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Tuesday, December 21, 2010
Monday, December 20, 2010
the forgotten concept...brotherhood
united we are a brotherhood...divided we are NOT.
BEFORE READING THIS...keep in mind, i talk in general about things i've seen over the last 5-6 years of my lifting...something that i see that is dying...fast...
"it doesn't matter where your from...throughout the world we are brothers..we all get along and support each other. when that persons' on stage, everyone here is to support that one person"- joe ladnier.
WTF happened to this? joe ladnier said this in "power unlimited" and its exactly why i made this group. powerlifting used to be about that and pushing one another to be stronger. now you got winny bitches that complain about judging, lifting, etc. back in the 70s, lifters were fuckin hungry left and right. Jon Grove once told me about a meet he did where it was a fight down to the last attempt on deads in a full meet. there was no money in the sport then but some "lifters" have gotten spoiled and like old friend used to tell me..."have gotten used to smell of their own shit and think it smells good." and he told me that he's still good friends with those competitors to this day. that's what i'm talking about. you got lifters who are "posers" who call themselves powerlifters and haven't stepped one foot onto the platform. you got lifters who say raw is powerlifting and gear is powerlifting when they both are the same.
and support. man there have been some serious lacking on that part. we have haters now and people always hate what they don't understand. we all should be supporting one another to be bigger, stronger, and to be the best. why? cause its like louie said..."Never, ever, drop your standards. Surround yourself with people that are at the level you hope to be at, and work your ass off to get there". where the fuck did all these EGOS come from where certain lifters who have established themselves as champions think they are above the rest of the sport. back in the 70s & 80s, no one was above the rest of the sport and on any giving day, even ed coan knew this, your ass could be handed to you. everyone was hungry and wanted to be the strongest on meet day every day...but at the end of the day they were all brothers. period. alot of them are excited to see them again so they can have another chance to be stronger than them. do you have this anymore. NO.
"powerlifting is a great sport...its very intense on any level...you have that wealthy lawyer who for some reason wants to do a powerlifting meet...and then you have the one that's locked in the box accept for meet day and you let them out together and they can get along. whereas if you were out on the street the one out of the box would probably EAT the lawyer."
tell me why we can't go back to that....
i once heard a story about a meet where three powerlifters competed knucle to knuckle to the last attempt on deads. blood was shed indeed and lots of sweat too...each of them wanted to win badly and one did. it didn't matter what they did before the meet, what their contest history was, or who "they" were...in that meet they were all there for the same reason...after the meet even though one had gotten 1st place, they were brothers after that...brothers that wouldn't mind competing again one another again...
in saying that....i have something to get off my chest...here goes. i spoke about the lost concept of the "brotherhood" when it not only comes to the iron but when it comes to the iron in general. regardless if your a powerlifter, bodybuilder, strongman, or just purely a strength enthusiast i think that in order for the concept of brotherhood to return we all have to put ourselves on the same fuckin page. what i mean by that is that no one person is above the rest. that's the problem today. time to time i see people tear each other down cause of what they are doin without lookin at the flipside. in this group, sure you can but who you are no question but give that person a chance to "fix" or correct the issue they have. that way its all on them and your doin your part to make them better and vice versa. our ability to take constuctive criticism is what's causing a lot of shit on the net as far as drama. real criticism is what's goin to help you and i be the best in what we do.
also what i mean by bein on the same fuckin page is that we are all in this for a common goal. why not help one another to acheive that goal, right? what's wrong with that? it doesn't matter if this person is stronger than that person...that person could be a soild squatter than you. strength doesn't always equal knowledge and knowledge doesn't always equal strength. we are all here to learn from one another but to also push one another to bein what we know they can be. no i don't mean you should "agree" if you don't agree but be respectful regardless. hell i don't know everything and if anyone knew everything about there is about this game, then they would be the strongest and the best right? always keep an open mind here no matter what and check your ego. let me say that again...KEEP AN OPEN MIND! no matter what. if you don't agree with it, ok, agree to disagree...that's kool. leave it be. if we as a group is ever goin to bring back the concept of brotherhood, we have to tackle conquering our egos and be willing to listen with an open mind to what the next person says. when posting vids here, its kool to give props AND its also kool to critique someone just as long as its respectful and helpful. if you like it kool...if you don't like it...that's also kool. no one here is a fuckin expert. period. experts' usually have closed minds. no one is goin to ask you to change up how you train...just give you suggestions. that's kool. no one should advise you on a program that WILL work...and what you have is crap...that's NOT kool. i've had a "pro" once tell me that what i was doing was crap and he's program(per $50 a week) was the ONLY way i can get stronger. i call bullshit and as much as i tried to reason with him, there wasn't. he was on a fuckin ego trip and believe he's the best at what he does. warriors don't believe they are the best...the know they are. that's why they keep fighting. hoping they will find someone better than them to push them to the next level.
