Bryan's journal

[Bryan Dobson]

26 Aug 2016 Friday
Bwt 219. Something to little. Got busy and missed meal 3 of 4 yesterday..
HRV go ahead and train intensley

Standard shoulder protocol, bbl warmup

Deadlift 135x5,225x3,315x1,405x1,435x1
467.5x3x3 Meh. About @8 today. Was fussing around with grip, thumbs are not fresh, going to have to drop the bravado on volume day and go to straps earlier. Next jump is 30 pounds.

Concentric only pull-ups 40 of them.

[Bryan Dobson]

29 August 2016
Bwt 220.8
HRV go ahead and train intensley

Session 1.
Light bench good pause and fast concentric 2 minutes rest
45x10,95x5,135x3,185x1,200x1
218x2x5

Session 2
Shoulder protocol and bbl warmup.

Squat competition
45x10,135x5,225x3,315x1,405x1
437.5x3x3 @8,9,9.5. Whoop! Found my heavy groove again!

Squat overload walkout and 10 second static holds
575x3. 1st set felt like 450, not only did it not feel heavy I felt like squatting this was not out of the question. The second two sets reality set in. Serious overload weight, gotta pay attention on every un racking at any weight.

Concentric volume and conditioning
Butcher sled plus 140 High bars up the hill low bar down the hill 4 times each. 1min rest.

[Bryan Dobson]

So here are the squat work sets. They did not feel as aweful as 435x2x3 10 days ago. They actually felt much better. Remembering that Slowing reps does not mean super close to failure.

1st set
DSCN7689 on Vimeo

2nd
DSCN7690 on Vimeo

3rd
DSCN7691 on Vimeo

[Walter Palmer]

Nice. Did you imagine you would be back this quickly? Pretty amazing progress

[Bryan Dobson]

Nice. Did you imagine you would be back this quickly? Pretty amazing progress

Tbh I have had to practice a lot of restraint and patience. You always want things faster, but I had to go through the process to get back to where I am.
My shoulder injury was one thing for pressing movements but post surgery it took a long time to be able to bear a decent weight in the low bar position to squat. Pressure on the spine of the scapula would irritate the repaired shoulder. I had to spend a lot of time in high bar land while I allowed things to heal up and tissue to be ready to load.
I tried power cleaning too soon and had to give it up as the shoulder continued to stabilize. Maybe after this meet I will see if it is ready.
My bench is lagging. But I am not to worried, it will continue to improve With more time and work, meet prep is too late to do much for it.
I purposely chose a program with benching only every 5 days on purpose. This has kept my shoulders happier and allowed more loading on the squat and especially the deadlift.

For now I have one more volume deadlift session on Thursday before I taper off all assistance and then I have some admittedly intimidating weights scheduled to train with that I have to be smart about. 25 days to go.

[Bryan Dobson]

Thursday 1 sept 2016
Bwt 219.8
HRV go head

Stndrd shoulder to and bbl Wu

Deadlift
135x5,225x3,315x1,365x1
420x5x5@7or 8 who knows with deadlift, not hard but not easy, solid volume.
Oh, first set hooked all the others straps. Trying to save some thumb skin for Saturday.

Concentric sumo sand bag lock outs 3x5 not heavy, not hard on purposes, only 1 day off before I deadlift heavy. Crazy but probably all mental.
It appears transition is over and the rest of this will be sport form , heavy ass competition lifting setting PRs with some light days mixed in. No more assistance work other than prehab stuff to stay healthy.

[Bryan Dobson]

Saturday 3 sept 16
Bwt 219
HRV go ahead

Comp pause Bench press 45x10,95x5,135x3,185x1,225x1,242.1z1
261x1 (f same one rep)
250x2x3
Again I will have some learnings to share after the meet.

Session 2
Squat (light)
45x10,135x5,225x3,315x1
391x2x5

Deadlift first time in flats at least for a year.
225x1,315x1,405x1
497.5x2x3 rep pr! Sets across PR! Less than 48 hours after, 5x5 @420 for volume this is a huge mental breakthrough. Tired at the end of a meet? Hot sweaty, already did a lot, sore? So what!

Bench overload (Wu comp bench 135x5,185x3,225x1)
335x3

[Bryan Dobson]

Videos of first and last set of deadlifts
1st
DSCN7719 on Vimeo

3rd
DSCN7721 on Vimeo

[bustermonkey2]

Saturday 3 sept 16
Deadlift
497.5x2x3 rep pr! Sets across PR!

This is really nice work. Congrats!

[Bryan Dobson]

This is really nice work. Congrats!

Thank you. I have A bit more hard work to do before the meet.