road to redemption

[thebrute]

me bench

raw bench
135x12 225x6 315x3 405x1

shirted CG 3-boards
515x3 605x3 695x1(easy)

shirted full range
605x1 605x1

CG bench
225x10 225x10 225x10 225x10 225x10

power flyes
chk greens- 5 sets of 20

***tonite was a great session. touched 605 this week for single and goin to touch 650 for two singles next week. 605 flew up like a speed bench tonite so no problem on strength. goin to move close-grips up to 315 raw and mid 700s next week. workin on gettin the ace as well...

gettin stronger,
TB

me squats

raw squats
135x5-5 225x5-5 315x3 405x3

squats w/ briefs w/ 3 chk blues(+600)
135x1 225x1 315x1 405x1 525x1(1125 at the top)


***tonite was a rough squat session. a bit under the weather but still pressed on 30lbs up from the last time i used this tension....it was a strainer indeed. next week we will back it down to one chk blues and see what happens...

huge squattin with bands/bar weight,
TB
_________

raw bench/shoulders/triceps

raw bench
135x12 135x10 225x8 225x8 315x3 315x1
410x10 410x10 410x10

strict standing military press
135x10 195x5 205x5 225x11

CG decline bench
135x10 225x5 275x5 295x5 315x15

dips
bw/ 2x10

inverted chest press
150x15 150x15 150x15

bent over laterals
35x15 45x15 45x15

incline rolling extensions
45x15 45x15 45x15

***todays session was awesome. 3 sets of 10 with 410 was the most i've done recently. decided to change up the military presses and do some strict standing presses. 225 for 11 wasn't bad and went to an old favorite...close-grip declines. they really focus on the triceps good. did 315 for 15 there. finished up with a superset of the last 3 movements listed. the incline rolling extensions was a different twist and i like them.

strong session,
TB

[thebrute]

me deads/back/hammers

raw sumo deads
135x3 225x3 315x3 340x3 405x3 495x5

raw speed deads
525x1 525x1 525x1

shrugs
525x10 525x10 525x10 525x10 525x10

lat pulldowns
225x10 250x10 285x10 310x10

seated rows
300x10 300x10 300x10

hammer curls
45x15 50x10 55x8 75x5

machine curls
80x10 60x10 40x10 20x10

leg curls/leg ext.

***today was a good session. wasn't satisfied with 495 for 5 sumo so i did some speed deads with 525 for 3 singles.
can't wait to get back into my max dl to see what i can do.

making progress,
TB

ME BENCH

raw bench
135x12 225x6 315x3 405x2

shirted CG bench
495x2- 3bs
585x1- 2bs

shirted 1-board comp grip
675x1

full range
750x1(nt) 805x1!! PR! 805x1(missed at lockout)

power band flyes/pushdowns

***tonite was an awesome session. matt for the first time in a while motivated me. i gave 750 a ride and it felt easy and the weight wasn't heavy. the weight flew up. went to 805 and touched and locked out!! it was easy and it didn't wear me out either. went at it again and missed it at lock but it was easy again. all this off of a single ply shirt. so i'm goin to see if i can get another one the katana(what i've been wearing) even though i've sent for an ACE.

finally...touchin big weight,
TB
_____

ME SQUATS

raw squats
135x5 225x3 315x2 405x1

with briefs only
495x1 545x1 675x1 745x1(easy)


raw bench/shoulders/triceps

raw bench
135x12 135x10 225x8 225x6 315x3 315x1 420x10 420x10

standing military press
135x10 230x10

dips
bw+25 for a total of 100 reps(30-30-18-22)

inverted chest press/bent over laterals/incline rolling extensions
3 sets of 15

de deads

raw deads sumo
135x2 225x3 315x2 405x1 495x1

conv speed deads
495x1 495x1 495x1 495x1 495x1 495x1

barbell shrugs
495x10 495x10 495x10 495x10 495x10

dead barbell rows
315x5 315x5 365x3 365x5 225x10

seated rows
120x10 120x10 120x10

hammer curls
75x10 75x10 75x10

4 drop sets of machine curls

leg curls/leg extensions
3 sets of 15

***hadn't been on the last few days been very busy but progress is goin well. 745 on squats was speed work in briefs. 420 for 2 sets of 10 on raw bench was fuckin awesome. the most i've done to date with that weight. 230 for 11 on standing militaries was very strong as well as the speed deads. things are paying off...bw is 330 still...

gettin stronger,
TB

[thebrute]

me bench

raw bench
135x12 225x6 315x3 405x3

close-grip 3boards shirted(loose fury)
495x3 545x3

close-grip 3boards raw
405x5 495x5

band flyes/pushdowns/band rows
3 sets of 15

***tonite was a low volume nite. workin a lot of close-grip work to hammer that lockout a bit. 495 for 5 close-grip a big PR for me since my best raw 3-board was 545ish or so.

a freak set i guess,
TB

[thebrute]

me squats

raw squats
135x10 225x6 315x3

raw squats with chk blues
barx10 135x5 225x3

high box squats w/ briefs
315x2 405x2 495x2 585x2 675x1 675x1

close-stance squats with chk blues
135x5 225x5 315x5

raw bench/shoulders/triceps

raw bench
dbl minis
barx12 135x12 225x5
w/o bands
225x8-6 315x3-1 425x10

standing strict militaries
135x10 185x5 225x3 250x9

close-grip declines
225x5 315x3 350x13

inverted chest press
125x15 150x15 150x15

bent over laterals
45x15 45x15 45x15

incline rolling extensions
45x15 45x15 45x15

***i wasn't happy with my squat session last nite and took it out today on raw bench and acc. everything felt strong today just wish i had this strength last nite on squats..will do better next week.

i can't accept weakness,
TB

[thebrute]

me deads

raw sumo
135x6 225x3 315x2 405x1

raw conv
495x1

with suit bottoms(max dl)
585x1

with straps up
700x1(10 sec lockout) 750x1(10 sec lockout)

barbell shrugs
495x50 495x50

lat pulldown
250x10 275x10 275x10

machine rows
250x10 250x10 250x10

machine curls
60x10 80x10 120x10

rope hammers
stkx10 stkx10 stkx10

leg curls/leg extensions

***deads went well today. pulled an easy 700 and 750 so an 800 pull will happen. had a bit of aggression today. it helped.

a little bit goes a long way,
TB

[GirlyMuscle]

Holy cow! That's some serious weight. Are you a powerlifter? What's the story?

[Sandpig]

Nice work, dude. And welcome to RX.

[Mr.Bones]

Welcome! And awesome fiuggin lifts

[thebrute]

Holy cow! That's some serious weight. Are you a powerlifter? What's the story?

ha. thanx. i am a powerlifter...no story. just a man without numbers hungry to prove himself on the platform..


Nice work, dude. And welcome to RX.


Welcome! And awesome fiuggin lifts

thanx for the welcome guys!
TB

[thebrute]

me bench

raw bench
135x10 225x6 315x3 405x3

shirted 4boards with metal ace
495x5 585x5 675x5 785x5

shirted 3-boards
695x1(easy)

***tonite was the 20 reps to break in the new shirt. its hard to tell what the shirt does right now at 4boards so in 2 weeks we will see what it does at 2 and 1-boards.

new shirt...again..lol!!
TB

[Mr.Bones]

You ever pull your peck by the collarbone?

I recently did, and wanting to hear about your expercience with it.

[thebrute]

You ever pull your peck by the collarbone?

I recently did, and wanting to hear about your expercience with it.

no i haven't pulled a pec by the collarbone but i have pulled one from the side. went to see a massage therapist to remove the scar tissue and was back benchin in a month.
TB

[thebrute]

me squats

raw squats
135x10 225x6 315x3 405x2

low box squats w/ briefs and w/ 2 chk blues(+400)
barx3 135x1 225x1 315x1 405x1 495x1 585x1 635x1(high)


raw bench/shoulders/triceps

raw bench
135x12 135x10 225x8 225x6 315x3 315x1 405x1
450x8 450x8 450x8

seated shoulder press
275x10 275x10 275x10

pushdowns
80x10 80x10 80x10

incline rolling extensions
50x10 50x10 50x10

bent-over laterals
35x15 35x15 35x15

incline chest press
230x15 230x15 230x15

***did 40lbs more than the last month with the same tension on squats. i attempted 635 but was out of gas and cut it high. raw bench today was awesome. did the most reps with 450 i've ever done in my life. so i feel good about that but its not enough. now i know 600 raw is within reach so i'm goin to keep pushin foward. did a the rest of the session with high reps to help recovery. next week the close-grip declines and standing militaries are back cause its helping my benchin with those two...

the bar weight is moving up...
TB

[The Big Sexy]

KILL THAT SHIT!!

What are you trying to redeem yourself from? (I remember you from IT)

[thebrute]

KILL THAT SHIT!!

