Browners Log

[Browner]

Week 2, Day 1 - Upper
3 Sets of 12 reops

• Deadlift - 120kg
• Bench Press - 70kg
• Military Press - 40kg
• Chin Ups (3 sets of 5 at BW)
• Bent Over Row - 60kg
• DB Lat Raise - 8kg x 12

 

[Browner]

Week 2, Day 2 - Lower
3 Sets of 12 reps

• Front Squats - 40kg
• SLDLs - 75kg
• Leg Press - 120kg
• Leg Extensions - 9 plates
• Goblet Squats - 25kg
• Calf Raises - 25kg db's

 

[Browner]

As its new year I thought I would put some pictures to chart my progress. This was taken at the start of my current cycle, I'll put another up at the end of the cycle, and hopefully should see "dem gains"

Currently 198 lbms (5ft10")
Approx 17% Body fat

 

[Browner]

Week 2, Day 3 - Upper
3 Sets of 12 Reps

• Bench Press - 80kg
• Barbell Row - 75kg
• Military Press - 45kg x 9 reps (Shoulders felt weak, but I think that's because the bench took most my pressing energy today)
• Arnold DB Press - 18kg
• Incline DB Flyes - 14kg
• Single Arm Row - 35kg
• Chin Ups BW x 5 reps (2 sets)

 

[Browner]

Week 3, Day 1 - Lower

• Squat - 115kg x 8, 115kg x 8, 120kg x 8, 120kg x 8
• Deadlift - 130kg x 8, 130kg x 8, 130kg x 8, 130kg x 10
• Leg Extensions - 10 plates x 12 reps (4 sets)
• Single leg DB deadlift - 18kg (4 sets of 8 reps)
• DB Shrugs - 30kg (4 sets of 12 reps)

 

[Browner]

Week 3, Day 2 - Upper

Bench Press

• 90kg x 8
• 90kg x 8
• 90kg x 8
• 90kg x 6 + 2 clustered reps

Bent Over Rows

• 70kg x 8
• 70kg x 8
• 70kg x 8
• 70kg x 8 + myo reps, 4,4,3

Military Press

• 45kg x 8
• 45kg x 8
• 45kg x 8
• 45kg x 8

Chin Ups

• BW x 6
• BW x 6
• BW x 6

 

[Browner]

Current 1RM Predictions, based on the weights used in this current cycle are;

• Squats: 149kg
• Bench: 112kg
• Deadlift: 173kg
• OHP: 60kg

I will test the actual maxes at the end of my current HST cycle, and hopefully I can get these up again. Previous 1RM's before taking a break from training due to injury (and then laziness) last year were:

• Squats: 175kg
• Bench: 125kg
• Deadlift: 210kg
• OHP: 75kg

My aim is to beat these previous maxes ASAP, but the time I have set is within 6 months.

 

[Browner]

Week 3, Day 3 - Lower

• Squats - 125kg x 8, 125kg x 8, 125kg x8, 125kg x 8 (clustered 2 sets of 2 on last set)
• Deadlift - 135kg x 8, 135kg x 8, 135kg x 6 (Clustered 1 set of 2 to reach 8 reps on final set)
• Leg Extension - 11 plates x 12 reps (3sets)
• Single Leg Deadlift - 20kg x 8 (3 sets)

 

[Browner]

Week 3, Day 4 - Upper

• Bench Press - 95kg x 5, 95kg x 5, 95kg x 4 (Bench felt really week today, however I did this at the end of my session as I had to wait for the bench to be free)
• Single Arm Row - 40kg (4 sets of 8 reps)
• Pull Up - BW (3 sets of 5 reps)
• Military Press - 50kg (4 sets of 8 reps)

 

[Browner]

Week 4, Day 1 - Lower

• Squats 130kg (4 sets of 8 reps)
• Deadlift 135kg (3sets of 8 reps)
• Leg extension - 12 plates (3 sets of 10 reps)
• SLDL - 75kg (4 sets of 8 reps)

 

[Browner]

Week 4, Day 2 - Upper

4 sets of 8 reps

• Bench Press - 90kg
• Single Arm Row - 40kg
• Pull Up - BW
• Military Press - 50kg

