Bryan's journal Bryan's journal - Page 102

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  1. #1011
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Wednesday 27 April 2016
    Bwt 225.4
    Wu and shoulder stuff

    Deload

    Squat low bar no belt
    162.5x5,202.5,242.5x3
    262.5x3
    302.5x3
    345x3

    Low bar felt really fast and powerful, these were of course very easy and 100 pounds less than my best 5 rm. I haven't done anything but highbar for a couple of months. No issues getting back into the groove after a couple of sets.

    Bench press
    45x10,110x5,137.5x5,165x3
    177.5x3
    205x3
    232.5x3

    Chins, taking it easy 3x5

    My HRV measurements were nosediving all week additional life stress with selling the home , looking for a home and starting a new position. Started driving to my new work location and have to get up earlier..my body is adjusting.. I have also not taken a deload all year.. Probably need to start dissipating fatigue from time to time to make sure fatigue isn't injury creeping in.

    I also need to get more consistent with my walking and prowling...weather and house hunting and driving an extra 2 hours a day are just excuses.
    Last edited by Bryan Dobson; 04-27-2016 at 04:48 PM.

  2. #1012
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    Saturday 30 April 2016
    Bwt 223.4

    Shoulder protocol and barbell warmup

    Press deload for today.
    45x5,80x5,120x3
    130x3,150x3,170x3 ten minutes from staring my general war,ups I was done here..super easy.load and go. Typos due to deadlift thumb..

    Deadlift 135x5,225x3,315x1,405x1
    485x3 pr went into white star land..been a while.
    455x3

    Lever rows 225 loaded 8's for 3 sets each side.

  3. #1013
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    Deadlift 485x3


    455x3


    Lever rows. took a few reps to remember to dead stop off the floor.


  4. #1014
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    Sunday May 1 ,2016
    Bwt 223.8

    Warmup and shoulder protocol

    Splitting high volume bench and squat high volume sessions for time management. 1 day early for bench. Squat tommorow.

    Bench press
    45x5,110x5,137.5x3,177.5x5

    205x5,232.5x5,247.5x6@9.5 pr
    205x5,232.5x5, 247.5x5@10 rep drop stop

    Pull-ups 6 sets of 5. Worked in strictness and 2-1-2 tempo
    Last edited by Bryan Dobson; 05-01-2016 at 01:37 PM.

  5. #1015
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    Good work, especially with all you have going on. Are you completely rehabbed on your shoulder at this point?

  6. #1016
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    Quote Originally Posted by Walter Palmer View Post
    Good work, especially with all you have going on. Are you completely rehabbed on your shoulder at this point?
    Thanks, Walter.
    I don't think the shoulder is a limiting factor on pressing movements. Low bar squats are still a little sketchy I have to be perfect, I had a bad habit of pressing into the bar with my left hand ( this may have contributed to the injury.) when I was grinding out hard reps, that I have been working on, my long forearms put a lot of pressure on the shoulders in the tightest positions.
    I will be transitioning back to mor lo bar work Slowly and see how it goes. I will always incorporate a prehab protocol and stay keenly aware of feedback.

  7. #1017
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    Monday 2 May 2016
    Bwt 224

    Shoulder protocol and warmup

    Squat High bar no belt45x10,162.5x5,202.5x5,242.5x3,262.5x3
    302.5x5,345x5
    Add belt and low bar
    365x5,365x1@8.5 racked it...wat?

    I know when a session isn't going well sometime the best thing to,do is to walk away ..not on any kind of meet prep and I am trying a little cut..haha...popcorn , veggies and chicken breast are not squatting fuel when fatigued and stressed.

    I may just do what I can for the next few weeks until I am settles and then do a little LP, Trying to hang on and not get hurt when conditions are not great for training. Plus the pr triple in deadlifts two days ago inflicted a fatigue price.
    All this life stress has to be compromised with.

  8. #1018
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    Wednesday 4 mAY 2016
    BWT 224


    Been feeling sluggish and beat up past couple of days. The extra 2 hours of commute a day is not pleasant. On the good news front, my house is sold! On the pressure front.. I still need to get my wife to agree on a new one!

    Normal warmup and shoulder protocol

    Today is a low volume day,

    Press
    45x5,80x5,100x5,120x3
    Belt no wraps
    130x5
    150x5
    170x7 @9.5 PR maybe had 8 but didn't want a failure today. Trying to train but not overextend.

    Paused deadlift
    135x5,225x2,
    Emom 315x1x5. Didn't want to work up to 375x5 today, allowing for some recovery with this light volume

    Front squat
    95x2x5 EMOM. Trying to get better at the rack position and also a little recovery work for the legs.


    The unfortunate part of the timing of this life event is that I don't know if it is the new stress causing my ass to feel kicked or my programming. Just one lesson I think I can see today is that I probably should have tapered the auxillery and some assistance work as I moved to 3's on the deadlift LP. Plus my weekly squat volume (although lighter high bars) has beencreeping up as well and I didn't account for it taking more and more to recover from. The new job, move and long commute are just icing..

    Lesson learned. Still managing PRs. So I may feel bad I haven't caved completely in.
    Last edited by Bryan Dobson; 05-04-2016 at 05:53 PM.

  9. #1019
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    Saturday 7 May 2016
    BW Unknown. Saturday morning routine jacked up due to a 6 am call out to work.

    Warmup and shoulder protocol

    Back to
    Low bar squats
    45x10,162.5x5,202.5x5,242.5x3,282.5x3
    Add belt no sleeves
    322.5x3
    365x3
    385x5
    Getting my groove back

    Bench press no belt or wraps
    45x5,110x5,137.5x5,165x3
    192.5x3
    220x3
    247.5x3
    260x4@9 suprise PR 3 would have been too but after thinking about rackin THE BAR it I got the 4th rep thinking 5 would be there if I didn't think about it so long.

    Chin-ups 3 x@8. 1x10

  10. #1020
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    starting strength coach development program
    Top sets from yesterday

    squat with belt 385x5


    Bench 260x4

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