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10-22-2017, 01:39 PM
#1541
Sunday 22 October 2017
225.8
Wu
Overhead squat 45x10 wow abductor doesn't like zercher with bar 45x10x4 loosened up
Comp pause bench press
45x10x3, 135x5,185x3,205x1,225x1,250x1
275x1
250x5 est 290
250x3
250x3
250x3
250x3
I suck so bad at this movement that any improvement is rewarding.
The extra bro arm work and extra pressing assistance helps..I just need a lot extra to respond for this lift.meaning a high time investment for the total contribution.
RDLS
225x5,315x3
385x5x4 sets
Dumbell rolling triceps
35s x10x4 sets
Last edited by Bryan Dobson; 10-22-2017 at 01:43 PM.
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10-22-2017, 02:37 PM
#1542
Bench
275x1 old meet pr
YouTube
250x5
YouTube
Last set of 4 down sets
YouTube
Rdl set 3@385
YouTube
Last set of rdl
YouTube
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10-22-2017, 07:39 PM
#1543
Last edited by Bryan Dobson; 10-22-2017 at 08:28 PM.
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10-24-2017, 01:04 PM
#1544
Tuesday 24 October 2017
Bwt 225.6
Press
45x10x3,95x5,135x3,155x3
195x1
180x3x4sets
Front squats
45x3x3
135x3,225x3
280x3x4sets
Dips plus weight vest x6x4 reps
Excuse the shirt it was free with whey
Press 195x1
Front squats
A set of the dips to make sure I was going deep enough
I need to work on combining videos
Last edited by Bryan Dobson; 10-24-2017 at 01:08 PM.
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10-26-2017, 04:51 PM
#1545
Thursday 26 October 2017
Bwt 226
Deadlift
135x5,225x3,315x1,405x1
470x1
535x1
500x5
500x2x3sets
Hell yeah est 1rm 585
POR wide grip paused bench 45x10x2,135x5,185x3,205x1
227.5x6x2
227.5x5x2
Accessory workmdone continuously
Side lateral raises 35x10x2, 25sx10
Reverse curls bar x6x3
Regular curls bar x6x3
Today's deadlift work
470x1 last wu on Vimeo
Dl 535x1 on Vimeo
A benchmark pr
Dl 500x5 on Vimeo
500x2 on Vimeo
500x2 on Vimeo
https://vimeo.com/240075660
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10-29-2017, 02:07 PM
#1546
Sunday 29 October 2017
Bwt 224.8
Competition bench
45x10x3,135x5,185x3,205x1,225x1,245x1
270x2 failed third rep attempt.est 1 rm downx5pounds today
265x1x4 this was the right weight for today..fatigue not accounted for.
Pin squats 45x8,135x5,225x3,295x1
340x5x5 with belt..
Chin-ups bwx29
A little fatigued today.sinuses are also draining but the fail on the bench is my fault for pushing for a bigger PR while a pr with 5 less pounds was there.ego fail.
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10-31-2017, 06:14 PM
#1547
Tuesday October 31
Press
175x3
182.5x3
185x3
175x3
175x3
Paused deadlift
385x5x3
365x5x2
Made a bargain with myself to drop the load if I finished five sets. Just mentally done lately.
Dips plus vest x6x4 and 4x1 just done
This is the the 12th loading week where I have been going for rep maxes on the bench and either the squat or deadlift every week. I have done a couple of deloads but I feel I a, about done mentally and physically with this training evolution.
I am ready to go more submaximal for a while and build some capacity back up. Setting these benchmarks has been informational and for a while was fun. But I feel I have been giving up too much volume lately. Time to start building that after my nov-December vacation. Maybe the travel and lack of real training facilities will reenergize me.
Last edited by Bryan Dobson; 11-01-2017 at 07:53 PM.
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11-02-2017, 06:03 PM
#1548
So my vacation is on and I plan on enjoying it and not stressing much about training or the lack of facilities.
My Plan is Dropping frequency as I go into sport form I will be training all three lifts in 1 day but infrequently as I do when I up intensity and drop assistance to dissipate fatigue.
I will then do Do a test day then do a restoration block the week leading up to and through vacation( do things I don’t do often)
Then I can start another training year In December with a little less intensity and more volume.
Rest days like today I take a leisurely 20 minute mile walk through the hills of my neighborhood. It’s GPP
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11-02-2017, 07:09 PM
#1549
Enjoy your break Bryan. A little time off for some recuperation will do you good! I took a couple weeks in the summer and it made a big difference for me allowing some injuries to heal, fatigue to dissipate, and even the mental break part of it.
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11-05-2017, 03:34 PM
#1550
Sunday 5 November 2017
Bw 224
I had a taper and sport block set up to test on thanksgiving, I decided I didn’t want to taper that long for a garage test and tested today . I can get more real training in for the loss in some test numbers, a worthy trade off. All I did was take Thursday’s session completely off in preparation for this test. Felt pretty good until deadlift where residual fatigue became apparent.
Competition squat in sleeves and belt
45x10x3,135x5.225x3,315x1 add belt and sleeves 405x1
455x1 easy opener
485x1last meets pr
505x1 +20#. All time pr at a bw 8pounds lighter than when I hit 500 three years ago before I required shoulder surgery.
Bench
265x1
275x1 matched last meet pr
285x1 +10#pr since surgery.
Kept it conservative since I overextended my shoulder doing dips on Tuesday and have been nursing it. I will take the progress shown.
Deadlift
545x1
565xf
565xf
-10#
My deadlift really benefits from a taper to show the full potential, I rack up a lot of fatigue and it takes a lot of effort and time to get to peak form after a long loading block. If I took the time to do a taper I estimate I am around 575-585 but without a meet I can’t justify the training time.
So even with the deadlift not being ready for a pr today I am up 20 pounds on the total to 1335 or 605.5kg.
Having the bench and squat moving is nice.
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