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Thread: Bryan's journal

  1. #1511
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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

  2. #1512
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    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.

  3. #1513
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    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

  4. #1514
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    Bench 8rep pr@9
    DSCN8979 on Vimeo

    Last set of paused deadlift posture check
    DSCN8985 on Vimeo

  5. #1515
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    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..
    Last edited by Bryan Dobson; 09-20-2017 at 06:02 PM.

  6. #1516
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  7. #1517
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    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

  8. #1518
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    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

  9. #1519
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    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..

  10. #1520
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    starting strength coach development program
    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

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