Browners New Powerlifting Log

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

  1. Browner

    Browner Well-Known Member

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  2. Jester

    Jester Well-Known Member

    It might be my eyes playing tricks on me, but 217.5 looked a lot quicker into the sticking point and a lot smoother through it.

    Plenty of gas left in this tank.
     
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  3. Browner

    Browner Well-Known Member

    HB Squats
    150 x1
    170 x1
    190 x1
    200 x1
    210 x1

    DE Deadlifts w/bands
    180 x2x6

    Bench w/bands
    100 x5
    120 x1
    140 x1
    120 x5x3

     
  4. Browner

    Browner Well-Known Member

    Just hit daily min today with squat, then a few light back offs as I felt the need to move something quickly. Took smaller jumps with the warm up sets to add more volume qithout adding volume of that makes sense lol

    HB Squat
    150 x2
    160 x1
    170 x1
    180 x1
    190 x1
    200 x1
    150 x3x5

    Make shift 1 board press
    120 x1
    140 x1
    150 x1
    160 x1
    140 x3x3

     
  5. Browner

    Browner Well-Known Member

    Things i learnt today

    You dont need volume for deadlifts, you just need to lift heavy. After months of deadlift regression, its finally making a move foward agian, with a top single one day and some DE on another. Maybe there is something too speed work

    Also a closer stance feels a lot more explosive from the floor

    I have been doing to much back off volume on squats, so going to reduce it to at most 1 back off double or tripple

    Anyway, todays session

    Squats
    150 x2
    170 x1
    190 x1
    200 x1
    210 x1
    170 x3

    Deadlift
    230 x1
    260 x1
    270 x1

    Bench
    Going to run a smolov jr bench cycle... because... well i just fancy trying it
    120 x6x6

     
  6. Jester

    Jester Well-Known Member

    I’m not sold that speed work does anything for the want of trying to lift quickly. Compounds should always be lifted at ‘wilful’ maximum force production. That’s just the nature of multi-joint exercises and gravity being at odds.

    I think the reason it can be effective is the # of ‘first reps’ that get done, at a manageable total work and relevant intensity (assume 70-80%).

    Just a notch or two up from active recovery and just enough load in the same movement pattern that there’s a neural impact.
     
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  7. Browner

    Browner Well-Known Member

    I agree that I dont think traditional 'speed work' helps, as i dont think the load is great enough for meanigful adaptations towards top end strength.

    However i think that using sub maximal loads help give some stimulus while keeping intra session fatigue down, and recovery cost at a minimum.

    Traditional westside speed work is done with, 50/55/60% but i am using 65/70/75%. Its early days with my DE expirement, but seems to be working thus far

    But i am moving away from traditional sets of 4-6reps for volume at moderate to high RPEs as I think this is a big factor in making my hips/back feel like shit
     
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  8. Browner

    Browner Well-Known Member

    Squat has stalled a bit... but im jot to worried. I think i did a bit to much back off volume last week, a heavy deadlift single yesterday and a poor night sleep due to kids last night amd 210 still went (all be it slowly)

    Squats
    150 x1
    170 x1
    190 x1
    200 x1
    210 x1
    170 x3

    GMs
    110 x10x3 - im so weak at these, defiantley something to work on

    Platz Squats
    110 x10x3

     
  9. Browner

    Browner Well-Known Member

    I really regret not doing this style of trainimg sooner...

    First low bar sleeved PR since 2018!!!! Thats embarrassing!!! And after a long day at work in the cold wind and rain!

    Squat
    150 x2
    170 x1
    190 x1
    200 x1
    210 x1
    222.5 x1 (2.5kg PR)
    190 x3

    Bench
    130 x5x7 riding the smolov jr train

     
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  10. Jester

    Jester Well-Known Member

    227.5 was definitely there @baraki 11 RPE levels.

    Solid rep.

    How's the lat holding up?
     
  11. Browner

    Browner Well-Known Member

    Thanks man

    It felt fine today, so hence why I took low bar for a ride.

    Going to go back to high bar though for the next week or 2 to give whatever it is a good chance to heal up, and get back after 500lb high bar
     
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  12. Browner

    Browner Well-Known Member

    Wasnt really feeling it today. Im so done with training at home in the cold and rain, on an uneven surface

    This COVID 1984 lockdown sucks balls! Still a month until gyms open! Anyway, ill save my anti lockdown rants for another time and place lol

    HB Squats
    150 x2
    170 x1
    190 x1
    200 x1
    140 x2x3

    DE deadlifts +band
    160 x2x10 EMOM

    Bench
    135 x4x8

     
  13. Browner

    Browner Well-Known Member

    That's 20kg on my squat since Feb... No program, lots of heavy singles, volume based on how I have been feeling... HIHF for the win

    Top vid is 225 from today, another PB, bottom is 205 from Feb


    https://photos.app.goo.gl/WKRuteMAPMfzXuXk7
     
  14. Browner

    Browner Well-Known Member

    Another PB day

    LBBS
    150 x3
    170 x1
    190 x1
    210 x1
    225 x1
    195 x3

    Comp Deadlift
    (The 270 I pulled last week turned out to actuall be 260 as I miss counted the plates)
    190 x1
    210 x1
    230 x1
    260 x1
    265 x1

    Bench
    145 x3x10

     
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  15. Browner

    Browner Well-Known Member

    Today's session

    HB Squat
    150 x2
    170 x1
    190 x1
    200 x1
    210 x1 @meh... Ugly AF lol
    170 x5


    GMs
    (How @Jester does these with 220 is crazy, these felt hard enough. But definitely think this is a weak point I can strengthen. Just using a basic weekly linear progression on these at the moment
    115 X10 x2

    Bench
    125 x6x6
     
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  16. Jester

    Jester Well-Known Member

    You might find the GM positioning slightly easier with a wider stance (we're talking inches here and there).

    The embarrassing thing for me is how much worse my squats are than my GM's.
     
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  17. Browner

    Browner Well-Known Member

    Total session time today 30mins. So went from empty bar to daily max in 5 minutes. Not ideal but needs must

    HB Squat
    150 x1
    190 x1
    200 x1
    160 x5x2

    Bench
    132.5 x5x5

     
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  18. Browner

    Browner Well-Known Member

    Today's session was a bit more productive

    HB Squat
    150 x2
    170 x1
    190 x1
    200 x1
    210 x1
    180 X5 (3,4 and 5 rep PR for HB Squats)

    DE Deadlifts
    170 +bands x2x8

    OHP
    70 x8x3

     
  19. Jester

    Jester Well-Known Member

    Do you use sleeves at all?
     
  20. Browner

    Browner Well-Known Member

    Yeah, sleeves are under the joggers. Just standard SBD knee sleeves
     

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