Bryan's journal

[Bryan Dobson]

8 August 2014 Friday funday

At lunch at work
standing dumbell presses
20x10,50x5,60x2
70x5@10 ( a bit different than the barbell. )

After work

2ct pause squat no belt no knee sleeves 45x10,135x5,185x3,225x2
275x4@7
295x4@8
315x4@8.5 Undershot a little today https://www.youtube.com/watch?v=9kKZ...ature=youtu.be
305x4@8.5 https://www.youtube.com/watch?v=GaC4...ature=youtu.be

Narrow grip (thumb on smooth) bench press 45x15,135x5
185x7@7.5
195x7@8
205x7@8
215x7@9
210x7@9.5

Power clean
135x3
155x3
175x3
195x3
I like the extra pulling volume , weighing the risk to benefit for me on these however.

Bodyweight plus 20# chain rows
3x12

[Bryan Dobson]

Saturday conditioning

Pulled my 29" hard tail mtbike off the wall put on my clip shoes,and helmet for the first time in a long time( over a year...) ( I broke my cheap bike). and found a nice hill.

7 hill sprints. Legs pumped up nicely.

Clipping in after such a long absence was a little awkward. I call this my concussion bike for a reason.

[Bryan Dobson]

Monday 11 August 2014
Medium stress week
Trac says train as normal

Squat , no sleeves, no belt
45x10,135x5,225x3,315x1
345x4@7.5
385x4@9- https://www.youtube.com/watch?v=Egr_...ature=youtu.be
375x4@9 https://www.youtube.com/watch?v=huMc...ature=youtu.be
365x4@9.5 https://www.youtube.com/watch?v=mDKo...ature=youtu.be
Next week I get to add a belt and sleeves.

Bench operation fix it put on a singlet to catch my cheats( I changed my set up and benched wider grip Ring finger on the ring which changed my mechanics a little took a few sets to get figure out the groove.. . The set up seems better. ) 45x10,135x5,185x2,205x1,225x1
235x4@8.5 4th rep was a scratch..i tuned up my set up after.https://www.youtube.com/watch?v=zAzZ...ature=youtu.be
240x4@9.5 this set was better https://www.youtube.com/watch?v=o0n1...ature=youtu.be
232.5x4@9 https://www.youtube.com/watch?v=yMvk...ature=youtu.be
227.5x4@9 https://www.youtube.com/watch?v=mzSJ...ature=youtu.be

I need to be patient and adjust to this but the setup, it keeps my but down, the wider grip forces me lower on my chest too wich may be to my advantage once I adjust .


Lever rows
225 on bar 3x7

TKE 3x10

[Bryan Dobson]

Wednesday 8/13/14

TRAC says continue training as normal

Squat just warmup 45x10,135x5,225x3,315x1

Pin bench 45x10,135x5,185x2,205x1
225x5@8
235x5@9- getting some momentum on pressing movements.
225x5@8
225x5@9

Deadlift no belt. 225x4,315x2,
385x4@8
415x4@8.5. Felt better than expected/ undershot
395x4@8. Stop.
I am approaching volume increases conservatively with the deadlift off the floor. My priority is getting good deadlifts off the floor every week of this cycle. Last cycle I overworked my back and due to missed reps due to fatigue and pain I got less overall reps in the cycle than I should have. I felt good about getting the solid pulls in today , I mayallow another set for high stress weeks. I am also just doing deadlifts off the floor and not over/under loading the movement( other than belt less and belted variations and going to flat shoes at the end) Just deadlifts, not missing reps I want some momentum here.

Bbl vurls 3x12
TKE 3x10

[Lakshmi Meadows]

I am approaching volume increases conservatively with the deadlift off the floor. My priority is getting good deadlifts off the floor every week of this cycle. Last cycle I overworked my back and due to missed reps due to fatigue and pain I got less overall reps in the cycle than I should have. I felt good about getting the solid pulls in today , I mayallow another set for high stress weeks. I am also just doing deadlifts off the floor and not over/under loading the movement( other than belt less and belted variations and going to flat shoes at the end) Just deadlifts, not missing reps I want some momentum here.

Good plan here, I also really love to just put in the work off the floor...I haven't had a chance to go back to see how your bench set up is going. I'll check it out.
Keep it up Bryan!

[Bryan Dobson]

Forgot to post my worksets(mostly for my benefit if I need to look back in the future)
Pin Bench
http://youtu.be/CKBg_2SWVqg
http://youtu.be/XoqTYFKaYYk
http://youtu.be/buu5HAmsmkU
http://youtu.be/buu5HAmsmkU

Deadlift no belt
http://youtu.be/E8EgjCfZDvc
http://youtu.be/rJsnBfVakk8
http://youtu.be/Ib7e0jWBncU


Today's TRAC,
You are recovering much better than expected. Add 2 extra sets to each movement or 3% fatigue to your planned training.

To bad I am not training today. Apparently I am adjusting to the workload ramp up.

[elVarouza]

Benching is looking pretty good! Any butt movement, which you've already noticed on a couple reps, is pretty small and shouldn't be too hard to get rid of.

[Bryan Dobson]

Thanks Dan

Today at mandrills gym in Santa Fe

2 ct pause squat no belt or sleeves
335x5@9
325x5@9
315x5@9

Press
165x5@9
155x5@8
155x5@9

Ngbp worked up to 185x7.
Had to stop errands to run

That ends medium stress week, high stress next week

Tht

[Oldman]

Lifts are looking good, Bryan! Hey, another question: do you have a certain number of reps you're aiming for in your volume, or do you just play it by ear when you hit your RPEs and fatigue percents?

[Bryan Dobson]

OM ,

Other than the deadlift I run to a designated time limit or fatigue whichever comes first. . Time limit is 20 minutes from first workset( not top set) for low and medium stress weeks and 25 minutes for high stress. I am holding back my deadlift this cycle with 2-3-4 sets respective of low/med/high for this cycle to see if this helps me get all my reps as my work capacity and recovery struggle with the deadlift. This is a reason I started belt less as well as it is holding back intensity the first two weeks and allowing my body to be prepared for high stress weeks.