PL Pro Bencher - Journey to Elite Total

[kBrown]

Hello all,

Decided to give another go on this forum.

Right now I am standing with a Pro bench and am working towards my Elite total. Hoping to achieve Elite total by my December competition. Note: This means I am a PL guy not a BB.

Here is a clip from my last meet with my 470lbs bench at 220lbs division.
[video=youtube_share;1pkP2vs1C9k]http://youtu.be/1pkP2vs1C9k[/video]

My next competition I will be competing in the 198lbs division and will be putting up 500lbs.

Training has been going well, I am not competing again until December and am making some nice gains in my off season training. Really been working on my weaknesses developing my posterior chain more. Smashing those Glute Ham Raises to bring up my lagging deadlift and squat... which are obviously what I need to get that Elite total.

Here are a few clips over the past two weeks giving an idea of where I am now.

[video=youtube_share;w30K_HhjI84]http://youtu.be/w30K_HhjI84[/video]

[video=youtube_share;X6aqhXl5tg8]http://youtu.be/X6aqhXl5tg8[/video]

[video=youtube_share;gld2PBGfVro]http://youtu.be/gld2PBGfVro[/video]

 

[kBrown]

Well, feels good to be back. I have a love hate relationship with AM Forums... but I am giving it another go, clearly.

Tomorrow is bench day, excited. Haven't had a good bench session in two weeks so we will see what numbers are coming up. My bench is drastically down from my competition, meanwhile I am getting PRs in Squat and Deadlift so its like AHHHH my baby needs to rise rise rise.

 

[kBrown]

What a crappy bench day...

I mean, it wasn't without its merits but damn. I failed 365 + 110lbs band tension and failed it bad at the bottom. Literally no movement.

I did a down set with 315 + 110lbs band tension and called it quits, from there I just moved to max effort pin press.

[video=youtube_share;Qez_Lap_PT0]http://youtu.be/Qez_Lap_PT0[/video]

If you look at the body tension you can see it took me a SOLID 5 seconds of pushing to get that bar moving. I was able to eek out 3 sets of 1 rep with 405lbs.
You know, this really isn't bad but boy am I dissapointed in my pressing. Been going downhill for 4+ weeks now.

I have decided to incorporate some TBOL into my cycle started today. Will be running 40mg/day

After Pin press I moved to resistence dumbbell press neutral grip. Smashed 3 sets of these
Then some shoulder press
Triceps (skull crush)
and Biceps.

Not a bad workout, but we have really got to fix my lagging bench. 500 is looking further and further away.

 

[herderdude]

Let's make it happen, my dude. Kill it.

 

[throneof]

Subbed for learning more...

 

[FL3X MAGNUM]

I'm in

 

[LizKing531]

In it -

 

[Oscar]

Subbed

 

[kBrown]

Ready to go smash some accessory work, going to be a good evening lift.

 

[capo180]

Subbed!

 

[supermanjow]

I'm in! I'm close to your size, but a bodybuilder that likes to dabble in powerlifting. I'm hoping to hit 405 soon. I'll definitely be following your progress!

 

[kBrown]

Not a bad workout today, just accessory work...

Squats, 165lbs 5 sets of 10 reps Olympic squats
Leg Extensions 5 sets of 10 reps
Standing Good Mornings (light weight) 10sets of 5 reps

Reverse Hyper (I am SOOOO BAD At these) not sure how many I did, just a bunch of sets light weight

Glute Ham Raise (my new babies)
1 set of 40 reps
5x5 with 25lbs plate.

Thats it.

 

[kBrown]

No video today but not a bad session.

Did heavy squats, no wraps, for tripples. then moved to the rack pulls for reps of 4. Worked up to 405 on the rack pull for 4.

From here we just did the accessory work,

5x6 reverse hyper
5x10 glute ham raise
1x20 mcgill pullups
then abs on abs on abs.

Bench day shall be Thursday.

Changed my cycle and dosages.
750 Test
500 Deca
40mg Tbol

 

[kBrown]

So wanted to update everyone, changed up my gear usage.

Test 750/ week
Deca 500/ Week
Tbol 40mg/day

Going to run this quite a while of course probably dropping the Tbol after 5-6 weeks.

