Recovery & Return To 600

Squats; 10 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg, 1 - 180kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 3 - [email protected], 3 - 270kg@10 REP PR, 3 - 260kg@10, 3 - 250kg@9.


That triple roughly calculates to a 300kg 1RM, especially if I peaked for it.

Can't wait.
 
Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg. 3,3 - 160kg.

Chins; max-stim; 20 - BW.
 
Front squats; 5 - 60kg, 1 - 80kg, 3 - 100kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 12 - 250kg (max-stim).
 
Friday;

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 190kg.

Floor-pause deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 3,3,3,3 - 230kg.

RDL; 8,8 - 180kg.
 
Lol said:
12 x 1 x 250!
Powerful stuff. How long did you rest between reps?
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45-60seconds?

Not a direct max-stim protocol (m-time being longer), but not exactly rest-pause either. I find it's a terrific way to get in volume at a heavier load without the fatigue follow-up.
 
Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg. Keeping the increments more legit, think that reduced volume was costing me.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 270kg, 1 - 280kg, 1 - 290kg PR, 1 - 300kg PR !!! 3 - [email protected], 3 - 260kg@10, 3 - 250kg@8.


Was feeling 'ok' at 250, 27o went up like a dream. 280 was fast for 280kg and after that I just decided that I'd make 300kg. It was a grinder, no doubt about it and I made the mistake of issuing a war cry when I got it (lost my air and tightness, rib is a tiny bit sore now) but hot damn ... fuc|<ing excited and now I have the dilemma of figuring out how to get more weight on the bar as there's no more room (need thinner plates obv.).
 
Congratulations, Sir! 300kg milestone reached. Very nice indeed. That "war cry" injury will be unlikely to hold you back for long so what are you going to set your sights on next? A 200kg squat? That is eminently doable and I would suggest a 250 squat would be a good challenge to have in mind as you continue to progress your deadlift towards 318 (700lb).
 
Lol said:
Congratulations, Sir! 300kg milestone reached. Very nice indeed. That "war cry" injury will be unlikely to hold you back for long so what are you going to set your sights on next? A 200kg squat? That is eminently doable and I would suggest a 250 squat would be a good challenge to have in mind as you continue to progress your deadlift towards 318 (700lb).
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_tim said:
Wow, Jester. Incredible pulling!
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Cheers, fellas :).

@Lol - injury is just the same rib that cracked, it gets tender if I sleep on it too much or don't brace strongly enough for a heavy pull. 250kg squat is a LONG way off. It's much more reliant on a happy left knee and honestly, it's hard to get motivated for LBBS. I need to get some thinner plates at some stage but $$'s and the wife will have a say in that no doubt :p
 
Front squats; 5 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg. 3 - 100kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 12 - 250kg, max-stim
 
Friday;

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 165kg PR.

FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 3,3,3,3 - 235kg.

RDL; 6,6 - 200kg.
 
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Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 2 - 270kg@10, 3 - 260kg@10, 4 - [email protected], 3 - 250kg@10.

Chins; max-stim; 20 - BW.

Belt position was a bit out for deads, and I didn't leave enough space between the two exercises.

I will probably move front squats to Mondays (being heavy deads day) and just need to remember to keep a good few hours between them if possible for this day in particular.
 
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Front squats; 5 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg, 1 - 120kg. 3 - 100kg. The 120kg felt a lot faster and better form than last week.

FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3 - 240kg@9, 3 - [email protected], 3 - 240kg@9, 3 - 240kg@9.

Chins; max-stim; BW - 15.
 
Yesterday;

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg.
 
Front squats; 5 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg, 1 - 120kg. 3 - 100kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 12 - 260kg, max-stim Volume PR
 
Friday;

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg, 200kg FAIL. Felt good at 160kg but something just isn't working for me form-wise.

FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 4,4,4 - 230kg.

RDL; 8 - 180kg.
 
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