Workload and Work Capacity after 495x1 post injury

No, you did it right. You were supposed to at least go for a single at 485 OR MORE. The idea is to be doing pretty much as high a single as you can during this process (for the heaviest set)...although I wouldn't go for a complete and utter grinder...a bit of a grinder is good. The "or more if possible" refers to more weight on the single if possible. On the doubles or triples, I'd like you to do at least two sets of doubles or triples, but you can do up to three or even four if you have it in you. You did 465 for the doubles so next workout you need to try to do a heavier weight, at least for one of the doubles. 

On that comparison of workload, I don't know what I had you do prior to the 455 but you are leaving out the workload of the buildup, which, even considering the long time it takes to do it, is a huge capacity for workload. I think here it is endurance you are comparing but you haven't been working for endurance you've been working for work capacity, which is not exactly the same thing. 

I'll try to explain the difference. Say you have a pile of rocks to move from one place to another and you've got another guy helping you. Now this other guy, he takes a load of rocks and he is able to push it all the way to where it goes almost running and without a break, get a new load, and do the same thing without resting. 

You, you get a load of rocks that is a bit larger, but you take a break halfway through pushing it to where it needs to go, you unload it, and you take a little break, and then go get another big load. Then you rest halfway, etc. 

The first guy, he's got endurance, an almost can handle the same initial workload. But, after racing through a few loads, he's spend. You have more work capacity. Even though you can race the load very quickly...you are able to recover between loads and keep working, even as fatigue begins to mount. 

So, here, you are able to do MORE work, when it's all said and done, then your helper, because he engenders a lot of fatigue in a very quick fashion, which he then can not longer recover from. You manage the work and the fatigue and, although you work more slowly, you move tons more rocks. 

Now, his power output, at first, would be greater, but he would not be able to sustain that power output. Your power output would be less, and you total force output would be much greater, and you would be able to sustain that force output for a long period of time. 

These workouts, then, they are about moving that whole pile of rocks.  Later on, you can go back to working one moving the load of rocks faster, while still having a tremendous work capacity. Most people just are able to generate that "power" but they cannot sustain force output in the face of that.