Bryan's journal

[Bryan Dobson]

Sunday 26 May 2014
TRAC
Continue training as normal
Combined stress: 1.5 Low Stress
Weekly Avg Stress: 2.1 Moderate Stress
Recovery Rate: 10
Fatigue load: 3 Moderate Stress

Re acclimating
Variety GPP
Easy dynamic mobility for shoulders hips and back
Mandatory yard work and dog walk
Then in squishy hiking shoes
7 intervals speed rope 30 seconds on 1:30 off pulse up to 160bpm.
I miss the rope I will use it more. It revealed a weakness in my left leg.

[Bryan Dobson]

Tuesday 27 May 2014

Accum week 1 low stress week
TRAC
Continue training as normal





primary bench/ competition bench45x10,95x5,135x5,175x5
205x5@7
235x5@9- ez pr ( low fruit apparently)

primary pull/ rack pull below knee135x4,225x4,315x4
405x4@7.5
455x4@9 + 1 rep from last cycle at weight and RPE

Secondary bench supplement narrow grip bench press
Rest pause 10 breath 175x 9,5,3

Fluff
Ez curls 10 breath rest pause 14,7,4


Need a little hypertrophy without too much stress, I am Allowing weight to get as close to 230 as I can. I will try to keep it useful to leverage. 5'11" is too long for 205.

Good session

[Bryan Dobson]

235x5 comp bench.
https://www.youtube.com/watch?v=VdFb...ature=youtu.behttps://www.youtube.com/watch?v=VdFb...ature=youtu.be

rack pulls
https://www.youtube.com/watch?v=Nrdg...ature=youtu.behttps://www.youtube.com/watch?v=Nrdg...ature=youtu.be

[elVarouza]

5'11" is too long for 205.

How do you think I'm feeling now at 6'1"? Hah.

Random question, have you been to the CO state fair over in Pueblo? A few of us were thinking of driving down there this summer. Think it's worth going to? Of course Dwight Yoakam and Merle Haggard had to play the last couple years but not this year...

[Walter Palmer]

Seems like you are in a nice groove with your training. You've got your TRAC thing going and seem to have a good programming plan in place. Between those two factors and putting on some weight, I'd bet you are going to see some good results in the upcoming months.

[Bryan Dobson]

How do you think I'm feeling now at 6'1"? Hah.

Random question, have you been to the CO state fair over in Pueblo? A few of us were thinking of driving down there this summer. Think it's worth going to? Of course Dwight Yoakam and Merle Haggard had to play the last couple years but not this year...

Nope, I haven't been, sw western slop is like an island. Seems like a fun thing to do.

[Bryan Dobson]

Seems like you are in a nice groove with your training. You've got your TRAC thing going and seem to have a good programming plan in place. Between those two factors and putting on some weight, I'd bet you are going to see some good results in the upcoming months.

Thanks Walter. I have a pace of progression that without injury, emergency or life change could add 150 to my total in. 12 months.

[Bryan Dobson]

Thursday 29 May 2014
TRAC
Continue training as normal
Combined stress: 5 High Stress
Weekly Avg Stress: 2.7 Moderate Stress
Recovery Rate: 3
Fatigue load: 3 Moderate Stress
( some outside stressors from work and family)

secondary squat/ high bar 2 ct pause squat no belt no sleeves45x5x2, 135x5,225x5
275x5@9 Resisted the urge to add more weight and volume...plenty of time for that in the coming weeks

primary bench assist / press45x10,135x5
155x5@9.5. I don't know if I am regressing or this is later in the week and not a priority.

Chin-ups x33 total

Various GPP
Tkes3x10
Pull aparts, face pulls
Pushdowns

1 hour warmup-cleanup

[Bryan Dobson]

Friday 30 may 2014
TRAC
Continue training as normal
Combined stress: 3.5 Moderate Stress
Weekly Avg Stress: 3 Moderate Stress
Recovery Rate: 7
Fatigue load: 4 High Stress

General activity day
Some plank work
2 mile walk..
After nap
Worked in my garden plot.


I came home from work a little tired and cranky and took an hour and a half nap...I love naps. I wish we all had time to nap every day.

Eating to gain , chicken thighs and rice tonight.

[Bryan Dobson]

Sunday June 1, 2014

TRAC
Continue training as normal.
Combined stress: 1 Low Stress
Weekly Avg Stress: 2.6 Moderate Stress
Recovery Rate: 10
Fatigue load: 2 Moderate Stress

Accumulation week 2 medium stress (Patiently accumulating fatigue)

Primary Squat/ squat no belt no knee sleeves 45x10,135x3,185x3,225x3,275x3
335x3@7
375x3@8 a pr for this variation..not that exciting https://www.youtube.com/watch?v=STa6...ature=youtu.be
365x3@8https://www.youtube.com/watch?v=qC6Y...ature=youtu.be
355x3@8.5https://www.youtube.com/watch?v=LEVp...ature=youtu.be

I changed camera angles today and discovered some knee cave I need to focus on.

Secondary bench main/ TNG bench45x10, 95x5,135x5,185x5
225x5@7
245x5@9.5 PR https://www.youtube.com/watch?v=HpAu...ature=youtu.be
My left hamstring cramped through most of this set.
237.5x5@9.5 https://www.youtube.com/watch?v=CnJ2...ature=youtu.be
232.5x5@9 https://www.youtube.com/watch?v=3y31...ature=youtu.be

Deadlift supplement/ Snatch grip deadlift
135x6,225x6
275x6
260x6