Browners Log

Lol said:
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.
Click to expand...

Hi Lol,

Good to hear from you. My previous meets I have pulled conventional, however a few weeks back I was messing around with Sumo in the gym and it felt quite good. I dont quite have the mobility for full sumo, so I my style is kind of semi sumo (ala ed coan) And it feels quite strong, and have equal gym PRs in both Sumo and conventional.

for the rest of the year I am going to pull sumo, and test it at my next meet which will be early 2017.

I think sometimes when there are techniques changes it will take a while to adapt. At the moment Sumo doesn't feel stronger, but I have less fatigue, especially in the lower back. so I am going to persevere with it for a while to see if I can reap any benefits from it.

For more about the BDFPA - http://www.bdfpa.co.uk/
 
Defiantly need a rest week! Today should have been heavy squats, and light deadlifts.

Squats - Belt, no knee sleeves
150kg x 3
160kg x 1
170kg x 1
175kg x 1
185kg (Fail) - Had to ditch it on the safety pins

For your entertainment I've included the video of the fail. As you can see miss grooved it, weight goes forwards and I have to ditch it. I think it is more of a technical error than a strength one. Depth was questionable too.


Deadlifts @70% 1rm (Beltless)
170kg x 4
170kg x 4
170kg x 4

This is the last week on Candito's six week program. Last couple of weeks there have been a few fails, and fails at below gym maxes. Going to take a week off completely from the gym, before starting the following program which will be RPE based rather than Percentage based;

The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
Push Press Work up to x6 @9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue

Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift
 
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Todays workout

Competition Bench;
120kg x 1
125kg x 1
130kg x 1
135kg x 1
140kg x 1 - Top set @8.5RPE

Bent Over Row
75kg x 10
75kg x 10
75kg x 10

Overhead Barbell Press
80kg x 5
80kg x 5
80kg x 5

Lat Pull downs 3 x 8
 
Fridays Session was p*ss poor

I was hoping to pull over 240kg for deadlift, however only just got 230kg. I'm putting it down to not having any time out of the gym in the last 6 months. This week I'm going to take the whole week off before starting again.

Deadlift;
180kg x 3
200kg x 1
230kg x 1
200kg x 1
200kg x 1
200kg x 1
200kg x 1

SLDL
140kg x 6
140kg x 6
140kg x 6

Time for a week off, re group and go again. Aiming for my next power lifting comp and really want to push for a 600kg total. Target is;
200kg squat
150kg bench
250kg deadlift
 
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Cant wait for this rest week to be over!

I definitely need it, but hate being away from the gym! At least with each day I'm feeling fresher, so come Monday I will be ready to get started on the new program.

bodybuilding-rest-day.jpg
 
I was behind a Mr Bean lookalike at a Tesco checkout today!
Enjoy your next 4 days.
 
So took a week off, which was great, hoping to start back on it on Monday, however, Sunday night got struck by the norovirus, and since then have lost about 1/2 stone in weight. (hopefully that is just fluid loss and not muscle) Just tried to keep as hydrated as I could.

Managed to get back in the gym this morning, and felt weak as Sh*t! Kept the volume low to ease myself back in to training

Only working sets shown
Squat
130kg x 4 @8 RPE
140kg x 4 @9 RPE

Competition Bench
110kg x 4 @8 RPE
115kg x 4 @8 RPE

2ct Pause Bench
100kg x 5 @7 RPE
105kg x 5 @8 RPE
107.5 x 5 @9 RPE

Today's pathetic squats...


Hopefully my strength can pick up soon!
 
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Another few pounds down on the scales after this stomach flu, but at least this mornings session didnt feel as bad as yesterday;

Deadlifts
180kg x 4 @7RPE
190kg x 4 @8RPE
200kg x 4 @8.5RPE

Incline Bench
80kg x 4 @7RPE
85kg x 4 @8RPE
90kg x 4 @8.5RPE

Front Squats
85kg x 6 @7RPE
90lg x 6 @8RPE
95kg x 6 @8RPE

Still havent really pushed the weights, or volume. Currently not doing any back off sets, and keeping the weights a bit minimal until I am fully recovered.

Some lifts from today;


Thanks for stopping by
 
Todays Session

Pause Squats
110kg x 5 @ 7RPE
120kg x 5 @7RPE
130kg x 5 @8RPE
140kg x 5 @9RPE

Bench (TnG)
110kg x 6 @7 RPE
115kg x 6 @8RPE
120kg x 6 @9RPE
122.5kg x 5 @10RPE

Push Press
60kg x 5@7RPE
65kg x 5 @8RPE
70kg x 5 @9RPE

Starting to feel more human again, but wont be introducing back off sets until next weel
 
This mornings session

2" Deficit Deadlift
160kg x 5 @7RPE
170kg x 5 @8RPE
180kg x 5 @8.5RPE

CGBP
100kg x 6 @7RPE
110kg x 6 @8.5RPE
112.5 x 4 @9RPE

Snatch Grip SLDL
80kg x 6 @6RPE
100kg x 6 @7RPE
110kg x 6 @8RPE
130kg x 6 @9RPE

Top set deadlifts from today. Looking back at the video, these looked easier than they felt.
 
