Bryan's journal

[Bryan Dobson]

Monday 17 July 2017
Bwt 223

Front squat
45x5,135x3,225x2,
282.5x2
282.5x3

Deadlift
135x3,225x2,315x1,405x1,475x1
532.5x1@9.5. Was supposed to be a double or more. Not today(this is 22.5 pounds less than my best double@555 I hit while tapering. I am obviously not tapering.

2" Deficit deadlift 475x1 sharp pinching pain in left si joint... shut it down stripped. My bar and I am heading hom. I was supposed to be 3x3-4
Left work undone no rows nope.i e cream and hot tub.. yes.

Notes and thoughts.
the being weaker on this heavier week is becoming a pattern. I am going hard the first two cycles and the third I underperform and recover..fThis could be a positive. I am not holding back and am accumulating fatigue enough to cause a drop in capability.
Just a note to self that I Need an additional week of high intensity, low volume to display, due to being older or its just my recovery curve.

[Bryan Dobson]

Wednesday 19july 2017
Bwt 223.6
Been taking ibuprofin@1000 mg a day since Monday night for. I or back tweak. May be able to squat effectively Friday, I will see how the warmups go.

Bench press competition pause
Practicing good sink into chest, better energy transfer from leg drive.
45x10,95x5,135x3,185x1,225x1,245x1
265x2@10 last rep was questionable, may have had a momentary but lift but didn't have camera angle to confirm.
237.5x4x4 happy with the quality of every rep

Incline bench press 135x3
195x5x3

Barbell curl
105x7 wow got stronger on curls of all things, try 110 next time
Strict 95x7,95x6

Superset
Dips 14,11,12
Sim incline dumbell curls 25sx12-8,4-8,4

Decent session

[Bryan Dobson]

19 July 2017 Friday
Bwt 222.6

Been nursing left si joint and erector. So I proceeded carefully with squats in my garage today.( gym rack,I have determined to be unsafe)

Squat carefully
45x10x2,135x5,225x3,315x1,365x1,405x1
470x2@9 not bad for a back tweak on Monday.
420x3x3 minimal,reps,required.

Deficit SLDL worked up to 395-nope back tweek signaled that clearly.
225x5x3 tonic/rehab


470x2 hmmslow and deliberate seems strong.
DSCN8824 on Vimeo

SLDL,tonic work
DSCN8832 on Vimeo
May I have the mental strength to be patient and let this heal quickly.

[Bryan Dobson]

Let's call this a transitional low week

Monday 24 July 2017

Press 45x10,95x5 135x3,155x1,175x1, 210misloaded x f 200xf wtf?
Downgraded max
165x5
165x5,165x4

Narrow stance high bar squat
45x10,135x5,225x3
300x8

Front squat
190x10
Hark squat +180vertical x10

French press
55x8,8,7
Dips 12,10,10

[Bryan Dobson]

Wednesday 26 July 2017

A back pump day
Pull-ups
3x5. Happy that the strain that was preventing me doing these has subsided. I need to be patient and build back up
Lat pulldowns v grip
3x12,10,10
Bbl rows 185. 3x10
Reverse flys 3x10
Shrugs 185 x 20,18,15

Friday 28 July 2017
Bwt 221.4

Squat
370x8x3 I hate 8's but this was an easy pr easy except they were 8s.really low fruit I have been neglecting this range.

3-1-3 tempo bench press
205x4x3

Lateral raises
27.5x12-3
30x7-3
Third set one of my cheap dumbells fell apart , never abused them..dissapointing.that's fine for today.
Going to need to shop, shouldn't skimp.

[Bryan Dobson]

DSCN8837 on Vimeo
Last set of 8 today on squats

[Bryan Dobson]

Monday 31 July 2017
bw 223.6

Paused bench
45x10,135x5,185x3
210x10@9 I went a little heavier than RPE chart would indicate@10 and was surprised..this is good.
210x8@8
210x8@8
210x8@9

2'deficit deadlift no belt
135x5,225x3,315x1
365x5x3sets
Not bad I was careful coming back from a minor back strain.

Pullupsx5 nope no more I felt my pullup injury feeling irritated. It has to eventually clear up.
what to do?
bench grip rows with straps
225x10 Salvation for backmwork in H rows

Supersetted
LTE 75x12,11,12
Door sill leaning simultaneous dumbell curls 25x8,8,7


Top set of Bench
DSCN8839 on Vimeo

last set of deficit SLDL
DSCN8846 on Vimeo

[Bryan Dobson]

Wednesday 2 August 2017
Bwt 223.4

Press
45x10,95x5,135x3
150x8x3sets

Front squats
135x3,185x2,225x2
255x3x3

Lateral raises~30#_ 12+3,10+5,10+3+2 rest pause 3 breaths to get there

Super
Dips,11,10,12 my bars in the rack apparatus is narrower and shakier than they gym one, I will adjust.
Ez Bbl curls 95x4,6,7

[Bryan Dobson]

Friday August 4 2017
bwt 223.4

Deadlift in shoes and belt
135x5,225x3,315x1,365x1
410x10 pr
410x8
410x8
410x8

wide grips 2 count pause bench press ROR
210x5x3sets

Giant set
Lever rows 225x5x3sets
rolling triceps 27.5 x 12,10,9
reverse curls 65x7,6,6

Thats 10 sets of pressing (13 if I count dips)and 10 sets of lower body this week.

here are the first three sets of deadlifts 10,8,8, 8(not showing) Vimeo space out for the week.
410x10
DSCN8851 on Vimeo
410x8
DSCN8852 on Vimeo
410x8
DSCN8853 on Vimeo

Developing mental toughness. still feel the back tweek a little but it is not debilitating. I would call it about 90% recovered. could feel it as blood pumped into the erectors between sets.

[Bryan Dobson]

Monday 7 August 2017
Bwt 223.4

Primary bench
Comp pause bench 45x10,135x5,185x3,205x1
220x8
220x6
220x6
220x6

Medium squat
High bar pause Squat, no belt or sleeves
45x10,135x5,225x3,275x1
320x5x4

Accessories
Bbl rows 225x10x3sets add a set

SS
LTE 75 or so x15x3 add weight
Door sill simultaneous dumbell curls 27.5 or so x9x3 add a rep a set

Straight up 3 week waves through effective volume ranges week 2