Bryan's journal

[Bryan Dobson]

I bet you'll like the contrast showers and ice baths. Whenever I can force myself to do a contrast shower I always feel much better afterwards. It seems to really help me with reducing DOMS. I always try to go hotter and colder with each contrasting cycle. If I start cold and end cold it also seems to help relax me before sleep. I've read that nationally supported weightlifting teams, like the Russians and Chinese, have hot and cold baths at their training facilities that they go in often during the day. Sounds really nice.

Yeah, It is good tool in the toolbox. I use my hot tub alot. Following it with a 48degree cold bath (thats my current tap water temp)was an eye opener.

[Bryan Dobson]

Tuesday 21 April 2015. 0430 wake up call want to get main lifts in before work.
TRAC add 2 sets or 3%
Hrv go ahead and train but limit intensity

High bar squat. I am not so good at high bar, I should use the variation more

315x7@8.5
300x7@8
290x7@8-
Time

Press
145x5x3

Had a pain free clavicle pop on first rep.. Probably knocked some trash off the end.

Will do some accessory work later during work break.

[Oldman]

Glad to hear that your press was pain free. Now knocking trash off the clavicle sounds iffy....

[Bryan Dobson]

Glad to hear that your press was pain free. Now knocking trash off the clavicle sounds iffy....

Yeah, I will wait and see if there are consequences..I have weaned off of antiinflamatories for the time being. I simply ice the shoulder every night. I will probably schedule surgery for mid June- July sometime. I keep progressing the weights expecting eventually to hit the wall. I need to get back to a bench to see how that goes before then, I have made some progress In Increasing pain free range of motion so far.

[Bryan Dobson]

Wednesday 22 April 2015
Hrv go ahead and train intensely
TRAC you are recovering better than expected ad 2% fatigue.

With those recommendations I am skipping rest day and proceeding

Deadlift
405x3@8 kinda grinds and slow today
385x3@7.5
375x3@8

Decided to fatigue more with a different movement since deadlift wasn't exactly popping.
Rdl's
136x6
225x6x2
That got some blood pumping where it was needed.

That's the way it goes. Showed up and punched the clock, low percentages but still work. Made up a day that I pushed back last week. Still playing with autoregulatin g days and frequency based on hrv..

Forgot to mention.. I have been cutting slowly( processed carb elimination, fiber boost and protein boost) I Want to have room to run up after the shoulder is better and also a little room to cheat on vacation starting may 8 th,

Bwt 222 started at 227

[Bryan Dobson]

Tuesday 23 april2015
Hrv go ahead and train intensely
TRAC you are recovering better than expected add2% fatigue. Get a nap if you can

I am having a good run of overall recovery this week.

Comp squat in belt and soft rehbands
385x3@7
405x3@8
425x3@9-
410x3@8.5
395x3@8.5
Funny how fatigue and performance can vary so much day to day. My squats are much stronger than yesterday's deadlifts.

press
155x5x3
Moving on up.

Jm press
95x10x3.

Turning into a good training week,

[Bryan Dobson]

Friday 24 april 2015

HRV take it easy topday
Trac You are recovering better than normal add 2% ..but take a nap?

Calstinics/mobility work then 22 minutes of easy cardio.

I plan on doing hot tub and ice bath and see if I can get another run OF GOOD TRANNG. . THe way this works is the better i take care of recovery, the more frequently I can train.

I am still on the fence on my shoulder. SOME DAYS T S PAN FREE. SOME DAYS T GETS PRETTY SORE.

[DV]

I know it's painfully simple, and something you've probably considered. But noting down everyday how it feels, and then reviewing trends and correlation with training etc. after a while, say a month, might provide some useful data for your decision.

Seems training is going well. I, too, am finding that recovery is the key to training. I read it from Rips book years ago, but only know am I really getting it. Keeping up with the right food, sleep and mobility work really pays off I find.

[Walter Palmer]

Nice squatting, good heavy volume!

[Bryan Dobson]

Thanks for the comments! Yesterday came up a rest day.. Today it's back to training.

Sunday 26 April 2015
Hrv go ahead and train but limit intensity.
TRAC you are recovering better than expected add 3% fatigue. Try to take a nap( hey it's Sunday, this might happen)

Pull day

Powercleans ( going to work on this during my limited intensity pull days)
135x2,145x2,155x2,165x2,175x2. Easy

Butcher Sled rows +90x12x5. Kept it light today.

Face pulls.. Empty sled a bunch with the t-y-I finish.

Suitcase carries 80 yards x2 each. ( 40 yards down and back, at a trot. )Getting stronger, and faster on these. Start adding more weight. This is decent conditioning too.

Ez bar curls + 50 pounds of plates x10x5

Only took 50 minutes today.
Bodyweight was 222.6 at wake up.