Bryan's journal

[Bryan Dobson]

Monday 2 June 2014

TRAC
Continue training as normal
Combined stress: 2.5 Moderate Stress
Weekly Avg Stress: 2.7 Moderate Stress
Recovery Rate: 10
Fatigue load: 5 High Stress

Easy GPP day
Minor mobility work focusing on trunk and hamstrings and a 25 minute walk. ( it helps my recovery)
Finished with a beer and working on a consistent dietary surplus. Weight is at a sticking point and not moving, yet.

[Bryan Dobson]

Tuesday 3June 2014
TRAC
Continue training as normal
Combined stress: 4 High Stress
Weekly Avg Stress: 2.8 Moderate Stress
Recovery Rate: 6
Fatigue load: 4 High Stress

Carrying some sorenees and fatigue in my legs shoulders and chest


Primary Bench/Comp Bench with 1 ct pause45x10,95x5,135x3,185x3,225x3
245x3@8
237.5x3@8
232.5x3@8.5
Chest and anterior shoulders were screaming with soreness and heat

Primary deadlift/conventional with squat shoes, 4" belt 135x5,225x3,315x2.405x1
445x5@9 PR Plus 17.5 pounds to last 5rm was suppossed to be @ 10 I undershot the weight
5 minutes later
425x5@9.5
Felt explosive off the floor today

Supplmental bench
NGBP Rest pause 10 breath
175x10,5,4

EX curls RP
15,8,5

Video of DL 445x5
http://<iframe width="560" height="3...reen></iframe>
https://www.youtube.com/watch?v=zgqP...ature=youtu.be

425x5
http://<iframe width="560" height="3...reen></iframe>

https://www.youtube.com/watch?v=AFy5...VKl87ZlDblROHw

[elVarouza]

Nice deadlift PR. The fifth rep looked pretty smooth. I think 445 was my 5RM when I first hit 500. I'll bet you're really close.

What bar are you using for pulls? What's that sweet-looking one in the rack?

[Bryan Dobson]

I used the Castro bar yesterday. I like to use it for my volume pulls and rack pulls while the one on the rack is the westside. It is a nice sticky bar and a bit stiffer. I use it for bench and squat and my lower rep pulls.

[Walter Palmer]

Nice pulling! 445x5 is pretty darn strong.

[Bryan Dobson]

Thanks Walter and again Dan. Pushing hard on deadlifts takes a chunk out of the reserves.

TRAC
Continue training as normal
Combined stress: 6 High Stress
Weekly Avg Stress: 3.4 Moderate Stress
Recovery Rate: 3
Fatigue load: 5 High Stress

Easy recovery GPP day
I walked a lot of area today at work due to plant turnaround activities.
Calisthenics ( old school marine corps daily seven)

Passive recovery
Hot tub for an hour some alcohol as an analgesic consumed in hot tub

[Oldman]

Man, that set of 455x5 looked great! I think elV is right on: 500 is really close.

[Bryan Dobson]

Tuesday 5 June 2014
Accumulation ..last day of medium week

TRAC
Continue training as normal.
Soreness seems elevated. Perform some restoration work for the affected muscles.

Combined stress: 4.5 High Stress
Weekly Avg Stress: 3.4 Moderate Stress
Recovery Rate: 6
Fatigue load: 5 High Stress
( I tried to book a message this weekend they are all booked so it's the hot tub tonight)

secondary squat/ pin squat no belt no sleeve45x5,45x5, 135x5,185x5,225x5,275x5
315x5x5@8.5
307.5x5@8.5
300x5@8.5
Undershot weight again. back is sore muscularly but was strong enough to hold good position. I marked to drop the pin an inch next time to make these harder.

Ppress45x10,95x4,135x4
170x4@9
165x4@9.5. Bar path
160x4@9


Easy finish
Chins 3x5. Minimal , tired or lazy.
TKE 3x10 felt good.

[Bryan Dobson]

Man, that set of 455x5 looked great! I think elV is right on: 500 is really close.

Thanks OM. It doesn't count until I pull it.

[Lakshmi Meadows]

I sure don't miss accumulation...I can remember one day when the only relief came from a scalding hot bath every couple hours.
Get some rest and maybe some tiger balm :-)