Recovery & Return To 600

Lol said:
Training through the stuff of life is never easy but your 275 pull is testimony to the fact that determination and perseverance pays off. Well done mate.
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Cheers, mate.

300 before the wedding is probably out of reach but a new PR at say 280 should be doable.
 
Bench; 5 - 60kg, 3 - 80kg, 3 - 100kg (warm ups); 3 - 120kg, 3,2 - 125kg.

Bikie; 35min, lvl 7 resistance.

Some knee soreness from lowering the bar too firmly down the leg on deads/getting those scar tracks from pulling it up against the skin.
 
Updated program;

M:
Deadlift, 8-12 rep total, singles/doubles @RPE 9-10.
Block pulls; 2x3 @RPE 9 - if no chains.
GHR; rep total of 10-20.
Chins; 2-3 x4-5, @RPE 9.

Dead-stance box squat; 3x5, @RPE 8.

Tu:
Bench; 4x2-3 @RPE 9.5. 3x5 @RPE 9.

W:
Deficit deads; 6-8 rep total, singles/doubles @RPE 8-9.
Good mornings; 2x5 @RPE 8.
Dead-stance box squat; 3x5, @RPE 8.

F:
Deads; 3x3 -> 5x3 @RPE 9-9.5, then bump the weight. 1x5 @RPE 9.
Unbelted block pulls; 2-3x5.
Dead-stance box squat; 3x5, @RPE 8.
GHR; rep total of 10-20.

Sa:
Bench: 8x1 @RPE 9.5. 3x5 @RPE 9.
Chins; 2-3 x4-5, @RPE 9.


Squats on Monday won't always be happening.

Will work in some back off sets for the bench as well. Just don't really care that much about it, it's more muscle balance more than anything. Might even become OHP/BTN permanently.

I definitely need to ensure I'm hitting my chins consistently.

I'm doing a lot of lateral raises at home these days (have the DBs and plates). They seem to be keeping the shoulder happy doing sets of 8 w/15kgs, not quite raising to parallel with the ground (don't want trap involvement) and a very controlled eccentric.
 
Yesterday;

Good mornings; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups); 3 - 140kg, 5,5 - 180kg. Anyone wanting to improve their deadlift should absolutely be doing these unbelted. They are the best way to teach you to break from the floor using your hamstrings and glutes. SLDL are right up there too, butyou absolutely cannot flex your spine doing these, which is the key to learning that break.

Box squats; 5 - 60kg (warm ups); 5,5,5 - 100kg.

Unbelted low-rack pulls; 3,3 - 220kg.

WG chins; 5,5,5 - BW.

Bike; 35min, lvl 7 resistance.

Gave deficits a rest due to some VMO frustration. Platforms were taken so did the pulls from the rack instead. You end up crushing the floor a decent amount of course.
 
Lol said:
Can you recommend a vid that shows GMs the way you do them? Is the exrx.net example what you do? How about bar positioning? Low on scaps or high on traps?

http://exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html
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- Feet are approximately shoulder width apart, maybe slightly more.
- Toes pointing forward, maybe the tiniest bit out.
- Bar is in low-bar position and locked in there. Moses will have issues trying to dislodge that thing.
-- Use a powerbar if possible. Oly-bars have far too much roll.
- I lock/slightly hyperextend my lower back, then push glutes back and torso down.
- Knees have next to zero tracking forward (though realistically there will be a few centimetres when all said and done
- Once the bar has reached the safety-pins in the rack (at slightly above parallel), I will rest it there for a 1-count - i.e. stop momentum - and then stand up using hamstrings and glutes, the lower back should be isometric.


- this video by Steve Shaw is very close (pretend he's rest it down to pins), but his torso doesn't go 'flat' enough, and his glutes and thighs go too low. Glutes should go back, not really down (of course they do a bit, to create the hinge, but it should be a function of the movement only).
 
Friday;

Deads; 5 - 60kg1 - 210kg, 1 - 220kg, 3 - 230kg, 3 - 240kg, 3 - 245kg. 4,4 - 230kg.

SLDL; 3,3,3 - 190kg.

Box squats; 5 - 60kg (warm ups); 5,5 - 100kg, 5 - 110kg.

Chins; 4,4 - BW+20kg.


Second session;

Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1,1 - 250kg.

Bike; 35min, lvl 7 resistance.


Will probably bump the bike volume again next week.

Might shoot for 280kg dead tomorrow if things feel right.
 
Thanks for GM advice, Jester. Are you deloading on the pins or is it more of a static hold under load?
All the best with your 280 attempt too!
 
Monday;

Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1 - 250kg. 1,1,1,1 - 260kg Volume PR. My erectors failed on 5th rep of 260kg. I wouldn't classify as a significant strain, but definitely a bit painful. They're stiff and twingy today. Will take it easy this week. I'm fairly certain I didn't brace strongly enough/hold it properly as well. Rep #4 was a helluva grinder but I really wanted 5 singles at 260 for whatever reason.

