Recovery & Return To 600
- Thread starter Jester
- Start date
Deads; 5 - 70kg, 5 - 110k, 3 - 150kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg. 2,2,2,2 - 240kg. Made sure to keep the form correction from Friday night. Booyah. Hoping to get back to at least 275kg before the wedding.
Block pulls; 3 - 270kg, 1,1 - 280kg.
Box squats; 5 - 60kg (warm ups); 5,5 - 100kg.
Second sessions;
GHR; 5,5,5.
Chins; 4,4,4 - BW +20kg.
Bike; 30min, lvl resistance.
Block pulls; 3 - 270kg, 1,1 - 280kg.
Box squats; 5 - 60kg (warm ups); 5,5 - 100kg.
Second sessions;
GHR; 5,5,5.
Chins; 4,4,4 - BW +20kg.
Bike; 30min, lvl resistance.
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Wednesday;
Deficits; 5 - 60kg, 5 - 110kg, 3 - 150kg, (warm ups); 1 - 190kg, 1 - 200kg, 1,1,1 - 210kg, 1,1,2 - 220kg. That second rep of the double was ugly. Form is definitely different for a deficit over say, 2-3cms in height. This was somewhere between 5 and 6cm. Lots more quads after that initial break, lots of glutes. Focused on maintaining the correct thoracic position for me (quite rounded).
Good Mornings; 5 - 100kg (warm ups); 1 - 140kg, 5,5 - 160kg. Very easy.
Box front squats; 5,5 - 70kg. Easier than last Friday. Though 100kg for the standard box-squat is definitely around my upper limit, at least in context of end of workout.
CS Rows; 5 - 60kg (warm ups); 5 - 90kg, 4,4 - 100kg. Massive difference between them. Will roll back to 5kg increments from 90kg.
Deficits; 5 - 60kg, 5 - 110kg, 3 - 150kg, (warm ups); 1 - 190kg, 1 - 200kg, 1,1,1 - 210kg, 1,1,2 - 220kg. That second rep of the double was ugly. Form is definitely different for a deficit over say, 2-3cms in height. This was somewhere between 5 and 6cm. Lots more quads after that initial break, lots of glutes. Focused on maintaining the correct thoracic position for me (quite rounded).
Good Mornings; 5 - 100kg (warm ups); 1 - 140kg, 5,5 - 160kg. Very easy.
Box front squats; 5,5 - 70kg. Easier than last Friday. Though 100kg for the standard box-squat is definitely around my upper limit, at least in context of end of workout.
CS Rows; 5 - 60kg (warm ups); 5 - 90kg, 4,4 - 100kg. Massive difference between them. Will roll back to 5kg increments from 90kg.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 2,2,2,2 - 240kg. 4,4 - 220kg. Probably won't skip that 230kg step next time.
SLDL; 5,5 - 180kg.
Box squats; 5,5,5 - 100kg.
Second session;
Deads; 1 - 220kg, 3,3,3 - 230kg.
Bike; 30min, lvl 7 resistance
SLDL; 5,5 - 180kg.
Box squats; 5,5,5 - 100kg.
Second session;
Deads; 1 - 220kg, 3,3,3 - 230kg.
Bike; 30min, lvl 7 resistance
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1- 240kg, 1 - 250kg, 1,1 - 260kg, 1,1,2,1 - 250kg. Crushed it.
Block pulls; 4 - 270kg, 2 - 280kg.
Chins; 4,4 - BW + 20kg.
GHR; 8,6.
Second session;
Box front squats; 5,5 - 60kg.
Bike; 35min, lvl 7 resistance
Block pulls; 4 - 270kg, 2 - 280kg.
Chins; 4,4 - BW + 20kg.
GHR; 8,6.
Second session;
Box front squats; 5,5 - 60kg.
Bike; 35min, lvl 7 resistance
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Wednesday;
Deficits; 5 - 60kg, 5 - 100kg, 3 -140kg, 1 - 180kg (warm ups); 1 - 200kg, 1,1,1 - 210kg, 1,1 - 220kg, 1 - 230kg.
Good mornings; 5 - 100kg (warm ups); 3 - 140kg, 5,4 - 170kg.
Front box squats; 5 - 80kg, 5 - 70kg.
CS Rows; 5 - 80kg, 5 - 90kg, 5 - 95kg.
Bike; 30min, lvlv 7 resistance
Deficits; 5 - 60kg, 5 - 100kg, 3 -140kg, 1 - 180kg (warm ups); 1 - 200kg, 1,1,1 - 210kg, 1,1 - 220kg, 1 - 230kg.
Good mornings; 5 - 100kg (warm ups); 3 - 140kg, 5,4 - 170kg.
Front box squats; 5 - 80kg, 5 - 70kg.
CS Rows; 5 - 80kg, 5 - 90kg, 5 - 95kg.
Bike; 30min, lvlv 7 resistance
All about dat a$$, bro.
Seriously though, I have massive glutes. GM's are like candy for me, whereas a HBBS is never going to be straight-backed.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1,1,1 - 260kg. 265kg FAIL. Originally I was looking at going for 270kg today but lack of recovery, life stuff etc. meant that wasn't going to happen (figured it out pretty quick when warming up at 100kg). Could have grinded out 265 but didn't want to - not worth the risk. Made up volume with an extra set of block pulls.
