Recovery & Return To 600

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

  1. Jester

    Jester Well-Known Member

    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.
     
    Last edited: Mar 1, 2015
  2. Jester

    Jester Well-Known Member

    Saturday;

    Dips; 10,10,10 - BW.
     
  3. Jester

    Jester Well-Known Member

    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
     
    Last edited: Mar 2, 2015
  4. Jester

    Jester Well-Known Member

    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").
     
  5. Jester

    Jester Well-Known Member

    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.
     
  6. Jester

    Jester Well-Known Member

    Yesterday;

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

    Jester Well-Known Member

    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.
     
    Last edited: Mar 8, 2015
  8. Jester

    Jester Well-Known Member

    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.
     
  9. TangoDown

    TangoDown Member

    Would something like a floor press be a reasonable alternative for the time-being?
     
  10. Jester

    Jester Well-Known Member

    Potentially, but the practicality of this in my gym makes it not really worth it.
     
  11. Jester

    Jester Well-Known Member

    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.
     
  12. Jester

    Jester Well-Known Member

    Yesterday:

    Dips; 5 - BW, 5 - BW + 6kg, 6,6 - BW +10kg



    No knee frustration ... huzzah ...
     
  13. Lol

    Lol Super Moderator Staff Member

    And you get to put that bodyweight of yours to good use! ;p
     
  14. Jester

    Jester Well-Known Member

    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
     
  15. Jester

    Jester Well-Known Member

    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.
     
  16. Jester

    Jester Well-Known Member

    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.
     
  17. Jester

    Jester Well-Known Member

    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.
     
    Last edited: Mar 18, 2015
  18. Jester

    Jester Well-Known Member

    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.
     
  19. Jester

    Jester Well-Known Member

    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.
     
    Last edited: Mar 23, 2015
  20. Jester

    Jester Well-Known Member

    Yesterday;

    DB Rows; 8,8,8,8 - 60kg.

    Giving knee a slight rest.
     

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