Browners Log

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

  1. gbglifter

    gbglifter Member

    I would stay on the 5´s and push for new PR´s where you can. Where strength increase has plateued Id drop to 3´s or negs if possible. I would also get in an extra set of higher reps after the initial heavy ones. That´ll help with your sarcoplasmic growth ie pump.

    Are you cutting too?
  2. Browner

    Browner Well-Known Member

    Thanks pal, I'll give that a shot. Yeah I am cutting, and using Intermittent fasting 16:8 to do so.
  3. Browner

    Browner Well-Known Member

    Tough Day of Tens

    A tough day of ten reps. Getting towards the end of the 10 rep stage, so weighs are near maximum.

    Last nights update
    2 sets of 10 reps on each;
    • Deadlift: 125kg
    • Leg Press: 230kg
    • Seated Leg Curl: 50 (crappy air machine)
    • BB Bench Press: 95kg (2nd set was a cluster set to get to the 10 reps)
    • DB Shoulder Press: 32 kg
    • Lat Pull Down: 75kg
    • Cable Tricep Pushdown: 55kg
    • DB Alternate Bicep Curl: 20kg
  4. gbglifter

    gbglifter Member

    If you plan on continuing the cut after competition end then you want to avoid SD. Just use your new PRs to set up next routine and skip the 15's.

    I too am cutting and using IF.
  5. Browner

    Browner Well-Known Member

    Last Day of 10s

    Last session of 10s before my favorite stage for HST which is the 5s. Before I post the log, just a quick update on my cutting progress. Gone from 202 Ilbs and 20% bodyfat in the first week of January to 194 Ilbs and 16% bodyfat as of last night. Hoping to get to 10% by April.

    Last day of 10s (2 sets of each)
    • Squat - 120kg
    • Leg Press - 250kg
    • SLDLs - 80kg
    • Bench Press - 100kg (both sets were clustered)
    • DB Flyes - 20kg
    • Barbell Bent Over Row - 70kg
    • Lat Pull Down - 80kg
    • Military Press - 50kg
    • Alternate Dumbell Curl - 22kg
    • Tricep Pushdown - 65kg
    • 30 mins steady state cardio on stair master.

    Thanks for stopping by!
  6. Browner

    Browner Well-Known Member

    First Day of 5s

    Here is the update from my first session of 5s;

    Week 5, Day 1. 5 Reps - 3 sets on each

    • Barbell Squat - 120kg
    • Leg Press - 270kg
    • SLDL - 90kg
    • Bench Press - 100kg
    • Lat Pull Down - 80kg
    • Military Press - 60kg
    • BB Shrug - 100kg
    • 20 Minute Foam Roller

    I have also entered a 10k Race in April. If anyone has any advice on how to train for a 10k to run a good time I would be very grateful.
    Last edited: Feb 6, 2014
  7. Browner

    Browner Well-Known Member

    Week 5, Day 2 - Reps - 3 Sets of Each

    Deadlift - 140kg
    Leg Press - 280kg
    Seated Row - 65kg
    Military Press - 60kg
    BB Shrug - 105kg
    Bench Press Incline - 80kg
  8. Browner

    Browner Well-Known Member

    Week 5, Day 2 - 3 Sets of Each

    Bench - 105kg
    EZ Bar Curl - 34kg
    Military Press - 65kg
    Seated Row - 75kg
    SLDL - 100kg
    Squat - 130kg

    5km Run in 19 minutes
  9. Browner

    Browner Well-Known Member

    Weight and Bodyfat Tracking

    Update to my goal of reaching sub 10% body fat.

    When i started my 'cut' on 9th January my stats were;

    20% body fat

    as of 9th Feb
    15% body fat

    1 month progress1.jpg
  10. Sci

    Sci Well-Known Member

    Good progress, keep it up.
  11. Browner

    Browner Well-Known Member

    Last nights numbers;

    5 reps, 3 sets of each;

    Deadlift - 150kg
    Leg Press - 300kg
    Bench Press - 107.5kg
    Seated Row - 80kg
    Lat Pull Down - 85kg
    Military Press - 60kg (Struggling with this one. possibly because im on a cut. Going to move it to earlier in the program to see if that helps get past my plateau on this)

    Then did 2 hours MMA grappling and submission work, and probably wont be doing that after a heavy weights session again. Good cardio and endurance work though, but feel like my body is in bits today.
  12. Browner

    Browner Well-Known Member

    Fridays Session (3 sets of 5 on each):

    Squat - 140kg
    Leg Press - 310kg
    Seated Row - 85kg
    Lat Pull Down - 90kg
    Military Press - 55kg
    Bench Press - 110kg

    I have entered tough mudder in April, and this will be my first endurance event. For those that don't know what it is, its 12 mile run through mud an obstacles that include high walls, tunnels through water, ice water, and electric wires to name a few. I'm currently also training for a 10k charity run a few weeks prior to tough mudder so that should be a good warm up for the main event.

