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  1. kBrown

    Pulling it together for a meet

    Pretty nice bench session The extra recovery and massages are paying off. Got 460 for a clean double. If things keep going this nice I might beat my 480 best in December... Won't know until meet time. This was my last heavy bench workout until then. Hit squats today too 515 for 2 doubles it...
  2. kBrown

    Pulling it together for a meet

    I do my own bench programming but yes I follow a program
  3. kBrown

    Pulling it together for a meet

    https://youtu.be/94fESRm4HTM Another bench day got up to 415 for a fast single at 33m/second Not a bad day !!! The chest is coming back :) Legs this Sunday
  4. kBrown

    Pulling it together for a meet

    After lots of tissue work I decided to get back on a nice bench tonight Did a few singles with 405 then 405 for an easy triple. I was gonna keep going but boss told me no... It's best to listen 275 for 20 as my down set. Pretty nice day, feels good to be back http://youtu.be/lpjZoVhm6jE
  5. kBrown

    Pulling it together for a meet

    Invalid Link Removed Invalid Link Removed Today tried out the compression sleeves to help with my bicep tendonitis... Huge success Due to my mild pec issue I did a low rep high Volume workout to minimize the extra strain from high reps 20x5 Not a bad day
  6. kBrown

    Pulling it together for a meet

    **12/5/2015 Meet Day** A point to Prove... Meet day is fast approaching and while discussing my upcoming competition with others the most frequent question I get is “why?” and sometimes the occasional “you are dumb” Why am I competing so soon, despite some nagging injuries, despite the very...
  7. kBrown

    Pulling it together for a meet

    245 SSB speed squats followed by 2x10 for extra volume Speed work done at .8m/s avg Honest to god I've never felt much from speed work unless actually measuring speed. Takes the subjectivity out of it and makes it a pretty grueling workout to make sure you hit that .8m/s Then did some static...
  8. kBrown

    Pulling it together for a meet

    I'm not sure I would be emotionally able to hold that !
  9. kBrown

    Pulling it together for a meet

    Today was a nice day 470 at .33 m/s Followed by some doubles at around 385 Then pause squats... Always brutal One more week off of benching and I try to resume that Hoping to pull it together last minute before the meet https://youtu.be/JOsxynt_LEQ Invalid Link Removed Invalid Link...
  10. kBrown

    Pulling it together for a meet

    First of all I want to apologize for my prolonged leave of absence I have had a lot going on personally and on the training side of things I have had some severe issues as well. My transition back to low bar squat has been causing severe bicep tendinitis which is all the worse considering I...
  11. kBrown

    Progress pics / 20lbs drop for comp

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  12. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    https://youtu.be/-LovPIwTX2U 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
  13. kBrown

    Progress pics / 20lbs drop for comp

    I will be competing full power Always do I've got a 480 raw at 220 I'm hoping for close to that at 198 before I start my meet cycle
  14. kBrown

    Progress pics / 20lbs drop for comp

    We are doing some new programming designed with a tendo unit Numbers... Stay tuned hoping for 480 in 2 weeks !
  15. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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 Invalid Link Removed Invalid Link...
  16. kBrown

    Progress pics / 20lbs drop for comp

    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 Invalid Link Removed Invalid Link...
  17. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    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 https://youtu.be/XMMRhtpMd1o
  18. kBrown

    Directed variation

    Not necessarily Just like some people are more tricep or chest dominant benchers Some people are quad dominant squatters others aren't so directly training something that isn't dominant in that lifters lift isn't going to have as strong a carryover
  19. kBrown

    Directed variation

    Sorry for delay, I just saw this question. You would do different exercises based on your strengths and weaknesses, emphasizing strengths until weaknesses become a limiting factor in performing the lift. Two people with two different squat strengths may have very different dominant muscles...
  20. kBrown

    Unleashing the Beast - road to Iron Mafia OCT 10

    265 8 triples Singles 335 385 425 440 205 SSB 5x5 3 second pause https://youtu.be/EPF_DaqyQuQ
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