Browners New Powerlifting Log

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

  1. Browner

    Browner Well-Known Member

    Week 6, Day 2

    Deadlift w/belt
    245kg x1 @9rpe
    180kg x5x6 @5-6rpe

    2ct Pause Bench
    125kg x5x3 @8-9rpe

    Lat Pull Down
    60kg x12x3

    Although I'm only 6 weeks into this program I'm going to take next week as a deload. Yesterday my squat felt terrible, and today my deadlift felt and moved like sh*t. So next week will be at about 50% intensity and about 50% of my usual volume, then I should be well recovered to start a 9 week prep block for my powerlifting meet in October. Set up my peaking block like this;


    Attached Files:

    Last edited: Aug 2, 2017
  2. Browner

    Browner Well-Known Member

  3. Browner

    Browner Well-Known Member

    Week 6 Day 4

    Beltless Pause Deadlifts
    190kg x2 @7rpe
    180kg x4x3 @8-8.5rpe

    Touch 'n' Go Bench
    140kg x4x3 @8-8.5rpe

    Tomorrow will be a GPP day which will look like;
    • Chin ups or Some sort of Row - AMRAP in 7 minutes done in submaximal sets
    • Isometric Ab work for 7 minutes
    • 20 minutes LISS cardio
    • Might throw in some bro bicep girls and delt raises
    Then deload next week which will be

    Squat - 60% x3x3
    Bench - 60% x3x3
    OHP - 70% x4x2

    Deadlift - 60% x2x3
    Face pulls - x10x3

    GPP (similar to what I listed above)

    Then fatigue should all be gone and i'll be fresh ready to start 9 week prep for a powerlifting meet.
  4. Browner

    Browner Well-Known Member

    Sorry I haven't posted anything for a while. Basically my appendix ruptured on Monday so had a emergency appendectomy, then was out of hospital on Wednesday.

    Needless to say I will not be competing in October as previously planned.

    Gutted is an understatement, as was on course for some big PRs at the meet.

    At the moment still feel like I've been hit by a truck! Once I can do body weight squats pain free I'll return to the gym and start VERY light
  5. mickc1965

    mickc1965 Well-Known Member

    Hope your recovery period is not too long
  6. Browner

    Browner Well-Known Member

    Thanks! Me too!
  7. Lol

    Lol Super Moderator Staff Member

    All the very best for a speedy recovery, mate. Frustrating as anything, I know. A friend of mine nearly popped his clogs when his appendix suddenly ruptured so thank goodness you are still here to fight again another day. You will be back at it before too long.
    Browner likes this.
  8. Browner

    Browner Well-Known Member

    Back to work today, and I can also manage pain free body weight squats.... so f*ck it.... tomorrow im going to head to the gym.

    Depending on how my body feels during the warm up, the plan is
    Squat 1 set of 5 @50% 1rm
    Bench 1 set of 5 @50% 1rm

    If they go ok I may add a set of lat pull downs, but im going to be very cautious with anything I do. Just want to get the body moving again!
  9. _Simon_

    _Simon_ Active Member

    Best of luck mate! Sounds like a solid plan, and you'll know if to back off depending on how you feel
  10. Browner

    Browner Well-Known Member

    Manged to train with some baby weights this morning;

    Squat 100kg x5x3
    Bench 60kg x5x3 (this felt the worst as I couldn't get into an arch position like I usually do as it pulled on my abdomen to much so worked around it by benching flat back)
    Sumo Deadlift 120kg x5x3 (being bent over on a conventional pull caused some pain so pulled sumo instead. Will use this recovery period to work on my sumo technique and mobility.

    Felt good to get the body moving, and was pain free though the session.

    The plan is to rest tomorrow and train again Thursday. Weekend off and re evaluate how I'm feeling next week.
  11. _Simon_

    _Simon_ Active Member

    Wwwwowza, those baby weights are my heavy heavy weights haha XD, I've never even squatted 100kg, so that is super impressive!
    Well done mate, feels good to get back into it ay :)
    Browner likes this.
  12. Browner

    Browner Well-Known Member

    Thanks man! yeah the weights were only around 40-50% of my max's before my surgery so taking it real easy. Just felt good to do something remotely physical. Weirdly after my training session is the least pain I have felt since the op. Not going to go mad though, rest again tomorrow, another light session Thursday then rest all weekend.

