoulders/triceps

    speed bench
    225x5 245x5 275x5 315x5 365x5

    incline machine bench
    225x10-245x8-265x6-285x4-315x2(limited rest)

    seated military presses
    135x10 225x6 315x5 315x5 350x5

    upright rows
    135x5-135x5-145x5-145x5-145x5(limited rest)

    side laterals
    35x8-35x10-35x12(limited rest)

    CG floor presses
    225x10-275x10-315x10(limited rest)

    140x10-140x10-140x15-140x20-140x15(limited rest)

    de deads/back/hammers

    speed deads
    495x5x1(sumo) 585x3(conv)

    barbell shrugs
    495x10-585x10-675x10(limited rest)
    585x20 405x20

    barbell rows
    365x5-385x5-405x5-425x5-445x5(limited rest)

    160x12-6-10-4(limited rest)

    preacher barbell curls
    65x5-85x5-95x5-105x5-115x5(limited rest)

    45x10 45x10

    abs/leg ext/leg curls

    me bench

    raw bench
    135x10 225x6 315x3 405x3

    shirted bench(full range)
    515x2 605x2 695x2 785x1 785x1 785x1

    ***training has been gettin more and more intense lately. weights are going up cause of this short rest between sets and moving up weight and reps. squat day was ****. didn't feel it that day. accy days were awesome. seated militaries made a huge jump after doin standing militaries and would make a huge difference on heavy bench day as 785 was moving very strongly but no touch. goin back to some old school stuff that worked before and had better condition as well. you'll see this change on squat day. sumo speed deads went ****ty too. 495 didn't move fast like last week but will change that this week.

    gettin back focused,

  15. ***had a deload week last week. first one i've taken in a long while. got a lot of stressful **** goin on right now but as always, i will figure it out. anyways, a few highlights...

    -did 500 raw bench easy so repping it should happen soon
    -squats felt light because of all the band loading we've been doin
    -tripled 585 raw on deads. need to find that fire on deads again
    -did 635 reverse band bench this past sunday...thanx to inclines and flyes, i "beasted" it up
    - did 405 on zercher oldie...good for the core.
    - did 405 for 3 sets of 10 on raw bench...starting new bench program. felt like **** so those should of been a helluva lot easier.

    things are about to change now. goin towards more raw right now though too til i'm able to do full gear training again...


  16. Nice numbers,.. keep up the good work!
    The workouts seem intense, and even your deloads are awesome!
    Think training's hard,. try losing!

  17. haha thanx bro. i try.

    i haven't updated in a while so here goes...

    squat day

    raw squat
    135x10-10 225x6-6 315x3-3 405x1
    450x8 450x8

    close-stance front squats
    225x5 225x5

    leg curls
    100x8 80x10

    seated calf raises
    230x10 230x10


    ***some news here...i'm back at my parents due to things not working out well in t-town. needed a hole in a wall to go to and i found it. went there and did squats til i got a headache. it was awesome. 450 for 2 sets of 8 was easy for me and first week of coan routine. did some close-stance front squats for 2 sets of 5 and finished up with some calves, abs, and hams. hooking up with a fellow lifter later this week for bench...

    still gotta do what i know,

    bench day

    raw bench
    135x10 225x6 315x3 390x3x10

    close-grip bench

    incline bench

    seated militaries**

    side laterals


    deadlift day

    power shrugs
    705x5 705x7 405x20 405x22 585x12

    db rows


    cheat curls
    135x5 135x6 95x8 95x12 115x10


    ***training has been off these last few days due to gettin used to my new situation but once i get work lined up, it will be back on track. startin the bill kazmaier bench/deadlift routine and ed coan squat routine. going raw in 2011 and dropping bw down to 320ish but we will see...



    seated overhead pin presses
    225x3 275x3--315x3--335x3

    high incline bench
    225x3 245x3 265x3 285x3 315x3 335x3

    push presses
    225x1-3 245x1-3 265x1-3 155x20

    leg presses
    650x1-3 740x1-3 470x15

    leg curls
    170x1-3 200x1-3 120x20


    *** training went well tonite. decided on a meet...bench nationals in feb so taking the next 10 weeks to do a true strength training program before i starting training for that meet. trained til i almost puked though...overhead press from pins-335x3; incline bench- 335x3; push presses-265x3 and then 155x20..easy ****. i will be doin front squats in place of leg presses cause i ran out of plates tonite while doin leg presses. throwing the ego out the door and goin outside my comfort zone to get stronger..i'm doin bench nationals raw btw...taking time out now to get stronger and faster. i already have plans in place to train for bench nationals..everything was done explosively and fast while still using moderately heavy my training sessions are goin to look weird for the next 8 weeks or so...including the numbers because reps are being done explosively as i can without losing form and with increasing weight/reps. this will help me well when i start my training cycle and it will allow me to strengthen everything.

    new start,

  18. bench day

    raw bench
    135x12-10 225x8-6 315x3-1 430x3 295x10 335x15 335x6

    floor flyes
    40x10x5(10 sec rest)

    stk(150)3x15 150x25

    db kickbacks

    incline hammer strength
    3ppsx6x6(6 sec rest)


    squat day

    raw squats(belt only)
    135x10-10 225x6-6 315x3-3 405x1
    505x3 505x6 350x10 430x8 430x6

    front squats(6x6 with 6-10 sec rest)

    leg curls
    200x1-200x3-200x1-200x3 190x12

    seated calf raises

    ***raw bench went well. was at a gym where the 4 45s took up damn near the entire bar. that's a first. only did a set of 3 with 430 using the wrong setup. the 335 felt a lot better using the setup i have been using. nuthin wrong with experimenting i guess. didn't work a lot of work that day cause i would be doin a bench accy day on wednesday. tonite i did squats and man my soul is still trying to re-enter my body after that session. all raw no wraps but belt. felt very strong and the speed was there. overshot my reps like the program requires. then there was the 6 sets of hell with front squats with minimal rest. when i get 6 reps on all sets with 6 sec rest i'll be able to move up in weight. bw is 330-332 right now. gettin back on my feet is goin to be slow but nationals are on my mind and i don't know how but after squattin like this tonite it made me realize two, its been a while since i went that hard on squats and two, squatting tonite made me very hungry again. i like it...

    the hunger is back,

  19. Nice update, can't wait to see what you're going to do.. I've never really followed a training log of someone your size.

  20. thanx bro!

  21. bench accy day

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

    HS wide-chest press

    pec deck

    HS BTN press

    side laterals

    CG floor press


    ***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,

  22. 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,

  23. Keep it hard! keep it simple!

  24. 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


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

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

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


    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,

  25. squat nite

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

    front squats


    ***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,

  26. bench accy day

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

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

    pec deck(6 sec rest)

    plate loaded seated press

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


    ***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,

  27. 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

    lat pulldowns
    140x10x5(10s rest)

    130x6x6(6s rest)

    close-grip pulldowns
    120x6x6(6s rest)

    150sx3 150sx1 150sx3 150sx1 150sx10

    machine curls
    80x6x6(6s rest)


    ***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,

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

  29. thanx brother!

  30. speed bench

    speed bench with dbl minis
    barx10 135x10 225x6 315x3
    405x6 405x8(speed got better but want 10)

    pec deck

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

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

    pushdowns w/ dbl mini

    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,

    bench day

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

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

    pec deck
    255x6 265x6

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

    ***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,


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