Tuesday:
Hip thrusts 4 x 3 205
Bulgarian split squats 30s hold then 10 reps then 2 x 10
4 x 10s Sprint on Woodway 2 min rest
Was supposed to do single leg hip thrusts but just wasn’t feeling it. Was also supposed to do seated rows but the machine was in use and I was under a time crunch. Lactic was rough!
Wednesday:
Step ups 3 x 10
Seated row 3 x 10 @ 135
Adductor / abductor machine
Doing true step ups is so freakin difficult, it’s almost embarrassing. Seated rows felt good, I went to failure basically so that weight I think is right. I did the add/abd machine again because my legs shake when I do hip adductor at lower weights then it stops at higher weights. I wanted to see if I was just using other muscles to compensate.
Thursday:
3 x explosive Anderson squat cluster of 5 @ 145 then a cluster of 5 squat box jumps
Pushups 30s pause at sticking point then 10 then 2 x 10
Banded face pulls 20s pause at sticking point then 10 then 2 x 10
4 x 10s Sprint on Woodway 2 min rest
Every part of the workout felt great aside from the lactic of course.
Friday:
3 x explosive hip thrust cluster of 5 @ 205 then a cluster of 5 broad jumps
I was going to split squats but my knee was really bothering me. Everything felt fine until I finished my last set of the complex. I think I need to adjust my warmup
Saturday:
AM:
Seated row 3x10 to failure
PM:
6 x 10m sprints
Was supposed to run in the morning but my knee was hurting, definitely have some inflammation. Did a little lift before work and then felt good enough after work to do the sprints. Sprints felt exceptionally powerful.
Monday:
AM:
6 x Max velocity fly-in 10m 2-3 min recovery
PM:
Snatch 1 x 10 in 12 mins @ 155
Banded face pulls 30 second pause then 3x10
Didn’t feel quite as fast as last week but still felt fast. I am going to try to take it easy next Sunday during volleyball. Felt good to Olympic lift again. 155 felt SUPER easy. I did 11 reps in 11 mins and ended up getting 3 in the last minute with no drama. Would have gone up in weight but my knee was bugging me again.
Tuesday:
Anderson Squat 10 x 1 in 12 min @ 275
Pull ups max pause at sticking point then 3 x max
Ball ham curls 3 x 10
My knee was really hurting during the warmup and almost skipped it. I ended up just going for it and it was fine, just some pain. Did 12 sets of 1 on squats. I am loving the Anderson squat more and more. I was only able to hold for the chin up for like 20s and then only did like 3 x 4. I have to switch to pull ups because my shoulder was cracking a lot during the chin ups. Ball ham curls were great. I was supposed to do a little lactic workout at the end but my knee was still bothering me so I skipped it.
Wednesday:
Power clean 10 x 1 in 12 mins @ 250
Med ball slam 3 x 10
My form was pretty sloppy because my knee was hurting again but I got 10 and almost got the 11th. I am going to take a few days off and let it calm down a bit.
Been away for awhile. Hurt my back in February? It feels like a tight muscle that pulls on one side of my lower back. The only times it hurts is when I sit down after standing for hours or if I sit down after doing too much physical labor. It hurts until I stretch it out but then it is fine after that. I can lift and run without pain, it just has that tightness after. Went to a doctor and he didn’t have much to say about it. I am going to schedule another chiropractor appointment to see what he says.
I also hurt my groin sprinting a few weeks ago. This happened a few months ago too. I pulled it during a max velocity workout. Its fine up to 99% speed but once I hit that 100% it lets go. For the next few days I feel it but it doesn’t really hurt unless I am standing and try to spread the floor with my legs. After about a week to 10 days even that doesn’t hurt anymore. After that 10 day period I can run without pain even up to 95% speed. My guess with this injury is that I had too much anterior pelvic tilt when I sprinted. To remedy this I am going to focus on more ab training and my front side mechanics while running.
I began training this week, going super light on running and doing bodyweight exercises. I hope to maintain this for the next few weeks then progress to slightly faster pace with running and keeping the bodyweight exercises. I’ll do that for a few weeks then get back into full sprints and bodyweight work. If my groin holds up for three weeks I will keep sprinting but add weight training into the mix. If my groin hurts again, I give up on sprinting and focus on lifting.