Bryan's journal

[Bryan Dobson]

press 190x3 scratch that loaded wrong video..measly 172.5x5
DSCN7157 on Vimeo

deadlift 440x5
DSCN7159 on Vimeo

[Walter Palmer]

Nice pulls, Slim.

[Bryan Dobson]

Thanks Walter, good to have you back training.

Thursday 3 March 2016
Bwt 224

Low volume day.
Wu and shoulder Prehab

High bar squat,
because I suck at it.no belt or sleeves
45x10,155x5,192.5x5, 230x3,270x3
307.5x3
345x3 @8.5
307.5x6@8
Bleh..
I figure this workaround is a growth opportunity. An unpleasant one for now.


Bench press
no wrist wraps or belt x10 face pulls between every set.
45x10,105x5,132.5x5,157.5x3,185x3
210x3
237.5x3
250x4


Pull-ups
9,9,7,6

[Bryan Dobson]

Saturday 5 March 2016
Bwt 224

Wu and shoulder protocol
Quite muscularly fatigued today. Feel in my abs and back.
Work as planned today

Press
45x5,77.5x5,95x5,115x3
Add belt but no wrist wraps
142.5x5
162.5x3
180x1
190x1
200x1
142.5x5
162.5x3
180x3

Deadlift.
Did these out in the alley for a change Of scenery and so my lovely wife could have some piece without the house shaking.
135x5,225x5,315x1,385x1
445x5. Yay, ties my all time 5rm, this time in squat shoes, last time in flats.

Next time I will hit 450 then reduce top set progression to once per 10 days instead of twice per 10 days ( I have six days in between instead of 4 that I had this time) My recovery is about to be a barrier so I will reduce load on the second deadlift day to keep things going from this point..so in 10 days, a little lighter for recovery but still keeping the frequency.

rdl's
250x8x3

Ez bar curls because they make my shoulder feel better. Not dropping curls anymore, therapeutic.

[Bryan Dobson]

deadlifts
445x5
DSCN7171 on Vimeo

[Bryan Dobson]

Tuesday 8 March 2016
Bwt 224.8

Wu and shoulder protocol

Squat high bar no belt no sleeves
45x10,155x5,192.5x5,230x3
Strict on 3 minutes
287.5x5
327.5x3
365x2
287.5x5
327.5x3
365x2

Bench press same drill no wraps or belt.
45x10,105x5,132.5x5,157.5x3
On the 3 minute beep
197.5x5
225x3
250x3
197.5x5
225x3
250x5 pr didn't expect that 5th rep it but it was easily there.


Chin-ups
6,6,8,4,5

Tricep push down BFR
30 seconds rest
20,10,7,6,4
Hmmm. Have to trust the science and give it it's due.

[Clay Simczyk]

250x5 pr

Good to see!

[Walter Palmer]

What is your bench PR? I'm thinking you are about to crush it next time you test it.

[Bryan Dobson]

It was 295 in December 2014,comp pause with belt and wrist wraps.

[Walter Palmer]

Yep, you look on track to bust through that in the near future. You have any plans for competition in upcoming months?