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Todays Session

Squat
140kg x 5 @8RPE
145kg x 5 @8RPE
147.5kg x 5 @9RPE
137.5kg x 5 @8RPE
137.5kg x 5 @9RPE

Comp. Bench
110kg x 5 @7.5RPE
115kg x 5 @9RPE
107.5kg x 5 @9RPE

Pause Bench (2ct.)
90kg x 5 @6RPE
90kg x 5 @7RPE
90kg x 5 @7RPE
90kg x 5 @8RPE
90kg x 5 @9RPE

Some squats from today...
https://goo.gl/photos/JgzLdkkdWgyuG8kU6
 
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This mornings session.

(Starting to feel the onset of a cold, hopefully it will pass quickly as I really dont want any more time out of the gym)

Deadlift
170kg x 5 @ 7RPE
180kg x 5 @ 7.5RPE
195kg x 5 @ 9RPE
180kg x 5 @ 8RPE
180kg x 5 @ 8RPE

Pin Press (Mid Range)
120kg x 3 @7RPE
125kg x 3 @8RPE
130kg x 3 @9RPE
122.5kg x 3 @8RPE
122.5kg x 3 @8RPE

Hack Squat (Machine)
129kg x 7 @6RPE
143kg x 7 @7RPE
150kg x 7 @8RPE
157kg x 7 @8RPE


 
Been quite hard on myself recently and been feeling progress isnt where I want it to be, so I had a look back at a couple of videos from just over a year ago, and found one where I deadlifted 200kg for the first time. I have since pulled 240kg in competition and can do 200kg for reps. I have put a recent video of a 200kg pull, next to that first pull and although I still have work to do on form/technique and bar speed, I do like seeing the improvements side by side.

 
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Been struggling still with a head cold last couple of days, but been pushing on with the training regardless.

Saturdays Session;

Squats
140kg x 4
150kg x 4
157.5kg x 4
150kg x 4
150kg x 4

DB Incline Press
30kg x 7
32.5kg x 7
37.5kg x 7
40kg x 7

Bench Press (TnG)
115kg x 5
120kg x 5
125kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

This Mornings Session;

Rack Pulls (Knee Height)
200kg x 4
220kg x 4
230kg x 4
220kg x 4
220kg x 4

Close Grip Bench Press
100kg x 7
105kg x 7
100kg x 7

Barbell Row
80kg x 7
85kg x 7
90kg x 7
 
This mornings session;

Squats
150kg x3 @7RPE
155kg x3 @8RPE
162.5kg x3 @9RPE
152.5kg x3 @7RPE
152.5kg x3 @8RPE

Competition Bench
120kg x3 @7RPE
125kg x3 @8RPE
130kg x3 @9RPE

3ct Pause Bench
100kg x5 @7RPE
105kg x5 @8.5RPE
90kg x5 @8RPE
90kg x5 @8RPE

Second working set of Squats;
 
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This mornings session

Deadlift
180kg x 3 @7RPE
190kg x 3 @7.5RPE
200kg x 3 @8RPE
205kg x 3 @9RPE
180kg x 3 @8RPE

Incline DB Bench
35kg x 12 (4 sets)

Front Squats
100kg x 5 @7RPE
105kg x 5 @8RPE
107.5kg x 5 @9RPE
 
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This morning my glutes were on fire from the Deadlifts yesterday. Ive changed my technique slightly and gone back to conventional pulling for this training cycle, and working on getting tighter, and brace better before lifting. It really helped take the load of the low back and focus it on the glutes and hamstrings more, but now I'm struggling to sit down.

Anyway, back grinding in the gym this morning.

Low Pin Squat
120kg x 5 @7 RPE
130kg x 5 @8 RPE
135kg x 5 @9 RPE
120kg x 5 @7 RPE
120kg x 5 @8 RPE

Bench Press (Touch n Go)
110kg x 8 @7 RPE
115kg x 8 @9 RPE
105kg x 8 @8 RPE
105kg x 8 @9 RPE

Push Press
60kg x 5 @7 RPE
65kg x 5 @8 RPE
72.5kg x 5 @9 RPE
65kg x 5 @8 RPE
65kg x 5 @8 RPE
 
Saturday's Session

Deficit Deadlifts
170kg x 5 @7RPE
180kg x 5 @8RPE
190kg x 5 @9RPE
170kg x 5 @7.5RPE
170kg x 5 @8RPE

Snatch Grip SLDL
120kg x 5 @7RPE
130kg x 5 @7RPE
140kg x 5 @7.5RPE
150kg x 5 @9RPE

This mornings session

Squat
140kg x 4 @7RPE
155kg x 4 @8RPE
165kg x 4@9RPE

Comp. Bench
120kg x 4 @8RPE
125kg x 4 @9RPE
115kg x 4 @8RPE
115kg x 4 @9RPE

2ct Pause Bench
100kg x 4 @7RPE
105kg x 4 @7RPE
107.5kg x 4 @8RPE
110kg x 4 @9RPE
 
This mornings training

Deadlift
180kg x 4 @7RPE
190kg x 4 @8RPE
200kg x 4 @9RPE
185kg x 4 @8RPE
185kg x 4 @8RPE

Top set of deadlifts;

303 Tempo Squat
100kg x 6 @7RPE
100kg x 6 @8RPE
100kg x 6 @8RPE
100kg x 6 @8RPE

Lat Pull Down (Slow and strict)
45kg x 12 @6RPE
45kg x 12 @7RPE
45kg x 12 @7RPE
 
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