Thursday, March 12, 2020

Pull, Press, Squat: Rehabbing a Strained Hamstring

DEADLIFTS on Saturday were going well, till I strained my hamstring half way through the third and final set. But it wasn't major. I could tell at the time and was certain by the end of the session, seeing as I could walk without a limp, that it would need only a little time to heal and I'll be back at it soon enough. But what this means is I need to stop neglecting my hamstrings and glutes and incorporate more movements into my training that work the *other* side of the leg.

Good mornings used to be a mainstay in my programming. They need to return. Hamstring curls I do already, but not regularly enough. That needs to change. I also need to try out that machine I think I can perform glute-ham raises with. I've not been able to do them properly on the regular apparatus for this movement as I always tip it over.

As if to confirm I needed that leg looked at, early the following morning the adductor spasmed violently. It got me out of bed and writhing on the floor for twenty minutes or so, trying to make it release. When I was finally able to stand and walk, I booked an appointment with my physio for Monday to have the whole left leg needled.

Presses are still going well. I even managed a fourth set of three at 115 kilograms this week. Though I feel there is something about the position - particularly the initial lift out of the rack - that is aggravating my left shoulder. It hasn't done any damage as yet, but that fourth set just felt wrong from the start.

Keeping off the leg meant I achieved very little with 'leg day' this week. I will hit events pretty hard this weekend though. Yoke and farmers especially: now is an ideal time to give the deadlift a break and knock out my required money sets on some events.

SQUAT Thursday March 12th
Axle squats:
20 kg x 10
60 kg x 5 x 10
DB front raises (p/h):
10 kg x 4 x 10
assault bike 5 mins @ +55 rpm

PRESS Tuesday March 10th
Chest press machine flat (p/h):
25 kg x 8
30 kg x 8
Incline barbell press:
50 kg x 5
70 kg x 3
90 kg x 1
105 kg x 1
115 kg x 4 x 3 PR
Axle OHP (strict):
50 kg x 3
75 kg x 8
Triceps pushdowns:
90 kg wide grip x 10
90 kg close grip x 10
63 kg rope x 10
63 kg wide grip x 10
63 kg close grip x 10
45 kg rope x 10
DB front raises (p/h):
12.5 kg x 4 x 10
DB curls (p/h):
12.5 kg x 4 x 10
assault bike 5 mins @ +58 rpm TPR

EVENTS Saturday March 7th
Deadlifts w/barbell:
65 kg x 10
105 kg x 5
145 kg x 3
185 kg x 2
205 kg x 1
225 kg x 6, 6, 3 - left hamstring strain
Incline barbell press:
50 kg x 5
70 kg x 3
90 kg x 1
100 kg x 1
110 kg x 4, 4, 3
Axle OHP (strict):
20 kg x 5
50 kg x 3
70 kg x 10
Preacher curls:
24 kg x 10
29 kg x 10
DB curls (right only):
12.5 kg x 10
10 kg x 10
7 kg x 10
assault bike 5 mins @ +55 rpm

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