ChAoS and Pain in Full ****ing Effect - Page 2

HumanHorrorFilm · 09-21-2009, 01:43 PM

Busted out Steinborn Squats today. Jesus christ man, getting heavy on that **** will grow balls on even the lamest of gym rats. I saw you did them, do you alternate sides where you get the bar on your back, or just slam that bar up there, side be damned?

ChAoSandPAIN · 09-22-2009, 04:19 PM

I honestly don't remember- I think I just slammed them up there. Might as well get good at them on one side and just do them on that side- it's not like doing them from both sides would actually benefit you in any way.

Yesterday-
15 min arm medley

Today:
Power Clean
1x1x225
20x1x245

HumanHorrorFilm · 09-22-2009, 05:19 PM

Quote:

Originally Posted by ChAoSandPAIN

I honestly don't remember- I think I just slammed them up there. Might as well get good at them on one side and just do them on that side- it's not like doing them from both sides would actually benefit you in any way.

Yesterday-
15 min arm medley

Today:
Power Clean
1x1x225
20x1x245

Thats what i thought.

20 singles at 245 is no joke man. Your killing Power Cleans.

Switching over to CnP has been a eye opener, definitely having more fun training than i have in a while, already seeing slight, yet noticeable body comp changes.

ChAoSandPAIN · 09-22-2009, 08:56 PM

That's awesome, man. It's definitely MUCH more fun than any other training style of which I know.

ChAoSandPAIN · 09-23-2009, 11:30 AM

Today:
Ab Wheel supersetted with band neck extensions.
4x15 on both

Weighted Pullups
5x5x90lbs
2x6x90lbs

Band Crossovers
4x20xpurple bands

My elbow is killing me, my legs are cramping, and my lower back is exhausted. Thus, taking the next two days off.

islandguy88 · 09-24-2009, 03:52 PM

Good stuff man really enjoying your posts and your blog. I know this is probably an inane and annoying question and goes against the fluid principle of C&P but is there a basic template you'd suggest to a novice using your principles? I'm just not nearly strong nor intuitive enough to just go with the flow at the moment and the only other choice out there is Rippetoes which doesn't appeal to me so i thought i'd post here and see if you have any tips. Cheers mate. Carry on being a brutal ****er!

Self-Inflicted · 09-24-2009, 09:35 PM

Quote:

Originally Posted by ChAoSandPAIN

That's awesome, man. It's definitely MUCH more fun than any other training style of which I know.

I have to agree. I haven't had this much fun in the gym in a long while.

islandguy88 · 09-24-2009, 09:37 PM

I second the notion that C&P needs its own thread man, if rippetoe can get one this SURELY can. Just read through your whole blog for the first time, now again i know there's not supposed to be any set formula regarding sets/reps and exercise selection regarding this program due to it's fluid manner, but when fairly new to the iron game i don't think such a level of variety is too necessary for someone who's whole body and strength levels are a huge weak point. Thus taking the basic template i.e. (squat/push/pull, 15-30 reps etc) i've come up with something a little more rigid so i can focus more easily on progression, just wondered if you'd take a look and give me any feedback, good or bad, that you may have. Also i'm only able to weight train 3x per week currently but i don't sit on my ass all day the rest f the week i do lots of heavy labour work and rowing.

Thus:

Monday

Squats-15x1
Military Press-15x1
Barbell Rows-10x3
Dips
Chins

Wednesday

Squats-3 Minutes
Bench Press-10x3
Deadlifts-15x1
Dips
Chins

Friday

Squats-10x3
BTN Push Press-10x3
Shrugs-10x3
Dips
Chins

The dips and chins are 2-3 sets bodyweight as many as possible, i heard for beginners these exercises are all that are necessary to spur on some arm growth instead of tons of curls and they have the benefit of being compound so that's why i added them in, so any advice is welcome.

Self-Inflicted · 09-24-2009, 09:44 PM

Quote:

Originally Posted by islandguy88

I second the notion that C&P needs its own thread man, if rippetoe can get one this SURELY can. Just read through your whole blog for the first time, now again i know there's not supposed to be any set formula regarding sets/reps and exercise selection regarding this program due to it's fluid manner, but when fairly new to the iron game i don't think such a level of variety is too necessary for someone who's whole body and strength levels are a huge weak point. Thus taking the basic template i.e. (squat/push/pull, 15-30 reps etc) i've come up with something a little more rigid so i can focus more easily on progression, just wondered if you'd take a look and give me any feedback, good or bad, that you may have. Also i'm only able to weight train 3x per week currently but i don't sit on my ass all day the rest f the week i do lots of heavy labour work and rowing.

