Alog came the safety man Bryan Dobson

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BryanDobson
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Alog came the safety man Bryan Dobson

#1

Post by BryanDobson » Sun Feb 25, 2018 2:27 pm

47 years old 6’ but compressed an inch..lol walking around about 225#. I have been back to consistent training since 2012, former STA Marine/ with my developmental years spent performing football/track field and bmx racing and weight training, mostly misguided with spirts of neutifulmprogress from the age of 15.
Now I have a high stress jo for a major oil and gas producer.
Had a dista clavical ,resection a couple of years ago and have typical shoulder issues for a poor acromiom-clavical geometry.

Current maxes
Squat meet 485 recent gym 505
Bench meet 285- made some gains last year and had a set back in November (doing weighted dips am I stupid?) and back to 285
Deadlift 555 in a meet 565 in November 2017
Press best 210-current probably 200-205

Annual plan
If life doesn’t throw to many curveballs with employment, I Would like to break 600 on deadlift and get healthy sustainable progress on my pressing movements that have been in a stalemate between enough volume to progress and reaggravation of injuries for too long.


Last weeks training
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

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

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

Deadlift 460x5@7
https://youtu.be/_3A3eKZB7DI

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Wilhelm
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Re: Alog came the safety man Bryan Dobson

#2

Post by Wilhelm » Sun Feb 25, 2018 3:12 pm

Thanks so much for adding your log to the site, @BryanDobson.

Here's to not too many curve balls and a strong 2018 for you.
I'll be following with interest.

Nice numbers, btw. +++

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#3

Post by BryanDobson » Mon Feb 26, 2018 5:10 pm

Monday 26 february 2018

Press
75x5,90x5,110x3

135x5,155x3,172.5x2
135x5,155x3,172.5x2
135x5,135x5,135x5

Added 3 drop sets due to lack of movement of the pressing strength lately

High bar pause squat no belt or sleeves-15 minute window below
135x5,235x5
325x5,335x5,335x3,315x5

Split squat each leg
145x5,155x5,155x5,155x5

Lateral raise drop sets
25s,9,7,7,4
10s,5,4,5,4
5s, 4,3,2,4

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Manveer
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Re: Alog came the safety man Bryan Dobson

#4

Post by Manveer » Mon Feb 26, 2018 6:20 pm

Nice work, Bryan. Glad you joined the site.

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#5

Post by BryanDobson » Wed Feb 28, 2018 4:13 pm

Glad to be here Manveer!


Wed 28 February 2018

Ngbp
100x5,125x5,150x3

190x5,212.5x3
237.5x1x4

2”deficit SLDL
135x5,8-225x3
315x1,365x1
385x1x4

Lever rows
225x10x3

Anniversary trying to keep it short. Experimenting with a concept

BryanDobson
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Posts: 44
Joined: Sat Feb 24, 2018 11:39 am
Age: 53

Re: Alog came the safety man Bryan Dobson

#6

Post by BryanDobson » Fri Mar 02, 2018 4:17 pm

Friday 2march 2018

Front squat
135x3,185x3,225x3
275x3x5

Pin press chin level. 45x10,135x3
150x3x5

Life changes occurring standby.

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#7

Post by BryanDobson » Mon Mar 05, 2018 5:09 pm

Monday 5 March 2018

Bandwagon alert! I am Seriously in a stressful time and can’t think much about my own programming, so this is Hanley style HPS 3days a week using high bar squat and SLDL as variations I want to drive up, Maintaining bench as primary and see how shoulders do. Doing the high bar squat mainly to give my shoulders and distal right bicep a break. Driving up the SLDL makes for a brutally strong deadlift on strength day the SLDL will be from the floor no deficit.

Bench press tng
200x5x4
200x4x5

This is taking some weight off the bar, but the volume is the goal here.maybe this is what I need to try.

High bar squat with belt and sleeves
320x5x3
320x4x3
320x3x3

Ngbp
185x14

2” deficit SLDL
355x3x3
355x2x4

Good thing I have a lot of spare time right now.

BryanDobson
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Age: 53

Re: Alog came the safety man Bryan Dobson

#8

Post by BryanDobson » Wed Mar 07, 2018 4:16 pm

Bench tng
45x29;135x5,185x3,205x1,225x1
242.5x1
252.5x1
262.5x1@8

Comp squat
45x15,135x5,225x3,315x1, add belt and sleeves 405x1
430x1
455x1
467.5x1@8

Curls barxqp,65x10,75x10,80x10x3

BryanDobson
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Age: 53

Re: Alog came the safety man Bryan Dobson

#9

Post by BryanDobson » Wed Mar 07, 2018 5:45 pm

Bench tng
45x29;135x5,185x3,205x1,225x1
242.5x1
252.5x1
262.5x1@8

Comp squat
45x15,135x5,225x3,315x1, add belt and sleeves 405x1
430x1
455x1
467.5x1@8

Curls barxqp,65x10,75x10,80x10x3

Top set of bench
262.5@8


Sq
455


467.5@8

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#10

Post by BryanDobson » Fri Mar 09, 2018 6:23 pm

Friday 9 March 2018

High bar squat with belt and sleeves

365x3x4,365x2

Interleaving Bench , pure theft here.
Tng Bench
227x3x3,227.5x2

2ct pause bench
227.5x1x4

Deadlift with belt and flat shoes
455x1,475x1
525x1@8
480x2x4
480x1


All very doable. Took 1:45 to complete. work capacity is there. I need to measure stress and adjust based on recovery factors


Here’s how the high bar squat triples were generally going. Not carrying much if any fatigue, I like



Pause Bench sample


525x1@8


480x2-4th set
Last edited by BryanDobson on Fri Mar 09, 2018 8:19 pm, edited 1 time in total.

