Browners Log

mickc1965 said:
I wouldn't take any notice of what bioelectrical impedance analysis scales say as mine stated over 20% body fat when calipers had me between 10 and 12.5% when tested at a gym I used to train at, I would say calipers were a lot closer as upper abs were showing and veins in groin were also showing.

How much over are you going with the calories? If your main aim is strength then it will have to be option b or c but as our alleged summer is on the horizon I would opt for option a and get lean for the summer but then it may not arrive!!!!
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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.
 
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
 
Browner said:
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.
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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.
 
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.
 
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
 
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
 
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.
 
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
 
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
 
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
 
Browner said:
220kg x 1 (New 1 Rep Max, I guess Wendler is working)
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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.
 
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Lol said:
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.
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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'
 
Browner said:
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
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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... :(
 
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
 
This mornings training;

(all 2 sets of 15 reps)
Squat - 100kg
Leg Press (machine) - 90kg
RDL - 60kg
Leg Extensions - 50kg
Leg Curl - 30kg
 
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
 
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
 
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.
 
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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)
 
Hey Browner, good to see you posting again. Nice comp maxes and nice lifts all round [emoji106]

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.
 
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