Get Comfortable Being UNcomfortable

squat/leg day and dead/back day

yea its back mafuckers...gotta show that i walk the walk as well as talk the talk...here goes..

squat day

leg extensions
305x16HRP followed by sets of 20s from 245 to 285

box squats
worked up to 515+200 in bands for a triple(715 at the top)

raw squats
worked up to 665 for 4 reps with wraps...then did 665 for a single for form/depth check

widowmakers
325x11...gotta get my endurance up on these

leg presses
worked up to 1345 for 2x2/2x3/1x12...rest between sets were 1min..done w/o knee wraps

leg extensions
290x2x8 290x2x10 290x2x12 290x16

leg curls
175x2x8 175x10 175x15

***that was a ball-buster of a session. didn't fuckin feel like fuckin around today and decided to keep workin on my squat. reps will be better quality next week as the quality of reps this week on squats i feel didn't meet standards. will do better.

deads/back

2 sets of 5 on pullups

speed deads with quaded minis(+225)
worked up to a fast single with 455

reverse grip pulldowns with regular pulldown bar
worked up to 300 for 15 HRP

barbell rows
615 for 2 sets of 2/ 2 sets of 3/ and then a set of 6 reps

one-arm barbell rows
225 for 15RP

CS rows
did 5 plates for 16RP & 4 plates for 15RP for RP drop sets

straight bar pulldowns
80 for 2x8/2x10/2x12/16
supersetted with
face pulls
140 for 2x8/2x10/2x12/15

this was good paced session...hammered the back fast, hard and fuckin heavy. love back day!
TB

cHaOs method...PART 2

last time we briefly discussed some of the basics of chaos training...which is pretty much doin things in reverse and training PAST THE PUMP INTO THE PAIN. anyways..this time around i'm goin to run with you a basic squat/leg session. keep this in mind...this is outside the thinking of both bodybuilding and powerlifting but any of the two can do this session...and get gains in size and strength at the same time...the methods for each exercise follows.

1. LEG EXTENSIONS.
method- HIT rest pause. this is doin each rep..2 seconds up..with a 2 second pause and a 2 second descent. your goal is to do 10+ reps...rest pause style. do as many as u can...then pause and repeat til your at or over 10 reps. warmup doin sets of 20.

2. SQUATS.
method- PROGRESSIVE FAILURE. this is doin every set to failure with limited rest between sets. start at 135 or 225(depends) and go up in weight with every set to failure. take only a 1 minute rest between sets. i would do 3 sets here.

3. BOX SQUATS.
method- heavy triple plus rest pause. work up to a heavy triple. once u do back the weight down a bit and perform a total of 15+ rest pause reps...simliar to DC training. use bands and/or chains to additional resistance..

4. LEG PRESS or HACK SQUATS
method- suicides. this is doin a total of 5 sets. pick a weight that u could do for 8-10 reps. perform 2 sets of 5...each set is back to back...30 sec rest. then rest for 1 minute. THEN perform 2 sets of 8 back to back...30 sec rest. then rest for 1 minute again. then finally perform an all-out set of 10+ reps...your goal is to get over 10 reps. period.

5. LEG EXTENSIONS
method- suicides fst7. pick a weight that u could do 8-10 reps with. perform 2 sets of 10 with 30 sec rest between sets...then stretch and get water. then perform 2 sets of 12 with 30 sec rest between sets. then stretch and get water. then perform 2 sets of 15 with 30 sec rest between sets. then stretch and get water. then finally peform an allout repout to failure...the goal is to at least get 15 reps or more.

6. STIFF LEGGED DEADS
methods- PROGRESSIVE FAILURE. same as the squats. every set to taken to failure while progressively adding weight every set. aim is to do 3-4 sets.

7. LEG CURLS
method- killer20s. start doin sets of 20 and progress up in weight every set til u can't do 20 reps anymore..then start doin rest pause reps on THAT set til u do and your done.

give this squat/leg session a shot...your guaranteed to learn what i means to train past the pump into the world of pain...next we go into a chaotic chest/bench session...

enjoy!
TB

RANT #`1: Thinning of The Herd

if there is one thing i can't fuckin stand...its those who think that the journey will be short and quick and BAM..ya turn pro and BAM..u get the biggest title in the world. let me rephrase...they think the journey is easy to the top. they don't take the time to understand that if it was fuckin easy...guess what everyone would be doin it. i've seen it all the time...the talk.."yea i'ma turn pro after my two shows"...or "i'm a take the #1 total easy"...all this fuckin bumpin of their gums don't mean shit BUT talk.

