Browners New Powerlifting Log

OHP 80x3x3 @6-7

Tricep pushdowns 60kg x12x3
Reverse Db flyes 10kg x10x3

GHR
BW +10kg x15x3

Tried reverse hypers @Jester but they gave me a lot of weird pain in the low back so didn’t do hem
 
Browner said:
Any tips to get rid of tricep tendinitis would be greatly appreciated!
Click to expand...

More bicep curls, not even kidding.

Nice ink btw.

Baraja has this theory that you keep working it once you can find the sweet spot mix between load and volume. Check his latest Instagram post - coincidental timing.
 
Jester said:
More bicep curls, not even kidding.

Nice ink btw.

Baraja has this theory that you keep working it once you can find the sweet spot mix between load and volume. Check his latest Instagram post - coincidental timing.
Click to expand...
Thanks mate, What’s the Instagram account?
 
Browner said:
Any tips to get rid of tricep tendinitis would be greatly appreciated!
Click to expand...
Less frequency, lighter loading, higher reps to create more lactic acid and lower loading to reduce extreme tension on the tendons.... you know, all the stuff Powerlifters hate to do. Haha
I never do loads above my 6 RM mainly because I want to avoid injury.

(And also avoid triceps l exercises where you are extending the arm under loading with the elbows fully flexed, I don’t recommend going any report than 90 degrees arm flex Welshmen doing triceps stuff). (Full ROM close grip bench, push downs where you let your arms fully flexed, instead do board press lockouts, and only flex your arm to 90 degrees and no further in push downs, etc.)
 
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Sci said:
Less frequency, lighter loading, higher reps to create more lactic acid and lower loading to reduce extreme tension on the tendons.... you know, all the stuff Powerlifters hate to do. Haha
I never do loads above my 6 RM mainly because I want to avoid injury.

(And also avoid triceps l exercises where you are extending the arm under loading with the elbows fully flexed, I don’t recommend going any report than 90 degrees arm flex Welshmen doing triceps stuff). (Full ROM close grip bench, push downs where you let your arms fully flexed, instead do board press lockouts, and only flex your arm to 90 degrees and no further in push downs, etc.)
Click to expand...

I avoid push downs like the plague personally. Have always resulted in tendonitis or something similar for me.
 
Sci said:
Less frequency, lighter loading, higher reps to create more lactic acid and lower loading to reduce extreme tension on the tendons.... you know, all the stuff Powerlifters hate to do. Haha
I never do loads above my 6 RM mainly because I want to avoid injury.

(And also avoid triceps l exercises where you are extending the arm under loading with the elbows fully flexed, I don’t recommend going any report than 90 degrees arm flex Welshmen doing triceps stuff). (Full ROM close grip bench, push downs where you let your arms fully flexed, instead do board press lockouts, and only flex your arm to 90 degrees and no further in push downs, etc.)
Click to expand...

Thanks @Sci !

Going to start by halving the frequency from 4 to 2 times benching per week, and using 2 different variations of bench and see how that helps
 
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Jester said:
I avoid push downs like the plague personally. Have always resulted in tendonitis or something similar for me.
Click to expand...
Agreed. I mostly rely on overhead pressing and benching. But My favorite triceps focus is pullovers where my hands are behind my head. Nice stretch and triceps strain without the tendon pain of push downs and nose breakers.
 
Another step to trying to eliminate the elbow tendinitis went back to 'thumbs over' hand position when squatting.

Squat w/belt
150 x4x4 @N/A back was been feeling a little bit tight, so limited the weight. Felt light and moved really well. Experimented with taking my air in for bracing through my nose and felt like I could get a better brace and more 360 pressure into the belt. Also focusing on keeping my knees over my toes longer out of the hole to stop them drifting back and hips rising to fast. Not entirely happy with bar path though.
https://www.instagram.com/p/BqYHjblAU0c/

Lat Pulldown
98 x10x3 @7

Reverse Hyper
Gave these another go @Jester
Didnt feel the pain I felt last time, but load was minimal, will just try and progressively load these over the coming weeks. Probably only once a week to start with
20kg x15x3

DB Bicep Curls
22.5 x10x3

Finished with McGills big 3
 
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Squat w/belt
155 x5x5

Incline bench
105 x5x3

Pulldowns
98 x10x3

Reverse Hypers
25kg of plate weight x12x3
 
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