and why in the hell do i see people who want to "question" lifts being done? i know that alot of people want to be posers and i understand that. so what they squat with chains, or box squat a ton or curl 225...from all the years i learned one thing...be supportive no matter what. we all can't be mother hen's to everyone and its fuckin stupid and exhausting to help "everyone", especially if they don't want it or need it...so be supportive. that's what matters. if they post a vid or pic. good. just shows you how strong they are or how well they've been progressing and what level you need to push yourself to. if you don't have nothing good to say, then just don't fuckin say it and move on about your business since it doesn't affect your lifting, right? in this day and age, there are TOO MANY COACHES and not enough athletes. i mean come on...so what they don't post a vid? good. that means you'll post one doing more than he did. i'm always supportive of my friends...when they ask for help i give it. when i offer suggestions...I ASK FIRST! sometimes its better to ask questions on why they do what they do first. sometimes they might have something better than what you were coming up with. just drop the fuckin ego. not everyone will accept your advice so ask first. its bein respectful. and if they don't take the advice...oh well. move the fuck on
now back to lifts being questioned...from my experience...IF YOU CAN'T DO IT OR CAN DO MORE...SHUT THE FUCK UP!! if you can't squat 900lbs, don't talk shit. if you want to make a constructive criticism, ok..but be respectful and i say that on both ends. i've seen shit fly out of control cause ego and pride got involved. vids and pics were done from my understanding to help motivate and inspire and so that our brothers can help us be stronger and better thru instruction and constructive criticism...not for egos like i see on youtube(IE the guy benchin "585" for reps when it was really barely over 225). comment and help and be constructive and respectful. if you can't do either, your a douchebag. period. its not helpful and its pointless energy being wasted and we could of better spent the time being constructive and motivating.
check your ego at the door. in order to go back to bein a brotherhood...we have to check our egos and put our bullshit on PAUSE.
i realize leechers and haters are never goin to change...but the concept of brotherhood is dying by the day and it starts with YOU...reading this and spreading the word and being an example. again, if we are to every start bein a brotherhood again, we have to stop all this bullshit i see on the net...and it starts with us. all the haters, leechers, the "internet judges", etc.. take this post with the grain of salt. sorry for the long post...but its either we come together as brothers like those before us have or we die drowned in our own egos and prides...the choice is ours...remember what the concept of brotherhood is about...the brotherhood of iron...helping one another to be stronger and better. we united in the first place cause the world doesn't understand what we are and why we do what we do. we united as a brotherhood because we wanted to seek out others and help them cause by helping them, we too become stronger and can push one another to being the strongest. we take what our brothers say as constructive criticism and encouragement cause we know our brothers want us to be bigger and stronger so that in turn makes them stronger...the brotherhood become stronger...divided we are NOT.
its simple...we become a brotherhood again or we are all doomed...period.
TB
BEFORE READING THIS...keep in mind, i talk in general about things i've seen over the last 5-6 years of my lifting...something that i see that is dying...fast...
"it doesn't matter where your from...throughout the world we are brothers..we all get along and support each other. when that persons' on stage, everyone here is to support that one person"- joe ladnier.
