Alog came the safety man Bryan Dobson
Moderator: Chebass88
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Alog came the safety man Bryan Dobson
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
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
- Wilhelm
- Little Musk Ox
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Re: Alog came the safety man Bryan Dobson
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. +++
Here's to not too many curve balls and a strong 2018 for you.
I'll be following with interest.
Nice numbers, btw. +++
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- Age: 53
Re: Alog came the safety man Bryan Dobson
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
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
- Manveer
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- Age: 39
Re: Alog came the safety man Bryan Dobson
Nice work, Bryan. Glad you joined the site.
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Re: Alog came the safety man Bryan Dobson
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
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
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- Age: 53
Re: Alog came the safety man Bryan Dobson
Friday 2march 2018
Front squat
135x3,185x3,225x3
275x3x5
Pin press chin level. 45x10,135x3
150x3x5
Life changes occurring standby.
Front squat
135x3,185x3,225x3
275x3x5
Pin press chin level. 45x10,135x3
150x3x5
Life changes occurring standby.
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Re: Alog came the safety man Bryan Dobson
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.
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.
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Re: Alog came the safety man Bryan Dobson
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
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
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Re: Alog came the safety man Bryan Dobson
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
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
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Re: Alog came the safety man Bryan Dobson
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
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.
- Wilhelm
- Little Musk Ox
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Re: Alog came the safety man Bryan Dobson
You don't mess around getting your hook grip set.
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Re: Alog came the safety man Bryan Dobson
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.
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Re: Alog came the safety man Bryan Dobson
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]
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]
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Re: Alog came the safety man Bryan Dobson
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
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
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Re: Alog came the safety man Bryan Dobson
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
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
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Re: Alog came the safety man Bryan Dobson
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
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
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Re: Alog came the safety man Bryan Dobson
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.
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.
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- Registered User
- Posts: 44
- Joined: Sat Feb 24, 2018 11:39 am
- Age: 53
Re: Alog came the safety man Bryan Dobson
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.
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.
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- Age: 53
Re: Alog came the safety man Bryan Dobson
Tues 27 March 2018
Bwt 219
Deadlift
135x5:225x3,295x3,340x1,385x1
435x1,485x1,530x1
2” deficit dl
405x3x5
Bw supine rows x12x5
Bwt 219
Deadlift
135x5:225x3,295x3,340x1,385x1
435x1,485x1,530x1
2” deficit dl
405x3x5
Bw supine rows x12x5