Marathon Runner Looking Dude Dabbling in Oly Lifts

Training Over 35 Lifter
601

John, ideally the right foot will be pointing in the direction of the throw at release. In almost every version of the throw, it doesn’t start out that way. That’s where all this “turn the right foot” emphasis in technique comes from. And about the keeping the blood flowing and ice thing–no. I’m an idiot that way.

Thank you NewWorldMan, Brett, punnyguy for the sympathy and suggestions.

NewWorldMan, I do still plan on going to Nationals. Not sure how I’ll do now, but I’m going to give it a shot. I don’t do hill sprints simply because there are no hills where I am when I want to do sprints (after throwing). Brett, I pull calf muscles on track sprints too. All sprinting is poison to me, but a very sweet poison. I just need to remember not to try to push the speed on them and I think I’ll be ok. That and maybe avoid them when a major competition gets near.

No go on the squats yesterday, warming up at 60kg–ok, and at 80kg–sharp pain coming out of the bottom, so shut it down. Will try again Friday.

602

Thanks Mascherano. Mine fortunately is pretty minor. If not Friday, then certainly next week I should be able to train hard again. If you actually saw me “sprinting” you wouldn’t be able to say that last bit with a straight face.

603

[quote]Carl Darby wrote:
If you actually saw me “sprinting” you wouldn’t be able to say that last bit with a straight face.[/quote]

Ha! you’re not alone. When i watch footage of myself play soccer I’m like, “why are my hands flapping around like that?”

Arms like pistons, my friend, arms like pistons!

604

[quote]Carl Darby wrote:
Brett, I pull calf muscles on track sprints too. All sprinting is poison to me, but a very sweet poison. I just need to remember not to try to push the speed on them and I think I’ll be ok.
[/quote]

I’ve learnt the hard way to run all my sprints at 90-95%. I kind of know how far I can push it now. If I sprint at max I know it’s only a matter of time before I pull something. I always warm up and stretch well, I don’t know why it happens. I don’t like to think that it’s just down to age.

605

So sorry about the hammie. Those can take quite some time to heal.

And about sprinting up a hill, what about that little hill out the window of your vids? Why not that one?

606

[quote]FarmerBrett wrote:

I’ve learnt the hard way to run all my sprints at 90-95%. I kind of know how far I can push it now. If I sprint at max I know it’s only a matter of time before I pull something. I always warm up and stretch well, I don’t know why it happens. I don’t like to think that it’s just down to age.

[/quote]
I concur - I’ve learned that 90-95% is the bet prescription for sprints now that I’m 5 years past 35. However, for me the pulls usually occurred with volume/fatigue - gotta quit while you’re ahead I suppose.

Here’s to Carl’s speedy recovery and confidence heading into the April meet.

607

[quote]NewWorldMan wrote:

Here’s to Carl’s speedy recovery and confidence heading into the April meet.[/quote]

x2.

608

Thank you all for your concern. I have learned my lesson and will no longer do sprints at more than 90%. I think this is the fourth time learning this particular lesson.

Still no on squats and snatches, although the leg is feeling noticeably better.

Training 3/4/2011

Power Snatch: 50x1 Ouch.
Squat: 50x3 Ouch.

5/3/1 C1 W3 Military
50x5
54x3
61x6

68x1, (51x5)3

Pullups BWx7,7,7
Dips: BWx7,7,8

Will try to do some light throwing this weekend and start over with weights on Monday.

609

[quote]Carl Darby wrote:

Still no on squats and snatches, although the leg is feeling noticeably better.

Training 3/4/2011

Power Snatch: 50x1 Ouch.
Squat: 50x3 Ouch.

[/quote]

For what is it worth (I’ve not had the opportunity to try it) Mark Rippetoe/Bill Starr suggest a protocol for rehabbing injuries like these.

[i]"Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I’ve ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to “blur”,which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it’s ready to rehab you will know by the pain: if the pain increases during the set, it’s not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it’s supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can’t, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation (“swelling”) while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see." [/i]

610

interesting… i’ll remember to look this post up if (when) i injure myself.