WTF happened to this? joe ladnier said this in "power unlimited" and its exactly why i made this group. powerlifting used to be about that and pushing one another to be stronger. now you got winny bitches that complain about judging, lifting, etc. back in the 70s, lifters were fuckin hungry left and right. Jon Grove once told me about a meet he did where it was a fight down to the last attempt on deads in a full meet. there was no money in the sport then but some "lifters" have gotten spoiled and like old friend used to tell me..."have gotten used to smell of their own shit and think it smells good." and he told me that he's still good friends with those competitors to this day. that's what i'm talking about. you got lifters who are "posers" who call themselves powerlifters and haven't stepped one foot onto the platform. you got lifters who say raw is powerlifting and gear is powerlifting when they both are the same.
and support. man there have been some serious lacking on that part. we have haters now and people always hate what they don't understand. we all should be supporting one another to be bigger, stronger, and to be the best. why? cause its like louie said..."Never, ever, drop your standards. Surround yourself with people that are at the level you hope to be at, and work your ass off to get there". where the fuck did all these EGOS come from where certain lifters who have established themselves as champions think they are above the rest of the sport. back in the 70s & 80s, no one was above the rest of the sport and on any giving day, even ed coan knew this, your ass could be handed to you. everyone was hungry and wanted to be the strongest on meet day every day...but at the end of the day they were all brothers. period. alot of them are excited to see them again so they can have another chance to be stronger than them. do you have this anymore. NO.
"powerlifting is a great sport...its very intense on any level...you have that wealthy lawyer who for some reason wants to do a powerlifting meet...and then you have the one that's locked in the box accept for meet day and you let them out together and they can get along. whereas if you were out on the street the one out of the box would probably EAT the lawyer."
tell me why we can't go back to that....
i once heard a story about a meet where three powerlifters competed knucle to knuckle to the last attempt on deads. blood was shed indeed and lots of sweat too...each of them wanted to win badly and one did. it didn't matter what they did before the meet, what their contest history was, or who "they" were...in that meet they were all there for the same reason...after the meet even though one had gotten 1st place, they were brothers after that...brothers that wouldn't mind competing again one another again...
in saying that....i have something to get off my chest...here goes. i spoke about the lost concept of the "brotherhood" when it not only comes to the iron but when it comes to the iron in general. regardless if your a powerlifter, bodybuilder, strongman, or just purely a strength enthusiast i think that in order for the concept of brotherhood to return we all have to put ourselves on the same fuckin page. what i mean by that is that no one person is above the rest. that's the problem today. time to time i see people tear each other down cause of what they are doin without lookin at the flipside. in this group, sure you can but who you are no question but give that person a chance to "fix" or correct the issue they have. that way its all on them and your doin your part to make them better and vice versa. our ability to take constuctive criticism is what's causing a lot of shit on the net as far as drama. real criticism is what's goin to help you and i be the best in what we do.
also what i mean by bein on the same fuckin page is that we are all in this for a common goal. why not help one another to acheive that goal, right? what's wrong with that? it doesn't matter if this person is stronger than that person...that person could be a soild squatter than you. strength doesn't always equal knowledge and knowledge doesn't always equal strength. we are all here to learn from one another but to also push one another to bein what we know they can be. no i don't mean you should "agree" if you don't agree but be respectful regardless. hell i don't know everything and if anyone knew everything about there is about this game, then they would be the strongest and the best right? always keep an open mind here no matter what and check your ego. let me say that again...KEEP AN OPEN MIND! no matter what. if you don't agree with it, ok, agree to disagree...that's kool. leave it be. if we as a group is ever goin to bring back the concept of brotherhood, we have to tackle conquering our egos and be willing to listen with an open mind to what the next person says. when posting vids here, its kool to give props AND its also kool to critique someone just as long as its respectful and helpful. if you like it kool...if you don't like it...that's also kool. no one here is a fuckin expert. period. experts' usually have closed minds. no one is goin to ask you to change up how you train...just give you suggestions. that's kool. no one should advise you on a program that WILL work...and what you have is crap...that's NOT kool. i've had a "pro" once tell me that what i was doing was crap and he's program(per $50 a week) was the ONLY way i can get stronger. i call bullshit and as much as i tried to reason with him, there wasn't. he was on a fuckin ego trip and believe he's the best at what he does. warriors don't believe they are the best...the know they are. that's why they keep fighting. hoping they will find someone better than them to push them to the next level.
