Browners New Powerlifting Log

Last deload day

Used box squats as I find they help clear up the quad tendinitis I have been feeling with the last few weeks

Also going back to flat shoes for a bit as that also helps stop the pain

Box squats
150kg x4x2

TnG bench
115kg x4x2

RDLs
75kg x6x2

https://instagram.com/p/Bdj0ZhQB3Z3/
 
Couldn’t quite tell from your Instagram, do you do box squats with a wide stance ? Ala the posterior chain focus.
 
Browner said:
I do them with normal stance. I don’t do them often, but light box squats help my tendinitis
Click to expand...

I’ve seen them done Westside style, and George Leeman style to mimic the conventional stance, and the break etc. Somewhat like a leg press.
 
Jester said:
I’ve seen them done Westside style, and George Leeman style to mimic the conventional stance, and the break etc. Somewhat like a leg press.
Click to expand...

I don’t know how much carryover they have to your comp style squat, but they are quite fun to do.

I started doing them faster watching this. Not sure how legit the guy is, but it seemed to work for me

 
Last edited:
If anyone trains 5/3/1 style a friend of mine bought a program of a "strength coach" but it got sent to him in a whats app message, so for a small fee of a MacDonalds lunch I put it into a spreadsheet for him.

Its not my cup of tea this program, I think the frequency is far to low, the specificity isn't great if you're a power lifter and im generally not a fan of isolation assistance stuff but I thought someone in here might like it or want to give it a go.

It looks like a 5/3/1 type of program with some west side elements.

https://drive.google.com/file/d/1dff1z-lolTB3Sqj9vQgYf-ZwNpEXuYyQ/view?usp=sharing
 
I sometimes feel like I’m not making the progress I should in the gym so it’s good to look at where you started.

Video on the left was 2015 when I began my powerlifting journey and the first time I deadlifted 200kg with horrible form, hips shooting up, back rounded like a scared cat, jerking the hell out of the bar and the barbell windmilling everywhere. -
On the right is 2 years later 215kg for a set of 4 during a light days training

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

I am pleased with the improvement in strength and technique and over the last 2 years my lifts have gone from;
  • Squat 160kg to 215kg (+55kg/34% increase)
  • Bench 120kg to 160kg (+40kg/33% increase)
  • Deadlift 200kg to 260kg (+60kg 30% increase)

There was no miracle exercise, program or supplement, no PEDs, just consistent structured training, hard work and will power to get to the gym on those days where I just didn’t feel like it.

Still I dont want to stop here!
 
Couldn’t agree more.

Many times I’ll get mentally stuck on wherever my deadlift is, and then I remember that I went from 150kg to 300kg in about 28monrhs time.
 
Absolutely horrific squat day today. Everything felt sh*te. The movement felt sh*t, the weights felt heavy... everything just felt off. Just putting it down to one of those days and hope things improve next session lol

https://www.instagram.com/p/BdzTyQ5hL-O/?taken-by=moose_lifts

Squats I had planned to do 175kg for 3 sets of 5 but the first set turned into a 4 rep grinder! Dropped the weight to 170kg for another 2 sets of 5

Squats
175kg x4 @9.5
170kg x5x2 @7.8-8

Pause Bench
130kg x4x3 @7-8
 
A bit of an off the cuff workout this morning.
https://www.instagram.com/p/Bd16QpFhUEi/?taken-by=moose_lifts


Banded Beltless Pause squats
140kg x3x2
130kg x3x2

Really like this movement felt good and a nice way to get some volume in with a lighter load yet still challenging.

Ukranian Deadlifts (pretty much a fitness expo chick exercise)
32kg (used 2 16kg DB's) 3 sets of 15. this was super light but they are the heaviest kettlebells our gym has. felt good though and gace a nice little 'pump'

OHP
60kg 3 sets of 8

DB Hammer Curls
15kg 3 sets of 15
 
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