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Thread: Bryan's journal

  1. #1111
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Good stuff going on here.

  2. #1112
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    Thanks Walter, looking forward to showing an improvement on the platform.
    I set some big gym PRs after my last meet in July of 2014. But what counts is what is judged and measured.

    So to set USAPL meet PRS I simply need to beat from 2014
    446.4 for squat
    264.4 for bench
    490.2 for deadlift



    Yes I have posted bigger Gym PRs on all lifts but we know How little that means.
    Last edited by Bryan Dobson; 08-15-2016 at 11:12 AM.

  3. #1113
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    Tuesday 16 August 2016
    Bwt 219 ( I thought adding an ice cream, a banana and protein shake every night would help..give it another few days before adding peanut butter, also eating fuller cuts of beef, and added cereal to my morning shakes...needle stuck)
    hrv go ahead and train intensley as planned( but on the border of telling me to back off, fortunately have two rest days in a row to dissipate some stress)


    Standard shoulder protocol and barbel warmup( takes less than 5 minutes)

    Transition continues.

    Deadlift
    135x5,225x3,315x1,405x1
    462.5x2x3 pretty easy but my back was a little achey today from a slip on some wet tile last night. Minor I will drink a whiskey and take an ibuprofin.

    Prowler for concentric volume
    75# sled +140
    Row up hill, low bar push down hill, row up hill, row down hill, push high handle walk up, high handle walk down. Nuff, that hill is harder than flat sledding.

  4. #1114
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  5. #1115
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    Friday 19 August 2016
    Bwt 219.8
    HRV go ahead and train Intensley ( not fresh but recovery is improving from this deload into tr
    Shoulder protocol and barbell warmup.

    Bench press light
    45x12,95x5,135x3,185x1
    217.5x2x5 two minutes, nice crisp paused doubles. That intent to move fast thing is hard, the bar get out of the way too fast before I feel like I reach peak power. But may I am ?

    Competition squat sleeves and brahma belt 135x5,225x3, add belt 315x1,add sleeves 375x1
    435x2x3 harder than they should be ( I always worry I am under training when I am overreached and recovering) Not to worry 3x3 next heavy squat day with A little more weight. Load drops are tempting but would like to stay as sets across as possible.

    Squat overload 575x3 walk out and 10 second holds. ( the benefit I am seeing now is my actual squatting weights don't cause any anxiety when I get it on my back, they do t feel " light" but they don't feel shocking either.


    Some more shoulder protocol work and pull a parts .


    Note. I spent too much time away from heavy work this past year after surgery, this is skill work I have been away from. The reps slow down but I can keep moving them much slower from past experience, grind skills rusty.

  6. #1116
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    last set of light bench..Not sure how effective this is but sticking to the program for the cycle before I judge.
    DSCN7659 on Vimeo


    1st second and third sets of squat doubles. slight tendency to list left I didn't have before.
    DSCN7661 on Vimeo
    DSCN7662 on Vimeo
    DSCN7663 on Vimeo
    Last edited by Bryan Dobson; 08-19-2016 at 11:45 AM.

  7. #1117
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    Squats look good. Your ability to grind will come back.

    Do you normally take a big jump like that from your last warmup single to the first work set (375-->435)?

    I tried walking out 585 after my last meet. Had a pretty tough time despite just having squatted 565 days earlier (maybe that was the problem). I definitely wasn't prepared for the bar whip above 550. Caught me off guard. I might try some walkouts late in this cycle.

  8. #1118
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    Quote Originally Posted by manveer View Post
    Squats look good. Your ability to grind will come back.

    Do you normally take a big jump like that from your last warmup single to the first work set (375-->435)?

    I tried walking out 585 after my last meet. Had a pretty tough time despite just having squatted 565 days earlier (maybe that was the problem). I definitely wasn't prepared for the bar whip above 550. Caught me off guard. I might try some walkouts late in this cycle.
    Normally I will split plates ( add 45's add 25's , strip 25 add 45. Etc. to the work set so 135-315 is the warmupset then onto prep sets if I am working around 400-405 I will hit 365 / From 315 to 435 is 120 so I just split it, 50-60 pound jumps aren't that bad but at the outer limit of what I like to do. As I go heavier I will add another prep set .
    Yeah this is the first time I have played with overload walkouts and holds. It sure teaches about ridgidity and holding your air and solves any shakes walkout issues at true 1rm.
    Last edited by Bryan Dobson; 08-19-2016 at 12:39 PM.

  9. #1119
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    Monday 22 August.
    Morning btw 221.4
    HRV go ahead and train intensely.

    Standard shoulder protocol and barbell warmup

    Deadlifts 135x5,225x3,315x1,365x1
    412.5x5x5 all sets hooked except last set where I used straps. These felt like speed work today kept the rest to 5 minutes. Mentally on task and back is feeling great.

    Concentric work.
    Sled rows +140x10x5 up the hill
    Backwards sled drags x3 down the hill Nice quad burn.

    here is the third set of deadlifts to demonstrate how things were going.
    DSCN7669 on Vimeo
    Here is the 3rd set.
    Last edited by Bryan Dobson; 08-23-2016 at 08:27 AM.

  10. #1120
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    starting strength coach development program
    Wednesday 24 May 2016
    Bwt 220.4
    HRV go ahead and train intensley

    Standard shoulder protocol and barbell warmup..

    Bench press comp pause, 45x10,95x5,135x3,185x1,205x1,225x1
    245x2x3 easier than last time,( I have to stick to the plan and give it a chance)

    Light squat
    135x5,225x3,325x1,390x2x5 pretty easy and fast.

    Bench overload 335x3 sets of lock outs(6") from pins and 10 second holds.

    Concentric pin press from eyeballs
    135x1,185x3x5
    That's probably enough.pin work.
    Last edited by Bryan Dobson; 08-25-2016 at 08:35 AM.

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