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Wilhelm
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Re: Alog came the safety man Bryan Dobson

#11

Post by Wilhelm » Fri Mar 09, 2018 7:11 pm

You don't mess around getting your hook grip set.

BryanDobson
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Age: 53

Re: Alog came the safety man Bryan Dobson

#12

Post by BryanDobson » Fri Mar 09, 2018 7:15 pm

Wilhelm wrote: Fri Mar 09, 2018 7:11 pm You don't mess around getting your hook grip set.
When you have enough reps under your belt it’s pretty automatic.
Plus these are high confidence weights I have done many times before. PRs I may hesitate and reset, and this is counterproductive. The grip works so just set and pull.

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#13

Post by BryanDobson » Mon Mar 12, 2018 7:01 pm

Monday 12 March 2018

Bench press tng
200x5x5
200x4x5

ngbp
185x15

High bar squat
320x5x5,320x4x3,320x3

SLDL 2” deficit
355x3x7

SS with bw supine rowsx5x7sets

Last set of bench
[video=youtube_share;6S5npxuDHh4][/video]

Random squat set
[video=youtube_share;W87P8foRjXI][/video]

Last set of 2”deficit SLDL
[video=youtube_share;eFzhLfUdwCc][/video]

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#14

Post by BryanDobson » Wed Mar 14, 2018 12:45 pm

Wednesday 14 March 2018

Comp squat
405x1
430x1
455x1
467.5x1
430x1

Tng Bench
225x1
242.5x1
252.5x1
262.5x1
242.5x1

Dumbell sim curls
25s
17,11,10,11,12


Sq 467.5

430


Be 262.5


Last set 242.5


BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#15

Post by BryanDobson » Fri Mar 16, 2018 2:07 pm

Friday 16 March 2018

High bar squat
365x3x4,365x2x2
Stress=400

Bench
tng 225x1,255x1, 227.5x3x4
2ct pause 227.5x1x4
Stress=481

Deadlift
480x2
525x1
480x2,480x1
455x2,455x1x2 scorched
Stress= 478

BryanDobson
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Posts: 44
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Age: 53

Re: Alog came the safety man Bryan Dobson

#16

Post by BryanDobson » Fri Mar 16, 2018 2:12 pm

Two week stress summary
We 1
M-
Bench-557
Sq-399
SLDL-188

W-
Be-346
Sq-346

Fr
Sq-350
Be-481
Dl-646

We2
M
Be-621
Sq-488
SLDL-232

We-
Sq-391
Be-391

Fr
Sq-400
Be-481
Dl-478

BryanDobson
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Age: 53

Re: Alog came the safety man Bryan Dobson

#17

Post by BryanDobson » Mon Mar 19, 2018 3:27 pm

Monday 19 March 2018

High bar squat
327.5x5x3,327.5x4x3,327.5x1
388

Bench press
205x5x3,205x4x3,205x3
388

Started taking antibiotics Friday for some sinitus that was giving me stomach issues all last week.
Feeling better already (gone are sore jaw and roof of mouth.cedar fever)but cutting way back on the stress this week while I finish antibiotic and heal up, so I might as well do a strength assessment next week.

BryanDobson
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Posts: 44
Joined: Sat Feb 24, 2018 11:39 am
Age: 53

Re: Alog came the safety man Bryan Dobson

#18

Post by BryanDobson » Sat Mar 24, 2018 5:11 pm

wednesday 21 March
Squat
405x1,430x1,430x1,405x1

Bench tng
235x1,245x1,245x1,235x1,235x1,235x1

Sat 24march
Bench
245x1,275x1,225x3,225x12ct pause

Press emom
140x3x10

Push ups continue no rest emom
Bwx10x5sets

I am flexing my schedule and workload. Recovery and motivation to spend a lot of time under the bar is shit due to life circumstances and I will not be setting any PRs under these conditions. I Might as well lose some weight and get the joints healthy.

BryanDobson
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Posts: 44
Joined: Sat Feb 24, 2018 11:39 am
Age: 53

Re: Alog came the safety man Bryan Dobson

#19

Post by BryanDobson » Tue Mar 27, 2018 2:08 pm

Tues 27 March 2018

Bwt 219

Deadlift
135x5:225x3,295x3,340x1,385x1
435x1,485x1,530x1

2” deficit dl
405x3x5

Bw supine rows x12x5

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