I did
.Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 110kg.
Unbelted deads; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.
Chins; max-stim, 12 - BW.
Recovery & Return To 600
- Thread starter Jester
- Start date
I did
.Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 110kg.
Unbelted deads; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.
Chins; max-stim, 12 - BW.
Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3 - 120kg.
Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.
Unbelted block pulls; 3 - 240kg.
Chins; Max-stim; 16 - BW.
I probably have 250kg deads in me next week for daily max, at least on some days. I will start adding in an accessory for the hamstrings slowly. Maybe mix-up deficits and block pulls on alternating days or something. Maybe snatch-grip; they're all hamstrings after-all.
Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.
Unbelted block pulls; 3 - 240kg.
Chins; Max-stim; 16 - BW.
I probably have 250kg deads in me next week for daily max, at least on some days. I will start adding in an accessory for the hamstrings slowly. Maybe mix-up deficits and block pulls on alternating days or something. Maybe snatch-grip; they're all hamstrings after-all.
Unbelted deads; 5 - 120kg, 3 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg.
Unbelted block pulls; 3 - 240kg
GHR; 5,5.
Gave 250kg a shot but it was going to be a grinder so I left it there.
All in all I think I'm recovering well though.
Unbelted block pulls; 3 - 240kg
GHR; 5,5.
Gave 250kg a shot but it was going to be a grinder so I left it there.
All in all I think I'm recovering well though.
Deads; 3 - 100kg, 3 - 150kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg. I think I may keep the deads as belted and the rep work as unbelted. Preserving the lower back is going to be important and the belt certainly assists with that.
Unbelted block pulls; 2 - 250kg. 6 sessions in a row. Shouldn't have an issue with these next week.
Squats; 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. Post-surgery PR, and it felt really good to boot.
Unbelted block pulls; 2 - 250kg. 6 sessions in a row. Shouldn't have an issue with these next week.
Squats; 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. Post-surgery PR, and it felt really good to boot.
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg.
Unbelted deficits; 3 - 200kg.
Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 3 - 120kg.
Chins; max-stim; 12 - BW.
Bench; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 100kg.
Bike; 20mins, lvl 7 resistance.
Unbelted deficits; 3 - 200kg.
Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 3 - 120kg.
Chins; max-stim; 12 - BW.
Bench; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 100kg.
Bike; 20mins, lvl 7 resistance.
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Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg.
Unbelted low block pulls; 3 - 240kg.
Squat; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg.
I may incorporate my back off sets as actual deads soon, prob. 230kg for a triple, unbelted etc.
The pull off the floor is now lagging behind lockout.
May incorporate a box-squat triple with a narrow stance once or twice a week.
Unbelted low block pulls; 3 - 240kg.
Squat; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg.
I may incorporate my back off sets as actual deads soon, prob. 230kg for a triple, unbelted etc.
The pull off the floor is now lagging behind lockout.
May incorporate a box-squat triple with a narrow stance once or twice a week.
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 222.5kg, 1 - 232.5kg.
Snatch deads; 2 - 200kg, 3 - 170kg.
Squat; 3 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. 3 - 120kg.
Going back to regular programming for deads. Hamstring recovery just isn't able to match quad recovery (ala from squats).
Will reinstitute it come Friday.
Second session; dropped back in with the wife a bit later.
Unbelted deads; 1 - 170kg, 1 - 190kg, 3 - 200kg, 3 - 210kg, 3 - 220kg.
Bench; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 3 - 100kg.
Snatch deads; 2 - 200kg, 3 - 170kg.
Squat; 3 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. 3 - 120kg.
Going back to regular programming for deads. Hamstring recovery just isn't able to match quad recovery (ala from squats).
Will reinstitute it come Friday.
Second session; dropped back in with the wife a bit later.
Unbelted deads; 1 - 170kg, 1 - 190kg, 3 - 200kg, 3 - 210kg, 3 - 220kg.
Bench; 3 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 3 - 100kg.
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Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 1 - 210kg, 1 - 220kg, 3 - 230kg, 3,1 - 240kg, 3,2 - 230kg. Need to get the groove and belt figured out. Happy with this considering the time off.
Squats; 3 - 80kg, 3 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 110kg.
Second session;
Deads; 1 - 210kg, 1 - 220kg, 3 - 230kg, 3 - 240kg.
Squats; 3 - 80kg, 3 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 110kg.
Second session;
Deads; 1 - 210kg, 1 - 220kg, 3 - 230kg, 3 - 240kg.
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Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg. 250kg - FAIL
Unbelted block pulls; 3,3 - 250kg.
Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg, 1 - 160kg. Box squats; 3 - 120kg, 3 - 130kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg. 3 - 115kg.
Will remedy those deads later this evening.
Second session;
Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1 - 250kg. Beltless, 3 - 220kg.
Chins; max-stim, 12 - BW.
Unbelted block pulls; 3,3 - 250kg.
Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg, 1 - 160kg. Box squats; 3 - 120kg, 3 - 130kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg. 3 - 115kg.
Will remedy those deads later this evening.
Second session;
Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1,1 - 250kg. Beltless, 3 - 220kg.
Chins; max-stim, 12 - BW.
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Squats; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 165kg. Anderson squats; 3 - 100kg.
Deficits; 5 - 100kg, 3 - 140kg, 1 - 180kg (warm ups); 1 - 200kg, 1,1,1,1,1,1 - 210kg.
SLDL; 3,3 - 180kg.
Bike; 20min, lvl 7 resistance.
Second session;
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 140kg. 3 - 115kg.
Block pulls; 5,5 - 240kg. Felt like RPE 5.
LS Rows; max-stim, 12 - 105kg.
Deficits; 5 - 100kg, 3 - 140kg, 1 - 180kg (warm ups); 1 - 200kg, 1,1,1,1,1,1 - 210kg.
SLDL; 3,3 - 180kg.
Bike; 20min, lvl 7 resistance.
Second session;
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 140kg. 3 - 115kg.
Block pulls; 5,5 - 240kg. Felt like RPE 5.
LS Rows; max-stim, 12 - 105kg.
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Friday;
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 3,3,3,3,3 - 240kg. Volume PR. Crushed it.
Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 145kg. Anderson squats; 3 - 100kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg. 3 - 120kg.
Chins; max-stim, 12 - BW
Bike; 25min, lvl 7 resistance
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 3,3,3,3,3 - 240kg. Volume PR. Crushed it.
Squats; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 145kg. Anderson squats; 3 - 100kg.
Bench; 5 - 60kg, 5 - 80kg, 1 - 105kg, 1 - 125kg, 1 - 135kg, 1 - 145kg. 3 - 120kg.
Chins; max-stim, 12 - BW
Bike; 25min, lvl 7 resistance
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1,1,1 - 255kg.
Low block pulls; 2,3,3 - 260kg.
Squats; 5 - 70kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.
Still fatigued from a massive Friday-Saturday.
Probably won't do anymore PR attempts on Saturdays for a while.
Second session;
Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1 - 270kg, 280kg - FAIL.
Low block pulls; 2,3,3 - 260kg.
Squats; 5 - 70kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.
Still fatigued from a massive Friday-Saturday.
Probably won't do anymore PR attempts on Saturdays for a while.
Second session;
Deads; 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1 - 270kg, 280kg - FAIL.
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