road to redemption...raw

[thebrute]

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.

no no no bro..i appreciate it. heavy singles are ok from time to time but u have to train to speed as well. same with squats and deads. speed kills. gotta work that speed and that's how i've always trained when i trained raw. the faster you use the bar...the more reserves in strength you have for he truly MAX lifts. heavy singles can't do that. when i get closer to this meet..more and more of that will happen but speed will still be important.

how's your training?
TB

 

[mkrulic]

have you tried training different heights? bench w/ boards and dead from platforms?

 

[thebrute]

I do from time to time. If u look back I was doin all that for 4 weeks just recently with bands.
TB

 

[hammerfist_elbow]

You are a beast man, no doubt strong as shit and clearly know how to lift properly, that being said do you really think that the shrugs are necessary? maybe lighter weight and more ROM would actually benefit you? This is not an attack on you so please dont take it as such.

 

[Elguap0]

Very impressive!!!!

 

[thebrute]

You are a beast man, no doubt strong as shit and clearly know how to lift properly, that being said do you really think that the shrugs are necessary? maybe lighter weight and more ROM would actually benefit you? This is not an attack on you so please dont take it as such.

Nope. Been there..done that..and didn't do shit for me bro. Since I started doin higher reps/heavier weights, been seeing results on grip as well as size in traps which helps the bench. I don't care for "nice" traps...just huge ones. Thanx.
TB

Sent from my MB501 using Tapatalk

 

[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

 

[Andronicus]

TB
what are your best raw lifts (sq bench dl)?
sorry if i missed it somewhere

 

[thebrute]

TB
what are your best raw lifts (sq bench dl)?
sorry if i missed it somewhere

722sq-455bp-744dl...i'm stronger than these numbers now and i'm itchin like hell to prove it.
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

 

[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

 

[Andronicus]

calling you out. yeah....i am

you just told me your best raw bench was 455 (which based on the VIDEOS you post, I ABSOLUTELY BELIEVE).

road to redemption - RX Muscle Forums

in the thread above, you post raw benches of the following

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

raw bench
135x10 225x6 315x35 PR!
TB

raw bench
135x12 225x6 315x3 405x18
TB

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

you're as full of shit as your training partner tank sarge. (we're all still waitin on his videos of 225x53 on the incline bench BTW LOL
i dont know why you guys do it. what ever makes you feel good i guess.

 

[thebrute]

you just told me your best raw bench was 455 (which based on the VIDEOS you post, I ABSOLUTELY BELIEVE).

road to redemption - RX Muscle Forums

in the thread above, you post raw benches of the following













you're as full of shit as your training partner tank sarge. (we're all still waitin on his videos of 225x53 on the incline bench BTW LOL
i dont know why you guys do it. what ever makes you feel good i guess.

my competition best is 455...which is what matters. gym lifts don't count...just training shit. get it right. i have vids of the 530 and 550 raw benches on my youtube page as well as LOTS of other vids... but aren't done in a meet which is where i want to do them at to make them legit. look at them and pour yourself a glass of shut the fuck up and show me something other than just calling me out...
TB

 

[Andronicus]

YouTube - cHaOs513 oldschool week 3- squats and bench

TB

STFU???? lol ok bro.

465x8....you can barley get it once (bouncing it off your chest in this ^ video)

315x35.....BULLSHIT
405x18.....BULLSHIT
500x4......BULLSHIT

1. i dont really care how you respond to this post (as i know you wont admit that your claims above are bullshit) but this isnt rxmuscle or bodybuilding.com i dont think anyone is fooled, in fact....

2. the only dude your fooling is yourself.

3. you said your goal (or one of your goals) was a 600lb raw bench press. 405x18 would put you DEEP into that number already. just fyi

good day. bro.

 

[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...

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

 

[BigSwole]

http://www.youtube.com/watch?v=vE94VnIs34k

A few things:

1. that box is high, hopefully you knew that. also, don't bounce off it. It defeats the purpose of box squats and it's bad for the spine.

2. on your free squats you're getting way bent over. you'd hit bigger squats if you stayed more upright

3. you're a powerlifting, not a bodybuilder, so lockout all your reps on the bench and start practicing the pause or you'll be in for a rude awakening on meet day.



keep hitting it hard