Still nursing this hammy some
DL
45x20
115x10
135x8
165x5
195x5
215x5
245x5 most since injury
255x5 decided to work this weight
255x5
255x5
255x5
255x5
255x5
Substituted back squat for front squat
45x10
95x10
115x10
135x10
155x10 most since injury. Had more but still holding back.
Lying leg curl:
55x20, 15, 12 hammy not feeling great but not injured or tweaked just keeping it safe
Today was the first day. I like them a lot for deads. Super smooth feel off the floor. I need something else for squats I think. I like a little heel on squats.
Thx mortdk. It has been a learning experience. I’m not sure I will ever fully trust it again. I had to work on not favoring it during squats. I seem to have built a shift into my form on the day it happened. And it is not working out super easy
Focus on your hamstring as it heals. I’ve always enjoyed doing RDL’s for my direct hamstring work. I don’t have a good way to do Nordic hams or use the glute/ham raise equipment so I stick with those. I used to do heavy sets with 275. I’ll have to work back up to that now but that was back when I was doing them every week and pushing the weight. I think it might’ve been part of CT’s Complete Power Look Program. I worked up to heavy sets of 4 x 2 and then 3 x 1 in the final weeks. The sets of 8 in the early weeks really sucked though!
Thx. I love RDLs. I do them on squat day. I may add another day of them on DL day instead of lying ham curls. We are all sick of those. Maybe single leg RDLs
Until this hip surgery I hadn’t done these in years! Once I finally realized the way the hamstrings work I canned them. The only real knee flexion they do is when the foot strikes the ground during a sprint. And if you watch a sprinter their knee angle doesn’t change much through the stride and when it does it actually gets bigger (knee extends) as the hip extends. Most of the work is isometric or at the hip so doing the leg curls doesn’t make sense (from an athletic standpoint). And I’m a firm believer that if you have a strong deadlift and RDL then your hamstring development will be on point!
Warmups: face pulls, straight arm pull downs, shoulder dislocations, BW squats.
Squats:
45x15
95x10
115x5
135x5
165x5
185x5
205x3
225x3 felt good! No issues
185x8
185x5 started having issues with bracing and focus
185x5
185x5
185x5 hammy all good
RDL:
45x10
95x10
135x10
165x8
195x8
215x8 hammy all good
Bb glute Bridge: (traded leg curls for this)
135x10, 165x12, 185x15, 185x5 ham felt funky shut it down
Leg press good morning
140 lbs 12,15,20
Hang knee raise:
20,20,20.
Most weight lifted in squats and RDL since injury. Solid workout. No injury all good!!! Getting closer to going full animal. Not squatting heavy for 2-3 weeks has created some focus and bracing issues. I’ll rework it moving forward.
Cutting out some of the posterior chain work. I’m thinking I was hammering the posterior chain too much and too heavy…
I also will not push too hard so fast
I really think it was just a freak thing that happened to me. I rushed the warm up to keep up with a workout partner who started before me. I’ll not rush warmups and pace my lifts.
Just work it lighter. It’s hard to do too much. Drop DL volume, drop DL variation volume, sure. Replace it with GHR, back raises, good mornings with bands (no bar, just bands), etc.