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  1. #1021
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Tuesday 10 May 2016
    Bwt 224

    Meh..life stress is stealing my mojo

    Warmup and shoulder protocol

    Decided to deadlift first..I do t like to deadlift first.

    deadlift
    135x5. 225x3,315x1,405x1
    495x2..wanted three but rep 2 was @10..not today. This move and job change is cannibalizing my gains!i wanted to triple up to 500 this time.
    445x2x2

    ( moving shit around the house and fixing stuff has knocked by back out of whack as well just not my day. )

    Press
    45x5,80x5,100x5,120x3,140x3

    160x3,180x3,190x3
    160x3,180x3, 190x2 failed 3 above the head, didnot want to grind so let the rep go.





    De
    Last edited by Bryan Dobson; 05-10-2016 at 07:04 PM.

  2. #1022
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    I have reevaluated what is going on. I am going to back off to two lifting days a week until my move is complete and I am resettled. I will do different activities on my off days that don't impose much stress.
    Stress is stress and my ability to recover from work has taken a hit. Instead of forcing it when I cannot recover ( which will mean regressions and or injury ) I will adjust to programming I can recover from until the additional stress is dissipated.
    I won't about all the weight vest hikes and mobility work but I will post my two lifting sessions a week.

    The good news is , I have a nice three car garage waiting in my new home and a chance to rebuild my gym space when I move in to my dedicated stall. ( less clutter!)

  3. #1023
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    11 June 2016 Saturday
    Bwt unknown I WAS DOWN TO 221 SUNDAY. I have not found my scale yet.

    All moved in and still unpacking and organized. I haven't done much work on my gym but I have room to run a rack and a platform simultaneously even with the moving clutter.

    So I will probably be sore a little after 10 to 12 day layoff and a month of reduced frequency but I was very active not laying around so I dived in.


    Warmup standard shoulder protocol and barbell warmup then squat warmup 135x5,225x3,315x1 No belt all done in 10 minutes.

    Deadlift
    190x5,237x5x5,285x3
    310x5,357.5x5,405x6( added belt for top set)
    All in 20 minutes

    Press
    82.5x5,102.5x5,122.5x3
    132.5x5,152.5x5,172.5x5 in 15 minutes
    So I am slowing my tempo on these and concentrating on solid execution over rep records or PRs for now.

    Lever rows
    185 for 3 sets of 8

    Hammer curls 3x10


    I am back on the 10 day template that has been working well for me. I am adding squat warm ups every day I train. And undulating volume with a H-L application of volume with each primary lift. Today was heavy deadlift and light press..the deadlift is on a slower progression.once every 10 days direct training with assistance work for the second work out such as RDLS .

    Why is it when you take a layoff your joints ache like crazy after the first couple of missed sessions and then they stop hurting after a period of time? Regardless, I feel excited to train again!

    It's hotter in New Mexico!
    Last edited by Bryan Dobson; 06-11-2016 at 12:45 PM.

  4. #1024
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    13 June 2016 Monday
    Bwt Unknown.. Where's my scale?

    Standard shoulder protocol and barbell warmup.

    Light squat. No sleeves.
    165x5,205x5,245x3
    267.5x5,307.5x5, belted 347.5x5. Decided not to pursue extra reps.
    A little higher bar and more knees forward but they got there and stuck where I put them. Concentrating on not overextending my back.

    Heavy bench press 45x10,110x5,137.5x5,165x3( could have done 5 forgot to count to be honest)
    180x5,207.5x5
    235x5x3
    I did face pulls or pulls parts between every set.
    We will se how my shoulder feels. This is early back and I am not going for PRs..just clean volume.


    Accessory work super settled
    Chin-ups 5,5,6
    1/2 range hspu 10,10,10
    Cut the range to 6" off the floor be conservative with my shoulders, I was targeting a little extra tricep volume that's all.


    Ps
    I mounted my old plasma tv in the garage. Watching the Riddick trilogy for entertainment between sets.

    1:20
    Last edited by Bryan Dobson; 06-13-2016 at 05:56 PM.