What are you trying to redeem yourself from? (I remember you from IT)

from having 5 bombouts...and no total...
TB

[thebrute]

me deads/back/hammers

reverse band deads with blues
225x3 315x2 405x2 495x2 585x2 675x2 765x0 - all done sumo
765x1 easy 500x3- done conventional

barbell shrugs
495x50 495x50

barbell rows
225x10 315x20 315x20 495x5 225x10 225x10 225x15

hammers
45x15 70x10 70x10 70x10 60x10 45x15

leg curls/leg extensions- 3 sets of 10

***tonite was a good session. 765 on reverse band deads was a PR and it was easy. goin to doin straight db and barbell work for 3 weeks on accessory stuff for a change of pace. did barbell rows strict form tonite and really felt the lats. shows probably been doin them wrong like i did the pulldowns which made a difference on my bench. lookin foward to benchin on sunday...

puttin on man size require moving real iron...i guess,
TB

[Mr.Bones]

3 sets of 450 fuggin raw? You will you be my training partner? lol

[thebrute]

3 sets of 450 fuggin raw? You will you be my training partner? lol

ha! thanx!
TB

[thebrute]

me bench

raw bench
135x10 225x6 315x3 405x3

shirted 3-boards in metal ace
495x4 585x4 675x4 585x8

shirted 2-boards
785x1(easy)

band flyes and pushdowns

***tonite was a bit better in the ace. the shirt was awesome. 785 to a 2-board was cake and felt the power from the shirt on the 2board so next week the next 19 reps will be interesting to see how they go but as i felt 785, i feel like a 900 2 board is possible...

the shirt is interesting,
TB

[thebrute]

me squats

raw band squats
added 3 chk blues
barx3 135x2

box squats w/ 3 chk blues--added t-rex and metal briefs(straps down)
135x1 225x1 315x1 405x1 495x1 585x1(1185) 405x1 315x1(got down to box finally!)

ab pulldowns with lights
3 sets

raw bench/shoulders/triceps

raw bench
135x12 135x10 225x6 225x8 315x3 315x1 405x1
455x8 455x8

standing military presses
135x10 195x5 225x12

CG declines
225x10 315x5 370x13

incline db flyes
70x3 sets of 15

inverted chest press
175x15 175x15

rear db flyes
45x5 sets of 15

rolling extension
45x3 sets of 15

hammer curls
45x3 sets of 15

***last nite squat session i wasn't satisfied. after talkin with tony b i think i know how to go about it now since he was having the same issue with the legs on most inzer stuff compared to metals. my hardcore is the closest thing to the metal i had so i'm goin to give it a go next week. today's raw bench session went great too. 455 for 2 sets of 8 wasn't easy but wasn't hard either. bw is up to 334. but its not enough though...

it never is and i'm fine with that,
TB

[thebrute]

de deads

reverse band sumo deads(speed)
495x1 495x1 495x1 495x1 495x1

barbell shrugs
405x10 405x10 405x10 405x10

barbell rows
315x10 315x10 315x10 315x10 315x10 225x20 225x20

rope rows
100x20 100x20

preacher curls
65x20 65x20 65x20

hammer curls
45x10 45x10 45x10

leg curls/leg extensions/abs

***was a bit exhausted today due to sleeping issues but still put in work. did some speed pulls sumo on deads since working sumo has been a great success thus far. did a lot of reps to help recover...2 board work on sunday...

could be pushin it...naaa,
TB

["Rodz"]

KILL THAT SHIT!!


Nice catch phrase there!! ;)


Crazy lifts man!!!! Whats ur diet Like?

[thebrute]

Nice catch phrase there!! ;)


Crazy lifts man!!!! Whats ur diet Like?

no diet bro...just eating clean. hardly no junk foods.
TB

[thebrute]

me bench

raw bench
135x10 225x6 315x3 405x3

shirted 3boards
495x3

shirted 2boards
605x3 605x3 605x3 605x3 605x4

***it was a lot of work this week to get it down to a 2board. the shirt still creeps around the elbows and next week it will get below my elbows so i can bench the way i want to. i got 4 reps left over so next week i will start at 3-boards and finish up 2-boards and go 1-boards and see what happens. tuesday will be squat day and i will try my old hardcore with my metal briefs this time around. after talkin with tony b, it seems to be something to try...

manipulating gear,
TB

[Armored Underdog]

damn man. Nice lifts man

[thebrute]

damn man. Nice lifts man

thanx bro!
TB

[thebrute]

me squats

raw squats
135x10 225x6 315x3 405x2
briefs only
515x2 605x2
hardcore straps down/briefs
695x2 785x1 835x1

raw bench/shoulders/triceps

raw bench
barx20 barx20 135x10 225x6 315x3 405x3 465x8

standing militaries
135x10 235x10

close-grip bench with 2 sec pause
250x5 275x5 285x5 305x5 315x5

inverted chest press- 3 sets of 15
pec deck- 2 sets of 30

plate raises w/ 45- 2 sets of 15

rolling extensions
60x10 60x10 60x10

heavy bent over laterals
70x8 70x8 70x8

pushdowns
80x10 80x10


****squat session went better than expected. took away the box and got back into "practicing like i play" mindset. the band work we've been doin has been paying off...that and the change in suits too. 835 came up easy. yes it was 2 inches high and i wasn't wearing knee wraps. in the coming weeks it will be easier. raw work today went well too....though i feel a deload coming on though. 465 for 8 was easiest i've ever done it. warming up, 405 was very easy. really focused on flexing the lats when i bench which drops my stroke a bit. standing mlitaries with 235 for 10 wasn't a problem either. between me doin the standing shoulder work and close-grip work, my bench is moving up...shirted and raw. did some heavy bent laterals for a change of pace as well as some other accy stuff and called it a day. i'm ranging between 330-335 on a day to day basis.

movin like a frieght train,
TB

[thebrute]

me deads

raw sumo reverse bands
135x2 225x2 315x2 405x2 495x2 585x1
raw conv reverse bands
675x1 800x1 PR!
raw sumo reverse bands
495x3

barbell shrugs
405x10 495x10 585x50

db rows(or kroc rows)
165x10 220x15

standing preacher curls
55x10 95x10 95x10 95x10 65x10 65x10 65x10

hammer curls
50x10 50x10 50x10

leg extensions/leg curls/rope pulldowns/ab machine
3x10

***today was a great session. i decided to take on 800 on reverse band deads and it was easy as the 765 i did a few weeks before. back in 2007 i couldn't even budge 800 off the floor. what i can do on reverse band deads i typically can do in gear. adam pulled 605 easy, matt and jon did 675 and dave(20 yrs at 230) did 675 for 2 reps...his first time doin reverse band deads. went onto to doin barbell shrugs where both me and dave did 50 reps with 585 and then did kroc rows with 220s for 15 reps...dave did 10. finished up with some bicep, abs, extra lat work, and leg work and was done. doin a deload next week so i can can keep this freight train moving along...

freight train picking up speed,
TB

[thebrute]

me bench

reverse band bench raw
225x3 315x3 405x3

reverse band bench 2-boards
515x1 605x1

reverse band bench raw 2-boards
515x1 605x1 645x1 700x1

band flyes/band pulldowns/band extensions

***tonite wasn't a good session and ended up irritating me a bit. started out puttin on the ace with the sleeve rolled a good 1 1/2 up to attempt to get over my elbows which didn't happen though the roll though ended up cutting off circulation very quickly than normal so we had to get me out of the shirt and try to stretch the sleeves. the shirt hasn't been over my elbows for a while now just sitting on my forearms. we went into my old rage x and attempted the same 605 but the other shoulder blew on it so that shirt is done. went raw and worked up to 700 raw off 2-boards.

.....,
TB

[thebrute]

deload squats

ssb box squats
135x10 225x6 315x5 315x5 315x5 315x5 315x5/225x10

sitdown abs with bands
3 sets of 15

deload bench/shoulders/triceps

raw bench
135x10 225x6 315x35 PR!

db incline with light(+90)
55x15 55x15 70x15 70x15

inv chest press- 2 sets of 15
dips- 2 sets of 15

seated shoulder presses
225x15 225x15 225x15

bent over laterals
40x10 40x10 40x10

preacher curls
65x10 95x10 95x10

rolling extensions
75x8 75x8 75x8

pushdowns
150x15 150x15 150x15
100x10 70x10 40x10(single arm)

leg raises- 3 sets of 15

***baah...deload. lots of reps with light weight. isn't fun but will help in the comin weeks. PRed on the repouts...35 reps. last time i did 315 it was 29 reps. other than that...

too man damn reps,
TB

[Joshua H]

How you bastards got this strong I do not know? Nice poundage bro!

[thebrute]

How you bastards got this strong I do not know? Nice poundage bro!

pure blind determination...LOL!! how's your training?
TB

[thebrute]

de deads

speed deads
315- 5 singles (sumo)
405- 5 singles (sumo)
495- 1 single( conv)

barbell shrugs
315x20 315x20 405x10 405x50 405x25

barbell rows
315- 4 sets of 10
225- 2 sets of 25

pullups
bw- 4
bw- 5

standing preacher curls
65- 4 sets of 10

hammer curls
45s- 2 sets of 10
50s- 2 sets of 10

seated extensions
80lbs- 3 set of 10

leg extensions/leg curls- 1 set of 20

***baah...just another deload...back to business as usual on sunday...

more fun in the shirt,
TB

[thebrute]

me bench

raw bench
135x10 225x6 315x3 405x3

shirted bench- 3boards
495x2 585x2 675x1 785x1

shirted bench- 1board
675x1(nt)

***it was first time in bench shirt since last week's failure. i've been stretching the sleeves of the shirt out to help and i think it did. felt better this week in it. 785 was easy. went to a 1board and got close but slipped out of my arch trying to touch the board first time since gettin this ace. will go for it again next week and will touch. the shirt however puts me in the right groove everytime i get weight out. elbows are tucked better though too...

so far so good,
TB

me squats

raw squats
135x6 225x3 315x2 405x1 405x3

squats with hardcore straps down + metal briefs w/ chked blues(+200)
135x1 225x1 315x1 405x1 495x1 585x1 675x1(deep and easy!)

ssb box squats
225x5 225x5 225x5 225x5

***tonite was a good session. 675 felt very easy and came up fast. jon said i put myself in an "odd" groove that i should stay in...so far the metal briefs and inzer hardcore are workin well for me. and keep in mind, these were done without knee wraps..

fired it out of the hole,
TB

[thebrute]

raw bench/shoulders/triceps

raw bench
135x12 225x6 315x3 405x18

standing militaries
135x5 225x3 250x8

incline machine press
150x15 150x15 150x15

db flyes
55x20 55x20 55x20

bent over laterals
55x10 55x10 55x10

standing laterals
55x10 55x10 55x10

pushdowns
100x10 100x10 125x10 60x20

curls/extensions

***it was good session today. 405 for 18 is my best on those but i am goin to scale back the heavy raw benchin for awhile to keep things in focus for the meet in july.

ok...got it out of my system,
TB

[Mr.Bones]

Good lord, 405 x 18 wtf man. I can only do that for 2-3 reps on a good day.

