Bryan's journal

[Bryan Dobson]

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

Thanks!
They come from Borge Fagerli.
They are a form of rest pause that allows me to get some upper body stimulation without too much stress on my shoulder.
An example of execution is to do one set ( called an activation set)of 9-20 or so reps where the last rep you are @9 or one in the tank. Rack the weight rest for 15 seconds and do another set with about 25% of the reps of that first set. Repeat the sequence until those reps are no longer possible.
Example. 175x18 rest 15 seconds +4 reps rest 15 seconds, repeat until 4 reps won't happen. Another feature is unlike a powerlifting movement this is done in constant tension. Never locking completely out creating a restriction in o2 to working musculature and o2 debt.
It is rumored some euro teams use them. They are different but it is the most muscularly fatiguing thing I can do without causing excessive inflammation to my fussy ac joint. Hopefully I can stave off atrophy or even gain some cross sectional mass with this workaround method.
http://borgefagerli.com/myo-reps-in-english/

[Bryan Dobson]

Wednesday 2/25/15
HRV said I was improved since yesterday but below baseline, train but limit intensity... Did I listen? Nope.

Deadlift in squat shoes
135x4 , 225x2,315x2 ,405x2 add belt
495x1@10 a second rep would not be possible
445xmiss at top of knee. Crap, I should have listened to biometric test.

Upper body bodybuilding cause I don't want to get cut just yet.

Myo-reps all
Floor press 20" grip
185x11+(3)3+2

Chins
11+(3)3+2

Flyes with 25pouns and slow ecentric
22+(6)3+5

Curls
65# 17+(5)3+3

Banded Tricep pushdowns
22+(6)3+5

Looking at some of the consistent numbers I do think psychology is at play..

[DV]

Heh. I'm glad I'm not the only one who disregards clear signs to back off just a bit. Still 495 is no joke. Pretty much exactly my 1RM PR actually.

[Bryan Dobson]

I don't quite trust hrv yet, but taking note of this I will pay more attention to it.

[Bryan Dobson]

Friday 2-27-15
Supposed to take it easy today so I thought I would play with some different movements and work on some range of motion and athleticism.

Snatch grip hang snatch then reps of oh squat
45x8,65x5
95x5x3
My rock bottom isn't that low with these, they are harder than I thought.

Hang clean and clean grip push press with bar off the chest.
95x5,115x5,135x5

Clean and push press to oh squat
135x1x3

That's enough for an easy recovery day.

[Bryan Dobson]

Monday 2 March 2015
Morning bwt 226 hurray for weight gain progress.
HRV says train but limit intensity, TRAC say train as normal( I am using hrv to determine if it is a hypertrophy, strength or power day, <biometric guided dup> TRAC guides my volume.)
Hypertrophy/ medium fatigue.
New training cycle. Still in healing mode with hypertrophy opportunities.

HBBS
315x8@7
335x8@8
325x8

Floor Press Myo- rep protocol 20" grip
185x12+(3)5

Step ups with 50# vest
3x10ea

Incline band push ups , myo reps feet up 12".
X15+(4)4

8s with HBBS is aweful. A lot going on there.q quad pump.

I have an MRI and follow up consult Thursday. I need to know I am following the best and fastest track to get back to heavy pressing.

[Oldman]

Good luck with the consult, Bryan!

[Mosin Warrior]

Nice work in here. I'll be following along to see if I can pick up some tid bits to apply to my own training.

You're following RTS. How long is the typical training cycle? I remember it being something on the order of 6 weeks, 3 accumulation and 3 intensity.

[Bryan Dobson]

Good luck with the consult, Bryan!

Thanks. It's either going to be give me a shot, cut me, or let me train hard again.

[Bryan Dobson]

Nice work in here. I'll be following along to see if I can pick up some tid bits to apply to my own training.

You're following RTS. How long is the typical training cycle? I remember it being something on the order of 6 weeks, 3 accumulation and 3 intensity.

A training cycle can last 4-8 weeks for me. Minimum 2 per block, up to 4 when I am pushing strength. Sometimes I stack volume blocks. And it goes longer. I do best with good 6-8 week training cycles. I am off the map right now dealing with an ac joint issue but please follow along as I get this resolved things will move again.