Browners Log

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

  1. Browner

    Browner Well-Known Member

    Thanks for your input. Yeah, I know they are not that accurate, however looking in the mirror I would say that's about right. I really want to hit my strength goals, but I think I'm going to rein the calories in slightly. my Maintenance calories are around 2800, and im averaging about 3100 calories per day, so I think I may lower my intake slightly, which will hopefully slow down the fat gain.
     
  2. Browner

    Browner Well-Known Member

    Wendler Week 3, Day 1

    Squats

    105kg x 5
    115kg x 3
    130kg x 7
    5 Sets of 10 reps @ 67.5kg

    Assistance;
    SLDL;
    65kg x 10
    65kg x 12
    65kg x 12
    65kg x 12
     
  3. mickc1965

    mickc1965 Well-Known Member

    Has your weight increased since starting the Wendler 5 / 3 / 1 routine, as it could just be less calories are being burned on this routine than what your were doing previously.
     
  4. Browner

    Browner Well-Known Member

    It has increased slightly, and you could be right. Part of me thinks I shouldnt worry, just eat, lift and get strong. As long as I continue to eat good foods, a bit of excess bodyfat shouldn't matter to much.
     
  5. Browner

    Browner Well-Known Member

    Wendler Week 3, Day 2

    Bench

    90kg x 5
    100kg x 3
    110kg x 7
    5 sets of 10 @ 60kg

    Assistance
    DB Incline Press - 4 sets of 12 @ 25kg
    Lat Pull Down - 4 sets of 10 @ 65kg
     
  6. Browner

    Browner Well-Known Member

    Wendler Week 3, Day 3

    Deadlift

    140kg x 4
    160kg x 3
    180kg x 7

    Assistance

    Chin up
    BW x 5
    BW x 5
    BW x 5
    BW x 5

    Single Arm DB Row
    30kg x 12
    30kg x 12
    30kg x 12
    30 kg x 12

    SLDL
    60kg x 12
    60kg x 12
    60kg x 12
     
  7. Browner

    Browner Well-Known Member

    Wendler, Week 3, Day 4

    OHP
    50k x 5
    60kg x 3
    65kg x 6
    5 sets of 10 @ 35kg

    Assistance
    DB Shoulder Press
    22kg x 10
    22kg x 10
    22kg x 10
    22kg x 10

    DB Lat Raise
    10kg x 8
    10kg x 8
    10kg x 8

    Reverse Flyes
    10kg x 12
    10kg x 12
    10kg x 12

    Rope Upright Rows
    30kg x 15
    40kg x 15
    40kg x 15

    Thats the end of the 3rd week, and my projected 1RM are now;
    Bench: 124kg/273lbs - Target 300lbs
    Squat: 156kg/343lbs - Target 400lbs
    Deadlift: 215kg /473lbs - Target 400lbs

    Feel like I am definitely making good strength gains, and hopefully I can get nearer to my goals in the coming weeks. I am going to miss the deload week, as I feel I don't need it just yet.
     
  8. Browner

    Browner Well-Known Member

    Week 4, Day 1

    Week 4 should be a de-load week, however I don't feel as if I need that just yet, so will crack on upping the weights

    Squat;
    100kg x 5
    120kg x 5
    130kg x 8
    5 sets of 10 reps @ 70kg

    Assistance;

    SLDL
    60kg x 12
    60kg x 12
    60kg x 12
    60kg x 12

    Leg Press
    120kg x 5
    120kg x 5
    90kg x 12
    90kg x 12
     
  9. Browner

    Browner Well-Known Member

    Wendler, Week 4 Day 2

    Bench
    100kg x 5
    105kg x 5
    107.50kg x 6

    5 sets of 10 reps @ 70kg

    Assistance;

    Incline DB Press
    30kg x 8
    30kg x 8
    25kg x 12
    25kg x 12
    25kg x 12

    Flat Bench DB Flyes
    12kg x 12
    12kg x 12
    12kg x 12
     
  10. Browner

    Browner Well-Known Member

    Wendler, Week 4, Day 3

    Today wasn't Strictly Wendler, as I trained with a guy from the gym, who is the resident beast and nutcase, (I mean he calls himself Savage) for a off the cuff workout. But it was a deadlift day

    Deadlift
    160kg x 5
    180kg x 5
    200kg x 5
    220kg x 1 (New 1 Rep Max, I guess Wendler is working)

    Assistance
    T bar rows
    80kg x 10
    80kg x 10
    80kg x 10
    80kg x 10

    Lat Pull down
    50kg x 20
    50kg x 20
    50kg x 20
     
  11. Lol

    Lol Super Moderator Staff Member

    Excellent job, Browner! Well done mate. It's not Wendler, it's you who's working! :)

    In fact, doubly well done for the 5 x 200kg. That's a nice load to be lifting for a set of 5. I suspect you will surpass 220 very soon.
     
