Browners New Powerlifting Log

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

  1. Browner

    Browner Well-Known Member

  2. Browner

    Browner Well-Known Member

  3. Jester

    Jester Well-Known Member

    Appears not to dissimilar to myo-tels, or rep goal schemes but with higher loads.
     
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  4. Browner

    Browner Well-Known Member

  5. Browner

    Browner Well-Known Member

  6. Browner

    Browner Well-Known Member

    W2D3
    https://www.instagram.com/p/CGFUCiHg1II/?igshid=1raksezz9sv6m

    In hindsight the 300 deadlift attempt on Tuesday wasn’t the best idea. Feeling the after effects of it today

    HB Squat w/Bands
    170 x1 @7
    130 x 30 total reps, 5,5,5,3,4,5,3

    Buffalo Bar TnG bench
    153 x1 @8
    128 x10 @9.5
    118 x10x3 @7

    Pendlay Rows
    90 x10 @7-8
     
    Last edited: Oct 8, 2020
  7. Browner

    Browner Well-Known Member

    W2 D4

    End of the second week of this block.

    Beltless Deficit DL
    230 x1 @7
    220 x4 @8.5
    180 x4x4 @5-6

    2 Board Press
    180 x1 @9
    160 x4 @9
    150 x4x3 @6--7

    Wall Mounted Single Leg RDL
    30 x12x4
     
  8. Browner

    Browner Well-Known Member

  9. Jester

    Jester Well-Known Member

    Bulgarian split squats are right there with burpees ‘til you puke ...
     
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  10. Browner

    Browner Well-Known Member

    Whenever i program them, my squat seems to go up and my quads grow.... I hate them though
     
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  11. Browner

    Browner Well-Known Member

    W3D2

    Comp deadlift. Calibrated plates make a big difference on a deadlift bar
    260 x1 @7.5
    250 x3 @8.5-9
    200 x6x4 @6

    Comp Bench
    135 x5 @7
    140 x5 @8
    145 x5 @8.5
    130 x5x2 @6

    Leg Press (myo reps)
    220 x15, +5,+5,+5,+3
     
  12. Browner

    Browner Well-Known Member

    W3D3

    Some back spams today, so just changed my training to basically whatever I could manage

    HB squats
    160 x1
    180 x1 @7
    140 x2x2

    Feet up TnG Buffalo Bar Bench
    133 x1 @7.5
    123 x8 @9.5
    103 x10x2 @7

    Overhead Tricep Cable Extensions
    60 x15x4 @8
     
  13. Browner

    Browner Well-Known Member

  14. Browner

    Browner Well-Known Member

  15. Browner

    Browner Well-Known Member

    W4 D2

    Comp Deadlift
    262.5 x1 @7.5
    252.5 x3 @9 (2.5kg PR)
    200 x6x4

    Comp Bench
    137.5 x5 @7
    142.5 x5 @8
    150 x5 @10 (5kg PR)
    135 x5x2 @6.5

    Overhead Cable Tricep Ext
    45 x15x3 @8
     
  16. Browner

    Browner Well-Known Member

  17. Browner

    Browner Well-Known Member

  18. Browner

    Browner Well-Known Member

  19. Browner

    Browner Well-Known Member

    W5D1

    Comp Squat
    240 x1 @7
    205 x6

    Sleeved squat
    170 x3x4

    OHP
    90 [email protected]

    75kg, 25 total reps in 7 minutes
     
  20. Browner

    Browner Well-Known Member

    So tonight managed to pull/tweak my hip flexor. Had planned on hitting a 270 dl for a single but even on the 250 pain was qite severe at the bar

    Dl
    250 [email protected]
    220 x3

    Bench
    Silver lining of 152.5 x4 for a PR but had planned on it being 5 reps. Just had a lot of pain when trying to utilise leg drive

    So sulked, packed up and went home

    Next week is a deload, then that leaves me 12 weeks into comp. Toying with the idea of a bulgarian style setup for that 12 weeks

    What ive pencilled so far


    Day 1
    1. Squat Daily max - Slightly more grinding allowed, 2x3 Back offs - 70%

    2. Medium Stress Bench DM - BO Triples (pin press)

    3. Back accessories

    Day 2
    1. Squat Conservative Daily Max, 4x4 Back Offs - 75%

    2. Low Stress Bench DM - BO Doubles (3ct Pause)

    3. Deadlift +bands 70% doubles

    4. Hamstring Accessories

    Day 3

    1. Pause Squat 3x3 @60%

    2. High Stress Bench (comp Bench) DM - BO triples

    3. OHP

    Day 4

    1. Squat Daily min - Back off singles with last fast weight until bar speed slows

    2. Medium Stress bench,DM - BO 5s

    3. Deadlifts [email protected], [email protected] BO - 75% x3x4

    4. Quad accessories
     

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