Browners Log

Discussion in 'Training Logs' started by Browner, Jan 8, 2014.

  1. Browner

    Browner Well-Known Member

    I think the pause is because im trying to focus on leaning back to get the slack out of the bar, and because I am thinking about the technique, its kind of happening in stages rather than a continous flow. Hence why I am keeping the weights quite low until I can get this new technique ingrained. I appreciate your coaching btw, I'm hoping I can get this movement down and start pulling the weights I should be.
     
  2. Jester

    Jester Well-Known Member


    I would put say 120kg on the bar and practice falling back with the weight.

    Pull the slack out, then let your weight fall backwards whilst maintaining position.
     
    Browner likes this.
  3. Browner

    Browner Well-Known Member

    Squats - Felt very tight this morning and lots of DOMs depsite a good warm up and monility stuff before hand.
    140 kgs x 6 RPE:6.5
    140 kgs x 6 RPE:6.5
    140 kgs x 6 RPE:7

    Top set squats


    Bench (TnG)
    90 kgs x 10 RPE:6
    90 kgs x 10 RPE:6
    90 kgs x 10 RPE:7
    90 kgs x 10 RPE:7

    Walking Lunges
    14 kgs x 25 m
    14 kgs x 25 m
    14 kgs x 25 m

    Seated Shoulder Press (Machine)
    35 kgs x 12 RPE:5
    35 kgs x 12 RPE:6
    35 kgs x 12 RPE:6.5

    Face Pull
    50kg x 15 (3 Sets)

    Leg Extensions
    36kg x 15 (3 Sets)
     
  4. Browner

    Browner Well-Known Member

    More Volume and fluffy bodybuilding Stuff

    Deadlifts - Beltless

    155kg x 4 (4 sets) - Not on the RPE Scale -Just technique work

    RDLs
    80kg x 12 (3 sets) all about RPE 6

    Seal Rows
    22.5kg DB's - 3 sets of 12

    Lying Leg Curl
    25kg - 3 Sets of 12

    Banded Pull Ups
    AMRAP - 7 Minutes

    Ez Bar Curls
    25kg + Bar - 3 sets of 12

    Superset with...

    Calf Raises
    66kg - 3 Sets of 20
     
  5. Browner

    Browner Well-Known Member

    Happy new year to everyone, hope you all had a good christmas and new year.

    I have been training over the Christmas period, but just haven't bothered to log anything on here. Tested out my current 1Rm's over the christmas break, not the easiest thing to do after accopious amounts of red wine and beer. Current 1Rms are

    Bench - 145kg
    Squat - 190kg
    Deadlift - 230kg

    A small montage of my christmas training;


    Ive entered a strongman comp for a bit of fun in February. so have to start training for that. Any one got any tips on how to prepare I would be very grateful. I bit different to powerlifting! the events are;

    • 200kg deadlift for reps. Straps allowed.
    • Chain yoke weight tbc.
    • Farmers walk 100kg each hand.
    • Over head medley 55kg giant dumbbell, 90kg axle, 100kg log and a 95kg yoke press.
    • 90-100kg stone over yoke for reps.
    Should be fun though, once that is done I'll be back to concentrating on the powerlifting.
     
  6. mickc1965

    mickc1965 Well-Known Member

    Happy New Year to you as well, how much did you put on over the festive period (I went from 163 on Xmas Day morning to 182 on New Years Day, fat bastard)
     
  7. Browner

    Browner Well-Known Member

    Thanks Mick, Thats quite a bulk!

    Weirdly, I actually lost weight, I went from 98kg on 23rd, to 96.9kg on the scales this morning. Not quite sure how I managed that. I put it down to the fact that I went out for quite a few long walks with the family, and spent a fair bit of time at the yard with the wife's horse over the Christmas period. My body composition on the other hand is probably about 40% red wine, 60% chocolate :(
     
  8. mickc1965

    mickc1965 Well-Known Member

    Yes a massive increase mainly down to gluttony, down to 174 this morning so it does come back off fairly quickly once diet is back in check.

    Good luck with the Strongman Comp
     
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  9. Browner

    Browner Well-Known Member

    Last night I managed to train with a mate of mine who has a log, and an axle in preparation for the strongman even t I have entered in February.

    Did numerous amounts of singles at light weights to get the technique down on each then worked up to
    100kg log press x 1
    90kg Axle clean and press x 1

    Was quite nice to know that I can hit the numbers needed in the event, and was fun learning new techniques.

    This morning I was pretty tired and only did the following;

    Squats
    100kg x 5
    140kg x 4
    160kg x 2
    140kg x 5

    RDL
    60kg x 10
    80kg x 10
    100kg x 10

    Bicep Curls for the girls
    Alternate DB Curls - 12.5kg x 15 (3 sets)
     
  10. Jester

    Jester Well-Known Member


    I would focus on deads and farmers walks myself.
     
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  11. Browner

    Browner Well-Known Member

    This mornings session

    Deadlift
    190kg x 5 x 3

    Bench
    125kg x 4 x 3

    Seated Row
    70kg x 3 x 12
     
  12. Browner

    Browner Well-Known Member

    This morning

    Squats
    120kg x 1
    140kg x 1
    160kg x 1
    180kg x 1
    200kg x 1 - Although would have been called for depth in a meet. :(



    Deadlift
    170kg x 5 x5 (Beltless)
     
  13. Jester

    Jester Well-Known Member

    Re: 220kg and 230kg pulls - do you drop your hips naturally/instinctively or because of purposeful technique training?

    I ask because the hips rise back up to where they're dropped from first thing, and I wonder if you wouldn't be stronger starting with them at that higher position.

    Just food for thought.
     
  14. Browner

    Browner Well-Known Member

    I normally start with higher hips, was just experimenting with lower hips, but I could see on the video that the hips rise before the weight breaks the floor so I'm just gonna go back to higher hip starting position
     
  15. Browner

    Browner Well-Known Member

    This morning

    OHP - 75kg x 5 x 5

    Bench
    100kg x 12
    110kg x 8
    120kg x 6
    130kg x 4
    100kg x 10

    Seal Rows
    30kg DB's 4 x 12

    Bicep Curls for the curls
    25kg 4 x 15

    Chin Ups (BW) 4 x 8
     
  16. Browner

    Browner Well-Known Member

    This mornings session

    Squats
    150kg x 6
    150kg x 6
    150kg x 6
    150kg x 6
    130kg x 10

    all about 7-8 RPE

    Deadlifts
    170kg x 8
    170kg x 8
    170kg x 8

    all about 8 RPE

    Hack Squats
    100kg x 12 + 5 + 5 + 4 (myo reps)

    Calf Raises
    100kg x 12
    100kg x 12
    100kg x 12
     
    Last edited: Jan 10, 2017
  17. Jester

    Jester Well-Known Member

    Heck squat machine at home gym?
     
  18. Browner

    Browner Well-Known Member

    Its not a home gym, just a spit and sawdust room full of iron, and a few machines.
     
  19. Browner

    Browner Well-Known Member

    Sometimes its nice to look back and see how far you've come sometimes. The entry above was from January '15

    Current 1RMs are
    Squat - 200kg (51kg increase)
    Bench - 150kg (38kg increase)
    Deadlift - 240kg (67kg increase)
    OHP - 100kg (40 kg increase)
     
  20. Browner

    Browner Well-Known Member

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