    Last edited: Apr 1, 2015
  12. Browner

    Browner Well-Known Member

    Appreciate that lol! Before I go heavier, I need to work on my form slightly, had a friend video the lift, and my hips shoot up a bit to quickly, meaning im not utilizing the proper leg drive. But I guess form is always gonna suffer slightly when you're going 'balls to the ball'
     
  13. TangoDown

    TangoDown Member

    We have a bunch of resident nutcases at my gym. If only they were beasts too. Then the former could be at least partially justified... :(
     
  14. Browner

    Browner Well-Known Member

    First week back on HST after a year of strength training, and it felt more like cardio work! Gonna ache in the morning;

    (All 2 sets of 15 reps)
    Bench Press - 77kg
    Seated Row - 60kg
    Incline DB Press - 20kg
    DB Row - 30kg
    Overhead Press - 40kg
    Reverse Flies - 10kg
     
  15. Browner

    Browner Well-Known Member

    This mornings training;

    (all 2 sets of 15 reps)
    Squat - 100kg
    Leg Press (machine) - 90kg
    RDL - 60kg
    Leg Extensions - 50kg
    Leg Curl - 30kg
     
  16. Browner

    Browner Well-Known Member

    Todays session

    (All 2 sets of 15 reps)
    Bench Press - 85kg
    Seated Row - 60kg
    Incline DB Press - 25kg
    DB Row - 32kg
    Overhead Press - 40kg
    Reverse Flies - 12kg
     
  17. Browner

    Browner Well-Known Member

    This mornings training;


    Squat - 110kg -x 15 + 5,3,3,2,2
    Leg Press (machine) - 100kg 2 sets of 15 reps
    RDL - 65kg 2 sets of 15 reps
    Leg Extensions - 55kg - 2 sets of 15 reps
    Leg Curl - 40kg - 2 sets of 15 reps
     
  18. Browner

    Browner Well-Known Member

    Hi all,

    Havent posted in this forum for a while but going to get back on it now.

    My strength has moved on massively since I was last in here, and I have moved into powerlifting and compete in the BDFPA (British Drug Free Powerlifting Association) Compete in the 90kg weight category, but may move up to the 100kg category as I dont like cutting weight and currently weighing 95 kg.

    Current competition maxes
    Squat - 180kg
    Deadlift - 240kg
    Bench PRess -150kg


    This mornings session;
    Squats - 165kg x 3, 170kg x 2
    Deadlifts - 217.5kg x 2, 220kg x2
    RDLs - 100kg x 8 x 4
    Leg Curls 3 x 12

    Video of todays Squat


    Current goals are to lift 250kg, squat 200kg (I have squatted 200kg in the gym, but depth would have been questionable at a meet) and bench 160kg

    Coming towards the end of Canditos 6 week program (http://www.canditotraininghq.com/free-strength-programs/), and will be taking a week off after that then running a DUP program.
     
    Last edited: Oct 4, 2016
  19. Browner

    Browner Well-Known Member

    Todays numbers;

    Bench Press;
    132kg x 3
    135kg x 3
    142.5 x 4

    Lat Pulldown - 4 x 12

    Seated Row
    83kg x 12 (4sets)

    Overhead Press
    60kg x12 (3 sets)
     
  20. Lol

    Lol Super Moderator Staff Member

    Hey Browner, good to see you posting again. Nice comp maxes and nice lifts all round

    Is your comp DL sumo or conventional? I've recently switched over to sumo which I've found really tough. I am hoping to hit 200 at my meet in mid-October. Might not quite manage that though. It's a GBPF event. Drug-free cos it's IPF affiliated.
    I'll be entering as a 93kg, Masters II. I'm around 91kg at the moment so won't be dieting down. Will be checking your log with interest.
     
    Browner likes this.

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