Recovery & Return To 600

J

Jester

Well-Known Member
Back from vacation ... Texas is awesome. Vegas is awesome for 2 days, 3 is too many ;).

Have my specialist review next week, so no deadlifting or leg pressing until I get clearance for that.

Not being able to deadlift has been driving me crazy ... Good Morning will be the focus until that clearance comes, with shrugs and rows making up the remainder of back work.

I'm doing 15-45mins on the bike each day, low intensity for rehab. I prefer it to swimming for practical purposes and it's easier to manage input:output.

I'll be doing what is technically a push-pull variant for now, but really it just means doing bench/shoulders on non-back/PC days for time reasons and because I'm going into the gym everyday for the bike anyway, throwing shoulders in whilst I'm there isn't an issue.

Erectors, mid-lower traps and glutes have all atrophied, as has left quad (most of all). It should come back fairly quickkly though. Been able to maintain hamstrings and lats more or less, and upper traps and shoulders are probably about the same. Arms are still 17.5/18, though a bit leaner (lots of walking on holiday, definitely burned some excess all over).

Will be doing a low-carb diet for now, though not quite RFL degree.


Sunday:

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

Shrugs; 5 - 60kg, 3 - 100kg, 3 - 140kg, 3 - 180kg (warm ups); 3,3,3 - 220kg.

Snatch Rows; 5,5,5 - 100kg. These didn't feel too good on the knee, I think I will switch to Lying Supported; can go heavier and less injury risk/chance of aggravation.

Bench; 5 - 60kg, 5 - 80kg (warm ups); 3,3,3 - 100kg. Shittest bar in the world, so kept it very light.

Lying leg curls; 5,5,5 - 55kg.

Bike; 15mins.


I think I will start sessions with the bike from now on. It's not 'cardio' per se; intensity is quite low.
 
Glad you enjoyed the States. First time here?

You've helped me a lot with programming over the past year so the least I can do is wish you the best of luck. I'd say "break a leg," but considering the knee, we don't want that ;).
 
Jester, 18 inch arms are a respectable mark IMO. Have you done direct arm work anytime or do you only train it by compounds?
 
TangoDown said:
Glad you enjoyed the States. First time here?

You've helped me a lot with programming over the past year so the least I can do is wish you the best of luck. I'd say "break a leg," but considering the knee, we don't want that ;).
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Cheers, mate.

leonardopm said:
Jester, 18 inch arms are a respectable mark IMO. Have you done direct arm work anytime or do you only train it by compounds?
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Haven't done anything direct in a decade or so. The best arm exercises in my experience are:

Deadlifts/rack pulls
Chins
Dips
CG BP
Close (relatively) grip OHP

My opinion is that muscles respond to the same stimulus as everything else; load. Concentric contractions are cute, but having load with a static contraction will produce the same effect in my experience. Practical application of this is not a one-size-fits-all approach however.


Definitely not a lean 17.5/18, but I'm not especially obsessed with maintaing low, unhealthy bf% (sub 10-14%, relative to the individual etc).
 
Good to hear it. I also dropped direct arm work nearly 6 months ago. Sometimes I would miss the pump from a good set of heavy curls but I'm living with that and recovery is much better now.

What do you consider a relatively close OHP grip? I'm actually using a slightly larger than shoulder width grip what I consider a moderated close grip.
 
leonardopm said:
Good to hear it. I also dropped direct arm work nearly 6 months ago. Sometimes I would miss the pump from a good set of heavy curls but I'm living with that and recovery is much better now.

What do you consider a relatively close OHP grip? I'm actually using a slightly larger than shoulder width grip what I consider a moderated close grip.
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I'd say that's probably about right. Shoulder width or very slightly outside of that.

I prefer BTN for shoulder work, with a wide grip and push-press. It's for everyone though and if your traps and muscles around the shoulder blades are strong then I'd probably advise against it for some folks.
 
10mins bike

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

Shrugs; 5,5,5 - 180kg.

Seated rows; 8.8 - 100kg. Damn unit tops out at 100kg. Useless POS.
 
Jester said:
Have my specialist review next week, so no deadlifting or leg pressing until I get clearance for that.
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Welcome back, hope all goes well with the specialist next week - you will be back at 275 kgs deads in no time at all I am sure
 
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Seated BTN, strict; 5 - 40kg (warm ups); 5,5,5 - 50kg.

Bike: 35mins.

Knee feeling 'ok'. Not painful, but plenty of clicking and minor cracking from cartilage tracking that needs to be recoded.
 
LS rows; 5 - 65kg, 5 - 95kg (warm ups); 3,3,3,3,3 - 125kg.

Shrugs; 5 - 100kg, 3 - 140kg (warm ups); 3 - 180kg, 3,3,3 - 220kg.

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3,3,3 - 120kg.

Lying leg curls; 5,5,5 - 55kg.

Bike - 30mins
 
Yesterday;

LS rows; 5 - 60kg, 5 - 90kg (warm ups); 3,3,3,3,3 - 125kg.

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

Shrugs; 5 - 100kg, 5 - 140kg (warm ups); 3 - 180kg, 3,3,3 - 220kg.

Lying leg curls; 5,5,5 - 50kg.

Bike 30mins.
 
TangoDown said:
How come you prefer BTN work to regular overhead/military press?
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As a strength exercise, I think military/OHP is second only to deadlift.

However I find that BTN exercises and builds the shoulders in a more equalised fashion. I will probably be training both once I stand under a weight again (I personally detest seated OHP - takes half the movement out of it).
 
LS rows; 5 - 60kg, 5 - 100kg (warm ups); 3,3,3,3,3 - 125kg.

Shrugs; 5 - 60kg, 5 - 100kg, 4 - 140kg (warm ups); 3 - 180kg, 4,4,4 - 200kg. Better form, probably two weeks off 220kg I think.

Lying leg curls; 5,5,5 - 55kg. Will try the seated variant next time. Sometimes uncomfortable on the knee.

Good Mornings are hard to manage in terms of walking in and out. I expect to be able to do rack/block pulls after tomorrow's surgeon appointment. Fingers crossed.

Bike - 30min.
 
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