Browners Log

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

  1. Browner

    Browner Well-Known Member

    Wednesday 11th Feb
    (Only working sets shown)

    Front Squat

    • 90kg x 2
    • 95kg x 2
    • 95kg x 2
    • 100kg x 2
    • 105kg x 2
    OHP
    • 65kg x 2
    • 65kg x 2
    • 70kg x 2
    • 65kg x 2
    • 60kg x 6
    DB Step Ups (Knee high box)
    • 25kg x 5
    • 25kg x 5
    • 25kg x 5
    • 25kg x 5
    • 25kg x 5
    Single Arm DB Push Press
    • 20kg x 10
    • 20kg x 10
    • 20kg x 10
     
  2. Browner

    Browner Well-Known Member

    Thursday 12th Feb
    Only working weights shown

    Deadlift
    • 180kg x 2
    • 190kg x 2
    • 190kg x 2
    • 200kg x 2
    • 205kg x 1
    Bench Press
    • 105kg x 2
    • 105kg x 2
    • 105kg x 2
    • 110kg x 2
    • 112.5kg x 3
    Close Grip Bench
    • 72.5kg x 10
    • 72.5kg x 10
    • 72.5kg x 10
    Lat Pull Down
    • 50kg x 12
    • 50kg x 12
    • 50kg x 12
     
  3. Browner

    Browner Well-Known Member

    Monday 16th Feb
    Only working weights shown

    OHP
    • 65kg x 2
    • 67.5kg x 2
    • 67.5kg x 2
    • 70kg x 2
    • 72.5kg x 2
    Front Squat
    • 100kg x 2
    • 100kg x 2
    • 100kg x 2
    • 110kg x 2
    • 110kg x 2
    Chin Ups
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    • BW only x 5
    • BW only x 5
    DB Lunges
    • 15kg db's x 15
    • 15kg db's x 15
    • 15kg db's x 15
    Hammer Curls
    • 12kg x 20
    • 12kg x 20
    • 12kg x 20
     
    Lol likes this.
  4. Browner

    Browner Well-Known Member

    Tuesday 17th February
    (Only working sets shown)

    Deadlift
    • 170kg x 5
    • 170kg x 5
    • 170kg x 5
    • 170kg x 5
    • 180kg x 5
    Bench Press
    • 90kg x 5
    • 100kg x 5
    • 100kg x 5
    • 110kg x 5
    • 110kg x 5
    Weighted Dips
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    • BW + 20kg Chains x 5
    Wide Grip Lat Pull Down (Slow & Strict)
    • 45kg x 12
    • 45kg x 12
    • 45kg x 12
     
  5. Browner

    Browner Well-Known Member

    Wednesday 18/2/15
    Only working sets shown

    Front Squat
    • 90kg x 5
    • 90kg x 5
    • 90kg x 5
    • 90kg x 5
    • 90kg x 5
    OHP
    • 60kg x 5
    • 60kg x 5
    • 60kg x 5
    • 60kg x 5
    • 60kg x 5
    DB Step Up
    • 22kg x 5
    • 22kg x 5
    • 22kg x 5
    • 22kg x 5
    • 22kg x 5
    Single Arm DB Push Press
    • 20kg x 10
    • 20kg x 10
    • 20kg x 10
     
  6. Browner

    Browner Well-Known Member

    Friday 20th February
    (Only Working Sets Shown)

    Bench Press
    • 80kg x 5
    • 85kg x 5
    • 90kg x 5
    • 95kg x 5
    • 100kg x 5
    Close Grip Bench
    • 5 sets of 5 @70kg
    Deadlift
    • 5 sets of 5 @ 180kg
    Lat Pull Down
    • 50kg x 12
    • 50kg x 12
    • 50kg x 12
     
  7. Browner

    Browner Well-Known Member

    After a nice 10 days SD, and time out of the gym, I have decided to run Wendler 5/3/1 for the next few months at least. My main goals are strength, and have set a target of Benching 300lbs, Squatting 400lbs and Deadlifting 500lbs.

    I have pretty much always done HST or variations of it over the last few years, did look at a number of different programs, DUP, Wendler, 5x5, HST etc... I decided to run Wendler, simply because

    a)People have experienced good results with it
    b) I found a cool spreadsheet
    c) It looks like a program I will enjoy

    I accept that other programs such as DUP, or HST would probably help me achieve my goals quicker, however Wendler looks like it is a training schedule I will enjoy.

    So as from today my set up will be;

    Mon - Squat Day
    • Squat 5/3/1
    • Squat at 50% 1rm 5x10
    • Hamstrings 5 x 12
    • Quads 5 x 12
    Tue - Bench Day
    • Bench 5/3/1
    • Bench at 50% 1rm 5x10
    • Shoulders 5 x 12
    • Lats/Upper Back 5 x 12
    Thur - Deadlift Day
    • Deadlift 5/3/1
    • Deadlift @50% 1rm
    • Hamstrings 5 x 10
    • Quads 5 x 10
    Fri - OHP Day
    • OHP 5/3/1
    • OHP @50% 1rm 5x10
    • Chest 5x12
    • Lats/Upper back 5 x 10
    I'm not going to get to worked up about assistance lifts.
     
  8. _tim

    _tim Well-Known Member

    You're going to love 5/3/1, Browner. It's simple and the gains are there for the taking. Have fun!
     