[thebrute]

Good lord, 405 x 18 wtf man. I can only do that for 2-3 reps on a good day.

thanx bro!
i wanted 20 and missed 19 at lock so i didn't count it. lately i've been a human wrecking machine...as long as it leads me to a 2600 total...
TB

[thebrute]

speed deads/back/hammers

speed deads sumo
315x5x1 405x5x1
speed deads conv
495x1

barbell shrugs
315x10 405x10 495x10 585x10 495x50

barbell rows
315x4x10 225x2x15

standing preacher curls
85x10 85x10 85x10

pushdowns/hammer curls- 3 sets of 10

leg extensions/leg curls- 2 sets of 10

abs


me bench
raw bench
135x10 225x6 315x3

shirted 3-boards
405x1 495x1 585x1
shirted 2-boards
675x1 785x1 875x1
shirted 1-boards
705x1

reverse band CG bench
405x5 405x5 495x5 315x10 315x10

***training has been well. friday i did some high rep stuff and speed deads. nuthin special. tonite i did 2-boards and then dropped down to 705 and got 1-board with it. next week will be 750 off 1-board and full range attempt with 705. did some reverse band CG bench for a change of pace. it was an idea worth trying and since it close-grip and its reverse band, it really hammers the lockout while taking the lower part of the bench out of with the spring of the bands.

experimentation...ya know,
TB

[Diabetic Muscle]

Whats your thoughts on bands for ME days? Say ME deads?

[thebrute]

great idea as long as you implement this...after you reach your max set, remove the bands and do a few singles without bands for restabilization. your body over time with using bands will learn how to lift against them...and you have to teach it to carry over what you gained with bands without it...

what do you think?
TB

[thebrute]

bench/shoulders/tris

speed bench
225x3 225x3 225x3
275x3 275x3 275x3
315x3 315x3

incline db bench
150x10 150x10

pec deck
120- 5 sets of 10

seated militaries
315- 3 sets of 6

side laterals
40s- 3 sets of 10

standing preacher curls
95- 3 sets of 10

dips
bw- 5 sets of 10

abs

***another deload day...ugh! got some volume in which will help with recovery..friday will be much of the same and next week will be time to dial in some openers for the meet...really gettin motivated off the lifting done this weekend,

gettin that fire lit,
TB

[thebrute]

de deads

raw sumo deads
315x1 405x1 495- 5 sets of 1

shrugs
405x50 315x10

barbell rows
225x6 315x3 405x3 495x8 405x5 405x5

standing preachers/hammers- 3 sets of 15

leg curls/leg ext/abs

me bench

raw bench
135x12 225x6 315x3 405x1(5sec pause)

shirted 3-boards
495x1 585x1 675x1
shirted 2-boards
735x1 785x1
full range
675x1(nt) 675x1(near touch)

reverse band close-grip bench
225x10 315x10 405x10

***friday was a continued deload week really. staying with the shrugs/rows combo has been doin wonders with my deads includin goin sumo. bench day is goin well. caging the beast right now and working on touchin. got VERY close with 675 so next week i will try 705 and go from there.

gettin things dialed in,
TB

[thebrute]

raw squats

raw ssb box squats
135x5
225x3 225x3 225x5 225x5 315x3 315x3 405x1 315x3 225x5 225x5 225x5 225x5


raw bench
135x10 225x6 315x3 405x3 500x4
535x1 550x0 550x1

incline db bench
100x10 120x10 130x10

incline flyes
55x10 65x10 65x10

barbell shoulder press
275x6 275x6 315x6

front laterals
45x10 50x10 55x10

reverse pec dec
110x10 110x10 110x10

abs


***squat day was me and jon doin ssb box squats. we just did some reps for recovery since we were short on spotters. the weights felt good. just need to work on squatting right raw which is a sent back from using gear. raw bench and shoulders went very well yesterday. trained with garrett griffin from new orleans. he's a freak. went up to 475 on bench which is a 15lb PR for him. he's closer to benching 500 than he think he is. 550 was surprise for me. i misgrooved the first attempt from lack of upper chest strength. something that i can work on with inclines. good thing. i'll be starting the ed coan bench routine next week since it includes inclines. me and garrett killed it though...it was awesome session...we defintely gotta do this again...

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs115.snc4/36092_1462566880619_1126882448_31345206_2063410_n. jpg

helluva session,
TB

[Mr.Bones]

Looking large as hell

["Rodz"]

What up Brute!, great seeing u here Bro

[thebrute]

Looking large as hell

thanx bro!
TB

[thebrute]

What up Brute!, great seeing u here Bro

your everywhere aren't ya? LOL!!
TB

[thebrute]

de deads

raw deads- sumo
135x3 225x3 315x3
405x1 405x1 405x1 405x1 405x1

raw deads- conv
495x1 495x1 495x1

barbell shrugs
405x10 405x50 405x10 405x10

barbell rows
315x6 405x6 405x6 405x8

standing preacher curls
65x10 75x10 75x10

pushdowns
3 sets of 15 with 150

hammer curls
55x10 45x10 35x10 25x10

leg curls/ext/abs

***training went well on friday. speed still up on deads. was fired up to hit this session after the other day.

trains rolling again,
TB

me bench

raw bench
135x10 225x6 315x3

shirted 3-boards
495x1 585x1
shirted 2-boards
675x1
shirted 1-board
750x1(easy!)

reverse band close-grip bench
225x5 315x5 405x5 515x5 315x10


me squat

raw squats
135x5 225x3 315x1 425x1

with briefs only
515x1 605x1 695x1
with HC straps down/briefs only
785x1
with HC straps up/briefs only
855x1(easy opener)

SSB box squats
135x5 225x5 315x5

***training as been well the last few days and gettin things dialed in. i accidentally mistook 750 for 710 on bench and made 750 easy. so i mentally fucked myself there. squats went well tonite working up to a 855 opener which will be easy considering i'll be using knee wraps in competition. i got one more week of hard and intense training and then i'm shutting it down for the meet..

its about that time,
TB

raw bench/shoulders/arms

raw bench
135x20 225x12 315x6 370x10 370x10

close-grip bench
315x10 315x10

incline bench
315x10 315x10

incline flyes
55- 4 sets of 15
65- 1 set of 15

seated shoulder presses
225x5-275x4-315x3-365x2(little rest between sets)
225x10 225x10

side laterals
45x10 55x10
bent over laterals
45x10 55x10

standing preacher curls
95x20-105x10-115x5-125x3-135x2(little rest between sets)

standing cable curls
70- 1 set to failure

pushdowns
150- 3 sets of 15

***today was a great session. scaling back the raw bench for the meet right now so the weights today felt very good. was a bit motivated on doin some bicep blitzing in the end by garrett. bw is still 330-335...

YouTube- Curt's Bicep Blowout

bench session from last week.
YouTube- CURT DENNIS & GARRETT GRIFFIN RAW BENCHING

numbers maybe down but still hittin it hard,
TB

[thebrute]

de deads/back/arms

speed sumo deads
315x5x1 405x7x1

barbell rows
225x10 315x8 225x10 405x6 315x8

barbell shrugs
405x10-10-10-10-10(rest pause sets) 405x25

hammer curls
50x10-65x8-50x10-65x8-70x6-50x10 (no rest)

cable curls
80- 3 sets of 8

pushdowns
100x20-120x15-110x20-150x10-130x15-110x20


ME bench
raw bench
135x20 225x8 315x6 405x3

shirted 2-boards
515x1 605x1 695x1 785x1 900x1(PR!)

***friday was another speed dead day and working on sumo still. i think this will make a huge carryover in my dead when i switch to conv.. i brought my feet in closer and moving it like a squat. seems to work ok. as for benchin, i decided to overload the weight off 2-boards so i did 900 off 2-boards. this was simliar to what i've done before...hold more weight than i'm goin to do in a meet. 900 felt good and weight didn't feel heavy.

hittin one last heavy bench session before the meet,
TB

[thebrute]

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

pushdowns
100x10 130x10 150x10 90x15 90x15

abs/dips

***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 from the meet...on the upside, all my lifts were easy though at the meet but...

855 squat
YouTube- curt1

750 miss
YouTube- 100 0129

750 miss
YouTube- 100 0130

gotta get my shit together,
TB

[thebrute]

raw deads sumo
315x7 singles
405x3 singles

barbell shrugs
585x10-10-10-10-10

barbell rows
405x6-4-5

hammer curls
80x7-4-4

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,
TB


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,
TB

[thebrute]

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
80x10-10-10

barbell shoulder press
225x5 275x10-10

lateral raises
50x10-10-10

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

pushdowns
150x10-10-10

***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,
TB

[thebrute]

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

barbell shrugs
495x20-20-10

barbell rows
405x8-6-4

pullups
bwx5 reps

preacher curls(standing)
85x8-5-4

wall hammer curls
50x12-10-10

leg curls/leg extensions/abs

***today's session went great. felt hungry as fuck and wanted more weight every movement...pink 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,
TB

[Mr.Bones]

Pink magic ftw baby!!!!!!!!!!!

