Recovery & Return To 600
- Thread starter Jester
- Start date
Yesterday;
Rack pulls, mid-shin; 5 - 60kg, 5 -100kg, 3 - 140kg (warm ups); 3 - 180kg, 1 - 200kg, 4,4,4 - 220kg.
Good mornings; 5 - 100kg (warm ups); 5,5,5 - 150kg.
DB rows; 5,5 - 70kg.
Seated leg curls; 10,10 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 40min, lvl 7 resistance
Rack pulls, mid-shin; 5 - 60kg, 5 -100kg, 3 - 140kg (warm ups); 3 - 180kg, 1 - 200kg, 4,4,4 - 220kg.
Good mornings; 5 - 100kg (warm ups); 5,5,5 - 150kg.
DB rows; 5,5 - 70kg.
Seated leg curls; 10,10 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 40min, lvl 7 resistance
Yesterday;
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 3 - 180kg (warm ups); 4,4,4 - 200kg.
Block pulls; 6,6,6 - 200kg.
DB Rows; 5,5,5,5,5 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 35min, lvl 7 resistance.
Deadlift form is back. Time to start raising the load.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 3 - 180kg (warm ups); 4,4,4 - 200kg.
Block pulls; 6,6,6 - 200kg.
DB Rows; 5,5,5,5,5 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 35min, lvl 7 resistance.
Deadlift form is back. Time to start raising the load.
Yesterday;
Deads; 5 -60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 3 - 180kg (warm ups); 1 - 200kg, 3,3,3,3 - 210kg. Stil need to tighen the lumber on some reps.
Block pulls; 4,4 - 210kg. Unbelted.
Good mornings; 5 - 100kg (warm ups); 5,5 - 150kg.
DB Rows; 8,8 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 35min, lvl 7 resistance
Deads; 5 -60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 3 - 180kg (warm ups); 1 - 200kg, 3,3,3,3 - 210kg. Stil need to tighen the lumber on some reps.
Block pulls; 4,4 - 210kg. Unbelted.
Good mornings; 5 - 100kg (warm ups); 5,5 - 150kg.
DB Rows; 8,8 - 70kg.
Hack squat machine; 10,10,10 - 100kg.
Bike; 35min, lvl 7 resistance
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 1 - 210kg, 1 - 220kg, 1 - 230kg, 1,1,1,1,1,1 - 220kg. Now let's get these other piggies wiggling ... as she says. Feeling good.
Block pulls; 3,3,3 - 220kg. Unbelted. Not sure if I want to do these belted or not. Belted helps with the break tremendously, unbelted builds erectors like nothing else.
Hack squat machine; 10,10 - 100kg. Might be time to go back to bodyweight squats now.
Bike; 35min, lvl 7 resistance.
DB Rows; 5,5,5 - 70kg.
Block pulls; 3,3,3 - 220kg. Unbelted. Not sure if I want to do these belted or not. Belted helps with the break tremendously, unbelted builds erectors like nothing else.
Hack squat machine; 10,10 - 100kg. Might be time to go back to bodyweight squats now.
Bike; 35min, lvl 7 resistance.
DB Rows; 5,5,5 - 70kg.
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Low-rack pulls; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 4,4,4 - 220kg. Only a couple inches of the floor, fairly taxing. I think I may cut out pulling on the Wednesday session for now, maybe just go back to light deficits.
Good mornings; 5 - 100kg (warm ups); 8,8 - 140kg.
Chins; 5,5 - BW +20kg, 10,6 - BW AMRAP.
Bike; 40min, lvl 7 resistance.
Good mornings; 5 - 100kg (warm ups); 8,8 - 140kg.
Chins; 5,5 - BW +20kg, 10,6 - BW AMRAP.
Bike; 40min, lvl 7 resistance.
TangoDown
Member
What do you think of Candito's 6 week (non-linear) program? I hear he's going to be overhauling the bench portion relatively soon (probably with more volume).
I'm thinking of running it for a cycle after I finish my cut to see if I like it. If I don't like it I'll hop onto a DUP program or continue doing what you laid out for me previously.