and why in the hell do i see people who want to "question" lifts being done? i know that alot of people want to be posers and i understand that. so what they squat with chains, or box squat a ton or curl 225...from all the years i learned one thing...be supportive no matter what. we all can't be mother hen's to everyone and its fuckin stupid and exhausting to help "everyone", especially if they don't want it or need it...so be supportive. that's what matters. if they post a vid or pic. good. just shows you how strong they are or how well they've been progressing and what level you need to push yourself to. if you don't have nothing good to say, then just don't fuckin say it and move on about your business since it doesn't affect your lifting, right? in this day and age, there are TOO MANY COACHES and not enough athletes. i mean come on...so what they don't post a vid? good. that means you'll post one doing more than he did. i'm always supportive of my friends...when they ask for help i give it. when i offer suggestions...I ASK FIRST! sometimes its better to ask questions on why they do what they do first. sometimes they might have something better than what you were coming up with. just drop the fuckin ego. not everyone will accept your advice so ask first. its bein respectful. and if they don't take the advice...oh well. move the fuck on
now back to lifts being questioned...from my experience...IF YOU CAN'T DO IT OR CAN DO MORE...SHUT THE FUCK UP!! if you can't squat 900lbs, don't talk shit. if you want to make a constructive criticism, ok..but be respectful and i say that on both ends. i've seen shit fly out of control cause ego and pride got involved. vids and pics were done from my understanding to help motivate and inspire and so that our brothers can help us be stronger and better thru instruction and constructive criticism...not for egos like i see on youtube(IE the guy benchin "585" for reps when it was really barely over 225). comment and help and be constructive and respectful. if you can't do either, your a douchebag. period. its not helpful and its pointless energy being wasted and we could of better spent the time being constructive and motivating.
check your ego at the door. in order to go back to bein a brotherhood...we have to check our egos and put our bullshit on PAUSE.
i realize leechers and haters are never goin to change...but the concept of brotherhood is dying by the day and it starts with YOU...reading this and spreading the word and being an example. again, if we are to every start bein a brotherhood again, we have to stop all this bullshit i see on the net...and it starts with us. all the haters, leechers, the "internet judges", etc.. take this post with the grain of salt. sorry for the long post...but its either we come together as brothers like those before us have or we die drowned in our own egos and prides...the choice is ours...remember what the concept of brotherhood is about...the brotherhood of iron...helping one another to be stronger and better. we united in the first place cause the world doesn't understand what we are and why we do what we do. we united as a brotherhood because we wanted to seek out others and help them cause by helping them, we too become stronger and can push one another to being the strongest. we take what our brothers say as constructive criticism and encouragement cause we know our brothers want us to be bigger and stronger so that in turn makes them stronger...the brotherhood become stronger...divided we are NOT.
its simple...we become a brotherhood again or we are all doomed...period.
TB
Sunday, December 19, 2010
Tuesday, December 14, 2010
cHaOs protocol- basics
FIRST
...if your afraid of doin some real weight...leave this page now. this isn't for you. you have to be willing to go above and beyond what you "think" you can do or what possible.
NO PUSSIES HERE.
if your willing to bust ass and hit some real weight...none of this same weight/reps every session shit then...read on..
and PREPARE for mass, strength, muscle endurance and density gains!
and PREPARE for mass, strength, muscle endurance and density gains!
what is cHaOs513 right?
let me start off by saying that i've tried a lot of training programs and most times within a week or so if it doesn't work, i won't stay on it. period. everything from westside to 531 to dc training to max-ot. i've been for years trying to construct my own program...and have failed...til now. let me first explain what the concept behind chaos513.
chaos513 is all about creating a chaotic environment for extreme muscular growth, strength, and gettin lean. what i mean by chaotic environment is taking "you" out of what your used to do constantly. we all were taught to add weight til we can't add weight anymore and maybe drop weight and do reps right? that's how we were all taught how to lift weights and how we all grew from it. but the body adapts to it overtime and we have to employ new methods which in essence is the same thing we started with...just a bit bastardized. and what happens? we adjust to that as well.
well why don't we change that. instead of working down...work back up. me and another bro has found out that we move heavier weight faster by the time we get to the 4th set. it also simulates what powerlifters will experience in competition in terms of energy expenditure. at this level, you'll be able to still go balls to the wall without bein exhausted. also, it eliminates the mental aspect. if you attempt 700 for a single after bein pre-exhausted, no way will you be intimidated if you triple it.
chaos513 is about doin the opposite. the method of chaos513 is something like this:
500x10 405x5 455x5 550x1
ok so your asking yourself...why work down and back up? because for one it confuses the muscle and two, its the concept of pre-exhaustion. i learned it years ago. my coach once had me work up to close-grip 3 boards doin 635 for a triple which blew up my triceps(in a shirt btw). then he has me take 675 full range. didn't think about how heavy it was cause of the work i had done and it flew up fast.
