Browners New Powerlifting Log

Everything felt shite this morning. Gonna have a week off training next week and try and put some more structure back into my training. Last 4 weeks I definitely feel like Ive gotten weaker in Squat and Deadlift.

Going to stick with a slight conjuagte approach, but i defiantely need a bit of a plan and structure to my training.

Squat w/wraps
185 x1
205 x1
225 x1

Sumo DL
190 x1
210 x1

Conv DL
230 x1

 
Looking back through old training logs, i had one of my most succesful comps after doing a conjugate ME/DE split followed by 8 weeks of a classic more specific bulgarian setup

I think a similar approach in future is what i will do.
 
From next week im going to run a classic ME/DE split, but on thr DE days i will do a heavy single after the dynamic work if im feeling good. I know thats something that both Matt Wenning and Dave tate have talked about

Also the DE work will be slightly heavier as I will never be comvinced that speed work has any carry over for PL

Dynamic Effort Upper Body

  • Exercise #1: Dynamic effort bench press
  • Exercise #2: Supplementary bench press exercise
  • Exercise #3: Triceps accessory work
  • Exercise #4: Triceps accessory work
  • Exercise #5: Upper back accessory work
  • Exercise #6: Upper back accessory work
Max Effort Lower Body

  • Exercise #1: Max effort squat / deadlift exercise
  • Exercise #2: Supplementary squat / deadlift exercise
  • Exercise #3: Quad accessory work
  • Exercise #4: Posterior chain accessory work
  • Exercise #5: Posterior chain accessory work
  • Exercise #6: Posterior chain accessory work
Max Effort Upper Body
  • Exercise #1: Max effort bench press exercise
  • Exercise #2: Supplementary bench press exercise
  • Exercise #3: Triceps accessory work
  • Exercise #4: Triceps accessory work
  • Exercise #5: Upper back accessory work
  • Exercise #6: Upper back accessory work
Dynamic Effort Lower Body

  • Exercise #1: Dynamic effort squat
  • Exercise #2: Dynamic effort deadlift
  • Exercise #3: Quad accessory work
  • Exercise #4: Posterior chain accessory work
  • Exercise #5: Posterior chain accessory work
  • Exercise #6: Posterior chain accessory work
 
DE Upper

Bench w/chains

Close grip
110 x3x3 @6
Medium Grip
110 x3x3 @6
Comp Grip
110 x3x3 @6

2 Board Bench
130 x5x3

Tate Press
22.5 x12x3

OH Tricep Cable Ext
55 x15x3

Lat Pulldowns
94 x12x3

Seal Rows
30 x12 x3

 
ME Lower

Block pulls
190 x1
230 x1
250 x1@7
270 - fail. Deadlift strength has tanked hard. Hopefully it comes back soon. Also think future ME sessions i'll take smaller jumps in weight to accumalte a bit more volume
200 x3x3@5-6

SSB Low Box Squat - these kicked my ass!!
130 x5x3 @7

Reverse Hypers
50 x12x3

Back extensions
x15x3

DB Rdls
30 x15x3

 
Jester said:
All this posting of yours is inspiring me to get off my keyboard-ass and start logging away on here again. Damn you.
Click to expand...
Haha... thanks man

Gonna have to re rhink my training. Been told we cant train in the gym. Even though its closed and im the only one there, the gym will get a fine

Gonna borrow a barbell and some plates so will be back to garden training... so going to be either barebones conjugate or standard bulgarian
 
So... managed to grab from the gym squat stands barbell and plates

Starting from tomorrow im going to do just barebones bulgarian style training starting with a daily min singles for a week, then daily max for a week then add back off sets from there

When the gyms re open ill go back to conjugate
 
Bulgarian Day 1

Outside training definately isnt as fun as it was j the summer lol, but at least I'm training

Squat w/belt
140 x3
160 x2
180 x1
190 x1 @6
200 x1 @7.5

Bench
100 x4
120 x3
140 x1
150 x1 @7
155 x1 @7.5

BOR
60 x25x3

DB Lat Raises
10 x15x2

 
Bulgarian Day 2

F*CK ME it was cold... -2°c and snow in the air

Squat
140 x4
160 x3
180 x1
190 x1 @6
200 x1 @7.5

Bench
100 x5
120 x3
140 x2
150 x1 @7
160 x1 @9

Deadlift
210 x1x5 @sub5
First deadlifts on a stiff bar for a while and felt a bit rusty. Last single was probably the best

 
Bulgarian Day 3 (Living Room Edition)

Squat
140 x5
160 x3
180 x1
190 x1
200 x1

Bench
100 x6
120 x4
140 x2
150 x1
155 x1

Been increasing volume slightly at the moment by adding a rep or two to the ramp up sets

Bulgarian Split Squat
10 x15x2

BoR
80 x12x3

 
Day 4

Squats
140 x3
160 x3
180 x2
190 x1
200 x1
160 x3 (HB)

Platz Squats
60 x12x3

Bench
100 x4
120 x3
140 x2
150 x1
160 x1
130 x8

 
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