ED COAN domination in powerlifting wasn't fuckin easy..it was war no less!

all these guys that talk don't last. they soon realize that the shit isn't easy..and guess what motherfucker? EVERYONE IS DOIN THE SAME and probably have been at it longer than your ass has been. these guys will half-ass what they are doin cause they have someone that tells them differently. that they "have it". mostly a gymrat that doesn't know shit and don't know how tough this shit is goin be. these motherfuckers don't last. once the shit gets too fuckin serious...they'll come out and about with their excuses...u know what i'm talkin about

its like i said..they take the shit like its a fuckin game..you play. you win. fuck no. its a war...long fuckin war..with yourself...your environment...your competition...fuckin everything. wake the fuck up! take this shit seriously. if you haven't done a competition yet...shut your fuckin mouth til you do. show us somethin there. all this talk..is fuckin cheap. "i'm gonna do this...i'm gonna do that"...SHUT THE FUCK UP AND DO SOMETHIN! DON'T TALK BIG...do it big! simple. i couldn't believe all the facebook status about takin down phil heath..i mean seriously. if your ass isn't a fuckin pro that day and that night...keep your mouth shut til your ass does somethin.

look at this shit! it doesn't fuckin happen overnight! dorian yates is proof of this!!

you can't fuckin rush this process. its a war. be ready to fight everyday and every night. those who go in and play fuckin games get killed in battle. its simple. know what the fuck your gettin into. its a war. shit won't be easy. man the fuck up..shut your mouth and prepare for war. do the shit right. get the right coach..surround yourself with those with who share your mission..or better yet...who u want to become. quit tryin to rush this process. this is a war...a really long fuckin one. for these jack wagons to take it lightly and easy really insult those who had to poor blood and sweat into this shit as part of their lives. you tell me u can fuckin do it better than them? ok..i'll challenge ya...SHOW US MOTHERFUCKER or step the fuck down so someone else fuckin can.

i see it all the time and i've been thru a lot of training partners...once the shit gets real..the fuckin get out. fine. they aren't willin to fight for it. they aren't willin to endure the mistakes along the way...they aren't willin to humble themselves. to me...they don't need to fuckin be in this war. they are the weak links. period. i rather be around those who are willing to endure the war and do what it takes at all costs. they are willin to bleed...sweat...and bleed some more. that's fine by me. look at guys like branch warren, derek poundstone, stan efferding, kai greene, etc...those guys damn sure didn't rush the process. why? they know what they will do and what their resolve is. they'll make it happen. no question. and you know what...they are doin it right. they know that path they choose isn't goin to be easy...they know that every victory and loss factors into the BIGGER PICTURE...and the evolution required to reach realize that BIGGER PICTURE.

RYAN KENNELLY didn't talk..let his actions do the talkin...and now STILL is the undisputed BADASS ON THE BENCH

lesson here. talk is cheap. show somethin. show that your fuckin doin work and not just bumpin your damn gums talkin big. show us that your deserving of what u aim to get. show us that your apart from the herd. do the shit right. take advantage of every tool out there. fuck. put facebook/youtube to use for crying out loud instead of tryin to be someone your fuckin not...yet and showing the women on your list how awesome u are in the gym.

shut the fuck up and do somethin...or back the fuck down and let someone else do it. your fuckin takin up space,
TB

Thinning of The Herd

i'll be expanding more on these as my bro, zach, tells the fuckin truth.
TB

results of USPLabs Compound 20

cHaOs method...PART 1

the training is do is cHaOs training. what is it? why did i develop it? where did it come from? read on...and you'll find how to get fuckin jacked and strong as fuck...and YES..crazy works!

my former coach and old school powerlifter, jon grove..first introduced me to pre-exhaust training

years ago..while training at NGBB...i was first introduced to CG(close-grip) board presses in a shirt. i was like WTF! my former coach, jon grove, knew i had "retard" strength so he did something with me...he would pre-exhaust me on something and then have me do another movement at maximum intensity. here's an example...i did 635 CG 3-board in a shirt. i was fuckin fried...my triceps were about to bust out of my bench shirt i was using(tons of those got my arms up to 23 from 21.5)...then my coach busts a surprise on me...he wanted me to give 675 a ride on bench. bein that when i lack O2 to my brain..it didn't register with me. then it hit me. i just did 589 less than a month ago and now i was attempting 675. but i trusted my coach. what happened? i ass raped 675 IN TRAINING! didn't let the internet douchebags in on the little surprise i had done but my coach told me that i did 675 easy and PRE-EXHAUSTED. in a meet..fresh..i would do more and i did...i did 705 and had room for 725. i was a believer. jon did this countless times when i trained at NGBB and it made my strength jump BOUNDS ahead of everything i thought possible. shit was awesome!

doug young even used a "concept" of training...where he went to an all-out set to failure after 3 workin sets..kicked ass and worked!

i basically created just the basic concept of cHaOs training...here they are:

1. train in reverse or change up the order
this means whatever u do last...do first and vice versa. if u do a drop set...work it in reverse..instead of goin down in weight..u go up in weight.