ok so its two different movements but the fact was i was pretty much tired by the time i did 675 full range and destroyed it. my coach used a lot of pre-exhaustion methods when i was training with him and it worked to get my strength to the level it needed to be...but it wasn't enough. your goin to be moving weights faster and harder which benefits the powerlifter and more muscle stimulation which benefits the bodybuilder. bein explosive on this method of training isn't a problem when you drop weight and work back up. i still warmup like i normally do. you also condition your body (CNS) to training against a higher work volume too by dropping down and working back up. you also are more focused by the time you work back up. westside barbell have been using this method for years now. chaos513 is the method of extreme pre-exhaustion by juggling reps, weights, or both and in this manner you stimulate strength and growth cause the body is thrown constantly out of balance.
so...where does the "513" come from. its basically the three weeks of chaos training...you have a 5-rep week, 1-rep week, and a 3 rep week just like 531..only there's an additional set done at the end for either a single or double. why? again...chaos training. chaos513 is also about doin what you wouldn't do under normal circumstances cause your exhausted. the sets preceeding that were just pre-exhaustion. if you do a 500 raw squat for a double under those conditions, you probably could kill it for 5 reps...fresh. it also puts you in the condition you will be meet day for powerlifters. after the first two attempts, you won't be 100%...just like when you do that 4th set for a double or single...and in chaos513 you increase that 4th set every 4 weeks.
what if you made your 50-60% stronger? would you be stronger? hell yea. what you think your 100% is would be 150%. think about that one cause in chaos513 your constantly busting ass at half-strength and forced to move heavy weight still.
THINK BIG. TRAIN BRUTAL. GET STRONGER.
lets go over again what chaos513 is. its the method of extreme pre-exhaustion for greater muscle gains and strength by juggling reps, weights, or both and doin it under extreme rest periods. ooohh. i forgot that part. with the exception of the compound movements, your "accessory" movements would be done under limited rest...some methods require 60 sec...some require 10 or 6. its been known that shorter rest periods will create big gains in muscle density which leads to lower bodyfat levels and strength gains. chaos513 will have you moving heavier weights with shorter rest periods and bein explosive as possible.
will you sweat? yes. will you be sick? yes. will you move weights more than you thought possible? hell yes. i've been testing chaos513 for 6 months. i was doin 405x1 on seated militaries. went to STOHP and used one of the methods of chaos513...a month later...was skullfuckin 365 for 5 on seated militaries.
also with this type of training, you learn to strengthen the muscles individually as well as a compound. for instance, for those who have problem with rebounding off the bottom on the bench, should use smith machine inclines to isolate the chest and some lateral movement to isolate the shoulders. with chaos513, anything and everything can be used to get stronger. period.
i don't like to do full body routines cause everyone is different so what i will do is give you a basic routine you can use. use the exercises that you feel are right.
for the first movement however i will have a recommendation list
1st movement
chest- bench press or incline
quads- squats or front squats
back- deads and/or barbell rows
shoulders- seated or standing militaries
biceps- hammers or barbell curls
triceps- close-grip bench, close-grip floor press, or JM presses
a. 2x3-5+ reps- this rep range for the first two is with the heaviest weight out of your 4-5 sets. you want to aim for more than 5 less than 8 reps. if you hit 8 reps, the bar weight needs to be increased. this is your max set.
weight used: for 3-5 reps it should be a weight you can use for 4-5 reps at best..go by feel if need be.
b. 1-2x8-10+- this rep range for your 3rd or 4th set(4th for advanced) is using the lightest weight out of the 4-5 sets. again, overshoot your reps if you can...more than 10 less than 12. if 12 or more is reach, the bar weight needs to be raised. this is the first of two down sets
weight used: for 8-10 reps it should be a weight you can use for 10 reps at best..go by feel if need be.
c. 1x6-8+- this rep range is for the bar weight in between the lightest and heaviest weight used in the 4-5 sets. again, overshoot your reps...more than 8 and less than 10. if more than 10, the bar weight needs to be raised. this is the 2nd of the down sets
weight used: for 6-8 reps it should be a weight you can use for 6 reps and/or under what you started out with at best..go by feel if need be.
d. 1x1+- this is to utilize the speed and explosiveness gained from the 5 previous sets. the object in this set is to move the bar as fast as you can. the weight is more than what was used in your heaviest set. this is the overload set cause your pre-exhausted from the prior 3 sets.
weight used: for a single it should be a weight you can use for 2 reps and/or little over what you started out with at best..go by feel if need be.
here's an idea of what someone would use if their squat max was 600 raw...here's what i would do:
525-1x3-5 525-1x5+ 365-1x10+ 455-1x6-8 455-1x8+ 540-1x1+
go by feel when in doubt.
the following can be used on other movements as u see fit.
