Journey to the XPC Arnold Bench Qualifier - Printable Version

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+--- Thread: Journey to the XPC Arnold Bench Qualifier (/showthread.php?tid=5260)

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-01-2014

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.

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-01-2014

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

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Journey to the XPC Arnold Bench Qualifier - Huge Tom - 07-01-2014

My congrats champion!

Good job. A great log and great journey.

I am interested to see where you will arrive.

Thanks for keeping log.

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-01-2014

Leg / Back day. Can't wait for tonight!
Video shall be posted.

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-02-2014

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

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-04-2014

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

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-11-2014

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!

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-11-2014

Umm that was 475... lol
Sorry math skills

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-12-2014

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

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 07-14-2014

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

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