Bryan's journal

[Bryan Dobson]

Tuesday sept 1 2015
Bwt 220.8

Warmup oh squat barx5x2
Squat no belt no sleeves
135x5,195x5,230x5
265x5x2
Working on getting my hips back

Press 45x5,65x5x3

Bent row 95x10x3. Second set was reverse grip

Rehab stuff
Banded external rotations, squat assisted dips( range of motion, not much load allowed). Dip holds just a few loads up fot bodyweight. Bar shrugs, just the bar.

I know rehab is not supposed to be comfortable, some discomfort and soreness should be expected as you start to use a reconstructed part. I am always afraid that I will go too far and go from rehab to trash hab so injecting a lot of conservatism into this.



6 week surgery anniversary tomorrow btw.

[Bryan Dobson]

Thursday 3 sept 2015
Bwt 220.4
Medium stress day

Squat45x5,135x5,195x5,230x5. Added BS( belt and knee sleeves)
265x5,300x5,345x5. Nice and crisp

press45x5, 70x5x3
Painless progress

Defecit sgdl 135x5x3. Working on back extension discipline while I adjust to hanging onto weight.

Had 5 minutes for recreations so

Bbl curls the 20kg x50+10+10+10+10+10+6. Myo reps 15 second rest...kinda fun. That's enough.

Did a bunch of band work on the shoulders, external rotation a focus.

[Oldman]

I know rehab is not supposed to be comfortable, some discomfort and soreness should be expected as you start to use a reconstructed part. I am always afraid that I will go too far and go from rehab to trash hab so injecting a lot of conservatism into this.



6 week surgery anniversary tomorrow btw.

Very glad that the rehab is going well, and that you are taking things conservatively. I have a history of not doing this, and of paying the price later. Happy anniversary!

[Bryan Dobson]

Thanks OM. Its been a long road so might as well do it well. When I go ahead and get into hard training again I want to be able to really go hard with confidence.

Some of tonights squats. I am trying to keep form in check and actually get technically better and taking advantage of this big reset to get better, still room for improvement. some waste is occurring.
300x5
https://vimeo.com/138266553
https://vimeo.com/138266553
345x5
https://vimeo.com/138266575
https://vimeo.com/138266575

[Bryan Dobson]

Sunday September 6 2015
Bwt 219.6

Squat. No belt no sleeves slows the reps down. Makes me control things and get stronger and precise.

45x10,135x5,225x3,315x1
345x5x3,275x8. Added back off set To get better tonnage contrast with Thursday.

Press 45x5
75x5x3. Progressing nicely, shoulders are happy. Doesn't irritate the repair.
I may start adding linear progression with bench in2-3 weeks if things stay on track. It's hard to wait but it will be worth it if I can get a good pain free run.

Deficit deadlifts 1.25" and squat shoes
135x5,185x5,205x5. Form is coming back. Found my hip location then boom, good things happen. . No stress on shoulder , I can get more aggressive progressions with caution, listen for weak signals.


I was craving pancakes this morning and had a huge stack, with maple syrup and a protien and creatine shake. Squat weights are starting to mean accumulative stress again and my appetite is responding.

[paterfamilias]

Awesome, Bryan. Smart lifting. Smart programming.

[Walter Palmer]

Really great recovery and rehab from your surgery. This bodes well for the upcoming months.

[Oldman]

The filmed squats looked great, Bryan. Hey, is your rack bolted to your platform?

[Bryan Dobson]

Really great recovery and rehab from your surgery. This bodes well for the upcoming months.

Thanks. It is a good opportunity to correct a few things, get simple where I can and get healed up. I look forward to seeing how this unfolds.

[Bryan Dobson]

The filmed squats looked great, Bryan. Hey, is your rack bolted to your platform?

Nope, I have anchors for it but never installed them. I like to rotate the platform from time to time, and not having it bolted down has not presented any special hazards, I may one day want to rearrange the entire setup. . The safeties still work and the competition racks are not bolted down so it is good to learn to control the racking of the bar. I dont currently do any banded work so maybe one day I will use the anchors..but no need for me so far.

If I had to do over again..I would have gotten a full rack, but this has worked very well for me.