Wednesday, May 26, 2004
A1) Back Extensions 2 x 15
A2) Bent Over raises 2 x 20 @ 15lbs
Full Oly Squats 2 x 5 @ 135, 2 x 3 @ 225, 3 @ 275, 3 @ 295, 3 @ 315, 3 @ 335
Bulgarian Squats 3 x 8 @ 70lbs db?s
Back Extensions 3 x 10 with 70lbs DB at chest
Straight Leg Sit-ups with 30lbs bar on back 4 x 8
DB Shrugs worked in throughout 6 x 10 @ 85lbs
Jordan
Practice tonight.
I’m thinking with this new system on my upper days the “conditioning” at the end will be med ball work with a dynamic warm-up, mobility drills and some easy tempo.
I need to keep my hips healthy and help them recover.
Jordan
Friday, May 28
Lateral raises 3 x 10 @ 15lbs
Bent Over Raises thumb down 3 x 12 @ 15lbs
Floor Press 135 x 5, 155 x 3, 185 x 3, 205 x 3, 215 x 3, 225 x 2
Pull-ups 6 x 6
Neutral Grip DB Press 3 x 8 @ 85lbs
Hammer Curls 3 x 10 @ 40lbs
Jordan
Played our second season game today and we won handily, but unfortunelately I kinda tore/strained my hamstring.
Im so pissed about this because I really focused on my PC this winter. But I do have really tight external rotators of the hip on the left side (the side my hammy went) and I have a weaker left side.
So in my come back I will take this more seriously instead of making it a lower level priority.
By the way I was running and changing direction and picked up my pace a bit and just felt a pop on the outside of my hammy mid way up, any suggestions for how to deal with this are welcome.
BM and Kelly ring in please. PLEASE.
Jordan
Hey
Sorry about your hamstring, I pulled mine badly over a year ago in a football game, and it took forever to bring it up too speed again. One of the main reasons for this was I thought it felt ok in practice, increased the tempo in a game and same thing all over again.
So my first peice of advice would be to let it heal completley before playing again.
Secondly, I recall reading a Q&A by Charlie Francis on here in which he states that therapy that is administered manually is better for the hamstrings then if it is done by a machine. Once I started going to a chiropractor to recieve ART treatments my Hamnstring began healing much better (I was recieving Stim at another place).
Lastly, along with making hamsting strength as well as overall flexibility a priority, I think that by getting adjusted properly by my chiropractor and keeping myself aligned, especially in the lumbar region helped to prevent any further ailments.
Hope this helps and good luck!
Tags
Have you been to a doctor and if you have how bad did they say it was…are you out for a extended period of time…if not i would get to rehabing it as soon as possibile…if its a mild pull keep it filled with tons of blood…give me more info??..bm
Getting it checked out tomorrow.
It feels a lot better now but is far from perfect, I will see how bad it is tomorrow and start doing what I can with it.
Jordan
Got a quick assesment today by our At at the university.
He said it is most likely a 2nd degree sprain of my biceps femoris muscle.
I have an appointment with him on Wednesday to look at it more closely and get some treatement done.
For now he said I can do light exercise (biking, walking) to get some blood in it and some conservative stretching.
Jordan
do u have any bands?
No.
But I might be able to get some of the therabands form the clinic.
I know that they’re not the same but if I use a few I could get enough tension of some band leg curls I’m sure.
I might try and get some bands soon though.
Jordan
I have healed soem hamstring tears in a few days wiht high rep band good monrings in a shower or hot tub…in fact i once felt liek i ripped my hammie did over a thousand reps of band gm’s in a 108 degree hot tub and squated a pr 2 days later…band leg curls for high reps are great also…bm
Wednesday, June 2
Pulldown abs with one leg forward 3 x 10 @ 70lbs (each leg)
Bent Over Raises thumb down 3 x 12 @ 20lbs
Speed Bench (3 grips, wide to narrow) 2 x 3 @ 135, 7 x 3 @ 155lbs
One Arm DB Row 5 x 8 @ 85lbs
A1) Close Grip Bench 5 x 8 @ 185lbs (middle finger on ring)
A2) DB Shrugs 5 x 10 @ 85lbs
B1) DB Curls 2 x 12 @ 25lbs
B2) Lying DB Extensions 2 x 12 @ 25lbs
Got some ultrasound on my hammy today, it feels quite a bit better but still has a way to go before i can play again. Therapist said I can do light movements for it and bike/jog. Have another appointment on Friday, lets hope it continues to progress.