2. when the weight goes up or down or stays the same...the REPS GO UP!!
its simple. u add weight...add another rep. this is pushing your body beyond its limits by one or two more reps than u normally do.

3. decrease rest periods...even with heavy sets
this is pushing your endurance to crazy levels...i'm used to taking anywhere from 30 sec to 1.5 mins between sets...this is conditioning at its best...

4. change up HOW u do a rep.
this is either doin it explosively...or HIT style..OR do rest pause reps...

5. when in doubt...ADD MORE WEIGHT.
in moments of failure...ADD WEIGHT and go all out. most times our bodies are used to giving it all we got on that ONE set...surprise..when u add another set and your forced to push PAST your limits.

6. never have SET rep ranges...have PLUS rep sets only.
this means if u want to do a set of 8-10...make it 10+ reps..meaning your goal is to overshoot 10 reps and progress that way.

7. pre-exhaust always.
this means do something that will bring your 100% down to 50% and still get stronger. for instance...i do leg extensions BEFORE squats... and then i did speed box squats BEFORE my max set on raw squats w/wraps w/o the box. THAT'S what i'm talkin about. you'll be surprised at how much more weight you'll move after bein PRE-EXHAUSTED...

8. when in doubt...GO TO FAILURE BUT GO UP! to the DEATH IF POSSIBLE!
even after you've done some crazy shit already...u bump up the weight and go all out to failure. again..pushing beyond SET limits. and if your crazy enough..bump up the weight and do the shit again...

9. when u fail at a max...drop down...get reps and EXCEED where u failed..or die tryin.
this i fuckin love. missing a weight..backin down to get reps like triples and attempting a greater weight than u missed. truly chaotic.

10. juggle the weight
go up and down and up and down...never go in linear fashion...go 405 then 495..then 455...then 515...this throw your body for a complete loop!!

11. change up what u do every week.
never fuckin do the same shit every week...or every 2 weeks. CHANGE UP! sets..reps..how u do an exercise...order...everything...

12. do the BIG 3...THREE WAYS!
meaning...try to make it a triple threat when u do the big 3...if u bench..do board presses..dead presses...and heavy raw triple...OR...do band raw bench...work up to a comfortable max...then do repouts...when u do the big 3...do it 3 ways...

every one of branch sessions was to heavy and to the death..no question!

chaos training 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..your fuckin comfort zone...and throwin u into the den of wolves of pain motherfucker. 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. this method of training is hard for the body to adapt if done correctly. when u change up reps every week..your body doesn't have a chance to adapt at all..its forced to "try" every time...

next month i'll do a routine walkthough on chaos training and show ya how doin a chaotic session can really do for ya. give some of these concepts a try when your training...remember..

crazy fuckin works,
TB

point of desperation

do you have it? at what point does this stop bein a fuckin game and the shit GETS REAL and you have to make a choice...step the fuck up or back down? its making that "decision" that will make you or break you.

"there's a certain kind of desperation you are going to need to have PERIOD that will make you the athlete that would be capable of tapping into your champion...there's a certain kind of desperation that needs to be in order to be one with your passion as you need to be in order to overcome obstacles or barriers..."-kai greene

i won't pretend that i know kai but i'm goin to take a shot of what i meant with this quote because up until this year..did hearing this made more sense to me.

i've seen this alot and there are guys with tons of potential to make it but question is do they want it? why is that those who aren't genetically gifted fuckin want it more? they reach this sense of desperation quicker cause their hunger is greater. i mentioned this quote but really didn't know what it meant til i actually was LIVING this quote...

killer instinct combined with violent intentions creates the unshakable resolve to be the strongest when being strong and hunger to be stronger is all you got left is what PRIMAL RESOLVE is..

Bill Kazmaier is the optiome of killer instinct whenever he stepped into a competition..no one questioned his resolve...EVER!

ok. everyone likes to talk a big fuckin game...be the next mr. olympia...take the top spot in their class...break someones record...but they don't realize that there is certain amount of fuckin resolve you have to have to do it at any and all costs. they don't know that everything they do is apart of a bigger picture. they only see what's in front of them. how many meets will it take to break a record? how many shows will it take to turn pro? how many more will it take to be mr. olympia or worlds strongest bodybuilder? how many competitions will it take to qualify for WSM? are you fuckin willing to endure this war? cause that's what it is. war with yourself...your competition...your obstacles. are u willing to keep fighting when shit doesn't go your way? if u lose a competition..do u have the heart to get back up and keep fighting?

"Being the best that you can possibly be is a tough line to tow and measure. For some people, this involves being a state or national level competitor. For others it means setting world records. All my life I have always been pushed by a burning internal fire to be better than everyone else. Not in every area, but for some reason this has always been the case when it comes to physical endeavors. I’ve never wanted to lose.