- pure chaos
perform 2-3 sets of 4-6 reps with heavy weight. then drop the weight(not a lot see below) and perform 15 rest pause reps or more. here's what it would look like if i was doin dips
3Px6 4Px6 2Px16RP
or if i was doin leg presses
1080x6 1440x4 900x15RP
- suicide juggle
you perform a set of 8 rep and then rest for 30 seconds and then perform another set of 12 and then rest another 30 sec. 3rd set, 15 reps and rest 30, and 4th set perform 10 reps. i've done this tonite on inclines dbs, cg floor presses, and military rack presses and they were awesome. then u perform forced reps to failure
H.I.T/DC
this is doin 3-4 sets of 3-8 reps though each rep is to be taken to failure with each set juggling the bar weight and then following it up with 15 RP reps after the 3-4 sets. the rep range is to promote strength and size gains.
these are just a sample of the growing chaos513 training. right now i'm running the advanced chaos513 with the training cycle i described above. but the concept of reps and sets is 531 but how you perform them is different. you go to your max rep set first and then do the 1st set 2nd and 2nd set the 3rd set of 531 and then you go 30-50 lbs more than your max-rep set and perform a double or single. the 4th week is a reverse band week where you work up to a single and drop down and do triples and then do another single more than you originally worked up to. why do this? chaos again! you start heavy, go light, and go in between where your speed picks up and go heavy again! but this time, it easier. however you can change this to working against the bands if you prefer or speed work. you do this week once every 8 weeks. the next 4th week is a deload. if you using the basics, i would recommend a deload every 4 weeks.
week a
1x5+
1x5
1x5
1x1-2
week b
1x1+
1x5
1x3
1x1-2
week c
1x3+
1x3
1x3
1x2
how if perform speed work is different as well. you can use this as a deload or in place for the reverse bands.
first 3 sets- 3x3- heaviest band tension
2nd 3 sets- 3x3- the lightest band tension
3rd 4 sets- 4x3- the MEDIUM band tension
you have to have at least 3 levels of band tensions to juggle. use the heaviest combo you have for the first 3 sets and the lightest combo for the 2nd 3 sets and the "in-between" combo for the last 4. for instance...if i had choked greens and dbl mini...here's what i would do...
first 3 sets- choked greens & dbl minis
2nd 3 sets- dbl minis
3rd 4 sets- choked greens
after those sets, perform a repout. if your benching 500, your repout should be 225...benching 550, your repout weigh should be 315 and if your benching 600, your repout weight 405. same goes for the squat and dead. this is just for speed transition from the bands and good for those who have issues at the bottom of the big lifts. reverse bands will help with the lockout. use either two depending on your weakness.
deload weeks are done with less volume than normal and instead of starting with the major movements, you start with the isolation movements. for instance...on chest and shoulder day you might do this:
- pec deck or dips for 25RP
- incline bench for 1x5; 1x10; 1x8; 1x6; 1x12
- lateral raises for 25RP
- STOHP or seated militaries for 1x5; 1x10; 1x8; 1x6; 1x12
the focus of a deload week is to get as much blood goin as possible to help faciliate recovery. also workouts should be shorter than normal too. you also notice that you'll be juggling reps and it should be with the same weight.
like i said this is constantly growing but gives you an idea on what cHaOs513 is and what i've been doing. if you have any questions, email me at curt@chaos513.com
TB
------------------------------------------------
UPDATED 12/16
***starting this wednesday, i will be doing a new concept on speed work by juggling the weights & reps. this will help with speed greatly and works will for those who don't have bands. here goes....select 4 bar weights to use for the course of 10 sets and follow them in this manner...here's what i will be using...as an example
- heavy speed- 405- 4x1
- light speed- 315- 4x3
- medium speed- 365- 2x3
- medium speed- 385- 2x1
------------------------------------------------
UPDATED 12/20
here's a post i got from jwood from MUSCLE & BRAWN forums:
I like this system, it is a little confusing just about what weights to use for which sets. Here are a few questions:
see the first post. i edited it with mention of what weight to use...
i got this as well. alot of times you know yourself what you can do for 6, 8, 10, 12, etc reps and what weight to use...here's an idea per method on what weight to use...keep in mind everyone is different in terms of strength. i've seen a guy who couldn't budge 405 on decline but rep 315 for 20 reps...