CS Rows; 8,8 - 80kg.

Chins; 4,4 - BW +20kg.

GHR; 5,5.

Time constraints meant no bike today.
 
Wednesday;

Unbelted pause deads; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 2 - 180kg, 2 - 190kg, 2,2,2 - 200kg, 2,2,2 - 210kg.

Unbelted deficits; 1,1 - 190kg, 1,1 - 200kg, 1,1 - 210kg.

WG pulls; 5,5,5 - BW.

Box squats; 5 - 100kg, 5,5 - 110kg.

Bike; 40min, lvl 7 resistance
 
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 2,1,2 - 240kg. Unbelted; 3,3 - 220kg. Lower back is probably 85% there from the strain on Monday. I'm finding that for whatever nonsense reason that my quads have been maybe more involved than they should be and hamstrings not enough for a couple of sessions here and there. Focused on sitting back on the hamstrings as much as posisble for the back-off sets. Will try and crank out a little more tonight.

Good mornings; 3 - 100kg (warm ups); 3 - 140kg, 3 - 170kg, 3,3 - 180kg.
 
How are you figuring out relative quad and ham involvement? Are you going by subsequent fatigue?

Also, did you see Candito's world record DL attempt t'other day? It was live on YT. He was lifting traditional-style a while back but now seems to favour sumo, presumably because he can lift more.

All the best with the back tweak. I seem to tweak something most sessions these days. I should probably be eating more.
 
Lol said:
How are you figuring out relative quad and ham involvement? Are you going by subsequent fatigue?

Also, did you see Candito's world record DL attempt t'other day? It was live on YT. He was lifting traditional-style a while back but now seems to favour sumo, presumably because he can lift more.

All the best with the back tweak. I seem to tweak something most sessions these days. I should probably be eating more.
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Fatigue and literal/actual feeling.

Didn't see it, but sumo is far and away optimal for someone that short, even without the longer arms that some manlets have. The ROM is tiny.

Back is 95% sorted.
 
Saturday;

Bench; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups); 1 - 120kg, 1 - 125kg, 1,1 - 130kg. Going to be benching everyday to 2-4 singles of a daily max for a while. Will add in back-off sets when strength gains diminish.

CS Rows; 3 - 80kg, 3,3,3 - 90kg.
 
Deads; 5 - 70kg, 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1,1 - 250kg, 260kg FAIL, 2,2,2,2 - 250kg Volume PR. Fixed my form after the 260 didn't break. Was keeping the lower back in a position that was too tight (can't contract if it is already contracted as far as it can go). Just a psychological safety against the erectors giving out, which of course meant they kind of gave out.

Unbelted block pulls; 3,3,3 - 240kg. These felt awesome. I definitely need to maintain the significant portion of beltless work.

Second session;

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

Squats; 5 - 60kg, 5 - 80kg (warm ups); 1,1,1 - 100kg. Knee seems to be 'ok' with these. It will be interesting to see how it responds to 5x weekly squatting with high loads and reduced volume per session.
 
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Bench; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups); 1 - 120kg, 1,1,1 - 130kg.

Squat; 5 - 60kg, 5 - 80kg, (warm ups); 1,1,1 - 100kg.

Bike; 10m, lvl 7 resistance. Ran out of time, short session.

I have a much wider squat stance now, something akin to Layne Norton's. Feels a lot better on the knee. Although for box squats, I'll still keep the deadlift stance as a form of direct assistance next week once the HLHF//HIHF has been gotten used to.
 
Yesterday;

Unbelted pause deads; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 2 - 180kg, 3,3 - 200kg, 2,2,2 - 210kg.

SLDL; 3 - 160kg, 3 - 180kg, 3,3 - 200kg.

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

Squat; 5 - 70kg (warm ups); 1,1,1 - 100k.

Bike; 20min, lvl 7 resistance.
 
Deads; 5 - 70kg, 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 2,2,2,2 - 240kg.

Block pulls; 1 - 240kg, 1 - 250kg, 1 - 260kg, 3 - 270kg, 3 - 280kg.

Box squats; 5,5,5 - 110kg.


Several things;

- Pause deadlifts are def. not easy to recover from. Potentially do them on Friday, OR turn Friday in a heavy block pull day.

- New belt today with the Inzer style lever-lock. Need to wear that thing in.

- Need to keep those hamstrings involved re: the break.

- Daily squatting isn't something I can manage just yet.

- Will go back to Wednesday including deficits and good mornings I think.


Second session;

Deficits; 1 - 200kg, 1 - 210kg, 1 - 220kg, 2,2 - 230kg PR.

Bench; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 140kg. 145kg FAIL
 
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