Recovery & Return To 600

Discussion in 'Training Logs' started by Jester, Jan 11, 2015.

  1. HST_Rihad

    HST_Rihad Active Member

    You're assuming the 8kg you lost was all fat, which is highly unlikely. Some part of it was LBM (glycogen+water), which entails loss of energy to some degree.
     
  2. TangoDown

    TangoDown Member

    No, you're assuming he's assuming that. He just stated that ~20lb off the body = approximately 20lb that can be added to the bar. Obviously it's not 1:1 because a minimal amount of mass is lost but he's working from a similar principle to pullups: weight loss = less load = more/heavier pullups.
     
  3. Jester

    Jester Well-Known Member

    Bada bing, bada boom. Rihad owes Tango +1 beer.
     
  4. Jester

    Jester Well-Known Member

    Friday;

    Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 3 - 220kg, 3,3,3,3,3 - 230kg.Volume PR.

    Block pulls; 4,4 - 250kg.

    Good mornings; 5 - 100kg (warm ups); 5 - 150kg, 5 - 160kg.

    Chins; 8,8,8 - BW.

    Bike; 40min, lvl 7 resistance.
     
  5. Jester

    Jester Well-Known Member

    Saturday;

    Box squat; 8,8,8 - 70kg.

    LS rows; 8,8,8 - 105kg.
     
  6. Jester

    Jester Well-Known Member

    Minor programming adjustment;

    M:
    Deadlift, 5x2 @RPE 9.5. 3x3 @RPE 8, with chains - 1x5 if no chains.
    Block pulls; 2x3 @RPE 9 - if no chains.
    Deficit deads; 3x3 @RPE 9.
    Chins; 2-3 x8 - approx 8RM

    Tu:
    Dips, 3-5 x8, approx 8RM

    W:
    Deficit deads; rep-count of 12-15 @RPE 8-9.
    Good mornings; 3x8 @RPE 8.
    LS Rows; 3x8 @ RPE 9.
    Shrugs; 3x5 @ RPE 9.
    Dead-stance box squat; 3x8, @RPE 8.

    F:
    Deads; 4x3 -> 3x4 @RPE 9.5. 1x5 @RPE 9.
    Block pulls; 2x5 @RPE 9.
    Good mornings; 3x5 @RPE 8.
    Chins; 2-3 x8 - approx 8RM.

    Sa:
    Dips; 3-5x8 approx 8RM.
    LS Rows; 3x8 @ RPE 9.
    Dead-stance box squat; 3x8, @RPE 8.

    Some extra emphasis on chins and rows. In a lovely first world problem, my lats have now been overtaken by erectors and upper traps. Adding in the reps and dropping the load is probably superior to the reverse - too much on the joints.

    Deficits are still a qn mark with the knee right now.
     
  7. Jester

    Jester Well-Known Member

    @Lol - not sure if this your m.o. or not, but any thoughts on glute activation prior to an exercise?
     
  8. Jester

    Jester Well-Known Member

    Deads; 5 - 60kg, 5 - 100kg, 3 - 150kg, 3 - 190kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 235kg, 1 - 240kg, 1,1,1,1,1,1 - 250kg. 5 - 200kg.

    Block pulls; 3,3 - 260kg.


    Not a great day physically, but a really good day in terms of results.

    Skipped deficits and will give some GHR's a chance prior to cardio later.

    Second session;

    Deficits; 5,5 - 180kg. So much for that idea

    Bike; 30min, lvl 7 resistance
     
    Last edited: Apr 27, 2015
  9. Lol

    Lol Super Moderator Staff Member

    Do you mean during set-up, immediately prior to a lift? Or some sort of glute warm-up movements, prior to exercise?
    Funny you should ask because, only a few weeks ago, I did some banded crab-walks (band around knees). They ended up giving me a ton of DOMS in my glutes which subsequently made me very aware of glute involvement in each of the exercises I do. I'd never really given it much thought before; I've always focussed more on upper-body, quad, adductor and ham activation. So, now I am aware that glutes are almost always working hard, especially during hip extension during the o-lifts. And, of course, I am always very conscious of activating glutes prior to any overhead pressing.
     
  10. Jester

    Jester Well-Known Member

    Yes, making sure they're firing properly prior to the hard yards.
     
  11. Jester

    Jester Well-Known Member

    Yesterday;

    Low-rack pulls; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 200kg (warm ups); 5,5 - 220kg.

    Good mornings; 5 - 100kg (warm ups); 5 - 140kg, 5 - 150kg, 5 - 160kg.

    Box squats; 8,8,8 - 70kg.

    CS rows; 8,8 - 70kg. Definitely light.

    Bike; 30min, lvl 7 resistance
     
  12. TangoDown

    TangoDown Member

    What do you think of the ab wheel?
     
  13. Jester

    Jester Well-Known Member

    Very good.

    Can't do it myself on the knee yet.
     
