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Journey to the XPC Arnold Bench Qualifier
For those that don't know me, my name is Kyle Brown,
I am a GBN Sponsored athlete and currently hold the RPS Modern World Record Bench in the 220 class. I am currently training and aiming to compete in the 2015 Arnold Classic XPC Bench Bash... Hard work, dedication, and energy is what I am going to get-- that and the best damn gear I can get. GBN is my #1 international source for high quality gear and its what i have depended on throughout my competitions to bring me to peek performance. Follow me on my journey. |
Saturday we hit the accessory work hard.
Smashed me some suspended good mornings. Extreme maximal effort! 3 plates bam - YouTube Sunday Was a volume training session on the chest. Hit some heavy weight and some light :) Drop sets 405 - YouTube |
My congrats champion!
Good job. A great log and great journey. I am interested to see where you will arrive. Thanks for keeping log. |
Leg / Back day. Can't wait for tonight!
Video shall be posted. |
Good afternoon everyone,
Today was that max effort squat with 100lbs chains. I made it to 385lbs without wraps. From there I jumped to 425lbs with wraps (that is 525lbs at the top). Took me two attempts to smash this weight, but I got it. Had to get my head and technique correct ! 425 and 100 chains fail - YouTube And 2nd attempt success 425 and 100 chains good lift - YouTube |
Today got some nice lifts in.
Hit max effort on the bands for bench. used the black mini bands. Stopped a bit shy of my max--not allowed to risk missing the set! 385 with mini band - YouTube After this I did 3 sets with hanging kettlebells to work on stabilizers Then I jumped in on some Push Press. Got some nice lift 250 push press - YouTube |
465 two board - YouTube
465 two board. Not a bad baseline for about 3 months out (depending) After this we did 4-5 sets off a 3 board against bands for triceps. Followed by Dumbbell shoulder press (3 sets light) Then some rope push downs. Heavy weight takes it out of you! |
Umm that was 475... lol
Sorry math skills :( |
Not much to report from todays workout. Just did a lot of accessory work to bring up lagging parts
Weighted extensions off the GHR Max Effort Weighted extensions for reps Walking Lunges GHR 10 sets of 5 (still new at these I suck at them) Hamstring Curls with a band 100 reps Abs |
275 push press - YouTube
Sunday is always accessory work. Did 5x5 with the buffalo bar 285lbs. Strict pause at the bottom and practiced my leg drive as well. After this we took a break and did max effort push press (video above) got 275lbs. Can't complain with that. Last time I failed to get 275 and it took me two attempts to get 250lbs. So this is a 25lbs PR. After the push press i kinda forget to right everything down because really who cares? Some triceps with the dumbbells and bands, then some pulldowns. Yippee :) |
375 and 80 chains - YouTube
Today was doubles on squats. Not bad. Today: 375 + 80lbs of chains for a double 2 months ago: 405 + 60lbs chains for a single. Can't really complain. After this did 10 sets of practicing my deadlift, modifying my technique. Then 8 sets of the GHR |
looking strong
how come dont update facebook anymore |
405 and 80 in chains - YouTube
Very nice grinder on the heavy bench. 405lbs + 80lbs in chains (approximately some links were not off the ground). After this max we worked up to 315 + 80lbs of chains for some tricep presses, off of a 3board. Then I did a few sets with the football bar just to work on stability and that is a weakness of mine. After that just did some triceps and face pulls nothing crazy. chains gassed me. |
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EPIC frigging squat day ! :)
So my competition PR is 450... Today I smashed 475 on my 2nd attempt. My first attempt I fail, lost my air at the bottom and didn't get it... Tried again and absolutely smashed it. Can't wait to compete again :) I will be at 500 in no time #GBN WIN! 475 pr squat - YouTube After squats I did some speed pulls about 6 sets *was a bit too heavy* Then some GHR and hyper extensions for the win :) Excellent day So happy |
Sounds exciting!
Stay focused! Quote:
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Hit suspended good mornings today
Suspended good mornings - YouTube [VIDEO]http://youtu.be/w30K_HhjI84[/VIDEO] this is a 100lbs PR... yes 100. So after all my complaining about some of my lifts being down, well this one has skyrocketed! So I am clearly doing something right! Dieting down is going slow and steady. Might have some changes occurring based on what competition I am doing... dont fret don't fret. PL isn't about what stage you step on its about what your damn national rankings are! So don't get your panties in a bunch. National best--- 198 |
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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 |
http://youtu.be/XFoVp8hppe0
Chest workout 530 max out reverse band 3 sets of straight weight reps 315 - 275 - 225 Dumbbell expolsives with bands Tricep Work Curls You know the drill |
http://youtu.be/bmfp1eIjKGY
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 :) |
[VIDEO]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 |
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