    As part of my training for the above I did a 5 1/2 mile run on Sunday in 45 minutes.

    My weight training from tonight will be a Madcow 5x5 training as I have reached the end of my 5 rep stage, and as I am still looking to reduce body fat, I will skip SD and go into a 5x5 program as per below;


    Tue - Football Training

    Overhead Press

    Thur - 2 Hours MMA


    Saturday - Football Match (soccer)

    Sunday - Sweet FA

    I will be throwing in a bit of HIIT after weight training now and again and some early morning steady state cardio runs before work.
  13. Browner

    Browner Well-Known Member

    Start of Madcow 5x5

    I have reached the en of the HST cycle, and rather than SD, I have decided to do Madcow 5x5 program I am still trying to cut bodyfat. I will run this for 12 weeks, which will take me to the end of my cut, and hopefully by then I will be at sub 10% body fat. First session last night felt very comfortable;all weights in kilos
    • Squat - 60, 70, 85, 100, 115
    • Bench - 60, 70, 80, 90, 100
    • Row - 40, 50, 60, 70, 80
    Finished with 20 minutes HIIT on the C2 Rower.
    Last edited: Mar 3, 2014
  14. Browner

    Browner Well-Known Member

    Madcow 5x5

    Wednesday 19th training:5:30pm - 6:15pmSquats - 65kg, 75kg, 90kg, 95kgMilitary Press - 35kg, 40kg, 50kg, 55kgDeadlifts - 80kg, 100kg, 120kg, 130kg Above were all 5 rep setsWide grip pull ups, 1 myo set 10 +3 +3 +3 +38:00pm - 22:00MMA training. 1st hour was stand up work and striking, 2nd hour was ground work, and submissions. Working on triangle submissions, and I have sore neck now lol.
  15. Browner

    Browner Well-Known Member

    Log Update

    Friday:Am - 7.5 mile run at a moderate pacePM: (all weights in Kilos)Squat - 60 x 5, 70 x 5, 85 x 5, 100 x 5, 120 x 3, 80 x 8Bench - 60 x 5, 80 x 5, 90 x 5, 95 x 5, 105 x 3, 90 x 8Row - 60 x 5, 70 x 5, 75 x 5, 80 x 5, 90 x 3, 75 x 8SaturdayPlayed football, or soccer to some of you. Sunday5 mile Run, slow pace
  16. Browner

    Browner Well-Known Member

    Monday 24th Feb

    Lift numbers from last night; Front Squat I have switched to front squat, to help with more thorasic extension, and to help correct anterior pelvic tilt:60kg60kg62.5kg70kg75kg. Bench Press:60kg84kg94kg100kg104kg Row:65kg70kg80kg85kg90kg End with 25 min HIIT Running - Fast 1 min, steady pace 1 min
  17. Browner

    Browner Well-Known Member

    Running for my 10k and Tough Mudder

    So last night I went for a run as part of my 10K and Tough Mudder Training;Distance: 3.23 milesDuration: 29 minutesPace: 9.06 minutes per mile
  18. Browner

    Browner Well-Known Member

    Today's numbers; (all kilos)

    Squat: 8 x5, 90x5, 100x5, 105x5, 125x3, 85x8

    Bench: 70x5, 90x5, 90x5, 95x5, 110x3, 80x8

    BOR: 80x 5, 80x5, 80x5, 80x5, 95x3, 60x8
  19. Browner

    Browner Well-Known Member

    Went for a run yesterday as part of my tough mudder and 10K training - managed 5 1/2 miles in 45 minutes.

    Felt good but really want to get my pace up. My goal is to do the 10k in sub 50 minutes so if anyone has any tips I'm all ears!!
  20. mickc1965

    mickc1965 Well-Known Member

    The way I trained last year to get sub 50 mins for a 10k was to get in a long (10+ miles) run in at the weekend @ 9:00 to 9:20 minute mile pace with two runs during the week (between 5 and 7 miles) at a quicker pace until I got down to the 8:00 minute mile pace - your pace currently is approx 8 minute 11 seconds so you are only 43 seconds from sub 50 minute 10k

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