Michael's Log

[Michael Park]

11/28/12

Deadlift: 175 x 5, 220 x 5, 260 x 5, 285 x 5, 325 x 5, 370 x 5

I didn't run this day. My ankle was still bothering me.

12/6/12

Squat:
45 x 5 x 2
110 x 5
180 x 3
245 x 2
315 x 5 x 3

Press:
45 x 5 x 2
65 x 5
90 x 3
110 x 2
135 x 5 x 3

Pull-ups: BW x 10

Prowler: 90 lbs x 50 yds x 2 (30 sec rest)

As you can see, my training has fallen off the wagon. I'm going to reset and get a running start. I pushed the prowler for the first time today, and it was much harder than I expected.

[Michael Park]

12/7/12

Deadlift:
135 x 5
225 x 3
315 x 2
405 x 3

Prowler: 90 lbs x 30 yds x 10 (60 sec rest)

[Michael Park]

12/10/12

Squat:
45 x 5 x 2
110 x 5
180 x 3
250 x 2
320 x 5 x 3

Bench:
45 x 5 x 2
85 x 5
125 x 3
165 x 2
205 x 5, 5, 4

Chins: BW x 10 x 2

I chickened out on the last bench rep. I think it would have gone, but I was benching without a spotter in a gym all by myself, and I didn't want to chance getting hurt.

[Michael Park]

12/11/12

Clean and Jerk:
45 x 3
65 x 3
95 x 3
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x 0 (Pressout)

Prowler: 90 lbs x several pushes until I didn't want to push it any more

[Michael Park]

I obviously haven't been keeping up with this log very well. I injured myself this past weekend, and this seemed like a good opportunity to detail my attempts at rehab in case anyone else finds himself in a similar situation.

I was playing kickball on Sunday, February 17th, and I pulled my right hamstring. I could feel the muscle tearing, and I heard two loud pops almost like someone breaking a carrot. I was unable to perform an air squat on Monday, and by Tuesday the back of my leg was purple from about three inches above the knee to about two inches below the knee and also extending a little bit around the right side into the quad. I took Monday off from squatting/pulling and began my rehab on Wednesday.

2/18/12

Press: 45 x 5 x 2, 65 x 5, 85 x 3, 105 x 2, 125 x 5 x 5

2/20/12

Bench: 45 x 5 x 2, 75 x 5, 110 x 3, 140 x 2, 175 x 5 x 3
Chins: BW x 13, 12, 12
Squat: 45 x 25 x 3

2/21/12

Squat: 45 x 25, 50 x 25, 55 x 25

I was surprised how good the squats felt today. I had planned on a 10 lb increase tomorrow, but I may go with 20 lbs instead. I'm icing the area for 20 minutes three times a day. When I wake up, after training, and before I go to sleep.

Before pulling my hamstring, I was squatting 315 x 5 x 5, 350 x 5, and 405 x 1.

[Michael Park]

2/22/13

Press: 45 x 5 x 2, 70 x 5, 95 x 3, 115 x 2, 140 x 5
Squat: 45 x 25, 60 x 25, 75 x 25

I could feel myself shifting out of my hamstrings and into my quads to protect my right hamstring. I'll have to focus on keeping my hips back tomorrow. Otherwise, I'm pleasantly surprised with how the leg is healing.

[Michael Park]

2/25/13

Bench: 45 x 5 x 2, 85 x 5, 125 x 3, 160 x 2, 200 x 5 x 5
Squat: 45 x 25, 70 x 25, 95 x 25
Dead: 95 x 5

The bench press felt light. I'll add another five pounds next time. The squats felt fine. I wasn't feeling any pain in the hamstring, which made me start wondering if squats were the right movement to help it heal, so I decided to try out the deadlift. I was unable to grab the bar with straight legs on the setup because of my right hamstring, and I definitely felt my hamstring in the pulls. It didn't feel like I was injuring it further, but it was significantly uncomfortable and more in line with what I was expecting the squats to feel like. I'm a little hesitant to start deadlifting sets of 25, but I do think I will switch to deadlifts as my main recovery lift. I'll probably work deadlifts first tomorrow in sets of 10 and test out the squat a bit heavier in sets of 10 to get an idea of when I might be able to return to squatting heavy.

[Michael Park]

2/26/13

RDL: 45 x 10
Deadlift: 95 x 10, 135 x 5, 185 x 5
Squat: 45 x 10, 95 x 10, 135 x 10, 185 x 10

Deadlifts were uncomfortable. Squats felt good. I'll probably try to squat 225 tomorrow, and I'll play the deadlifts by ear.

[Michael Park]

2/27/13

Squat: 45 x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 10
Press: 45 x 5 x 2, 65 x 5, 85 x 3, 100 x 2, 120 x 5 x 3
RDL: 45 x 10
Deadlift: 95 x 5, 135 x 5, 185 x 5, 225 x 5

Once again, squats felt easy and the last set of deadlifts hurt a lot. Overall, I'm thrilled with how quickly my hamstring is healing. We'll see how tomorrow goes.

[Michael Park]

3/01/13

Bench: 45 x 5 x 2, 90 x 5, 135 x 3, 175 x 2, 220 x 5

I was in a rush getting ready to start a cross country training flight to Savannah, GA, and this was all I had time for. It felt easy.

3/05/13

Squat: 45 x 10, 95 x 10, 135 x 10, 225 x 10, 275 x 4
Press: 45 x 5 x 2, 65 x 5, 90 x 3, 110 x 2, 130 x 5 x 5

I'm still a little tired from the cross country. We passed through Montgomery, Wilmington, Savannah, Miami, and Gainesville before heading back home to sunny Pensacola. I was also flying late last night. I was dehydrated and poorly rested going to the gym. All of the squats felt really good up to and including the 225 x 10 set. The 275 set felt light, but I felt my hamstring a little on the third rep, and I felt a pop followed by sharp pain in the same spot I pulled it on the fourth. I put it back in the rack. I hope I only scared myself instead of setting myself back again. I'll probably know when I wake up tomorrow morning. The presses felt light. I was all over the place with my bar path, but none of the reps were in doubt. I skipped deadlifts in an effort to protect my hamstring.