For the basic program, would you use the same weights as you would on a normal 5/3/1, except your rep plus set first and then the other sets followed by a single?
yup!
You mentioned that westside has used extreme pre exhaustion techniques for a while, and I was wondering how they utilize them?
when they work up to a max attempt. when they miss that attempt they drop the weight down and work back up again and most times hit a PR 5-10lbs under what they missed in training. you can see this in one of their older squat/deadlift vids from back in 2004 i believe...
How do you split the workouts?
that's completely up to you. i recommend splitting it up one of two ways:
day 1: squat(quad, hammy, calf, and ab work)
day 2: bench(shoulders, chest, and triceps)
day 3: deads(back, traps, biceps or hammers for me..hehe)
or
day 1: squat(quad, hammy, calf, and ab work)
day 2: bench(chest, and light triceps, abs)
day 3: deads(back, traps, biceps or hammers for me..hehe, abs)
day 4: militaries(shoulders & heavy triceps, abs)
this helps some bro?
TB
UPDATED 1/14/11
STRENGTH SPECIALIZATION CYCLE
this cycle is geared towards band work and strength specialization. its taking 3 movements...each specializing in the big 3 in some way. the following can be used:
SQUAT:
box squats( using various heights depending on what needs to be focused on)
front squats
front box squats
BENCH:
pin presses
floor presses
DEADS:
deficit deads
rack pulls
the cycle for this is 3 weeks and can be done for 1-2 rotations. still following a 5-1-3 format but in this manner
WEEK 1- 5RM
WEEK 2- 1RM
WEEK 3- 3RM
then after you work up to the suggested RM, then you perform the following on either the squat, bench, or deads without bands and without the specialized movement
WEEK 1- 1x5+ 1x5
WEEK 2- 1x1+ 1x3
WEEK 3- 1x3+ 1x3
as for what numbers to use, refer to the 531 template. the repout sets and the 2nd set following that(which on 531 is the 1st set) are done. this is to RESTABILIZE after doin band work. you may want to do a set or two to ADJUST to the straight weight and let your body get used to it and then perform the following two sets. i'll be experimenting with this in two weeks...
TB
Monday, December 13, 2010
some interesting movements by john meadows
i've subscribed to his youtube page and found some movements worth giving a shot...
my bro james hinson, jr was doin these a while back...
my bro james hinson, jr was doin these a while back...
Tuesday, December 7, 2010
the theory behind cHaOs training
here's a post that was made asking about how i was training from rxmuscle.com
Quote:
Originally Posted by Ryan Bracewell
TB, I have never seen someone work to a max the way you do. If I'm reading it correctly, you work up to a heavy rep set, then drop down around 10-30% and work back up to a 1 rep max? What is the reasoning behind this setup?
its the concept of pre-exhaustion. i learned it years ago. my coach once had me work up to close-grip 3 boards doin 635 for a triple which blew up my triceps(in a shirt btw). then he has me take 675 full range. didn't think about how heavy it was cause of the work i had done and it flew up fast.
conditioning and throwing your body "completely" for a loop. everyone is used to working up to a max and maybe dropping down and being finished right?
well why don't we change that. instead of working down...work back up. me and another bro has found out that we move heavier weight faster by the time we get to the 4th set. it also simulates what powerlifters will experience in competition in terms of energy expenditure. at this level, you'll be able to still go balls to the wall without bein exhausted. also, it eliminates the mental aspect. if you attempt 700 for a single after bein pre-exhausted, no way will you be intimidated if you triple it.
i've been training like this for a month now and every week my weights are moving a LOT FASTER...squats, bench, and deads. training like this does something wicked to your speed against heavier weights and not just light weights.
i hope this helps,
TB
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