Unleashing the Beast - road to Iron Mafia OCT 10

[kBrown]

It is time, my battle wounds (Distal Bicep Tears) are healing up nice and I am ready o ear up for a meet.

Looking like I will be doing the SPF Iron Mafia meet October 10th in Kentucky.

This will be an aggressive meet and I will have some serious training to do to get ready for it... Time to up the Ante a bit.

My goal is to end the year with a 500lbs bench and 600lbs squat. Maybe we can make BOTH of those happen at this meet.

Below is my video of my max effort squat this past Saturday (6/27) at an event at Eaton Barbell, in Eaton Ohio.

I am going to do an Overload bench this week and test my max next week. So stay tuned for that.

[video]https://youtu.be/Z5zTsDzSmKs[/video]

 

[kBrown]

Today's workout makes a new journey. Using biometric feedback. The .# mark the speed of the reps as measured in meters per second by a tendo unit

4 sets of 5 220 at .8
Worked up to 405 at .25
385 5 singles at .3 failed my speed
345 pause 3 sets of 6
365 pin press 7 singles
275 flat wide 3x10

A lot of volume today 24,700lbs

Let's get ready to compete!!!

 

[bobsaget2191]

here to follow and support ya looking jacked bro goodluck

 

[kBrown]

Speed at 220 avg .8 4 sets of 5
415 .38
405 2x2
385 3x2
335 3 sets of 3 5 second pause in hole
335 1 set of 8

Yoke squats

[video]https://youtu.be/ELvW5H97ni4[/video]

Squat session some highlights

 

[herderdude]

In.

 

[PhatBoy07]

Subbed in for heavy weight

 

[herderdude]

Also if you go back to Eaton tell Nate I said what's up and Crystal, Jared, and I missed him on the 18th at Lexen. Looks like a great place to train out there. Your squats have gone through the roof, man. Awesome.

 

[kBrown]

Also if you go back to Eaton tell Nate I said what's up and Crystal, Jared, and I missed him on the 18th at Lexen. Looks like a great place to train out there. Your squats have gone through the roof, man. Awesome.

Will do man
Good fym out there for sure

 

[kBrown]

Speed pulls .85 avg 205 5x5
335 8 sets of 4

405 for 1 Anderson

245 5x2 good morning

Today I was Sooo sore after my leg workout

May have to adjust my days to allow an extra day of recovery

 

[kBrown]

245 8 triples .75 avg speed

No leg singles benches
315 1
365 1
385 1
405 1
435 1

Flat bench reps 315 x 15

345 8x1 Avg .35

5x40 push-ups
5x5 pull-ups

[video]https://youtu.be/b4-UImwfTjI[/video]



Www.facebook.com/kbrownfitness

 

[kBrown]

4 sets of 5 225 .75 avg

Feet up 1 reps
315
365
405
415
440

355 8 sets 1

275
15
15
15
8

[video]https://youtu.be/e3reT1npsKQ[/video]

 

[kBrown]

265 8 triples

Singles
335
385
425
440

205 SSB
5x5 3 second pause

[video]https://youtu.be/EPF_DaqyQuQ[/video]

 

[kBrown]

135 and 80 chains 4 sets of 5

80lbs chains with below weights
225
315
365
405


4 sets 405 for 1 rep
385 for 1 rep

Floor press
335 8 sets of 3

Skull crushers
3 sets heavy

[video]https://youtu.be/XMMRhtpMd1o[/video]

 

[kBrown]

Gearing up for that competition In December
Lean right now and am ready for that 198 class. Am sitting at 201lbs after my squats today.

Am testing my bench in two weeks!!!
If I get the number range I'm hoping for we officially start competition prep

Gimme a follow on fb for updates

Appreciate the support

 

[bobsaget2191]

killin it bro

 

[kBrown]

[video]https://youtu.be/-LovPIwTX2U[/video]

515 pull with straps

Deadlifts are looking rough since I tore my biceps going to be working on this and doing a lot of grip work to move away from the straps

Hoping my bench goes good next week because I am soooo ready to dial this stuff in for December

 

[kboxer7]

Keep on Keepin on man.

Glad to hear you are back in action after those injuries. I know all too well that struggle. Best of luck to you bro!