 

[kBrown]

[video=youtube_share;XFoVp8hppe0]http://youtu.be/XFoVp8hppe0[/video]

Chest workout
530 max out reverse band

3 sets of straight weight reps
315 - 275 - 225

Dumbbell expolsives with bands

Tricep Work (rope pushdowns, then dips 2 sets max reps)
Curls
You know the drill

 

[kBrown]

[video=youtube_share;jMPe1y0aCEw]http://youtu.be/jMPe1y0aCEw[/video]

 

[kBrown]

[video=youtube_share;bmfp1eIjKGY]http://youtu.be/bmfp1eIjKGY[/video]

Today did a bunch of reps after the featured video did 2 sets with 135 + bands/chains for 15 reps

Floor press 3x12+
mcgill pullups with red band 10x1 rep
bicep curls 10x10
tricep pushdowns 2 sets reps drop sets (vbar)

I feel like I am forgetting something but you get the idea

 

[liftandswim]

Well, I feel weak.

Awesome work. Looks like you made up for those workouts that didn't go as planned last week.

 

[kBrown]

What a rough day of deadlifts, very frustrating day. It will be fine. I am moving AWAY from conventional and going to start pulling Sumo.
My technique is a lot better, strength will be a few steps backwards but will improve. Deadlift is at a stand-still and it is making me upset.

Today
Deadlifts and then technique playing
Reverse Hypers 5 sets
Band glute pulls 5 sets
Glute Ham raise 5 sets of 10
Pull Downs 8 sets
Abs

I figure I post a video of the abs, always switching them up. Did something new today, they were quite hard.
[video=youtube_share;0yI-QvzaFqY]http://youtu.be/0yI-QvzaFqY[/video]

 

[herderdude]

I know the feeling, man. My deadlift comes and goes as it pleases, sometimes it varies by 75lbs. Just gotta keep plugging away until you find it again.

 

[kBrown]

I know the feeling, man. My deadlift comes and goes as it pleases, sometimes it varies by 75lbs. Just gotta keep plugging away until you find it again.

I hear that bud, I have worked on so many weaknesses with the posterior chain. Have gotten great at Glute Ham Raise and had significant improvements in reverse hypers and that damn deadlift still hates my soul

 

[kBrown]

Saturday:

really just a rep squat day, and by reps I mean i did triples. Had a great squat session. Actually got 455 for a triple, which is more than a PR. 2 weeks ago I got 445 for a double... this week 455 for a triple... clearly things are firing correctly.
Deadlifts are still a struggle. Doing a lot of glute work to iron that out, which will also help my squat.


[video=youtube_share;wcG8EYAaNuw]http://youtu.be/wcG8EYAaNuw[/video]

Sunday:

Today I did "speed work" but with a **** ton of band tension. Probably around 300+lbs of band (you can see I used the normal thick black band + the monster mini band... each doubled over, you do the math). The bar speed was descent and my triceps were DEAD after 4 sets of this.
My bench overall is down due to getting stuck in the bottom (which bands won't help) we start my competition bench training soon and despite my bench being down now my coaches seem confident I will break my old PR of 470 in competition. Just gotta dial things in a bit more.
After the speed work I went balls to the wall 120lbs dumbbells with thick green band. no joke.

After that a bunch of accessory work

[video=youtube_share;Nj-xvjBY5kQ]http://youtu.be/Nj-xvjBY5kQ[/video]

 

[liftandswim]

That dumbbell band work looks freaking hard. Damn

 

[kBrown]

That dumbbell band work looks freaking hard. Damn

certainly is no joke.

 

[Lifting_Dad]

Great videos on your channel man, keep it up!

 

[kBrown]

What a great day... Now Monday-Friday will be a DELOAD week before I start my pre-competition routine. I have been chasing a 500lbs squat for a while (I know light weight, but I started with really weak legs)

So here is 515lbs... not only got my 500lbs goal for the first time, but I beat it by 15lbs (incase people are wondering the squat bar is a 65lbs bar)

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

After Squats I worked on my glute weaknesses
100 reps of glute bridges
100 reps of Glute Ham Raise
100 reps of Leg Curls
100 reps of banded Glute Thrusts (similar to missionary position during sex).

 

[liftandswim]

Nice! 500 raw squat is a huge milestone

 

[kBrown]

Thank You Sir!

I am now on my Deload week until next week. Then the fun begins !

 

[kBrown]

did not record a video but back to my training cycle (started Sunday) after taking a Deload week.
Didn't do any videos (I willl, I will)
But i got 440lbs bench off a 1 board on Sunday, a bunch of down sets, then heavy shoulders and triceps for volume.

