road to redemption...raw

[eseng]

ur freakin massive...keep up the good work!

 

[thebrute]

thanx. i will bro!
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  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

 

[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

 

[thebrute]

chaos513


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...

**broken link removed**

**broken link removed**

YouTube - cHaOs513 bench- week 2

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.

**broken link removed**

YouTube - cHaOs513 deads- week 2


gotta respect your fellow lifters,
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...

**broken link removed**

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

 

[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]

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 fuckin 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.

**broken link removed**

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



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

 

[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

 

[richiec]

Brute,

You are a BEAST!!!!!

 

[thatbloke]

im just going to tell you wat u already know

u are a fukin animal

amazing levels of size and strength,

 

[thebrute]

Brute,

You are a BEAST!!!!!

thanx brother. i'm bustin my ass!
TB

 

[thebrute]

im just going to tell you wat u already know

u are a fukin animal

amazing levels of size and strength,

lookin to be a monster brother...cause i'm hungry! thanx
TB