Bryan's journal

[Bryan Dobson]

Saturday valentines day 2015

TRAC You are recovering much better than expected. Add 2 extra sets to each movement or 3% fatigue to your planned training.
Morning bwt. 222. What the hell? I can not bust out of this weight homeostasis easily. The truth is I am a 5-7 pounds heavier than this time last year. Maybe in a year I will be walking around in shape at 228-230.

Shoulder rehab work then

Butcher sled pyramid
Low bars down high bars back up 25 yard each way pavement
0x 1
90x1
180x1. Had to use high bars both ways at this weight
90x1
Ox1.

That's it.

[Bryan Dobson]

Monday 2/16/15
TRAC train as normal
Bwt 224

I decided to go ahead with intensity block with my squats and deadlift.

Squats with belt and sleeves first time in sleeves this year.
365x1
425x1@7 fast
455x1@8.5 felt good. Good groove.
430x3@9
Going to go ahead and let rep prs happen if they are there this block for triples and doubles only, I am not going for a new single pr this block.

Below is different

Bench with 20"grip
Myo reps
175x16+4+4+4+3 (15 second pauses on all upper body sets today)

Supine rows bw
21+5+5+5+5+4

Dbl flys 25's
22+5+5+4

Barbell curls 65#
16+4+4+3

Shoulder rehab.

[Bryan Dobson]

Wednesday 2/18/15

TRAC normal
HRV only have 10 days in on this but getting it tuned I get more favorable reading measuring multiple times a day. In the morning upon waking I start thinking of my day and am already a little stressed and those test are not as good as the rest of the day.

Session 1 at work
Myo reps of machine bench( neutral grip ) and lat pulldowns I left weights and reps at work but the initial activation sets were 16-21.

Session 2 garage
Deadlift with squat shoes and belt added
135x5,225x3,315x1
405x1 add belt and hook grip
465x3@8.5 pr+10
Despite (or because of?)not going above 415 to accumulate volume in sets on this lift I am getting stronger.

Chins bw myo reps
10+2+2+2+1

To the hot tub!

[Clay Simczyk]

465x3@8.5 pr+10
Despite (or because of?)not going above 415 to accumulate volume in sets on this lift I am getting stronger.

Sweet! I'm beginning to understand how this volume thing works.

[Bryan Dobson]

Sweet! I'm beginning to understand how this volume thing works.

Yeah, it is nice to just work at adding a little more work, incrementally over time without beating oneself up. ~80% sets accross for triples with fatigue stops,in this case seems to be a sweet spot for my deadlift at the moment.

[Bryan Dobson]

Friday 2/20/15
TRAC said cut sets, avoid fatigue and cut supplements
HRV said take a rest day

Squat
315x2@7. Long 3 count pause reps
335x2@8+. 3 count pauses
315x1 just practice
225x1

Press myo reps
125x13+3+3+2
Despite the light weight these get miserable quickly, going into o2 debt for all the work reps.

Banded push ups
17+4+4+3

I did shoulder rehab work between every squat warmup and work set. Pressing and benching still causes that ugly sensation, but it is not sharp pain anymore but still there.

I hope to have a restful weekend. Work stress has been a load.

[Oldman]

Nice progress on the DLs and great squat too. The shoulder seems to be coming along as well.

[Bryan Dobson]

Thanks. It is hard to be patient but I need to be.

[Bryan Dobson]

Monday 23feb15
TRAC continue training as normal
HRV ( bright green)your condition has improved since yesterday and is above baseline. Go ahead with intense training.
My legs and hips have residual fatigue/soreness
Morning bwt 225

Competition Squat with belt and 3 year old titan sleeves.
365x1
405x2@7-
455x2@9+ pr +20
425x2@9

Moving triple and double prs up which shows enough to satisfy the psyche that my work is improving things. I will probably make this second week of intensity the last of this block. No need to peak.



Bench 20" grip myo-reps
175x18+(4)4 improved

Supine bw rows
24+(5)6+3 improved

[elVarouza]

Nice job on the squats. What's "myo-reps"?