Browners New Powerlifting Log

It might be my eyes playing tricks on me, but 217.5 looked a lot quicker into the sticking point and a lot smoother through it.

Plenty of gas left in this tank.
 
HB Squats
150 x1
170 x1
190 x1
200 x1
210 x1

DE Deadlifts w/bands
180 x2x6

Bench w/bands
100 x5
120 x1
140 x1
120 x5x3

 
Just hit daily min today with squat, then a few light back offs as I felt the need to move something quickly. Took smaller jumps with the warm up sets to add more volume qithout adding volume of that makes sense lol

HB Squat
150 x2
160 x1
170 x1
180 x1
190 x1
200 x1
150 x3x5

Make shift 1 board press
120 x1
140 x1
150 x1
160 x1
140 x3x3

 
Things i learnt today

You dont need volume for deadlifts, you just need to lift heavy. After months of deadlift regression, its finally making a move foward agian, with a top single one day and some DE on another. Maybe there is something too speed work

Also a closer stance feels a lot more explosive from the floor

I have been doing to much back off volume on squats, so going to reduce it to at most 1 back off double or tripple

Anyway, todays session

Squats
150 x2
170 x1
190 x1
200 x1
210 x1
170 x3

Deadlift
230 x1
260 x1
270 x1

Bench
Going to run a smolov jr bench cycle... because... well i just fancy trying it
120 x6x6

 
I’m not sold that speed work does anything for the want of trying to lift quickly. Compounds should always be lifted at ‘wilful’ maximum force production. That’s just the nature of multi-joint exercises and gravity being at odds.

I think the reason it can be effective is the # of ‘first reps’ that get done, at a manageable total work and relevant intensity (assume 70-80%).

Just a notch or two up from active recovery and just enough load in the same movement pattern that there’s a neural impact.
 
Jester said:
I’m not sold that speed work does anything for the want of trying to lift quickly. Compounds should always be lifted at ‘wilful’ maximum force production. That’s just the nature of multi-joint exercises and gravity being at odds.

I think the reason it can be effective is the # of ‘first reps’ that get done, at a manageable total work and relevant intensity (assume 70-80%).

Just a notch or two up from active recovery and just enough load in the same movement pattern that there’s a neural impact.
Click to expand...

I agree that I dont think traditional 'speed work' helps, as i dont think the load is great enough for meanigful adaptations towards top end strength.

However i think that using sub maximal loads help give some stimulus while keeping intra session fatigue down, and recovery cost at a minimum.

Traditional westside speed work is done with, 50/55/60% but i am using 65/70/75%. Its early days with my DE expirement, but seems to be working thus far

But i am moving away from traditional sets of 4-6reps for volume at moderate to high RPEs as I think this is a big factor in making my hips/back feel like shit
 
Squat has stalled a bit... but im jot to worried. I think i did a bit to much back off volume last week, a heavy deadlift single yesterday and a poor night sleep due to kids last night amd 210 still went (all be it slowly)

Squats
150 x1
170 x1
190 x1
200 x1
210 x1
170 x3

GMs
110 x10x3 - im so weak at these, defiantley something to work on

Platz Squats
110 x10x3

 
I really regret not doing this style of trainimg sooner...

First low bar sleeved PR since 2018!!!! Thats embarrassing!!! And after a long day at work in the cold wind and rain!

Squat
150 x2
170 x1
190 x1
200 x1
210 x1
222.5 x1 (2.5kg PR)
190 x3

Bench
130 x5x7 riding the smolov jr train

 
Jester said:
227.5 was definitely there @baraki 11 RPE levels.

Solid rep.

How's the lat holding up?
Click to expand...
Thanks man

It felt fine today, so hence why I took low bar for a ride.

Going to go back to high bar though for the next week or 2 to give whatever it is a good chance to heal up, and get back after 500lb high bar
 
Wasnt really feeling it today. Im so done with training at home in the cold and rain, on an uneven surface

This COVID 1984 lockdown sucks balls! Still a month until gyms open! Anyway, ill save my anti lockdown rants for another time and place lol

HB Squats
150 x2
170 x1
190 x1
200 x1
140 x2x3

DE deadlifts +band
160 x2x10 EMOM

Bench
135 x4x8

 
Another PB day

LBBS
150 x3
170 x1
190 x1
210 x1
225 x1
195 x3

Comp Deadlift
(The 270 I pulled last week turned out to actuall be 260 as I miss counted the plates)
190 x1
210 x1
230 x1
260 x1
265 x1

Bench
145 x3x10

 
Today's session

HB Squat
150 x2
170 x1
190 x1
200 x1
210 x1 @meh... Ugly AF lol
170 x5


GMs
(How @Jester does these with 220 is crazy, these felt hard enough. But definitely think this is a weak point I can strengthen. Just using a basic weekly linear progression on these at the moment
115 X10 x2

Bench
125 x6x6
 
You might find the GM positioning slightly easier with a wider stance (we're talking inches here and there).

The embarrassing thing for me is how much worse my squats are than my GM's.
 
Total session time today 30mins. So went from empty bar to daily max in 5 minutes. Not ideal but needs must

HB Squat
150 x1
190 x1
200 x1
160 x5x2

Bench
132.5 x5x5

 
Today's session was a bit more productive

HB Squat
150 x2
170 x1
190 x1
200 x1
210 x1
180 X5 (3,4 and 5 rep PR for HB Squats)

DE Deadlifts
170 +bands x2x8

OHP
70 x8x3

 
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