Ive been squatting- conjugate programme based on WS.

[Varven]

Pushing day...

idea of training now is to keep reps at high range.. get lots of blood flowing.. ,get used to weights again and help with rehab.

Incline Smith Bench

Bar 1x20

30kg 1x10

40kg 1x12

60kg 1x10

70kg 1x6

60kg 1x6 elbows felt dodge so stopped

Flat db presses

20kg 1x10, 1x8, 1x7, 1x8

Standing BB shoulder pres

25kg 1x12

27.5kg 1x10

30kg 2x8

Standing db side lateral raises

6kg 3x15

Tricep push downs:

Wide grip 3x12

narrow grip

3x12

rope push downs:

3 drop sets working all the way down to 1 plate.

stretching.

[Varven]

1.5 Hours of wrestling/BJJ/Judo mixed in.

The stretching was great... something I ALWAYS STUPIDLY ignored when training with weights.. stretch stretch stretch.. wish I had done more.

Going to start stretching on all my off days.. I seriously think there are huge benefits...

[Pseudonym]

Which country are you in now, man? Still Aussie?

[Varven]

Im in Sydney at the moment mate, looking to return to N.Z. shortly... weighing up a few opportunities....

[Varven]

I havent deadlifted in MONTHS...

I knew it would be an auspicious start as I had a simpson moment of dropping a plate on my foot to begin with.. .nonetheless:

Dead of floor

50KG 1X8

80KG 1X8

110kg 1x8

130kg 2x4

Underhand grip pull downs

1x15,

1x12

1x8

1x6

1x8

Bent over barbell rows..

By this point my forearms and bis had given up.. due to the injuries, I found I have gotten extremely weak.. my grip was giving up all along during pull downs and deads

Started with 40kg, 1x10.. grip was decaying

changed from underhand grip to overhand.. much like the bench press...

50kg 2x8

45kg 1x8

Ok, some obvious conclusions, the elbows only feel dodgy with overhand grip... especially rows and bench presses... and that to, only the part where the weight is lowered towards my body.

Ill need to figure out how to strenghted this portion without re injuring myself. Until then, I wont be able to push on bench press.

Funnily enough, there is no pain whatsoever during shoulder work...

BB curls

20kg 1x10

25kg 2x8

wow I suck at these bicep things lol.. the weights were such agony

Alternating dumbell curls

10kg 3x10

totally wasted..lol...

did some fore arm work and called it quits.

Now Im on a mission on how to strenghted my forearms, tendons, biceps etc.. so I can bench properly...

[Varven]

Well After the last deadlift session, I was taking so long to recover.. so I decided it would be best to have another deadlift session to assist recovery.

In hindsight.. this concept doesnt work as I only feel worse now lol

anyway:

Deads

60 1x10

100 2x8

Let pull downs

1x12

1x10

1x6

1x10

1arm db rows

18kg 1x12

25kg 2x9

BB curls

17kg 1x15

20g 1x12

25kg 1x10

alt db curls

10kg 1x10

12.5kg 2x8

Calf raises...

[ohjoshua]

Good luck on your way back up...

you could have maybe gone lighter during your 'recovery' session???

I have never really tried the recovery session method. would be cool if it works.

[Pseudonym]

Is the "recovery session" actually a legitimate theory then? I just learnt something!

I do know of one occasion where a recovery session has worked for me...

I was training calves with a couple of others, and going very heavy. Now, I hardly ever train calves (don't need to! :wink:) so when I do, I feel it the next day. On this occasion, I felt it bad. In fact, I couldn't walk except on tiptoe for the next few days. I was still hobbling around when they announced it was calf day again. I very nearly told them to bugger off, I was still too sore from the first one. But they convinced me that another workout was the best thing to aid recovery. So I did the workout, and lo!The next day I had no pain at all.

[ohjoshua]

Is the "recovery session" actually a legitimate theory then? I just learnt something!

I do know of one occasion where a recovery session has worked for me...

I was training calves with a couple of others, and going very heavy. Now, I hardly ever train calves (don't need to! :wink:) so when I do, I feel it the next day. On this occasion, I felt it bad. In fact, I couldn't walk except on tiptoe for the next few days. I was still hobbling around when they announced it was calf day again. I very nearly told them to bugger off, I was still too sore from the first one. But they convinced me that another workout was the best thing to aid recovery. So I did the workout, and lo!The next day I had no pain at all.

very interesting Pse...

in your second session did you go lighter?

sorry for hijack var

[Paul]

I was training calves with a couple of others, and going very heavy. Now, I hardly ever train calves (don't need to! :wink:) so when I do, I feel it .

Photos of calves please :pfft:

[Pseudonym]

in your second session did you go lighter?

Can't remember for sure. It was over a year ago now. We might have gone slightly lighter, but it was certainly still a fairly heavy set.

Paul, there are photos of me, including calves, somewhere around here. Seek and ye shall find!

[Old Bull]

Is the "recovery session" actually a legitimate theory then? I just learnt something!

I do know of one occasion where a recovery session has worked for me...

I was training calves with a couple of others, and going very heavy. Now, I hardly ever train calves (don't need to! :wink:) so when I do, I feel it the next day. On this occasion, I felt it bad. In fact, I couldn't walk except on tiptoe for the next few days. I was still hobbling around when they announced it was calf day again. I very nearly told them to bugger off, I was still too sore from the first one. But they convinced me that another workout was the best thing to aid recovery. So I did the workout, and lo!The next day I had no pain at all.

Recovery is a legitimate theory in PL circles anyway do not know how it will go with BBs different rep ranges, and with your higher reps, tearing of the muscle, DOMS it would vary. The Calves would be different like the forearms they are used in every day use so they would have a higher tolerance to training.

In VV case with the Deads he should have done GMs with a Band or Goodmorning Squats, maybe speed pulls but with 40% .

Reverse Hypers to free up the Lower Lumbar which would have been the most important recovery exercise the next day.

After Deads we average 14 to 20 Sets, the next day I would do 2 of either GMs off Pins, GA Hypers, High Pulls off boxes, or Speed Deads. But will always have the Reverse Hyper in.

With the other's Squat then light sessions gets blood back in there, but the movements would be different. IE Max Box Squats the next day Fronts, or Close Stance, maybe Zerchers.

Max Bench Heavy Boards, the next Day 20 rep Wide Grip Bench 2 Sets.

Where we do not want to tear the Muscle, but only make it stronger, then Recovery and Extra Workouts are big part. We can have 7 to 14 sessions per week with recovery accounting for 40% maybe more.

OB 8)

[Pseudonym]

Gotcha. Cheers, OB. :nod: