Browners New Powerlifting Log

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

  1. _Simon_

    _Simon_ Active Member

    Ah dang, hope the hip flexor heals! Work around it as best as you can, still got plenty of time before comp hey
     
  2. Browner

    Browner Well-Known Member

    Yeah there are plenty of ways to work around it. Pretty sure it will clear up within a week.
     
    _Simon_ likes this.
  3. Browner

    Browner Well-Known Member

    So.... lockdown again

    Luckily I can use the gym early mornings as ill be the only one in there and have a key to let myself in

    https://www.instagram.com/p/CHGGJd4APrb/?igshid=vf2hrkzcyqsz

    Comp Squats
    205 x5 @8
    160 x6x4

    Comp Bench
    145 x5 @8
    120 x6x6

    Incline bench
    60kg AMRAP in 7mins - 55 total reps
     
    _Simon_ and Jester like this.
  4. Browner

    Browner Well-Known Member

    Positives from todays training, 5 rep PB on deadlifts, negatives, it was waaay hea ier than it should have been and the execution was trash

    Deadlift
    235 x5 @9-9.5
    170 x6x4 @sub6
    https://www.instagram.com/p/CHI1AxDgfVZ/?igshid=1a71x665en3f7

    SLDL
    130 x10x3 @7

    Pendlay Row
    80 x10x3 @7

    CG Pulldown
    91 x10x3 @8
     
  5. Browner

    Browner Well-Known Member

    Chest level pin press
    160 x1 @7
    170 x1 @9.5
    140 x3x3 @7

    Overhead cable tricep ext
    55 x15x4

    DB Lateral Raises
    7.5 x15x3
     
  6. Browner

    Browner Well-Known Member

    Comp Prep W1D4

    Wow!!! Getting up at 4:45am to train under the cover of darkness was a shock to the system. The good news is the owner of the gym has allowed me use of the gym early morning, bad news is training at 5am after 2years of evenning training sucked. But better to train than not to train

    HB Squats
    130 x8 @6
    140 x8 @7
    150 x8 @8
    140 x8 @7

    TnG Bench
    110 x8 @5
    120 x8 @6
    130 x8 @7.5
    122.5 x8x2 @6.5

    Beltless Deadlifts
    170 x8 @6
    180 x8x3 @7

     
    _Simon_ likes this.
  7. _Simon_

    _Simon_ Active Member

    Mad respect man haha... I've always admired those who can train that early, don't know how they do it...

    Do you eat anything beforehand? I'd be dead without some food haha
     
    Browner likes this.
  8. Browner

    Browner Well-Known Member

    Like anything, you adapt to it, and if you can overcome the initial hurdle of getting out of bed for the first week or two it becomes a new habit

    Yeah i try and eat something. This morning was slice of toast with Jam and 300ml orange juice, so many simple carbs. Just enough to give me some kind of fuel without being heavy on the stomach that early in the morning. I also take a strong coffee with me.
     
    _Simon_ likes this.
  9. _Simon_

    _Simon_ Active Member

    Very true. It always feels like everything is so much heavier and it wipes me out for the rest of the day if I train morning. But true, doing it with consistency would help. Enjoy :)
     
    Browner likes this.
  10. Browner

    Browner Well-Known Member

    If you decide to try early mornings again, start light and easy with minimal volume and slowly add more as you get accustomed to it. That should stop the feeling wiped put all day effect
     
    _Simon_ likes this.
  11. Browner

    Browner Well-Known Member

    British Qualifier Prep (If it ever goes ahead)

    W2D1

    Comp Squat
    207.5 x5 @8.5 (5 Rep PB)
    165 x5x4 @sub 6 (loose wraps)

    Comp Bench
    145 x5 @8.5
    125 x5x6 @sub6 - Moved back to flat foot positioning on back off sets, felt a bit more stable and gave better leg drive.

    Had to be at the gym by 7am to avoid detection lol, so ran out of time for accessories

     
  12. Jester

    Jester Well-Known Member

    Detection?
     
  13. Browner

    Browner Well-Known Member

    Yeah we're under lockdown, i dont fully know the rules about using a gym while its closed, so probably best i get in and out before anyone knows ive been there lol

    According to the government we are allowed outside to exercise, and can only go out for essentials and work.

    I think its ok, but there are offices in the buidling too, so I get in at 5am then out before the office workers arrive at 7am
     
    Jester likes this.
  14. Browner

    Browner Well-Known Member

    W2D2

    Deadlifts just felt off today, maybe its due to the early morning, maybe its due to squats yesterday, maybe technique or a combination of all 3 but deadlifts are significantly down from where they have been. Hopefully we can turn this back around again soon

    Comp Deadlift
    200 x1
    220 x1
    225 [email protected]
    180 x5x4 @sub6

    SLDL
    125 x10x4 @6-7

    Close Grip Pulldowns
    98 x10x4 @7-8

     
  15. Jester

    Jester Well-Known Member

    Deads take the longest to adjust to early morning. Once you get used to it, you’ll be fine.
     
    Browner likes this.
  16. Browner

    Browner Well-Known Member

    Scaled back Training this morning and basically did what I felt like. Struggling to get motivated that early. Hopefully Ill start to adjust to it soon

    HB Squat
    160 x1
    180 x1 @7
    140 x5x3

    Pin Press
    160 x1
    160 x2 (failed third rep)
    145 x3x3

     
    Last edited: Nov 12, 2020
  17. Browner

    Browner Well-Known Member

    Comp Bench
    140 x1
    150 x1
    160 x1 @7.5
    170 x1 @9.5
    150 x3x2

    2ct Pause Deadlift
    190 x1
    210 x1
    230 [email protected]
    190 x3x3

    Chin Ups
    BW x10
    BW x7

    DB Lateral Raises
    7.5 x12x3

     
    Last edited: Nov 13, 2020
  18. Browner

    Browner Well-Known Member

    British Qualifier Prep W3D1

    Slight reduction in intensity today, to allow myself to adjust to early morning training. Also some more emphasis on accessories to try and build some fitness and muscle back up

    Comp Squat
    185 x3 @sub5
    170 x3x5

    2ct Pause Deadlift
    (Using these to re gain some technique and positioning)
    190 x4x2 @sub6

    DB Shoulder Press
    32.5 x12x3

    Heels Elevated Goblet Squat
    30 x15x2 @6-7

    DB Curls
    15 [email protected]
    superset with
    Tate Press
    15 x15x2 @7

    Heels Elevated Goblet Squat
    30 x15x2 @6-7

    Plank
    1 x 1min

     
  19. Browner

    Browner Well-Known Member

    British Prep Qualifier W3D2

    Day 2 from now on will be a bench variation, with upper body BB accessories. Goal being to add some mass, while keeping the overall loads lighter to act as some recovery from the squats and deadlifts on day 1

    Spoto Press
    160 x1 @8.5
    135 x3x5 @5-6

    Incline DB Bench
    35 x12x3 @7

    Pulldowns
    105 x15x3 @7-8

    Overhead Cable Extensions
    55 x15x3 @7-8

    Bicep Hammer Curls
    15 x15x3 @8

     
    Jester likes this.
  20. Browner

    Browner Well-Known Member

    W3D3

    Upping the frequency of Squat to 3x per week, all be it this day is low volume, low intensity

    Comp Deadlift
    235 x2 @7
    215 x2x4 @6
    Mixed grip just doesn't feel right, going back to hook grip next week

    HB Pause Squat
    150 x2x4 @5-6

    Reverse Hyper Ext
    40 x15x3

    Bulgarian Split Squats
    35 x12x3

    DB RDLs
    40 x12x3

    Plank
    1 x1min

     

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