[Armored Underdog]

Dear lord man! you are a total inspiration for me to lift... you sheer size is even inspiration. Much props!

[thebrute]

pink magic ftw baby!!!!!!!!!!!

lol!
Tb

[thebrute]

Dear lord man! you are a total inspiration for me to lift... you sheer size is even inspiration. Much props!

its motivating to hear that brother...pushes me more!
TB

[thebrute]

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,
TB

["Rodz"]

Whats up brute!!!!

[thebrute]

Whats up brute!!!!

what's up brother?
TB

[thebrute]

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 blues..+600...bar weight goal...we will see...but..

i want 500,
TB

["Rodz"]

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 blues..+600...bar weight goal...we will see...but..

i want 500,
TB

Go get it you crazy mothafucker

[Mr.Bones]

Fuck if my knee was good I could squat 500 after a month or two as well, fucking sucks not having insurance.

Know any tricks for Patella tendon inflammation besides ice? I'm thinking I should try wraps.

[thebrute]

Go get it you crazy mothafucker

fuckin right i will!
TB

[thebrute]

Fuck if my knee was good I could squat 500 after a month or two as well, fucking sucks not having insurance.

Know any tricks for Patella tendon inflammation besides ice? I'm thinking I should try wraps.

what about anti-inflammatories like aleve? right now icing the patella tendon and defintely wrapping them would help too!
TB

[thebrute]

raw bench/shoulders/triceps

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

db flyes
80x11-4-3

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

laterals
65x6-6-7

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

pushdowns
stkx10-15-15

***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,
TB

[Mr.Bones]

Floor lockouts???????? As in close grip bench on the floor?

[thebrute]

Floor lockouts???????? As in close grip bench on the floor?

yup! a lot harder without using leg drive.
TB

[thebrute]

deads/back/traps/hammers

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

shrugs
605x10-10-8-10-10

barbell rows
425x6-6-3

standing preacher curls
105x6-4-5

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 fun...no stress about touchin weight etc. just loading the bar and goin balls to the wall...

i'll be repeating that idea on squats,
TB

[Gerb]

nice training, crazy rows

[thebrute]

thanx bro!
TB

[thebrute]

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 fuckin 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...

<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/snEijrNqZdY&amp;hl=en_US&amp;fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/snEijrNqZdY&amp;hl=en_US&amp;fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>

wonder where it would be now,
TB

[thebrute]

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
100sx8-4-3

pec deck
150x3 sets of 10

standing militaries
225x5-5-5

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

shrugs
315x10 405x10-10-10 495x10

barbell rows
315x-6-6

pullups
bwx3-5

hammer curls
50x10-10-10-10

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...,
TB

[thebrute]

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,
TB

[thebrute]

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

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

jm press
225x3x10

***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,
TB

[thebrute]

speed deads/back/traps/hammers

speed sumo deads
315x3x1 405x3x1 495x2x1

shrugs
495x25-585x20-675x15-735x10(done with little/no rest)
495x10-405x15

barbell rows
315x10-365x8-405x6-455x4(done with little/no rest)
315x15-225x10

pulldowns
160x10-8-8-4

hammer curls
50x10-60x8-70x6-80x4(done with little/no rest)
60x10-50x15

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
695x1(smoked!)

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,
TB

[thebrute]

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
50x10-12-8-10

CG decline bench
225x5 365x3 275x10 315x8

pushdowns
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,
TB

[thebrute]

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
45x8-35x10-25x12

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

pushdowns
150x20-15-20-10

***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 fuckin awesome...

pure motivation,
TB

[thebrute]

deads/back/hammers

speed deads
495x5 singles(speed)

barbell shrugs
405x25-495x20-585x15-675x10-765x5
315x10 315x10

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

straight arm pulldowns
30x8-60x10-70x12

hammers
65x12-65x6-65x10-65x8-65x8
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...

???,
TB

[thebrute]

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)
225x15

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)

pushdowns
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)

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

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

hammers
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 shit. 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 shitty too. 495 didn't move fast like last week but will change that this week.

gettin back focused,
TB

["Rodz"]

Nice to see you back big man!!!

[thebrute]

Nice to see you back big man!!!

thanx brother!
TB

[thebrute]

me squats

raw squats
135x5 225x5 315x3 405x1
with briefs only
495x1 585x1 675x1 785x1
with briefs and knee wraps only
905x1(high)

raw bench/shoulders/triceps

mod speed bench
135x10 225x6
315x3-2-3-2-3-405x2

smith machine inclines
315x10x5(little rest)

dips
bwx12-6-10-8

hammer strength BTN press
360(4plates)6x3-2-3-2-3-2

side laterals
45sx10x5(little rest)

cg floor presses
315x6x3-2-3-2-3-2

pushdowns
stkx10x5

abs

de deads/back/hammers

speed conv deads
315x5x1 405x5x1

barbell shrugs
405x25-495x20-585x15-675x10-805x5
495x20 405x20

barbell rows
505x6x3-2-3-2-3-2

hammers
50x10-55x10-60x8-65x5-70x5

cable curls
75x7x5-95x3x5

leg curls/leg extensions/abs


***training has been intense these last few days. got a lot of shit goin on outside of the gym that's pissing me off. unfortnately not sure when my next meet is. moving to a better training environment is the goal right now. we will see what happens...

????
TB

[thebrute]

***had a deload week last week. first one i've taken in a long while. got a lot of stressful shit 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 squats...an oldie...good for the core.
- did 405 for 3 sets of 10 on raw bench...starting new bench program. felt like shit 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...

....,
TB

["Rodz"]

What up big Mofo!!!!

Lifts are lookin pretty f'n serious man!!!

How ya been?

[thebrute]

been well brother. you?
TB

[thebrute]

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

abs

***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,
TB

[thebrute]

bench day

raw bench
135x10 225x6 315x3 390x3x10

close-grip bench
340x3x10

incline bench
315x3x10

seated militaries**
225x6-6-6-6-4-4

side laterals
45x10x5**

abs


deadlift day

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

db rows
125x4x10

pulldowns
150x4x10

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

abs


***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...

changes,
TB

["Rodz"]

been well brother. you?
TB


Just rehabbing my back and trying my best to work around it

[thebrute]

shoulders/legs

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

abs

*** 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 shit. 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 weight...so 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,
TB

[thebrute]

bench day

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

floor flyes
40x10x5(10 sec rest)

pushdowns
stk(150)3x15 150x25

db kickbacks
55x3-65x3-75x3-85x3-100x3-100x3

incline hammer strength
3ppsx6x6(6 sec rest)

abs


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)
225x6-6-4-6-4-4

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 things...one, 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,
TB

[Mr.Bones]

Looks strong bro.

PLing is so much fun when you have a meet coming up for sure

[thebrute]

Looks strong bro.

PLing is so much fun when you have a meet coming up for sure

no doubt brother!
TB

[thebrute]

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

[thebrute]

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.

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 shit 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

[Mr.Bones]

What was the bench advice? My competition bench sucks in comparison to my gym lifts.

[thebrute]

What was the bench advice? My competition bench sucks in comparison to my gym lifts.

- lots and lots of lat work. i wasn't doin enough
- high reps on warmups to help the elbows out.

what part of the bench are you suckin at?
TB

[thebrute]

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 fuckin 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

[Mr.Bones]

- lots and lots of lat work. i wasn't doin enough
- high reps on warmups to help the elbows out.

what part of the bench are you suckin at?
TB

I think maybe I let the bar come down to slow to my chest

Also since I never touched the bar down to my chest in the gym, (i'd always stop a inch shy) My bottom end blows

[thebrute]

I think maybe I let the bar come down to slow to my chest

Also since I never touched the bar down to my chest in the gym, (i'd always stop a inch shy) My bottom end blows

then work on bein explosive. theres nuthin wrong with bringing the bar down slow but the the upward portion need to be explosive as possible. also use the lats to bring the bar down...how? flex your lats before the bar leaves the hooks...keep them flexed thru-out the set...i had a guy today try that and he was moving weights a lot faster.
TB

[thebrute]

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. i have vid below but the audio is muted...bah! youtube. next up deadlift day..

YouTube - bench accy work 11.7.10


time to get my sumo up,
TB

[Mr.Bones]

Your strength is fantastic! Nice and controlled and not sloppy. Very nice

[thebrute]

Your strength is fantastic! Nice and controlled and not sloppy. Very nice

man thanx bro. i thought it was sloppy a bit cause of the weight but thanx again!! preciate the feedback.
TB

[thebrute]

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

[Mr.Bones]

150 lb hammers? You fucking sandbagger!!!

[thebrute]

150 lb hammers? You fucking sandbagger!!!

ha! i got heavier if i had access to 200s...lol

TB

[thebrute]

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

YouTube - week 3 deads & stuff

[Mr.Bones]

405 x 8 on speed bench, fucking a hay

[thebrute]

yea but its never enough bro!! thanx!

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 fuckin 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 skullfucked 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...

YouTube - cHaOs513 bench training

i'm loving this already,
TB

[Mr.Bones]

Looks awesome bro, even better when u have a small team imio

[thebrute]

Looks awesome bro, even better when u have a small team imio


i used to have that but here in alabama lifters have no motivation to better themselves in anyway and it started with 8 guys down to just me...sad...


http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs980.snc4/75302_1654864487939_1126882448_31794186_3416556_n. jpg
me and BJ.
TB

[Mr.Bones]

You are wide bro

[thebrute]

You are wide bro

thanx. working on gettin wider.
TB

[thebrute]

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 fuckin 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 fuckin 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!