611

Thanks for that information NewWorldMan. I’ve been following that as closely as I can force myself to, but I can’t bring myself to do sets of more than 10 and I can’t seem to force myself to ice it. Before, I was stretching as much as possible and doing lots of bodyweight squats and barless RDLs. So far I’ve worked the RDLs up to 45x10 for 3 sets. It leaves my leg more painful, but the quality of the pain is different. Kind of like how a cut itches when it is healing well.

Threw on Saturday, lots of stands and half spins with the 6k shot. Went 75% down to 50% on speed, trying to get extreme right hip involvement. Got 3 above 14m (~46ft) and one out to 14.35m, almost a meter better than my usual best. Leg wouldn’t allow for full spins. Then threw 16lb hammer about 20 throws, best just over 60’. I still don’t know how to make these go far. The two hammer throws are by far my worst events in HG. Tried to do LWFD and WOB, 1 throw each. Leg wasn’t up to it.

Weights on Monday and today, will have to fill in the details later.

612

Glad to hear you’re doing what you can. I know you are smart enough to not need be told ‘you need to ice your leg when you are done’. So, I won’t say anything :slight_smile:

Best Wishes!

613

Thanks again NewWorldMan, it’s been helping my rehabilitation tremendously.

Better get down this week’s training before I forget what I did.

3/7/2011
Clean and Jerk: 60x2, 70x1+ouch. Jerks were fine, the pulls are pretty tricky right about knee height. Sometimes I can sneak it past without too much pain, but I have to keep from pushing my knees back too far, not good to practice the technique this way.

5/3/1 C2 W1 Bench
RDLs
65x5
70x5
74x10

85x1, 90x1, 93x1, (70x5)3
Pendlay Rows: (70x5)3 was able to get into position for these this week.

RDLs: 20x10, 30x10, 35x10, 40x10 Painful but if I take it slow not too bad. I especially have to watch the speed at the bottom.

3/8/2011
5/3/1 C1 W2 Squats
90x5
96x5
102x5 Kept to the minimum on reps here, need to keep perfect form, the least bit of forward lean makes the hamstring scream.

105x3,3,3 Good to be squatting non-trivial weights again.

RDLs: 40x10, 45x10,10

3/9/2011
Power Cleans: 60x5, 67x5, (72x5)2 Could get close to proper positions, but had to really slow it down below knee height.
Knee paused cleans: (72x3)2 Didn’t have to be as careful with these.

RDLs: 50x10, 55x10, 60x10, 50x10 Last set was with a snatch grip. Much less pain than before, still had to be careful not to pull too fast out of the bottom.

3/10/2011
Power Snatches: 50x5, (59x5)2 Reasonably good position, great care ans slow needed around knee height still.
Knee Paused Snatches: (59x3)2 Could go full speed on the top half, but still slow on the bottom half.

5/3/1 C2 W1 Military
50x5
53x5
56x9

63x1, 69x1, (52x5)3

Pullups: BWx8,7,6

Dips: BWx8,8,8
RDLs: 60x10, 65x10, 70x10 Didn’t have to be so careful today, less pain and more weight.

Hamstring is getting better quickly. I am going to try snatches up to hopefully 85%+ tomorrow. As long as I take the pull slow to the knees, I should be able to do these while hitting good positions. We will see.

614

Nice to see you getting some work in - the squats are impressive with the hamstring.

Now remember, a smart man won’t need reminded to ice his hammy when he’s done :slight_smile:

615

[quote]NewWorldMan wrote:
Nice to see you getting some work in - the squats are impressive with the hamstring.

Now remember, a smart man won’t need reminded to ice his hammy when he’s done :-)[/quote]

Heh, it seems to me you might be suggesting something with these repeated comments.

616

Never said I was smart.

617

smart is overrated when you are good-looking as we are.

618

That excuse might work for you John.

619

Ive been busy of late and haven’t been keeping up with everyone’s logs. Sorry to hear about the hammy hopes it clears up soon for you.

620

Thanks for dropping by bulldog. No worries, I don’t keep score.