Bryan's journal

[Bryan Dobson]

I find it much harder to be spot on with the RPE on volume sets than I do when I'm doing singles, doubles, etc. If you are going to miss one way or the other, I think missing on the underside is the way to go because the whole point of volume is to get all the reps. Not saying you shouldn't continue to try and hit the plan, but your volume looks good.

Yes a few extra pounds is not critical, I have been going belt less a lot to hold intensity back during this block. When I start the 3@10s doubles and singles it will be very certain how much I have left.

Oldman,
Get the book if you want it. Don't let my opinion deter your curiosity. It is a complex system( if used as a program) the book will lay it out better if you want to learn about it quickly. It can also be used to auto regulate other programs. Anyone could Pick a program out of the latest practical programming and apply RTS to it.

[Bryan Dobson]

Tuesday 6-10-14

TRAC
Your stress trends have been high. Reduce training stress by 2 sets where possible or aim for minimal fatigue. Also consider skipping supplemental exercises.
Also, tiredness has been high. Try to take a nap today.


Combined stress: 5.5 High Stress
Weekly Avg Stress: 4.1 High Stress
Recovery Rate: 5
Fatigue load: 6 High Stress

A combination of my wife being sick and work stress meant a bad night of sleep and poor recovery. I laid and wished for sleep for too long.( not the sort of week where poor sleep can be easily overcome)

I have two choices I can train today as recommended at much reduced stress and volume level( my schedule during the week has no time for a nap)Or I can push the session a day and see if I recover enough to get the planned session in tomorrow.
I am leaning towards the latter wanting to get all the volume in this week that I can without running myself further down than necessary. It seems more optimal to hit each session as hard as I can as long as I get all the planned work in each week.

[Bryan Dobson]

Tuesday 10 June 2014
Got a nap in after work!

Accumulation high stress week de loaded to medium stress today

comp bench with pause45x10,95x5,135x5,175x5
210x5@8
240x5@10Pr with comp pause each rep
235x5@10
226.5x5@10

paused deadlift/ long 2 count below the knees. No belt just tension 135x3,225x3
315x3@8
300x3@8

I owe myself a supplemental push to make up from today

[Bryan Dobson]

Thursday June 12, 2014

TRAC
Continue training as normal
Combined stress: 2 Moderate Stress
Weekly Avg Stress: 3.4 Moderate Stress
Recovery Rate: 8
Fatigue load: 2 Moderate Stress

Naps Are useful.

High Stress week Accumulation week 3
Secondary Squat/Pause Squat...With Belt, welcome back old friend, no sleeves45x5,135x4,185x3,225x3,275x1
315x4@8 https://www.youtube.com/watch?v=g00j...ature=youtu.be
355x4@9.5 https://www.youtube.com/watch?v=3jZz...ature=youtu.be

340x4@10 https://www.youtube.com/watch?v=tzcN...ature=youtu.be
330x4@9.5 https://www.youtube.com/watch?v=NL_d...ature=youtu.be

Primary bench assist/ Press45x10,95x4,115x2,135x1,150x1
170x4@9
160x4@9
155x4@8.5
155x4@9

Make up work
Bench supplement/NGBP Paused155x7
185 3x7 @8-9


GPP tommorrow

[Bryan Dobson]

Friday 13th, June 2014

TRAC
Continue training as normal

Combined stress: 4.5 High Stress
Weekly Avg Stress: 3.7 Moderate Stress
Recovery Rate: 4
Fatigue load: 3 Moderate Stress

GPP day
At my office gym.
Dynamic stretching
6 rounds of 10 cable rows alternated with lat pull downs then 10 TKEs
5 ( I may have lost count) rounds of cable preacher curls and a useless feeling ab press machine.
7 bike intervals :20/1:40
A set of hammer curls

This actually felt pleasant and refreshing today.

Note, another week of high stress work coming. I need to focus on getting more fatigue (4-6)and keeping average stress readings below 4.

Tomorrow is a play day 4 wheeling and a picnic in the mountains

30 day Report showing return from vacation on the 23rd of May and accumulation beggining right away.

[Bryan Dobson]

Sunday 15 June 2014
Home stretch of accumulation. High stress week planned

TRAC
Continue training as normal
Combined stress: 1 Low Stress
Weekly Avg Stress: 3.1 Moderate Stress
Recovery Rate: 10
Fatigue load: 2 Moderate Stress

primary squat w belt and sleeves45x10,135x5,185x3,225x3,275x3,
335x3@6
385x3@7.5
400x3@8
385x3@8
365x3@7.5
365x3@8
Some nice reps.

secondary bench main/ TNG benchbelt and wrist wraps. 45x10,95x5,135x3,175x3,205x1,
230x3@7
255x3@9. PR
245x3@9
235x3@8
235x3@8.5
235x3@8.5
235x3@8.5 one more should certainly get me there
235x3@8.5. Stopped it was getting silly trying to get to a real 9. Time.
( for percentage folks my last max on May 15 was 265)

Supplemental deadlift pendlay rows 135x7
185 3x7 kept it tight and 3 minute rest @8-9.5

I started stiff and slow today but it worked out. When my recovery is maxed out I am subject to a lot of volume.

I will update videos later

[Bryan Dobson]

Squat top set 400x3@8
https://www.youtube.com/watch?v=Bhlp...ature=youtu.be



Last drop set 365x3@8
https://www.youtube.com/watch?v=l0ej...ature=youtu.behttps://www.youtube.com/watch?v=l0ej...ature=youtu.be

[Oldman]

Great workout, Bryan! I watched the vids: 400x3 looked easy!

[Bryan Dobson]

Tuesday 17 June 2014
TRAC
Continue training as normal
Combined stress: 2.5 Moderate Stress
Weekly Avg Stress: 3.4 Moderate Stress
Recovery Rate: 8
Fatigue load: 3 Moderate Stress

Today a mixed bag

comp bench/ belt wrist wraps comp pause4510,95x5,135x3,185x3,205x1
230x3@8
250x3@9.5 pr for comp pause each rep
240x3@9.5
230x3@8.5
230x3@9
230x3@9.5

fatigue is a sneaky bitch

comp deadlift to x4@10
185x4,225x4,315x2, 405x1
460x2@10 failed rep three below the knees. ( looking back that's a 5 pound pr for a double and I was being greedy and not following the process...my greed caused the failure should have just done 4s up like a good boy. My math said I could my body said no..stick to the process asshole
425x0
425x0. What a total fuck up
315x4
225x4
No pain, no soreness or apparent Reason, just a sudden regression. Fatigue

bench supplement ngbp rest pause set @175 and stopped for the day,

Bench is still getting stronger. I have been squatting real well. I had a pr 5 rep deadlift 2 weeks ago. All in all I am probably where I am supposed to be minus my mental error today.

[Lakshmi Meadows]

You're on a roll! Nice bench PR
We all get greedy every once in a while.