    The plan is from Monday to increase the weights by 2.5 - 5kg each session on each of the lift and train 3 days a week until I'm back up to speed.
    _Simon_ likes this.
  13. Browner

    Browner Well-Known Member

    2nd Session back post surgery 17 days ago. Still baby weights and minimal volume.

    Squat - 110kg x5x3
    Bench - 70kg x5x3
    Deadlift - 130kg x5x2
    OHP - 40kg x5x3

    No pain again and everything felt ok. Still not going to try and handle any real weight for a while. Rest now until Monday next week
    Last edited: Aug 24, 2017
    _Simon_ likes this.
  14. Browner

    Browner Well-Known Member

    This mornings session

    3 weeks post surgery, and felt no pain throughout. Bumped up the weights a bit but still kept it pretty light around 50-60% and volume low.

    Squats 140kg x5x3
    Bench 100kg x5x3
    Sumo Deadlift 140x5

    Going to try and do 3 days a week following a basic novice linear progression until i'm back up to full speed
  15. Browner

    Browner Well-Known Member

    No training today, but apart from a bit of DOMs from very little training the last 3-4 weeks I have no pain from where my appendix used to be.
    I do still get a bit of pain/discomfort from the area when I stretch myself in certain positions but it is getting so much better day by day.

    Still going to keep training minimal and only 3 days a week rather than the 4-5 that I usually do. Going to go right back to basics and follow the Starting Strength Phase 1 Protocol;

    Squat x5 reps x3 sets
    Bench Press/Press x5 reps x3 sets
    Deadlift x5 reps x 1 set

    Plan is to linearly progress this until I have made a full recovery and jump back into higher training volumes and frequencies in about 6 weeks time.
  16. Browner

    Browner Well-Known Member

    Squats 142.5kg x5x3
    OHP - 55kg x5x3
    Sumo Deadlift - 150kg x5x1

    Felt good, no pain. had some mild discomfort when pressing overhead so kept the weights light. Another long weekend of rest and hopefully up the weights a bit again on Monday.
  17. Browner

    Browner Well-Known Member

    Training from 2nd September

    Squats 145kg - x5x3
    OHP 60kg - x5x3
    Sumo Deadlift 160kg - x5x3
    Bench Press 110kg - x5x3

    Slowly starting to get into a better arch position on the bench. Everything is feeling good and pain free so will carry on trying to progress the weights each session and see how we go.
    _Simon_ likes this.
  18. _Simon_

    _Simon_ Active Member

    Ah that's really great to hear :)
    Browner likes this.
  19. Browner

    Browner Well-Known Member

    Thanks bud... still a long way off previous strength and still not pushing it. Just slight weight increases each session.

    How's your recovery going?
  20. _Simon_

    _Simon_ Active Member

    Yeah good idea.

    Unfortunately the appendix stuff wasn't the only thing going on which is what I suspected... Found out the pelvic muscles (pubo rectalis) are far too tight. Sort of like Chronic Pelvic Pain Syndrome (CPPS), but its early stages, and would have developed into that if I'd have left it. Apparently 2 months is pretty lucky, some people go years without it being figured out, so mine isn't quite chronic level yet haha.

    After 5 trips to emergency and multiple scans, two ct scans, xrays and ultrasounds all up in the past 2 months that's what the severe pain was... (and just a note to all, if anyone else is having really bad sharp pelvic pains and surrounding area pains, and the docs don't know even scan after scan, please see a pelvic pain clinic, pelvic tightness can cause lots of issues with bladder, bowel, rectal pain, scrotum pain/sensitivity too, and doctors always have overlooked the pelvic floor, and have a very limited and narrow view of things sometimes... and tend to only look at bloods, scans etc. So a little plug here haha but it's been a horrendous 2 months for me, so thought I'd put that out there for others experiencing this).

    So pretty much have to lay off heavy training for the moment.. until the pelvic muscles have been relaxed as training can exacerbate it and the pain...

    I'll still try some light stuff, maybe in the 15-30 rep ranges, not sure what progress can occur there haha but it'll be nice staying in that range for a bit.

    Thanks for asking :)

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