Thus:

Monday

Squats-15x1
Military Press-15x1
Barbell Rows-10x3
Dips
Chins

Wednesday

Squats-3 Minutes
Bench Press-10x3
Deadlifts-15x1
Dips
Chins

Friday

Squats-10x3
BTN Push Press-10x3
Shrugs-10x3
Dips
Chins

The dips and chins are 2-3 sets bodyweight as many as possible, i heard for beginners these exercises are all that are necessary to spur on some arm growth instead of tons of curls and they have the benefit of being compound so that's why i added them in, so any advice is welcome.

I'm not C&P, but he does state this in the C&P basics.

Note: DO NOT OVERHEAD PRESS ON THE SAME DAY YOU SHRUG. YOUR TRAPS CRAMP UP LIKE THEY WANT YOU DEAD.

May want to change your Friday around, but of course I'm as new to this as you are =).

islandguy88 · 09-25-2009, 08:31 AM

I did the friday workout today but did rows in place of shrugs, i'm going to change wednesday up a little, so that it's deadlifts, bench press, shrugs. Then use rows as my pull exercise twice a week and squat heavy twice a week. Today felt really good though, the BTN push presses are ****ing awesome!

ChAoSandPAIN · 09-26-2009, 01:13 PM

Quote:

Originally Posted by islandguy88

I second the notion that C&P needs its own thread man, if rippetoe can get one this SURELY can. Just read through your whole blog for the first time, now again i know there's not supposed to be any set formula regarding sets/reps and exercise selection regarding this program due to it's fluid manner, but when fairly new to the iron game i don't think such a level of variety is too necessary for someone who's whole body and strength levels are a huge weak point. Thus taking the basic template i.e. (squat/push/pull, 15-30 reps etc) i've come up with something a little more rigid so i can focus more easily on progression, just wondered if you'd take a look and give me any feedback, good or bad, that you may have. Also i'm only able to weight train 3x per week currently but i don't sit on my ass all day the rest f the week i do lots of heavy labour work and rowing.

Thus:

Monday

Squats-15x1
Military Press-15x1
Barbell Rows-10x3
Dips
Chins

Wednesday

Squats-3 Minutes
Bench Press-10x3
Deadlifts-15x1
Dips
Chins

Friday

Squats-10x3
BTN Push Press-10x3
Shrugs-10x3
Dips
Chins

The dips and chins are 2-3 sets bodyweight as many as possible, i heard for beginners these exercises are all that are necessary to spur on some arm growth instead of tons of curls and they have the benefit of being compound so that's why i added them in, so any advice is welcome.

Looks good, man, with the change you made with the rows instead of shrugs. An aside- most people are unaware of how military presses are actually supposed to be done. They are intended to be performed while standing at attention, with one's heels together, standing erect and pressing straight up overhead.

Should be money though. Tear it up.

ChAoSandPAIN · 09-26-2009, 01:31 PM

Today:
10x3x765 Shrugs
1x5x765

Seated BTN Press. Elbow still killing me
5x30x55 lbs. Yes, I know, shockingly light, but my elbow was screaming throughout.

Ab Wheel 4x12

ChAoSandPAIN · 09-28-2009, 10:56 PM

Sunday:
Close Grip bench Press
5x1x315
7x1x335
2x1x345
supersetted those with
Kettlebell Hammer Curls
10x4x24-28kg

Ab Wheel
4xfail

Monday
Deadlifts with no belt. All reps completed in 28 mins.
9x1x515
6x2x515
2x1x515
1x3x515
That's 26 reps with 515 in 28 mins. not too shabby, if I do say so myself.

Scare.Crow · 09-29-2009, 12:02 PM

Just read "Stemming the Tide of De-evolution, a.k.a. HARDEN THE **** UP". Very good read. If anyone hasn't read it, you should. It will put things in perspective as far as your training goes.

Self-Inflicted · 09-29-2009, 01:14 PM

Great read. The Under Armor line was pure $$$.

ChAoSandPAIN · 09-29-2009, 03:25 PM

Hahaha. Thanks fellas. Pretty proud of that one.

BTN Push Press
6x1x295
1x1x315
7x5x225

Pullups
1x20
7x10

Standing Crunches
3x15x90lbs.

Scott~ · 09-30-2009, 01:17 AM

I really dig your style of training. Monster volume and predominantly single lifts to me is much more enjoyable than the traditional 3x10, 5x5, 4x8, etc. Oddly enough I've found that I recover better working in the 1-3 rep range than I ever did in the 8-12 range, even with MUCH more volume and weight.

Cheers brother.

SarahDiane · 10-01-2009, 07:53 AM

you are an animal, jamie!! looks like your PRs are WAAYY above what they used to be. got on your blog today for the first time in 2 months. typical stuff. haha.

