Recovery & Return To 600

Lol said:
45 mins on a stationary bike?! Good grief, man. I assume you were also eating a steak burger or three whilst you peddled away the time?
Very good to find that you are back on the lifting wagon again. All the best with your continued rehab and progress to greatness.
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Cheers mate, and yes ... it's brutal.
 
Tuesday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 2,2,1,1 - 120kg, 1,1 - 125kg.

Bike; 30min, lvl 10.
 
Good mornings; 5 - 60kg, 5 - 100kg, 3 - 120kg (warm ups); 8,8 - 140kg.

LS rows; 5 - 60kg, 5 - 100kg (warm ups); 3,3,3,3,3 - 130kg.

Bike; 40min, lvl 10
 
Yesterday;

Bike - 40mins, lvl 7. Getting some stiffness/soreness behind the kneecap. More time at a reduced resistance is preferrable to the inverse given this.

Dips; 6,6 - BW + 6kg.
 
Deficit deads; 5 - 70kg, 5 - 120kg, 1 - 160kg (warm ups); 1,3,3,3,3,3 - 180kg.

Block pulls; 2,2,2 - 220kg.
 
Saturday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1 - 110kg, 2,2,2 - 120kg, 1,1,1 - 125kg. 3-sec pause; 3,3,3 - 100kg.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 160kg (warm ups); 1 - 180kg, 1 - 190kg, 1,2,2,2,2 - 200kg.

Block pulls; 3,3 - 220kg.

Second session;

Squat; 5,5,5 - 60kg.

Block pulls; 3,3 - 220kg.

Chins; 6,6 - BW.
 
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Bench; 5 - 60kg, 5 - 80kg (warm ups); 3 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 125kg, 1,1,1 - 130kg. 3 - sec pause, 5 - 100kg.

Second session;

Dips; 6,6 - BW +6kg.
 
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I think I am going to stop using the belt for a little while, I really need to get my erectors back up and re-learn my pulling form.
 
Deficits; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5 - 150kg.

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 8,8,8 - 120kg.

Chins; 6,6 - BW.


Knee is feeling sore-stiff the last few days. Will probably drop load (also as consequence of beltless) and see how I go moving forward. Such a shit injury.

Second session;

Chins; 6,6 - BW.
 
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I think I will be restricting myself back to unbelted Good Mornings and Block Pulls. Leaving floor and deficit work for a bit and see if that makes a difference. Have reduced time and resistance on bike as well.


Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 3-sec pause; 3,3,3,3 - 110kg.


Strength is really returning on this. Definitely an improvement from when I was cutting on RFL last year. ROM is greater now as despite my barrel chest, the spotting bars on the new Force USA bench are valid and no longer too low (i.e. weight loss etc).

Bike - 30min, lvl 7


Second session;

Dips; 8,8,6 - BW.
 
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Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 5 - 200kg, 5,5,5 - 220kg. Belted. Higher hips, more back, hamstrings, next to nothing from quads.

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 5,5,5 - 140kg. Unbelted. Felt very good.


On Monday will go slightly heavier on each of these. Leg press and chins this afternoon.
 
Saturday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 3,3,3,3 - 120kg. 3-sec pause; 5 - 100kg.

Bike; lvl 7 - 30min.
 
Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 2 - 200kg, 2 - 220kg, 1,1,1,1,1,1,1,1 - 240kg.

Chins; 6,6 - BW.

Leg press; 10,10,10 - 140kg.


Second sessions;

Good Mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5 - 150kg. Unbelted. Can feel those erectors returning.
 
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Physio has warned me to dial back the load on pulls.

I'm going to move to a snatch grip, which will necessitate a lower load. Might do Rack Pulls instead of Block Pulls (smaller ROM), we'll see.
 
Jester said:
Physio has warned me to dial back the load on pulls.

I'm going to move to a snatch grip, which will necessitate a lower load.
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Making lifts feel harder with a lighter load sounds like a smart move while you continue to heal. To me, it makes absolutely no sense to hinder healing through upping the loads too soon. Will your snatch-grip pulls be off a couple of plates to reduce the ROM a little? Or are you happy that the load will be lighter even though the ROM will be slightly more?
 
Lol said:
Making lifts feel harder with a lighter load sounds like a smart move while you continue to heal. To me, it makes absolutely no sense to hinder healing through upping the loads too soon. Will your snatch-grip pulls be off a couple of plates to reduce the ROM a little? Or are you happy that the load will be lighter even though the ROM will be slightly more?
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Snatch grip pulls will be from blocks or rack.

Same/shorter ROM, but putting the torso and arms at a biomechanical; i.e. the lift will be "harder", but not heavier. And probably most important is that extra perceived load (i.e. "harder") will be through the torso and hips, and not the knees.
 
Yesterday;

Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 130kg. 3-sec pause; 3 - 110kg.
 
Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3,3,3,3,3 - 140kg. Unbelted. Definitely my primary mass builder at this stage. This exercise gets nowhere near enough love.

Snatch-grip rack pulls; 5,5,5 - 160kg.

Chins; 6,6 - BW.



Reducing bike to M-W-F now. Proably 40-45min session.
 
Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1,1,1 - 130kg, 1,1,1 - 135kg. 3-sec pause; 3 - 110kg.
 
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