Member
Very solid belt, it seems to fit very well brand new but the tag end needs broken in more for removal after use. It goes on easy, and you can get it as tight as you want, my only complaint has to do with the belt being new and the anxiety attack thinking I will never get the belt off after wearing it snug for a set of 5 on squats. once I calmed down and sucked my belly in it came off.Originally Posted by elVarouza
Member
Wednesday 3 August. 2016
Bwt unmeasured.
HRV data way up subjective way down..HRV4 trainer recomended that I take it easy.. To me that means split up the work today and don't force it.
Morning
Bench paused.
226x6
226x5
216x6
216x6
216x5
Light squat and bench assistance later
Left abductor feels better today the truth when I warm up the squat.
It's a great day, my wife comes home today!
Last edited by Bryan Dobson; 08-03-2016 at 09:58 AM.
Member
Wednesday 3 August 2016
Continued after work
Warmup and shoulder protocol
Light
Squat 135x5,225x3,315x1
380x2x5 sets
Getting bonded with my new belt.
Abductor was pain free. I am thankful it was an accute thing.
Bench overload press out and static holds 8-10 seconds
335x3
Stupidly thought I could just load and go..had to strip and warmup to even press it out.
Bench assistance "concentric only work that builds up my strengths"
Standing pin press from forehead using comp bench grip. I don't really know what to call the technique I used to lower the bar..I squated them down to the pins. I Have to get creative to meet the spirit of the program without machines or spotters.
45x5,135x5,145x5,155x5,165x5,155x5
goofy looking movement..it worked.
DSCN7616 on Vimeo
Last edited by Bryan Dobson; 08-04-2016 at 03:06 PM.
Member
Friday 5 August 2016
HRV go ahead and train intensley
Bwt 216.2. My wife noticed that my waist is smaller after just two weeks of absence. I added a glass of milk before bed to my diet I don't want to lose anymore right now, trying to support the training volume.
Standard shoulder protocol and bbl warmup.
Heavy Deadlift (last loading session for deadlift)
135x5,225x3,315x1,365x1
430x6x5 sets (Yeah volume PR nbd)
Hooked the first three sets, and the first 3 reps of set 4 then the skin began to wear thin and I could feel an inhibition begging to set in, I had to think quick to save the set, switched to an alternate grip and got the last three reps( I haven't used that grip in over two years, but it was there when I needed it). I used straps on the last set so it was actually easier than set 4 that was artificially slow due to the pain inhibition.
Extra concentric work
Sled drags as concentric palms up rows. +90 5 rounds up the hill, used low handle to push it down hill.
Last edited by Bryan Dobson; 08-05-2016 at 12:50 PM.
Member
First set of 6
DSCN7617 on Vimeo
4th set half hooked..got in trouble and had to alternate second half.
DSCN7620 on Vimeo
Last set with cheaters on.
DSCN7621 on Vimeo
Member
Monday 8 August 2016
Bwt 218.2 had to actually take my training belt in another hole today despite the 2 pound addition to the scale.
HRV was good. Residual back fatigue and soreness from heavy deadlift loading and volume.
My dog woke me up scare at 4 am with a thunderstorm going by. I petted him and woke up happy and gratefully..I can get some volume done before work! What a great day!
Last loading session with squats.
Warmed up and tried to get mentally focused..
Squat 135x5,225x3,315x1,365x1
Supposed to be 5 sets of 6 @ 407 today.. No excuses( I could come up with a bunch but it doesn't matter) it is what it is when fatigued', loading has worked, if you make all these sets at the end of loading you probably need to load more. I stopped sets when RPE hit 9 or higher, no fails but some slow reps, amazing how much zip the lower back contributes to the bounce and when the back is fatigued everything else fatigues faster.
407.5x5,407.5x3,407.5x3, 385x4,385x3
Rebound was non-existent gotta smile and be happy, I got 5 hard sets. I usually get a good recovery rebound after an overreach. I hope I can time it right.
Squat overload walk out and holds 8-10 seconds
570x3
I will do light bench after work , a busy day and a lot of good things to do this Monday!
Member
Monday 8 August 2016
Part 2
Light bench 45x10x2,95x5,135x3,185x1
215x2x5 nice long pause and solid fast concentric
JM rack press concentric only singles 135 X 8singles
Done..I will be traveling Wednesday and Thursday I will do deadlift Thursday evening or Friday morning.
Member
Hide the mirrors,Back from travel for work and eating to fill out the weight class because it's time! Volume deadlift work Tommorow.
Member
Friday 12 August 2016
HRV go for it
bwt 218.8
Shoulder warmup protocol and barbell body warmup
Deadlift
135x5,225x3,315x1,365x1
407.5x5x5 first two sets hooked last three strapped.
Concentric only shrugs just to get a little extra upper back volume. The lower back doesn't need any more.
405x5x3
Another day of solid work. Light deadlift day is turning into volume day as I transition into heavier lower rep work on heavy day.
I will do some more heavy landscaping this weekend so easy on assistance..you can see my soil being delivered in my video.
set 4
DSCN7636 on Vimeo
Last edited by Bryan Dobson; 08-12-2016 at 04:07 PM.
Member
Sunday 14 August 2016
HRV go for it
Bwt 220.4 climbing per plan.
Standard warmup and shoulder protocol
In transition.
Bench press competition pause on the long side.
45x10,95x5,135x3,185x1,225x1,242.5x2x3sets
Light squat competition form practice
135x5,225x3,315x1, 382.5x2x5sets. Getting More into the hips while getting accustomed to new shoe geometry.
Bench overload 335x3sets
Pin press from the forehead concentric only.
135x3,185x3,195x3,200x3,195x3
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