Browners Log

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

  1. Jester

    Jester Well-Known Member

    Something I would like to see you work on is pulling the slack out of the bar for the break.

    Based on that video, you are breaking with your hips/leg drive, where as pulling the slack out strongly will a) reduce the ROM by about an inch or two, b) flow into a more powerful break, c) let you get full value from your upper back.
     
    Browner likes this.
  2. Browner

    Browner Well-Known Member

    Thanks for your input Jester. I have been working on trying to get tighter in my set up, I'll work on that next deadlift session. Appreciate your advice. Aiming for a 250 pull next comp which will be about feb/mar time, so hopefully that will help
     
  3. Browner

    Browner Well-Known Member

    This mornings session

    Squats (Played with a lower bar position)
    140kg x 3 @6RPE
    150kg x 3 @8RPE
    162.5kg x 3 @9RPE
    150kg x 3 @8RPE
    150kg x 3 @9RPE

    Top set of squats here. Would have liked more depth, but it should pass as depth in a meet... just


    Bench Press (Touch n Go)
    120kg x 4 @7RPE
    125kg x 4 @8RPE
    130kg x 4 @9RPE
    120kg x 4 @7RPE
    120kg x 8 @9RPE - Was feeling strong on this set, so wanted to push on with the reps

    Pull Ups - 3 sets of 10 @ Bodyweight
     
  4. Jester

    Jester Well-Known Member

    The way I cue it is I start the movement by pushing my upper back, backwards, like a bench drive or squat, when the barn ends then push the floor away and lift done.
     
    Browner likes this.
  5. Browner

    Browner Well-Known Member

    This mornings training

    Rack Rulls (just below knee)

    220kg x 3 @ 7RPE
    230kg x 3 @8RPE
    240kg x 3 @8.5RPE
    220kg x 3 @8RPE

    Close Grip Bench
    100kg x 6 @7RPE
    105kg x 6 @8RPE
    110kg x 6 @9RPE
    100kg x 6 @8RPE

    Seated Rows (Machine)
    58kg x 12
    58kg x 12
    58kg x 12

    Hack Squat (Machine)

    150kg x 12
    150kg x 12
    150kg x 12
     
  6. Browner

    Browner Well-Known Member

    This mornings session

    Squat
    165kg x 3 @8RPE
    165kg x 3 @9RPE
    170kg x 1 @8RPE
    150kg x 3 @7RPE
    150kg x 3 @7RPE
    150kg x 3 @9RPE

    Bench (TnG)
    115kg x 7 @7RPE
    120kg x 7 @8RPE
    125kf x 7 @9RPE
    110kg x7 @8RPE

    Incline DB Press
    40kg DB's x 5 @7RPE
    40kg DB's x 5 @7RPE
    40kg DB's x 5 @7RPE
     
  7. Jester

    Jester Well-Known Member

    Are your post-deads feels most significant in glutes, hamstrings or back?
     
  8. Browner

    Browner Well-Known Member

    I used to pull with all low back and would feel it there for days afterwards, but I have worked hard on getting a better set up, getting tighter and bracing. I also do a lot of glute activation work before my deads, and now I feel it predominantly in my glutes.

    My main struggle with deads is I fatigue quite quickly so if I do a set of 3 at 9RPE say the next set feels 3 times as heavy, even allowing a good 5 or more minutes to rest between sets. But I put this down to training at 5:30 in the morning as its the only time I can get my training done. After work I want to get home see the wife and kid.
     
  9. Browner

    Browner Well-Known Member

    This mornings session;

    Comp Bench
    120kg x 3 @7RPE
    125kg x 3 @8RPE
    130kg x 3 @9RPE
    120kg x 3 @8RPE
    120kg x 3 @9RPE

    Deadlift
    200kg x 3 @7.5RPE
    210kg x 3 @8 RPE
    210kg x 3 @9RPE
    190kg x 3 @8RPE
    190kg x 3 @9RPE

    Hack Squat (machine)
    185kg x 10
    185kg x 10
    185kg x 10
    185kg x 10
     
  10. Jester

    Jester Well-Known Member

    Same schedule over here, my friend. It's takes it out of you, no arguments there.

    Set of 3 at RPE 9 is probably at 90%-ish, of course it's fatiguing ;).

    Glutes is good, it should basically never be lower back after 3-4months into training career.