    Browner likes this.
  9. Browner

    Browner Well-Known Member

    Monday 9th March

    Wendler Week 1 Day 1


    Squats
    90kg x 5
    105kg x 5
    120kg x 7
    70kg for 5 sets of 10 reps

    SLDL
    50kg for 5 sets of 12 reps

    DB Step Ups
    20kg for 5 sets of 10 reps
     
  10. Browner

    Browner Well-Known Member

    Tuesday 10th March

    Wendler Week 1 Day 2

    Bench

    75kg x 5
    85kg x 5
    90kg x 10
    50kg for 5 sets of 10

    Incline DB Press
    25kg for 5 sets of 12

    Lat Pull Down
    60kg for 5 sets of 10
     
  11. Browner

    Browner Well-Known Member

    Wendler Week 1 Day 3

    Deadlift

    120kg x 5
    140kg x 5
    160kg x 8
    100kg for five sets of 8

    Assistance;
    SLDL

    5 x 12 @ 60kg

    Lat Pull Down
    5 x 10 @ 50kg

    Wide Grip Pull Ups
    5 x 5 @ Bodyweight

    I have also signed up for a 10k run on June 7th (12 weeks away) to raise money for charity. http://www.raceformen.com/

    Although its only for charity and I'm hoping to raise some decent money, my competitive streak takes over, which means I am going to try and run it as fast as I can, which means training for it, but I appreciate that doesn't go hand in hand with my strength goals for the year. My previous best for 10k was in April last year (and the last time I did any running) and I ran it in 51:09, So i want to try and go sub 50 minutes if I can. So I will be adding morning runs to my schedule 4 days a week before work.
     
  12. Browner

    Browner Well-Known Member

    Wendler Week 1 Day 4

    Overhead Press

    45kg x 5
    50kg x 5
    57.5kg x 9
    5 sets of 10 @ 40kg

    Assistance;

    Incline DB Press

    25kg for 5 sets of 12

    Rear Delt Flies
    12kg for 5 sets of 10
     
  13. mickc1965

    mickc1965 Well-Known Member

    How has the first week of Wendler 5/3/1 gone?
     
  14. Browner

    Browner Well-Known Member

    Yeah I have really enjoyed it so far. I do like the simplicity of it. I'm hoping to see some good progress.

    My start stats are;

    Weight: 91kg

    1 Rep maxes;
    Squat: 150kg
    Bench: 120kg
    Deadlift: 210kg
    OHP: 75kg

    So I will be interested to see how my lifts progress.
     
  15. Browner

    Browner Well-Known Member

    Wendler Week 2, Day 1

    Squat

    95kg x 3
    110kg x 3
    122.5kg x 9
    5 sets of 10 @ 70kg

    Assistance;

    SLDL
    5 sets of 12 @ 60kg

    Leg Press
    5 sets of 10 @ 150kg
     
  16. Browner

    Browner Well-Known Member

    Wendler Week 2, Day 2

    Bench

    90kg x 3
    95kg x 3
    110kg x 6

    Assistance;
    Incline DB Press
    25kg for 5 sets of 12

    Lat Pull Down
    60kg for 5 sets of 10
     
  17. Browner

    Browner Well-Known Member

    Wendler Week 2, Day 3

    Deadlift

    140kg x 3
    160kg x 3
    170kg x 8
    5 sets of 8 reps @ 100kg

    Bent Over Row
    60kg x 10
    60kg x 10
    60kg x 10

    Chin Up
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
     
  18. Browner

    Browner Well-Known Member

    Wendler, Week 2 Day 4

    OHP

    • 50kg x 3
    • 55kg x 3
    • 60kg x 8
    • 5 sets of 10 reps at 35kg

    Assistance;
    • Arnold Press - 18kg db's for 5 sets of 10
    • Incline DB Press - 26kg db's for 5 sets of 10
    • Tricep Dips - BW for 5 sets of 15
     
  19. Browner

    Browner Well-Known Member

    oh dear.... just got on the scales, and weighed in at 95kg, and they say I'm currently 18% bf. I know those scales aren't 100% accurate, but I would say that's about right.

    In my request for strength I have been over eating slightly, and has started to spill over. Bit of a dilemma, do I

    a) Go for a calorie deficit to shred unwanted body fat but run the risk of not hitting the strength goals I have set myself
    b) Eat maintenance calories/macros, and just maintain the current body fat levels and hope to still make strength gains
    c) Continue on a calorie surplus, lift some bad ass heavy weight, at the risk of gaining more body fat

    I know my main goal is strength and I really want to hit my strength goals, but I don't want to look to soft, especially around the mid section, and with summer around the corner.

    hmmm.... What would you guys do.....?
     
  20. mickc1965

    mickc1965 Well-Known Member

    I wouldn't take any notice of what bioelectrical impedance analysis scales say as mine stated over 20% body fat when calipers had me between 10 and 12.5% when tested at a gym I used to train at, I would say calipers were a lot closer as upper abs were showing and veins in groin were also showing.

    How much over are you going with the calories? If your main aim is strength then it will have to be option b or c but as our alleged summer is on the horizon I would opt for option a and get lean for the summer but then it may not arrive!!!!
     
    Last edited: Mar 23, 2015

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