Browners New Powerlifting Log

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

  1. Browner

    Browner Well-Known Member

    260 x1 @8.5
    220 x1x10 @sub6-7

    SG RDLs
    140 x8x3 @7-8

    80 x6x4 @7-8
    Last edited: May 13, 2020
  2. Browner

    Browner Well-Known Member

  3. Browner

    Browner Well-Known Member

    Pause Sumo
    210 x3 @7
    180 x4x3 @6

    120 x6 @6
    130 x6 @8
    135 x6 @9
    120 x6x2 @7-8
  4. Browner

    Browner Well-Known Member

    2ct Pause Sumo DL
    210 x3 @7
    180 x4x3 @6

    120 x6 @7
    130 x6 @8
    135 x6 @9
    120 x6 @7.5
    Last edited: May 16, 2020
  5. Browner

    Browner Well-Known Member

  6. Browner

    Browner Well-Known Member

    Conv Deadlift
    250 x1 @7
    220 x1x10 @sub6 - 7

    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
    _Simon_ likes this.
  7. Browner

    Browner Well-Known Member

  8. Jester

    Jester Well-Known Member

    Ditch it.

    Thoughts on Hatfield Squats?
    Browner likes this.
  9. Browner

    Browner Well-Known Member

    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.
    Last edited: May 20, 2020
  10. Jester

    Jester Well-Known Member

    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
  11. Browner

    Browner Well-Known Member

    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
    Jester likes this.
  12. Browner

    Browner Well-Known Member

    High Bar Squat
    150 x8 @6.5
    160 x8 @8
    150 x8x2 @7

    Feet Up Bench
    110 x8
    120 [email protected]
    130 x7 @9 (supposed to be 8 but with no spottera or safetys I didnt want to risk it)
    110 x8x2 @7
  13. Browner

    Browner Well-Known Member

    Deadlift w/bands
    210 (+30kg band tension, approx) x1 @7
    160 x3x3 at sub 6

    135 [email protected]
    125 x6x3 @6-7

    Inverted BW Rows
  14. Browner

    Browner Well-Known Member

    Pivot Block w1d1

    HB Tempo Squats
    140 x5x3 @6

    Tempo Bench
    120 x4x4 @7

    Pendlay Row
    70 x12x3
  15. Browner

    Browner Well-Known Member

    230 x3 @7
    190 x3x5 @sub6

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

    Single Leg RDLs
  16. Browner

    Browner Well-Known Member

    Deload continues


    140 x8

    DB Split squats
  17. Browner

    Browner Well-Known Member

    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

    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
    Jester and _Simon_ like this.
  18. Browner

    Browner Well-Known Member

    W1 D1

    Squat w/belt 200 x1x3 @6
    Bench 150 x1 @6, 160 x1 @8
    Deadlift 240 x1x2 @6
  19. Browner

    Browner Well-Known Member

    160 x10x2 @7
    140 x14 (amrap)

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

    120 x10x3

    70 x10x3
  20. Browner

    Browner Well-Known Member

    W1 D3

    Comp Squat
    190 x1x3 @sub6

    Comp Bench
    150 x1x3 @6.5

    230 x1x3 @sub6

Share This Page