Bryan's journal

[BKlinger]

Those deadlifts looked awesome! Congrats on that PR, I think you are probably able to pull 500 pounds just now. I've hit an ugly 500 pound conventional (@10) with my best rep set being 440x4@9.
Do you always wear your squat shoes when deadlifting and if so why do you prefer them over flat shoes?

[Bryan Dobson]

I didn't always wear them but started last year around August and I became accustomed to them, I feel I can get the bar off the floor with more power in the shoes. I plan on experimenting with a flat shoe to see what works better for me.

[Bryan Dobson]

June 6,2014

TRAC
Continue training as normal
Combined stress: 2 Moderate Stress
Weekly Avg Stress: 3.1 Moderate Stress
Recovery Rate: 10
Fatigue load: 4 High Stress

GPP/ conditioning.

7 intervals 30 seconds on1:30 off

Speed rope, running high knee forward. Into 160+ BPM
Finished off the hour in constant movement, mowed and weed trimmed the lawn, washed my fj. Phew.

[Bryan Dobson]

Sunday June 8, 2014
week 3 accumulation High Stress week

TRAC
Continue training as normal.
Also, tiredness has been high. Try to take a nap today.
Combined stress: 3.5 Moderate Stress
Weekly Avg Stress: 3.9 Moderate Stress
Recovery Rate: 6
Fatigue load: 3 Moderate Stress

Fatigued generally, lower back stiff and fatigued. Normal at this point

Primary Squat/Squat, No Belt, no Sleeves TO X5@10 Foucusing on good form and appropriate mental stimulation for each set. 45x10,135x5,185x5,225x5,275x3,
335x5@8 5 minute rest periods https://www.youtube.com/watch?v=oEFu...outu.behttp://
375X5@9.5 undershot the weight a little https://www.youtube.com/watch?v=tZQU...ature=youtu.be
360x5@9.5 https://www.youtube.com/watch?v=YyOn...ature=youtu.be
345x5@9.5 https://www.youtube.com/watch?v=TffR...ature=youtu.be

Secondary Bench /Pin bench chest levelx3@8 45x10,95x3,185x3,175x3,205x3
225x3@7 4 minutes rest Felt like speed workhttps://www.youtube.com/watch?v=DA2Q...ature=youtu.be
235x3@8 looking at film it looks like I was too conservative again https://www.youtube.com/watch?v=DhnI...ature=youtu.be
225x3@7.5
225x3@8
215x3@7.5
215x3@7.5
Time out. On these lower intensity protocols I need to cut the time to get the fatigue.

Dealift Supplement/Snatch grip deadlift to x8
225x8
265x8 https://www.youtube.com/watch?v=KZNU...ature=youtu.be
245x8
I hate these higher reps but they seem to be helping.

Training note. I am tending toward conservative, which is nice so I dont miss but I need to try harder to hit my prescribed RPE.

Time to take a little nap and barbeque this afternoon for some neighbors

[Oldman]

That's a lot of work, dude. How are the lighter high rep lifts helping?

[Bryan Dobson]

That's a lot of work, dude. How are the lighter high rep lifts helping?

The weights I use on the main lifts keep going up. It may Motor pattern/ form reinforcement, extra volume, blood flow even some conditioning, I hardly care as long as the main lifts are moving. Oh yeah hypertrophy

[Walter Palmer]

Training note. I am tending toward conservative, which is nice so I dont miss but I need to try harder to hit my prescribed RPE.

I find it much harder to be spot on with the RPE on volume sets than I do when I'm doing singles, doubles, etc. If you are going to miss one way or the other, I think missing on the underside is the way to go because the whole point of volume is to get all the reps. Not saying you shouldn't continue to try and hit the plan, but your volume looks good.

[Oldman]

The weights I use on the main lifts keep going up. It may Motor pattern/ form reinforcement, extra volume, blood flow even some conditioning, I hardly care as long as the main lifts are moving. Oh yeah hypertrophy

That's what I was thinking: hypertrophy and practicing the technique. But I wasn't sure. This was the value of TM for me, when I was doing it.

[Oldman]

I find it much harder to be spot on with the RPE on volume sets than I do when I'm doing singles, doubles, etc. If you are going to miss one way or the other, I think missing on the underside is the way to go because the whole point of volume is to get all the reps. Not saying you shouldn't continue to try and hit the plan, but your volume looks good.

It seems challenging to get the RPE right, due to the subjective nature of this approach. I am sure, though, after some time, it should be easier to determine how much you are putting into each set. Bryan, I know that you said that the book might not be worth the money, but the nerd in my wants to understand the theory and the programming. I might just spend the cash to get the book. This stuff is pretty interesting, especially as I get to the end of regular weekly gainz.

[Oldman]

I find it much harder to be spot on with the RPE on volume sets than I do when I'm doing singles, doubles, etc. If you are going to miss one way or the other, I think missing on the underside is the way to go because the whole point of volume is to get all the reps. Not saying you shouldn't continue to try and hit the plan, but your volume looks good.

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