Anabolics, Competitions, and the Journey to a 500lbs bench

[ckcrown84]

thnx and i didn't even know their were meets with Team scoring, do they do that? i just meant, like my gym we had a powerlifting team and represented our gym and such, and we all trained together but yeah when you got to the meets it was all solo totals, so i didn't mean team totals, and do they even do that? have teams compete by adding their team totals?


i would guess maybe they do now that you made me think about it lol, and all the meets we were in we never had team totals meets?

Also is that magazine still out for Powerlifting? might be called "powerlifting" lmao i use to love that magazine, and it would list your name in the back pages for what meet you won and such, got my name in it once for winning the war at the shore bench press only competition, anyhow whens ur next comp?

No the team totals don't exist technically but gyms do keep track of each other

I feel like web based scoring has taken the big time instead of magazines. It's all about being on the top 10 list on power lifting watch

My next meet will be in 6 months

I'm gonna spend 2-3 months training high volumes and building a bit of muscle
Then zero in on a meet


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[Presser]

No the team totals don't exist technically but gyms do keep track of each other

I feel like web based scoring has taken the big time instead of magazines. It's all about being on the top 10 list on power lifting watch

My next meet will be in 6 months

I'm gonna spend 2-3 months training high volumes and building a bit of muscle
Then zero in on a meet


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Nice! Remember when your ready for a New Sponsor, hit me up!

Would Love to have You Wearing Our "Train Your Mind To Build Your Body" MuscleChemistry.com t-shirts at the gym and meets, and hell wherever ya went!

 

[ckcrown84]

Nice! Remember when your ready for a New Sponsor, hit me up!

Would Love to have You Wearing Our "Train Your Mind To Build Your Body" MuscleChemistry.com t-shirts at the gym and meets, and hell wherever ya went!

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[Presser]

just now read your pm this morning brutha, i will reply shortly daddio!!!

 

[ckcrown84]

Week 2 bench workout, the upcoming holidays are gonna throw off my routine a bit but am gonna try to get some core lifts in while I am away (leaving Monday).

Anyway today was some velocity training then percent training...

First warmup then 5 sets of 2 at .5meters per second so
285 5x2
Then 80% for 6x3 so 365
Then drop sets for reps and ended with some heavy dips... Then grip training.

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[cybrsage]

Oh you know
Making them gains

I just noticed you are doing the same thing that devil behind you on the wall is doing! HAHAHA! Perfect picture!

 

[ckcrown84]

Not a great bench session in today, the bar had too much whip and the plates were so far out just threw me off
Hey I'm on vacation all good.

Next week is a deload week will just be some fluff and buff workouts.

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[ckcrown84]

Drove 8 hours today and when I get back home I hit some deadlifts... Didn't do a real workout but was happy to pull 485 and hold it for 4 seconds. Making progress on my grip.
Next week will be fluff workouts for a week long deload. Then the week after we go back to battle !!!

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[ckcrown84]

Things are going well,
3 more weeks of volume training 1 more deload then we test maxes and then begin another 7 week wave before my next meet prep
Boy time flies

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[LeatherHead]

Looking yoked!

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[Zao]

That a powerlook!

 

[Iron Game]

Great progress, lookin huge

 

[ckcrown84]

Don't blow your WOD--- an upper body timed strength/endurance chipper

***No time 85% bench 3x3***

***Optimal time 30 mins***
500 meter row
200 push-ups
30 box jumps 12 inch
50 pull-ups
1 trips sled
50 ring dips

Don't blow it

Strength/endurance chipper. Strength component never done for time, this is for maximal power output and technique.

Endurance component timed, the lower body components allow some upper body recovery and fatigue management between major exercises while maintaining cardiovascular output.

-written and designed by Kyle Brown

Some funny moments in this video, full WOD, some sexy bunny hops, partial reps, and hard fucking work... My favorite moment is around 9:50 when I beg Jason to bring me water lol
P.s nobody cares about form nazis when you are doing endurance workouts. Out bench me bitch

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[ckcrown84]

Curious if anyone tried my WOD ? probably not

Anyway did some leg presses today to give squats some break and light pulls nothing crazy. Finished the day with some farmers to work on my grip

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[cybrsage]

Are those hand grips add ons to the bar or part of the bar?

 

[ckcrown84]

Are those hand grips add ons to the bar or part of the bar?

Those are farmer carry bars



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[ckcrown84]

Accomplishments don't come without struggles and if it came easy it's meaningless.

2015 was marked by nothing but obstacles and struggles and ended with my goal falling with the deadlift, wasn't able to dial it in after spending most the year out with two distal bicep tears.

2016 will I'm sure have its obstacles, but I am off to a hell of a start. My training partner pushes me in new ways, my programming is better and smarter, and my god I'm a lean short jacked awesome beefcake [emoji867]

Give my page a like and share and follow my journey to a respectable deadlift... And no torn muscles in 2016

If you aren't following me you probably should
www.facebook.com/kbrownfitness

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[cybrsage]

Pfft, you have a lot of work to do. I lift twice as much as you do...and that is before I wake up in the morning!

 

[ckcrown84]

*long video*
Today was something special, energy and intensity was there.
Bench 375 + orange micro for 5 doubles
Floor press 3x5 225 + 160 to 200lbs chains (not sure, don't care)
Big swedes 150lbs DB press
Swedes 205lbs power curl
My personal emotional come back with a 135lbs curl for a double...amazing accomplishment given my bicep tears.

Happy to have a guest lifter today, made an hour drive to join us, shout outs to him

Amazing day, check the video for some highlights

Remember this is only 8 heavy working sets on the chest... As Wenning says: "it's not what you can do it's what you can recover from"
Biggest mistake I see beginners make in the gym is set after set, beyond the point of failure

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[ckcrown84]

The bench press isn't about the chest bounce, the famous bro spot, or that sexy mid press humping the air motion we've all seen. Check the ego and work in a range you can actually control.

If you are serious about building a stronger bench you want to concentrate on volume in the 65 to 85% of your 1RM and you want to focus on controlling the Weight and being explosive.

Nice explosive clean reps is what is going to build your strength, executed with proper technique you will feel more strength and growth then you ever will with the bro spot.

My partner and I both bench well over 400lbs and today is an example of a close grip training session. 8 sets of 3 at 315lbs with strict pauses.


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