Recovery & Return To 600

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

  1. Jester

    Jester Well-Known Member

    Cheers mate, and yes ... it's brutal.
     
  2. Jester

    Jester Well-Known Member

    Tuesday;

    Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 2,2,1,1 - 120kg, 1,1 - 125kg.

    Bike; 30min, lvl 10.
     
  3. Jester

    Jester Well-Known Member

    Good mornings; 5 - 60kg, 5 - 100kg, 3 - 120kg (warm ups); 8,8 - 140kg.

    LS rows; 5 - 60kg, 5 - 100kg (warm ups); 3,3,3,3,3 - 130kg.

    Bike; 40min, lvl 10
     
  4. Jester

    Jester Well-Known Member

    Yesterday;

    Bike - 40mins, lvl 7. Getting some stiffness/soreness behind the kneecap. More time at a reduced resistance is preferrable to the inverse given this.

    Dips; 6,6 - BW + 6kg.
     
  5. Jester

    Jester Well-Known Member

    Deficit deads; 5 - 70kg, 5 - 120kg, 1 - 160kg (warm ups); 1,3,3,3,3,3 - 180kg.

    Block pulls; 2,2,2 - 220kg.
     
  6. Jester

    Jester Well-Known Member

    Saturday;

    Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1 - 110kg, 2,2,2 - 120kg, 1,1,1 - 125kg. 3-sec pause; 3,3,3 - 100kg.
     
  7. Jester

    Jester Well-Known Member

    Deads; 5 - 70kg, 5 - 120kg, 1 - 160kg (warm ups); 1 - 180kg, 1 - 190kg, 1,2,2,2,2 - 200kg.

    Block pulls; 3,3 - 220kg.

    Second session;

    Squat; 5,5,5 - 60kg.

    Block pulls; 3,3 - 220kg.

    Chins; 6,6 - BW.
     
    Last edited: Feb 16, 2015
    Lol likes this.
  8. Jester

    Jester Well-Known Member

    Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 125kg, 1,1,1 - 130kg. 3 - sec pause, 5 - 100kg.

    Second session;

    Dips; 6,6 - BW +6kg.
     
    Last edited: Feb 18, 2015
  9. Jester

    Jester Well-Known Member

    I think I am going to stop using the belt for a little while, I really need to get my erectors back up and re-learn my pulling form.
     
  10. Jester

    Jester Well-Known Member

    Deficits; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5 - 150kg.

    Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 8,8,8 - 120kg.

    Chins; 6,6 - BW.


    Knee is feeling sore-stiff the last few days. Will probably drop load (also as consequence of beltless) and see how I go moving forward. Such a shit injury.

    Second session;

    Chins; 6,6 - BW.
     
    Last edited: Feb 18, 2015
  11. Jester

    Jester Well-Known Member

    I think I will be restricting myself back to unbelted Good Mornings and Block Pulls. Leaving floor and deficit work for a bit and see if that makes a difference. Have reduced time and resistance on bike as well.


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


    Strength is really returning on this. Definitely an improvement from when I was cutting on RFL last year. ROM is greater now as despite my barrel chest, the spotting bars on the new Force USA bench are valid and no longer too low (i.e. weight loss etc).

    Bike - 30min, lvl 7


    Second session;

    Dips; 8,8,6 - BW.
     
    Last edited: Feb 19, 2015
  12. Jester

    Jester Well-Known Member

    Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 5 - 200kg, 5,5,5 - 220kg. Belted. Higher hips, more back, hamstrings, next to nothing from quads.

    Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 5,5,5 - 140kg. Unbelted. Felt very good.


    On Monday will go slightly heavier on each of these. Leg press and chins this afternoon.
     
  13. Jester

    Jester Well-Known Member

    Saturday;

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

    Bike; lvl 7 - 30min.
     
  14. Jester

    Jester Well-Known Member

    Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 2 - 200kg, 2 - 220kg, 1,1,1,1,1,1,1,1 - 240kg.

    Chins; 6,6 - BW.

    Leg press; 10,10,10 - 140kg.


    Second sessions;

    Good Mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5 - 150kg. Unbelted. Can feel those erectors returning.
     
    Last edited: Feb 23, 2015
  15. Jester

    Jester Well-Known Member

    Physio has warned me to dial back the load on pulls.

    I'm going to move to a snatch grip, which will necessitate a lower load. Might do Rack Pulls instead of Block Pulls (smaller ROM), we'll see.
     
  16. Lol

    Lol Super Moderator Staff Member

    Making lifts feel harder with a lighter load sounds like a smart move while you continue to heal. To me, it makes absolutely no sense to hinder healing through upping the loads too soon. Will your snatch-grip pulls be off a couple of plates to reduce the ROM a little? Or are you happy that the load will be lighter even though the ROM will be slightly more?
     
  17. Jester

    Jester Well-Known Member

    Snatch grip pulls will be from blocks or rack.

    Same/shorter ROM, but putting the torso and arms at a biomechanical; i.e. the lift will be "harder", but not heavier. And probably most important is that extra perceived load (i.e. "harder") will be through the torso and hips, and not the knees.
     
  18. Jester

    Jester Well-Known Member

    Yesterday;

    Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 130kg. 3-sec pause; 3 - 110kg.
     
  19. Jester

    Jester Well-Known Member

    Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3,3,3,3,3 - 140kg. Unbelted. Definitely my primary mass builder at this stage. This exercise gets nowhere near enough love.

    Snatch-grip rack pulls; 5,5,5 - 160kg.

    Chins; 6,6 - BW.



    Reducing bike to M-W-F now. Proably 40-45min session.
     
  20. Jester

    Jester Well-Known Member

    Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 130kg, 1,1,1 - 135kg. 3-sec pause; 3 - 110kg.
     

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