Recovery & Return To 600

Discussion in 'Training Logs' started by Jester, Jan 11, 2015.

  1. Jester

    Jester Well-Known Member

    I did ;).


    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 110kg.

    Unbelted deads; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.

    Chins; max-stim, 12 - BW.
     
  2. Jester

    Jester Well-Known Member

    Squats; 5 - 70kg, 3 - 90kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 120kg.

    Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.

    Unbelted block pulls; 3 - 240kg.
     
  3. Jester

    Jester Well-Known Member

    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 120kg.

    Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.

    Unbelted block pulls; 3 - 240kg.

    Chins; Max-stim; 16 - BW.

    I probably have 250kg deads in me next week for daily max, at least on some days. I will start adding in an accessory for the hamstrings slowly. Maybe mix-up deficits and block pulls on alternating days or something. Maybe snatch-grip; they're all hamstrings after-all.
     
  4. Jester

    Jester Well-Known Member

    Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.

    Unbelted block pulls; 3 - 240kg

    GHR; 5,5.


    Gave 250kg a shot but it was going to be a grinder so I left it there.

    All in all I think I'm recovering well though.
     
  5. Jester

    Jester Well-Known Member

    Deads; 3 - 100kg, 3 - 150kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg. I think I may keep the deads as belted and the rep work as unbelted. Preserving the lower back is going to be important and the belt certainly assists with that.

    Unbelted block pulls; 2 - 250kg. 6 sessions in a row. Shouldn't have an issue with these next week.

    Squats; 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. Post-surgery PR, and it felt really good to boot.
     
  6. Jester

    Jester Well-Known Member

    Saturday;

    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg, 3 - 120kg.

    Chins; max-stim; 12 - BW.

    Bike; 20mins, lvl 7 resistance.
     
    Last edited: Jul 27, 2015
  7. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg.

    Unbelted deficits; 3 - 200kg.

    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 3 - 120kg.


    Chins; max-stim; 12 - BW.

    Bench; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 100kg.

    Bike; 20mins, lvl 7 resistance.
     
    Last edited: Jul 27, 2015
  8. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg.

    Unbelted low block pulls; 3 - 240kg.

    Squat; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg.

    I may incorporate my back off sets as actual deads soon, prob. 230kg for a triple, unbelted etc.

    The pull off the floor is now lagging behind lockout.

    May incorporate a box-squat triple with a narrow stance once or twice a week.
     
  9. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 222.5kg, 1 - 232.5kg.

    Snatch deads; 2 - 200kg, 3 - 170kg.

    Squat; 3 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. 3 - 120kg.


    Going back to regular programming for deads. Hamstring recovery just isn't able to match quad recovery (ala from squats).

    Will reinstitute it come Friday.


    Second session; dropped back in with the wife a bit later.

    Unbelted deads; 1 - 170kg, 1 - 190kg, 3 - 200kg, 3 - 210kg, 3 - 220kg.

    Bench; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 3 - 100kg.
     
    Last edited: Jul 29, 2015
  10. Jester

    Jester Well-Known Member

    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 155kg. 3 - 120kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 110kg.
     
  11. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 1 - 210kg, 1 - 220kg, 3 - 230kg, 3,1 - 240kg, 3,2 - 230kg. Need to get the groove and belt figured out. Happy with this considering the time off.

    Squats; 3 - 80kg, 3 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 110kg.

    Second session;

    Deads; 1 - 210kg, 1 - 220kg, 3 - 230kg, 3 - 240kg.
     
    Last edited: Aug 1, 2015
  12. Jester

    Jester Well-Known Member

    Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg, 1 - 160kg, 4 - 125kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 140kg. 3 - 110kg

    Shrugs; 5 - 180kg, 5,5 - 220kg.
     
  13. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg. 250kg - FAIL

    Unbelted block pulls; 3,3 - 250kg.

    Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg, 1 - 160kg. Box squats; 3 - 120kg, 3 - 130kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg. 3 - 115kg.


    Will remedy those deads later this evening.

    Second session;

    Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1 - 250kg. Beltless, 3 - 220kg.

    Chins; max-stim, 12 - BW.
     
    Last edited: Aug 3, 2015
  14. Jester

    Jester Well-Known Member

    LS rows; max-stim, 12 - 100kg.


    Bench; 5 - 60kg, 3 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 140kg. 145kg - FAIL. 3 - 115kg.

    Squats; 5 - 60kg, 3 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg, 1 - 160kg. Anderson squats; 3 - 100kg.

     
  15. Jester

    Jester Well-Known Member

    Squats; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 165kg. Anderson squats; 3 - 100kg.

    Deficits; 5 - 100kg, 3 - 140kg, 1 - 180kg (warm ups); 1 - 200kg, 1,1,1,1,1,1 - 210kg.

    SLDL; 3,3 - 180kg.

    Bike; 20min, lvl 7 resistance.

    Second session;

    Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 140kg. 3 - 115kg.

    Block pulls; 5,5 - 240kg. Felt like RPE 5.

    LS Rows; max-stim, 12 - 105kg.
     
    Last edited: Aug 5, 2015
  16. Jester

    Jester Well-Known Member

    Friday;

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 3,3,3,3,3 - 240kg. Volume PR. Crushed it.

    Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 145kg. Anderson squats; 3 - 100kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg. 3 - 120kg.

    Chins; max-stim, 12 - BW

    Bike; 25min, lvl 7 resistance
     
  17. Jester

    Jester Well-Known Member

    Saturday;

    Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg,1 - 155kg, 1 - 170kg. PR. 2 - 140kg.

    Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1,1 - 135kg.
     
  18. Jester

    Jester Well-Known Member

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1,1,1 - 255kg.

    Low block pulls; 2,3,3 - 260kg.

    Squats; 5 - 70kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

    Still fatigued from a massive Friday-Saturday.

    Probably won't do anymore PR attempts on Saturdays for a while.

    Second session;

    Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1 - 270kg, 280kg - FAIL.
     
    Last edited: Aug 10, 2015
  19. _tim

    _tim Well-Known Member

    Incredible PRs, Jester. Great pulling and squatting!
     
  20. Jester

    Jester Well-Known Member

    Cheers, mate.

    Bloody tiring though haha.
     

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