  14. _tim

    _tim Well-Known Member

    For me - the ab wheel is a surprising compound given the hit to the delts, pecs and most of the core, especially if you pause at full extension. 2-3 sets of 10 get to be quite a challenge
     
  15. Jester

    Jester Well-Known Member

    Yes, I think it is strangely similar to GHR's in that because of the awful leverages, it's highly effective without the need of additional load/ROM until you've absolutely mastered the level you're at.
     
  16. Jester

    Jester Well-Known Member

    Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 160kg, 1 - 180kg (warm ups); 1 - 200kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 3,3 - 220kg, 3 - 230kg.

    Block pulls; 4,4,4 - 250kg.

    Box squats; 8,8,8 - 80kg.

    Fatigued from Monday, then made stupid programming error on Wednesday. In general I think I've been doing too much volume per set and total on Wednesday sessions. Have reviewed my spreadsheet significantly and decided that I'm just going to go back to deficit singles, possibly block pulls for lower rep work on Wednesday.

    Back works can go back to working sets of 4 for higher load. I just recover more efficiently from load rather than per set volume, I think.

    Missed a lot of sleep this week for work/life/long day reasons. Didn't carb up on Thursday before a volume day. Just mistakes/impacts all over.

    In order to maximise the Monday sessions, I think I will need to box squat on Friday (moving the Wed session to Monday) and then use Wed for the rows.

    Something more like this. Good Mornings on Friday can be left out for now, I think.

    M:
    Deadlift, 5x2, singles to doubles etc. @RPE 9.5. 3x3 @RPE 8, with chains - 1x5 if no chains.
    Block pulls; 2x3 @RPE 9 - if no chains.
    Dead-stance box squat; 3x8, @RPE 8.
    Chins; 2-3 x4, @RPE 9.

    Tu:
    Dips, 3-5 x8, approx 8RM

    W:
    Deficit deads; singles only, rep-count of 8-10 @RPE 8-9.
    Good mornings; 3x5 @RPE 9.
    LS Rows; 3x5 @ RPE 9.
    Shrugs; 3x5 @ RPE 9.

    F:
    Deads; 4x3 -> 3x4 @RPE 9.5. 1x5 @RPE 9.
    Block pulls; 2x5 @RPE 9.
    Deficit deads; singles only, rep count of [email protected] RPE 8-9
    Chins; 2-3 x4, @RPE 9.

    Sa:
    Dips; 3-5x8 approx 8RM.
    LS Rows; 3x5 @ RPE 9.




    Second session;

    Deficits; 1,1 -180kg, 1,1,1,1, - 200kg.
     
    Last edited: May 3, 2015
  17. Jester

    Jester Well-Known Member

    Saturday;

    Shrugs; 5,5,5 - 225kg.

    BTN; 5 - 50kg, 5,5 - 55kg.

    CS Rows; 5 - 80kg, 5,5 - 90kg.
     
  18. Jester

    Jester Well-Known Member

    Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 2 - 180kg (warm ups); 2 - 200kg, 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260kg - FAIL. 2,2,2,2 - 240kg. 3 - 220kg.

    250kg was a helluva lot faster than last week's singles. 260kg didn't budge really and I absolutely need to get my left quad back. Right now it still looks silly by comparison to the right (which went gianormous doing all the work for 3 months). Could have pumped out singles at 250kg again but I wanted to increase/improve my work capacity at a heavier load.

    Something I need to do is start incorporating 2.5kg and 5kg incrementation now that I'm basically back to where I was.

    Block pulls; 2,2 - 270kg.

    Chins; 4,4 - BW + 20kg.


    Box squats are go to squat for now; next to zero injury risk/potential unless I'm moronic with the load.

    I'd rather not do leg extensions if I can help it. Maybe try leg press again? Lunges are too dangerous for me. Maybe weighted step-ups?

    Second session;

    Box squats; 8 - 60kg (warm ups); 8,8,8 - 80kg.

    GHR; 5,5,5.
     
    Last edited: May 4, 2015
  19. Jester

    Jester Well-Known Member

    Wednesday;

    Deficits; 5 - 60kg, 5 - 100kg, 3 - 140kg, 1 - 180kg (warm ups); 1,1,1,1,1,1 - 210kg. Really good reps here.

    Good mornings; 5 - 100kg (warm ups); 1 - 140kg, 5 - 150kg, 5 - 160kg.

    Box squats; 5,5 - 90kg.

    CS Rows; 5,5 - 90kg.

    Bike; 30min, lvl 7 resistance.
     
  20. Jester

    Jester Well-Known Member

    Deads; 5 - 60kg, 5 - 100kg, 3 - 140kg, 2 - 180k (warm ups); 2 - 200kg, 2 - 220kg, 2,1,2 - 230kg, 3,3 - 220kg. Form got sloppy in the middle and focused too much on pulling down, Mike Tuchscherer style, which left my hips too low.

    Deficits; 2,2,2 - 210kg.

    Box front squats; 5,5 - 60kg, 5,5 - 70kg.

    Second session;

    Deads; 3,3,3 - 220kg. Worked on by upper back rounding and lats in my pocket, worked very well.

    Bike; 30min, lvl 7 resistance.
     
    Last edited: May 10, 2015

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