Recovery & Return To 600

Deads; 3 - 120kg, 3 - 160kg, 3 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1 - 270kg, 1 - 285kg PR. 2,2,2,2 - 260kg volume PR.

Beltless block pulls; 5 - 240kg, 5 - 250kg.


Second session;

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

Deads; 1 - 220kg, 1 - 240kg, 2,2,1 - 250kg.
 
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Tuesday;

Squats; 5 - 60kg, 1 - 100kg, 1 - 120kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg.

BTN; 5,5 - 50kg.
 
Yesterday;

Beltless deads; 3 - 100kg, 3 - 140kg, 3 - 180kg (warm ups); 3,3,3,3 - 210kg.

Chins; max-stim, BW - 20.



And in important news, home gym is now up and running. Fully tricked out and it is fuc|<ing awesome
 
Jester said:
And in important news, home gym is now up and running. Fully tricked out and it is fuc|<ing awesome
Click to expand...

Best decision I ever made was a home gym, what is your set up? Will you be just an at home trainer or still going to a gym as well
 
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mickc1965 said:
Best decision I ever made was a home gym, what is your set up? Will you be just an at home trainer or still going to a gym as well
Click to expand...

Home gym only. I'll be adding a recumbent bike in time though.

For now it is deadlift platform (concrete) with mats, full cage/power rack, chin/dip station, barbell, trap bar, adjustable dumbbells - about 120kg for those - and 300kg + of Olympic weights.

The only thing I might potentially miss is a GHR.

Need to get a solid box for box squats too (ala leg press, basically) but otherwise I'm all set.

Here's to saving $2k per year in membership, parking and petrol.
 
Friday;

Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 240kg, 3,3,3 - 250kg.

Block pulls; 3,3 - 270kg.

Chins; max-stim, BW - 20.
 
Saturday;

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

Chins; max-stim, BW - 25.
 
Yesterday;

Front squats; 5 - 60kg, 1 - 180kg, 1 - 100kg. 3,3 - 80kg.

OHP; 5 - 60kg, 1 - 70kg, 1 - 80kg, 1 - 85kg.

Chins; max-stim, BW - 20.
 
Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 250kg, 2,2,2 - 260kg.

Low block pulls; 5,5 - 270kg.

Good mornings; 5 - 170kg, 5,5 - 180kg.


Second session;

Deads; 1 - 220kg, 1 - 240kg, 3,3,3 - 250kg.
 
Yesterday;

Squats; 5 - 60kg, 1 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg.

OHP; 5 - 60kg, 1 - 70kg, 1 - 80kg. 3 - 70kg.


Sec0nd session;

Squats; 1 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg.
 
SLDL; 3 - 100kg, 3 - 140kg, 3 - 180kg (warm ups); 3,3 - 200kg, 3,3,3,3 - 220kg.

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

SG Rows; 8,8 - 100kg.
 
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Squats; 5 - 60kg, 1 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg.

Chins; max-stim, 20 - BW.


Second session;

Squats; 1 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 172.5kg, 1 -182.5kg PR. No idea where that came from, but fuckin' hey.

OHP; 5 - 60kg. Shoulder still stiff some sleeping on it badly for a few days.
 
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Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 1 - 220kg, 1 - 240kg, 2,3,3,3 - 255kg Rep PR, Volume PR. 5,5,5,5 - 230kg Volume PR.

Squats; 1 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg. Front squats; 3,3 - 90kg.
 
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Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 2,2,2,2,2 - 260kg. Volume PR. Did this about 3 hours earlier than normal with not enough sleep. I wanted triples but this will do for now. Will get some more in this afternoon.

Second session;

Beltless LBP; 3,3 - 250kg.

RDL; 8,8 - 180kg.
 
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Wednesday;

Floor-pause deads; 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 5,5 - 220kg. Not sure how I feel about these. Probably won't continue with them but couldn't use the blocks this morning for usual work off them.

SLDL; 5,5,5,5 - 200kg. Volume PR. These seem to be ok for my knee now. I'm not entirely sure how much carryover I get, but I like them (assuming I can do them) and my lifting style is not that dissimilar to an SLDL.


Second session;

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

Chins; max-stim, 20 - BW.
 
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Thursday;

Squats; 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 185kg FAIL. 3 - 140kg.

Chins; max-stim; 20 - BW.
 
Friday

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg.

Deads 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 1 - 230kg, 1 - 240kg, 1 - 250kg, 3,3,2,3,3,1 - 255kg Volume PR.

Bent over rows; 8,8 - 140kg.

RDL; 8,8 - 180kg.
 
Saturday;


Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg, 1 - 185kg PR.

Bent over tows; 10,10 - 120kg.
 
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