Recovery & Return To 600

Tuesday;

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

LS rows; max-stim, 13 - 110kg.

Squats; 5 - 60kg, 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 172.5kg PR. 2,2 - 140kg
 
Wednesday;

Squats; 5 - 70kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg.

Deficits; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1,1,1,1 - 210kg.

Block pulls; 1 - 210kg, 1 - 240kg, 3 - 260kg, 5 - 240kg.
 
Squats; 5 - 660kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg, 1 - 160kg.

Getting some patellar soreness on the right knee. Will probably just take a day or two off for this week.

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


Chins; max-stim, 15 - BW.
 
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg. 280kg - 1/2 FAIL. 2 - 245kg.

Low block pulls; 3,3 - 260kg, 1 - 270kg.

Wasn't going to go for anything other than a bunch of doubles at 250kg, but the 260kg came up fast so I thought why not. Nearly cleared the knee, taped it but bar had drifted a bit forward at the break and I lost energy and speed pulling it back in. Will try for it again on Monday, and get in a bunch of volume work tonight then just do upper stuff tomorrow.

Second session; 1 - 220kg, 1 - 240kg, 1 - 250kg, 1 - 260kg. 3,3 - 245kg.

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

Squats; 5 - 60kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 130kg, 1 - 140kg, 1 - 150kg. 3 - 120kg.

LS Rows; 13 - 110kg.
 
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Meant to mention a recent happening of two young dudes pulling loads similar to those above, and neither of them could have weighed north of 150 lbs. A few of us older guys were taking bets on which one would be paralyzed first; both rounded their backs throughout the pulls, and if they got stuck at their knees, they literally would jerk their entire body to get the bar higher. Needless to say, it was disturbing to watch.
 
_tim said:
Meant to mention a recent happening of two young dudes pulling loads similar to those above, and neither of them could have weighed north of 150 lbs. A few of us older guys were taking bets on which one would be paralyzed first; both rounded their backs throughout the pulls, and if they got stuck at their knees, they literally would jerk their entire body to get the bar higher. Needless to say, it was disturbing to watch.
Click to expand...

Pretty dumb thing to do, you only get one spine after all ...

I pull with a rounded thoracic, it's just my naturally strongest position by far - torso is very long, femur's avg/long but calves/shins are very short compariatively.
 
Yesterday;

Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 1,1,1 - 260kg. 280kg - FAIL. Ugh.

Block pulls; 3 - 260kg, 3 - 270kg, 2,2 - 280kg.

Squats; 5 - 60kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 160kg.


Second session;

Deads; 1 - 230kg, 1 - 240kg, 1,1,1 - 260kg. 4 - 240kg.

Bench; 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 145kg. 2 - 130kg paused.
 
Yesterday;

Squats; 5 - 60kg, 5 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 160kg. Box squats; 3,3 - 140kg.

Bench; 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg. Pause; 2 - 130kg.

Chins; max-stim, 18 - BW.
 
Yesterday;

Anderson squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg.

SGLDL; 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 3,3,3,3 - 200kg.

Block pulls; 5,5,5 - 250kg.

Bench; 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 140kg, 150kg - FAIL.
 
Bench;

5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg. Pause; 2 - 130kg.

Wide squats; 5 - 60kg, 5 - 100kg, 1 - 120kg, 1 - 140kg, 160kg - FAIL.

Chins; max-stim, 20 - BW.
 
Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 3,3,3,3 - 250kg massive volume and rep PR. 5,4 - 230kg.

SGDL; 1 - 170kg (warm ups); 5 - 200kg.

Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg.
 
Deads; 5 - 140kg, 3 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 1 - 250kg, 1 - 265kg, 1 - 280kg PR. 290kg - FAIL. 1,1,1,1,1 - 260kg.

SGDL; 3 - 200kg, 3,3 - 220kg.

Second session;

Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg.

Deads; 3,3,3 - 240kg.
 
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Friday;

Deads; 5 - 120kg, 5 - 170kg, 1 - 200k (warm ups); 1 - 220kg, 1 - 230kg, 4,4,3,3 - 240kg Volume PR.

SGBP; 5,5 - 200kg.

Squats; 5- 80kg, 1 - 100kg, 1 - 120kg, 1 - 140kg.
 
Saturday;

Squats; 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 140kg.

Good mornings; 8 - 140kg, 8 - 160kg Volume PR - had about 12 in there if going to failure maybe?

Bench; 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 140kg. So hard to give a $hit about bench.

Chins; max-stim, 20 - BW.
 
Deads; 5 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 1 - 250kg, 1,1 - 260kg. 2,2,2 - 240kg.

LBP; 3,3,6 (max-stim) - 260kg. Going to be doing a lot more max-stim for block pulls moving forward. Maybe unbelted deads as well.

Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg. 3 - 140kg.

Second session;

Deads; 1 - 220kg, 5,3 - 240kg (max-stim)
 
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Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 160kg. 3 - 140kg.

Bench; 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 140kg. Pause; 3 - 120kg.

Chins; max-stim, 20 - BW.
 
Block pulls; 3 - 170kg, 1 - 210kg, 1 - 230kg (warm ups); 1 - 250kg, 10,5 - 260kg (max-stim.

Squats; 5 - 70kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg.

Good mornings; 5 - 160kg, 5 - 180kg.

Bench 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 150kg FAIL. Pause;; 3 - 120kg.
 
Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 2 - 150kg.

Bench; 5 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 140kg. Pause; 3 - 130kg.

Chins; max-stim, 15 - BW.
 
Deads; 5 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 3,2,3,2 - 250kg, 2,2,2 - 260kg Volume and rep PR.

RDL; 8,8 - 170kg.


Second session;

Rack pulls; 5 - 260kg, 1 - 280kg, 1 - 290kg, 5 - 260kg.

Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 160kg.
 
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