Damn man, that sucks hopefully it heals up well.
Hope it’s a quick turnaround man, best of luck!
Thanks guys. It’s definitely doing quite well atm. I’ve also opted to pull out of the contest. It just makes zero sense to compete, possibly (most likely) injure it way more and be out for a longer period of time.
I believe I peaked a bit early, and also overtrained a bit at the end. I also went all in on a comp weight yoke set, for no reason. I should have called it with 550 the set before. Also, if I had torn it at the comp, I likely could have finished the last remaining event - Arm over Arm.
That said, rehab has been great. 3-6 times a day I perform no resistance hamstring curls standing, with bicycle kicks or whatever, then some calf raises. After a good pump has been attained, I do some stiff leg DL’s to about mid shin. ROM has increased since the swelling dissipated.
Also, trained today.
Bw at 232- no caffeine (previously on 600mg thereabouts for months at a time, so this is a big deal), cycling off creatine too.
Push Press
185x3,3,3
220x3
275x3
275x3
275x3
220x18 lil burn out.
Banded Overhaed Lockouts
95+GB x 5
95+GB x 5
95+GB x 5
95+GB x 5
Super slow on the eccentric and really launching out of the bottom. There’s about no band tension at the bottom so it really kicks in hard at lockout.
Incline DB Bench
40x10
40x10
40x10
Meadow’s Row
25x15
25x15
25x15
25x15 playing safe on hamstring with light weight. Still felt it in lats.
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Push press is something I wanna give some love to for a bit. It’s something I trained a lot when I was 16-19 y/o and it built a great base. My PR is 365. I still don’t know how I managed that. I want 400 now!
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Just a little one
Gutted to hear that you can’t compete but you seem as positive as possible about it which is great.
Also: That’s nuts! I am pretty close to three plates right now (5 kg to go) but to add another 20 kg to that… And - even though we are strongman and all - at a considerably lighter bodyweight.
I tHoUgHt U wErE nAtTy
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Loved reading this. Lots of people would be happy with 1 rep. You just knock out an easy 18 to get a pump. Quality
i can’t tell if u think im on gear or not LOL
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We can see your jaw line, deff on the creatine !! LOL
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I’m just fucking with you man. Had to make the joke as it was far too easy.
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3/11/20 - bw 231
Pause Front Squat
135x3,3,3
155x3,3,3
185x3,3,3
225x3
225x3
Zercher GM
95x15
95x10
95x8
95x8 a bit much at this point for the hammy
GM
45x10
45x10
45x10
Lying Feet Elevated Hamstring Bridge
x alot
Hamstring is a bit too beat up, I need to be less violent on it for sure. Otherwise, things feel okay.
ROM is restored but it’s very tight still. Most fo the tightness is on the middle and slightly lateral side of my hamstring, about mid way down, slightly toward the knee. The only worry i have is addressing the cause of the issue.
It is accepted that weak glutes in a running scenario can cause hamstring injuries, but my glutes are insanely powerful. My thoughts are that my hips are shifted up on my right side (torn hammy side) so when I run, or sprint with a 660 yoke, my glutes struggle to become involved because of the shifty and twisted hips. So, my hamstring takes over? I dont know. Or maybe I was overtrained (likely). I’m lost, tbh.
People tear hamstrings jogging or jumping with their body weight.
You tore yours with 660 lbs on your back.
I do think you probably could have done a proper deload before your comp. But I wouldn’t over analyze or go correcting stuff. Yokes fuck people up. The numbers you were putting up were insane and I was enjoying watching the process. No way with weak glutes you’d have been doing what you were doing. Shit just happens.
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Idk, probably right. As far as the deload goes, that was actually my second to last session. I had one more before a 5 day deload. I had second thoughts going out to the yoke too. In my head, i was like “just call it on 550”. Live and learn. Thanks for the thoughts though, I need to tell myself what you said more. It’s a bit of a no brainer. Getting hurt on yoke is a truism.
3/13/20 - rehab is going pretty well. 8 days post injury and I have full ROM restored, but tightness in the muscle is still evident. On this day I am just about pain free. If I do a janky motion or load too much weight on the hamstring, I can feel the injury.
