Recovery & Return To 600

Yesterday; bike - 45min, lvl 7 resistance.





Today;


Deads; 5 - 70kg, 5 - 120kg, 1 - 160kg (warm ups); 1,1,1,1,1 - 180kg.

Block pulls; 3 - 180kg, 3 - 200kg, 3,3,3,3 - 220kg.

Chins; 4,4 - BW.

Seated leg curls; 5 - 60kg, 5 - 65kg, 5 - 70kg.

Single for deads at 60% were 'ok'. I was testing limits as instructed and will prob. drop back to triples at 150kg and work up gradually depending on feel. Block pulls were fine and I will be relying on them more than deadlifts for now for the obvious reasons; flexion range, weight-bearing difference on knee and the chondral defect.

Seated leg curls are so much better than lying, will be sticking with them.


Second session;

Shrugs; 5 - 140kg (warm ups); 3 - 180kg, 5,5,5 - 200kg.

Bike - 45min.
 
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BTN; 5 - 50kg, 5,5 - 55kg. Standing, leg felt good.

Bike - 30min, lvl 8 resistance.

I went a tiny bit too fast at the end trying to reach 10km distance, so icing it plenty right now. No pain, just need to be mindful of these things.
 
leonardopm said:
Stop Jester, you are humiliating me. Rehab on 180kg deads?! It's not even my max...
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I'll get you to 200kg in no time if you're willing to step outside Vanilla HST ;).

I've brought 5 of my mates at the gym from 150kg to 200kg in a six month period.
 
Deads; 5 - 70kg, 5 - 120kg (warm ups); 1,1,1 - 170kg, 1,1,1 - 200kg. Felt 'ok'. I'm using too much back because the glutes and left quad have atrophied so much. I think I will add glute bridge temporarily.

Block pulls; 3 - 200kg, 5,5 - 220kg. These on the other hand are fantastic.

SLDL; 3,3, - 150kg. Will go back to seated curls, probably a bit much for one session.

Chins; 4,4, - BW. Right-hand forearm strain is taking a while to heal. Will go back to LS Rows.
 
I know you're a fan of snatch-grip Pendlays. I tried standard Pendlays today for the first time for a while using my bench grip (thumb-length distance from the ends of the smooth middle of bar) and 205lb for reps didn't feel that bad but I did feel like I was losing a-hold of the bar at the top of the movement each rep.

You think moving my grip width out more will mitigate this or should I go hunting for my Versagrips?
 
TangoDown said:
I know you're a fan of snatch-grip Pendlays. I tried standard Pendlays today for the first time for a while using my bench grip (thumb-length distance from the ends of the smooth middle of bar) and 205lb for reps didn't feel that bad but I did feel like I was losing a-hold of the bar at the top of the movement each rep.

You think moving my grip width out more will mitigate this or should I go hunting for my Versagrips?
Click to expand...

Get Versa's already.
 
Yesterday;

Block pulls; 5 - 70kg, 5 - 120kg, 1 - 170kg (warm ups); 1 - 200kg, 1 - 220kg, 1,1,1 - 240kg, 4,4 - 220kg.

Chins; 4,4 - BW.

Seated leg curls; 5,5,5 - 70kg.

Bike - 30min lvl 8
 
Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 5,5 - 140kg.

LS rows; 5 - 60kg, 3 - 90kg (warm ups); 3,3 - 125kg, 3,3,3 - 130kg.

Pulldowns; 8,8 - 100kg.

Shrugs; 4,4 - 200kg.


Second session;

Sumo; 3,3,5,5 - 140kg.

Bike - 45min, lvl 8
 
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Yesterday;

Bench; 5 - 60kg, 5 - 80kg, (warm ups); 3 - 100kg, 2,2 - 110kg, 3 - 115kg. Doing everything paused now.

Bike - 30 min, lvl 9
 
Block pulls; 5 - 70kg, 5 - 120kg, 1- 170kg (warm ups); 6,6 - 200kg, 4,3 - 220kg. Strained back on last rep, so let it be. Nothing serious, just didn't hold tight enough.

LS rows; 5,5,5 - 115kg.

Chins; 5,5,5 - BW.

Squat; 5,5 - 40kg. Brandon Lilly moment.


Second session;

Good mornings; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 3,3,3 - 160kg.


Bike - 35min lvl 9
 
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Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1,1,1 - 110kg, 1,1,1 - 115kg.

Dips; 6,6 - BW. Tricepticons attack etc.


Bike - 40min lvl 9
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 1,1,1,1,1,1,1,1,1,1 - 200kg.

Sumo; 3,3,3 - 150kg.

Chins; 6,6 - BW.


Sumo feels really good on the knee for some reason.

Dead form is getting better.
 
Wednesday;

LS Rows; 3,3 - 125kg, 3,3,3 - 130kg.

Good mornings; 5 - 120kg, 5,5,5 140kg.

Bike - 45min, lvl 9


Thursday;

Bench; 3 - 100kg, 1,1,1,2,2,2 - 110kg.

Bike - 30min, lvl 9
 
Friday;

Deads; 5 - 70kg, 5 - 120kg (warm ups); 4,3,3,3 - 170kg.

Block pulls; 3,3 - 200kg, 3,3 - 220kg.

Good mornings; 5 - 150kg, 5,4 - 160kg.

Bike; 45min, lvl 9


Saturday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1 - 110kg, 1,1,1,1,1 - 120kg, 3,3 - 100kg.

Bike; 30min, lvl 10
 
Deficits; 5 - 60kg, 5 - 100kg, 1 - 140kg (warm ups); 1,1 - 180kg, 1,1,2,2,2,2 - 190kg. Had to do these on a plate on rubbery floor because platforms were being redone downstairs. Quite happy with them.

Leg press; 10 - 100kg (warm ups); 10,10 - 140kg.

Chins; 6,6 - BW.

Block pulls; 2,2 - 220kg. Just to work that spine.
 
45 mins on a stationary bike?! Good grief, man. I assume you were also eating a steak burger or three whilst you peddled away the time?
Very good to find that you are back on the lifting wagon again. All the best with your continued rehab and progress to greatness.
 
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