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  1. #1721
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    1May 2019 Wednesday

    Squat with belt and sleeves
    45x10,135x5,225x3,315x1
    365x1,405x1,455x1@9 should be @8 but first time in a while hitting a semi heavy single, I will stick with it it will get faster and easier.
    340x8,340x8,340x8, 315x6 stopped based on fatigue and speed.
    Ugh crazy 8s

    Pause bench
    135x5,185x3,205x1,225x1,245x1
    262.5x1@9 again same story. Went fast but don’t see two more in me yet.
    200x8,200x8,190x8,185x8


    I could have gone a little lighter for volume sets based on single RPE but I was thinking it is a skill thing I haven’t been practicing, I didn’t die so that’s good.
    Last edited by Bryan Dobson; 05-01-2019 at 09:01 PM.

  2. #1722
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    Thursday 2 May 2019


    Front squat
    95x3,115x3,135x3,155x3,175x3

    Yeah like press loads but I still squatted if lightly. Just trying to extend the effect from yesterday a little.

    Incline medium grip swissbar press
    135x8,155x6x3

    Single arm rows with that bar in the corner setup. Like a lever row
    3x10

    Paul Dick press
    65x10x3

    Standing Dumbbell curls simultaneous because rest is not the point,
    35x10x3

    I may be able to tolerate pressing frequency better with more variety. Incline is my friend right now.
    Last edited by Bryan Dobson; 05-02-2019 at 07:04 PM.

  3. #1723
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    Saturday 4 May 2019

    A little head cold going on but otherwise felt good and recovered today.

    Deadlift
    135x5,225x3,315x1,405x1,475x1
    510x1@8
    390x8@7
    390x8@7
    390x8@7.5

    Press
    45x10,135x3,160x1
    180x1@8.5
    137.5x8@7.5
    137.5x8@7
    137.5x8@7

    Rope tricep extensions light (didn’t even look at stack, it’s just pump work)3x10

    25#db hammer curls 3x10

    Try to get some more useful work Tommorow,

  4. #1724
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    Monday 6 May 2019

    Skipped doubles yesterday knowing I needed to get these in a couple of days early because it’s going to be a busy week at work and then I travel home Wednesday night and have a week cruise with my wife starting this weekend so gotta squeeze in the priority lifts. Liking how the priority lifting may fit into my schedule allowing me to focus on important lifts when I am short on time, and do extra work when I have more time.

    Bench
    45x10,135x5,185x3,205x1,225x1,245x1
    262.5x1@9.5 e1rm for today was only 267.5 should be @8 but again lots of things and short time compromising recovery and readiness. it’s just a training day, so I adjust my work weights accordingly and do appropriate weights for appropriate volume.
    210x5x3@7-8



    Squat belt and sleeves
    45x10,135x5,225x3,315x1,405x1
    455x1 @9 again a smidge slow so E1rm 480
    375x5x3@7-8. Again good weigh selection, making the work load appropriate for today.

    Chin ups around 3x10 while unloading squats..

    I will try to get deadlifts and press done on Thursday, Friday or both and then go enjoy myself with my Wife.

    Bodyweight May be down, it may be up. I don't have a reliable scale at work.head cold is on the tail end of its viral life. Also life/work stressors at play.
    Last edited by Bryan Dobson; 05-06-2019 at 06:26 PM.

  5. #1725
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    Friday 10 May 2019
    Deadlift 135x5,225x3,315x1,405x1,455x1,
    510x1@9

    432.5x5,432.5x5,432.5x5 @7-8

    Press
    45x10,135x2,160x1
    180x1@9
    150x5,150x5,150x5 @7-7.5

    Paul Dick press from chest really extend rom and tension
    70x8,70x5,65x5

    Went on a 1 week cruise played, drank a lot and enjoyed free time with my wife.

