Bryan's journal

[Bryan Dobson]

Wednesday 13 September 2017
On the tail end of the cold and this week just timed we'll for that.

Press
45x10x2,95x5,115x3,135x1,155x1
165x5

Rdl 45x10x2
3-0-3 tempo deadlift
135x5,225x3,315x1
380x5 that may have been therepuetic

Dips bwx10, vest+32x6


Tempo deadlift video.
DSCN8970 on Vimeo

[Bryan Dobson]

Friday 15 September 2017
Bwt 222.4. Having a cold over the weekend and recovering all week cost some appetite.

Last day of deload.

Squat low bar with belt and sleeves
45x10x3,135x5,225x3,315x1. Add belt and sleeves
365x5,405x1
460x1
405x5

Ngbp
45x10,135x5,185x5,205x5,225x5@7

Supine bw rows x15x3sets

All set up for another three weeks of building.

[Bryan Dobson]

Monday 18 September 2017
Bwt 224.2

Paused bench press
45x10x3,135x5,185x3,205x1,225x1,245x1
262.5x1@8 all in 10 minute Wu window
225x8 pr
225x6
225x6
225x6 3 minute rests.

Paused deadlift
135x5,225x3,315x1
380x5x3

3-1-3 tempo chin-ups x4x3

Split squats or non alternating lunges whatever doing unilateral leg work And taking out curls in this accessory slot for this period. See if the extra work helps-squats as much as the curl slots has helped filled out my shirt sleeves.
45x5ea, 135x5x2

Banded tri pushdowns. Myo reps two bands
20+5+5+3
12+3+3+3+1.5. This is like 9 sets, just the good reps without all the bore.

All in 1:15

[Bryan Dobson]

Bench 8rep pr@9
DSCN8979 on Vimeo

Last set of paused deadlift posture check
DSCN8985 on Vimeo

[Bryan Dobson]

Wednesday 20 2017
Bwt 226.2

Press 45x10x3,95x5,115x3,135x1
160x6x3

Front squat 45x5,3,135x3,225x1
275x3x3
Keep at these until they stall. 9 weeks so far and keep tolerating a little bit more volume and weight in their due increments.

Dips
Bw x5
Add vest with 32# added 6,6,4 that's how three minute rest periods go. Those first few reps below parrellel are always done with trepidation until I prove to myself nothing bad is going to happen.

Those split squats Monday gave me some serious quad feels, just 135..

[Bryan Dobson]

Dips
DSCN8993 on Vimeo

[Bryan Dobson]

Friday 22 September 2017
Bwt 227.2

RDLS barx10x2

Deadlift 135x5,225x3,315x1,405x1,460x1
520x1@8
450x8
450x5
450x5
450x5
Adjusted to lower rep range for my downsets..my work has been greedy with me this week inflicting more stress than normal.

Cgbp
45x10x2,135x5,185x3,205x1
225x5x3

That's it may do some extra work later.

520x1
DSCN8995 on Vimeo

450x8
DSCN8996 on Vimeo

450x5
DSCN8997 on Vimeo

[Bryan Dobson]

Monday 25 September 2017
Bwt 226.2

Bench press comp pause
45x10x2,135x5,185x3,205x1,225x1,245x1
265x1
240x6
240x4
240x4
240x4
3 minute rests

High bar squat
335x5x4sets

Chin-ups 4sets@8-9 working on the bottom and rehabbing that too long to heal insertion strain.

Tricep push downs myo reps
22+5+5+5+3. 1 minute rest then
9+2+2+2+2+1. Yay that always feels weird

[Bryan Dobson]

Tuesday 26 September 2017

Supersetted these two movements set for set easy pace took 25minutes

Press 45x10,96x5,115x3,135x1
170x4x2

3-0-3 tempo deadlift 45x10,135x5,225x3,315x1
380x5x2

Frequency (mps) or warmup volume? What's the real reason for the additional benefit I wonder.as I spend more time loading bars and warming up..

[Bryan Dobson]

Wednesday 27sept 2017
Bwt 226.4

Press
45x10x3,95x5,115x3,135x1,155x1,175x1
190x1
170x4x2

Rdl
135x5,225x5,315x5
380x5x2

Dips
32#vest x5x4sets

Seated dumbell curls simultaneous myo-reps
2 rounds 12+4+4+2 then 8 +2+2+1. 3 breaths between mini sets 1.5 minutes between the big sets