 

[kBrown]

Sumo pulls light 8x2
3 sets weighted lunges
50 reps reverse hyper
50 GHR
50 reps Standing good morning with band
100 reps glute bridge
50 reps db row

 

[kBrown]

No longer sick, thank god !
Tonight is speed day. We have swapped out my Thursdays for speed days and will be doing max efforts on Sunday from now on.

 

[kBrown]

Speed Bench 8x3 Mini Bands...
Dumbbells for reps 80s then 100s, 2nd set of 100s I shortened the ROM

Pushups supersetted with flyes 10x20reps

Triceps (bands)
100reps reg pushdowns (60 reps then 40 reps)
3 sets of pushdowns with pauses
3 sets of spread aparts

[video=youtube_share;9BLYa7w8eHI]http://youtu.be/9BLYa7w8eHI?list=UU50Fi7LTZDiA 0zTdN8BGivQ[/video]

 

[kBrown]

[video=youtube_share;ZYeM3kZB3hM]http://youtu.be/ZYeM3kZB3hM[/video]

Leg day, honestly wasn't as good as I had wanted. I was still a bit sore from my previous leg session for some reason. my set with the 365 was ridiculously high lucky that was a warmup
Ended with 435lbs + 80lbs in chains Minus some because not all the chains are off the ground when I stand so maybe 60lbs in chains? whatever.

After chains hit some Front Squats did two sets with 135 before doing 225 for 2 sets then 245 for 1 set.

After that the good old Glute Ham Raises 5 sets of 10 reps

I should have kept going but we have a big day moving gym equipment tomorrow so that will be lots of 'accessory work' lol
Tagger
and everyone remember to check out Orbit Nutrition's contest and win some free stuff !!!
http://anabolicminds.com/forum/company-promotions/256479-catch-phrase-orbit.html#post4652472

 

[kBrown]

[video=youtube_share;ed0it63L_Ds]http://youtu.be/ed0it63L_Ds[/video]

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred

 

[liftandswim]

That raw 405 moved like butter. And you were right, that 505 was damn near your fastest overload set.

Those isometric holds with the band looked like hell lol

Good job, man.

 

[kBrown]

That raw 405 moved like butter. And you were right, that 505 was damn near your fastest overload set.

Those isometric holds with the band looked like hell lol

Good job, man.

Thanks man, training has definitely been going well. On my way toward my goals. steady !

Soon i will be running some nice Orbit Nutrition supps. haven't decided on my cocktail of choice yet, but there will be growth...
Gotta constantly fuel this body.

 

[kBrown]

No video yesterday, nothing too serious.
Hit Sumo Deadlifts just a light load 350 x 5 reps
Then a boat load of GHR, Hip Abductors, Glute Bridges, and Band work.

Working that butt baby

 

[kBrown]

Kyle’s Orbit Nutrition Supplement Line-Up

Preworkout #1 SuperPump Max… Yeah I said it! This product is like never used, left behind in favor of other lines which I won’t comment on. Lets focus on why I personally love Super Pump…
The L-Taurine / Citruline blend I love when combined with Caffeine. I just love this product and will always use it (though I do experiment with other preworkouts)
http://www.orbitnutrition.com/cart/gaspari-superpump-max-1.41-lb.html

Ancillary preworkout MHP Anadrox. Why I love it… great pumps, fat burning stims… without the loss of appetite. This product is a win-win in my books. Also contains 200mg of caffeine.
http://www.orbitnutrition.com/cart/mhp-anadrox-224-capsules.html

Intra-Workout Gaspari Size On this is essential for me for between my workouts. On our intense lifting days we could have at the gym 2-3 hours. Fuelling really long workouts, with a lot of sets and volume it is important to replenish the body. Size On blasts you with 40grams of carbs and 7grams of protein… Fuel that body!
https://www.orbitnutrition.com/cart/gaspari-sizeon-maximum-performance.html

ProHormones… Okay I wasn’t going to touch on these but I know people are going to ask… What prohormones would I prefer if I were to use them…
Okay well first I have a personal preference for IML products over others. Why? Because I have repeatedly used them in the past, without disappointment. Period. It is a brand I trust.

