Bryan's journal

[Bryan Dobson]

It’s been 8 months since I uploaded a you tube video. Rough year.

Press 172.5x5
YouTube


Squat s
YouTube
YouTube

Top set
YouTube

[Bryan Dobson]

Wednesday 6february 2019

Press
75x5, 90x5,110x3
130x3,147.5x3, 165x5
172.5x3,180x2rebuild pr
157.5x5,157.5x5

Deadlift
190x5,237.5x5, 280x3
337.5x3,380x3,417.5x8(was supposed to be 427.5 mislead, oh well)
437.5x3,455x3
Pause deadlift 405x3

Dips 15,15,17
Curls 70x10x3

Didn’t have time for goodmornings and rows, they were low on my priority list and got dropped due to time.


Nice calm session, went perfect other than the deadlift misload. While I did my session, I thinkmmy work gym has better seriosnous than my at home gym. But both still have some silly bs going on that I am not used to having been in a garage gym for 5 straight years


Note,
1 day of training 2days off is my pattern at work.so I get an extra session in in two weeks compared to my home time, where I like 2xa week.
Progress is as fast as it would otherwise be with more work and frequency and I am not beating myself up so I will take it.
Bringing up the oh press is my priority so it gets trained every session.

[Bryan Dobson]

Saturday 9Feb 2019

Press
75x5,92.5x5,110x3,
120x3,137.5x3,155x8

Squat
180x5,225x5,267.5x3
312.5x3,357.5x3,402.5x5
370x5,370x5,315x3,315x3

Bench
135x3,152.5x3,
177.5x3,202.5x3,227.5x5
195x5,195x5

Paul Dickoh press barx10x3
Chins 3sets
Back raise 3x15
Rear lat raise 3x10 w 10s

Continuing to work back up to full strength. May have done a couple of unneccesary sets on squats. I was done after the second set of 5 at 370. All the lighter sets did was make me more tired than needed, silly.

[Bryan Dobson]

Thursday 14 February 2019

Press 75x5,92.5x5,110x3
130x5,147.5x5,165x6,180x2,155x5

Deadlift
190x5,237.5x5,285x3
307.5x5,355x5,402.5x5,455x5

SLDL
315x5x3

Dips with chain 10,12,12

Bbl rows
225x10x3

Curls, dumbbell rack hammers



Monday 18 February 2019

Press
75x5,92.5x5,110x3
137.5x5,155x3,175x5

Squat
180x5,225x5,267.5x5
Belted 290x5,335x5,380x6,405x3
Beltless290x5,290x5,290x5

Bench
135x5,152.5x5
165x5,190x5,190x5,215x6,190x5,190x8

Paul Dick oh press 47.5x10x3
Lat pull downs 3x10
GHR 3x15

Progress continues steady.

[Bryan Dobson]

Thursday 21 Feb 2019

Press
75x5,92.5x5,112.5x3
130x3,150x3,167.5x3,155x3,155x3,155x3,155x3

Deadlift
190x5,237.5x5,285x3
355x5,402.5x3, 450x6,425x6,425x6

Dips with chain 3x12

[Bryan Dobson]

Had a sinus infection, skipped 1 session

Training goes on

Wednesday 27 February 2019
Squat
180x5, 225x5,267.5x3
335x5,380x3,425x3

Bench
102.5,127.5x5,152.5x3
190x5,215x3, 235x3, 240x1

Friday 1March 2019
Press 75x5,92.5x5,112.5x3
120x5,140x5,157.5x7
140x5,120x5

Deadlift
192.5x5,240x5,287.5x3
335x3,382.5x3, 430x5
382.5x3,335x3

Pull-ups and triceps xtra stiuff tried dips but shoulder felt off so only did one set of that


Sunday 3 March 2019
Squat
180x5,225x5,270x3
315x3,360x3, 405x5
360x5,315x5

Bench
105x5,125x5,155x3
180x3,205x3, 230x7
205x7,180x10

Incline dB presses 3x10
Chin-ups 3 sets
Paul dick presses. 3x10

Showing strength progress and the belt another hole in, nothing to complain about.

Keeping simplicity but going from 2 to 3 times a week while I am at work for two weeks. At home I will cut frequency to 2x per week,and enjoy life things. Seems to be working

[Bryan Dobson]

Flu full on respiratory flu, fever, caugh laringitis. Basically two weeks off.

So start easy and build back up. Good news between diet and flu Bodyweight is down to 210

Monday March 18, 2019
Squat 45x5,135x5,225x5,315x5
Bench 45x10,135x5,185x5,205x5
Pull-ups 3x5

Wednesday March 20, 2019
Front squat barx5, 135x3, 185x3, 225x3
Press 45x5, 135x5, 145x5, 155x5x2
Deadlift 225x3,315x3,405x3,460x5

Friday March 22, 2019
Squat 45x10,135x5, 225x3,315x3, 365x3x3
Incline bench 45x10,135x5,145x5,155x5,165x5x3
Cable rows 3x10
Paul Dick triceps presses, 55x10x3

A simpler template for a while bring the baseline back up.205 w is getting close.

[Bryan Dobson]

Monday March 25, 2019

Bench
45x10, 135x5, 185x3
207.5x5x3

Squat
45x10,135x5,225x3,315x1
365x5x3

Chin-ups 3x6
GHR 3x6

[Bryan Dobson]

Thursday 28 March, 2019
Still a little lethargic that flu virus kicked my systemic ass..the bar moved fine though.

Deadlift
135x5,225x3,315x1,405x1
470x5. best ever is 505x5 at a bw of 225-230. we shall see where I get on the LP back up.

Press
45x10,135x3
155x5x3
Meh, I got the reps but not plate rattlers.

Dumbbell curls


So close to 205. Stay away from the cake and ice cream machine.

[Bryan Dobson]

Sunday 31 March 2019

Bench 45x12,135x5,185x3, 210x5x3

Squat, 45x5x2, 135x5,225x3,315x1,375x5x3

Chins bwx7x3