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1188.snc4/151017_1666965350453_1126882448_31813950_7915693_n .jpg
http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs498.ash2/77138_1666964950443_1126882448_31813949_4990021_n. jpg

yea, i got fuckin teardrops motherfuckers,
TB

[thebrute]

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.

YouTube - cHaOs513 squat & dead training

onward to bench with bj,
TB

[Mr.Bones]

455 on rows? so fucking sick

[thebrute]

455 on rows? so fucking sick

don't worry bro..it will get sicker...lol! thanx!
TB

[thebrute]

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

[Mr.Bones]

So your not tucking your legs into the bench now, and that is stronger for you?

[thebrute]

So your not tucking your legs into the bench now, and that is stronger for you?

you be the judge...i posted the vid in the following post...at the end of the bench vid you will see the difference...
TB

[thebrute]

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...

BENCH SESSION
YouTube - cHaOs513 bench session

SQUAT SESSION
YouTube - chaos513 squat session


feelin good about this,
TB

[thebrute]

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 fuckin 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

[thebrute]

you be the judge...i posted the vid in the following post...at the end of the bench vid you will see the difference...
TB

did you see the vid brother? its at chaos513.com
TB

[Ryan Bracewell]

TB, I have never seen someone work to a max the way you do. If I'm reading it correctly, you work up to a heavy rep set, then drop down around 10-30% and work back up to a 1 rep max? What is the reasoning behind this setup?

[thebrute]

TB, I have never seen someone work to a max the way you do. If I'm reading it correctly, you work up to a heavy rep set, then drop down around 10-30% and work back up to a 1 rep max? What is the reasoning behind this setup?


its the concept of pre-exhaustion. i learned it years ago. my coach once had me work up to close-grip 3 boards doin 635 for a triple which blew up my triceps(in a shirt btw). then he has me take 675 full range. didn't think about how heavy it was cause of the work i had done and it flew up fast.

conditioning and throwing your body "completely" for a loop. everyone is used to working up to a max and maybe dropping down and being finished right?

well why don't we change that. instead of working down...work back up. me and another bro has found out that we move heavier weight faster by the time we get to the 4th set. it also simulates what powerlifters will experience in competition in terms of energy expenditure. at this level, you'll be able to still go balls to the wall without bein exhausted. also, it eliminates the mental aspect. if you attempt 700 for a single after bein pre-exhausted, no way will you be intimidated if you triple it.

i've been training like this for a month now and every week my weights are moving a LOT FASTER...squats, bench, and deads. training like this does something wicked to your speed against heavier weights and not just light weights.

i hope this helps,
TB

[thebrute]

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 fuckin 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.

YouTube - cHaOs 513 bench-dead-squat training

bring on the fuckin bench,
TB

[Mr.Bones]

bar x bazillion? That had to be a wicked pump, damn I want to train with you.

Warning though, I'm competitive

[thebrute]

bar x bazillion? That had to be a wicked pump, damn I want to train with you.

Warning though, I'm competitive

Warning. I'm VERY competitive.
TB

[thebrute]

bar x bazillion? That had to be a wicked pump, damn I want to train with you.

Warning though, I'm competitive

Did you see the bench vid I was talking about brother?
TB

[tjoe]

Ryan - good question, was about to ask the same.

TB - interesting bro. curious, do you have a certain % that you drop down before going back up again or is it just by feel?

[thebrute]

Ryan - good question, was about to ask the same.

TB - interesting bro. curious, do you have a certain % that you drop down before going back up again or is it just by feel?

i go by feel right now but i try to attempt something like 15-20 more than my first set...
TB

[Mr.Bones]

Did you see the bench vid I was talking about brother?
TB

Yes I did, I watch all of your vids for inspiration lol:)

[Mr.Bones]

Warning. I'm VERY competitive.
TB

lol yea, I have the habit of pushing myself way farther then I should if the situation should present it's self, probably not too smart but eh

[thebrute]

lol yea, I have the habit of pushing myself way farther then I should if the situation should present it's self, probably not too smart but eh

i'm liable to do the same...to the point where i'm puking and goin off of sheer will power...like the session below...
TB

[thebrute]

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 fuckin 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 fuckin 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 fuckin worth it. next time..650 and 585 will be our bitches...

two fuckin freight trains are out of control folks!
TB

[Mr.Bones]

My god man, what a insane session.

Now I assume your using a shirt on some of this yes?

[thebrute]

My god man, what a insane session.

Now I assume your using a shirt on some of this yes?

no shirt bro. all raw
TB

YouTube - cHaOs speed bench session

[thebrute]

Yes I did, I watch all of your vids for inspiration lol:)

good. i expect some back brother.
TB

[Mr.Bones]

no shirt bro. all raw
TB

YouTube - cHaOs speed bench session (http://www.youtube.com/watch?v=3ps5Izq5Yg0)


That is some insane pressing, I can feel my elbows falling apart just watching that.

[thebrute]

THINK BIG. TRAIN BRUTAL. GET STRONGER. That's how you gotta be bro.
TB

[thebrute]

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...here are some updated pics...bw 330ish...

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs611.ash2/156337_1701598176252_1126882448_31886198_4574748_n .jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs300.ash2/57990_1701597856244_1126882448_31886197_930129_n.j pg

hate being pressed for time,
TB

[Mr.Bones]

Literally thicker then shit bro, did you ever play any football?


I wonder what you would look like dieted down.

[thebrute]

Literally thicker then shit bro, did you ever play any football?


I wonder what you would look like dieted down.

i did in high school bro but loved lifting more. i'm planning on doin a show next year...but i'm also doin 3 meets next year as well..
TB

[Mr.Bones]

Damn you are going to be crazy busy.

[thebrute]

Damn you are going to be crazy busy.

got to be bro...NEVER SATISFIED!
TB

[thebrute]

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 fuckin 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 fuckin 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..

YouTube - cHaOs squat & deadlift session

can't wait to kill bench like i did tonite on squats,
TB

[thebrute]

i deleted that vid...here's the new one...
YouTube - cHaOs speed dead & squat session

TB

[Mr.Bones]

2 much powerz!

[thebrute]

2 much powerz!

not enough. my old training partner did 725 so now i have to destroy him with 800...
TB

[Mr.Bones]

Good lord man, don't get hurt!

[thebrute]

for anyone that wants to know what chaos513 is go here:
http://chaoticstrength.blogspot.com/2010/12/chaos513-protocol-basics.html
TB

[thebrute]

Good lord man, don't get hurt!

i wouldn't say that if i knew already i could do it bro...
TB

[thebrute]

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 fuck 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

[Mr.Bones]

Solid lifts bro/ I need a deload myself, can't force myself to do so though lol

[tjoe]

Brute - what is your best raw bench (gym and comp)?

[thebrute]

Solid lifts bro/ I need a deload myself, can't force myself to do so though lol

well its my excuse to do a lot of high reps and blood volume to help recovery...but it will be hard work regardless..
TB

[thebrute]

Brute - what is your best raw bench (gym and comp)?

comp raw bench -455 (back in 08)
gym raw bench- 550 (back june of this year)
TB

[Mr.Bones]

You could beat the raw record I'm sure with work.

[thebrute]

You could beat the raw record I'm sure with work.

i know it bro. i'm working my ass off for it.
TB

[thebrute]

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

[thebrute]

speed bench

raw bench
135x12 135x10 225x8 225x6&nbsp; 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 fuckin 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 shit 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 shit next week...

YouTube - cHaOs speed work and randoms

done with deload,
TB

[Mr.Bones]

Deloading? Pff bro most people don't accomplish those lifts ever.

[thebrute]

Deloading? Pff bro most people don't accomplish those lifts ever.

lol! that's what keeps me pushing and hittin it harder! thanx bro!
TB

[thebrute]

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

[Mr.Bones]

brutal as brutal is business bro

[thebrute]

brutal as brutal is business bro

damn right bro. train thru hell in training and in a meet you can put people thru hell...
TB

[thebrute]

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...

YouTube - cHaOs513 week 1

the train is rolling out,
TB

[thebrute]

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 fuckers 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.

YouTube - cHaOs513 week 2 squats

still making progress
TB

[thebrute]

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 fuckin 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 fuckin 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...


YouTube - cHaOs513 bench- week 2

http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs063.snc6/167341_1746375855666_1126882448_31985440_8036249_n .jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs075.snc6/168531_1746376055671_1126882448_31985441_3790704_n .jpg

now we are making progress,
TB

[thebrute]

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.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163115_1749303848864_1126882448_31991745_2119886_n .jpg

YouTube - cHaOs513 deads- week 2


gotta respect your fellow lifters,
TB

[Curt James]

95SYdjRVCR0

So this is where they keep all the strength. :bowdown: :bowdown: :bowdown:

[thebrute]

95SYdjRVCR0

So this is where they keep all the strength. :bowdown: :bowdown: :bowdown:

haha! man that's a funny clip...thanx bro!
TB

[thebrute]

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 fuckin 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...

http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs016.snc6/166672_1750815486654_1126882448_31995478_3443516_n .jpg

YouTube - cHaOs513 squats- week 3

best squat session in awhile,
TB

[thebrute]

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...

YouTube - cHaOs513 bench- week 3

yea..gotta get up to get those deads,
TB

[Armored Underdog]

dude these workouts are insane! they keep me inspired bro.

if it was ever possible, I would be honored to lift with you bro.

