Browners New Powerlifting Log

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

  1. Jester

    Jester Well-Known Member

    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.
     
    Browner likes this.
  2. Browner

    Browner Well-Known Member

    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
     
  3. Browner

    Browner Well-Known Member

    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

     
    _Simon_ and Jester like this.
  4. Browner

    Browner Well-Known Member

    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

     
  5. Browner

    Browner Well-Known Member

    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

     
  6. Browner

    Browner Well-Known Member

    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

     
  7. Browner

    Browner Well-Known Member

    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

     
  8. Browner

    Browner Well-Known Member

    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

     
  9. Browner

    Browner Well-Known Member

    No training last few days, good old fashioned man flu struck. Hopefully back to training tomorrow
     
  10. Jester

    Jester Well-Known Member

    COVID?
     
  11. Browner

    Browner Well-Known Member

    No, just a good old fashioned cold. Who knew those things still existed lol
     
  12. Browner

    Browner Well-Known Member

    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
     
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  13. Browner

    Browner Well-Known Member

    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


     
  14. Browner

    Browner Well-Known Member

    Got in a 20 min session earlier

    FSQ
    90 x1
    110 x1
    130 x1
    140 x1
    90 x5x2
     
  15. Browner

    Browner Well-Known Member

    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

     
  16. Jester

    Jester Well-Known Member

    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.
     
  17. Browner

    Browner Well-Known Member

    Thats pretty much what ive ive been doing with bench. Now the hip has cleared up i can start hitting some more squat variations
     
  18. Browner

    Browner Well-Known Member

    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

     
  19. Browner

    Browner Well-Known Member

    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

     
  20. Browner

    Browner Well-Known Member

    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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