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05-10-2016, 07:01 PM
#1021
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.
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05-12-2016, 08:34 AM
#1022
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!)
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06-11-2016, 12:42 PM
#1023
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.
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06-13-2016, 05:53 PM
#1024
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.
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06-13-2016, 06:24 PM
#1025
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.
DSCN7444 on Vimeo
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06-15-2016, 06:03 PM
#1026
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...
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06-17-2016, 09:08 AM
#1027
Found my scale !
June 17 Bwt 219.4!
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06-18-2016, 12:01 PM
#1028
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.
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06-21-2016, 05:46 PM
#1029
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
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06-24-2016, 12:30 PM
#1030
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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