Browners Log

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

  1. Browner

    Browner Well-Known Member

    This Mornings session

    Single Arm DB OHP
    22.5kg x 5
    30kg x 3
    35kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2

    Bench Press
    110kg (4 sets of 7) all 8RPE

    BB OHP
    60kg (5 sets of 5)
     
  2. Jester

    Jester Well-Known Member

    Nice work. Have to say either your bench or OHP looks off? I'm guessing a mad strong OHP.
     
  3. Browner

    Browner Well-Known Member

    Cheers, what do you mean by looks off?
     
  4. Jester

    Jester Well-Known Member

    Ratio wise. But I'm probably biased there based on my own experience/numbers etc.
     
    Browner likes this.
  5. Browner

    Browner Well-Known Member

    Probably because when I was younger I trained like a bro, and never did a leg day... chest and biceps erry day! lol
     
  6. Browner

    Browner Well-Known Member

    Todays session

    pause squats
    130kg x 6
    130kg x 6
    130kg x 6

    Pause deadlifts
    150kg x 3
    160kg x 3
    180kg x 3 @7RPE
    180kg x 3 @7.5RPE

    Face Pull
    30kg x 12 (4 sets)

    Superset with

    DB Lateral rasies
    7.5 kg x 10 (4 sets)

    Some lifts from today.
     
  7. Browner

    Browner Well-Known Member

    Bench
    100kg x 1
    110kg x 1
    120 kg x 1 @6.5RPE
    130kg x 1 @7RPE
    140kg x 1 @8.5RPE
    145kg x 1 @9.5RPE

    Snatch Grip SLDL
    140kg (4 sets of 6, all around 7-7.5RPE)

    Face Pulls
    40kg x 12
    40kg x 12
    40kg x 12
    40kg x 12

    superset with

    DB SLDL
    20kg x 10
    20kg x 10
    20kg x 10
    20kg x 10
     
  8. Browner

    Browner Well-Known Member

    Arrange to have a 1-1 strongman session next saturday to learn how to lift atlas stones, and various other strongman events to get ready for this comp in February, should be interesting, something different to the usuall squat/bench/deadlift anyway
     
  9. Jester

    Jester Well-Known Member

    Go and check out the YouTube channel, 'Brian Alsruhe'z my new favourite channel. He's the state strongman champion for Maryland in his class, mid-placing at nationals this year, terrific instructional videos all around.


    How do you find SG SLDL?
     
  10. Browner

    Browner Well-Known Member

    Thanks I'll check him out.

    I really like SG SLDL, find it helps to teach me to keep the upper back tight and lats engaged. I use straps with this movement though so I can forget about the grip and just concentrate on engaging the lats. Also as it's a larger ROM I find it helps with my weak point which is off the floor, and helps my hip mobility
     
  11. Jester

    Jester Well-Known Member

    Cheers. Highest RPE and lowest rep range you would venture?
     
  12. Browner

    Browner Well-Known Member

    Probably 5 reps at a conservative 8 RPE. I like to keep assistance movements at higher reps to get the volume in, and I like around 7-8RPE to prevent form breakdown
     
  13. Browner

    Browner Well-Known Member

    This mornings session

    Squats
    155kg x 6 @ 8RPE
    155kg x 6 @ 8RPE
    155kg x 6 @ 8.5RPE
    155kg x 6 @ 9.5 RPE

    Top set of Squats


    New t shirt from A7Fitness with Bar grip on the back, and it really helps to keep that bar in position, especially if you squat low bar.

    Deadlifts
    185kg x 6 @ 8RPE
    185kg x 6 @8RPE

    Lying Leg Press
    140kg x 12 (3 sets)

    Leg Curls
    32kg x 12 (3 Sets)
     
    Last edited: Jan 16, 2017
  14. Browner

    Browner Well-Known Member

    Another session on the log and axle arrange for tomorrow night, trying to get myself comfortable with these bits of kit and the movements for the comp in Feb
     
  15. Browner

    Browner Well-Known Member

    This mornings session

    Bench
    70kg x 10
    95kg x 10
    105kg x 8 - 6RPE
    107.5kg x 6 - 6.5RPE

    Seated Row
    58kg x 12
    63kg x 10
    68kg x 8
    73kg x 6

    Lat Pull Down
    60kg x 10 (4 sets)


    Another session arranged for tonight onLog Press and Axle Clean and press
     
  16. Browner

    Browner Well-Known Member

    Last night was disappointing on the log press, was hoping to get 100kg as that is what is needed in my comp, but only managed to get 90kg. I think with more technique improvements and the fact I'm probably not getting enough recovery time in at the moment I'm fairly confident that I'll get that 100kg come the day.

    After the 90 kg backed down to 80kg for sets of 2-3 reps, then down to 60kg to try and work on technique.

    Saturday morning I'm gonna attempt some atlas stones.... god knows how that will go down??!!??
     
  17. mickc1965

    mickc1965 Well-Known Member

    Hopefully up!!
     
    Browner likes this.
  18. Browner

    Browner Well-Known Member

    This mornings session

    Squats
    135kg x 8 (4 sets, all 6.5-7 RPE)

    Deadlifts
    160kg x 8 @ 6RPE
    160kg x 8 @ 7RPE

    Leg Curls
    32kg x 12 (3 sets)

    Slightly sore lower back after that session. On of my reps on squat I miss grooved completely and the weight got out over my toes. Day of rest tomorrow hopefully its just a slight spasm and will be fine for the strongman session on Saturday. My own fault for not bracing properly.
     
  19. Browner

    Browner Well-Known Member

    Saturdays Strongman session;
    • Yoke - several runs increasing the weight, cant remember what we worked up to but it was F*cking heavy and I know it was more than what the comp weight will be.
    • Giant Dumbell - Worked up to 60kg. Went up quite easily once I sorted the technique. Pleased with this as the comp weight will be 58kg
    • Atlas Stone 100kg - managed to get this up quite easily, again once the technique was sorted. Pleased with this as the comp will be 100kg for reps over yoke in 60secs. Confident I should be able to get quite a few on this on the day
    • Farmers Carry - Worked up to 130kg per hand, then did 150kg per hand pick up and hold for 15 secs.

    Felt pretty beat up after that session, but pleased to know that come the day I should be quite strong in most of the events. Taken Sunday and Today as rest days to give my body a bit of recovery.

    If anyone is from the UK and ever around the Salisbury area, really worth checking out this gym, great equipment, and some real good guys (and girls) in there.

    https://www.facebook.com/alphaomegasalisbury/
    https://www.instagram.com/alphaomegaperformance8/
     
  20. Browner

    Browner Well-Known Member

    This mornings session

    Squats
    152.5kg x 10 @10RPE
    Extra volume sets with 60 secs rest;
    155kg x 3
    155kg x 3
    155kg x 3
    155kg x 3
    155kg x 3

    Nearly died after that!!

    Snatch Grip Deadlift
    100kg x 8
    100kg x 8
    100kg x 8 (all 6 RPE if that)

    Bench

    112.5kg x 10 @9RPE

    Machine Row
    68kg x 12
    68kg x 12
    73kg x 10
    78kg x 6

    Strict Overhead Press
    45kg (4 sets of 12)

    Lat Pull Down
    50kg (4 sets of 12)
     

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