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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.Originally Posted by Walter Palmer
Actual meet prep training cycle starts on Christmas Day, going in healthy is the priority.
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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.
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power clean and press
DSCN8011 on Vimeo
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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.
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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.
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pause squat
DSCN8016 on Vimeo
pin bench
DSCN8020 on Vimeo
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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.
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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!
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Top set of bench
DSCN8026 on Vimeo
Last set of squat.
DSCN8032 on Vimeo
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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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