The Road Back/Meet Prep Begins
First full workout back in 3+ weeks today. At Reynolds' suggestion, I changed my usual routine a bit, of how I return from an extended layoff like this one. Though I did more volume than he recommended, I did go up and hit a heavier single today, which I will do twice per week for the next 2-3 weeks, to speed up the process of getting used to handling heavier weights again. Usually I just do ramping fives, then slowly add volume and eventually add back in heavier weights for lower reps.
Squat SBDs
135x5, 225x5, 315x5
365x5, 405x5 @6, 445x2 @6, 475x1 @7.5, 405x5 @6.5 - belt
Notes: Everything was pretty smooth till the 475 rep. It wasn't a bad rep, just started too slow and then subsequently got too loose coming down. It just felt heavy coming off the rack and I didn't have good confidence with it. It's so funny how quickly that happens. Did 585 for a real solid rep three weeks ago, but 475 felt super heavy unracking and on my back today.
Two more things. Thing one is that I am, at least for now, trying a thumbs-around grip with elbows less up. I don't like it, it feels way less stable, it seems to affect my ability to keep my knees in place at the bottom, but I really want to - need to - avoid that terrible brachialis pain I was having. Hopefully this will help. I will need more supportive wrist wraps than my basic Rogue cotton/elastic/polyester ones, to squat 600+ with my wrists bent back like that. Anyone have suggestions based on experience?
Thing two is that I've never squatted 405x5, much less 405x5x2 with a heavier double and single, coming back after a layoff of any significance. So the gainz I've made are apparently pretty real.
405x5, 445x2, 475x1 squatting on IG
Press - belt from 185 on
95x5, 135x5, 165x5, 185x5, 205x2, 225x1 @7, 232.5x1 @8.5, 190x5 @7
Notes: This was easier and went better than expected. Planned to stop at 225 but it was too fast to be the top single so did one at 232, then back off set slightly heavier than the 185 I planned. Same basic strategy as the squat, with higher starting % possible bc of the less systemic nature of this lift. And same basic thing happened - a relatively small jump and increase felt a lot harder and heavier for the top single.
Deadlift
190x5, 275x5, 365x5 - DOH
405x5 @6 - alt grip, belt
Notes: My knees actually really hurt during the set-up and initial knee extension off the floor. One of the weird things about this cold I had was the aches. I had body aches but the stuff that sometimes hurts when I train also hurt, even though I was a huge sloth for the better part of three weeks. So instead of now feeling like I'm rested and joints feeling good, my knees and back still ache as if I haven't had any layoff. Knees are by far the worst though. They are bothering me only a little during squats, but stairs and deadlifts are both awful right now. That said, these moved fast and my back felt decent. Knees were just crabby as hell.
Chins
BWx4x3