Browners New Powerlifting Log

Browner said:
Yeah quite a bit, ran a number of blocks with it personaly I have never found it does much for me in terms of strength or injury prevention

My goal this week is just to find pain free movements and train those. So it may come into play this week.
Click to expand...

I don’t find it does anything magical for the back, per se, but it builds my glutes which in turn does a lot for the back etc.
 
High Bar Squat
170 x1
180 x1 @6
190 x1 @8
195 x1 @9

Comp Bench
140 x2
150 x1
160 x1 @8
162.5 x1 @8.5
165 x1 @9
170 x1 @9.5

Leg Press
220 x15x4


Buuuuuuut we're back to lockdown. Hoping i can train behind close doors early morning again, but we'll have to see
 
Luckily i have been given the green light to train in the gym while it is shut. So back to early morning 5am sessions

Bench w/bands (approx +30kg at lockout)
140 x1 @6
150 x1 @9.5-10
120 x3x5 (EMOM) @sub6

High Bar Box Squats
Box just above parallel as hips/ glute still feel a bit sore
160 x1
180 x1 @7
190 x1 @8.5
140 x3x3

Then a bro arms session
EZ Bar 21s superset with tricep pushdowns x15 - 3 rounds
BW Dips x15 superset with DB Hammer curls x15 - 3 rounds

 
HB Squat w/belt
170 x1 @6
180 x1 @7
190 x1 @9
150 x6x2

Bench +30kg chains
140 x1 @7
150 x1 @8
155 x1 @9.5-10
140 x2x2 @9-10

OHP
70 x6x2
Pulldowns
105 x12 x2

 
LBBS
160 x1
180 x1 @6
200 x1 @8
205 x1 @9

TnG Bench
140 x2
150 x1
160 x1 @8
165 x1 @8
170 x1 @9.5
140 x3x2 (closer grip)

SSB Bulgarian Split squats
50 x12x3

Hoping to incorporate deadlifts back next week as the back starting to feel a bit better

 
Feeling pretty banged up at the moment. Might just take a full week off. Havent done that for about 2 years so might not be aa bad idea

HB Squat
160 x1
170 x1
180 x1
190 x1 @9
150 x3x2

Platz Squat
70 x15x2

Comp Bench
140 x1
150 x1
160 x1 @8.5
165 x1 @10
140 x6 (6rep PR)

OHP
60 x10x3

Pulldowns
105 x12x3

 
So decided on daily front squatting rather than some time off. It doesnt aggravate anything, it limits the overall load lifted and gives me a chance to work on getting a decent front rack position. Who knows, might reach a 4 plate fsq by the time lockdown is lifted. Probs arpund the year 2030, and we all live under global communism

Anyway... i digress

FSQ
90 x1
110 x1
130 x1 @7
140 x1 @8
100 x5 @6

FU Bench w/bands
120 x1
130 x1 @7
140 x1 @9.5-10
120 x2x3

Incline Bench
100 x10x3

Single arm rows
50 x12x3

Single leg press
70 x15x2

Accesories will basically be a push, pull, leg accesory each day to keep it simple

 
FSQ
80 x1
90 x1
110 x1
120 x1
130 x1 @7
140 x1 @8
90 x5x2 @5-6

Deadlift w/light bands - first pulls for about 2 weeks after the injury so limited intensity and volume

190 x1x5

Slingshot Bench
180 x1 @7
190 x1 @8
195 x1 @8.5
200 x1 @10
160 x3x2

 
Jester said:
COVID?
Click to expand...
Imagine though if people "with covid symptoms" didn't get tested, but just stayed home/off work/off school untill they felt better like they would with any other respiratory or cold/flu like illness. Probably reduce the "number of cases" by half
 
First session back after a slight cold
FSQ
90 x1
110 x1
130 x1 @6
140 x1 @7.5
145 x1 @8.5

Bench + 32kg chains
120 x1
130 x1 @7
140 x1 @8.5
145 x1 @10


 
W3D1

LBBS w/belt
180 x1
190 x1 @6
200 x1 @8
210 x1 @10


Dissapointed this has dropped so low, but to be expected I guess after injury, illness and not really training low bar for a while

Comp Bench
140 x1
150 x1
160 x1 @8
165 x1 @9
170 x1 @9.5
140 x3x2

OHP
60 x12x3 @6-8

Pulldowns
84 x12x3

 
My current theory is you need/want to max a position once a week, fortnight at worst, and then rep the shit out everything, bb’er style. Bands should probably be on all squats because no one misses after the sticking point, ever. And overstrained backs don’t exist.
 
Jester said:
My current theory is you need/want to max a position once a week, fortnight at worst, and then rep the shit out everything, bb’er style. Bands should probably be on all squats because no one misses after the sticking point, ever. And overstrained backs don’t exist.
Click to expand...
Thats pretty much what ive ive been doing with bench. Now the hip has cleared up i can start hitting some more squat variations
 
Bow bar box squat +40kg band tension
140 x3
160 x3
170 x3
180 x3

Feet up bench +32kg chains
90 x3
110 x3
120 x3
130 x2

Heels elevated Zercher Squats
70 x12x3

Incline DB Press
35 x15x3

OH Tricep Extensions
40 x25x2

Reverse Hypers
30 x15x2

 
Sumo Block Pulls +bands (approx +40kg at lockout)
150 x2
190 x2
210 x2
230 x1

HB Buffalo Bar Close Stance Box Squat +bands
100kg x5x3

Close Grip Board Press
140 x2
160 x2
170 x1

I might reduce the frequency of pressing and/or squats. Bit of tendinitis flaring up in the bicep

 
Upper Body Session Today



I used a 'wenning warm up'to kick things off. Basically 3 light exercises for 4x25 each. Might be somehting in that


Used the log, because its fun and wanted to see if i was any good lol. Last time I used a log was about 3 years ago, and my PB was 90kg


Log Press

65 x1

75 x1

85 x1

90 x1

95 x1 PB

100 x1 PB


Might be some potential there if I actually trained OH never mind log


High Incline Bench

80 x6

90 x6

100 x4

60 x18


Seal Rows

30 x15x3


Pulldowns

94 x12x3


Tricep Pushdowns

60 x25x3


DB lateral Raise

10 x15x3


 
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