Recovery & Return To 600

Saturday;

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg. 3 - 140kg. Going to move away from LBBS for a little while and see what I can do with these for a few weeks.

Chins; max-stim; BW - 20.
 
HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg. 3 - 140kg. Core strength is what I need to push these further. Blasting the quads like crazy.

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 3 - 270kg@9, 3 - 270kg@9.5, 3 - 270kg@10, 2 - 270kg@10. Volume PR.

Chins; max-stim; 20 - BW.
 
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Front squats; 5 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg, 1 - 120kg. 3 - 100kg.

FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3 - 240kg@8, 3 - 240kg@8, 3 - 240kg@9, 3 - 240kg@9.5.
 
Yesterday;

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

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 12 - 260kg (max-stim).
 
Friday;

Front squats; 5 - 60kg, 5 - 100kg, 1 - 110kg. 3,3 - 100kg.

FPDL; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 210kg, 4 - 230kg@7, 4 - 230kg@8, 4 - 230kg@9.

Chins; max-stim; 20 - BW.
 
HBBS; 5 - 60kg, 5 -100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 150kg.

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 270kg, 1 - 280kg, 1 - 290kg. 2 - 280kg@9, 2 - 280kg@9.5, Rep PR, Volume PR 3 - 270kg@9, 2 - 270kg@10.
 
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HBBS; 5 - 60kg, 5 -100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 150kg. Feeling really good about these. Working on ankle flexion a lot - although not getting much out of it given they are already very flexible from a decade of basketball.



FPDL; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 3 - 240kg@8, 3 - 240kg@8, 3 - 240kg@9, 3 - 240kg@9.

RDL; 8 - 190kg.
 
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Yesterday;

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

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 12 - 270kg (max-stim) volume PR

Played around with sumo a bit.
 
Friday;

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 3,3 - 150kg.

FPDL; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 5 - 230kg@9, 5 - 230kg@10.

Played with sumo some more.
 
Saturday;

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 2 - 150kg. Late night, tired and full gut. Awkard.

Chins; max-stim; BW - 20kg.

OHP; myo-reps; 10+3+3+3+3 - 60kg.
 
Monday:

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 3,3 - 150kg.

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 3 - 270kg@9.5, 3 - 270kg@10, 3 - 260kg@9.5, 3 - 260kg@10.

Chins; 4x5 - BW.
 
Tuesday;

FPDL; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 2 - 250kg@8.5, 2 - 250kg@8.5, 2 - 250kg@8.5, 2 - 250kg@8.5, 2 - 250kg@8.5.

RDL; 8,8 - 190kg.
 
Yesterday;

OHP; myo-reps; 11+3+3+3+3 - 60kg.

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 150kg.
 
Yesterday;

HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 140kg pause.

Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 3 - 260kg@9, 3 - 260kg@9, 3 - 260kg@9, 3 - 260kg@9.

Chins; 3x5 - BW.



Bit sore today after a week off for work trip. Deads will come back pretty quickly I think. Doing my rep work for squats as paused. I think it will help me with my core and through the sticking point.
 
HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg. 3 - 140kg pause.

FPDL; 3 - 150kg, 3 - 190kg, 3 - 210kg (warm ups); 4 - 230kg@8, 4 - 230kg@8.5, 4 - 230kg@9.
 
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