Recovery & Return To 600

Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 1,1,1,1,1,1,1 - 270kg Volume PR.

Beltless LBP; 5,3,3 - 250kg.


Second session;

Deads; 1 - 230kg, 4 Rep PR,3 - 250kg.

RDL; 8,8 - 180kg.
 
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Yesterday;

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg.

OHP; 5 - 60kg, 1 - 770kg, 1 - 80kg. Shoulder is feeling a bit better but I really need to find a way to not sleep on it so much.



Anyone not willing to give Greg Nuckols' Bulgarian Manual routine for squatting a solid try for 3 months is out of their mind.
 
Jester said:
Anyone not willing to give Greg Nuckols' Bulgarian Manual routine for squatting a solid try for 3 months is out of their mind.
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Downloaded and reading now as my legs need some serious growth stimulus, thinking of continuing HST for upper body AM (6/7 days per week) and using Bulgarian for squats (PM) for 4 or 5 days per week with deadlifts on the other days - obviously you have enjoyed it and there appears to be quite a large increase on your 1rm!!
 
mickc1965 said:
Downloaded and reading now as my legs need some serious growth stimulus, thinking of continuing HST for upper body AM (6/7 days per week) and using Bulgarian for squats (PM) for 4 or 5 days per week with deadlifts on the other days - obviously you have enjoyed it and there appears to be quite a large increase on your 1rm!!
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If I did a peaking block of 4 weeks for a meet, I think I would probably be 200kg plus right now, which would be roughly 30kg lifetime PR and 80kg since starting to traing this way.

Taking it from where I was pre-injury, my 3RM is up 20kg, 1RM is up just short of 20kg and that's in terms of daily maxes.


I would not do other leg work whilst doing this, I really don't think it is necessary, frankly.

Also, I don't do back-off sets unless I'm stalling over a 4-5 day period of workouts under 'normal/regular' life conditions.
 
Wednesday

SLDL; 3 - 100kg, 3 - 140kg, 3 - 180kg (warm ups); 5 - 180kg, 5,5,5,5 - 200kg.

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg. 3 - 160kg.

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

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 190kg PR. 3 - 160kg.

Chins; max-stim, 20 - BW.

BTN; 5 - 60kg.
 
Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 1 - 210kg (warm ups); 1 - 230kg, 1 - 250kg. 260kg FAIL. 15 (max-stim) - 230kg PR, 4,3 - 250kg. 260kg not getting far was a sign I wasn't warmed up properly, not rested well enough and just too damn tired today. Plenty of volume with that max-stim set at 230kg though.

Front squats; 5 - 60kg, 1 - 100kg, 1 - 105kg. I need to do a lot more for core.
 
Saturday;

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg. 3 - 160kg.

RDL; 8,8 - 180kg.
 
Yesterday

Deads; 3 - 100kg, 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups) 3 - 230kg, 8 (max-stim) - 250kg.

SGDL; 5 - 180kg, 5,5 - 200kg.


Tired, underslept, bit of underlying stress and distractions, late session ... and definitely shouldn't do hamstring work on Saturdays. I just don't quite recover in time it seems.
 
Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3,3,3 - 240kg.

Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 180kg FAIL. 3 - 160kg.

Chins; max-stim, 10 - BW.

BTN; 5,5 - 60kg.
 
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Yesterday;

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

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3,3,3 - 240kg.
 
Front squats; 5 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg. 3 - 80kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3,3,3 - 240kg.
 
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Squats; 10 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg. 3 - 150kg. Meant to rack it to 160kg for the triple but realised after I did that I must have been on auto-pilot and grabbed 5s instead of 10s. Very easy 180kg (compared to all the others so far).

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 3,3,2 - 260kg Rep PR. 4 - 240kg. Still figuring out how I want to program my deadlift moving forward. I've adjusted technique mildly so I'm now basically a copy of Mike Tuchscherer, which is where you want to be if you arms are long enough. I can still deadlift the other way with comparatively higher hips and a more rounded back but this style lets me do more volume and greater frequency.

I think RDL's are probably the best accessory for my sticking point right now (getting it past the knees). I'll probably be programming in max-stim protocols for Tuesdays, normal volume work for Thursdays, same for Friday and then RDLs to follow up.

I just really enjoy pulling frequently, and experience has taught me I definitely prefer it to overloading drastically only 2-3 days of the week (at least for now).

Everyday squatting/high frequency squatting is working very well for my knee too.
 
Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 4,4 - 245kg. 4 - 230kg.

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

Chins; max-stim; 20 - BW.

Three mistakes today;

1. Did deads before squats. Oops.

2. Forgot to do max-stim on deads, but think I should recover 'OK' this time for the rest of this week to be ok.

3. Shirt was slippery and bar started sliding down left shoulder on front squats at 100kg, so I let that be the max.
 
Front squats; 10 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg. 3 - 100kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3,3,3,3 - 245kg.
 
Squats; 10 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg.

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

RDL; 8 - 180kg.



Plan moving forward;

Mon:
Squats; Bulgarian light; daily max with triple back-off or daily min.
Deads; 12 reps via triples, RPE 9.5. Load-drops as necessary.

Tues:
Front squats; Bulgarian light; daily max with triple back-off or daily min.
Deads; 12 reps via quads, RPE 8-8.5. Load drops as necessary. Alternatively 12 reps via max-stim.

Wed:
Squats; Bulgarian light; daily max with triple back-off or daily min.

Thurs:
Front squats; Bulgarian light; daily max with triple back-off or daily min.
Deads; 12 reps via triples, RPE 8-8.5. Loads drops as necessary. Chains potentially.

Fri:
Squats; Bulgarian light; daily max with triple back-off or daily min.
Floor-pause deads; 12 reps via triple, RPE 8-8.5. Load drops as necessary.
RDLs; 2x8, RPE 7-8.

Sat:
Front squats; Bulgarian light; daily max with triple back-off or daily min.


OHP and dips to be inserted somewhere.

Chins to be included somewhere.

Additional accessories to be included;

- Shrugs
- Bicep Curls
- HA!
- SLDL perhaps on Tuesdays
- BB step-ups
 
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Just done a bit of catching up on your log after a lengthy absence. Well done, that man! Some great recovery training. And now PRs in your squats and a plan to squat 6 days a week, which is obviously very pleasing to my ears, virtually speaking. Rock on.
 
Lol said:
Just done a bit of catching up on your log after a lengthy absence. Well done, that man! Some great recovery training. And now PRs in your squats and a plan to squat 6 days a week, which is obviously very pleasing to my ears, virtually speaking. Rock on.
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Yes, lots of squatting. I mix Fron Squats in to about 50% of my squats because my quads and anterior core are the weaknesses.
 
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