Recovery & Return To 600

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

  1. TangoDown

    TangoDown Member

    Question for you:

    Should knee extension progress continuously once a deadlift breaks from the ground or should their be periods below the knee where leg extension ceases but hip extension continues to progress? I find I always do the latter and end up in a posterior pelvic tilt (with no excessive change in thoracic positioning though) and with a fair bit of leg extension left to do past the knee and I've noticed a lot of pros will almost be locked out at the knee by the time they're at the same point.
     
    Last edited: Jun 21, 2015
  2. Jester

    Jester Well-Known Member

    Do you have form like KK or Tushscherer ?
     
  3. Jester

    Jester Well-Known Member

    Saturday;

    WG chins; 5,5 - BW.

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

    Squats; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg.
     
  4. TangoDown

    TangoDown Member

    Here's a beltless 275 pull after my session today. Not super used to conventional but it'll show you what I mean.

    http://tinypic.com/r/5tvvd1/8
     
  5. Jester

    Jester Well-Known Member

    Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1/2 280kg FAIL, 280kg FAIL. That first attempt was so close. If it cleared the knee then I'd have locked it out. Didn't want to try and grind on 280kg though.

    Block pulls; 3,3,2 - 280kg. Volume PR.

    Squats; 5 - 70kg, 1 - 90kg, 1 - 100kg, 1 - 110kg, 1 - 120kg.

    Second session;

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

    Deads; 1 - 220kg, 3,3 - 240kg.
     
    Last edited: Jun 22, 2015
  6. Jester

    Jester Well-Known Member

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

    Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

    Bike; 30min, lvl 7 resistance
     
  7. Jester

    Jester Well-Known Member

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

    Unbelted pause deads; 5 - 70kg, 5 - 120kg, 2 - 170kg (warm ups); 2 - 190kg, 2,2 - 210kg, 2,2 - 220kg. Definitely as far as I can push it and still cause Wednesday 'lighter'.

    Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

    WG pulls; 5,5,5 - BW.

    Bike; 30min, lvl 7 resistance
     
  8. Jester

    Jester Well-Known Member

    Yesterday;

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

    Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.


    Knee is feeling good, quads are a little sore up around hip flexors and adductors.

    Strongly recommend the squat everyday program for anyone interested in bringing it up. I think I'll probably be getting to around 150kg on each before needing to incorporate the first back-off set.

    One point to note is that I will probably move some of those 100kg reps on bench to post-daily max.
     
  9. Jester

    Jester Well-Known Member

    Friday;

    Deads; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 2,2,3 PR - 250kg. Unbelted; 3,3 - 220kg.

    Shortened session due to time constraints.
     
  10. Jester

    Jester Well-Known Member

    Monday;

    Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1/2 - 280kg FAIL, 280kg FAIL. Stuck at the knees again. Bruised my left rib from belt and breathing too much in. Will probably just leave deads be until after back from wedding & holiday. I think I'll be focusing on more unbelted work as well, moving forward.

    Low block pulls; 3 - 260kg, 2 - 270kg. Unbelted; 3,3 - 240kg.

    Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

    Chins; 5,5,5 - BW.
     
    Last edited: Jun 29, 2015
  11. Jester

    Jester Well-Known Member

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3,3 - 100kg.

    BTN; 5 - 60kg, 2 - 70kg, 1 - 80kg, 1 - 85kg. Bench needs to rest until this bruising is gone.

    Chins; 5,5 - BW

    Bike; 40min, lvl 7 resistance.

    Doing RFL until the wedding next weekend. Should have access to a multi-station over there but not free weights.
     
  12. mickc1965

    mickc1965 Well-Known Member

    Good luck with the wedding and enjoy married life!!
     
  13. Jester

    Jester Well-Known Member

    Cheers, mate.

    Technically already done (registry etc.) but the 'ceremony' and party is on the 11th. Looking forward to the break, I can tell you.
     
  14. Jester

    Jester Well-Known Member

    Yesterday;

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

    Snatch grip deads; 2 - 170kg, 2 - 190kg, 2,2,3,3 - 200kg. Nice alternative until the rib heals up.

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 100kg.

    Bike; 40min, lvl 7 resistance
     
  15. Jester

    Jester Well-Known Member

    Yesterday;

    Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 145kg. 3 - 110kg.

    BTN; 5 - 60kg, 2 - 70kg, 1 - 80kg, 1 - 85kg.

    Lat pulldowns; 8,8,8 - 100kg.

    Bike; 40min, lvl 7 resistance
     
  16. Jester

    Jester Well-Known Member

    Snatch grip block pulls; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 220kg, 3,3 - 230kg, 3,3 - 250kg. Ribs are still a bit bruised, though certainly in a better place than 3 weeks ago. Lever belts be rough.

    Squats; 5 - 70kg, 1 - 90kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

    Chins; max-stim; 20 - BW.
     
  17. mickc1965

    mickc1965 Well-Known Member

    What did you do?
     
  18. Jester

    Jester Well-Known Member

    Breathed too deeply and hard into new belt. It was set just a little bit high and probably had my arms a little bit closer than they ought to have been. IAP goes up, the ribs want to expand. Belt at the wrong height essentially is preventing this.

    Therefore, bruising.
     
  19. Jester

    Jester Well-Known Member

    Am extremely tempted to starting doing daily deadlift alongside the squatting and bench/OHP'ing.
     
  20. mickc1965

    mickc1965 Well-Known Member

    Go for it, started doing it myself last week
     

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