    I would try a session or two beltless and see how your rep fatigue feels. Minor adjustment in belt tightness and placement can have a massive impact on breathing, diaphragm comfort and flowing on; perceived fatigue.
     
    Browner likes this.
  11. Browner

    Browner Well-Known Member

    Thanks for your advice @Jester good point on the RPE 9 being fatiguing.:)

    Since ive been working on tightness and bracing. Also I start with my hips higher than I used to, I have quite long legs, so found my hips used to shoot up early, then pulled with all low back. These days I start with the hips higher (slightly) and focus on loading the hamstrings, engaging my lats and bracing my core and that has helped massively.
     
    Jester likes this.
  12. Jester

    Jester Well-Known Member

    Pulling yourself into position will make all the difference.

    I basically pull the first 2-3 inches with pulling out the slack. And from there it's just drive the floor away, hinge once the bar passes knees.
     
    Browner likes this.
  13. Browner

    Browner Well-Known Member

    Todays session

    2ct Pause Squats
    120kg x 4 @7RPE
    130kg x [email protected]
    130kg x 4 @7RPE
    130kg x 4 @7.5RPE
    130kg x 4 @7.5RPE

    Bench low Pin Press
    110kg x 4 @6RPE
    120kg x 4 @7.5RPE
    120kg x 4 @8RPE

    Snatch Grip SLDL - Beltless
    120kg x 5 @5RPE
    130kg x 5 @ 6RPE
    140kg x 5 @7RPE
    140kg x 5 @7.5RPE
    140kg x 5 @8RPE
     
    Last edited: Nov 18, 2016
  14. Browner

    Browner Well-Known Member

    Montage of some lifts from today
     
  15. Browner

    Browner Well-Known Member

    This mornings session

    Squats:
    150kg x 4 @ 7RPE
    155kg x 4 @8RPE
    162.5kg x 4 @9RPE
    150kg x 4 @8RPE
    150kg x 4 @8RPE

    https://www.instagram.com/p/BNEUPrCh6rZ/

    Bench (TnG)
    120kg x 3 @6.5RPE
    130kg x 3 @7.5RPE
    120kg x 3 @7RPE

    Was supposed to work up to 9 RPE on bench followed by Close Grip Bench, but I was feeling pretty beat up in my bench movement, so decided to take it easy this morning. This program has a lot of heavy pushing and bench type movements, and not sure if my body likes that.

    Face Pulls
    30kg x 15 @5RPE
    40kg x 15 @6RPE
    50kg x 15 @6RPE
    60kg x 150 @7RPE

    Face pulls weren't on the program, but I like light face pulls to balance things out a bit.
     
    Last edited: Nov 21, 2016
  16. Browner

    Browner Well-Known Member

    Deadlift
    180kg x 4 @ 7RPE
    190kg x 4 @ 7.5RPE
    205kg x 4 @8.5RPE
    180kg x 4 @8.5RPE

    Set of 190kg in the video


    Bench (comp)
    110kg x 4 @6RPE
    120kg x 4 @7RPE
    127.5kg x 4 @9RPE
    115kg x 4 @8RPE
     
    Last edited: Nov 22, 2016
  17. Browner

    Browner Well-Known Member

    This mornings session

    Squats
    150kg x 2 @7RPE
    160kg x 2 @7.5RPE
    170kg x 2 @8RPE

    Top set squats;


    Hack Squats
    175kg - 4 x 10

    Barbel Row
    80kg - 5 x 6
     
  18. Browner

    Browner Well-Known Member

    Push Press
    70kg x 6 @7RPE
    75kg x 6 @7.5RPE
    80kg x 6 @8RPE

    Leg Press (machine, not plate loaded)
    130kg 5 x 5
     
  19. Browner

    Browner Well-Known Member

    A bit of an off the cuff workout today, not on the program, just fancied smashing out some reps;

    Sumo deadlift(beltless)

    3 sets of 130kg for 15 reps

    Bent over rows
    40kg - 4 sets of 20 reps

    Some bicep curls, and other bodybuilding isolation stuff, no great weights just a load of reps

    With the weights so low and reps so high, I'm classing that w/o as cardio
     
  20. benben2356

    benben2356 Member

    Some very impressive lifts mate (just glossing over your workouts and being nosey)

    Hope I can reach that kind of strength over the next couple of years
     

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