Browners New Powerlifting Log

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
 
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
 
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
 
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
 
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 x1@6
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 x1@8, x3@9 BO - 75% x3x4

  4. Quad accessories
 
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