Browners Log

I think the starting position is about right, but the technique could be tightened up a bit (true of us all). Chest up might be the cue?

Basically, once the bar clears the knees, it should be a flute squeeze and you're done.
 
Going to do some volume work for the next six weeks, Starting off quite light and hoping for a progressive overload/linear progression through the weeks.

This mornings session

Squats
110kg x 12
110kg x 12
110kg x 12

Bench Press
100kg x 7
100kg x 7
100kg x 7

DB Lunges
20kg x 8
20kg x8
20kg x 8

Incline DB Press
30kg x 10
30kg x 10
30kg x 10

Face Pull
50kg x 15
50kg x 15
50kg x 15

Tricep Pushdown
35kg x 15
35kg x 15
35kg x 15

Felt more like a cardio workout!
 
Deadlift
170kg x 6 @6RPE
170kg x 6 @6RPE
170kg x 6 @7RPE

Chest Supported Row (Machine)
60kg x 12
60kg x 12
60kg x 12

RDL
70kg x 12 @5RPE
70kg x 12 @6RPE
70kg x 12 @6RPE

Laying Hamstring Curl
32kg x 10
32kg x 10
32kg x 10

EZ Bar Bicep Curl
20kg x 12
20kg x 12
20kg x 12
 
This low intensity volume stuff feels like cardio!

Bench
85kg x 12 @6RPE
85kg x 12 @7RPE
85kg x 12 @7RPE

Squat
130kg x 7 @6RPE
130kg x 7 @7RPE
130kg x 7 @7RPE

Bulgarian Squats
20kg db's - 3 sets of 8 on each leg

Seated Shoulder Press
30kg db's 3 sets of 12

Face Pulls
50kg 3 sets of 15

Leg Extensions
40kg 3 sets of 15

Tried to keep rest down to a minimum even on the squats, all about dat pump brah!
 
More volume stuff

Deadlift (Beltless)
155kg x 4 for 5 sets. These didn't even register on the RPE scale, Today was about technique and speed. Working on some tips from @Jester - chest up, pulling the slack out better etc... Still haven't got it quite down, and looking back on the video i think my shoulders are too far in front of the bar when the bar breaks the floor.



Seated Row (machine)
65kg - 3 sets of 12

RDL (Beltless)
80kg - 3 sets of 12

Chin up
AMRAP in 7 minutes. (had to cheat and use a band for assistance)

Hamstring Curl
32kg - 3 sets of 12

EZ Bar Bicep Curls
30kg - 3 sets of 15
 
Haven't been able to train since last Thursday, had a D&V bug and left me feeling pretty wiped out. The sickness and diarrhea has now passed although I am feeling extremely weak and dehydrated. Hoping a good day of rest and plenty of fluids and I can get back in the gym for some light training tomorrow.

I hate being ill! :mad:
 
Definitely had shoulders a bit far forward. You really want to use your own body weight to assist in pulling the barbell. If I slip out of doing this, I picture falling back in a 'tight' position. But any cue that gets it working is good.
 
Jester said:
Definitely had shoulders a bit far forward. You really want to use your own body weight to assist in pulling the barbell. If I slip out of doing this, I picture falling back in a 'tight' position. But any cue that gets it working is good.
Click to expand...

Thanks, Beleive it or not the falling back cue is what I was trying, Im wondering if more pause deadlifts might be the way forward to get the movement ingrained.
 
Browner said:
Thanks, Beleive it or not the falling back cue is what I was trying, Im wondering if more pause deadlifts might be the way forward to get the movement ingrained.
Click to expand...

The angle makes it harder to see.

I've done a lot of paused work, and have decided to let it go for now because I find it just doesn't help me with my weakness; being just below the knee - like 90% of us. If you're weak off the floor, it's either technique or you put too much on the bar. Can't lockout as a true weakness means just do some thrusters and block pulls.

For technique, they're 'OK', I guess. I always find more deadlifts builds my technique better than anything else, but certainly give them a crack if they work for you.
 
After my spell of gastroenteritis that started on Sunday I desperately want to train, the sickness has gone, and the diarrhea is gone, been drinking electrolyte drinks, and lots of water to try and rehydrate myself. Appetite hasn't come back yet and just eating bananas, toast, rice... basically really bland foods that aren't going to upset the stomach.

Been back at work today, but as the day has gone on I just feel weaker and weaker. I'm considering getting back in the gym tomorrow (light session of course) and I am also considering being a baby and taking the rest of the week out of the gym.

So what do we reckon, suck it up and get my ass to the gym in the morning or be a baby and write off the week?
 
Write off the week allowing body to fully recover then start again next week hopefully feeling normal, see no point in pushing yourself and slowing down recovery.
 
Jester said:
Deadlift.
Click to expand...

Really wish I could, but I am absolutely wiped out. Definitely going to be out the gym at least for the rest of the week. Temperature of 38.6'c, aches and pains, don't think I would even be able to pick up the bar.
 
Yeh that's a lot different from your description above haha.

I'd just take some sick leave and do some fresh air walking.
 
Back in the gym this morning, Still not 100% but better than I was. Aches and pains are gone, temperature is normal, although I still have a bit of a head cold, blocked sinuses and just general feeling tired.

Just a light session with medium volume to ease back into things.

Squats - Beltless & Flat shoes
120kg x 10 @ 6.5RPE
120kg x 10 @7RPE
120kg x 10 @7RPE

One of my warm up sets. Thought I would struggle to hit depth in flats, but seem to hit depth quite easily.



Bench
105kg x 6 @6RPE
105kg x 6 @6RPE
105kg x 6 @7RPE

DB Walking Lunges
15kg db's - 25 metres (3 sets)

Face Pulls
40kg x 15 (3 sets)
 
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I prefer the flat sole squatting personally, other than front squats. I can just about hit the ground depth wise, so reducing it to just below parallel works better for me - no points for going lower than needed.
 
Jester said:
I prefer the flat sole squatting personally, other than front squats. I can just about hit the ground depth wise, so reducing it to just below parallel works better for me - no points for going lower than needed.
Click to expand...

I end up going far deeper than needed, especially in comps as I am paranoid about being called for depth. Especially with some of the judges/refs we get. Seen people called for depth when they look easily to have the hip crease below the top of the knee.
 
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Deadlifts - With Straps as still feeling a bit fatigued from my recent bout of sickness
170kg x 5 @6RPE
170kg x 5 @6RPE
170kg x 5 @6.5RPE
170kg x 5 @6.5RPE

Last two sets: (back is more rounded than I would like, but feel as though the first part of the lift and pulling the slack out is getting better)


RDLs
80kg x 12 (3 sets)

Chest Supported Row (Machine)
70kg x 10 (3 sets)

Hamstring Curl
24kg x 15 (3 sets) - Very light weight, focusing on time under tension

EZ Bar Curls
35kg x 15 (3 sets)
 
When you lean back there's a pause and alarmist a jerk and then you go up; it doesn't look like there's continuous flow into the pull.

Try letting your bodyweight pull it up.


And I would also try for more vertical shins, but that's a very subjective call.
 
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