Recovery & Return To 600

Rack pulls; 5 - 60kg, 5 - 100kg, 3 - 140kg (warm ups); 5,5,5 - 180kg. Unbelted.

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5,5 - 150kg. Unbelted.

Second session;

Unilateral leg press; 10,10,10 - 50kg.

Chins; 5,5 - BW + 10kg.
 
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Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 3 - 180kg, 3,3,3,3 - 200kg.

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

Second session;

Unilateral leg press; 10 - 50kg, 10,10 - 60kg.

Chins; 5,5 - BW + 10kg.

Bike - 35min, lvl 7
 
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Bench press; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1 - 130kg, 1,1,1 - 135kg, 1,1 - 140kg. 3-sec pause; 3 - 120kg.

Really happy with progress here. Will be doing just 3-sec pause work on Wednesdays now, and doing dips in the evening at home ("second session").
 
Unilateral leg press; 10,10,10 - 60kg.

Deficit deads; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5 - 160kg. Unbelted. Felt great.

Chins; 3,3,3 - BW +15kg.

Second session;

Bike; 40min, lvl 7 resistance.

Pulls; 5,5 - BW.
 
Yesterday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 3-sec pause; 3,3,2,2,2 - 120kg.
 
ULP; 10 - 60kg, 8,8 - 70kg.

Deads; 5 - 60kg, 5 - 120kg (warm ups); 3 - 170kg, 3 - 180kg, 3,3 - 190kg.

Chins; 3,3,3 - BW + 15kg.

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5 - 150kg.


Second session;

Pulls; 5,5 - BW.

Bike - lvl 7, 45min.
 
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Saturday:

Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 102kg, 1,1,1 - 130kg. 1,1,1 - 135kg. 3,3 - 120kg.

Going to stop bench for a while and replace w/Dips. It's extremely uncomfortable on the knee , or alternative is I don't set up properly and spend every rep thinking about trying not to set up subconsciously.
 
Jester said:
Saturday:

Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 102kg, 1,1,1 - 130kg. 1,1,1 - 135kg. 3,3 - 120kg.

Going to stop bench for a while and replace w/Dips. It's extremely uncomfortable on the knee , or alternative is I don't set up properly and spend every rep thinking about trying not to set up subconsciously.
Click to expand...

Would something like a floor press be a reasonable alternative for the time-being?
 
Deads; 5 - 70kg, 5 - 120kg (warm ups); 1 - 170kg, 1 - 180kg, 1 - 190kg, 1,1,1,1,1,1,1,1 - 200kg.

Rows; 5,5 - 120kg.

Good Mornings; 5 - 100kg (warm ups); 8,8 - 140kg.

ULP; 8,8,8 - 70kg.
 
Wednesday:

ULP; 8,8,8 - 70kg.

Block pulls; 5 - 60kg, 5 - 100kg, 5 - 140kg (warm ups); 3 - 180kg, 3,3 - 200kg, 3,3 - 210kg.

Chins; 5,5 - BW + 15kg

Good Mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 140kg, 5,5 - 150kg.


Second session;

Pulls; 5,5 - BW

Bad girls; 10,10 - 90kg.

Bike; 40min, lvl 7 resistance
 
Friday:

Block pulls; 5 - 70kg, 5 - 120kg, 5 - 160kg (warm ups); 3 - 200kg, 3,3,3,3 - 210kg.

SLDL: 5,5 - 160kg.

ULP; 8,8,8 - 70kg.

Chins; 5,5 - BW +15kg.

Bike; 30min, lvl 7 resistance.



Won't be posting up Tu-Th-Sa Dips until back to doing more thorough 'push' sessions.
 
Block pulls; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 6,6,6,6 - 210kg. Belt is back.

SLDL; 5,5 - 150kg. Unbelted.

ULP; 8,8,8 - 70kg.

Chins; 4,4 - BW +20kg.

Second session;

Pulls; 5,5 - BW. Will probably turn these into DB rows at home.
 
Deficits; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5,5 - 160kg.

Sumo; 3,3,3 - 160kg.

Chins; 4,4 - BW +20kg.

ULP; 8,8,8 - 70kg.

DB Rows; 8,8 - 60kg.
 
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Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg (warm ups); 2,2,2,2,2 - 200kg.

Block pulls; 4,4 - 220kg.

Chins; 4,4 - BW +20kg.

Leg curls; 10,10 - 65kg.
 
Deficit; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg (warm ups); 3,3,3 - 180kg, 3,3 - 200kg.

Hack squat machine; 10,10,10 - 97.5kg.

Chins; 4,4 - BW.

Bike; 30min, lvl 7 resistance.


Second session;

DB Rows; 8,8,8 - 60kg.
 
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