Browners New Powerlifting Log

Discussion in 'Training Logs' started by Browner, Jun 27, 2017.

  1. _tim

    _tim Well-Known Member

    Your lifts have looked great, @Browner. I truly enjoy watching your progress! Good luck prepping for the next comp!
     
    Browner likes this.
  2. Browner

    Browner Well-Known Member

    Im back.... Last time I checked this forum it was buggy as hell so stayed away. Thought id check back in to see how everyone is doing during this lockdown

    Luckily I have got myself some weights and managing to train.

    Since I was last here, managed

    Squat 250kg (wraps) 235kg (Sleeves)
    Bench - finally hit the 180kg bench, the day before our lockdown started - https://www.instagram.com/p/B996f9LAU25/
    Deadlift - 285 kg - https://www.instagram.com/p/B45OtEEgQ5q/

    Dabbled in some coaching. A friend of mine gave me some conjugate coaching, but conjugate made me go backwards big time. and took me a while to catch back up. Also had another PL friend of mine coach me for a few months last year and that was succesfull, but now self coached again. Running RTS style Emerging Strategies approach, next block I will be looking at experimenting with a kind of Emerging strategies/bulgarian hybrid approach. I love the way ES enables you too track progress and enables you to really dial in to see what is working

    My basic current training setup up at the moment is focusing on some work capacity and hypertrophy;

    Day 1
    Comp Squat
    x6 @6
    x6 @7
    [email protected]
    -10% x6x2

    Comp Bench
    [email protected]
    -7% x5x3

    Zercher Squat x10x3
    Triceps x15x3

    Day 2
    Comp Deadlift
    [email protected]
    -10% x1x10

    Snatch Grip RDL
    x8x3 @8

    Pendlay Row x10x3

    Overhead Press x6x4 @7

    Day 3
    High Bar squat
    [email protected]
    [email protected]
    [email protected]
    -10% x8x2

    Feet up bench
    x8 @6
    [email protected]
    x8x2 @8

    Triceps
    x15x3

    Single Leg Zercher Squats
    x8x3 @7

    Day 4
    2ct Pause Sumo
    [email protected]
    -15% x4x4

    CGBP
    x6 @6
    [email protected]
    [email protected]

    Rows
    x12x3
    Biceps
    x15x3
     
    _Simon_ likes this.
  3. _Simon_

    _Simon_ Active Member

    Hey man! Great to hear from ya! Has been ages... yeah I'm still around checking the forums haha.

    Yeah all's well here, still in stage 3 restrictions here in Aus. Such a bizarre time huh... how are you guys holding up?

    Have just been home alot obviously, I'm a homebod anyway so I've actually been really enjoying this time. Training more than ever which is good. Just finishing up a HST cycle now which went well, and no real injuries at all just knee been playing up. Gonna have my SD, but really been delving much more into my martial arts training. Gonna try a DUP type setup next cycle just for fun, and to see what happens really.

    Whoa awesome numbers, especially bench!!! Well done mate

    Hope you're all doin well, stay safe
     
    Browner likes this.
  4. Browner

    Browner Well-Known Member

    We are on full lockdown in the UK. So at home 247

    Luckily i got my hands on some kit from out gym just before the lockdown and bought a cheap rack so at least I can train

    Yeah thanks man, the 180 bench was a lofetime goal and a long time coming
     
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  5. Browner

    Browner Well-Known Member

  6. Jester

    Jester Well-Known Member

    Are you able to elaborate some more on the Zercher’s?

    had trouble accessing your IG for some reason (shrug blah blah)
     
  7. Browner

    Browner Well-Known Member

    Single leg https://www.instagram.com/p/B_pi5sagGSM/?igshid=1215dleysd4rw

    Find it really helps stability in the lower body and really hammers the quads

    Elevated heel https://www.instagram.com/p/B_h3I6bAO0m/?igshid=1o7co1t3d7l0r

    Can really focus on getting a stacked pelvis/ribcage. Can also really feel my abs/obliques engaging to create a solid brace. Abs are always sore after these when i really focus on drawing the rib cage down

    The elevated heel and close stance really focuses in on the quads in the absence of any hack squat or leg press machine

    Hope you're well man. Been a long time
     
    Jester likes this.
  8. Browner

    Browner Well-Known Member

  9. Jester

    Jester Well-Known Member

    Doing ok mate, same to you and yours. 2020 has not impressed me so far though, it’s fair to say. Between half my country burning for three months and then some idiots up North not understanding that you’re meant to trap, keep, trade or eat bats ... I rather feel we’re due for a mulligan.

    Been running a slow-cut for about 8 weeks, with a few breaks, doing about 5-6kg. Strength impacted accordingly (started too quickly). Another 12 or so to go overall.

    Bought a reverse hyper though :D
     
  10. Browner

    Browner Well-Known Member

    Yeah agreed mate! Saw the fires on the news, that looked scary and awfull

    2020 just flat out sucks! And trying to keep a 2 and 4 year old entertained during lockdown is near on impossible

    Never really used reverse hypers consistently for any period of time to determine if they have any positive effect on me or my training

    I have found doing more single leg and ispilateral stuff has really helped both overall stability, reduced the amount of nigles i get and carryed over well to squat and deadlift
     
  11. mickc1965

    mickc1965 Well-Known Member

    Welcome back Chris
     
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  12. Jester

    Jester Well-Known Member

    I like it a lot, though for home gym purposes the pendulum has a lot of extra use too; leg extensions, standing leg curls, rowing and some pressing.

    I think the actual movement itself is pretty useless for hammies though. Lower back and glutes.
     
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  13. Browner

    Browner Well-Known Member

  14. Browner

    Browner Well-Known Member

  15. Browner

    Browner Well-Known Member

    High Bar Squats
    Top set 160 x8 which is an 8 rep PR. More becuase 8 reps and high bar is something I have done very little of over the past few years but got to take the small wins where you can

    Feet up bench
    120 x8 top set

    Single leg Goblet Squat with elevated front foot. Was not expecting these to be so hard
     
  16. Browner

    Browner Well-Known Member

  17. Jester

    Jester Well-Known Member

    Looks a lot like Cailer Woolam’s ‘wide stance conventional’-“sumo”.

    how does it run with lower hips?
     
  18. Browner

    Browner Well-Known Member

    I'm basically at the end of my ROM/Mobility. been working on that aspect last 5 weeks, tyring to focus on hips closer to the bar, rather than lower, If I start with the hips lower they just rise early anyway before the weight breaks the floor
     
    Jester likes this.
  19. Browner

    Browner Well-Known Member

    Thanks dude!
     
  20. Browner

    Browner Well-Known Member

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