Bryan's journal

[Bryan Dobson]

Monday 29 May 2017
Bwt 221.8
HRV a go

Squat low bar light sleeves light belt
45x10,135x5,225x3,315x1
395x4x5

High bar squat
315x8,275x8,225x8 strict 3 min rest.

Bench step ups +80x8x3 sets each leg.
Short 1 minute rests, weight vest and dumbell combo for load. Worked on not bouncing to start each rep letting the trail foot settle flat and use the forward leg to start the movement.

Leg raises 3x15 from the bench. I contracted a few ab cramps.
Standing calf raises.95x30x3 maybe these will keep my ankles mobile.

[Bryan Dobson]

Last set of volume low bar
DSCN8635 on Vimeo

First awkward set of high bar.
DSCN8636 on Vimeo

[Bryan Dobson]

Wednesday 31 May 2017
Bwt 223 something. ( I blame Monday squat volume for water and nutrient retention or something, probably in conjunction with temporary surplus)

Benchpress comp pause 45x10,95x5,135x3,18x1,205x1
225x4x5

Back offs tng
195x10 2-3 minutes between sets
185x10
175x8

Feet up incline weight vest push ups between boards
+35-40 x8x3sets

Barbell curls strict
100x6x3
90x6x3
RP 65x11+6+3

[Bryan Dobson]

Friday 2 June 2017
HRV it may be a good idea to limit intensity( dummy didn't listen)
Bwt 222.8

Squat 45x10,135x5,225x3,315x1
345x5x3 groin is tender sore all sets were tentative.

Deadlift 225x3,315x1,405x1,495x1
Supposed to do 95%x2
545xF
I should have watched my speed at 495 and just doubled that today I don't like failing in training it's counterproductive., fatigue from Monday has my max down 25-35 pounds.

SLDL 2" deficit 225x5x3
That's enough sucking today.
I need to autoregulate my own daily max from now on.

[bustermonkey2]

You've been cutting weight since April, right? Is that possible that's affecting your lifts? For me I can cut weight without losing strength for several weeks without much noticeable strength loss and then all of a sudden after about 6-8 weeks my lifts suffer. On the other hand, maybe it's just an isolated single workout deal and you'll be fine on the next session.

[Bryan Dobson]

You've been cutting weight since April, right? Is that possible that's affecting your lifts? For me I can cut weight without losing strength for several weeks without much noticeable strength loss and then all of a sudden after about 6-8 weeks my lifts suffer. On the other hand, maybe it's just an isolated single workout deal and you'll be fine on the next session.

Slowly been cutting. I also have been training more of a split style the past three weeks( Andy Bakers group) than the higher frequency style I was doing. I wasn't ready to pull a true 95% today and I should have known by the way I felt. 495 was solid but my speed off the floor was suffering from leg fatigue. A smarter me would have just doubled 495 and called it good for the day.
A lot of other things going on that are different with this but I am trying to be compliant for a while and see if the novel stresses have a positive effect,developmentally.
I am also thinking of going back on a mild surplus or not actively trying to cut, for a while as 8 or more weeks is probably long enough.

[Bryan Dobson]

Monday 5 June 2017
HRV a go
Bwt 225.8 added enough carbs and loaded water this weekend I was having some fatigue cramps and was in a mission.

Press 45x10,135x3,155x2,175x1
200x1x6
Not as smart as I would like but I got them all.

Floor press
235x3,240x3x2 est 1rm up 12 pounds lol @ adaption
215x6
195x8

Seated tempo dumbell presses 35's x10x5
Super with lateral raises 10s x10x5
Used tempo and short rests periods to keep efforts within 1-2 rep of failure making up the inability to load an appropriate weight with my Olympic dumbells due to a shortage of 5s and more 2.5.

LTE straight barbell 55x10x5

Garage was 90-92 today. The extra pump work was fun.

Last set of press @200
DSCN8667 on Vimeo

Floor press first back off set @215
DSCN8671 on Vimeo

A good start to the week.

[Bryan Dobson]

Wednesday June 7 2017
Bwt224
Hrv good

Hot 91 supposed to cool down some next week

Squat with belt and sleeves
45x10,135x5,225x3,315x1,405x1
470x1
470x1
470xf was focusing on a technical aspect, came out of the hole and hit my sticking point going too slow. Took some weight off since that probably sapped some strength.
455x1
455x1
455x1
455x1
I almost quit..twice. I thought about buy in, I thought about going to my comfortable space of submaximal training. I unloaded plates, I put plates back on and finished. By the last set I was getting more skillful
. I guesse we are lifting heavyweights to get better at lifting heavy weights.i

2" deficit deadlift no belt
405x5x3 hooked, actually therapeutic to do some reps.

Mountain bike hill sprints. Clipped in and did the real thing, I chose a steep gear and would climb seated until I stalled, repeatedly.
Last successful set of squats @470
DSCN8675 on Vimeo

Last set @455
DSCN8681 on Vimeo

Last set of deficit deadlifts
DSCN8684 on Vimeo

[Bryan Dobson]

Friday 9 June 2017
At 223 and some change
HRV a go

Ring pull-ups bw 10x5
S
Shoulder bugs me on these till I get warm.
Then it feels like it helps.

Dumbell rows 75x10x5

Bbl curls 55x15x3

[Bryan Dobson]

June 12 2017 Monday

Bench press competition pause.
45x10,95x5,135x3,185x1,225x1,245x1
265x2
240x3x6

Feet elevated push up( incline bench sub) weight vest between 2" boards for better depth.
+35x10,10,8
Added some reps since last time.when I get 3x10 I add weight.

Bent rows 135x10x5 light and strict, nursing a muscle tweek approximately where the left lat ties into my upper arm. Only hurts doing pull-ups or rows or performing a centers hike motion.

LTE dumbells 25sx15,12,11 1 min rest

Decent session, I admit to attempting a triple on the bench at 265 and failing the 3rd rep. I know better and still tried when rep two was a 9.5. Would have been nice to display progress. All of this extra assistance type of work has been a shock to my system.
I think specific and frequent training is easier to recover from but this is only the beginning of week 5 with this and it is an investment to build on into my next competitive cycle.