Block pulls; 4 - 270kg, 3,3 - 280kg, 3RM and volume PR.
Chins; 4,4 - BW +20kg. WG; 5,5.
Box squats; 5,5,5 - 100kg.
GHR; 5,5.
Lower back could use a bit more attention. I will add in an extra set of Good Mornings on Wednesday, and tempted to add in some rack pulls at/about/just below knee height too.
Squats are coming along nicely.
Block pulls; 4 - 270kg, 3,3 - 280kg, 3RM and volume PR.
Chins; 4,4 - BW +20kg. WG; 5,5.
Box squats; 5,5,5 - 100kg.
GHR; 5,5.
Lower back could use a bit more attention. I will add in an extra set of Good Mornings on Wednesday, and tempted to add in some rack pulls at/about/just below knee height too.
Squats are coming along nicely.
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Yesterday;
Bench; 5 - 60kg, 3 - 100kg (warm ups); 3,3,3 - 120kg. Interesting feeling doing these without any leg drive whatsoever. Can't tuck the knee under yet, have a feeling the angle might be too sharp for it to ever happen. Guess I'll see.
Bunch of lateral raises.
Bike; 30min, lvl 7 resistance.
Bench; 5 - 60kg, 3 - 100kg (warm ups); 3,3,3 - 120kg. Interesting feeling doing these without any leg drive whatsoever. Can't tuck the knee under yet, have a feeling the angle might be too sharp for it to ever happen. Guess I'll see.
Bunch of lateral raises.
Bike; 30min, lvl 7 resistance.
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Deficits; 5 - 70kg, 5 - 120kg, 3 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 2 - 210kg, 2,2 - 220kg.
Box squats; 5 - 60kg (warm ups); 5 - 100kg, 5,5 - 110kg.
Good Mornings; 5 - 100kg (warm ups); 3 - 140kg, 5,5 - 170kg.
CS Rows; 5 - 80kg, 5 - 90kg, 5 - 95kg.
Bike; 20min, lvl 7--> lvl 8 resistance
Box squats; 5 - 60kg (warm ups); 5 - 100kg, 5,5 - 110kg.
Good Mornings; 5 - 100kg (warm ups); 3 - 140kg, 5,5 - 170kg.
CS Rows; 5 - 80kg, 5 - 90kg, 5 - 95kg.
Bike; 20min, lvl 7--> lvl 8 resistance
Deads; 5 - 60kg, 5 - 100kh, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 2,1 - 242.5kg, 3,3,3 - 230kg. Still recovering/not in ideal conditions due to life stuff, disrupted sleep and stress etc. Form was slippery on the 242.5 so I reduced the weight to a more comfortable working load. Will attempt to crank some more out a bit later.
Unbelted block pulls; 5,5 - 220kg. Lower back needs some work, and I do these in a neutral spine position as opposed to rounded thoracic that I would for regular lifts. My weak point is from below knee to over knee. My glutes don't have problems locking out like most round-back pullers would, it's that 'middle' portion of the lift, and largely due to faulty form and trying to drive using quads too much and not enough glutes/hamstrings.
It's probably worth me squatting prior to deficits on Wednesdays to reinforce leg drive from the hamstrings and glutes.
Box squats; 5 - 60kg (warm ups); 5 - 100kg, 5 - 110kg, 5 - 120kg. The last few reps of 120kg were a bit like squat-mornings more than I'd usually like but the quad strength is coming back.
Second session;
Deads; 1 - 220kg, 3 - 230kg, 3,3 - 242.5kg. Form fixed.
Bike; 20min, lvl 8 resistance
Unbelted block pulls; 5,5 - 220kg. Lower back needs some work, and I do these in a neutral spine position as opposed to rounded thoracic that I would for regular lifts. My weak point is from below knee to over knee. My glutes don't have problems locking out like most round-back pullers would, it's that 'middle' portion of the lift, and largely due to faulty form and trying to drive using quads too much and not enough glutes/hamstrings.
It's probably worth me squatting prior to deficits on Wednesdays to reinforce leg drive from the hamstrings and glutes.
Box squats; 5 - 60kg (warm ups); 5 - 100kg, 5 - 110kg, 5 - 120kg. The last few reps of 120kg were a bit like squat-mornings more than I'd usually like but the quad strength is coming back.
Second session;
Deads; 1 - 220kg, 3 - 230kg, 3,3 - 242.5kg. Form fixed.
Bike; 20min, lvl 8 resistance
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Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1 - 250kg, 1,1 - 260kg, 1 - 275kg PR, 1,1,1,1 - 250kg. Faster 275kg than last time.
Block pulls; 4,4 - 270kg.
Second session;
GHR; 6,6.
Chins; 4,4 - BW+20kg.
Bike; 35min, lvl 7 resistance.
Block pulls; 4,4 - 270kg.
Second session;
GHR; 6,6.
Chins; 4,4 - BW+20kg.
Bike; 35min, lvl 7 resistance.
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