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06-25-2016, 11:30 AM
#1031
Saturday June 25 2016
Bwt 220.. Whoops
Training in the garage today.
Standard shoulder protocol and barbell warmup.
Deload press
45x10,95x5,135x3,152.5x3,172.5x3
Light deadlift no belt just easy doubles at 80percent of the work day top triple.( basicly drop a rep from that day go 80 percent to 10 reps or the set that lands under.)
Warmup to 345x2x5
New platform set up works better. Surface is much more level in this garage, so the bar doesn't want to roll away, I am going to carpet it, bacause I have extra carpet.
Bfr tricep push downs on 30 seconds rest
25,20,12
Last edited by Bryan Dobson; 06-25-2016 at 11:33 AM.
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06-28-2016, 06:09 PM
#1032
Tuesday 28 June 2016
Bwt 219.4
Standard warmup and shoulder protocol
Squat 167.5x5,207.5x5,250x3. Add belt no sleeves.
270x5,310x5,352.5x5,372.5x5@9, 352.5x5@8.5
Each rep was deliberate and separate competition style.
Bench press
45x10,100x5,122.5x5,147.5x3
160x5,185x5,210x5,160x5. Long pauses are the rule, used longer pauses to hit a higher RPE instead of reps.
Super set or suburban cross fit?
2 rounds of prowler sprints with chin-ups
Prowler 100' +90 pounds I am on a hill so each round was up the hill rest 30 seconds down the hill rest 30 seconds chin-ups rest 30 second-up the hill
8 sprints 4x6 chins.
New neighbors, let me introduce myself and my sled.
Thinking I am ready to get serious again soon.
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06-28-2016, 07:01 PM
#1033
Example of squat execution and tempo today
DSCN7470 on Vimeo
As you can see I can't quite get tight in true low bar yet, bar is setting above the spine of the scapulaworking on getting shoulders to do it, ( progressively) but this may be something I have to learn to deal with as a penalty for age and injury. I hope not.
I also get little forward on my feet as a result of bar position.you can see air under my heels on some reps if you watch closely,
Fix the little things and hopefully big things will happen.
Last edited by Bryan Dobson; 06-28-2016 at 07:58 PM.
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07-01-2016, 12:50 PM
#1034
Thursday 30 June 2016
A lot of non specific gpp. I put 3 yards of decomposed granite into a wheel barrow using a shovel and spread it 3" deep in my wife's new herb garden after work. This took 2 hours of continuous work. Shovel, wheel barrow walk about 100' dump and spread, repeats. Granite is heavy, it's good to be strong.
I have about 40 yards of material to go to finish all the landscaping. Gpp forever! Plus I am cheap!
Last edited by Bryan Dobson; 07-01-2016 at 01:01 PM.
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07-01-2016, 12:55 PM
#1035
Friday 1 July 2016
Bwt 218.2!
Mobility warmup( I was stiff from yesterday's work) and shoulder protocol
Deadlift
192.5xx5, 240x5,290x3
312.5x5
360x5
410x8 no drop sets needed today, this performance was a pleasant suprise based on how fatigued I feel from my work yesterday.
Note I used my westside bar for deadlifts today..it was actually not bad on the hands. My hook grip is fully adapted to any knurl.
Press 45x10,95x5,115x3,135x1
155x5x3. Easy submax volume.
Supine rows with chain
3x10
That's enough for now. . Might do some fluff work later.
Last edited by Bryan Dobson; 07-01-2016 at 01:04 PM.
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07-01-2016, 01:20 PM
#1036
How'd the move end up? Hopefully it wasn't too stressful. Looks like you're back to hitting some solid numbers!
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07-01-2016, 01:34 PM
#1037
The move went incredibly well. Yet it still took a little longer to feel settled in than I expected, it took some time to acclimate to the higher heat as well.
I am actually Thinking about the September 25 meet in Wheat Ridge over the weekend. If I pull the trigger I am starting the prep cycle Monday, I will be doing a lot of landscape work around the house so I have competing demands on my time and energy that I need to consider. Feeling pretty healthy But kind of between weight classes, thinking of 205 seems so far away but it's possible.
Inherently I don't want to force weight either way, I want to eat well enough for health and recovery ( I am 45 and longevity and long term mobility is becoming more important to me) not lose too much to fast, nor get too fluffy. It's hard when your body wants to sit right between. The old 220 was more ideal for me At this stage in life.
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07-01-2016, 01:55 PM
#1038
here is the 410 x 8 deadlift
pretty casual.
DSCN7478 on Vimeo
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07-04-2016, 01:48 PM
#1039
Meet prep Dr squats
Day 1 meet prep using the very old and rarely completed Dr squat meet prep cycle.
Monday 4 July 2016
Bwt 221
Shoulder protocol and barbell warmup
Bench press competition pause
45x10,95x5,135x5,185x1,205x1
220x3 X 5sets
Performed 10 facepulls per set.
Squat 135x5,225x3,315x1
Belt and sleeves comp style
370x2x5sets
Bench overload( static lockout holds)
330x8seconds x3 sets aka shaker bar.
Assistance
Press
155x5x3sets
Dumbbell rows 3x10
Tricep push downs 2x20
So I am being conservative on my paused bench estimates, hopefully conservative enough to Stay healthy and finish this progression.
I have been itching to try this program for a while and was waiting to get healthy to make a run. There is no perfect time with work and life, so this is as good as it is going to get, this is for. A September. 25 meet day, I. Built in An extra day for the eventuality that work or life. Will cause me to push a session a day in this cycle.
This program looks to be a challenge when overreaching occurs but the less frequent benching is attractive for my older shoulders.
The deadlift volume appears to be another challenge This is going to be fun! If I make all the progressions it will be rewarding.
Last edited by Bryan Dobson; 07-04-2016 at 01:50 PM.
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07-04-2016, 02:01 PM
#1040
Basically spending this time getting back to competition discipline and trying to move quickly. This was my last set of squats. Need too work on the crispness, that will come with practice.
DSCN7491 on Vimeo
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