Browners New Powerlifting Log

Browner said:
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
Click to expand...
Ah dang, hope the hip flexor heals! Work around it as best as you can, still got plenty of time before comp hey
 
Chest level pin press
160 x1 @7
170 x1 @9.5
140 x3x3 @7

Overhead cable tricep ext
55 x15x4

DB Lateral Raises
7.5 x15x3
 
Comp Prep W1D4

Wow!!! Getting up at 4:45am to train under the cover of darkness was a shock to the system. The good news is the owner of the gym has allowed me use of the gym early morning, bad news is training at 5am after 2years of evenning training sucked. But better to train than not to train

HB Squats
130 x8 @6
140 x8 @7
150 x8 @8
140 x8 @7

TnG Bench
110 x8 @5
120 x8 @6
130 x8 @7.5
122.5 x8x2 @6.5

Beltless Deadlifts
170 x8 @6
180 x8x3 @7

 
Browner said:
Comp Prep W1D4

Wow!!! Getting up at 4:45am to train under the cover of darkness was a shock to the system. The good news is the owner of the gym has allowed me use of the gym early morning, bad news is training at 5am after 2years of evenning training sucked. But better to train than not to train

HB Squats
130 x8 @6
140 x8 @7
150 x8 @8
140 x8 @7

TnG Bench
110 x8 @5
120 x8 @6
130 x8 @7.5
122.5 x8x2 @6.5

Beltless Deadlifts
170 x8 @6
180 x8x3 @7

Click to expand...
Mad respect man haha... I've always admired those who can train that early, don't know how they do it...

Do you eat anything beforehand? I'd be dead without some food haha
 
_Simon_ said:
Mad respect man haha... I've always admired those who can train that early, don't know how they do it...

Do you eat anything beforehand? I'd be dead without some food haha
Click to expand...

Like anything, you adapt to it, and if you can overcome the initial hurdle of getting out of bed for the first week or two it becomes a new habit

Yeah i try and eat something. This morning was slice of toast with Jam and 300ml orange juice, so many simple carbs. Just enough to give me some kind of fuel without being heavy on the stomach that early in the morning. I also take a strong coffee with me.
 
Browner said:
Like anything, you adapt to it, and if you can overcome the initial hurdle of getting out of bed for the first week or two it becomes a new habit

Yeah i try and eat something. This morning was slice of toast with Jam and 300ml orange juice, so many simple carbs. Just enough to give me some kind of fuel without being heavy on the stomach that early in the morning. I also take a strong coffee with me.
Click to expand...

Very true. It always feels like everything is so much heavier and it wipes me out for the rest of the day if I train morning. But true, doing it with consistency would help. Enjoy :)
 
_Simon_ said:
Very true. It always feels like everything is so much heavier and it wipes me out for the rest of the day if I train morning. But true, doing it with consistency would help. Enjoy :)
Click to expand...

If you decide to try early mornings again, start light and easy with minimal volume and slowly add more as you get accustomed to it. That should stop the feeling wiped put all day effect
 
British Qualifier Prep (If it ever goes ahead)

W2D1

Comp Squat
207.5 x5 @8.5 (5 Rep PB)
165 x5x4 @sub 6 (loose wraps)

Comp Bench
145 x5 @8.5
125 x5x6 @sub6 - Moved back to flat foot positioning on back off sets, felt a bit more stable and gave better leg drive.

Had to be at the gym by 7am to avoid detection lol, so ran out of time for accessories

 
Jester said:
Detection?
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Yeah we're under lockdown, i dont fully know the rules about using a gym while its closed, so probably best i get in and out before anyone knows ive been there lol

According to the government we are allowed outside to exercise, and can only go out for essentials and work.

I think its ok, but there are offices in the buidling too, so I get in at 5am then out before the office workers arrive at 7am
 
W2D2

Deadlifts just felt off today, maybe its due to the early morning, maybe its due to squats yesterday, maybe technique or a combination of all 3 but deadlifts are significantly down from where they have been. Hopefully we can turn this back around again soon

Comp Deadlift
200 x1
220 x1
225 x5@8.5
180 x5x4 @sub6

SLDL
125 x10x4 @6-7

Close Grip Pulldowns
98 x10x4 @7-8

 
Browner said:
W2D2

Deadlifts just felt off today, maybe its due to the early morning, maybe its due to squats yesterday, maybe technique or a combination of all 3 but deadlifts are significantly down from where they have been. Hopefully we can turn this back around again soon

Comp Deadlift
200 x1
220 x1
225 x5@8.5
180 x5x4 @sub6

SLDL
125 x10x4 @6-7

Close Grip Pulldowns
98 x10x4 @7-8

Click to expand...


Deads take the longest to adjust to early morning. Once you get used to it, you’ll be fine.
 
Scaled back Training this morning and basically did what I felt like. Struggling to get motivated that early. Hopefully Ill start to adjust to it soon

HB Squat
160 x1
180 x1 @7
140 x5x3

Pin Press
160 x1
160 x2 (failed third rep)
145 x3x3

 
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Comp Bench
140 x1
150 x1
160 x1 @7.5
170 x1 @9.5
150 x3x2

2ct Pause Deadlift
190 x1
210 x1
230 x1@8
190 x3x3

Chin Ups
BW x10
BW x7

DB Lateral Raises
7.5 x12x3

 
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British Qualifier Prep W3D1

Slight reduction in intensity today, to allow myself to adjust to early morning training. Also some more emphasis on accessories to try and build some fitness and muscle back up

Comp Squat
185 x3 @sub5
170 x3x5

2ct Pause Deadlift
(Using these to re gain some technique and positioning)
190 x4x2 @sub6

DB Shoulder Press
32.5 x12x3

Heels Elevated Goblet Squat
30 x15x2 @6-7

DB Curls
15 x15x2@7
superset with
Tate Press
15 x15x2 @7

Heels Elevated Goblet Squat
30 x15x2 @6-7

Plank
1 x 1min

 
British Prep Qualifier W3D2

Day 2 from now on will be a bench variation, with upper body BB accessories. Goal being to add some mass, while keeping the overall loads lighter to act as some recovery from the squats and deadlifts on day 1

Spoto Press
160 x1 @8.5
135 x3x5 @5-6

Incline DB Bench
35 x12x3 @7

Pulldowns
105 x15x3 @7-8

Overhead Cable Extensions
55 x15x3 @7-8

Bicep Hammer Curls
15 x15x3 @8

 
W3D3

Upping the frequency of Squat to 3x per week, all be it this day is low volume, low intensity

Comp Deadlift
235 x2 @7
215 x2x4 @6
Mixed grip just doesn't feel right, going back to hook grip next week

HB Pause Squat
150 x2x4 @5-6

Reverse Hyper Ext
40 x15x3

Bulgarian Split Squats
35 x12x3

DB RDLs
40 x12x3

Plank
1 x1min

 
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