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Thread: Bryan's journal

  1. #1351
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Friday 31 March 2017
    Bwt am 227

    2ct pause Wide grip bench press( for me) ring finger on ring.
    45x10,95x5,135x3,185x1
    205x5x4sets @6-7 not hard but effective range.
    Dropped some RPE and just went for sets, much better execution and more volume.

    2ct pause squat , no belt , no sleeves
    45x10,135x5,225x3,315x1. For once I also pause all the warmup sets..pretty warm.
    340x3x5sets
    It's time to fix the knee slide that I have been tolerating to lift heavy weights in meet prep. I Worked on sticking them over, where they go anyway, and holding them out there. This is going to take consistent work to correct but I see potential kilos from it so I am motivated to get it right. Pause and tempo work is great for relearning the proper groove. May experiment with different shoes for optimal knee position, not sure yet, I may be using the right ones.

    Neutral grip ring pull-ups 4 sets of 6
    Last edited by Bryan Dobson; 03-31-2017 at 06:25 PM.

  2. #1352
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    Last sets so far this week

    Comp Pause Bench
    DSCN8365 on Vimeo


    Squat Monday
    DSCN8369 on Vimeo

    CAT Bench Wednesday
    DSCN8371 on Vimeo

    Deadlifts Wednesday
    DSCN8377 on Vimeo

    Wide grip 2 ct bench Friday
    DSCN8381 on Vimeo



    Pause squat Friday
    https://vimeo.com/211036650

  3. #1353
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    Saturday April 1 2017
    Bwt 228
    HRV trends say I am coping well with training.

    Press
    45x10,@5x5,135x3
    145x6x4sets

    Tempo deadlifts 3-0-3 no belt
    225x3,315x2
    365x3x3 this is mental! Need to program them more just for the discipline required.

    RDL tng off 3" blocks
    315x5, 315x8 for some less mentally intensive volume.

    Arm Superset
    Rolling tricep extensions
    Hammer curl 5x10 each

    That's it for the week!

  4. #1354
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    Random programming thought, just skip anything between 81-85% of 1rm, A departure.

  5. #1355
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    Week 1 review of tonnage >70%
    Monday
    Bench -4195
    Squat-6982

    Wednesday
    Bench 3520
    Deadlift-9750

    Friday
    Bench 4100
    Squat 5100

    Saturday
    Press-3480
    Pulling -7380

    Week total tonnage at working weights
    Pressing-15295
    Squatting 12,082
    Pulling. 17130

  6. #1356
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    Week 2
    Monday 3 April 2017
    Bwt 228 oink.

    Bench comp pause
    45x10,95x5,135x3,185x1,
    205x1,242.5x1
    220x5x2
    210x5x2 decided to take some weight off for the sake of form and keeping the RPE in the crisp range.

    Supersetted 10x10 band pull apart.

    Squats 45x10,135x5,225x3,315x1 add belt and training sleeves.
    365x1,420x1
    365x5,4,4,4,3
    In this case I decided to drop a rep and add a set to get to this weeks planned 20 working reps. Technical improvements and incremental volume first. ( the hard part is I could blast away 8-10 reps at a time but I would then reenforce a few bad habits to get there)

    Chin-ups 7,6,6
    Last edited by Bryan Dobson; 04-03-2017 at 06:25 PM.

  7. #1357
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    Wednesday 5 April
    Bwt 228

    CAT bench tng 45x10,95x5,135x3,185x1,
    205x4,4,3,3,3


    Deadlift no belt, heeled shoes.
    225x5,315x2 365x1
    415x5x5
    Mostly crisp, kinda boring .

    Pump circuit 3times
    Alternating from front tom laterslmshoulder raises 10#x10each
    Pushdownsx20
    Bbl curlx20

    Finished with some freshness left.
    Last edited by Bryan Dobson; 04-06-2017 at 10:44 AM.

  8. #1358
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    Friday April7 2017
    Bwt 229
    Hrv a go

    Bench wider grip 2 count pause
    45x?95x5,135x3,185x1
    205x6,6,5

    Squat
    45x10,135x5,225x3,315x1
    340x6,6,5

    Neutral grip ring pull-ups
    Bw 4x7

    Weight vest push ups
    +35#. 3x10

    Done and again wanting more, it's nice that adaption is still possible.
    Press and pull Tommorow.

  9. #1359
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    Quote Originally Posted by Bryanccfshr View Post
    Friday April7 2017
    Bwt 229
    Hrv a go

    Bench wider grip 2 count pause
    45x?95x5,135x3,185x1
    205x6,6,5

    Squat
    45x10,135x5,225x3,315x1
    340x6,6,5

    Neutral grip ring pull-ups
    Bw 4x7

    Weight vest push ups
    +35#. 3x10

    Done and again wanting more, it's nice that adaption is still possible.
    Press and pull Tommorow.
    Every day, a little older, a little stronger, a little smarter....

  10. #1360
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    starting strength coach development program
    Good job at the meet Bryan! Sorry I'm getting caught up just now. Did you wear those yellowjacket sleeves? Did you like them? Do you remember who the national judge/bencher was?

    Sucks you had to sleep with St Patty's day commotion ha. It was nuts here in Boulder as you can imagine. Got lunch around noon and all the college kids were already drunk.

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