Bryan's journal

[Bryan Dobson]

Saturday 10 feb
Weight in the low 220s

Press in a 15 minute time window
135x5
155x5
185x1@7- guesse I should add a little weight next time
145x5x3
135x5

NGBP -15 minute window
135x5,185x5
205x5x5

Thinking about adding accessory work maybe do some later..maybe
I seem to be able to accumulate a lot of volume in a short period of time and I am starting show some
Progress regardless of only spending half an hour pressing ever 5days.
the reduced frequency is helping my shoulder health and not hurting is a good thing.
non specific hypertrophy movements may be added but I am not sure I need them that much. 14 worksets In 30 minutes seems effective enough for that purpose.

[Bryan Dobson]

Sunday 11fab 2018
Bwt 223

High bar squat paused, no belt no sleeves -15 minute window
135x5,225x5
325x5,335x5,335x5,325x5

Split squat ea leg- 15 minute window
145x5x5

Good session I need to start doing some easy cardio 1-2 times a week, probably start 1 time and see if that helps in a few weeks.
I improved volume with weight additions but would like to get another set(in these short 15 minute assistance/accessory Windows) I can either go lighter or try to just get a little better at I traset recovery, I know my preference.bit this just may be my ceiling for this percentage of intensity in the time. Improvement will now be easy to differentiate from general adaption to the new stress.
My legs are feeling this density work with A decent pump.

[Bryan Dobson]

Monday 12 feb 2018
Bwt 223

2” deficit SLDL no belt -15 minute window
135x5, 225x5
315x5x5
Moderated my weight and got that other set in.

1arm dumbell rows for ea arm -15 minute window
55x10,65x10,75x10,85x10,95x10,85x10,75x10

Bbl curls -7.5 minute window
45x10,55x10,65x10,75x10,80x6,55x10

40 minutes in the garage. Time limit volume work simplifies things and brings focus into my sessions. No drifting off in thought between sets here.

[Bryan Dobson]

Wednesday 14 feb 2018
General shoulder Wu then

ngbp
100x5,125x5,150x5
165x5,190x5,215x5,225x5
240x1,250x1

Band pushdowns
5sets 15-20 ea


Band pullaprats we’re done for 30seconds between ever set of bench.


Shoulder feels better after a month of reduced frequency and I am getting stale.
I am going to try a rotation that worked well for me before I was Interupted with a move in 2016.tweaked it a little but basicly pressing 3xaweek every other weeks- press dominant, the other are bench. I am ngbp as my main progression on bench, and tng Bench for assistance while regular press is uses with pin presses for assistance.
M-main
W opposite
F-assist to main. Volume dosed h-l-m for M w f t (heavy is 6+setsabove 70%, light is 3sets, medium is 4-5 ) 13-14 sets a week.
Rep rotation will also be used

No worries about the competition bench for the short term I need to build strong shoulders first and peak a bench second.
If I get my press back up to 185-190x5 my bench will be in pr territory.
I keep trying to specialize in more bench volume to drive up my bench..it keeps setting me back. Gotta learn the lesson.

[Bryan Dobson]

Friday 16 February 2018
Bwt223

Comp squat belt and blue rehbands
135x5,225x3,315x2. Add belt and sleeves
405x1
475x1@8 a fast 8
365x6x4,365x5x2

Pin press eye level
137.5x5,157.5x5,177.5x4 whoops ,157.5x8

Side lateral raises
Drop sets
25s -10,8,8,6,5
10s-5,5,4,4,4

Decent session as I reaclimate to a regular upper body frequency.

[Bryan Dobson]

How things are moving.
squat 475x1 not real convincing depth here today I don't think another inch would have slowed me down but I am just going off of tension and dont have a lot of reps filmed before this top single to hone in the proper tension for bottom. . Maybe another filmed warmup set before this will help me tune. I only do comp squat once every two weeks so I am not stressed about it at the time.


157.5x8 pin press

[Bryan Dobson]

Monday 19 feb 2018

Ngbp 100x5,125x5,150x3

200x3,212.5x3,225x3
237.5x1,247.5x1,260x1
200x3,215x3,225x7

I did 30seconds of band pull-aparts between each set


Rdl no belt
135x8,225x8
315x8x3

Bbl row
225x10x3

Dumbell standing curls simultaneous
Drop sets
25sx11,10,8
10sx 7,5,3

[Bryan Dobson]

Wednesday 21 February 2018

Press
145x3,155x3,162.5x5,172.5x3


High bar squat no belt or sleeves
315x5,325x5,335x5

Front squat just regrowing this movement
135x5,185x5,225x5

Easy session

[Bryan Dobson]

Friday 23 feb 2018

Deadlift in shoes and belt ramping for a mental break..monotony kills me sometimes.
205x5,255x5,307.5x3. Add belt and get a little volume up front, I am loading the weight anyway, might as well be efficient.
382.5x5,
407.5x5
432.5x5
460x5
485x1
510x1
535x1
405x5
405x5


Tng Bench 15 min window after Wu

205x5
225x5
245x5
225x5
205x5

30 seconds pullaparts between sets

Tricep pushdowns bands
20,20,20,20,20

[Bryan Dobson]

Some of todays work

deadlift
460x5@7


535x1not as crisp as I would like but in range.


last set of 405


Still building more and more capacity
Highly stressed at work lately but as Mike T says Strength doesn't care. So I do my work with the knowledge that when I let myself peak I will be pleased.