Browners New Powerlifting Log

Discussion in 'Training Logs' started by Browner, Jun 27, 2017.

  1. Browner

    Browner Well-Known Member

    Thought I'd come back on, stopped using the forum a few months back, as I think it was infected with spam or something, pop ups to other weird websites anytime I clicked on a link.

    Anyway, that appears to be fixed, so thought I would start posting on here again, and start a new fresh log.

    Since I was last on finished Mike T's "Project Momentum" and the results were pretty good, although was struggling with bicep tendonitis towards the end.

    Project Momentum Results Were (kilos);

    Squat Start:190 Finish:190
    Bench Start:140 Finish:150 (+10)
    Deadlift Start:225 Finish:250 (+25)


    Since then I have upped my Squat to 200kg, and my next planned powerlifting meet is in October with GBPF

    Body weight is sitting around 100kg and has done pretty much all year, and currently running a program I picked up from Bryce Krawczyk at Calgary Barbell. I've attached a copy of it if anyone is interested;

    https://drive.google.com/file/d/0BxnNmpwSANOtOXRLZEFSSFhLYXM/view

    If anyone fancies following me and my training on Instagram, feel free.

    https://www.instagram.com/moose_lifts/
     
    Last edited: Jun 27, 2017
  2. Browner

    Browner Well-Known Member

    Monday 26th June:

    Week 1, Day 1 of New 8 week program

    Squat W/Belt
    155kg x 3
    155kg x 3
    155kg x 3
    135kg x 5
    135kg x 5

    Competition Bench
    120kg x 3
    120kg x 3
    120kg x 3
    120kg x 3
    100kg x 5
    100kg x 5

    SLDL
    120kg x 9
    120kg x 9
    120kg x 9
    120kg x 9
     
  3. Browner

    Browner Well-Known Member

  4. mickc1965

    mickc1965 Well-Known Member

    Welcome back
     
    Browner likes this.
  5. Browner

    Browner Well-Known Member

    Thanks man! Good to see you propping up the forum single handily! Respect! :)
     
  6. mickc1965

    mickc1965 Well-Known Member

    Someone had to, seems @Jester has abandoned the site as well
     
  7. Browner

    Browner Well-Known Member

    Yeah I noticed that, maybe he's out there somewhere! I owe him one as he basically coached my deadlift through here.
     
  8. Browner

    Browner Well-Known Member

  9. Browner

    Browner Well-Known Member

  10. Browner

    Browner Well-Known Member

    Week 2, Day 1
    https://www.instagram.com/p/BWHUY9cBuBd/?taken-by=moose_lifts
    (all weights in KGs)

    Squat W/Belt
    160 x3 @5rpe
    160 x3 @6rpe
    160 x3 @6rpe
    160 x3 @6.5rpe
    135 x5 @na
    135 x5 @na

    Competition Bench
    120 x3 @5
    120 x3 @5.5
    120 x3 @6
    120 x3 @7
    120 x3 @7
    105 x5 @na
    105 x5 @na

    SLDL (Beltless)
    125 x8x4
     
  11. Browner

    Browner Well-Known Member

    Week 2, Day 2
    https://www.instagram.com/p/BWJ6akXBdlC/?taken-by=moose_lifts


    Deadlift W/belt
    200kg x 3 @5rpe
    200kg x 3 @5rpe
    200kg x 3 @6rpe
    200kg x 3 @6rpe
    170kg x 5
    170kg x 5

    2ct Pause Bench
    125kg x 3 @7rpe
    125kg x 3 @6.5rpe
    125kg x 3 @7.5rpe
    125kg x 3 @8rpe

    Squat W/belt @65% of 1rm
    135kg x 5
    135kg x 5
    135kg x 5

    Wide Grip Seated Row
    30 secs rest between sets
    60kg x 10
    60kg x 10
    60kg x 10
    60kg x 10


     
  12. Browner

    Browner Well-Known Member

    Week 2, Day 3
    https://www.instagram.com/p/BWMfeO5BAxw/?taken-by=moose_lifts

    2ct Pause Squat

    140kg x 3 @6rpe
    140kg x 3 @7rpe
    145kg x 3 @7rpe
    145kg x 3 @8rpe
    145kg x 3 @8rpe

    Competition Pause Bench
    110kg x4x6 (@4-5rpe)

    Feet Up Bench
    110kg x 4 @6rpe
    112.5kg x 4 @7rpe
    112.5kg x 4 @7.5rpe

    Deadlift W/belt @60%
    165kg x5x3

    Pull ups
    BW x 10
    BW x 8
    BW x 6


     
  13. Browner

    Browner Well-Known Member

  14. Browner

    Browner Well-Known Member

  15. mickc1965

    mickc1965 Well-Known Member

    Chris,

    Impressive loads, I have noticed when you squat you look at the floor, assume you don't lose balance doing this, I think I would face plant the floor if I didn't keep looking up when squatting!!!
     
  16. Browner

    Browner Well-Known Member

    Thanks man. Next comp is in october, really want to hit a 220 squat.

    I used to look up, but I have read a lot from Mark Rippetoe and the starting strength method. I find it helps me actually keep balance, keep the bar over mid foot and enables me to use the bigger stronger muscles in my hips, glutes and back. When I look up, my quads do more of the work, which I find aren't as strong as the posterior chain. It takes a bit of getting used to, but when you get it right I find that the squat feels more solid than ever.

    I think these videos probably explain it better than I can.



     
  17. mickc1965

    mickc1965 Well-Known Member

    Interesting info there, how long did it take to get used to?
     
  18. Browner

    Browner Well-Known Member

  19. Browner

    Browner Well-Known Member

  20. Browner

    Browner Well-Known Member

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