  5. #1025
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    Quick squat video for a peek into my new training space. I am still unpacking and organizing. I will have a separate floor platform when I get around to putting it all together and away.


  6. #1026
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    Wednesday 15 June 2016

    SHoulder protocol barbell warmup and squat warmup
    Paused squats no belt light and easy
    135x5, 225x3,315x1

    Press 45x10,82.5x5.1-3.5x5.122.5x3
    142.5x3
    162.5x3
    182.5x4@9.5
    162.5x3
    142.5x3

    RDLs
    142.5x8,225x8
    Stopped enough stimulation for lower back today

    My pecs weren't feeling the DOMS until this

    BFR dumbbell bench press 55s x12,8,7 30 second rests. Ouch.. Did not feel it in my triceps due to all the feed back from the pecs.
    Should have done push downs...

    Hopefully two days off will help...

  7. #1027
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    Found my scale !
    June 17 Bwt 219.4!

  8. #1028
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    Saturday 18 June 2016
    Bwt 218.4.! SLow weight loss but it continues in the pursuit of slimming into 205's.

    Not so perky today but got my reps in.
    it is hot and I had to take my time and drink my coffee and get the work in

    Shoulder protocol and barbell full body warmup.

    Squat (Higher volume day) 165x5,205x5,245x3
    287.5x3,327.5x5
    Add a belt no sleeves
    367.5x3x3 could not find my stretch reflex today but got the reps in. honestly didn't have much in the tank today anyway. Making the best of a shitty feeling, hot morning, these happen.

    Bench press. No belts or wraps
    45x10,110x5,137.5x5,165x5
    192.5x3 paused
    220x3 paused
    247.5x3 paused

    Pull-ups 3x6 easy and strong.

    BFR band push downs
    3x20 on 30 seconds rest.

  9. #1029
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    Tuesday 21 June 2016
    Holy hell its 104 here in Farmington New Mexico! My garage feels like a sauna. So I wussed out and as a safety precaution found a nice dark air conditioned gym with a squat rack barbells and a platform. 13 bucks for the rest of June!!

    Shoulder protocol bbl warmup and squats 135x5,225x3,315x1 for a warmup

    Press45x5,82.5x5,102.5x5,122.5x3
    152.5x5,172.5x3, 192.5xmiss Time to readjust. That was a 4 rep max. And I missed. Time to take a step back and work back up. Different bars and a mirror but no excuse for missing such an easy weight.

    Deadl;fit
    225x5,237.5x5,285x3
    332.5x3
    380x3
    427.5x3@8 or 9/ I saw my image in a mirror and that was the end of it..it looked harder in the mirror than it felt and it screwed me up.

    I spent my time between sets teaching a guy how to deadlift.

    Some rows and hammer curls
    Ne

  10. #1030
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    starting strength nutrition camp
    Thursday 23 June 2016 Bwt 219.4

    Squat 165x5,205x5,245x3
    307.5,347.5x3,
    Add belt
    390x1,410x1,390x1 Moved ok. Decided to get aggressively tight with the set up to see how the shoulder tolerates it in low bar. It seems fine.

    Bench
    207.5x5,235x3,
    262.5xf
    262.5xf.
    207.5x5

    I had to rush off to have dinner, it was better to leave at this point anyway, it was a dissapointing experience.
    Dinner was great, Japanese steakhouse!

    I want to blame the strange gym and different bench. But the fact is that moving is stressful and I have lost some strength coping with it. Looking back at my session on May 7th it is apparent I hit 260x4@9 and squated 385x5 @8. I have work to do to get back on track.

    I am looking closely at what I was doing when things were going well in April, Which was 6 sets on heavy days, just ramping to a top set on light days, and 4 sets on medium days(either a Joker type or a high rep back off set depending on where I was that day in strength).

    It seemed to be working well until I applied the stress of relocation, I was consistently setting PRs.
    I will drop some weight on the pressing movements to regain momentum since I lost a couple of pounds and apparently detrained a little, Lesson learned, I can't always just pick up where I left off.
    I seemed to do well with the double ramp up for volume counting only sets near or above 70percent of my est 1rm as work sets.
    In other words effective volume has to go up without failing reps.

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