I’ve always prided myself on having a mental resolve that was greater than everyone else’s. I went through a lot of training partners in high school and college because they couldn’t hang with me. They would always tell me I didn’t need a training partner because no one could push me harder than I pushed myself. As an aside here, I later found out that a training partner who can get me to quit, instead of one who can keep me going, is what I’ve always needed."- J.L. Holdsworth

what am i saying? what kai is trying to say that there is a certain point when your backed into a corner and you have to decide...take it to the next level or back off? you have to decide how bad u really want this cause if it was easy...everyone would be doing it. there's tons of sacrifice you have to make...blood you have to spill and lots of sweat you have to give just to get halfway there. the rest will be all fuckin resolve. to me it pisses me off to see so many people take the REAL titles lightly like its goin to be easy to achieve cause they have it all figured out and everytime get humbled when they fall short. guess what motherfuckers...SHIT ISN'T EASY!! get over it...grab your balls and get to work. fuck goin into the gym for ONLY the "pump" bullshit..if your ass isn't making improvements in your physique...your wasting your fuckin time and your not look at the BIGGER picture. what will you do when the lights are off...the cameras aren't on your ass...all the material things you have are gone...job..money...so called friends...and all your left with is your passion and your hunger for your sport? that's where u reached the point of desperation...and realize the primal resolve necessary to get to that next level..no matter what.

derek poundstone has taken every challenge whether it be competition or otherwise as a challenge to grow stronger and has made that "decision" to make it happen...and his hunger has showed ever since.

i respect someone who's hungry enough to endure the war more than someone who just wants to rush into it. those who are hungry will want it bad as they fuckin breathe the air or drink the water. they have no problem makin the sacrifice neccessary. i learned this. and i'm willin to fuckin do the same. and its funny cause its always the ones that are quiet and silent about what they do...just put in the work. you go after every fuckin session gettin a PR...anyway u fuckin can. fuck whatever someone else does. do you. train your ass off and make every one of your sessions harder than the last cause there will be even harder sessions on the way. do what u gotta do to get to the level where u need to be. if that means moving. do it. make it happen. if it means changing gyms...do it make it happen. if it means gettin shit for your own gym...do it make it happen. if it means surrounding yourself with others who understand your passion more and not being around those who are "complacent"...DO IT! j.l. holdsworth talked alot about "paying the bills" and guess what motherfucker..if your ass thinks your goin to turn pro in a year or rise up in the ranks from the bottom to the top...your ass is fuckin delusional if you don't think u can get by without "paying the bills". to get to this point of desperation you have to want it soo fuckin bad that its all you think about...that you will do whatever it takes to get there...PERIOD! its no longer a fuckin game anymore..its who u fuckin are.



you have to have the sense of desperation that can be empowered by primal resolve to be at one with your passion in order to tap into that champion...the one with a warrior mindset to do whatever it takes to and however it takes to acheive that BIGGER picture...no matter if its MR. OLYMPIA...AN ALL-TIME RECORD HOLDER...WORLDS STRONGEST BODYBUILDER...WORLDS STRONGEST MAN...#1 RANKED LIFTER IN YOUR WEIGHT CLASS. you have to make the decision to decide to be a "state champion" or a world-class champion...or amateur bodybuilder or a PRO bodybuilder. the mindset between the two extremes are waaaay different. its the resolve of the latter that has it in them day in and day out to go thru the fuckin grind and not stop til they reach the top and be psychotic enough to do it all over again just to see if they can.

Phil Heath surrounded himself with some very good people in his corner..one was jay cutler...the other was jay's prep coach..hany rambod. think about it..

do u fuckin have it in you to do that? if u haven't reached this point then this shit isn't your gig and u might want to get the fuck out now before u break a nail or something. the games stop here. your goin to war..day in and day out..competition after competition...wins you grow...losses you learn...fuck the trophies... they aren't enough til you achieve your mission. treat it like a dream and that's all it will fuckin be...a dream. make it your mission to make it happen. its doin what's fuckin necessary to acheive and accomplish your mission...drop all emotions. leave your pussy at home. strap on your cock and lets fuckin get to work.

do work SON!
TB

Oleg Bazylevych benches 551 @ 198 Raw!

badass. nuthin else to fuckin say. if your not fired up by this...do me a favor..get your gymbag and keep your ass at home.

TB

Bryce Peterson presses 535 @ 245 raw!

might be a slow press...but was strong from top to bottom. badass!


TB

Steve Silverman Trains His Freakshow Physique 1 Week Before 2011 NPC Nationals!

this motherfucker is nasty! 5-1 at 165 and looks like this...i got money on him that he's goin to do some fuckin damage!
Steve Silverman Trains His Freakshow Physique 1 Week Before 2011 NPC Nationals!
TB

road to state meet- week 2

here u go fuckers...my training from the last two weeks...psycho hasn't been turned off since my meet...
TB