Browners Log

[Jester]

Crushed it.

 

[Browner]

This morning session

Squat (beltless)
160kg x 1 @8RPE
150kg x 6 @9RPE
140kg x 6 @8RPE
140kg x 6 @8RPE

Comp Bench
130kg x 1 @8RPE
120kg x 5 @7RPE
120kg x 5 @7RPE
120kg x 5 @7RPE

Push Press
65kg x 9 @6RPE
67.5kg x 9 @7RPE
70kg x 9 @8RPE
70kg x 9 @8RPE
70kg x 9 @8RPE
70kg x 9 @9RPE

 

[Browner]

Crushed it.

Cheers pal

 

[Browner]

Some squats from today

 

[Browner]

Still feeling pretty beat up from Sunday, back is a bit tight and sore, but I guess that's to be expected. Anyway today's session

Deadlifts
220kg x 1 @8RPE
195kg x 6 @9RPE
182.5kg x 6@8RPE
182.5kg x 6 @9RPE

2ct Pause Bench
117kg x 1 @ 7.5RPE
110kg x 4 @8.5RPE
102.5kg x 4 @7RPE
102.5kg x 4 @8RPE

DB Lunges
15kg DBs x 9
17.5kg DBs x 9
20kg DBs x 9
20kg DBs x9
20kg DBs x9
20kg DBs x9

 

[Jester]

If you cranked out 11 reps at 200kg, I think your true 1RM is ballpark 270-280.

 

[Browner]

If you cranked out 11 reps at 200kg, I think your true 1RM is ballpark 270-280.

I had to go to a very dark place to get those 11 reps, and was caffeined to the eyeballs, loads of adrenaline, and a fair few people screaming at me. My aim is to get 260 by the end of this of this current 12 week cycle.

 

[Jester]

Project Momentum is not deadlifting 4x a week this cycle?

 

[Browner]

Project Momentum is not deadlifting 4x a week this cycle?

At the moment it's deadlift twice a week

 

[Jester]

At the moment it's deadlift twice a week

For shame.

 

[Browner]

Havent logged the last few session as had problems getting on the site.

This mornings session;

Squat W/belt
182.5kg x 1 @8RPE
160kg x 6 @9RPE
150kg x 6 @9RPE
145kg x 6 @8.5RPE

Comp Bench
140kg x 1 @8RPE
127.5kg x 5 @8RPE
120kg x 5 @8RPE
120kg x 5 @9RPE

Push Press
60kg x 9
62.5kg x 9
65kg x 9
65kg x 9
65kg x 9
65kg x 9

Some squats from today

 

[Browner]

Currently using the Reactive Training Systems Log to track my workouts, and its pretty good, especially if you use RPE's and auto regulation. Its free to everyone and worth a try.

The Log:
http://www.reactivetrainingsystems.com/AppHome

A bit about how to use it:

 

[Browner]

Todays Session;

Deadlift
220kg x 1 @8
200kg x 6 @9
187.5kg x 6 @8
187.5kg x 6 @8



2ct Pause Bench
125kg x 1 @8
115kg x 4 @9
110kg x 4 @7
110kg x 4 @7

Hack Squats (Machine)
108kg x 9
115kg x 9
122kg x 9
122kg x 9
122kg x 9
122kg x 9

 

[Jester]

Hack squats is interesting.

 

[Browner]

Hack squats is interesting.

I did try and do them with a barbel but found it awkward as f*ck! Protocol on the program was either lunges or hack squats, and as I was running out of time opted for the hack squats

 

[Browner]

This mornings session

2ct Pause Beltless Squat
155kg x 1 @8rpe
145kg x 4 @9rpe
130kg x 4 @7rpe
130kg x 4 @8rpe

Bench (TnG)
142.5kg x 1 @8rpe
125kg (8 sets of 3) @7-8.5rpe

 

[mickc1965]

I did try and do them with a barbel but found it awkward as f*ck!

I love doing barbell hack squats

 

[Browner]

I love doing barbell hack squats

I just felt really awkward. having said that, I've never really spent time doing it. I might incorporate them more in my next cycle after project momentum.

 

[Jester]

They've already felt unnatural to me personally, but I know some people swear by them.

 

[Browner]

Friday 10th March

2ct Pause Deadlift
Weight:185 kgs x 1 RPE:8
Weight:175 kgs x 4 RPE:9
Weight:165 kgs x 4 RPE:7
Weight:165 kgs x 4 RPE:7

https://www.instagram.com/p/BRcxJZlh8le/?taken-by=moose_lifts

Pin Press (Chest Level)
Weight:140 kgs x 1 RPE:9
Weight:130 kgs x 4 RPE:10
Weight:120 kgs x 4 RPE:9.5
Weight:115 kgs x 4 RPE:8.5

Seated Row
Weight: 78 kgs x 9 RPE: 6
Weight: 83 kgs x 9 RPE: 8
Weight: 83 kgs x 9 RPE: 9
Weight: 73 kgs x 9 RPE: 8
Weight: 68 kgs x 9 RPE: 8
Weight: 68 kgs x 9 RPE: 8

-------------------------------------------------------------------------------

This morning
Squat w/belt
Weight: 182.5 kgs x 1 RPE: 9
Weight: 152.5 kgs x 6 RPE: 9
Weight: 142.5 kgs x 6 RPE: 7
Weight: 142.5 kgs x 6 RPE: 7

https://www.instagram.com/p/BRppSOQh4Az/?taken-by=moose_lifts

Comp Bench
Weight: 135 kgs x 1 RPE: 7.5
Weight: 122.5 kgs x 5 RPE: 8.5
Weight: 115 kgs x 5 RPE: 7
Weight: 115 kgs x 5 RPE: 8

https://www.instagram.com/p/BRpppzNhyAx/?taken-by=moose_lifts

OHP
Weight: 60 kgs x 8 RPE: 6
Weight: 62.5 kgs x 8 RPE: 7
Weight: 65 kgs x 8 RPE: 8
Weight: 65 kgs x 8 RPE: 8
Weight: 65 kgs x 8 RPE: 8
Weight: 65 kgs x 8 RPE: 8.5