BRaWNyS Log: Pain Master in Action

[BRaWNy]

SUNDAY, NOVEMBER 20 # 18:45 - 19:10

Full Body Day A
BACK-OFF DAY

The weights are in kilograms

A-Box Squat 37 cm (14.6 inches)
60 x 2
80 x 2
90 x 2
100 x 2 - @ 7
110 x 2 - @ 7.5

B1-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 3 - @ 6.5
110 x 3 - @ 6.5

alternated with

B2-Deadstop Widegrip Pull Up (2 secs hold)
BW86 x 3
BW86 x 3
91 x 3
96 x 3 - @ 6.5
96 x 3 - @ 7
for example:96 stands for total weight (Bodyweight 86 + extra 10=107)

NOTES
Bodyweight at training: 86.2 kg

Was very tired from work at the front yard (including carrying heavy things) and I felt it also before training, so I did a Back-Off Day, trying not to go any higher than @7 RPE.

Gonna change things in my plan soon.

[big_swede]

Good looking training man!

[BRaWNy]

Thanks BS !

[BRaWNy]

TUESDAY, NOVEMBER 22 # 21:20 - 22:00

Full Body Day B

The weights are in kilograms

A-Snatch Jerk
40 x 3
50 x 3
60 x 3
60 x 3
60 x 3 - @ 6

B-Hang Power Clean
50 x 3
50 x 3
60 x 3 - @ 6
60 x 3 - @ 6

C-Deadstop Front Squat (parallel)
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2 - @ 7 *

D-Deadstop RDL (4" below knees)
100 x 2
120 x 2
135 x 2
150 x 2 - @ 6.5
170 x 2 - @ 8
162 x 2 - @ 8

NOTES
Bodyweight at training: 85.3 kg

*I have a slight pain in my right knee (felt it also at Jerks), so exept of RDLs I decided not to go high in loads.
Call it a semi-Back Off Day.

Improved weights at last sets keeping same RPEs at RDLs.

[big_swede]

Loving your work man, great looking training!

[BendtheBar]

You are a beast Brawny. Love reading your log.

[BRaWNy]

Thanks guys !

[BRaWNy]

I changed a few exercise variations and brought back the every-training day with a "power" exercise.

Day 1
A.Hang Power Snatch - Power sets
B1.Bench Press 2" pause - extended ramping
B2.Reversegrip 45o Row 2" hold - extended ramping
C1.Deadstop BTN Press (eye height) - straight sets
C2.Deadstop Neutralgrip Pull Up - straight sets
D1.Tricep Extension - extended set method or straight sets
D2.Curl - extended set method or straight sets

Day 2
A.Deadstop Floor Press - Power sets
B.Box Squat - extended ramping
C.Front Squat (parallel) - straight sets
D.Clean High Pull - extended ramping
E.Deadstop Sumo DL (below knees) - straight sets
F1.GHR or Glute Bridge - extended set method or straight sets (*optional)
F2.Ab exercise - extended set method or straight sets (* optional)

Day 3
A.Speed Squat var - Power sets
B1.Deadstop BTN Press (eye height) - extended ramping
B2.Deadstop Neutralgrip Pull Up - extended ramping
C1.Bench Press 2" pause - straight sets
C2.Reversegrip 45o Row 2" hold - straight sets
D1.Dip - extended set method or straight sets
D2.Curl or Lateral Raise - extended set method or straight sets

Day 4
A.Snatch Jerk or BTN Push Press - Power sets
B.Front Squat (parallel) - extended ramping
C.Box Squat - straight sets
D.Deadstop Sumo DL (below knees) - extended ramping
E.Clean High Pull - straight sets
D1.GM Bent - straight sets (* optional)
D2.Ab exercise - straight sets (* optional)

At the main exercises, the one day I will do ramping and the other straight sets in alternated fashion.
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FRIDAY, NOVEMBER 25 # 20:40 - 21:30

The weights are in kilograms

A-Hang Power Snatch
20 x 3
30 x 3
40 x 3
50 x 3 - @ 6 (RPE PR)
50 x 3 - @ 7

B1-Bench Press 2 secs pause(at bottom)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
100 x 2 - @ 8.5
110 x 1 - @ 9

alternated with

B2-Reversegrip 45o Row 2 secs hold(at top)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
100 x 2 - @ 8
110 x 1 - @ 9

C1-Deadstop BTN Press (eye height)
60 x 3
70 x 3 - @ 6
75 x 3 - @ 8
75 x 3 - @ 9

alternated with

C2-Deadstop Neutralgrip Pull Up
BW85 x 3
95 x 3 - @ 6
95 x 3 - @ 6
100 x 3 - @ 6.5
for example:100 stands for total weight (Bodyweight 85 + extra 15=100)

D1-Dumbbell Rolling Extension
17/17 x 6 - @ 7
17/17 x 6 - @ 8
17/17 means 2 dumbbells of 17.

alternated with

D2-Dumbbell Direct Curl
17/17 x 6 - @ 7.5
17/17 x 6 - @ 8.5


NOTES
Bodyweight at training: 85.3 kg

For exercises C1 and C2, the sets were test-sets to find my "loads", so next time they will be straight sets.

[BRaWNy]

SUNDAY, NOVEMBER 27 # 19:10 - 20:00

The weights are in kilograms

A-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 3 - @ 6
110 x 3 - @ 6

B-Box Squat 37 cm (14.6 inches)
60 x 3
70 x 3
90 x 3
100 x 3 - @ 7.5
107 x 2 - @ 8.5
115 x 1 - @ 8.5

C-Front Squat (parallel)
102 x 3 - @ 7
102 x 3 - @ 7.5
102 x 3 - @ 8

D-Clean High Pull (hang)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
100 x 2 - @ 8
110 x 1 - @ 9

E-Deadstop Sumo DL (below knees)
160 x 3 - @ 7
160 x 3 - @ 7
160 x 3 - @ 7


NOTES
Bodyweight at training: 85.7 kg

[BendtheBar]

I'm amazed your sessions run under an hour. Your conditioning must be very high right now.