[also, strong chins @ your body weight]
I'm thinking of running it for a cycle after I finish my cut to see if I like it. If I don't like it I'll hop onto a DUP program or continue doing what you laid out for me previously.
[also, strong chins @ your body weight]
Friday:
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 210kg, 2,2,2,2 - 220kg. 5 - 200kg.
Block pulls; 4,4 - 210kg. Unbelted.
RDL; 5,5 - 180kg. Gave them a go. Still think they're a terrible exercise.
Chest supported rows; 5 - 80kg, 5 - 90kg.
Chins; 5,5 - BW +20kg.
Bike; 40min, lvl 7 resistance.
Hope the return to load continues smoothly from here on out.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 210kg, 2,2,2,2 - 220kg. 5 - 200kg.
Block pulls; 4,4 - 210kg. Unbelted.
RDL; 5,5 - 180kg. Gave them a go. Still think they're a terrible exercise.
Chest supported rows; 5 - 80kg, 5 - 90kg.
Chins; 5,5 - BW +20kg.
Bike; 40min, lvl 7 resistance.
Hope the return to load continues smoothly from here on out.
I can't even imagine doing RDL's after regular deads and block pulls. Chest-supported rows or lying on the floor staring at the ceiling would seem like a much better idea.
Glad to see you are continuing to heal. Any goals for this year's lifting once you are fighting fit again?
Glad to see you are continuing to heal. Any goals for this year's lifting once you are fighting fit again?
Honestly, I think it will just be deficits and/or good mornings. I keep trying different things, but the best hamstring exercise (other than GHR which I can't do yet due to frontal pressure on the knee) always comes back to being deficit or good morning.
300kg deadlift is the goal, which I would be hitting about now / shortly if it wasn't for this bloody knee.
Yesterday;
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 210kg, 1 - 220kg, 1,1 - 230kg, 1,1,1,1 - 235kg.
Block pulls; 3,3,3 - 240kg. Belted.
Deficits; 3,3,3 - 200kg.
Bike; 40min, lvl 7 resistance.
Feeling good on the deads, but I need to remember to do those back off sets. Block pulls are getting there too. They really help training the upper back to break, without assistance from the quads. I will start incorporating something that works the quads more directly, soon ... hopefully.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 210kg, 1 - 220kg, 1,1 - 230kg, 1,1,1,1 - 235kg.
Block pulls; 3,3,3 - 240kg. Belted.
Deficits; 3,3,3 - 200kg.
Bike; 40min, lvl 7 resistance.
Feeling good on the deads, but I need to remember to do those back off sets. Block pulls are getting there too. They really help training the upper back to break, without assistance from the quads. I will start incorporating something that works the quads more directly, soon ... hopefully.
Roughly what I'm doing atm, but dips continued instead of bench for now.
Wednesday is still a bit of a question mark. I will possibly add some higher-rep good mornings on Monday, and/or supported rows to M and F.
M:
Deadlift, 5x2 @RPE 9.5. 3x3 @RPE 8, with chains - 1x5 if no chains.
Block pulls; 2x3 @RPE 9 - if no chains.
Deficit deads; 3x3 @RPE 9.
Chins; 2-3 x6
Tu:
Bench; 4x2 @RPE 9.5. 3x5 @RPE 9.
Push press; 5x4 @RPE 8.
W:
Deficit deads; 3x3 @RPE 8-9.
Good mornings; 3x8 @RPE 8.
Dead-stance box squat; 3x8, @RPE 8.
F:
Deads; 4x3 -> 3x4 @RPE 9.5. 1x5 @RPE 9.
Block pulls; 2x5 @RPE 9.
Good mornings; 3x5 @RPE 8.
Chins; 2-3 x6.
Sa:
Bench: 8x1 @RPE 9.5. 3x5 @RPE 9.
Push press; 5x4 @RPE 8.
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Yesterday:
Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 8,8,8 - 140kg. Pausing on the safety's at the bottom, fantastic exercise.
