Browners New Powerlifting Log

W3D4

Comp Bench
157.5 x1 @8
130 x3 @6
122.5 x3x5 @sub6

Squat w/belt
165 x3x3 @sub6

Pulldowns
98 x15x3

Arnold Press
25 x15x3

Preacher Curls (Single arm DB)
15 x12x3

Triceps Pushdowns
50 x15x3



Quite enjoying the extra BB accessories at the moment. I think I mistake I have made in my training last few years is being to specific, and doing to few accessories. If I have learnt anything from the Westside/conjugate boiz at our gym, it is that accessories can and should be given a bit more attention. I think that at some point as you progress in training age, adding more muscle mass might help get through those plateaus
 
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British Qualifier Prep W4D1

Comp Squat
190 x4 @sub6 - This top set felt really dialled in technically.
180 x4x5 @sub6

2ct Pause Deadlift - Not so technically dialled in. A bit sloppy and all over the place these!
200 x4x2 @6-7

DB Seated OHP
35 x12x3

Platz Squat - Quad Pump!!
100 x15x2

Tate Press
20 x15x2

Leg Extensions
68 x15x2

 
W4D2

Spoto Press
160 x1 @8
140 x3x5 @6-6.5

Pulldowns
105 x15x3

Incline DB Press
40 x12x3

Overhead Cable Tricep Ext
60 x12x3

Bicep DB Hammer Curls
15 x15x3

 
W4D3

Starting to adjust to early morning training again

Comp Deadlift
240 x3 @8
215 x3x4 @6

High Bar Pause Squat
155 x3x4 @6

Reverse Hyper
55 x15x3

DB Step Ups
15 x12x3

DB RDLs
45 x12x3

 
W4D4

Comp Bench
160 x1@8.5
130 x4@5
120 x4x4 (clustered as 4-4, 4-4)

LBBS
170 x4x3 @sub6

Chest Supported Rows
30 x12x3

DB Incline Flies
20 x15x3

EZ Bar Bicep Curls
25 x15x3

Tricep Pushdowns
50 x15x3

 
W5D1

Comp Squat
195 x5 @6
185 x5x5 @sub6-6

DB Shoulder Press
40 x12x3

RDLs
130 x12x3

CGBP
100 x12x3 @6-7

Leg Extensions
68 x20x2

 
W5D2

Spoto Press
162.5 x1@8.5
140 x4x5 @6-6.5

Barbell Row
80 x12 @6
85 x12 @6
90 x12 @7

Tate Press
22.5 x12x3 @6-7

EZ Bar Curls
30 x12x3 @7-8

DB Lateral Raises
10 x15x3 @7-8

 
Browner said:
W6D2

Floor Press
140 x1
150 x1 @7
140 x5 @8
135 x5x4 @7-8

JM Press
70 x15x3

Seal Rows
32.5 x12x3

EZ Bar Curls
31 x12x3

DB Lateral Raises
10 x15x3

https://www.instagram.com/p/CIh6G85Af95/?utm_source=ig_web_copy_link
Click to expand...
I've been giving the JM press a go recently... took a bit of research to find out how they're different to California Press haha..

Do you basically keep your elbows facing upwards, and just lowering the bar towards the neck (not reaching all the way), just focusing on getting full elbow flexion at the bottom?

I'm trying to figure out whether there's supposed to be any slight upper arm movement or angle change... I think they flare forwards a bit when I do them...
 
_Simon_ said:
I've been giving the JM press a go recently... took a bit of research to find out how they're different to California Press haha..

Do you basically keep your elbows facing upwards, and just lowering the bar towards the neck (not reaching all the way), just focusing on getting full elbow flexion at the bottom?

I'm trying to figure out whether there's supposed to be any slight upper arm movement or angle change... I think they flare forwards a bit when I do them...
Click to expand...
Watch this mate, will tell you everything you need to know

 
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