Training with Josh Bryant

Training Powerlifting
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Yesterday, 4/7/11
deadlift day 45 x 10 , 135 x 3 , 185,225 x 2 , 275,315,365, 425 x 1 , 495, 540 x 2.
Last two used my metal deadlifter . The 540 set was a rep pr. It was easy, 4-5 reps would have gone.

Speed dl 450 x3,3,3. Two minutes rest . These weren’t fast . I think the idea is to push the work because there isn’t much speed left after the heavy pulls.

Bent over row 240 x 5,5,5. Shrug. 405 x 15,15,15

deficit deads 355 x 3,3,3. My platform is 3.5 " high .

Reverse hyper slow tempo 50 x6,6,6. Done 4-1-4

spread eagle situp 10 x 8,8,8. Protein shake with 20 g bcaa to go with the 40g of protein

stretch hips, hip flexors , hamstrings, quads, lats ,pecs, adductors

62

Tom on average how long are you in the gym for any given workout?

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I’m taking an hour to hour and a half . Been lazy this past week in pushing to the low end time wise . Hitting tge deadlift pr makes me a little lazy afterwards . I’ll do the work but take my time.

I train at my place so I have no waiting for equipment . Just by myself or with 3-4 other guys .

I’d say on squat or deadlift day you could easily do it in 1:15-1:30. Upper body / bench days 1-1:15.

64

4/10/11. 2 board 45 x 12 , 135 x 5 , 185 x 3 , 225 x 3 , 275,315,335,365 x 2 paused

365x2 was a weight pr and rep pr. Best previously was 360 x 1 with a fast touch and go, more bounce and fly.

5 bd 340 x 8,8 paused
shoulder box 25 x 12,12,12,12. Massive painful shoulder pump
db rolling tri ext 50 x 10,10,10,10,10. Still with the shoulder pump. It was so much it hurt

Fat bar curls 100 x 6,0,0. To pumped shoulders yet to do these
band pull aparts minis x 15,15,15,25
iso probe abs three sets one minute

very happy , I could have hit 3-4 it felt on two boards . I was shaking on my setup but strong enough to power it up .

I missed 335 x pause on my first workout and doubled 365 paused raw today on two board .

65

Btw, took forever today , my friend was working in , my son was there and I had to coach him .

66

I just signed up with Josh as per your recommendation. Thanks!

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Good for you ! You will work hard a d will get stronger .

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I for one would be interested in how your program went from a missed a paused 2 bd with 335 to easy double with 345 in x weeks. Basically what was changed after you missed. None of this stuff is discussed in his book :frowning:

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It was a lot of work I wasn’t doing before . I was stagnant and didn’t push upper body for a few years .

Big change was pausing my two boards . That and the overall volume was greater . I was half ass sort of maintaining a certain level of strength and kind of lost the why for various reasons . Some were health related , some lack of motivation. I figured I better get in gear or I’m not pulling 600 ever .

So now I’m diligent . Btw my weeks are running around 9-10 days. I stretch it out to recover better .

As for strength , I hit 365 x 2 easy. I’m shooting for the 400 range when I test . So it’s two times per week, heavy and light
. More volume and watching that protein intake better .

70

Thanks!
But i also would like to see the programming. I gather your first week was double or triple with 335, which you missed and in six weeks you did easy double with 345. What was the assignment for week 2 etc? Did you cut the weight and work back up? I’m guessing that’s what you did and your overall program worked it’s magic :wink:

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Oh lord you want me to type? I’ll check back in the thread and see when I started it. I know I was supposed to do 255,375,295,315, and 335 for triples . I made the sets and reps but failed to do 335 for any . The reps were paused raw btw . Assistance has Bern roughly the same and increased weight and rep amount gradually as long as I made my target weights .

Because of the miss at 335 Josh had me do 320 x 3 the next week. I think I hit my target weights from then on .

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Great, thanks! That’s what i was looking for.

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Glad to help. Training has been disrupted lately due to life. I had lost a few days three weeks ago with my son’s illness. Recently a friend went in the hospital. I’m not missing, just stretching outt he time frame. i guess it’s a deload with in a deload.

Works for dinosaurs I guess.

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4/15/11 ssb squats 65 x 8. , 155,305,245,325,370 x 2

         ssb speed allegedly 335 x 3,3,3
         Paused Olympic squat 305 x 4,4
         One leg dl 60 x 5,5,5.  I suck at these
         Suitcase dls 165 x 5,5,5
         Plate twists 25 x 10 , 10 , 10

forgot my ghrs against the minis , tomorrow morning

I need to really tighten up squat form . My left knee acts up and I break form a little . I’m starting to think box squats are stupid .
I did them for years . Before I ever did them my squat was a thing of relative beauty . Now it’s shaky . Of course the ssb makes it harder to stay tight .

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4/19/11 deadlift 45 x 10 , 135 x 5 , 185 x 3 , 225 x 2, 275,315,365,435 x 1

metal king deadlift suit 500 x 2, 550 x 2 rep pr. I think 3, probably 4 would have gone . I never pulled a total of 4 reps with 500 or more before I’m a workout .

Speed deads 455 x 3,3,3 two minutes rest between sets

bent over row 245 x 5,5,5. Shrug 415 x 15,15,15

my traps were blown out here .

Deficit, 3.5" deadlift 365 x 3,3
reverse hyper 50 x 6,6,6 shorter strap from elite , was easier to do the 4-1-4 tempo.

Spread eagle sit ups 10 x 8,8,8

all the pulling is paying off . Before training with Josh I had one good pull a day , now I could just go do another .

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Nobody’s right and nobody’s wrong when it comes to training.
It just depends on how you adapt to the volume and intensity.
Your boy on the otherhand will just come out of this like a beast.

Good luck with the training and keep us posted on your progress.

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True. I think many don’t put enough time into the other stuff such as food, prehab / rehab , rest etc.

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Today they tested verticals at Jr’s school. He hit 33" setting a new high school record. All he’s doing is lifting heavy stuff and eating.

Yesterday I started my deload week

200 x 3,3,3 two board raw paused
five board raw paused 200 x 8,8
shoulder box 10 x 8,8,8
dumbell tri ext 30 x 8,8,8
thick bar curls 70 x 6,6,)

band pull aparts minis x 15,15
iso probe abs one minute , three sets

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4/23/11 ssb 200 x 3,3,3 paused oly squat 175 x 5,5
one leg dl 30 x 4,4,4
ghr x 6,6
plate twists 25 x 10,10,10

today jm press 100 x 8,8,8
band pull aparts minis x 15,15,15
is, ts, and ys set of ten of each with 10 lbs
pushdowns 50 x 20,20,20
leg raise legs bent x 12,12,12
legs st x 9,9,9

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Today , last workout of deload week

dl 45 x 10 , 135 x 5 , 225 x 3 , 315 x 1,1,1,1,1

bent over row 135 x 5,5,5
shrug 225 x 12,12,12
sl dl. 185 x 6,6
reverse hyper 50 x 6,6,6. Tempo of 4-1-4
spread eagle situps 10 x 8,8,8