- Joined
- Nov 11, 2003
- Messages
- 130
here's my log...training for bench nationals in feb and a raw meet in april. the goal in feb is a 600 raw bench and later a 2200 raw total...here's my recent sessions...
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
**broken link removed**
me and BJ.
TB
i'm loving this already,
TB
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!
**broken link removed**
**broken link removed**
yea, i got fuckin teardrops motherfuckers,
TB
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
**broken link removed**
me and BJ.
TB
i'm loving this already,
TB
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!
**broken link removed**
**broken link removed**
yea, i got fuckin teardrops motherfuckers,
TB