Quote:

Originally Posted by ChAoSandPAIN

Aiight ****ers, you asked, and so you shall receive, for I am the one who giveth and taketh away, and I have smiled upon you today.

Monday:
Back Squat
No Belt, no wraps
1x1x135, 225, 315, 405, 495
6x1x545
3x3x545
Wraps, no belt
2x1x565
Wraps and Belt
5x1x605
1x2x605
1x1x645 dumped brutally onto the rack. Massive fail.

Behind the Neck Push Press
6x5x225 with 30 sec rests in between sets.

Tuesday:
45 straight minutes of power cleans. Horrific form, worthy of prosecution under war crimes legislation.
1x10x135
1x5x225
1x3x245
15x1x245
2x1x275

Wednesday:
Pullups supersetted with dips
1x30 and 30
6x15 and 15

Superset of fat bar reverse curl with cable pushdowns
3x15

ChAoSandPAIN · 10-03-2009, 11:21 AM

I'm in the red! w00t! I went form just under 200 to 0 in mere hours!

Three days ago:
15 mins of arm supersets

Yesterday:
Front Squat
10x1x425
2x1x475
3x1x425

Ab Wheel
3x15

Reverse curls and OHP superset
5x15xfat bar

Today:
Bench press
10x1x315
2x1x325
3x20x135

HumanHorrorFilm · 10-03-2009, 11:52 AM

In the red, that means your a bb.com outcast and no one takes you seriously, hahaha. **** it.

Looking good man. Kill it while im in jamaica, i fully aim to kill it as soon as i get back.

Scott~ · 10-03-2009, 01:58 PM

Who negged you?

ChAoSandPAIN · 10-03-2009, 05:34 PM

Some kid sucked at everything, and I exhorted him to kill himself. many times. It was in the "build me a platform thread." The OP in that.

bad_mf · 10-05-2009, 02:07 AM

Hope he doesn't kill himself. Means he didn't learn anything.

Jamie - you ever do snatches? Or DB snatches? I woulld have thought these are bad-ass enough to be in your program.

ChAoSandPAIN · 10-05-2009, 08:30 AM

My form on them is truly atrocious. I love doing 1 arm barbell snatches. And I mean LOVE them, but my elbow yells a lot every time I try them with my left arm. I suppose two months out of a cast, formerly torn appendages have more of a say than one would like in terms of exercise selection. I am, howver, chasing a 200 lb one arm snatch, though my most recent max was 150 with my right arm. A guy's gotta have goals, right?

ChAoSandPAIN · 10-06-2009, 12:30 PM

Today AM:
Power Cleans
10x1x245
12x1x265

ChAoSandPAIN · 10-07-2009, 12:42 PM

Yesterday PM:
Power Cleans
12x1x245

Thus, I pretty much doubled the previous week's workload and feel fine today.

Today AM
Close Grip Bench
3x1x330
BTN Fatbar presses supersetted with reverse curls
Sets of 12 for 15 mins straight.

Ran out of time, so I'll head back tonight and do something else.

racingsnails · 10-08-2009, 09:58 AM

Quote:

Originally Posted by ChAoSandPAIN

Yesterday PM:
Power Cleans
12x1x245

Thus, I pretty much doubled the previous week's workload and feel fine today.

Today AM
Close Grip Bench
3x1x330
BTN Fatbar presses supersetted with reverse curls
Sets of 12 for 15 mins straight.

Ran out of time, so I'll head back tonight and do something else.

ALPHA!

ChAoSandPAIN · 10-08-2009, 08:33 PM

So alpha, haha.

Today. Lifted with Tomflex.
Front Squat
1x2x405
5x1x455
1x2x455
2 minx135lbs

Bent Row with Thick bar log
5x6-8x315

Dips
1x30
1x40
1x50

Ab Wheel
Standing 1x5
Kneeling 3x15

Self-Inflicted · 10-09-2009, 10:30 AM

Quote:

Originally Posted by ChAoSandPAIN

So alpha, haha.

Today. Lifted with Tomflex.
Front Squat
1x2x405
5x1x455
1x2x455
2 minx135lbs

Bent Row with Thick bar log
5x6-8x315

Dips
1x30
1x40
1x50

Ab Wheel
Standing 1x5
Kneeling 3x15

I need to find a gym out in cali that has logs or thick bars. La Fitness and 24 hr fitness seriously suck, but its the closest thing within a 30-40 mile radius of me that I've found.

double gonad · 10-09-2009, 11:48 AM

Quote:

Originally Posted by Self-Inflicted

I need to find a gym out in cali that has logs or thick bars. La Fitness and 24 hr fitness seriously suck, but its the closest thing within a 30-40 mile radius of me that I've found.

Fat Gripz:

http://www.flexcart.com/members/elit...d=114&pid=3181