road to redemption...raw

[thebrute]

totaled 1970 raw...750 squat...455 bench...765 dead..i was pissed about missing 500 so I went to warmup room and murdered it...strength wasn't an issue..just used close grip with 455 by accident...30lbs off my mark. an 800 squat and dead are pending as well as a 500+ raw..this only made me hungrier...got first and best lifter...but not enough...vids coming soon..2100 is next..550 raw is next!!

((((((---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- 2011 SPF mayfest

YouTube - chaos513 oldschool week 1- recovery week

YouTube - chaos513 oldschool week 1- recovery week

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 - ‪chaos513 oldschool week 2‬‏

YouTube - ‪chaos513 oldschool week 2‬‏

rollin like a freight train...
TB

[thebrute]

been training hard after my meet that led to some "issues" that came up but now that i'm 100% again i can start training for my meet in october. its a 8 week rotation on the big 3....still doin the same stuff...the combo of doug young, dorian yates, ed coan, and branch warren and some new stuff as well. i'm even hungrier than before. there are some methods that i'm goin to use during this cycle so i don't go all over the place and go crazy though if anything new comes up i defintely will let u guys in on it for sure...first, the methods of chaos have evolved...or rather mutated...here goes

chaos HIT
- first set is a set of 20+ reps...done normal and to get the blood goin. 2nd set is done to failure using HIT...3rd set is a repout with either the same weight or slightly less(more challenging to use the same weight)...4th set is goin to HIT failure again with a weight more than what u used on the 2nd set. the last set is done DC style...with the same weight only.

F5 method
- this is doin 5 sets of a mininum of 5 reps. overshoot each set. the cadences change from set to set...1 set is done explosively...set 2 HIT...and then alternate...rest is MAXIMUM of 30 sec...weight increases each set...

10-5-10
- this is done doin 10 sets of 5 with 5 sec rest between set with HIT style...slow and controlled..towards the last 3...these become a bitch!!

blast doubles/DC
- this is done with starting wtih 5-6 sets of 2 reps...30 sec rest between sets...then with a 60 sec rest...do 15+ rest pause reps with 15 breaths between pauses...DC style


suicide 20s
-this is taking 3 movements in the same bodypart and doin a MININUM of 20 reps. you always overshoot if u can...and then doin 3 rounds of this. wait 60 sec between rounds. also...you increase the weight each round...keep it the same when your reps drop below 20...stretching between sets

mod fst-7
- this is a mod of the fst-7. the 1st set is a repout...weight goes up...2nd and 3rd sets are done 2 sets of 10...weight goes up...4th set is a repout...weight goes up...5th and 6th sets are done to 2 sets of 12...weight goes up...final set is a repout. i've gotten soo much from this method and modifying it a bit in my last training cycle that its a keeper but alternating this between the suicide 20s is great to keep things interesting...stretch between sets as well.


chaotic volume blast
-2x10; 1x30; 2x10; 1x30; 2x10; 1x30. OR
2x5; 1x10; 2x5; 1x10; 2x5; 1x10

the goal is to do 6 sets of 10 and 3 sets of 30 total.
with every set u progress up in weight til u cannot to
a set of 10 and 30 anymore
progress up in weight every set
Stop once you cannot complete 10 reps with the weight you choose.
For example, if you completed 5 sets of 10 reps but on the 6th set
you only got 8 reps, then your volume blast is done.

bulgarian 513 loading
**i had been doin this for years but now i know why it works. who would know better to be strong badasses other than the bulgarians right. this method can be applied to the BIG 3 AND is based on a max you can do THAT DAY.
first- you do 2-3 sets of 5 reps progressing up in weight
2nd- you do 1-2 sets of 1 rep progressing up in weight
3rd- you do 2-3 sets of 3 reps progressing BACK up in weight...
4th- you do 1-2 sets of 1 rep progressing up a weight heavier than your first 1RM max done earlier

now for the training cycles...first the squat...
week 1- band squats- 5 singles or more....4 sets of 5+ w/o bands
week 2- high singles(min of 10 singles)
week 3- partial squats/ reverse band squats/ partial front squats...5 singles or more....bulgarian 513 raw
week 4- high doubles(min of 5 doubles)
week 5- band box squats up to triples/ 4 sets of 3+ w/o bands/box
week 6- high singles(min of 10 singles)/partial or reverse band movement...5 doubles
week 7- bulgarian 513 raw/ partial or reverse band movement...min of 5 doubles
week 8- deload

bench
week 1- 4x5+/5 singles or more
week 2- HIGH doubles
week 3- 5 singles or more/ 4 sets of 5+
week 4- reverse band/partial movement- 5 singles...high singles raw
week 5- 5 singles/ 4 set of 3+
week 6- HIGH doubles
week 7- reverse band/partial movement- 5 singles....4 sets of 3+ raw
week 8- deload

dead
week 1- speed deads with 405 and 495
week 2- deficit deads...min of 10 singles
week 3- speed deads w/ 405-495-585
week 4- band deads...min of 5 doubles...speed deads with 495
week 5- high doubles
week 6- reverse band/partial movement...5 singles min...speed deads
week 7- deficit deads...min of 5 singles...speed deads
week 8- deload

as i get closer to the meet...i will be doin bill kazmaier's bench program and seein how it goes. this was the one bench program nick winters never got to try but he sent to me years before to put into paper...that or the gillespie routine...we'll see. here's the kaz's program below...

here are some recent vids i've done and some new pics for u guys...i'll be posting more here...

]http://www.youtube.com/watch?v=CRb4_LJFFLM

YouTube - ‪06.21.11 squat deload- week 1‬‏

YouTube - ‪06.21.11 squat deload- week 1‬‏

YouTube - ‪iron brutality(horror movie)- cAnNiBaLs‬‏

YouTube - ‪iron brutality(horror movie)- cAnNiBaLs‬‏

YouTube - ‪chaos513 oldschool week 1- bench/dead deload‬‏

YouTube - ‪chaos513 oldschool week 1- bench/dead deload‬‏

lookin foward to tearing 2200 raw a new ****in ass!!
TB

[Bodybygamma]

YEAH BUDDY! Lots of heavy weights being smashed in this thread. Great job! Also awesome transformation. Awesome total, you got 2000+ next time for sure.

[thebrute]

haven't posted here in a while so here are some pics and vids...i'll post up a new log soon..
TB

‪road to ironfest week 1‬‏ - YouTube

‪road to ironfest week 1‬‏ - YouTube

‪road to ironfest week 2‬‏ - YouTube

‪road to ironfest week 2‬‏ - YouTube

[thebrute]

haven't posted in a while...here are some new vids.



TB