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 - 260kg@8.5, 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.
 
Front squats; 10 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 4 - 245@8.5, 4 - 245@10, 4 - 230@7.5.

Form between reps went to crap on that second 245 set.
 
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 - 260kg@9.5, 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.).
 
Yesterday;

Front squats; 5 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg, 1 - 120kg PR. 3 - 100kg.

Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 4 - 245kg@9.5, 4 - 245kg@8.5, 3 - 245kg@10.

Chins; max-stim; 20 - BW.
 
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 - 250kg@9.5, 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 - 240kg@9.5, 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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