Good work. It sounds like it is coming along fine. I’ve been stressing all week that I was encouraging you to tear your hammy worse…
I saw you commented on the one minute set. What do you normally do for rest time between sets? I need to let the heart and lungs catch up with the work so I’m at 2-3 minutes, but your usually at less than 1 or more?
corrmhona-Between the 1 minute rest sets I just make sure the weights and bar are positioned properly on the bar and sometimes I wipe the perspiration from my hands or face. I usually go at 45 seconds between sets on dynamic effort day but I am taking it easy doing 1 minute due to my hammy not being completely healed. Even so, I set up under the bar at about 50 seconds of rest to make sure I was doing a set every minute.
Usually between regular sets I rest 1 1/2 minutes but as I am getting heavier I may rest 2 minutes. When I am doing a high percentage of my max , say in the 95% range I rest 3 minutes and if its a max or PR attempt I may rest 4-5 minutes.
Saturday I had to do a compressed work out because we(my family) made a road trip as soon as I finished lifting.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
DE Bench Press(Alternating Grips-Close, Med., Wide):
135 x 10
185 x 3
205 x 8 sets x 3 reps(1 min btwn sets)
Strict Overhead Presses:
135 x 6
165 lbs x 3 sets x 3 reps
Triceps Push Downs / Giant Set/ Dumbbell Hammer Curls
90 lbs x 5 sets x 12 / 35 lbs dumbbells x 5 x 12
Standing Crunches:
90 lbs x 20 reps
Finished in about 40 minutes and then off for a 1 1/2 hour road trip. The Marriot was nice and the 1 1/2 hour trip back was easy but I’m sore all over from the last two days of lifting. Or the soreness could be from sleeping on the pull-out sofa bed I had to sleep on as a sacrifice for my Wife and 2 children to take the extremely comfortable bed.
No good deed goes unpunished. 
Now ain’t that true. LOL
Nice OHP’s GV!. And that giant set of 5x12… my arms are sore just reading it. lol
Arms were a bit sore but my wife gave me the rogue floss bands I asked for my birthday yesterday so I used them on all parts of my body for mobility work and I love them. My arms felt better, my injured hammy felt better, my calves felt better etc. I have to say that floss bands are a great investment for mobility work and they are inexpensive. I also got a gemini and some resistance bands and some new socks. Boy did I need new socks.
The gemini is a great piece of equipment for myofacial release(mobility work) that is much like two LAX ball taped together and more like two hard rubber eggs joined together. You can really roll and hit trigger points for excellent targeting of sore muslces that a foam roller can not get to as well with the gemini. On to greater mobility and faster recovery from inflammation and muscle fatigue.
I had to google everything but myofacial release and socks. Rogue floss bands sounded naughty. The Gemini looks naughty.
The Gemini also looks cool. How long does it take to get the knack of hitting the right spots with it? I’ll rephrase that…as someone that takes a minimum of half an hour to get the pillow in the place I want it to go to sleep, how long would it take ME to line it up and make use of it?
I’m glad your injuries are getting better. Just be careful.
Tonight was really weird. I had an extremely hard day at work. The temp was about 100 degrees and hotter with the humidity and direct sun factored in. My body was going through the shakes from heat exhaustion by the time I got home. After eating, rest, and a nap I still felt like a hot wet mop of fatigue was draped over me but I shook it off with my pre-lifting supps and a huge cup of coffee. It took me so long to get started my time was limited and I missed last night’s lifting due to family stuff so it went pretty well anyway.
T-Handle Swings:
100 lbs x 2 sets x 20
ME Safety Bar Squats:
65 lbs(Bar) x 10 (First time trying green bands-65lbs added tension but I didn’t use them for any other sets)
155 x 5
245 x 5
335 x 3
450 x 2
ME Front Squats:
135 x 5
225 x 5
315 x 2 sets x 3 reps
Close Grip Fat Gripz Bench Press:
135 x 5
185 x 3
225 x 1
265 x 1
ME SlingShot Close Grip Bench:
295 x 1
315 x 1 (Wanted more but I was worn out)
Standing OHP/ Triceps Push Downs/ Dumbbell Hammer Curls (Giant Sets)
135 x 4 sets x 6 reps/ 90 lbs x 4 x 12/ 35 lbs dumbbells x 4 x 12
Standing Crunches:
90 lbs x 20 reps
Fast intense work done in about an hour. I hate missing lifting days but the combo tonight was invigorating and tiring.
Damn GV, that’s a lot of work to get done in under an hour. Is that hammy still progressing?
Heat exhaustion + ME Front and SSB Squats = Fucking impressive
Wiex- My injured hammy is still aching and sore but much less than before. Now, probably due to imbalances in muscle use or due to overuse of surrounding compensating muscles, I have been having some pain and loss of ROM in my knee and calf. Last night I did some good mobility work in those areas and this morning the issue has lessened so I will just keep doing therapy and maybe this crap will go away soon.
Thanks Matty, sometimes its so hard to get going and recover from the sun but I can’t let it beat me. Although I may feel like a floppy fish, I’ll feel worse if I don’t lift. It’s a weird and humbling, ironic situation. I can’t wait for temps to cool down in couple months.
Have you tried doing any isolation work on the hammy? Single leg curls right vs. left would tell you if it is buggered and you are compensating with something else or it is pushing through.
I feel cocky trying to give you advice though…
corrmhona-I don’t mind the advice. My left leg is fine however the compensating is going on in the right leg mainly in my calf and knee area.
I was more thinking if you isolate the ham string you can feel how it’s holding up on its’ own. If you can curl 200 with your left, you should be able to do the same with your right if its’ working, just with some pain and suffering. If it isn’t pulling anywhere near the same weight you might need to change things up until it heals… 
I don’t have a leg curl machine here at the house but I can tell you the hammy is working pretty good but like you mentioned with some pain. The aching in my right calf and knee has been ridiculous at times but the more I activate with lifting or using the floss bands and gemini for rolling the better the calf and knee are feeling.
Cool. Just fretting for nothing. See nothing isn’t solvable by more squats. 
[quote]corrmhona wrote:
See nothing isn’t solvable by more squats. :)[/quote]
This is logic that I can get behind!
So, I thought I would use that logic and do more squats tonight:
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Overhead Squats: 45lbs(Bar) x 2 sets x 6 reps
DE Squats(1 min btwn sets):
135 x 10
225 x 5
325lbs x 8 sets x 3 reps
Front Squats:
135 x 6
225 x 3 sets x 6 reps
ME Zercher Pin Squats[Starting at mid-thigh](Using Zercher harness-26 lbs):
161 lbs x 5
251 x 5
341 x 5
431 x 5
481lbs x 5
Standing Crunches:
90 lbs x 20 reps
Completed lifting in about 50 minutes. My hammy is feeling better all the time. I did some pre-lifting flossing on my right thigh and calf to get my hammy primed for work and this helped. Tonight I forecast foam rolling with the possibility of more flossing and maybe LAX rolling.