Skid (Marc's) log

[skid]

Hamstring Rehab Continued:

Was going to try to squat/deadlift each day but was too tired yesterday when I got home from work. Think I'll try every second day.

Tempo paused squats 3/1/3
Bar-10 - Still feeling a small pinch in the hamstring when ascending - occurs near the top
110-5 - These felt better
155-5 - no issues at this weight
220-5 - feeling slight pinch
265-5 - same
285-3 - minor pinch at top
305-3 - same
330-3 - first two reps felt the same as 305, but the 3rd rep caused a bit of a twang. I'm trying to push things but have to be careful I don't push too hard an re-injure myself. Stopped here, hopefully didn't cause any set back with that 3rd rep.

DL
Bar-10 - Can feel hamstring pain more than with squatting by far.
155-1 - stopped here - didn't feel like anything to be gained and more to lose by pushing things. Perhaps should have started with DL instead of squats.

Leg curls
55-10
85-10,10,

Tried a couple leg presses but my hamstring seemed to be riled up so stopped.

Will rest tomorrow, and try again Monday.

[skid]

Yesterday, slipped on a rock and to catch myself from falling had to quickly stabilize myself which created a sharp pain in my hamstring. Might have set me back a bit. Also today, my left knee feels really stiff, creaky and sore. Not sure why.

Today:
Squats - In Kilograms
Bar-10
50-5
70-5
90-3
100-3 feeling pain, almost stopped here but decided to push things
110-3 - working my way up slowly and carefully
120-3
130-3
140-3
150-3
160-3
170-1
175-1
180-1
185-1
190kg/418lbs-1 Stopped here - As the weight got heavier I was recruiting more and more musculature. Got a good warning from my hamstring to stop at 190. Still, feeling better about my recovery. The issue with my left knee is concerning however.

No deadlifting today.

Comp Bench - In KG - working up to 100% single
Bar-10
70-5
100-2
120-1
145-1
155-1
162.5kg/358lb-1 Vid below - Pretty close to 100%. At a meet I might have another 2.5-5kg in me when rested and hyped up. 3KG+ more would get me back the Canadian record which is 165kg.
142.5-3,3, back offs with a rep or two in the tank


Tried some leg curls but my calfs keep knotting up doing these.

On another note I've made the decision to retire from work next spring. Figure I'll work through winter and as soon as the weather gets nice that's it. Getting old...

[Fred J]

Good luck on healing up for your next meet. You put in the work so you deserve to do well.

Congrats on retirement. It was one of the best things I was able to do in life. I wish I could have done it earlier.

[Cole Gorton]

massive bench!

[skid]

Good luck on healing up for your next meet. You put in the work so you deserve to do well.

Congrats on retirement. It was one of the best things I was able to do in life. I wish I could have done it earlier.

Thanks Fred, I took a couple years off work in my mid fifties but returned to work. Now I'm mentally ready.

massive bench!

Thanks Cole! I want to see that 375 bench you were shooting for a few years ago!

Today:
Wasn't sure how deadlifts were going to go. On Monday it hurt just to deadlift the bar. After my squats my L knee almost seized up. Pain all around the patella, felt like sand all around. Could hardly put my pants on the next morning. My son advised some foam rolling as he thought I had a muscle spasming and pulling on my knee. Did that throughout the day Tuesday since I was working from home. Seemed to make a difference. Still sore today but could walk with only a slight limp. Took a couple Ibuprofin for today's workout.

Deadlift - in KG
Bar-5 - still getting a pain pinch when I bend over
70-5 - manageable
100-5
120-5
130-3
140-3
150-3
160-1 .
170kg/375lb-1 As the weight got heavier the pain increased. Stopped here as I didn't want to re-injure myself as my hamstring was signalling it wasn't happy. I'm somewhat relieved as I seem to be healing. Next week is the last week I can train before my meet. Hopefully can push up another 40-50 kg then. I get on a plane next Friday.

T&G Bench with comp grip - In KG - Normally do dumbbells today but I am now taking no chances for injury.
Bar-10
70-5
100-3
120-2
145kg/320lb-3,3, Vid
125/275-5 - back off - easy peasy


Not doing any other training now. Just squat/bench/deads

[skid]

Squats - Left knee is still sore and very stiff. Took 2 ibuprofin and used a pain cream to get me through the workout.
Bar-5
70-5
100-5
120-3
150-2
170-1
190-1
200-1
205.5kg/453lb-1 - Knee said stop here. Good news is that the R hamsting wasn't noticed at all

Comp Bench
Bar-10
70-5
100-3
120-2
140-1
155-1
165kg/364lb-1 This was a bit of a grind. During the grind my left hamstring gave a twang and I had to straighten my leg out but still managed to press it out. I think the hamstring is ok but Jeez.

This was my last heavy bench single before the meet. Based on today, I will likely open at 155kg, 2nd at 162.5, and see how I feel after that. I'll bench again Thursday and likely do a few sets of triples at 147.5kg or so.
Deadlifts - I'll do a heavy session Tuesday. Hopefully my hamstrings hold up.
Squats - I will do my last training session Thursday. I'll see how my knee feels but might push up to 215kg for a single and see how that goes. Or maybe triples at 195.

[skid]

Deadlift - last heavy deadlifts before meet.
Bar-10 - could just barely feel my hamstring as I stretch these bar-only reps to the ground
70-5 - very minor pinch
120-3
150-2
170-1
190-1 - starting to feel the hamstring more now
200-1
210-1
220kg/485lb-1 - Vid below - Had a fairly sharp pinch here so stopped. A little sore now but no damage done. Good news though. I went slow with these so as not to put too much force on my hamstring. I felt I had another 15+ kilos in me easy. In 12 days at my meet I should be fully healed knock on wood.


T&G Bench
Bar-10
70-5
100-3
120-2
147.5kg/325lb-3,3, Vid


Hamstring curls - Found by stretching/lengthening my calves before each rep I can avoid the cramping that I was experiencing previously
70-10
85-10
100lbs-10,10,

Chest supported BB Row
70-5
110kg/242lb-5,5,

[skid]

Welp, last workout before IPF Master's Worlds. For those that don't know I'm competing in the Masters 3 105 KG class. Not as prepared as I would like. Really just trying to get somewhat healthy before the meet. The only lift I feel good about is the bench, which I still wish I could push up a few more Kilo's.

Squat - Although I squatted somewhat heavy on Sunday, I felt I had to push things a little higher today. Bumped up another 5 KG.
Bar-10
70-5
120-3
170-1 Making my normal jumps in weight now
190-1
200-1
210kg/464lb-1 - vid below - Was planning to hit 215-220 but my left knee is still a bit wonky and gave me some feedback, and I'm still worried about re-injuring my hamstring so stopped adding weight here here. Will probably open at this weight or thereabouts
195kg/431lb-3 - back off set


Close grip paused bench
Bar-10
70-5
100-3
120-1
145kg/320lb-3 vid - below. These felt pretty good, even with a grip 2 inches in from comp.


I leave for South Africa tomorrow. 12 hour flight to Munich, 6 hour layover, and another 12 hour flight to Johannesburg. Lose a day and get there at 6am Sunday. I don't think they could organize a meet any further away from where I live. Still, looking forward to the trip!