Browners New Powerlifting Log

Deadlifts
260 x1 @8.5
220 x1x10 @sub6-7

SG RDLs
140 x8x3 @7-8

OHP
80 x6x4 @7-8
 
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2ct Pause Sumo DL
210 x3 @7
180 x4x3 @6

CGBP
120 x6 @7
130 x6 @8
135 x6 @9
120 x6 @7.5
 
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Conv Deadlift
250 x1 @7
220 x1x10 @sub6 - 7

OHP
100 x1 (PB) was a mini goal of mine to press 100kg overhead after years of neglecting overhead work
80 x6 @9
70 x6x3 @7

Inverted Row
BW x12x3
 
Jester said:
Ditch it.


Thoughts on Hatfield Squats?
Click to expand...
My thoughts too

Hatfield squats, i like them. Havent really trained them enough to know if they have carry over to my squat, but when i have done them ive enjoyed the movement, felt it in all the right places

Also... totally antidotle, but my comp becnh always goes up when i do sling shot, so i think there is something to overload work and hatfield squats you can really load them up so i think the same could apply to lower body work

I quess it depends what adaptation you're looking for. If its just hypertrophy though i think there are better options.
 
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Browner said:
My thoughts too

Hatfield squats, i like them. Havent really trained them enough to know if they have carry over to my squat, but when i have done them ive enjoyed the movement, felt it in all the right places

Also... totally antidotle, but my comp becnh always goes up when i do sling shot, so i think there is something to overload work and hatfield squats you can really load them up so i think the same could apply to lower body work

I quess it depends what adaptation you're looking for. If its just hypertrophy though i think there are better options.
Click to expand...

I’m trying to pick a BB lower body movement that will build thighs with minimal interference with deadlifting. I know it isn’t LBBS :p
 
Jester said:
I’m trying to pick a BB lower body movement that will build thighs with minimal interference with deadlifting. I know it isn’t LBBS :p
Click to expand...

I would say any of these wpuod be a good choice
Belt squat
Heel elevated zerchers
Hatfield squats
BB split squats
Or Any single leg variation

Would be good options. Personally ive noticed some good quad growth from the zercher option
 
High Bar Squat
150 x8 @6.5
160 x8 @8
150 x8x2 @7

Feet Up Bench
110 x8
120 x8@8
130 x7 @9 (supposed to be 8 but with no spottera or safetys I didnt want to risk it)
110 x8x2 @7
 
Deadlift w/bands
210 (+30kg band tension, approx) x1 @7
160 x3x3 at sub 6

CGBP
135 x6@8
125 x6x3 @6-7

Inverted BW Rows
3x12
 
Deadlifts
230 x3 @7
190 x3x5 @sub6

2ct Pause Bench
120 x5 @7
130 x5 @8
135 x5 @9

Single Leg RDLs
X10x3
 
So once the deload is over this week I will be trialling a new system of training. Im basically going to try and merge HIHF training with some hypertrophy work as my "off season" approach

I have always liked HIHF style but never thought that was a good year round strategy (for me)

I will also use an 8 day training week (2 week microcycle)

I will auto regulate volumes and intensities based on how im feeling and performance

Out line will be

Day 1
Squat volume
Deadlift volume
Posteriot chain hypertrophy

Day 2
Sq/bn/dl singles at 6-7RPE

Day3
Bench Volume
Upper Body Hypertrophy

Day 4
Sq/bn/dl singles @6-7 RPE

Day 5
Deadlift strength
Lower Hypertrophy

Day 6
Sq/bn/dl singles @6-7 RPE

Day 7
Overhead strength
Upper hypertrophy

Day 8
Sq/bn/dl singles @6-7 rpe

My theory being is there is plenty of hypertrophy stuff, while the singles maintian strength, technical proficiency and are low volume so are almost active recovery

Then for more strength focused or comp prep can switch into a more classical daily min/max approach

"Its block periodisation Jim, just not as we know it"

I will be using myself as a guinea pig, but if its succeasfull I may roll it out to some of my clients.

This makes more sense to me than, block of 10s, block of 5s, block of 3s etc...

I'll make sure I log all my training and progress
 
HBBS
160 x10x2 @7
140 x14 (amrap)

DL w/bands (+30kg nand tension)
150x5x3 @sub6

RDLs
120 x10x3

Rows
70 x10x3
 
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