Box squats - deadlift stance; 8,8,8 - 60kg.
Deficits; 5 - 60kg, 5 - 100kg, 3 -140kg, 1 - 160kg, 1 - 180kg (warm ups); 3,3,3 - 200kg.
Chins; 8,8 - BW.
Bike; 40 min, lvl 7 resistance
Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 8,8,8 - 140kg. Pausing on the safety's at the bottom, fantastic exercise.
Box squats - deadlift stance; 8,8,8 - 60kg.
Deficits; 5 - 60kg, 5 - 100kg, 3 -140kg, 1 - 160kg, 1 - 180kg (warm ups); 3,3,3 - 200kg.
Chins; 8,8 - BW.
Bike; 40 min, lvl 7 resistance
Yesterday;
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 3,3 - 220kg, 3,3 - 230kg. 5 - 200kg.
Block pulls; 5 - 240kg.
Chins; 5,5,5 - BW
Good mornings; 5 - 100kg (warm ups); 5,5 - 150kg.
Box squats; 8,8,8 - 60kg.
Post-surgery PR train continues. Form is back where it should be.
Belt is causing some frustrations as the cut continues, but have some ideas about how to fix it. Godawful brusing on lower abs because of the buckle being in the wrong place.
Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 3,3 - 220kg, 3,3 - 230kg. 5 - 200kg.
Block pulls; 5 - 240kg.
Chins; 5,5,5 - BW
Good mornings; 5 - 100kg (warm ups); 5,5 - 150kg.
Box squats; 8,8,8 - 60kg.
Post-surgery PR train continues. Form is back where it should be.
Belt is causing some frustrations as the cut continues, but have some ideas about how to fix it. Godawful brusing on lower abs because of the buckle being in the wrong place.
Saturday:
BTN push; 5 - 50kg, 5 - 60kg, 5,4 - 70kg.
LS Rows; 8,8,8 - 100kg.
Bike; 40min, lvl 7 resistance.
Wanted to find a space for rows, Saturday should be ok considering it's removed glutes, lower back and hamstrings from it. Will keep the reps a bit higher and load a bit lower.
BTN push; 5 - 50kg, 5 - 60kg, 5,4 - 70kg.
LS Rows; 8,8,8 - 100kg.
Bike; 40min, lvl 7 resistance.
Wanted to find a space for rows, Saturday should be ok considering it's removed glutes, lower back and hamstrings from it. Will keep the reps a bit higher and load a bit lower.
Yesterday;
Deads' 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 1 - 210kg, 1 - 220kg, 1,1,2 - 230kg, 2 - 235kg, 2,2 - 240kg. 5 - 200kg.
Block pulls; 2 - 250kg, 2,2 - 260kg.
Deficit; 3,3 - 200kg.
Chins; 5,5,5 - BW +20kg.
Bike; 40min, lvl 7 resistance.
Crushed those 240kg doubles.
Am going to add reps rather than load to deficit work. Block pulls will be loaded up aggressively to continue fixing the break.
Deads' 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 1 - 210kg, 1 - 220kg, 1,1,2 - 230kg, 2 - 235kg, 2,2 - 240kg. 5 - 200kg.
Block pulls; 2 - 250kg, 2,2 - 260kg.
Deficit; 3,3 - 200kg.
Chins; 5,5,5 - BW +20kg.
Bike; 40min, lvl 7 resistance.
Crushed those 240kg doubles.
Am going to add reps rather than load to deficit work. Block pulls will be loaded up aggressively to continue fixing the break.
Definitely, but the weight loss is obviously contributing as well. 8kgs off the body is 8kgs I can add to the bar (roughly and in general).
Good days and average days. Only a few bad days. The scar tissue from the surgery is the bigger issue, to be honest. It has caused some tracking problems for the patella region (not just the namesake tendon.
Otherwise, things are going very well. I'm not entirely sure whether I want deficits or block pulls on Wednesday's, with reference to the knee. Deficit is certainly the most vulnerable exercise, and it may just be a case of me needing to reduce the sie/height of the deficit.