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Thread: Bryan's journal

  1. #1241
    Join Date
    Jul 2012
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    Fort Worth
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    4th set of deadlifts.
    DSCN8058 on Vimeo

    Portion control and alcohol removal cut has started to get 5 pounds under my weight class limit. Exception for the
    Last day of the year of course.
    Last edited by Bryan Dobson; 12-27-2016 at 08:04 PM.

  2. #1242
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    Day 6
    Friday 30 december 2016
    bwt 229
    hrv a go

    Bench CAT
    208x2x8@ nothing

    Squat with light training belt and knee sleeves.
    396x3x5sets @6

    Squat overload walk out and 8-10 second holds
    585x3

    Chinups/pullups
    12/2,9/2,10/2

    light benches
    DSCN8066 on Vimeo

    squat
    DSCN8071 on Vimeo

    static work
    DSCN8073 on Vimeo
    Last edited by Bryan Dobson; 12-30-2016 at 03:42 PM.

  3. #1243
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    Day 7
    31 December 2016
    Snow and sleet
    Bwt 229.2
    HRV go for it

    Prowler
    10 rounds high handles up hill low handles down hill.mostly with +90, one round with +180 but could not get enough grip on wet pavementwith my shoes while using low handles.

    17 minutes total including set up and put away.

  4. #1244
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    Day 9
    Monday January 2,2017
    Bwt 229.5
    HRV a go

    Shoulder health protocol

    Light Squats 45x10,135x5,225x5,315x5

    Deadlift with belt and shoes
    225x3,325x1,365x1
    413x5x5 4sets hooked last set strapped
    Nothing special, just volume deadlifts.

  5. #1245
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    Day 11
    January 4,2016

    Squat
    95x10 ,135x5,185x4,225x3,275x2,315x1
    375x2x6 using CAT. Tapering back to 5 sets next time, as I get better at applying The technique I need less reps


    Bench
    45x10,95x5,135x3,185x1
    223.9x4x5sets. Accelerating
    Last set
    DSCN8091 on Vimeo

    Bench overload, pin lock out and 10second holds
    335x3 sets

    Tricep band push down, myo reped it out 27 and a bunch of 4s
    Barbel curl same as above -15,3s

    I will have more time for assistance Friday.

    Have to watch cumulative effects from here on.
    Last edited by Bryan Dobson; 01-04-2017 at 08:37 PM.

  6. #1246
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    Day 13
    Friday 6 January 2016

    Shoulder protocol

    Deadlift 135x5,225x3,315x1,385x1
    438x4x5sets all hook grip 10 mm belt and shoes.

    Fluff and pump
    dumbell bench press moo reps 17,3,3,3,3,3,3,1 3 breath breaks.
    chin-ups 5,2,2,2,1,1 3 breaths Just nothing there after deadlifts
    Dumbell overhead press 24,3,3,3,3 3 breaths
    rolling tricep 12,3,1
    hammer curls 15-3-2



    set 1
    DSCN8092 on Vimeo
    set 2
    DSCN8093 on Vimeo

    set 5
    DSCN8096 on Vimeo
    Last edited by Bryan Dobson; 01-06-2017 at 06:59 PM.

  7. #1247
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    Nice work. The 5 sets are the tester, aren't they. As always, very disciplined.

  8. #1248
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    Quote Originally Posted by Walter Palmer View Post
    Nice work. The 5 sets are the tester, aren't they. As always, very disciplined.
    Thank you Walter. Starting to get in shape as the feeling of accumulation takes hold.
    It is a challenging loading method if you think about it too much, so I try to have some fun, and do the work when it's time to work with focus, and don't think too much about the next one.
    Between New Years eve and my birthday yesterday I haven't been able to lose much weight overall. Stuck at 230 am bodyweight. in class just not used to being this tight.

  9. #1249
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    Day 16
    Monday 9 January 2017
    Bwt 229.8
    HRV go for it "coping well"

    Bench press
    45x5,95x5,135x3,185x1
    212.5x2x5 sets CAT concentration on getting shoulders way back and tight.
    Last set
    DSCN8101 on Vimeo

    Squat ( light belt and sleeves)
    135x5,225x3,315x1,365x1
    401x4x5 sets weeeeee
    DSCN8107 on Vimeo


    Squat overload walkouts and 10 second static hold..
    585x3sets yay. These sucked today.

    Dumbells bench press pauses feet up 5x10
    Dumbells rows 3x10. Just a little easy volume for the upper body.and then I realized two hours had elapsed and turn d the lights out and came inside.
    Last edited by Bryan Dobson; 01-09-2017 at 07:50 PM.

  10. #1250
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    Fort Worth
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    starting strength coach development program
    Day 19
    Thursday 12 January 2017
    Bwt 227


    Deadlift
    135x5,225x3,315x1,365x1
    416x5x5 sets 1&2 hooked, last 3?sets strapped.
    39 minutes from warmup to finish. It took 10 minutes to get through warmup sets so all work sets in 29 just in a hurry for lunch.


    Assistance later.

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