Grinding the Weaknesses

kBrown

kBrown

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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...
 
TheMovement

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Lets see where this goes
 
Sean1332

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Good job at the meet, dude. Let's get that squat up now!
 
kBrown

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kBrown

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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.
 
tyga tyga

tyga tyga

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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?
 
drewsicle3210

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In for some squat gainzzzz..

Get some
 
drewsicle3210

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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
 

ironpsych

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

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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,
 
kBrown

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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+
 
kBrown

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385 opener squat
[video=youtube_share;LvcLVXHRh_ M]http://youtu.be/LvcLVXHRh_M[/video]

435 2nd attempt
[video=youtube_share;F1nRXMNjhN g]http://youtu.be/F1nRXMNjhNg[/video]

[video=youtube_share;AlTCnL9t76A]http://youtu.be/AlTCnL9t76A[/video]
 
kBrown

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Bench

415 opener
[video=youtube_share;tkTU0FXsR18]http://youtu.be/tkTU0FXsR18[/video]

445 2nd
[video=youtube_share;LYdnZ126Aqg]http://youtu.be/LYdnZ126Aqg[/video]

445 3rd had it I think but I got robbed
[video=youtube_share;ywizKlY-n5Y]http://youtu.be/ywizKlY-n5Y[/video]
 
kBrown

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405 opener deadlift
[video=youtube_share;BfK-hFn7f1k]http://youtu.be/BfK-hFn7f1k[/video]

445 2nd deadlift
[video=youtube_share;fY6p2Qov_ZI]http://youtu.be/fY6p2Qov_ZI[/video]

460 3rd deadlift
[video=youtube_share;s6C4R1R2RZM]http://youtu.be/s6C4R1R2RZM[/video]
 
drewsicle3210

drewsicle3210

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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.
 
kBrown

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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 :)
 

ironpsych

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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.
 
kBrown

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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
 
kBrown

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Muscular Development forum has some of the biggest douchers on it. Period.
 

ironpsych

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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.
 
kBrown

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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.
 
asooneyeonig

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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?
 
Revival

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

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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.
 

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