Spent about 15 minutes doing slow “agility” drills on my feet, then some hip mobilizing. The actual rehab work was as followed:
Lying Glute Bridge
x8-15
x8-15
x5 one leg taken away and slow eccentric with injured leg.
x5 ^ same
x5 ^ same
Lying Glute Bridge (feet on bench)
x same protocol as above more or less
Block SLDL (16 inch bar height, very slow negative)
115x10
165x8
165x8
165+frontal band distraction (helps engage lats and hamstrings a bit more) x 5, x 5 , x 5, x 5
165x5
Standing Bicycle Pedal things with band fixed to ankle
x alot
x alot
x alot
3 way RDL (bodyweight): 3-4 rounds, random number of reps. I noticed on a very lateral hinge on the right leg, I can feel the injury more pronounced.
After this I hit a back and bicep workout. Nothing fancy or too involved.
Barbell Curl
45x10
65x10
75x8
85x8
drop set
75x8
65x8
55x8
45x8
Meadow’s Row
25x8
25x8
50x8
50x8
50x8
DB Shrug
100x25
100x50
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Pretty sick Tinder bio right there.
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Sometimes I take myself too seriously 
3/16/20 - Strict Overhead and Push press. Back to old vinny fashion of training. I will rotate these two with intent focused more on one each week. bw 231
Strict Overhead Press
135x5,5
185x3
225x1
275x4 PR for dead stop, idk how I finished the last rep.
Push Press
135x5
225x3,3,3
275x5
300x6 pretty chill set, not gonna lie
Drop set (after 2 minute rest from 300)
275x10 kinda got 10, kinda didnt, barely locked out but ill count it
225x7 death
Banded Overhead Lockouts
135+GB x 8
135+GB x 7
135+Green x 6
135+Green x 5
Upright Row/Barbell Curl/Rear Delt Flye GS
45x15/45x10/x15
65x15/65x10/x15
65x15/65x10/x15
65x15/65x10/x15
275 strict
https://www.instagram.com/p/B9zWnF2gLss/
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Dude, sick.
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3/18/20 - bw 231. Moved Deadlifts to my second day as I plan to focus them a bit more while my hamstring strengthens. I will rotate conventional focus with sumo every other week.
Sumo Deadlifts (double overhand, no belt)
135x5,5,5
185x5
225x5,5
275x5
315x5,5
365x5 no issues in hamstring, and grip is fine.
1 inch deficit conventional deadlift (pause once weight breaks floor)
135x5,8,8
185x6
185x6
185x6
185x6
Return of Vinny’s awful medleys of death. Kinda miss breathing fire and wanting to die, so I’ll add these in a bit more.
Farmers Carry to Overhead Axle walk to Tire Drag Medley
120x100’/135x100’/250 tire x 60’
120x100’/135x100’/250 tire x 60’
170x200’/135x100’/250 tire x 60’
Hamstring definitely feels the pain on the farmers with 170 per hand. It’s not really an alarming feeling, just slight pain. The hamstring doesnt seem to get triggered much at all from hinging and deadlifting. Really, it’s just extension of the knee and the sudden stop at about 80 degrees having my hamstring stomp the breaks. The abruptness of it needs to be trained.
Band Around Ankle Knee Extension Thingies (kinda like running or cycling motion of the knee while stannding)
x thousand
x million
x600 not sure how i feel about these. They’re recommended for this particular injury, so I’ll probably continue with them. It’s just taht I don’t really “feel” them much.
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Sup guys. Checking in with y’all in the middle of these troubling times. I am currently very sick with what feels like a flu/severe cold. I contacted my doctor and they let me know I am not currently fitting the criteria for a Covid-19 test, and that I likely just have seasonal flu/cold.
I am quite ambivalent about how I feel about this. I almost want it to be covid-19, so i can have experienced it and not have the troubling mystery and anxiety of what it is like. Then again, this feels like a flu/cold, and it just sucks as I cannot train.
Either way, hope you guys are safe and looking out for one another. I am just looking forward to when this all passes and we can resume back to the things most of us take for granted.
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Keep an eye on yourself man, ARDS sets on quick. I’ve seen it described as a belly being slowly tightened around your chest. Get well soon!
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