Browners Log

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

  1. Browner

    Browner Well-Known Member

    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/
     
  2. Browner

    Browner Well-Known Member

    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
     
    Last edited: Oct 4, 2016
  3. Browner

    Browner Well-Known Member

    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
     
  4. Browner

    Browner Well-Known Member

    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
     
    Last edited: Oct 10, 2016
  5. Browner

    Browner Well-Known Member

    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.

    [​IMG]
     
  6. Browner

    Browner Well-Known Member

    Back in the gym, and new program starts Monday!

    [​IMG]
     
  7. Lol

    Lol Super Moderator Staff Member

    I was behind a Mr Bean lookalike at a Tesco checkout today!
    Enjoy your next 4 days.
     
  8. Browner

    Browner Well-Known Member

    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!
     
    Last edited: Oct 20, 2016
  9. Browner

    Browner Well-Known Member

    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
     
  10. Browner

    Browner Well-Known Member

    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 [email protected]
    65kg x 5 @8RPE
    70kg x 5 @9RPE

    Starting to feel more human again, but wont be introducing back off sets until next weel
     
  11. Browner

    Browner Well-Known Member

    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.
     
    Last edited: Oct 25, 2016
  12. Browner

    Browner Well-Known Member

    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
     
    Last edited: Oct 26, 2016
  13. Browner

    Browner Well-Known Member

    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


     
  14. Browner

    Browner Well-Known Member

    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.

     
    Lol likes this.
  15. Browner

    Browner Well-Known Member

    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
     
  16. Browner

    Browner Well-Known Member

    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;
     
    Lol likes this.
  17. Browner

    Browner Well-Known Member

    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
     
    Lol likes this.
  18. Browner

    Browner Well-Known Member

    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
     
  19. Browner

    Browner Well-Known Member

    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 [email protected]

    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
     
  20. Browner

    Browner Well-Known Member

    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
     
    Last edited: Nov 8, 2016

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