Browners Log

This Mornings session

Single Arm DB OHP
22.5kg x 5
30kg x 3
35kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2

Bench Press
110kg (4 sets of 7) all 8RPE

BB OHP
60kg (5 sets of 5)
 
Browner said:
Sometimes its nice to look back and see how far you've come sometimes. The entry above was from January '15

Current 1RMs are
Squat - 200kg (51kg increase)
Bench - 150kg (38kg increase)
Deadlift - 240kg (67kg increase)
OHP - 100kg (40 kg increase)
Click to expand...

Nice work. Have to say either your bench or OHP looks off? I'm guessing a mad strong OHP.
 
Todays session

pause squats
130kg x 6
130kg x 6
130kg x 6

Pause deadlifts
150kg x 3
160kg x 3
180kg x 3 @7RPE
180kg x 3 @7.5RPE

Face Pull
30kg x 12 (4 sets)

Superset with

DB Lateral rasies
7.5 kg x 10 (4 sets)

Some lifts from today.
 
Bench
100kg x 1
110kg x 1
120 kg x 1 @6.5RPE
130kg x 1 @7RPE
140kg x 1 @8.5RPE
145kg x 1 @9.5RPE

Snatch Grip SLDL
140kg (4 sets of 6, all around 7-7.5RPE)

Face Pulls
40kg x 12
40kg x 12
40kg x 12
40kg x 12

superset with

DB SLDL
20kg x 10
20kg x 10
20kg x 10
20kg x 10
 
Arrange to have a 1-1 strongman session next saturday to learn how to lift atlas stones, and various other strongman events to get ready for this comp in February, should be interesting, something different to the usuall squat/bench/deadlift anyway
 
Go and check out the YouTube channel, 'Brian Alsruhe'z my new favourite channel. He's the state strongman champion for Maryland in his class, mid-placing at nationals this year, terrific instructional videos all around.


How do you find SG SLDL?
 
Jester said:
Go and check out the YouTube channel, 'Brian Alsruhe'z my new favourite channel. He's the state strongman champion for Maryland in his class, mid-placing at nationals this year, terrific instructional videos all around.


How do you find SG SLDL?
Click to expand...

Thanks I'll check him out.

I really like SG SLDL, find it helps to teach me to keep the upper back tight and lats engaged. I use straps with this movement though so I can forget about the grip and just concentrate on engaging the lats. Also as it's a larger ROM I find it helps with my weak point which is off the floor, and helps my hip mobility
 
Browner said:
Thanks I'll check him out.

I really like SG SLDL, find it helps to teach me to keep the upper back tight and lats engaged. I use straps with this movement though so I can forget about the grip and just concentrate on engaging the lats. Also as it's a larger ROM I find it helps with my weak point which is off the floor, and helps my hip mobility
Click to expand...

Cheers. Highest RPE and lowest rep range you would venture?
 
Jester said:
Cheers. Highest RPE and lowest rep range you would venture?
Click to expand...
Probably 5 reps at a conservative 8 RPE. I like to keep assistance movements at higher reps to get the volume in, and I like around 7-8RPE to prevent form breakdown
 
This mornings session

Squats
155kg x 6 @ 8RPE
155kg x 6 @ 8RPE
155kg x 6 @ 8.5RPE
155kg x 6 @ 9.5 RPE

Top set of Squats


New t shirt from A7Fitness with Bar grip on the back, and it really helps to keep that bar in position, especially if you squat low bar.

Deadlifts
185kg x 6 @ 8RPE
185kg x 6 @8RPE

Lying Leg Press
140kg x 12 (3 sets)

Leg Curls
32kg x 12 (3 Sets)
 
Last edited:
Another session on the log and axle arrange for tomorrow night, trying to get myself comfortable with these bits of kit and the movements for the comp in Feb
 
This mornings session

Bench
70kg x 10
95kg x 10
105kg x 8 - 6RPE
107.5kg x 6 - 6.5RPE

Seated Row
58kg x 12
63kg x 10
68kg x 8
73kg x 6

Lat Pull Down
60kg x 10 (4 sets)


Another session arranged for tonight onLog Press and Axle Clean and press
 
Last night was disappointing on the log press, was hoping to get 100kg as that is what is needed in my comp, but only managed to get 90kg. I think with more technique improvements and the fact I'm probably not getting enough recovery time in at the moment I'm fairly confident that I'll get that 100kg come the day.

After the 90 kg backed down to 80kg for sets of 2-3 reps, then down to 60kg to try and work on technique.

Saturday morning I'm gonna attempt some atlas stones.... god knows how that will go down??!!??
 
This mornings session

Squats
135kg x 8 (4 sets, all 6.5-7 RPE)

Deadlifts
160kg x 8 @ 6RPE
160kg x 8 @ 7RPE

Leg Curls
32kg x 12 (3 sets)

Slightly sore lower back after that session. On of my reps on squat I miss grooved completely and the weight got out over my toes. Day of rest tomorrow hopefully its just a slight spasm and will be fine for the strongman session on Saturday. My own fault for not bracing properly.
 
Saturdays Strongman session;
  • Yoke - several runs increasing the weight, cant remember what we worked up to but it was F*cking heavy and I know it was more than what the comp weight will be.
  • Giant Dumbell - Worked up to 60kg. Went up quite easily once I sorted the technique. Pleased with this as the comp weight will be 58kg
  • Atlas Stone 100kg - managed to get this up quite easily, again once the technique was sorted. Pleased with this as the comp will be 100kg for reps over yoke in 60secs. Confident I should be able to get quite a few on this on the day
  • Farmers Carry - Worked up to 130kg per hand, then did 150kg per hand pick up and hold for 15 secs.

Felt pretty beat up after that session, but pleased to know that come the day I should be quite strong in most of the events. Taken Sunday and Today as rest days to give my body a bit of recovery.

If anyone is from the UK and ever around the Salisbury area, really worth checking out this gym, great equipment, and some real good guys (and girls) in there.

https://www.facebook.com/alphaomegasalisbury/
https://www.instagram.com/alphaomegaperformance8/
 
This mornings session

Squats
152.5kg x 10 @10RPE
Extra volume sets with 60 secs rest;
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3

Nearly died after that!!

Snatch Grip Deadlift
100kg x 8
100kg x 8
100kg x 8 (all 6 RPE if that)

Bench
112.5kg x 10 @9RPE

Machine Row
68kg x 12
68kg x 12
73kg x 10
78kg x 6

Strict Overhead Press
45kg (4 sets of 12)

Lat Pull Down
50kg (4 sets of 12)
 
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