[thebrute]

dude these workouts are insane! they keep me inspired bro.

if it was ever possible, I would be honored to lift with you bro.

brother i would be fuckin honored. thanx. i like to bust ass like branch warren does just cause that's how i like to train...odd for a powerlifter i guess...lol
TB

[thebrute]

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 shit 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...

YouTube - cHaOs513 deads- week 3

so gotta step your weight up,
TB

[thebrute]

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...

YouTube - cHaOs513 squats- strength specialization week 1

arrogant strong...u must be
TB

[thebrute]

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.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs794.ash1/168400_1766750085009_1126882448_32027977_4027235_n .jpg

go thru hell and be stronger...yup.
TB

[thebrute]

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 fuckin 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...

YouTube - cHaOs513 bench & deads- strength specialization week 1

just an FYI,
TB

[Armored Underdog]

damn man, watching that video, just makes me feel like a puny nothing.. but awesome to watch.

It seems like you extend your arms out before pulling the lift, as if to use momentum, if that works for you it is still awesome to watch, and those 1075 shrugs? holy moly.

nice work!

[thebrute]

damn man, watching that video, just makes me feel like a puny nothing.. but awesome to watch.

It seems like you extend your arms out before pulling the lift, as if to use momentum, if that works for you it is still awesome to watch, and those 1075 shrugs? holy moly.

nice work!

hardly...deadlift is the one lift you can't gain momentum on...lol..for some reason that's just something i do before i pull...lol
TB

[thebrute]

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 fuckin bar? i fuckin 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 fuck 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...


YouTube - cHaOs513 squats- strength specialization week 2

squats were beastly today,
TB

[daft205]

Whew! Nuthin but heavy lifting going on in here! Man, I love your logs/vids.... I just watched a bunch of your vids on YouTube- super inspirational! Great work brute, keep killing it my man.

[Armored Underdog]

how much do the dumbbells on the floor holding the bands weight?

[Armored Underdog]

got a few questions for you..

does this heavy lifting effect your job at all? (I don't know what you do) My job limits my lifts because of low class equipment....
how many meals a day do you eat?
What is your diet like?
How long have you been lifting like this?

[thebrute]

Whew! Nuthin but heavy lifting going on in here! Man, I love your logs/vids.... I just watched a bunch of your vids on YouTube- super inspirational! Great work brute, keep killing it my man.

thanx brother!
TB

[thebrute]

how much do the dumbbells on the floor holding the bands weight?

they were 145s.
TB

[thebrute]

got a few questions for you..

does this heavy lifting effect your job at all? (I don't know what you do) My job limits my lifts because of low class equipment....
how many meals a day do you eat?
What is your diet like?
How long have you been lifting like this?

nope not at all. but i've had physical jobs before and i just compensated by carbing up thru the day as much as i can and schedule my training accordingly.

what i eat and my diet i have no structure on. i eat basically on feel about 4-5 meals day. i eat clean too.

i've been lifting for about 17 years now...powerlifting for 12 years.
TB

[thebrute]

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 shit 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

[thebrute]

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 fuckin 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

[Armored Underdog]

what is the advice on squats?

[Tank Sarge]

Brute is a beast...provides motivation for me each and every day

[Armored Underdog]

Brute is a beast...provides motivation for me each and every day


Same here, I just have to be careful about doing sick lifts like that.

[thebrute]

Brute is a beast...provides motivation for me each and every day

thanx brother. i got monsters like u in my corner pushing me every session.
TB

[thebrute]

Same here, I just have to be careful about doing sick lifts like that.

i'm goin to quote something i read from evan centopani's article...


You know what I think? I think you're fucking scared. I think you need someone to tell you what you should do, what you should think and how you should feel. I think you take comfort in someone telling you to do x, y and z. The bottom line is you don't have the balls to trust yourself. If you want to stand half a chance in this game you better grow a set and learn to have the strength to stand by your convictions. How many times have you done something because someone else does it? Why? Why are you so quick to assume that someone else knows better than you? Damn, have some faith in yourself.

sometimes AU, u have to step up or stand down and let someone else step up brother. STEP UP bro..go fuckin crazy. create chaos when u train. you will be surprised at what your capable of brother...it will expose your potential for u to see....which will fire u up like crazy.
TB

[Tank Sarge]

thanx brother. i got monsters like u in my corner pushing me every session.
TB

You know it brother. Our time is now.

[Tank Sarge]

i'm goin to quote something i read from evan centopani's article...



sometimes AU, u have to step up or stand down and let someone else step up brother. STEP UP bro..go fuckin crazy. create chaos when u train. you will be surprised at what your capable of brother...it will expose your potential for u to see....which will fire u up like crazy.
TB

This is the truth...if ur not willing to go the extra mile and go all the way u will never make it to the top. Period.

[thebrute]

This is the truth...if ur not willing to go the extra mile and go all the way u will never make it to the top. Period.

damn right. me and josh didn't start out doin the numbers we do..it took time, blood, sweat, and more blood to get there and we both aren't satisfied. AU, stay hungry and never lose HEART...those two will make u into a monster...guaranteed!
TB

[thebrute]

You know it brother. Our time is now.

damn right our time is now brother.
TB

[thebrute]

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 fuckin 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 fuck 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

[thebrute]

what is the advice on squats?

oh it was an article on t-nation on "third world squats"...it was what i needed to read and see above that it drastically changed my squatting this week...
TB

[Armored Underdog]

I used to train a lot harder then I do now, I am hungry.. damn near starved. I just can't work that way, even if I carb up and such. My job limits me too much. I would like to find a better job where I can lift like I used to...

One day, I will get back.

[thebrute]

I used to train a lot harder then I do now, I am hungry.. damn near starved. I just can't work that way, even if I carb up and such. My job limits me too much. I would like to find a better job where I can lift like I used to...

One day, I will get back.

there is always a way brother..just have to approach it differently is all. i would consider your job "part" of your training...
TB

[thebrute]

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 fuckin 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

[Tank Sarge]

Nice work brother. Keep it going!!!!

[thebrute]

Nice work brother. Keep it going!!!!

brother i ain't stoppin for shit..i'm gettin hungrier by the day for more. thanx
TB

[thebrute]

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 fuck, 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

[Mr.Bones]

2 solid to touch.

What do you personally do for sore shoulders?

[thebrute]

2 solid to touch.

What do you personally do for sore shoulders?

lots of high-rep laterals to start with. how are they sore brother?
TB

[thebrute]

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

[thebrute]

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 fuckin 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

[thebrute]

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

[thebrute]

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 shit. 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

[thebrute]

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 &nbsp;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

[thebrute]

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 shit...

YouTube - chaos513- suicide squats

YouTube - cHaOs513 oldschool week 1

on to bench now,
TB

["Rodz"]

Way to trash your wheels man, glad ur feelin better

[thebrute]

thanx brother. sorry i haven't been updating this log...will do it tonite..
TB

[thebrute]

chaos513 oldschool- week 1 bench

raw bench
135x10 135x10 225x6 225x6 315x3
385x5 405x4 415x3 355x8 355x8 355x6

CG bench
355x4 355x5

incline bench
225x10 225x10 275x12 225x22

seated flyes
90x23 90-4x10 110x10 120x18

front laterals
110x5-110x5-75x10
110x5-110x5-75x8

BTH HS press
4px15 4p-5x10 4p+50x14

HKBs
100x5-100x5-75x10
100x5-100x5-75x10
110x5-110x5-80x10

pushdowns
6px25 8p-5x10 10px15


***this was the best feelin bench sessions in a while simply because i went back to bein simple on the bench and doin what made me strong on the bench in the first place. BJ felt it as well. he was a lot stronger this week more due to the rest he had when he had his surgery. worked up to 365 for 3 reps...really strong and followed by 2 sets of 8 with 315 and 8 reps again with 315. i felt good too. worked up to 415 for 3(which felt harder but didn't look that way on vid) and 2 sets of 8 with 355(which were fast) and 6 reps on the last set. didn't have much rest but that makes me work harder. we'll be bumping up the weight on inclines and CG bench and addin another set on CG bench. this was a great session. keepin things simple mostly but also still doin new stuff.

YouTube - chaos513 oldschool- week 1 bench

and this is only week 1,
TB

[thebrute]

chaos513 oldschool- week1 deads

raw speed deads
225x 3 singles
315x 3 singles
405x 5 singles
495x 4 singles
585x 2 singles
495x 1 (no belt)


barbell shrugs
765x26
1035x8
1035x6
855x12
855x6

barbell rows
495x2x5
405x10
495x2x5
405x9
495x2x5
405x10

HS pulldowns
180x20
230x5x10
230x12

db curls
130x5
140x4
140x5

pinwheels(one arm hammers)
100x21(right arm) 100x24(left arm)
100x10

seated cable curls
75x15
75x5x10
85x9




***this was a great session. all the deads were fast....need to be faster with the 585 though. haven't pulled 495 without a belt in a while and it was easy. my bro, thomas, fired me up with his 765 shrugs so i had to do them too...just with more reps to fire him up. the straps were a bit wet and still didn't stop me from doin what i needed to do. everything was strong this week so everything next week will be bumped up more.