Halo Extreme Is always a good product to me, I hate combining a bunch of products that Aromatize and Halo is safe in that department. It helps me with my goal of strength and is great for stacking. So this product always deserves a spot in my PH Regime
www.orbitnutrition.com/cart/ironmag-labs-halo-extreme.html
Combining Halo Extreme with something a bit more anabolically active I would go with Super DMX 3.0
http://www.orbitnutrition.com/cart/ironmag-labs-super-dmz-rx-3.0.html

Oh lord we just combined a bunch of PHs…  If you want to keep it a bit more simple I would go with M-Sten RX
http://www.orbitnutrition.com/cart/ironmaglabs-m-sten-rx.html

This is about the extend of my pH advice.. don’t forget your anti-estrogen’s and cycle support. Also carried by Orbit.


Happy Lifting
[video=youtube_share;1pkP2vs1C9k]http://youtu.be/1pkP2vs1C9k[/video]

 

[kBrown]

 

[kBrown]

Easy accessory work day... Ready for Saturday and Sunday to SMASH

Speed bench with black mini band + 185lbs 8 sets of 3 reps
Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
3 sets of 20 pushups with 1 set of max (74 reps)

Chest supported rows, 2 plates, 5x10

3 sets of triceps with 60s DB
5x20 tricep pushdown

machine deltoid raise 5x20

[video=youtube_share;CxjO_Jvt3dg]http://youtu.be/CxjO_Jvt3dg[/video]

 

[liftandswim]

Lookin' huge, brother.

 

[kBrown]

Video coming tomorrow

Started a new diet plan week one begins tomorrow

My coach thinks it will suit my needs just fine

Essentially it's a pound of turkey and a pound of beef a day and rice

Plus a few other things

Super excited me and my neighbors cooked 14lbs of meat today haha good times

To be continued tomorrow

 

[kBrown]

Rough heavy chest day

capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
1) I never really fail at the top when I bench anyway,
2) I rarely do floor presses.
So all in all not a bad day I suppose. After heavy floor press

Did dumbbells
120lbs max effort
100lbs max effort
80lbs max effort

After dumbbells I kinda just worked each body part as I saw fit
3 sets of pull downs
5x5 chest supported rows
3 sets band pulls

Triceps
100 reps
then Band Spread Aparts (featured in video)

[video=youtube_share;fVfC8os6qeU]http://youtu.be/fVfC8os6qeU[/video]

 

[kBrown]

Not a bad leg day. Capped out at 560, used a lighter band nothing crazy and didn't double it over. Definitely having depth issues. Worked on some pause squats after with 265lbs.

Didn't really do much for accessory after, I was spent. Did a few GHR's and Leg Curls

[video=youtube_share;jU8MgvQSUeQ]http://youtu.be/jU8MgvQSUeQ[/video]

 

[kBrown]

Today was a special day... I just felt cocky as **** and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
First set did the regular eliteFTS black band
Upgraded to the Green Band
Upgraded to the Big Grey Band
Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.

On my way to that 500 bench...

[video=youtube_share;u2anvF7IVdI]http://youtu.be/u2anvF7IVdI[/video]

After heavy DB hit some more accessory

10 sets of 20 reps Pushups + Band Flyes supersets

5x10 Chest Supported Rows
5x10 Wide Pulldowns
2x50 band pushdowns
2xburnout band pushdowns

5 sets band face pulls


Orbit Nutrition got my recovery on point

 

[kBrown]

[video=youtube_share;1mEJ-0fArds]http://youtu.be/1mEJ-0fArds[/video]

 

[kBrown]

[video=youtube_share;64o5Dm3Sk7o]http://youtu.be/64o5Dm3Sk7o[/video]

8 weeks out...
450lbs on the buffalo bar. I really can't complain with that. That is 20lbs off from my meet PR and with a harder bar... So victory!
p.s. the buffalo bar is 55lbs + curved meaning it increases the range of motion.

Also I had some stability issues but pulled through okay.

 

[kBrown]

Speed Day
[video=youtube_share;pNSIbYVqLbU]http://youtu.be/pNSIbYVqLbU[/video]


Changes to come:
Bands going forward will be looped UNDER the bench to increase band tension on the DBs

 

[kBrown]

Power Lifting is such an amazing sport to participate in, takes a lot out of you and requires a lot of sacrifices if you want to do well but every bit of it is worth it when you get under the bar and battle for victory, when you look back at where you were and see the progression to where you are now. Each battle, each sacrifice all feels worth it when you see that progress.
July 10th I got 460 off a 2 board today I bashed 480lbs... 20lbs PR. ****ing love it.
Who cares ? Well me... And if you ask that after reading this ask yourself what the **** have you accomplished ?



http://youtu.be/IENwUJ_0WNU

 

[liftandswim]

Sick PR. 500 is yours!