Bryan's journal Bryan's journal - Page 105

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  1. #1041
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Tuesday 5 July 2016
    Bwt 220.2
    Sleep was horrible due to civilians having mortars to launch randomly all night.
    HRV indicated to take it easy today. I am already in my Pajamas at 6 pm tonight.

    Day 2
    Recovery day
    Defranco agile 8 , then I worked my shoulders, pecs, proximal bicep tendon and upper back over with a laccross ball
    1 mile walk in 16 minutes94 degrees and sun was out so it doubled as a tanning session, Beautiful.
    That's enough to get some blood moving and help recovery.

    I know mobility work is questionably effective but as a recovery day habit it seems like something simple enough to make me move around through ranges of motions and help get blood flowing to my connective tissues. If I can comfortably tie my shoes throughout this trainingcycle, it will be worth it. Admittedly when I have pushed myself to PR squats at the end of 2014, tying my own shoes became very difficult and sometimes painful, I want to avoid that.

    I am focusing on good recovery for this training evolution, prioritizing in this order; sleep weekly average of 8 hours a night minimum , 4- 50-60 gram portions of protien a day minimum, water intake of 1.25 gallons a day, Staying in motion through walking, biking or landscaping( pushing a wheel barrow full of rocks and crusher fines and shoveling will account for a lot of gpp) and mobility work.

    I was also becoming an ibuprofin abuser to sleep through aches and pains this spring. I stopped the ibuprofin about 2 months ago If I think I have a headache I take an aspirin. I want to reserve the good stuff to address acute problems and regular use I am afraid makes it less effective.

  2. #1042
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    Wednesday July 6 2016
    Bwt 220.2
    HRV recomend training limit intensity( that fits)

    Training Day 3 it's 92 degrees in the garage and I am getting used to it.
    Shoulder protocol and barbell warmup

    Deadlift 135x5,225x3,315x1
    Add belt
    415x3x5sets all reps hooked with a westside bar.

    Assistance work consisting of prowler sprints, chin-ups and some curls. The prowler is good full body volume, but the heat got to me pretty quick.
    I am curious how I will I respond to this many deadlift sets, even at a very low RPE, this much volume pulling is a unique stimulus for me.

    Nothing dramatic yet, I am seeing the first 4 weeks as an accumulation block.

  3. #1043
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    Friday 9 July 2016
    Bwt 220
    HRV train but limit intensity
    Day 6
    Light and fast bench and heavy squat day
    Shoulder protocol and barbell warmup

    Bench 45x5,95x5,135x3,185x1
    206.5x2 X 5 sets Practicing good set up good pause and acceleration. Want to get more consistent on everything.

    Squat 135x5,225x3,315x1,add belt and sleeves 355x1
    392.5x3x5sets I am practicing make each rep competition style and cleaning up form. As the form gets better the reps get easier and faster.

    Squat overload. Walkout and 8-10 second hold
    570x3 sets.

    Squat assistance
    Front squats 135x3,155x3,175x3,185x3,205x3

    Then alternating
    Walking lunges and banded TKE's 60 reps of lunges and 30 reps of TKE's.

    Accumulation is fun.
    Last edited by Bryan Dobson; 07-09-2016 at 04:36 PM.

  4. #1044
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    Last set of squats


    squat overload


    Last set of front squats
    DSCN7518 on Vimeo

  5. #1045
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    Tuesday 12 July 2016
    HRV said go for it

    Shoulder protocol and barbell warmup

    Light Deadlift in my old beat up powerlifts...(I need to go online shopping )
    135x5,225x5,315x1 add belt
    395x5x5. First two sets hooked next two strapped last hooked.
    Thanks Karl for your 70s GAINZZZ playlist. It helped.

    5 sets of pull-ups and hammer curls

    Thought about prowler and closed the garage door.its 95 and the desert sun is teasing me..I will do that on heavy deadlift days


    I love that deadlift gets its own day, deadlifting with more enthusiasm now. And volume..
    Last edited by Bryan Dobson; 07-12-2016 at 05:52 PM.

  6. #1046
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    Thursday June 14 2016
    HRV -go for it.
    Bwt 218

    Standard shoulder protocol and barbell warmup

    Light Squat 135x5,225x3,315x1 add belt and sleeves
    372.5x2x5sets. Practicing set up and distinct command steps and good trying to be fast coming up.

    Heavy bench
    45x10, 95x5,135x3,185x1,205x1
    221x4x5sets. Again good steady pause and fast eccentric. Volume will go up quickly

    Bench Overload 330#
    Lockout and holds 3x9-10 seconds. I will add an inch to the lockout when I feel it is right.

    Assistance
    Press
    155x5, 155x6,155x5. Steady background volume in this phase.

    LTEs 5x10

    It's 92 in the garage today but 99 outside..I did start getting some fatigue and heat cramps during the presses. Finished up and pounding water. Session took 2:05 due to being carful about the heat.
    Pre workout was a 12 oz pepsi with cane sugar. 40 grams of carbs and a dose of caffeine in a tasty delivery system.
    Last edited by Bryan Dobson; 07-14-2016 at 07:47 PM.

  7. #1047
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    Last set of squats


    Last set of bench

  8. #1048
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    I know you love accumulation but 2:05! It has been a while since I have done a workout like that. Effective accumulation but can be a grind, especially in that heat. Sounds like all is going well with your training. I always like reading your log as you are so intentional with your approach.

  9. #1049
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    Thanks Walter , it's good to see you getting back to training after all the family fun!


    Friday July 15
    Bwt 217.8
    HRV good

    Took a morning walk and will do some mobility and a little manual labor today. Heavy deadlift volume Tommorow

  10. #1050
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    starting strength coach development program
    Saturday 16 June 2016
    HRV Declining fatigue is accumulating
    Heavy deadlift volume day

    Standard shoulder protocol and barbell warmup

    Deadlift with westside bar 135x5,225x3,315x1,365x1
    420 x4x5 sets. Squat shoes and belt first 3 sets hooked last two strapped.

    Dead rows
    225x6,6,7

    That enough I will do a little extra accessory work..maybe depending on how much work I do on the retaining wall today. I have major scope creep on the wall project, when I almost complete it my lovely wife comes up with more ideas and extensions.

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