Bryan's journal

[Bryan Dobson]

Thursday 14 April 2016
Bwt 224
A little beat up and low and carbs today so I hit mcdonalds for the first time in 5 years or so and got 2 1 buck cheeseburgers and a sugary soda on the way home. It helped. ( sorry honey the quinoa salad and 2chicken breast was not enough for lunch.

High volume day

Warmup. I decided to add to it for extra squat volume. I am not squatting frequently enough to avoids DOMS when the intensities are high..
Shoulder protocol ( 20 each, Dumbell front raises, side raises, seated press, curls)
Barbell10 each, squats, good mornings and rdl's

Then
Front squat
95x5
Added straps for poor mobility so I can get elbows properly up.
135x5,185x5
Loading will go up as appropriate over time.
I am hoping this extra light squat session helps the DOMS over time..

Press
45x5,80x5,100x5,120x5,137.5x5

157.5x3@,177.5x3, 187.5x3@9 whew not bad

157.5x3,177.5x3,187.5x3@10 no prs in reserve today
Your not supposed to always get a pr after completing all the volume for the day, that trend may be slowing.

Paused deadlift
135x5,225x2,315x1
375x3

Rdl's
255x8,10,10

[Bryan Dobson]

How I do my rdls

Create tension and up..
DSCN7267 on Vimeo

[Bryan Dobson]

Sunday 17 April 2016
Low volume /easy intensity.
I am Taking advantage of this low volume day to dissipate some fatigue and to work on technique. been a bit beat up this past week and life stress is hindering my recovery, Minimal reps and sets.

Wu and shoulder rehab

Squat high bar no belt or sleeves.
45x10,160x5,200x5
240x3,280x3,320x3,360x3

Bench no wraps or belt
45x10,110x5,135x5
162.5x3,190x3,217.5x3,245x3

Chin-ups
8,8,6. Kept rest short I have things to do today.

[elVarouza]

I was thinking of adding in RDLs at some point but have never really done them. When you do them do you think about trying to keep the shins vertical and going down as far as you can while keeping a straight back?

[Bryan Dobson]

I was thinking of adding in RDLs at some point but have never really done them. When you do them do you think about trying to keep the shins vertical and going down as far as you can while keeping a straight back?

Something like that. I position my self in the power position such as where you would hang clean from, then , without changing the knee position I lower the bar until going any lower would force a change in my locked back position or a change in knee angle, that is the bottom. Coming up I once again keep the power knee angle without moving the knees. All the movement is on the hip, the top is where in order to get the bar any higher I would have to extend my knees, I do not move the knee from that initial power position. This is a great accessory movement and a way to accumulate pulling volume with weights that don't beat you up badly. It seems to be a good driver for me lately.

[Bryan Dobson]

Wednesday 20 April
Bwt 225
Warmup and shoulder protocol

Medium volume day applies to press

Press 45x10,80x5,100x5,120x3
147.5x5
167.5x3
187.5x3 failed on 4th rep unexpectedly..fickle just out of the groove.
167.5x7@8.5. Pr

Deadlift
135x5,225x3,315x2,405x1
470x5@10 pr hell yeah! Added 25 pounds to previous best 5 rm
Going to triples and running this out. And then on to work capacity work for a while.

Hang rows
225x8x3

[Bryan Dobson]

470x5 deadlift

DSCN7294 on Vimeo

[Bryan Dobson]

Friday april22 2016
Bwt 226
Shoulder protocol and warmup

High volume day

Bench press. No wrist wraps or belt.
45x10,110x5,135x5,162.5x5
With 3 minutes between sets
202.5x5 230x3,257.5x2
202.5x5,230x3,257x5x3
Did 10 face pulls between every set.

Good bench volume work kept me busy all volume work sets in less than 20 minutes.

Going house hunting. I will do squats later.

[Bryan Dobson]

22 April Friday part two
Higher volume day continues..going for density over prs again.

Squats high bar no belt or sleeves
45x5,160x5,200x5,240x3
3 minute rest between every set.
300x5,340x3,380x1
300x5,340x3,380x2. Short rest induced fatigue.. Good quick volume. 3 minute rest is not as fun with squats as presses.

Pull-ups
8,8 opened a beer, what the hell pull-ups are boring,8,8,8,8
Or 6 sets of 8 and a modelo

[Bryan Dobson]

Sunday 24april 2016
Bwt 225.4

Today.
Low press volume and a bit of deadlift assistance and auxiliaries.

Healthy shoulder protocol and barbell warmup

Front squat 95x5,135x5,195x5 I still can't rack without straps. Working on it.

Press 2.0 as always
45x5,80x5,100x5,120x3
130x5 add belt but no wrist wraps.
150x5
170x5
180x5

Paused deadlift
135x5,225x3,315x1
375x4

RDLS 255x10x3. I can add a little weight now.its auxiliary keeping the reps easy.
Used straps on RDLS no belt on any pulls today.