Browners New Powerlifting Log

Went in to the gym just to get moving again. Also trying to work on knee travel and bar path on my squat. I think I have a tendency to squish at the bottom so the bar path gets over my toes making the weight heavier than it really is. Squat is obviously my weak link so going to focus on this a lot for the rest of the year

Beltless sumo

160 x1
160 x1
160 x1
160 x1
160 x1
160 x1


Comp Bench

90 x4
90 x4
90 x4
90 x4


Squat

60x5x3

https://instagram.com/p/BnTx5BShMK8/
 
Time to get back to work this week! Will be starting the Ai Coaching from Garrett Blevins and I am also going to be incorporating a slow cut. I have gotten very soft around the mid section so will be aiming to loose around 1-2lb a week. Nothing fancy just counting calories and macros.
 
So volume was a thing last night!

Deadlifts - All sub 6 rpe but my positioning felt really good one these.
210 x2
210 x2
210 x2
210 x2
210 x2
210 x2
210 x2
210 x2
210 x2
210 x2

Bench
110 x5
110 x5
110 x5
110 x5
110 x5
110 x5
110 x5

SSB Squats - First time using a SSB and they are HARD!
100 x8 @6
100 x8 @6
110 x8 @7
110 x8 @7.5
110 x8 @7.5

(RPE limited by my lungs rather than strength. Been a long time since I did that many reps on a squat)

https://www.instagram.com/p/BnmV76ugraI/?taken-by=moose_lifts
 
Browner said:
Its plate loaded, so you can load it up with pretty much anything

I just literally tested the waters with a pathetic 20kgs for a couple of sets of 12.
Click to expand...

That’s what I meant, e.g. that you went to 30-40% of squat 1RM range.
 
Last nights session...

Comp Bench
125 x2x11 (EMOM)

Squat w/pause 1/2 way down
140 x5x6 @6-7

TnG Bench
100 x8x4

DB Shoulder Press
32.5 x10x3 @7 - So weak but this should mean newbie gains!

https://www.instagram.com/p/Bno7fAAhKlL/?taken-by=moose_lifts

Enjoying the training so far. Seems A LOT of volume but will be sticking with this programming and giving it a chance for a couple of months. If nothing else it should improve my work capacity
 
Jester said:
@Browner

Am I right in thinking it’s a lot of volume but low per set counts? RPEs below 8 etc.?
Click to expand...
Yeah, so for example the bench was 11 sets of 2 reps.

Overview of this week; (the sets/reps/intensity can change slightly depending on how you set the fatigue level. 1 being the lowest 10 being the highest.)
upload_2018-9-13_8-37-7.png
 
Browner said:
Yeah, so for example the bench was 11 sets of 2 reps.

Overview of this week; (the sets/reps/intensity can change slightly depending on how you set the fatigue level. 1 being the lowest 10 being the highest.)
View attachment 2745
Click to expand...

Well at least you’re pulling three days a week ;).


I imagine it’s a lot like a Greg Nuckols set up with RPE 7-8 all over.
 
Tonight’s session

Squats
165 x2x11

Bench
105 x5x6

SLDL
165 x8x3 @7-8

Pulldowns
80 x10x3

Planks 30sec x3
 
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