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Thread: Bryanccfshr's Journal

  1. #101
    Join Date
    Mar 2011
    Location
    Lexington, KY
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    1,850

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Wow! A great day in the gym that you have to feel great about!! Congrats.

  2. #102
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

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    Thanks I appreciate the compliment.

  3. #103
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    Jul 2012
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    Fort Worth
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    17 march 2013
    My back and abs have been barking from fridays work, not hurt but fatigued and sore. I bought some lacrosse balls to work on my back that and my thighs.

    Today,
    5s presses/ and assistance

    Wu 72.5x5 + 6 chin-ups, 90x5 and 6 chin-ups , 110x3 and 4 chin-ups

    117.5x5 and 6 chin-ups , 135x5 and 6 chin-ups, 155x8 and 9 chin-ups stopped short of failure on the last set with 1 left in the tank but it would have been a grinder and my cns needs a break . good solid work sets today.

    Assistance

    Narrow grip bench press

    105x10 and 20 face pulls
    125x10 and 20 face pulls
    145x10 and 20 face pulls

    100 reps of curls

    Just the bar my goal is to reduce the sets required I switched gr every time I put the bar down. Rest interval was enough to write down the reps and that is it.

    Reg 35
    Rev 25
    Reg 20
    Rev 11
    Reg 9

    Probably do some mobility message work again later

    My wife and I have been going through my cloths again. Since I am down to a very few pants and shirts that fit right.

    I once again had to buy new pants new shirts. I have to get my shirts in the big and tall departments now. XLT and 2xlt depending g on cut to get enough length. All my old XLs are too short. Small down side, the local charity is getting some decent cloths...again.
    Pants are a pain in the ass to find off the rack. Yesterday was like mobility work in the dressing room.
    Last edited by Bryan Dobson; 03-17-2013 at 02:54 PM.

  4. #104
    Join Date
    Jan 2012
    Posts
    5,416

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    I hear you on the clothes issue, Bryan. I have to wear a suit or sport coat and tie to work, so I need to get shirts altered now. I have to get an 18.5" or 19" neck, but then the rest of the shirt is fitted for Tony Soprano or one of his huge lieutenants. I'm thinking I may try a custom shirt next.

  5. #105
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

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    19 March 2013
    Bwt 222

    Had a long set of meetings at work today and was pretty much mental noodles by the time I got home..
    another 5's work day

    Power cleans wu
    72.5x5, 90 x 5, 110 x5
    ws 117.5 x3,2
    135 x3,2
    155x3,2,1,1

    Squats
    wu 162.5x5 , 202.5x5, 242.5 x3
    ws 262.5x 5, 302.5 x5, 342.5 x5 (I wanted to go for a rep record of 8 but today wasnt my day I set up my feet a couple of inches narrow on the final set and as a rule I try to live with my set up as is to get better setups the first time. ..Plus I am accumulating some fatigue now from not taking a deload after 531 week and I just didn't feel it so I stopped at the minimum work set today, put in the work today for a pr down the road... The first two week of April I will be traveling so that's a major reload coming up.

    Assistance

    1 leg squat bw each leg 10,10,10
    Good morning 55# 10,10,10

    last two sets of squats
    302.5X 5 easy but already feeling tired


    342.5 x5 wanted 8 but couldn't get there mentally and probably physically today. This is where a training partner would be handy

  6. #106
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    Jan 2012
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    The 342.5x5 looked great, nonetheless. Deep and fast. Good work!

  7. #107
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    Jul 2012
    Location
    Fort Worth
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    4,830

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    Thanks again. time to get some sleep. extra tired today.

  8. #108
    Join Date
    Jul 2012
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    Fort Worth
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    Friday 22 March 2013

    5's Bench
    Bench wu
    92.5x5 +7 Pullups, 115x5 +7 Pullups, 140 x 3 + 5 Pullups

    Work Sets 150x5+ 7 Pullups, 172.5x5 +7 Pullups, 197.5 x 7 +7Pullups Good sets

    Floor Press 105x10 + 5 chin-ups , 125 x10 + 5 Chinups, 145 x10 + 20 eacharm supported rows

    Bbl curls 55# + inner tube 3x10
    50 total pull-up/ chin-ups today
    Some good stretching good solid work today.
    Last edited by Bryan Dobson; 03-22-2013 at 07:27 PM.

  9. #109
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    Jul 2012
    Location
    Fort Worth
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    Saturday 23 march 2013

    It is spring and although it was 28 degrees f and windy I committed to adding more conditioning.
    2 miles walk / 30 minutes 21 seconds. Fasted state first thing this morning. Refreshing!
    I plan on walking on my rest days and sprinting at least once a week to ten days at this point. Not to much to interfere with recovery but I need to be able to move my own weight around, plus a little body fat control.

    Reflection on progress. 4 months or 3.5 (vacations and a 3 day a week template)cycles of 531. I have basically maintained the same bodyweight. Of 220
    Started nov 30 2012 with the followng lifts

    Bench 205x1
    Press 160x5
    Deadlift 365x5
    Squat 355 x 5

    On531 this far
    Bench 210x5, 225 x1 20 pounds added (30 theoretical )
    Press 165x5,160x7, 180x1 ( a theoretical 12 pound gain )
    Deadlift 392.5 x5. 425 x1. Theoretical 30 pound gain based on 5 rm single is not true max
    Squat 365x5. 410x1. ( 12 pound gain based on 5rm theory) no true single maxes all singles performed after solid work

    I will keep at it, I think I have a lot more progress left, I have been putting more focus on catching my bench up than increasing my squat and it shows but the squat is still progressing. No change planned.
    Last edited by Bryan Dobson; 03-23-2013 at 10:42 AM.

  10. #110
    Join Date
    Jan 2012
    Posts
    5,416

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    starting strength coach development program
    This is great progress, Bryan! Great job!

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