YouTube - chaos513 oldschool- week 1 deads

time to quit playin around,
TB

[thebrute]

chaos513 oldschool- week 2 squats
raw band squats(+300)

135x3
225x3
315x1
405x1
515x1(820)

suicide squats(nonstop back to back)
225x5
315x4
365x3
405x2
455x1

speed squats
495x1
495x2


3rd world squats
225x5
225x5
135x10
225x5
225x5
135x10

leg extensions
150x20
175x4x10
200x10
225x15

leg curls(backtoback sets)
175x8
150x12
175x10
150x8

seated machine calf raises
360x17
380x5x10
410x14

***squats probably looked like shit tonite so a lot of work needs be done. they were deep nonetheless..deeper than they have been in a while and i will work on them even more so. never had 495 felt soo easy after doin band work. worked up to 515(820 at top) on raw squats with no knee wraps. when i repped 495, i felt i could of done 10 reps with it at least. months before i couldn't do past 5 or 6. this is progress that motivates me. now onward to bench...

YouTube - chaos513 oldschool- week 2 squats

just hungry to prove myself,
TB

[thebrute]

chaos513 oldschool- week 2 bench

raw bench
135x12
135x10
225x8
225x6
315x3
315x1

400x5
415x4
425x3
370x8
225x44

CG bench
365x3
335x6

incline bench
315x6
335x6
365x5
225x38

machine flyes
10Px25
10Px4x10
11Px10
12Px10

BTH hammer strength
270x2x5
180x10
270x5
270x4
180x10

machine laterals
125x23
137x5x10
150x15

rolling extension
60x2x5
40x10
60x2x5
40x10
60x2x5
40x10

banded pushdowns
100x35
100x10
112x4x10
125x9


chaos513 oldschool- week 2 deads

speed deads
405x4x1
495x5x1
585x3x1

barbell shrugs
765x32
1035x7
1035x8
855x20

barbell rows
495x2x5(slow)
405x10
495x2x5(slow)
405x10
545x4(slow)
455x8

iso rows
270x25
360x5x10
450x10

db curls
145x4
145x2x5

ez bar curls
105x2x5
65x10
105x5
65x10

hs preachers
90x20
115x2x10
90x3x10
115x10

***these last few training sessions have been goin well. bench is finally moving just have to be patient. considering that i did 44 reps AFTER all that work and my best is 49 fresh...i'll be able to do 50+ next time for sure. BJ did 25 reps and his benching is moving in the right direction as well. we killed shoulders and triceps. we'll be addin 2 more sets to CG bench this week since we both need the work. inclines are goin up. did 365 for 5 and repped out 225 for 38 reps so this tells me that we may have to considering some decline work in the future...maybe alternating incline and decline work. BJ is also up to 280 now and it shows in his strength. i'm tellin ya...there's a monster here! trained speed deads with my bro, thomas. 585 was faster this week than the last so next week i'll be adding another single to 585 sets. thomas moved 405 and 495 with speed. we worked a bit on tech but over time it will get better. thomas also went onto doin rows with 455 and 495 for 12 reps...fuckin beast. 765 for 32 on shrugs were easy and 1035 for 8 was easy too. it had a lot do with thomas bein there. lol. did rows(the heavy sets) a bit slower like HIT style and i like it. still went up to 545 for 4 reps so i know next week it will defintely have to be bumped up...even doin HIT style. week 2 is trucking right along....

YouTube - chaos513 oldschool- week 2 bench

YouTube - chaos513 oldschool- week 2 deads

back to hittin some squats,
TB

[fatbackgoal]

Solid workouts...keep up the good work.

[thebrute]

Solid workouts...keep up the good work.

no doubt brother. thanx!
TB

[thebrute]

chaos513 week 3 squats

raw squats
135x10
225x6
315x3
405x1
raw box squats
405x3
495x3
635x3
suicide squats
225x5
315x4
365x3
405x2
495x1

leg presses(done HIT)
450x10
450x8
540x6
630x6

leg extensions
8px25
10px2x10
12px10
10px4x10
12px34
16px10
14px15

leg curls
16p2x5(HIT) 12px10
16px5 16px2(HIT) 12px10

seated machine calf raises
410x2x10(HIT) 340x20
410x2x10(HIT) 340x20
410x2x10(HIT) 340x15

chaos513 oldschool week 3 bench

raw bench
135x12
135x10
225x8
225x6
315x3
315x1

405x1
430x3
445x2x2
465x1
390x2x6
225x36
225x22
225x19

incline hammer strength(HIT)
270x8
360x5
360x4
410x3
270x8

pec deck
150x20
165x5x10
190x9

smith shoulder presses
315x4 315x3 225x7
275x2x5 185x10

db shoulder presses
105x10
105x12

machine laterals
11px22
12px5x10
14px22

rolling extensions
60x8
60x8
85x6
100x4

pushdowns/dbl bands
10px33
12px5x10
14px12


****these last few days of training were awesome..thought a deload maybe necessary though. tripled 635 on box squats without a problem...gotta spread the knees out more and raw squats continue to be deep like last week...its easier for me to hit depth now and more power there. deload week is goin to consist of speed work...lots of it!! benchin is progressing very well. week 3 of the gillespie routine. bj killed 410 on bench. he had a mental block with 405 for the longest but did 410 and had another rep to spare. first time me doin 465 in a long while and got it strong. bj did 225 for 26 reps...1 more rep than last week...i got pissed after only gettin 225 for 36 reps and then sat there and did two more sets...a set of 22 and a set of 19. the goal next week is to do 3 repout sets with 225...especially after speed work. why do those sets of 225 after 3 work sets or why do 495 for 2 singles after heavy box squats...

YouTube - cHaOs513 oldschool week 3- squats and bench

BECAUSE.I.CAN.
TB

[thebrute]

cHaOs513 oldschool week 3- deads


raw speed deads
225x 3 singles
315x 3 singles
405x 3 singles
495x 5 singles
585x 4 singles

barbell shrugs
945x25
855x41
765x49

barbell rows
405x8
495x8
585x6
675x5

hammer strength high rows
3Px2x5
2Px1x10
3Px5
3Px2
2Px10

palm facing pulldowns
12Px22
14Px5x10
18Px8

db curls
55x10
85x6
100x3
150x4
150x6

db preacher curls
55x2x5
40x10
55x4
40x8

machine curls
4Px22
6Px5x10
8Px8


***deads were faster with 495 and one single with 585 so i'll be faster next week. they felt better than last week. don was in and i was pushing him and he was pushing me like before..gotta love it. he did 945 for 6, 855x20 and 855x39 on shrugs...one week out from his strongman contest too...had just did one 2 week before as well. on my first attempt with 945, my strap blew. thomas, who was also in, gave me a pair of his so i could continue busting ass. thanx brother. went more for volume this week on everything. 675 for 5 on rows were stronger and yea..i was doin them slower than before. it was my bday on saturday so i had to bust ass. loved it. onto squats now...

YouTube - cHaOs513 oldschool week 3- deads

oldschool training working..
TB

[Mr.Bones]

your rows are just fucking nuts man my god

[Mike Conley]

Jesus! The curls are nuts too

[thebrute]

your rows are just fucking nuts man my god

ha! thanx, beast!
TB

[thebrute]

Jesus! The curls are nuts too

its only goin to get nuttier brother...i'm hungry!
TB

[thebrute]

chaos513 old school squats- week 4

reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1

raw squats
225x5
315x5
405x3

leg press
630x10
810x6
810x7
900x5
900x6

leg extensions
10Px20
12Px2x10
14Px3x10
16Px36

leg curls
18Px2x3
14Px10
18Px3
14Px10

seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25

abs

****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.

chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16

close-grip bench
315x6
355x6

incline hammer strength
360x11
360x8
450x3
450x3

pec deck
150x22
165x5x10
190x17

smith shoulder press
275x2x5
225x10
275x5
275x4
225x9

front laterals
130x4
130x5

machine laterals
13Px17
14Px5x10
15Px11

rolling extensions
100x2x5

pushdowns
13Px20
14Px5x10
15Px11

***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...

no..it really does,
TB

[thebrute]

chaos513 oldschool week 4 deads

speed deads
405- 3 singles
495- 5 singles
585- 3 singles

barbell shrugs
945x23
765x33
855x19
855x25

barbell shrugs
405x10
495x8
585x6
705x3

machine rows
12p- 30
15p- 5x10
18p- 19

pullups
bw- 15 reps

preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4

pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6

RVCG bench
225x10
315x7
275x6
335x6
275x20

***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...

chaos513 oldschool- week 5 squats

raw squats
135x10
225x8
315x3
405x1
495x1

box squats
495x5
545x5
635x1
585x1
705x1

speed squats
315x16
405x1
495x1

DK squat presses
360x7
270x13
450x6

leg extensions
12px30
14p-3x10
16p-2x10
18p-40

leg curls
18p-2x5
14px10
18px4
14px10

standing calf raises
8px15
10px11
12px11
15px10


***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...

YouTube - cHaOs513 oldschool week 4 deads & week 5 squats
YouTube - chaos513 oldschool week 4- bench

will do what it takes to get my squats bigger and stronger,
TB

[thebrute]

cHaOs513 oldschool week 5- bench

raw bench
135x12
135x10
225x8
225x6
315x3
315x1

395x5
410x4
420x3
365x2x8
365x13

CG bench
345x6
405x4

incline flyes
120x8
120x7
120x7

inverted chest press
10Px20
14Px3x10
16Px3x10
18Px25

smith shoulder press
275x11
225x22
315x8
365x5F
275x26RP

seated bent over laterals
55x20
60x5x10
80x12

incline rolling extensions
60x15
75x11
65x15
90x6

pushdowns with dbl minis
4Px20
6Px5x10
8Px11

***one helluva of a bench session here....especially on BJ's part. he killed 375 for 3 like it was speed and then did 2 sets of 8 with 320 and 320 for 10 reps...that's the most he's done with 320 for that many sets and reps. my speed is stronger..if that makes sense. 420 for 3 was fast and strong and 2 sets of 8 and set of 13 with 365 was crazy but i fuckin loved it. CG is moving up too...BJ did 365 for 3 and i did 405 for 4...BJ wanted to hit some heavy incline flyes so we ass-raped 120s for sets..he did a set of 7 and 2 sets of 6 and i did a set of 8 and 2 sets of 7..odd number. missed doin these though and glad BJ wanted to do them.

