Browners Log

Discussion in 'Training Logs' started by Browner, Jan 8, 2014.

  1. Jester

    Jester Well-Known Member

    Crushed it.
     
    Browner likes this.
  2. Browner

    Browner Well-Known Member

    This morning session

    Squat (beltless)
    160kg x 1 @8RPE
    150kg x 6 @9RPE
    140kg x 6 @8RPE
    140kg x 6 @8RPE

    Comp Bench

    130kg x 1 @8RPE
    120kg x 5 @7RPE
    120kg x 5 @7RPE
    120kg x 5 @7RPE

    Push Press
    65kg x 9 @6RPE
    67.5kg x 9 @7RPE
    70kg x 9 @8RPE
    70kg x 9 @8RPE
    70kg x 9 @8RPE
    70kg x 9 @9RPE
     
  3. Browner

    Browner Well-Known Member

    Cheers pal
     
  4. Browner

    Browner Well-Known Member

    Some squats from today

     
  5. Browner

    Browner Well-Known Member

    Still feeling pretty beat up from Sunday, back is a bit tight and sore, but I guess that's to be expected. Anyway today's session

    Deadlifts
    220kg x 1 @8RPE
    195kg x 6 @9RPE
    182.5kg x [email protected]
    182.5kg x 6 @9RPE

    2ct Pause Bench
    117kg x 1 @ 7.5RPE
    110kg x 4 @8.5RPE
    102.5kg x 4 @7RPE
    102.5kg x 4 @8RPE

    DB Lunges

    15kg DBs x 9
    17.5kg DBs x 9
    20kg DBs x 9
    20kg DBs x9
    20kg DBs x9
    20kg DBs x9
     
  6. Jester

    Jester Well-Known Member

    If you cranked out 11 reps at 200kg, I think your true 1RM is ballpark 270-280.
     
  7. Browner

    Browner Well-Known Member

    I had to go to a very dark place to get those 11 reps, and was caffeined to the eyeballs, loads of adrenaline, and a fair few people screaming at me. My aim is to get 260 by the end of this of this current 12 week cycle.
     
  8. Jester

    Jester Well-Known Member

    Project Momentum is not deadlifting 4x a week this cycle?
     
  9. Browner

    Browner Well-Known Member

    At the moment it's deadlift twice a week
     
  10. Jester

    Jester Well-Known Member

    For shame.

    ;)
     
  11. Browner

    Browner Well-Known Member

    Havent logged the last few session as had problems getting on the site.

    This mornings session;

    Squat W/belt
    182.5kg x 1 @8RPE
    160kg x 6 @9RPE
    150kg x 6 @9RPE
    145kg x 6 @8.5RPE

    Comp Bench
    140kg x 1 @8RPE
    127.5kg x 5 @8RPE
    120kg x 5 @8RPE
    120kg x 5 @9RPE

    Push Press
    60kg x 9
    62.5kg x 9
    65kg x 9
    65kg x 9
    65kg x 9
    65kg x 9

    Some squats from today
     
  12. Browner

    Browner Well-Known Member

    Currently using the Reactive Training Systems Log to track my workouts, and its pretty good, especially if you use RPE's and auto regulation. Its free to everyone and worth a try.

    The Log:
    http://www.reactivetrainingsystems.com/AppHome

    A bit about how to use it:
     
  13. Browner

    Browner Well-Known Member

    Todays Session;

    Deadlift
    220kg x 1 @8
    200kg x 6 @9
    187.5kg x 6 @8
    187.5kg x 6 @8



    2ct Pause Bench
    125kg x 1 @8
    115kg x 4 @9
    110kg x 4 @7
    110kg x 4 @7

    Hack Squats (Machine)
    108kg x 9
    115kg x 9
    122kg x 9
    122kg x 9
    122kg x 9
    122kg x 9
     
  14. Jester

    Jester Well-Known Member

    Hack squats is interesting.
     
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  15. Browner

    Browner Well-Known Member

    I did try and do them with a barbel but found it awkward as f*ck! Protocol on the program was either lunges or hack squats, and as I was running out of time opted for the hack squats
     
  16. Browner

    Browner Well-Known Member

    This mornings session

    2ct Pause Beltless Squat
    155kg x 1 @8rpe
    145kg x 4 @9rpe
    130kg x 4 @7rpe
    130kg x 4 @8rpe

    Bench (TnG)
    142.5kg x 1 @8rpe
    125kg (8 sets of 3) @7-8.5rpe
     
  17. mickc1965

    mickc1965 Well-Known Member

    I love doing barbell hack squats
     
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  18. Browner

    Browner Well-Known Member

    I just felt really awkward. having said that, I've never really spent time doing it. I might incorporate them more in my next cycle after project momentum.
     
  19. Jester

    Jester Well-Known Member

    They've already felt unnatural to me personally, but I know some people swear by them.
     
    Browner likes this.
  20. Browner

    Browner Well-Known Member

    Friday 10th March

    2ct Pause Deadlift
    Weight:185 kgs x 1 RPE:8
    Weight:175 kgs x 4 RPE:9
    Weight:165 kgs x 4 RPE:7
    Weight:165 kgs x 4 RPE:7

    https://www.instagram.com/p/BRcxJZlh8le/?taken-by=moose_lifts

    Pin Press (Chest Level)
    Weight:140 kgs x 1 RPE:9
    Weight:130 kgs x 4 RPE:10
    Weight:120 kgs x 4 RPE:9.5
    Weight:115 kgs x 4 RPE:8.5

    Seated Row
    Weight: 78 kgs x 9 RPE: 6
    Weight: 83 kgs x 9 RPE: 8
    Weight: 83 kgs x 9 RPE: 9
    Weight: 73 kgs x 9 RPE: 8
    Weight: 68 kgs x 9 RPE: 8
    Weight: 68 kgs x 9 RPE: 8

    -------------------------------------------------------------------------------

    This morning
    Squat w/belt
    Weight: 182.5 kgs x 1 RPE: 9
    Weight: 152.5 kgs x 6 RPE: 9
    Weight: 142.5 kgs x 6 RPE: 7
    Weight: 142.5 kgs x 6 RPE: 7

    https://www.instagram.com/p/BRppSOQh4Az/?taken-by=moose_lifts

    Comp Bench
    Weight: 135 kgs x 1 RPE: 7.5
    Weight: 122.5 kgs x 5 RPE: 8.5
    Weight: 115 kgs x 5 RPE: 7
    Weight: 115 kgs x 5 RPE: 8

    https://www.instagram.com/p/BRpppzNhyAx/?taken-by=moose_lifts

    OHP
    Weight: 60 kgs x 8 RPE: 6
    Weight: 62.5 kgs x 8 RPE: 7
    Weight: 65 kgs x 8 RPE: 8
    Weight: 65 kgs x 8 RPE: 8
    Weight: 65 kgs x 8 RPE: 8
    Weight: 65 kgs x 8 RPE: 8.5
     

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