Week 4, Day 3 - Lower
4 sets of 8 reps

• Squats 135kg
• Deadlift 140kg (2 sets of 8 reps)
• Leg Press - 200kg
• Leg Extension - 13 plates

Week 4, Day 4 - Upper
4 sets of 8 reps

• Bench Press - 92.5kg
• Single Arm Row - 45kg
• Pull Up - BW
• Military Press - 55kg

Week 5, Day 4 - Lower
4 sets of 8 reps

• Squats 135kg
• Deadlift 142.5kg (2 sets of 8 reps)
• Leg Press - 205kg
• Leg Extension - 13 plates

 

[Browner]

Mon 2nd Feb

Deadlift

• 150kg x 3
• 160kg x 3
• 170kg x 3

Bench

• 110kg x 3
• 110kg x 3
• 110kg x 3

Dips (weighted)

• BW + 20kg x 5
• BW + 20kg x 5
  
• BW + 20kg x 5
  
• BW + 20kg x 5
  
• BW + 20kg x 5

Bent Over Row

• 60kg x 10
• 60kg x 10
• 60kg x 10

 

[Browner]

Tues 3rd Feb

Front Squat

• 90kg x 3
• 90kg x 3
• 90kg x 3

Dumbel Step Up (Box above knee height)

• 5 sets of 5 (per leg) @ 25kg db's

OHP

• 60kg x 3
• 65kg x 3
• 65kg x 3

Single Arm DB Push Press

• 18kg x 10
• 18kg x 10
• 18kg x10

 

[Browner]

Wed 4th Feb

Deadlift

• 180kg x 3
• 185kg x 3
• 190kg x 3

Bench

• 110kg x 3
• 115kg x 3
• 115kg x 3

Close Grip Bench

• 70kg x 10
• 70kg x 10
• 70kg x 10

Lat Pull Down

• 60kg x 10
• 60kg x 10
• 60kg x 10

 

[Browner]

Friday 6th Feb

OHP
70kg x 3
70kg x 3
70kg x 3

Front Squat
95kg x 3
95kg x 3
95kg x 3

Weighted Chins
BW (91kg) +20kg Chains x 5
BW (91kg) +20kg Chains x 5
BW (91kg) +20kg Chains x 5
BW (91kg) +20kg Chains x 5
BW (91kg) +20kg Chains x 5

Lunges
12kg db's x 12
12kg db's x 12
12kg db's x 12

Hammer Curls
10kg db's x 20
10kg db's x 20
10kg db's x 20

 

[Browner]

Monday 9th Feb

(only working sets shown)

Deadlifts

• 190kg x 2
• 190kg x 2
• 190kg x 2
• 190kg x 2
• 200kg x 2

Bench

• 100kg x 2
• 110kg x 2
• 110kg x 2
• 110kg x 2
• 110kg x 2

Weighted Dips (BW + 20kg Chains)

• 5 sets of 5

Lat Pull Down

• 60kg x 10
• 65kg x 10
• 65kg x 10

 

[Lol]

Nice lifts, Browner. What's your set up when using the chains for dips and chins? Are you using them to vary the load such that they are only fully off the floor when you are at the top of each movement, or are you just using them in place of a regular weight plate on a dip belt?

 

[TangoDown]

Did you do Tough Mudder this year? A friend of mine was down in San Diego doing it.

 

[Browner]

Nice lifts, Browner. What's your set up when using the chains for dips and chins? Are you using them to vary the load such that they are only fully off the floor when you are at the top of each movement, or are you just using them in place of a regular weight plate on a dip belt?

Thanks lol. We have chains that weight 20kg, and I place them around my neck when doing dips, like the picture attached (thats not me by the way ) unfortunately I don't have a weight belt.

 

[Browner]

Did you do Tough Mudder this year? A friend of mine was down in San Diego doing it.

I did Tough Mudder in March 2014, just outside London in the UK. It was an awesome day! It was hard, and some of the obstacles were tough but was just a great day and great fun! Fully recommend anyone to do it. I would love to do another one.