YouTube - cHaOs513 oldschool week 5- bench

faster bench is a stronger bench,
TB

[thebrute]

chaos513 oldschool week 6 deads

speed deads- 405x3x1 495x5x1 585x3x1
barbell shrugs- 945x26 765x54 855x37
barbell rows- 495x11 585x9 675x7
chuck v. pulldowns- 12px36 14px5x10 16px16
pullups- bwx13
barbell curls- 95x10 135x6 185x6 205x3 225x3 275x2 315x2 335x2 135x10 135x15 135x6 185x6
machine curls- 110x28 130x5x10 150x22

chaos513 oldschool week 7 squats

raw "3rd world" squats- 135x10 225x10 315x5 405x5 315x12 455x1 495x1 405x5 545x1 315x11
leg presses- 630x8 720x10 810x6 900x10
leg extensions- 16px28 18px5x10 20px35
mod. GHR- bwx6x6
standing calf raises- 12px16 13px25 14px12 15px25

chaos513 oldschool week 7 bench

raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 435x3 450x2 450x2 475x0 475x1 395x6 395x6 395x8
db flies- 105x8 115x8 125x6 135x5
incline machine presses- 14px28 16px5x10 18px15
hammer strength BTN press- 360x2x5 270x10 360x5 360x4 270x5
rear pec dec- 165x15 180x5x10 195x11
HKB- 125x6 135x6 135x6
pushdowns- 14px35 16px5x10 16px12

***training is coming together well right now. gettin more and more 1 sec reps with 585 on speed deads, all my squats were deep, modified one little thing and it made a difference big time, and bench was still strong and fast. i have to say that doin the flyes and inclines have been helping a ton. doin those deep squats the other day...i can see them paying off big time. it was a rep day pretty much...did more rep sets than singles...same with bench. 2 weeks of regular training and last week of this month is goin to be gettin in openers. i'm lookin at 650 on squat, 455 on bench, and 650 on deads. til then...

YouTube - cHaOs513 oldschool- week 6 deads/ week 7 squat & bench

bustin ass is the name of the game,
TB

[FATPANDA]

Nice lifts bro seem's like hard work keep it up.

[thebrute]

Nice lifts bro seem's like hard work keep it up.

will do brother. thanx.

((((((---TB---))))))

[thebrute]

chaos513 oldschool week 7 deads

speed deads- 495x6x1 585x3x1
barbell shrugs- 1035x21 855x38 945x27
barbell rows- 545x7 585x8 635x6 675x9 495x17RP
CV rows- 14px20 16px5x10 18px17
barbell curls- 135x10 225x3 275x2 315x2 355x2 355x2 135x8 185x10 225x6 275x6
machine curls- 90x28 110x5x10 130x11

chaos513 oldschool week 8 squats

raw squats with +200 in bands- 135x5 225x5 315x1 405x1 315x3 365x3 505x1 315x5
raw squats w/o bands- 225x10 315x10
hack squat press- 360x8 270x15 360x7 180x25 360x7 180x25
leg extensions- 18px24 20px5x10 22px22
modified GHR- bwx6x3
standing calf raises- 17px8 15px25 17px6 13px33 15px7 13px22

chaos513 oldschool week 8 bench

raw bench- 135x12 135x10 225x8 225x6 315x3 315x1 405x1 425x3 440x3 460x2 485x1 405x6 405x10
smith incline- 365x5 315x10 365x5 315x15 225x10 315x10
incline db flies- 120x6 105x7 120x3 105x6 90x3 105x3
wide-chest hammer- 180x25 270x5x10 360x25
smith front militaries- 135x10 225x6 315x3 405x1 455x1 225x10 275x6 185x8 315x3 275x2
db rear laterals- 55x23 60x5x10 70x14
cg floor presses- 225x20 315x10 275x15 365x5
overhead extensions- 50x23 55x2x10 60x3x10 65x20



***training is picking up speed but its coming close to finally returning to the platform..i can't fuckin weight. bench was faster this week as well as deads and squats were deeper this week. even though all of this would make most people comfortable...this just makes me hungrier than ever. chaos training has been working very well. goin solo again for now. gotta focus on these next few weeks of training and the last week of this month will be focused on gettin openers for this meet. i'm goin to open with 650 on squats(w/ wraps), 455 on bench and 650 on deads. i'm really excited more than ever...below here is a progress from january to now...6 months total on chaos training...

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/208498_1941074403008_1126882448_32287227_3165175_n .jpg

YouTube - cHaOs513 oldschool- week 7 deads/ week 8 squat & bench

old school/chaos training...only way to bust ass,
TB

[thebrute]

chaos513 oldschool week 1- squats
raw squats
135x10 225x5 315x2x3 405x6x1 315x2x5 405x4x1 495x3

leg press
6px24 6px25 11px2-2-3-2-5 7p/24RP

leg extensions(plate loaded)
2px36 3px12 4px4x12 5px35

one leg curls
50x4x10

seated calf raises
4px4x3 6px3 3px24 4px18 2px35 5px12 3px33


chaos513 oldschool week 1- bench

raw bench
135x12 135x10 225x8 225x6 315x3 315x1
405x10x1 405x5x1 405x5x1

incline bench
225x23 225x26 315x2x2 315x3x3 315x4 335x18RP

pec dec
165x43 180x5x12 195x15

seated militaries
225x22 225x21 315x3x2 315x3x3 275x19RP

seated side laterals
55x15 45x5x10 65x12

floor skullcrushers
135x20 225x3x3

pushdowns
8px20 10px5x12 12px15


chaos513 oldschool week 1- deads

speed deads w/o belt
315x3x1 405x4x1 495x4x1

barbell shrugs
855x30 765x40 945x33

barbell rows
315x22 405x22 585x4x3 585x5 585x8

one arm machine rows
275x5x5(5 sec rest...HIT reps)

crufix pulldowns
14px20 16px5x12 18px20

barbell curls
225x6 315x6x3

ez bar curls
115/5x5

machine curls
5px20 7px5x10 9px12


***first off...meet went well BUT didn't get what i wanted. wanted 2k total...got 1970. ****ed up on bench...used a close-grip with 500. went back into the warmup room later and skull ****ed it which pissed me off even more. now i want 2100. 750 on squats was deep and easy and 765 on deads was fast and easy. got first place and best lifter...but no 2k total...so i'm not satisfied. training for a meet in october in texas. this week was me gettin recovered and me experimenting with some new methods. the meet didn't take it out of me believe it or not...i train at a high volume so meet day wouldn't exhaust me...does chaos training work? yes! does goin back to oldschool powerlifting work? yes. now i'm hungrier than ever for a 2100k total. 800 squat...530 bench...800 dead...nuff said. i do apologize for the delay here...next week...

YouTube - cHaOs513 oldschool- 2011 SPF mayfest
YouTube - chaos513 oldschool week 1- recovery week

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/228302_1973513973977_1126882448_32339560_5181264_n .jpg

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/225871_2008699733599_1126882448_32386922_5903372_n .jpg

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/225674_1993077263047_1126882448_32370137_4367756_n .jpg

i return to hell,

TB

[thebrute]

chaos oldschool week 2- squats

raw squats
135x10 225x5 315x3 405x1 500x5x1 500x8
reverse band squats
500x2 585x1 675x1 805x1

leg press
900x15 1080x2-2-3-3-3-5 810x28RP

leg extensions
18Px40 20Px5x12 23Px30

bw GHRs
5 sets of 5

seated calf raises
3Px30 4Px5x12 5Px15


chaos oldschool week 2- bench

raw bench
135x12 135x10 225x8 225x6 315x3 315x1 405x1
500x4x1 500x5x1 500x3x1

incline hammer(HIT)
4P/4x5 4P+25/5

pec deck
180x30 195x5x10 210x40

push presses
135x10 135x12 225x6 275x1
315x1-1 315x4x2 315x2x2 225x11

BTN hammer strength(HIT)
270x5x5

machine laterals
12px30 13px5x10 14px25

overhead extensions
60x30 70x5x12 80x22

diamond pushups
bw/18


chaos513 oldschool week 2- dead

raw deads
495x5x1 495x5x1

barbell shrugs
495x130 855x30 765x50 945x33

barbell rows
315x20 405x20 635x2x2 635x3x3 635x7

meadow rows
360x3x3

rope rows
18px30 10px5x10 12px25

barbell curls
135x10 225x10 315x3x3 315x2x4 315x10

hammer preachers
2px20 2p+25x5x10 3px18

CG pin floor presses
315x5x2 315x3

overhead rope extensions
70x30 80x5x12 90x18

***great stuff this week. squat day was exactly what i wanted out of a session. it was a bit crazy than normal but i liked it. defintely goin to get stronger and bigger from that and that will be in the rotation in future weeks for sure. benchin 500 for as many sets as i did was the most i've done to date. even though the weight was slowing up..i still was able to bench it. NO MORE MISSIN 500!! i threw in triceps on dead day and it seems to be more effective than having it on bench day. gettin hungrier every week and i'm lovin it...

YouTube - &#x202a;chaos513 oldschool week 2&#x202c;&rlm;

rollin like a freight train...
TB