Aug 17
bike 10mins
pullups 4x5
Sumo Deadlifts (80%) 405x6x3
Pyramid Bench 185x5/225x2x5/280x2x4/315x2x2/280x2x5/225x2x7/185x1x10
Speed Deadlifts (sumo) 355x10x1
pullthrus 3x8
face pulls 3x10
Foam roll foam roll foam roll and sounds a little like your hip flexors are tight.
Up at the top of the page in the Mobility for old farts – that should set you straight.
If a foam roller cannot get it done go to a baseball/12’softball to roll it out.
Scott,a late congrats on the PRs. I need to start foam rolling and strectching my quads as well.
[quote]ecogenx wrote:
Scott,a late congrats on the PRs. I need to start foam rolling and strectching my quads as well. [/quote]
Thanks brother. Foam rolling and strectching, I really need to do.
Aug 19 (w1/d3)
bike 10mins
seated rows 5x8
Full Power Squat (80%) 335x5x3
Speed Bench (banded) (47%) 175x9x3
Pin (Anderson) Squats (8th hole-roughtly 4-5 inches lower than before) 405x4x4
HS lying leg curl 5x7
HS precher curl 5x8
The pin squats were so much harder this time around, just by dropping from the 9th hole to the 8th.
Like the other guys said, Foam Roll those suckers… it helped me a ton! Now however, I need to get a pvc pipe as my FR has gotten too soft.
Looking good on the squats! I might try pin squats, once my regular place opens again.
You might have been asked this before but do you do your lifts in the order listed, e.g. on the 17th? Sumo dead, bench, speed deads. If so, any tightening up between sets?
[quote]hel320 wrote:
You might have been asked this before but do you do your lifts in the order listed, e.g. on the 17th? Sumo dead, bench, speed deads. If so, any tightening up between sets?[/quote]
Thanks Schmidt.
Yes I do all my lifts as in the order listed. I never , honestly, feel any tightening up. It may be because I have no patience and try and fly thru my sets-- sometimes taking as little as 45s between them. So theres not much rest between the exercises.
Aug 22 (w2/d1)
chin-ups 4x10
Bench Press (80%) 305x5x3
Speed Full Squats (70%) 295x5x3
2 Board Bench (85%) 335x5x3
rolling tri-ext 3x8
cord tri pressdown 3x10
banded flies 3x10
Aug 24 (w2/d2)
bike 10mins
barbell pullups 4x12
Sumo Deadlifts 405x6x3 (80%)
Pyramid Bench (50-85%) (185-315-185)
Speed Sumo Deads 355x6x1 (70%)
band pullaparts 3x15
back ext. 3x8
Aug 31 (w2/d1)
chin-ups 4x8
Bench 305x6x3 (80%)
Speed Full Power Squats 295x2x3 (70%)
Rack Lockouts 335x4x4
dmb flyes 3x10
tri-ext 5x12
Took a week of, to rest my hamstring, which was really hurting. Thought, I’d give it a go on the squats yesterday, and after the 2nd set, had to shut it down. Deadlifts are up next.
I attempted to squat on Sat., and it proved to be a big mistake. As I was lowering with 335, I felt a tear/rip in my groin/hamstring. I went to the hospital, where they did absolutely nothing, but give me an anti-inflantory shot & some pills to go with it. I got a form to go to rehab today aswell, but due to scheduling conflicts with my wife , I will have to wait until tomorrow.
The worst thing about it, is the doctor did not even look or touch the area, he just asked me about the pain and where its at. The pills however do take away alot of the pain.
I , being a stubborn fool, will probably limp into the gym and do some upperbody stuff , if I can.
That sucks! Take care of it. I hate it when docs do that…hear a bit about the symptoms and just throw meds at it.
Hope it is nothing serious…
[quote]LittleStrick wrote:
That sucks! Take care of it. I hate it when docs do that…hear a bit about the symptoms and just throw meds at it.
Hope it is nothing serious…[/quote]
Thanks LitteStrick.
I have done pretty much nothing gym wise since my injury, however I made an attempt yesterday and today.
Squats 135x5/185x5/225x5 all felt good…275x3x3 On the 3rd set, 1st rep I felt bad pain again, finished the 3rd rep and realized I was not ready.
Today I did rack pulls (3rd hole) less range of motion on the groin/hamstring.
Conv.Rack Pulls (3rd hole) 405x4x4 465x2 495x2 545x2 565x2 585x2… no groin pain, and it was nice to feel the weights in my hand. Finished with some lite incline bench 185x5x5 then did some tris & bis.
On tuesday ill try squatting again. Ill see if i can a pic up of my hamstring, so you can take a look your yourself.
Heres the pics… Ok sorry I have no idea how to transfer the pics. Maybe I can figure it out tomorrow.
EDIT–I figured it out, I’m a numbnuts.
Here’s one leg shot… This is after 2 weeks or so, and is now, what I assume in a healing state (I hope). On Monday that passed, it was all black-dark purplish (plus had 2 long black lines goign down my hamstring), my wife thought I had shit myself, it was so bad haha.
Nice bruise! Glad that it is feeling better. Don’t jump the gun on pushing it.
[quote]LittleStrick wrote:
Nice bruise! Glad that it is feeling better. Don’t jump the gun on pushing it.[/quote]
I’m trying to take it easy, but of course my ego wants to go as heavy as I can. So far, my ego is losing, haha.
Tue 21 Sept (w1/d1)
pullups 10x(48)
1 board 305x5x3
3 board 345x4x4
full power squat 135x3x3 185x2x3
tri-ext 120x3x12 (not dmb)
I burned out my tris today, with the benching all done at once. Had to try squatting, 185 felt ok, so I’ll up it next time out.
Totally sucks about the injury. Not that it’s an encouraging comment, but hammies can take forever to heal.
Is that bruise over your knee? Weird patterning.
[quote]kpsnap wrote:
Totally sucks about the injury. Not that it’s an encouraging comment, but hammies can take forever to heal.
Is that bruise over your knee? Weird patterning.[/quote]
Yes it’s over the knee (back of my leg of course), this is it after 2 weeks. It was much larger and darker.
Ummm…That is not a bruise, that is the excess blood pooling. You need to start foam rolling the area, and start to slowly stretch (after being warmed up) or this will continue happening to you.
Foam rolling is going to hurt: I would take some ibuprofin, sit in a hottub/whirlpool while slowly strecthing my hamstrings and hips. Then I would foam roll alot and then foam roll some more-repeat daily.
BTW a level 1-2 strain takes upwards of 3 months to heal. Quit sqauting already and do your rehab.
hope this helps ( I fucked both hammies more times than I care to count before I did preventive work)