Browners New Powerlifting Log

Browner said:
Joined up to a new gym last week, which means I can move my training sessions from having to get up at 4:15 am to train at 5:00 am to training at 19:00

Hoping the extra 1 1/2 hours sleep each day and training at a more pleasant time of the day will transfer itself into some nice strength progress.

The new gym is not the biggest but a more powerlifting/strength specific gym with competition spec barbells, comp spec benches and a lot more specialty bars (which im looking forward to using after british)
Also I'll go from being the strongest in the gym to potentially one of the weakest so might give me a bit more of a push, drive etc... to get stronger.

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Ah niiiice man... looks like a cool gym! Anything spur on the change of gyms? Although the sleep in will be nice :D

(I'm very much a train in the late arvo kinda guy hehe)
 
_Simon_ said:
Ah niiiice man... looks like a cool gym! Anything spur on the change of gyms? Although the sleep in will be nice :D

(I'm very much a train in the late arvo kinda guy hehe)
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A few logistical reasons, and I know the owner quite well. Plus the better kit and the fact there is more than 1 squat rack lol
 
Browner said:
From next week take the single up to 9rpe, drop back off work down to doubles and triples

Taper week
Mon -openers

Wed - Squat work up to single @80%
Bench 5x1 @8

Sat - Compete
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Go easy on the backup, maybe even try 2x single without backup work as you get closer.
 
Browner said:
What about something like this;

3 weeks out
x1@7, x1@8, x1@9 x3@9

2 Weeks Out
x1@7, x1@8, x1@9

1 week out - Taper
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Seems fine, except make it 3@8. 3@9 might knock you back for a week.

I was leaning towards something like 2x1@9 instead of back off work. Working on the skill of he’s y single specifically.
 
Jester said:
Seems fine, except make it 3@8. 3@9 might knock you back for a week.

I was leaning towards something like 2x1@9 instead of back off work. Working on the skill of he’s y single specifically.
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I'll do the singles and no back off work 2 weeks out ;)

Cheers coach

Have you ever considered doing programming for people?
 
Browner said:
I'll do the singles and no back off work 2 weeks out ;)

Cheers coach

Have you ever considered doing programming for people?
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At times, but I don’t feel right charging for it and have time constraints here and there.

Might happen down the road?
 
Tonight’s session

Deadlift
230 x1
242.5 x1 @7.5
230 x4 @8
230 x4 @9
215 x4 @8
215 x4 @8

3ct Pause Bench
145 x1 @8
140 x3 @9
130 x3x3 @7-8

Leg Press
300kg (plate weight) x8x4
 
Browner said:
Tonight’s session

Deadlift
230 x1
242.5 x1 @7.5
230 x4 @8
230 x4 @9
215 x4 @8
215 x4 @8

3ct Pause Bench
145 x1 @8
140 x3 @9
130 x3x3 @7-8

Leg Press
300kg (plate weight) x8x4
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Big fan of leg press.

“If I had the space...” and all that. I still thinks it builds better wheels than squats.
 
Jester said:
Big fan of leg press.

“If I had the space...” and all that. I still thinks it builds better wheels than squats.
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I agree, I dont do them as often as I would like mainly because they are porgramed at the end of a session when I am starting to get pushed for time. Probably could have gone a lot heavier as all sets were sub 6rpe, but i wanted a bit of extra leg work without affecting recovery. After British i think i'll do a bit more of a "bodybuilding block" and I'll do them a lot more
 
Browner said:
I agree, I dont do them as often as I would like mainly because they are porgramed at the end of a session when I am starting to get pushed for time. Probably could have gone a lot heavier as all sets were sub 6rpe, but i wanted a bit of extra leg work without affecting recovery. After British i think i'll do a bit more of a "bodybuilding block" and I'll do them a lot more
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Bah humbug ... deadlifts are hypertrophy ;)
 
Make sure the full slack comes out on your pulls. Jumped the gun a tiny bit on the 230kg paused.

Good rep though.
 
Thursday

Pin squats
190 x1 @8.5
180 x3@9
170 x3x2 @7.5

Slingshot Bench
180 x1 @8

TnG Bench
140 x6 @9
130 x6x3 @8
 
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