road to redemption...raw

[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

 

[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

 

[animal eater]

Keep rockin it Brute!

 

[luckyone]

VIDEO of ARM workout?

Hi Brute,

I'd love to see a vid of your using those heavy dumbells on your guns. It would be really inspiring. I'm pleased when I can handle even 80's.

Thanks!

your brother in Christ,

Lucky

 

[thebrute]

Keep rockin it Brute!

thanx animal eater!
TB

 

[thebrute]

Hi Brute,

I'd love to see a vid of your using those heavy dumbells on your guns. It would be really inspiring. I'm pleased when I can handle even 80's.

Thanks!

your brother in Christ,

Lucky

no prob! i video every session and will get it next time bro. i have older vids of me doin hammers with 150s...
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

 

[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

 

[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

 

[luckyone]

Thanks for the HAMMER CURL video. Un..f...ing believable!! You handled those like they were just a warm-up. If you take vids of any other type of curling exercises, please post them. You are incredibly inspiring. I'm off to the gym to handle my "Heavy" (for me) 80 pounders.

Thanks again Brute.

your brother in Christ,

Lucky

 

[thebrute]

Thanks for the HAMMER CURL video. Un..f...ing believable!! You handled those like they were just a warm-up. If you take vids of any other type of curling exercises, please post them. You are incredibly inspiring. I'm off to the gym to handle my "Heavy" (for me) 80 pounders.

Thanks again Brute.

your brother in Christ,

Lucky

go kill it brother...your only 20lbs from 100s...remember that..
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  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]

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

 

[BigSwole]

You compete in powerlifting right? You're strong as an ox but it seems like you train as a bodybuilder would almost. Reasoning behind this? Thanks.

 

[thebrute]

You compete in powerlifting right? You're strong as an ox but it seems like you train as a bodybuilder would almost. Reasoning behind this? Thanks.

i do. what's wrong with a powerlifter training like a bodybuilder? for me this works. the accessory movements matter just as much as the man movements...if they get stronger so do ur main lifts as u work them..just like powerlifters' in the 70s-80s like ed coan. he worked the hell out of his accessory movements and was a stronger lifter for it...and he also didn't look like a typical powerlifter either...
TB

 

[BigSwole]

i do. what's wrong with a powerlifter training like a bodybuilder? for me this works. the accessory movements matter just as much as the man movements...if they get stronger so do ur main lifts as u work them..just like powerlifters' in the 70s-80s like ed coan. he worked the hell out of his accessory movements and was a stronger lifter for it...and he also didn't look like a typical powerlifter either...
TB

Well I'm not as strong or as big as you so keep that in mind. It just seems like with your history of bombing at meets it seems like it would make sense to alter your training and practice the lifts exactly like you would do them in meets. Like doing a lot of singles on your main exercise then tearing it up on the accessory movements like a BB'er. I agree that PL'ers should do BB style accessory work. It makes you look better, gets the blood flowing and like you said makes you stronger.

 

[thebrute]

Well I'm not as strong or as big as you so keep that in mind. It just seems like with your history of bombing at meets it seems like it would make sense to alter your training and practice the lifts exactly like you would do them in meets. Like doing a lot of singles on your main exercise then tearing it up on the accessory movements like a BB'er. I agree that PL'ers should do BB style accessory work. It makes you look better, gets the blood flowing and like you said makes you stronger.

i have changed my training in ways and some i haven't... people don't see that because of the stuff i do. this is meet raw that i'm doin and if u have followed my "history" at all...those five bombouts involved using gear...how does practicing lifts in gear help me raw now? i've gone back to using the same template of training i used when i totaled 1914 raw which includes doin singles, doubles, and fives and pushing up the weight on those week after week on various movements. doin singles every week is purely lifting for ego. i am practicing what goin to do the platform now on all 3 lifts now and bustin ass on my accessory work. just because i'm done with the big 3 doesn't mean the work is done right?

TB

 

[BigSwole]

i have changed my training in ways and some i haven't... people don't see that because of the stuff i do. this is meet raw that i'm doin and if u have followed my "history" at all...those five bombouts involved using gear...how does practicing lifts in gear help me raw now? i've gone back to using the same template of training i used when i totaled 1914 raw which includes doin singles, doubles, and fives and pushing up the weight on those week after week on various movements. doin singles every week is purely lifting for ego. i am practicing what goin to do the platform now on all 3 lifts now and bustin ass on my accessory work. just because i'm done with the big 3 doesn't mean the work is done right?

TB

I never said lift in gear bro, just doing heavy singles with a full pause, proper depth and hold at lockout, etc. Just like you have to do in a meet.

You're strong as a fucking ox bro, no doubt about that at all. Just offering my 2 cents to a fellow PL'er.