Brauns Powerlifting log.

Well, My log had a diffrent name (bigger, stronger, faster log)

I am no longer playing football for sure, I am not into the sport anymore. I am only training for power lifting, and training sport specific to that.

I am training for AAPF Michigan States, then hopefully make it to nationals, where I will do my best to qualify for worlds.

I will be doing other meets in the USAPL, WABDL and maybe a trongman meet, I have no Idea now.

hope you enjoy my log.

11/2/09

I knew today was a good day to squat, so I went all out raw

135x10x2

225x5

275x3

315x3

345x2

375x2 PR

405x1 1/2 need to get better depth, 405 was about an inch or so high, but Im still happy, thats the most weight I have ever squated so Im not compaining, I now know what I need to work on.

I was gassed after this, and hungry as hell, so I called it a day. I’ll do some light assistance work tomorrow.

11/4/09

ME bench

135
185
225
245
255
275x2 new PR!!!
300 miss but my spoter said I was close, so in a few weeks ill test it again

did some acessory work too

11/6/09

ME deadlifts

135
225
275
315
345
365
405
435
460-miss, got about an inch off the floor.

I didnt think today was a very good day, Ive never pulled that bad before. It may be because my back is pretty dead from squat and bench this week, and also because I have been nursing a sore lower back since the second week of football. Ill come back in 6 weeks and pull from the floor again.

did some accessory work and called it a day

11/7/09

Started my first 6 week ME cycle

DE bench

barx15
65x10
95x2x5-did a narrow grip then a wide grip
115x3
125x2x3
135x3x3

military press

95x5
115x2x5
115x8- aon some of the lifts, I go till almost failure, where I have about 2 grinders left.

triceps pushdown w/ rope
8 settingx15
9 seetingx2x15

DB curls
35x3x10
35x15

kneeling cleans
95x3x4
115x4

rear delt flys
25x8
35x2x8
40x8

abs

This is great program for football. I followed the same thing when I was in High School- works great!

Good Luck!

Pars

11/10/o9

ME LOWER

Rack deads from about below the knee cap

135x10
225x8
275x5
335x3
425x2
475x1
505 miss, got about right past the knee then it quit, it seems to want to always do this to me

shrugs
85x3x15

reverse hyper
70+machinex3x10

Kroc rows
110x4x15

leg curls
machine+90 x3x12

weighted sit-ups
BW+25x4x15

today I went into another zone, one that I have never been to before, and I came out banged up, but alive

no my back and abs are cramping up and my traps are on fire

11/11/09

Today my back is shot. and so is my abs, so I didnt think Id hit any good #s on the bench

Close grip 3 board bench (fingers about an inch past the knurling)

135x10
185x8
245x5
255x3
255x3
265x2
275x1

that was a good day in my book, the form is getting better, and my triceps are getting stronger. 5 months ago i couldnt even lockout 275 2 times off a 5 board with a wide grip! that’s how good my form has gotten

incline DB press

50x5 just to test the waters because of my shoulders

65x2x4
75x2x4 PR

lying triceps extensions

40x3x4
40x8

dips
BWx3x15

skull crushers
75x3x7
does anyone do skullies anymore??

11/13/09

DE LOWER

box squat:
135x10
185x5
225x7x2

speed deads in breifs

275x4x1

glute bridge

185x4x6

abs

11/15/09
DE upper

speed bench with chains

triceps work

military press

other triceps work

11/16/09

ME lower

box squat
135x5
225x5
275x3 w/ breifs
335x2
375x1 beifs and suit, straps down the whole workout
455x1 high
475x1 high
505x1 bar rolled and, you guessed it, high

man I really need to work on sitting back in my suit so I can get down.

11/18/09

ME upper

3

11/20/09
DE lower

speed squat w/ bufallo bar
105x3
145x3
195x2x2
235x2

Good Mornings
235x5
245x3
265x3
285x2
295x2

ATG squat
285x5 then did 3 that were a little above

acessory work

Ok so I took some time and rethought My program. I dont have enough deadlifts or squats in it to get used to gear, so i changed it up alot. I will be squatting and deadlifting from now on every week.

11/22/09

Deadlifts w/ reverse blue bands.

225x5
315x2x3
365x3
405x3
405x1
455x1
455x1 in suit
495x2x0 couldnt lock out. technical issue I think.

BB rows

185x3x10

lat pulls
setting 15x3x7

11/24/09

Was kinda depressed, and was a little of tempo so I decided to go to the gym and do some assistance work that I missed last night and some energy systems work, and foam roll and stretch.

sled lunges

step ups to about a 17 inch box, maybe higher w/ empty barbell

Abs

pull throughs

pull ups w/ fat bar. The fat bar seems to be the best for pullups

foam roll

stretch

Felt a shit ton better.

11/25/09

ME upper

shirted 3 board press w/ doubled monster minis. Ill just add up the total

bar
165
255
285 raw off 2 board
300 raw
365x2x3 in gear
395x2
435x0 i have the link to the video, Join this room

Are you sure you should be using bands with the shirt already? I think youd benifit alot more with learning the shirt better with straight weight, rather than adding bands into the equation.

[quote]BlackLabel wrote:
Are you sure you should be using bands with the shirt already? I think youd benifit alot more with learning the shirt better with straight weight, rather than adding bands into the equation.[/quote]

Yes it probably is, I didnt have too much trouble with them though, the shirt work is coming along great, that F6 is extremely easy to learn. I wont use bands for a while now, i just figured Id thrown them in with the rest of the stuff during the week, I used bands for everything else this week. It went great, it was just a little trouble when I went all out… Ill try again next sunday with either straigt weight or chains

11/27/09

ME lower

Squats w/ reverse greens

135x6
225x3
275x3
315x2 w/ suit on, no breifs today
365x2
405x2 put the bands on
455x2
475x1 straps up
495x1 straps up w/ knee wraps
515x1 straps up w/ knee wraps
565x1/2 I went down and was not really focused on sitting back like i should have been, only went 1/2 way down, wasnt too hard

hack squat
135x8
185x8
225x6
275x6

prowler pushes w/ low handle
plate and a quarterx20yardsx3

EVERYTHING HURTS, might not be a good thing, hope I didnt hurt myself

Aslo hit a PR on 100% raw squats

225x10 ATG

I think that might contrubute to my pain