Chaos and Pain training log by some guy

[ThaGerGuy3000]

Some of you may have stumbled across Chaos and Pain in the supplements section.

However CnP started as a training style, helping Jamie Lewis become pretty freaking strong (world record on raw Squat I believe, even though he only trained for powerlifting about a year and it was his, I believe, 3rd meet).

The basics are to lift heavy and often, barbells mostly and just give it your all with 85-95% of 1RMfor sets of 5 tripples and singles.

I only restarted lifting about 6 months ago, did some bb split and then a little starting strength, some 4 months ago I started CnP style training, so I will still be figuring stuff out along the way.

So this is my adoption of CnP training.

Right now I go for:
Mon: Squat + assistance + OHP
Tue: bench + assistance
Wed: pull + assistance + OHP
Thur: Squat + assistance + OHP
Fri: Bench + assistance
Sat: Pull + assistance + OHP

Bench will be closed grip and paused at top and bottom.
Squat and pull for now will be simply back Squat and Deadlift. Maybe Shrugs every other week.
Assistance will be whatever I want/think works

Stats
25years old 73kg 1,72m

Yesterday I benched
10x3 80kg close grip and paused
db inclined 20/15/10 18kg
Hammer curls 6x5 14kg

Felt pretty s.hitty at the beginning but ended up being a fun session and I am totally in love with paused benching!

 

[ThaGerGuy3000]

Dl maxed at 140kg which came as a surprise. Did not expect that I would be able to pull double bw within 6 months of training.

DL
1x5 70
1x 120
1x 130
1x 135
1x 140
6x5 120kg last set I could only do 3 reps

Strict Military 4x6 45kg last set was 5 reps
1sec pause at the top, at least 3 for last rep

9 pullups wide grip
6 with neutral grip
5 chinups
Paused at the bottom and high at the top

Felt awesome after the DL PR and felt less awesome after failing the last set.


Just wondering if Squatting twice is too little. Will try to wirk in light Squats on saturday as last excercise.

 

[ShutUpNdSkwat]

Not very chaotic given how you have a set routine, but certainly looks painful lol. Cool stuff, subbed.

 

[ThaGerGuy3000]

Not very chaotic given how you have a set routine, but certainly looks painful lol. Cool stuff, subbed.

Well the set routine is about as vague as it gets and I think for a newb you need a rough guideline. Or I do since after 4
months I injured my left leg and had pain in my left shoulder for weeks...

I have no basis to speak of so I will not go crazy for a couple more months but the key is that I "developed" that guideline and that I will change it when I feel like it is no fun or doesn't work.

Also one should try not to use same rep scheme for the same excercise twice in a row except for overhead press (too weak to go singles or triples)


And thanks for the sub

 

[ThaGerGuy3000]

Lil stretching them legs.
Squats
1x5 50
1x5 70
6x5 80
I think my current 1RM is at least 110 so this was really light but I had a minor injury 2 weeks ago so I thought it would be a good time to go light but pause in the hole. Holy $hit that is much harder than I thought..
Random "trainer" complemented me on depth and weight.... really? It is slightly above bw, german standards for strength are fuked up..

Klokov press
1x10 20
1x5 40
7x3 45
3x2 45

Leg press
3x10 100

Leg curls
3x8 35

Shoulders and back were still really sore from yesterdays workout but it did not affect the Squats.

 

[ThaGerGuy3000]

Shorter workout today cuz 2 friends celebrate bday and I had little time.
30min paused benching
1x5 50
80kg
7x4
3x3
2x4
~7x3
1x4 <- last rep was a close call with no spotter..

Rows to the chest
6x5 70

Trainer told me if I want to keep training there I should set the weights down controlled and not so fast (they got an extra area with bumper mats that I used and I really did not drop them so fast). Guess I don't want to keep training there.

Benching was fun rowing was nice up until that dude pissed me off..

 

[ThaGerGuy3000]

Took yesterday off due to little sleep and massive amounts of Alcohol.

Going to hit the gym now, Deadlifts


Since I still felt weak and really hate to DL I decided to do it as much as posdible.

Stretch with a few SLDL

DL
1x5 70
1x5 90
120:
5x5
4x4
3x3
2x2
1x1

The sets of 5 went Ok, sets of 4 were tough and the sets of 3 were the hardest thing I ever did in a gym.
Took pretty much exactly one hour.

 

[Sean1332]

Mon: Squat + assistance + OHP Tue: bench + assistance Wed: pull + assistance + OHP Thur: Squat + assistance + OHP Fri: Bench + assistance Sat: Pull + assistance + OHP

How long have you lifted with this most recent adaption? Your shoulders being worked 6 days in a row between bench and OHP seems like a bit much, no? And just to understand your program better, your working around the ~90% range 6 days a week with only one rest day? Or does anything vary?

