Grinding the Weaknesses

  1. Grinding the Weaknesses


    Current meet standings:
    385lbs Squat
    415lbs Bench
    445lbs Deadlift

    Current Gym approximations
    420lbs Squat
    430lbs Bench
    460lbs Deadlift

    Weaknesses:
    Quads
    Glutes
    Abs
    Triceps

    Ready to grind?

    Next meet will be in July, I am going to focus the next 10 weeks on ironing out the weaknesses.

    As usual I post videos, pictures, and maybe a few here and there of the girlfriend's training. She will more than likely be competing in July as well.

    Lets keep this constructive...
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete


  2. I'm in

  3. Lets see where this goes
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  4. Yo.
    Controlled Labs Board Rep
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  5. Quote Originally Posted by Sean1332 View Post
    Yo.
    Whats good man!
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  6. Good job at the meet, dude. Let's get that squat up now!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. Quote Originally Posted by Sean1332 View Post
    Good job at the meet, dude. Let's get that squat up now!
    yeah man my squat needs lots of work. but am gonna stick to it.
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    MRSupps Muscle Research Athlete

  8. Today was a "work the weakness" day, all in all a pretty unfilfilling workout.
    Honestly feel like I can go right back in the gym and workout again. blah.

    Incline press 225lbs 3x10 sets
    Db incline Press 100lbs 3x12
    Flat wide grip (i don't bench wide) worked up to 355lbs x 3 Tried the sling shot. hated it, hate the idea, don't like it, got the 3 reps without it, got none with it. Would wrather a damn spotter or a band. end of story. Plenty of ways to work past your max without having your body contorted into that damn thing.

    Did a few shoulder exercises and 4x25 dips.
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  9. Quote Originally Posted by kBrown View Post
    Current meet standings: 385lbs Squat 415lbs Bench 445lbs Deadlift Current Gym approximations 420lbs Squat 430lbs Bench 460lbs Deadlift Weaknesses: Quads Glutes Abs Triceps Ready to grind? Next meet will be in July, I am going to focus the next 10 weeks on ironing out the weaknesses. As usual I post videos, pictures, and maybe a few here and there of the girlfriend's training. She will more than likely be competing in July as well. Lets keep this constructive...
    445 dead? Whatcha weigh bud?
    Psalms 62:1-62:2

  10. In for some squat gainzzzz..

    Get some

  11. Quote Originally Posted by tyga tyga View Post
    445 dead? Whatcha weigh bud?
    445 dead is sad.
    I am 198lbs
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  12. Quote Originally Posted by kBrown View Post
    445 dead is sad.
    I am 198lbs
    Why is 445 dead sad?

    Can you post a video of your form?

  13. Your numbers look decent to me, and I have no idea what your training history, plan, or longevity is.

    Tell us about yourself, and I would like to see these
    Lifts on video

  14. I'm in to follow along man.

  15. Similar weaknesses as mine. Do you do any pin squats?

  16. Quote Originally Posted by drewsicle3210 View Post
    Your numbers look decent to me, and I have no idea what your training history, plan, or longevity is.

    Tell us about yourself, and I would like to see these
    Lifts on video
    I will post lifts on video for you now good sir.

    I been training PL for 1 year but not steady. I trained 4 months did a Meet had some life issues and got back into it about 3 months ago.
    Did another meet the other week. Planning another in the summer.
    Videos coming in a second for you,
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  17. Quote Originally Posted by drewsicle3210 View Post
    Why is 445 dead sad?

    Can you post a video of your form?
    Its sad because in PL and my weight class and with the guys I train with they are pulling 600+
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  18. Quote Originally Posted by ironpsych View Post
    Similar weaknesses as mine. Do you do any pin squats?
    No we do not.
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    MRSupps Muscle Research Athlete

  19. 385 opener squat


    435 2nd attempt


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    MRSupps Muscle Research Athlete

  20. Bench

    415 opener


    445 2nd


    445 3rd had it I think but I got robbed
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  21. 405 opener deadlift


    445 2nd deadlift


    460 3rd deadlift
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  22. So as far as your deadlifts go, My opinion is that you need more velocity coming off of the floor.
    It looked like you could have pulled that, and you 'mentally' just couldn't get it up.
    But your form looks solid bro, You have a coach so just keep working at it.
  23. Thumbs up


    Quote Originally Posted by drewsicle3210 View Post
    So as far as your deadlifts go, My opinion is that you need more velocity coming off of the floor.
    It looked like you could have pulled that, and you 'mentally' just couldn't get it up.
    But your form looks solid bro, You have a coach so just keep working at it.
    Just need time, consistency, and work.

    It will come
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  24. Quote Originally Posted by kBrown View Post

    No we do not.
    I found they helped my speed off the floor for dead as well as explosion out of the hole on squats. They are also humbling as hell. I generally do 3x10x300 +/- 25 off a beliw parallel pin after my main squat work. Your hips and core will hate you.

  25. Quote Originally Posted by ironpsych View Post
    I found they helped my speed off the floor for dead as well as explosion out of the hole on squats. They are also humbling as hell. I generally do 3x10x300 +/- 25 off a beliw parallel pin after my main squat work. Your hips and core will hate you.
    Define pin... do you mean rack pulls? we do those
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    MRSupps Muscle Research Athlete

  26. Muscular Development forum has some of the biggest douchers on it. Period.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  27. Quote Originally Posted by kBrown View Post

    Define pin... do you mean rack pulls? we do those
    Not pulls. You set the bar on the safeties and do a bottom up squat. It can be done with a standard bar or safety squat bar. Set the pins where you start at or below parallel and squat up from that position.

  28. Quote Originally Posted by ironpsych View Post
    Not pulls. You set the bar on the safeties and do a bottom up squat. It can be done with a standard bar or safety squat bar. Set the pins where you start at or below parallel and squat up from that position.
    Oh gotcha, no we definitely do not do that. We do pin presses with chest, but not legs.

    Legs we are strictly safety bar, regular bar, bands, chains, etc.
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  29. i only watched the deadlift vids, but what i see is your belt shifting about a little bit right before the pull. your back stays good though. you may want to push out more with your abs.

    i also notice a small jerking motion at the bottom. i am guessing its you trying to pull the slack out of the bar.

    you seem to have some strong legs, have you tried sumo?
    you can call me "ozzie" for short.

  30. Might have to try those start from the bottom sqauts sometime. Sounds fun. Those deads almost make me wanna go deadlift right now haha

  31. Quote Originally Posted by asooneyeonig View Post
    i only watched the deadlift vids, but what i see is your belt shifting about a little bit right before the pull. your back stays good though. you may want to push out more with your abs.

    i also notice a small jerking motion at the bottom. i am guessing its you trying to pull the slack out of the bar.

    you seem to have some strong legs, have you tried sumo?
    Funny you mention Sumo. I am much stronger sumo but somehow I "twerked" my back just a little during my 2nd bench attempt and when I was warming up I felt extremely weak Sumo and my butt was hurting. So I just pulled conventional.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete
  

  
 

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