Bryan's journal Bryan's journal - Page 123

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  1. #1221
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by Walter Palmer View Post
    Welcome back. Looked like you had a great week. I'm guessing you will be ramped right back up in two weeks.
    It was a two week cruise, 17 days off from the barbell! 20 since my last squat or bench. I actually feel pretty fresh and healthy, shoulders back and knees are happy. I just gotta be safe and ease into the workload and not actually accumulate much fatigue until the next cycle starts, if I overdue volume before I need to I will not be able to complete all the work planned when it needs to be done, so a little discipline will be needed to train but not push too hard the next twelve days.
    Actual meet prep training cycle starts on Christmas Day, going in healthy is the priority.

  2. #1222
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    Tuesday 13 December
    Bwt 230.2

    Shoulder protocol and barbell warmup

    Deadlift sqt shoes no belt
    225x5,315x5,405x5
    455x1x5 emom Just work hardening pretty easy.

    Powerclean 135x3
    155x3 pressx5
    185x1c,1px3
    Powerclean were fast and easy as were presses. Used a wider clean grip and this gets the bar far enough above my knees for the fast pull to feel right. I will be using this as my assistance in accumulation block.
    Last edited by Bryan Dobson; 12-13-2016 at 05:24 PM.

  3. #1223
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    power clean and press

  4. #1224
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    Two years ago today a gym pr
    DSCN4571 - YouTube

    I do think it's time to go ahead and blow by this in competition. My form is much better now and the shoulder injury is resolved. Time to take some risks.
    Last edited by Bryan Dobson; 12-14-2016 at 11:24 AM.

  5. #1225
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    Thursday 15 December 2016
    Bwt 229.6
    HRV go for it


    Just a light day with a little more work than last time.
    Shoulder protocol

    Squat low bar no belt or sleeves ( quite focus on form day)
    45x10,135x5,225x5,315x3 paused
    Paused work 345x4x2
    Back off and rebound 335x6

    Pin bench 1" off chest 45x10,95x5,135x3,185x1
    210x4x3

    Pull-ups 5x5
    And recovery and mobility stretching.

    Body is responding like you would expect after a layoff, strength is on point, fatigue quickly though.

  6. #1226
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    pause squat


    pin bench

  7. #1227
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    Friday December 16 , 2016
    HRV go for it
    Bwt 229.0. Trending back down nicely with bloating in the belly from travel food and drink dissipating. I just want to stay in good composition and extra size in the belly just doesn't feel comfortable. When I can be 231 without bloat, that will be nice.

    Light day just hitting for some frequency and work tolerance again. No grinding no desired fatigue..

    Some barbell Olympic warmups( jerks snatches etc..) then
    Powerclean set,then a powerclean and press set
    135x3,135x1+3
    155x3,155x1+3
    165x3,165x1+3x3sets

    Fluff
    JM press
    135x12,3,3,3,2. Myo reps 5 breath rest,


    Bbl curl
    12,3,3,3,3,2 myo 5 breath rest.
    33 minutes, short and fun.

    9 days to go on plan.
    Last edited by Bryan Dobson; 12-16-2016 at 02:33 PM.

  8. #1228
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    Monday December 19 2016
    Bwt unmeasured
    HRV go for it

    Add a little more work.

    Bench press no belt or wraps
    45x10,95x5,135x3,185x1

    All work sets in 20 minute window(nominal weight)
    205x6,225x6,240x6,225x6,225x6 time
    I liked


    Squat with rehband sleeves and 10 mm training belt.
    135x5,225x5,315x1

    20 minute workset window
    365x6,385x6,405x6,385x6 time
    Easier than expected ( still fresh, and not carrying over fatigue probably explains the lower Rpe and higher rep speed)undershot top weight a bit. But still building back up work tolerance with out annihilating myself as the primary goal.
    I need to slow down my sets with a new breath on each squat and focus on competition form and convincing completion each time.I was getting as many as 3 reps a breath, ok on the bench but no point on the squat, I am rushing too much, just because the weight goes up fast doesnt mean I have to rush right back down. Reset 1st rep every rep.


    Chin-ups
    5x10

    Homemade lasagna next!

  9. #1229
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    Top set of bench


    Last set of squat.

  10. #1230
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    starting strength coach development program
    Thursday 22 December 2016
    Bwt 231
    HRV go for it.

    Wu bar shoulder presses

    Light squat to loosen up no belt
    45x10,135x5 225x5,315x5

    Deadlift no belt
    135x5,225x3,315x1,405x1
    455x5@6-7. Very easy
    405x1,315x1

    Powerclean and press no belt.
    135x1+5
    155x1+3
    185x1+5! Yay 5 press reps at 185

    135x5+5x2sets from the floor each rep.

    Rolling dumbells triceps from the floor
    Myo reps 5 breaths. 20,5,5,5,5,3

    That's it for reconditioning/ preparation. Training block starts Christmas day. I am Going to do the Fred Hatfield 80 day again with a couple of personal tweaks on assistance and work volume based on my previous experience and response with it.

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