Recovery & Return To 600

Question for you:

Should knee extension progress continuously once a deadlift breaks from the ground or should their be periods below the knee where leg extension ceases but hip extension continues to progress? I find I always do the latter and end up in a posterior pelvic tilt (with no excessive change in thoracic positioning though) and with a fair bit of leg extension left to do past the knee and I've noticed a lot of pros will almost be locked out at the knee by the time they're at the same point.
 
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TangoDown said:
Question for you:

Should knee extension progress continuously once a deadlift breaks from the ground or should their be periods below the knee where leg extension ceases but hip extension continues to progress? I find I always do the latter and end up in a posterior pelvic tilt (with no excessive change in thoracic positioning though) and with a fair bit of leg extension left to do past the knee and I've noticed a lot of pros will almost be locked out at the knee by the time they're at the same point.
Click to expand...

Do you have form like KK or Tushscherer ?
 
Saturday;

WG chins; 5,5 - BW.

Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg (warm ups); 1 - 120kg, 1 - 130kg.

Squats; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1/2 280kg FAIL, 280kg FAIL. That first attempt was so close. If it cleared the knee then I'd have locked it out. Didn't want to try and grind on 280kg though.

Block pulls; 3,3,2 - 280kg. Volume PR.

Squats; 5 - 70kg, 1 - 90kg, 1 - 100kg, 1 - 110kg, 1 - 120kg.

Second session;

Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 140kg.

Deads; 1 - 220kg, 3,3 - 240kg.
 
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Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

Bike; 30min, lvl 7 resistance
 
Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

Unbelted pause deads; 5 - 70kg, 5 - 120kg, 2 - 170kg (warm ups); 2 - 190kg, 2,2 - 210kg, 2,2 - 220kg. Definitely as far as I can push it and still cause Wednesday 'lighter'.

Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

WG pulls; 5,5,5 - BW.

Bike; 30min, lvl 7 resistance
 
Yesterday;

Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

Bench; 5 - 60kg, 5 - 80kg, 5 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.


Knee is feeling good, quads are a little sore up around hip flexors and adductors.

Strongly recommend the squat everyday program for anyone interested in bringing it up. I think I'll probably be getting to around 150kg on each before needing to incorporate the first back-off set.

One point to note is that I will probably move some of those 100kg reps on bench to post-daily max.
 
Friday;

Deads; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 2,2,3 PR - 250kg. Unbelted; 3,3 - 220kg.

Shortened session due to time constraints.
 
Monday;

Deads; 5 - 120kg, 3 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 240kg, 1 - 250kg, 1 - 260kg, 1/2 - 280kg FAIL, 280kg FAIL. Stuck at the knees again. Bruised my left rib from belt and breathing too much in. Will probably just leave deads be until after back from wedding & holiday. I think I'll be focusing on more unbelted work as well, moving forward.

Low block pulls; 3 - 260kg, 2 - 270kg. Unbelted; 3,3 - 240kg.

Squats; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg.

Chins; 5,5,5 - BW.
 
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Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg. 3,3 - 100kg.

BTN; 5 - 60kg, 2 - 70kg, 1 - 80kg, 1 - 85kg. Bench needs to rest until this bruising is gone.

Chins; 5,5 - BW

Bike; 40min, lvl 7 resistance.

Doing RFL until the wedding next weekend. Should have access to a multi-station over there but not free weights.
 
Yesterday;

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 140kg, 5,5 - 160kg.

Snatch grip deads; 2 - 170kg, 2 - 190kg, 2,2,3,3 - 200kg. Nice alternative until the rib heals up.

Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg. 3 - 100kg.

Bike; 40min, lvl 7 resistance
 
Yesterday;

Squat; 5 - 60kg, 3 - 80kg, 1 - 100kg, 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 145kg. 3 - 110kg.

BTN; 5 - 60kg, 2 - 70kg, 1 - 80kg, 1 - 85kg.

Lat pulldowns; 8,8,8 - 100kg.

Bike; 40min, lvl 7 resistance
 
Snatch grip block pulls; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 1 - 200kg, 1 - 220kg, 3,3 - 230kg, 3,3 - 250kg. Ribs are still a bit bruised, though certainly in a better place than 3 weeks ago. Lever belts be rough.

Squats; 5 - 70kg, 1 - 90kg, 1 - 100kg, 1 - 120kg, 1 - 130kg.

Chins; max-stim; 20 - BW.
 
mickc1965 said:
What did you do?
Click to expand...

Breathed too deeply and hard into new belt. It was set just a little bit high and probably had my arms a little bit closer than they ought to have been. IAP goes up, the ribs want to expand. Belt at the wrong height essentially is preventing this.

Therefore, bruising.
 
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