 

[ThaGerGuy3000]

How long have you lifted with this most recent adaption? Your shoulders being worked 6 days in a row between bench and OHP seems like a bit much, no? And just to understand your program better, your working around the ~90% range 6 days a week with only one rest day? Or does anything vary?

I have only been doing this for little over 2 weeks but before that I would OHP every day which lead to my left shoulder hurting for weeks so I reduced that a little. Since I OHP so much I think benching does not tax the shoulders and thus they get rest.

85% is the minimum on the big lifts but small assistance like hammer curls are done for 8 to 10 reps with lower weight of course. But yeah, high weights 6 times a week 1 rest day.

 

[ThaGerGuy3000]

Stretching
Squats
1x5 50
1x3 70
1x1 100
1x1 105
10x3 95 (pretty sure I did 11)

OHP 1 sec Pause at the end of each reps 3 on kast rep if a set.
2X6
2X5

Some good girl and bad girl machine work since my knees wobbled a little. But in the long run I guess I have to fix this via stance changes..

My back is still hurting bad from yesterday haha

 

[ShutUpNdSkwat]

You understand that Jamie Lewis has been training for upwards of 20 years, and that he started doing a lot of volume for the OHP about 15 years in? His volume for shoulder pressing was increased over time, and he definitely wasn't doing 85% when he first started his OHP training. This is a lot of anterior shoulder work, and doing such heavy training so much with out even really letting your shoulders rest is probably going to end in a lot of pain. All I can say is I hope you're eating and sleeping enough lol.

Good luck, man.

 

[ThaGerGuy3000]

I am not OHPing that heavy. I can press the weight I use for at least 6 controlled reps and pause at the top for at least one second..
I did OHP for tripples a few times but that rnded in condtant pain so I stopped doing that and came up with my current training.

Yeah sleep is incredibly important. I realize that after every long night out.

Since I have no gym available for a few days I only did bw szuff today:

Couple of sets of 15 of:
Pushups Squats and abweehl

 

[ThaGerGuy3000]

Stretching
Squats
2x5 50
1x5 70
6x5 90

OHP
1x5 20
2x5 45
3x4 45

Grip strength

Felt really weak today, I guess lots of alcohol and little sleep are not great for performance.
Was still a decent session I think.

 

[ThaGerGuy3000]

Pretty inactive for a few more days as I am on vacation with friends.
I try to do some bwe every day and use the abwheel often. Diet is bad and lots of alcohol with little training will probably negate my last two week's progress.

 

[ThaGerGuy3000]

Ok I'm back and feel terrible.

Bench
1x5 50
6x5 75

Hammer curls
5x5 15

Incline bench
40
3x10

I never felt so weak.. no sleep bad food mass alcohol, thank god the holidays are over.

 

[ThaGerGuy3000]

Felt like throwing up even before I enteref the gym and still do, no idea why.

Stretching
SLDL 70 1x5
DL 110 5x5 incredibly easy did not expect this.

Strict military 40 3x7

Grip work

Decent session, feel like s.hit for some reason, possibly because I ate meat enogh for 2.5 ppl for dinner yesterday and 2 servings of chilly 2hours later.

 

[ThaGerGuy3000]

Yesterday I felt like training so I did.
Close grip bench
1x5 50
6x5 70
Inclined flys 16kg dumbells
3x8
Cable pull overs or whatever it is called when you simulate declined flys.
15kg per side 3x8

 

[ThaGerGuy3000]

Today:
Stretching
1x5 50
1x5 70
1x3 90
12x1 110
Apperantly I am mentally retarded, I thought I was doing 100..
OHP 1x5 20
3x7 40 long hold at top as usual.

Pullups
5
4
3
2
1
Chinups
2
3
4
5
Good girl/bad girl 3x10

 

[ThaGerGuy3000]

Did not post for a few days. No idea why that is haha.
Anyway yesterday I went DL heavy.

Pullups
5 4 3 2 1 2 3 4 5 with the rest I got while my friend did the same.
DL 132.5kg (~95% 1RM) for singles 45min I believe 16 reps

 

[ThaGerGuy3000]

Yesterday I did
Squats 1x5 50
1x5 70
6x5 100

OHP 1x5 20
2x8 1x7 40

Gym was full to the bersting, had to wait 25 minutes for a rack and barely enough space to walk around a little between sets.
Workout took only 30 minutrs but it was late snd too full to do anything else. Fuc.king new year bros

 

[ThaGerGuy3000]

Stretching before and after every excercise from now on since a friend told me I was gonna get imjured a ton otherwise. She is a masseuse and physiothetapist so I trust her in that.

