Browners New Powerlifting Log

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

  1. Browner

    Browner Well-Known Member

    Wednesday Bench

    Buffalo bar bench
    90kg +50kg band tension
    10x3 @5-6

    French press
    5x20

    Pushups
    5x15

    DB Lat raises
    7.5 x20x4
     
  2. Browner

    Browner Well-Known Member

    Had a spare 1/2 hour today, managed to get the gym owner to let me use the carpark for a quick deadlift session.

    Still waiting on gyms to open in the uk. Getting a joke now

    250 x3 @9
    220x3x2 @7

    Considering im cutting bodyweight, down about 5kg so far, and the fact the last time i did standard deadlifts was about 4 weeks ago i'll take it
     
    Last edited: Jul 9, 2020
    _Simon_ likes this.
  3. Browner

    Browner Well-Known Member

    Last nights random session

    Suspended Cambered Bar Good Mornings
    140 x1
    160 x1
    180 x1 @9.5

    SSB Box Squat in Half Suit
    220 x5x5 @7

    Side note, multiply suits are painful!!! I dont think I will make a switch to equipped lifting, but has been fun messing about
    https://photos.google.com/u/1/photo/AF1QipNjF3fTD-XTFfNTh7InTn5FOWXrR9-2rew5DTfT

    GymDependance Day in the uk is the 25th July, and looking forward to getting back to some more structured training
     
  4. Browner

    Browner Well-Known Member

    A bit of a bro out session tonight

    Deadlift w/belt
    220 x5 @7
    200 x5 @5
    200 x5 @6
    200 x5 @6

    Single arm Lat pulldowns
    28 x15 @7
    28 x16 @7

    Reverse grip Pulldows
    56 x12 @7
    70 x12 @7
    70 x12 @7
     
  5. Jester

    Jester Well-Known Member

    No gyms until 25 July but your social venues are restored ... ?


    Interesting (??) approach to better health ...
     
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  6. Browner

    Browner Well-Known Member

    Its all fucked in the UK mate

    You can go to the pub and get wasted, but I cant go to the gym and do some squats
     
  7. Jester

    Jester Well-Known Member

    pub squats ... ?
     
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  8. Browner

    Browner Well-Known Member

    Just a few more days until i can start training in the gym properly

    Tonight i threw on a bench shirt to see what I could do. Shirt was a bit too big, but managed 210kg to a touch which ill take

    https://photos.app.goo.gl/fWqugy5dx7wK1TsMA
     
  9. Browner

    Browner Well-Known Member

    Only a few days to wait

    Hows the shoulder?
     
  10. Jester

    Jester Well-Known Member

    Reluctantly healing. It’s being a stubborn shit but 2 forward one back is better than zero forward.

    daily pulling is proving better than low frequency and higher volume.

    Pressing with loose shoulders like a push-up is much better than fixed scapula for now, so I’m loading my daughter on my back for extra load
     
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  11. Browner

    Browner Well-Known Member

    Would anyone be interested if I started logging my training on here again?
     
    Jester likes this.
  12. Jester

    Jester Well-Known Member

    Yessir
     
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  13. _Simon_

    _Simon_ Active Member

    Quite enjoy seeing the sort of training you're doing, but up to you :)
     
    Last edited: Sep 29, 2020
    Browner likes this.
  14. Browner

    Browner Well-Known Member

    So 18 weeks out from the BPU qualifier (Covid permitting)

    Goals for the comp are:
    Squat 260
    Bench 170-180
    Deadlift 300

    At a minimum total of 700kg. We'll see how close we get!

    W1D1

    Squats w/wraps
    215 x1
    230 x1 @7 - really nice starting point considering its been over a year since I had wraps on, and they werent even cranked that tight
    190 x6 @7
    190 x2x3
    https://www.instagram.com/p/CFsdVKlAYBx/?igshid=18vf3o9p4s59r

    OHP
    80 x1 @7
    7 minute density set of 65 kg

    Bulgarian Split Squats
    20 x15x3

    Trciep Pushdowns (myo reps)
    50 x15 +5, +5,+5,+5,+4
     
    Last edited: Sep 29, 2020
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  15. Browner

    Browner Well-Known Member

    W1D2- not ideal,training 10 hours after the last session with minimal sleep, but you know, life gets in the way of training

    Comp Deadlifts
    230 x3 @7
    190 x6x4 @sub6
    My deadlift responds really well to super submaximal volume, so as much as I would rather have less volume and more weight, im kind of doing what works

    Comp Bench
    130 x5 @6
    135 x5 @7
    140 x5 @8
    125 x5x2 @6

    Leg Press (myo reps)
    215 x15, +5,+5,+3

    https://www.instagram.com/p/CFt2RPEAWxe/?igshid=14ttg6f6e1roa
     
  16. Jester

    Jester Well-Known Member

    Your deadlift stimulus response and mine are polar opposites :D
     
  17. Browner

    Browner Well-Known Member

    I know. Shows how people can vary so much in training response.

    Ive tried just heavy, low volume in the 1-3 rep range, 7-9 rpe range and I just end up spinning my wheels.
     
  18. Browner

    Browner Well-Known Member

    W1 D3

    Seeing as bands worked really well for my deadlift and bench last block, figured id add them for squats this block

    Slightly different protocol on squats dor this session. Single @7, followed by 70% for 30 total reps, broken into as many sets as needed. Goal is to keep the bar speed high and rest periods low between each set

    HB squat w/bands (bands added 12.5kg per side)
    160 x1 @7
    130 for 30 total reps (5,5,5,5,3,3,4) rest periods 60 secs between sets

    Buffalo bar bench
    148 [email protected]
    123 x10 @9
    113 x10x3 @7-8

    Pendlay rows. Looking back theough my training logs, heavy rows always correspond with an increase in bench e1rm
    90 x10x4 @7-8

    https://www.instagram.com/p/CFzODAqALib/?igshid=kistp7lc5y75
     
  19. Jester

    Jester Well-Known Member

    Is that the data driven strength protocol? Re. Squats
     
  20. Browner

    Browner Well-Known Member

    Yes pal. Thought I’d give it a whirl, it’s not too dissimilar to a top set followed by back offs, but I like that it’s a bit more autoregulated
     

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