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  1. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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 https://youtu.be/e3reT1npsKQ
  2. kBrown

    Directed variation

    No Definitely work them still but they aren't big areas of focus Just because someone says you need big Lats to bench big doesn't mean spend tons of volume growing big Lats... Especially not if they aren't a driver in YOUR bench We are talking PL not BB Some people get so caught up in...
  3. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    Invalid Link Removed 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 https://youtu.be/b4-UImwfTjI Invalid Link Removed
  4. kBrown

    Directed variation

    Haha thanks bud
  5. kBrown

    Directed variation

    Directed Variation Note: This is written for beginners not so much for you super bad asses, so if it doesn’t apply let it fly. But hopefully everyone can find a little gem to takeaway. Training, to be maximally successful, needs to be planned and analyzed. Going to the gym and doing what...
  6. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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
  7. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    Will do man Good fym out there for sure
  8. kBrown

    My injury experience

    Injury and Injury prevention So recently the big question came up… “Kyle, why are you always injured?” Well… Let’s set the record straight. My first, and only, injury is the two bicep tears. Once training resumed I unfortunately strained my left pec within a month, but not a serious injury...
  9. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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 https://youtu.be/ELvW5H97ni4 Squat session some highlights
  10. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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...
  11. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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...
  12. kBrown

    PL Pro Bencher - Journey to Elite Total

    Tested my squat 550lbs with a 7/10 wrap strength, very nice. My strength felt great I just benched Thursday but was in a good environment and hit a few reps with 405lbs Looks like October 10th is going to be my next competition will be creating a new thread specifically for that...
  13. kBrown

    PL Pro Bencher - Journey to Elite Total

    https://youtu.be/5z-MnEy9J6A Working on my weakness on the top half 405lbs 2 sets of 8 345 for 3x3 pin press Accessory work... Even some push-ups !
  14. kBrown

    Thoughts on the gym and gym culture

    Well I'm not exactly training at LA fitness I am talking about the need for power gyms and underground BB gyms that don't get watered down and diluted by the need to "keep it clean"
  15. kBrown

    PL Pro Bencher - Journey to Elite Total

    Find your max Work within Prillipins chart in the 75 to 85% range Lose the tricep push downs and cables Hit chest Then Dumbbells Then skull crushers Then your push downs after Prillipins chart will be your best friend to find out for strength purposes what your rep ranges should be and...
  16. kBrown

    PL Pro Bencher - Journey to Elite Total

    To help I would need to see what your chest routine looks like and a few videos of you lifting brother
  17. kBrown

    Thoughts on the gym and gym culture

    It gives my belly something to push against which is a que for me to get leg drive
  18. kBrown

    PL Pro Bencher - Journey to Elite Total

    Invalid Link Removed Getting nestled into my new home at Beat Personal Training. Today revealed my tricep weakness, which is understandable being that I've done remarkably little tricep work since being back. 2 sets of 2 at 435lbs. Third set I violated my program and tried to do a triple, them...
  19. kBrown

    PL Pro Bencher - Journey to Elite Total

    ***Thoughts on Gyms, Culture, and Training*** The Gym… Sometimes it’s a confusing place. Is it that area you can let your inner demons out and unleash; Is it the “Compound,” and the “training ground” or is it a place where you have to be all prim and proper. Not too loud, not too aggressive...
  20. kBrown

    Thoughts on the gym and gym culture

    Invalid Link Removed Getting nestled into my new home at Beat Personal Training. Today revealed my tricep weakness, which is understandable being that I've done remarkably little tricep work since being back. 2 sets of 2 at 435lbs. Third set I violated my program and tried to do a triple, them...
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