    Tuesday 21 May 2019
    2ct high bar pause squat no belt or sleeves using “squat”bar
    55x5,145x3,235x2,325x1@6,375x1@8
    352.5x2x4sets @7-8

    Press 45x5,135x3,155x1,165x1,175x1@6,185x1@8 stronger.. r&r is good for you aka cruisepeak.
    172.5x2x5sets @7

    Thursday May 23, 2019
    Swiss bar Bench medium grip paused
    110x5,160x5,200x1,220x2,230x1@9 snuck up fast
    210x2x3sets

    2”deficit SLDL no belt
    135x5,225x5,295x5, 315x5,315x5
    Just relearning movement before I push it,

    Incline dumbbell press myo rep 16,4,4,4,3

    Rope tricep pushdowns myo
    10,3,3,1
    Last edited by Bryan Dobson; 05-23-2019 at 07:16 PM.

  6. #1726
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    Saturday 25 May 2019

    High bar squat no belt or sleeves
    45x5,135x5,225x3,315x2,
    365x1,385x1@7,405x1@8.5
    330x8@7, 330x7@8. Stopped short due to displayed fatigue and form breakdown. Easy peezy until it wasn’t. Maybe I just hate 8

    NG BP
    135x8,185x3
    205x1,225x1,235x1@8
    180x8x3sets@7-8

    Chin-ups NG
    11,11,10

  7. #1727
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    Another day of lifting up to a moderate single and then doing some volume

    Monday 27 May 2019

    Press
    45x10,136x3,155x1,175x1,185x1@8.5
    155x5x5 @7-8

    Wide grip deadlift(outside the knurl mark) no belt
    155x5,225x3,315x1
    405x1,425x1,455x1@8
    385x5x3 @7-7.5

    Took some restraint but stopped both due to time constraints and a Little more discipline applying restraint for the long haul.

    Was going to do some arm work or shoulders this afternoon but I think I will eat chicken wings and watch MEG after work

    Here is my third and unfortunately prettiest set of 385 pulls. The wider gap is nice for more back engagement which I am working on improving.
    Two cues in my focus right now.squeeze the back and lock the knees up top. Probably can go heavier but being conservative with RPE on a movement Variation I have not played with in a while. Typo in the video title and I could probably stand to go a couple of inches wider.
    Last edited by Bryan Dobson; 05-27-2019 at 04:47 PM.

  8. #1728
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    Wednesday 29 May 2019
    High bar 2 cat pause squat. No belt no sleeves
    45x5,135x3,225x2,315x1,365x1
    385x1@8 added 10 pounds nice
    360x2x5sets

    45 degree incline bench
    45x10,135x3,185x1,195x1,205x1@8
    195x2x5sets

    Chin-ups, 12, pull-ups 5, chi ups 8, pull-ups 2, chin-ups 2. Quick tempo here

    Dips 18,14,15
    Db curls at the same time
    25x14, 20x14,20x12

  9. #1729
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    Friday 31 May 2019

    2” deficit SLDL
    135xz5,225x5,
    315x8x3sets

    Med grip Swiss bar bench
    95x8,130x2,180x1,205x1,220x1,240x1@10 overshot bigtime
    170x8,160x7

    Sunday 2June 2019
    Press
    45x10,95x5,135x3,155x1,175x1,185x1@8.5
    155x5x4

    High bar squat with belt
    135x5,3, 225x3,315x1,365x1,405x@8
    345x5x3

    Chins ng 7,6,4 sucked at chins that day

    Paul dick press
    55x10,8,7 felt these for a couple of days.


    Thursday 6 June 2019
    NGBP
    45x15,135x5,185x3
    205x1,225x1,240x1@8

    225x2x4sets

    Wide grip no belt deadlift
    Outside pl marks
    135x5,225x2,315x1,405x1,465x1@8
    435x2x2. Stopped because a maybe back tweek minor.

  10. #1730
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    Friday 7 June 2019

    Pause squat no belt
    45x5,135x5,225x3
    315x1,365x1,385x1@7.5,395x1@8.5
    295x8x3sets

    Incline bench
    45x10,135x3,185x1,205x1
    157.5x8x4

    SS
    Ng chins 10,5,8

    2chain dips 7
    1chainndips 9,8

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