Bench maxed out on 100kg today woohoo new pr I think. Could have done mote but without a spot it is not worth it. Then:
12x1 95kg
Curls 5x5 35
Grip work

Nice workout, felt weak going into it but could pump myself up enough.

 

[ThaGerGuy3000]

Wanted to BTNPP badly today so I did.

BTNPP 1X5 40
1X5 50
1X3 60
like 25 or more singles with 65kg stoped when I dropped it too highvon my neck.
1 arm DL
8x3 70

Pullups
7 6 5 4 3 2 1 with very little rest bezween sets

 

[ThaGerGuy3000]

Stretching
Squat
1x5 60
1x3 80
3x10 105

OHP
1x5 20
1x8 40
1x7 40
1x8 40

All reps were cleaned first

Pullups
8 7 7

 

[ThaGerGuy3000]

Had a friend spot me so I tried a new bench pr even thought I started cutting out carbs completely and felt weak.
Did not manage to bemch 102.5 and 100 felt a lot harder than last time.
Benched
5x5 85 afterwards
Then rowed with 60 for 3x8

 

[ThaGerGuy3000]

Why am I always forgetting to enter the workouts...
Yesterday:
DL
1x5 70
1x5 100
5x6 120

OHP
40kg
10 / 8 / 7

 

[ThaGerGuy3000]

Stretch then Squats
Wanted to go light (85% at sets of three) to test a wider stance.

1x5 50
1x5 70
4x3 92.5
Wide stance felt awesome after the third set so I went a little wider for the fourth.
Pants ripped and I had to stop there.
But at least me and the guy nect to me had a good laugh.

So I had to take a pause of over 1h and then got back at it

8x3 92.5
5x2 92.5
4x1 92.5

OHP with really long pause at the top
9/8/6

 

[ThaGerGuy3000]

Bench
1x5 50
1x5 70
1x3 80
1x3 85
10x3 90
5x2 90
3x1 90

Kept the pause at the top over 3 seconds and at the bottom over 1.

Hammer curls 18kg 8x3

Grip work

 

[ThaGerGuy3000]

Long night out yesterday, felt like **** working out an hour after getting up..
DL
1x5 60
1x5 90
5x5 120 (incredibly hard)

OHP
10 / 8 / 8

 

[ThaGerGuy3000]

Squat
1x5 50
1x5 70
1x3 90
10x3 100

BTNPP
1x5 40
1x5 50
1x2 60
Singles with 65 I guess 15ish

Seated dumbell press
12kg
1x20
1x17
1x15

Cruzifix hold
6kg per side maybe 35 seconds

I found out that I appereantly gained some weight. I currently weigh 80kg. Started with 72 5 months back and I defenitely did not gain fat. Pretty surprisisng to me but then again I hav er no clue how much I am supposed to gain.

 

[ThaGerGuy3000]

Bench
85 5x6 for speed 4 reps at the last set

Invline bench with 20kg dumbells, too easy

Then hammer curls with 20kg 3x3 2x2 and a single donr with little rest and none before the single. One side at a time.

 

[ThaGerGuy3000]

Did DL 120 6x5
And dumbell press 20per side on wednesday

 

[ThaGerGuy3000]

I took thursday off due to an exam on friday but on friday I:
Incline benched: 6x5 60
Did some cable pulldowns and other stuff for fun.

 

[ThaGerGuy3000]

Stretching
DL
1x5 60
1x3 100
15x1 135

OHP
45 for 9/7/7

The deads were really easy and quick. Will up the weight a bit on those.
Will also OHP 50 from now on. Pretty cool progress even though, or maybe because I just changed my diet.

 

[ThaGerGuy3000]

Tried something new today in n hopes to forget abot the exam earlier today.

Squat

1x10 40
1x8 63.25
1x6 75
1x4 88.5
1x2 101
1x2 103.5
1x4 88.5
1x6 80.5
1x8 75
1x10 63.25

OHP with 50kg

5/4/4

Squats to climb the ladder are really exhausting and hard but I think its pretty effective.
Will go with 47.5 on OHP for now.

 

[ThaGerGuy3000]

No training today, exam tomorrow.
But I think I'm gonna nail it!

Been learning for 8.5 hours now and starting to go crazyyy.. I wish I could max out on bench

 

[ThaGerGuy3000]

Forgot ma straps..
Couple o sets of 5 of 1arm deads and then one to failure 50kg

OHP
45 10/7/6

Db press 16 10/10/7

 

[ThaGerGuy3000]

had to skip 2days due to social live.
So in order to catch up I went for supersets of deadlift singles and bench sibgles. Short rest but it was easy as hell, especially the bwnch was ezpz.
DL 130
Bench 90
11x1

Then some calv raise thingy.