Jordan
good luck with that. ive slightly torn my hamstring only once and it sucks. best of luck. by the way, your workout looks good! thanks for sharing
Monday, June 07, 2004
Bent Over raises thumb down 3 x 12 @ 15lbs
Floor Press 135 x 5, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 230 x 2
A1) Pull-ups 5 x 7
A2) Neutral Grip DB Press 5 x 8 @ 80lbs
B1) Lying DB Extensions 3 x 10 @ 30lbs
B2) Hammer Curls 3 x 10 @ 40lbs
Also I’ve been doing movements for my hammy and jogging a bit. I will pick up the intensity of these this week and see how it goes.
Jordan
Tuesday
I practiced today and my hammy felt OK, it wasn’t 100% but i could run pretty well.
At this point I was thinking I was a maybe for my game on Saturday. Planned to reassess on Wednesday.
Wednesday, June 09, 2004
Did and extended dynamic warm-up and stretches.
Then did 10 x 60M at about 70%.
My hammy is definitely not ready to play this weekend. It felt OK but not excellent
Jordan
Friday, June 11
Speed Bench 3 x 3 @ 135, 7 x 3 @ 155 ? 3 grips, narrow to wide
One Arm DB Row 5 x 8 @ 85lbs
A1) Close grip bench 4 x 9 @ 185lbs ? ring finger on ring
A2) 4 x 10 DB paused shrugs 85lbs
Saturday
Played in the game, hammy was fine
Monday, June 14, 2004
Full Squats 3 x 5 @ 135, 3 @ 225, 3 @ 245, 3 @ 275, 3 @ 295, 3 @ 315 ? stopped there cause I didn?t want to push first workout back
Bulgarian Squats 3 x 8 @ 65lbs
Pull throughs 3 x 10 @ 150lbs
Pull Down Abs 5 x 15 @ 66lbs
L lateral to ext rotation 3 x 10 @ 15lbs
Tuesday
Practice, and man did we run tonight, we lost a game on the weekend because the other team was way fitter so now it’s on like donkey kong.
Jordan
Wednesday, June 16, 2004
Bent Over raises thumb down 2 x 20 @ 12lbs
Cuban Press 2 x 15 @ 12lbs
FC twist 4 x 6 @ 45lbs
Incline Bench 2 x 5 @ 135, 3 @ 155, 3 @ 185, 3 @ 205, 3 @ 215, 3 @ 225, 2 @ 235
A1) JM Press 3 x 5 @ 135lbs
A2) Snatch grip Upright Row 3 x 10 @ 135lbs
Bent Over Raises 3 x 10 @ 20lbs
Did a really different workout today than as I had planned cause I banged my shoulder in practice yesterday and a lot of stuff was bothering it, so I played it safe to get it healthy.
Jordan
Friday, June 18, 2004
Cleans 2 x 3 @ 133, 6 x 3 @ 176lbs
One Legged squats 3 x 6
One Leg back extension 3 x 10
FC Twist 3 x 6 @ 45lbs
One Arm Barbell Curl 3 x 5 @ 45lbs
Jordan
Monday, June 21, 2004
Cleans 154 x 3, 176 x 3, 198 x 3, 208 x 3, 220 x 3, 230 x 3
Good Mornings 5 x 5 @ 185lbs
Floor Press 4 x 5 @ 185lbs
One Arm DB rows 3 x 10 @ 75lbs
Single Leg Ham Ball curls 3 x 12
Straight Leg Sit-ups 4 x 10 @ 30lbs
Gone back to the Tier Sysytem for a while becasue I don’t have any games for a while and would like to do another cycle of total body workouts. I’ll keep an eye on this and see how my recovery is.
Jordan
Wednesday, June 23, 2004
Chin-ups 2 x 10
Front Squats 225 x 3, 245 x 3, 265 x 3, 275 x 3, 285 x 3, 295 x 3
DB Press 5 x 6 @ 85lbs
Snatch grip deads (straps) 4 x 5 @ 275lbs
FC Twist 4 x 6 @ 45lbs
Jordan