Skid (Marc's) log

[skid]

More bad news today. I was squatting and loaded up to 165kg (around 365), and as I lowered down in my squat I could feel a sharp pain in my right hamstring. I tried to push the weight back up but the pain was too much. I tried squatting just the bar, but couldn't even do that without pain. I can walk ok so it is only a grade 1 tear, but I may be done for competition which is 2 weeks away. I'll see how it feels in a day or so. I'm icing it right now.

Warm up 500m row

Deadlift
220kg-1@8
205kg-3,3,3,@8-9


Paused squat
165kg-0

[skid]

Well the good news is I didn't break anything today! Hamstring still hurt alot when I tried to squat with BW, but feels a little better

500M row warm up - went very gentle today due to the sore hamstring. Still, felt good to do.

Comp Bench -
132.5kg-4,4,4,4, @ rpe 8-9

Skipped the accessory work...

[DeanT]

So you think you will be able to compete or have you pulled out on the competition? I'm sorry to hear about your hamstring. I really hate the injury whack-a-mole game.

[skid]

So you think you will be able to compete or have you pulled out on the competition? I'm sorry to hear about your hamstring. I really hate the injury whack-a-mole game.

I'm not sure at this point. The hamstring is feeling better, and I can do a body weight squat with only a little pain. I have squats scheduled tomorrow and I will see how it goes. I'll make sure I really warm things up before I start loading the bar.

500M row warm up

Comp Bench
150kg-1@9
105kg-9,9,9,9,@ 7-8


Close grip paused bench
115-6,6, @8

OH Press
80kg=8,8, @8

[DeanT]

Skid,
I've had luck with some bengay on the pulled muscle before/during lifting. It seems to get the blood flowing and warm things up a bit albeit uncomfortable. Good luck squatting tomorrow...I hope it works out and you are fine.

Dean

[skid]

Thanks Dean! Yes, I'll be using something similar to get the hamstrings warmed up. I really hate to pull out of the meet after training for so long and spending a year going through all the stepping stone meets to get to IPF Worlds. I'll squat only the bar if I have to

[skid]

500M row warmup

Today my goal was to squat and see how my right hamstring is healing. I took a couple of Advils before I started, then applied a heat cream to both hamstrings. I did my usual 500M row warm up, being gentle as I pushed off with my legs. Then I rolled out my hamstrings with a roller.

Squats - Went super slow on all descents as I initially injured my hamstring on the descent.
Bar - 3, felt ok but small amount of pain (didn't want to go past 3 reps on anything).
45kg - 3, went ok, but slightly more pain.
70kg - 3, same as above
95kg - 1, pain increased, debated on going heavier
120kg - 1, More pain, and didn't want to try anything heavier for fear of re-injuring my hamstring
70kg - 1, thought I'd do some back off sets of 3, but it hurt enough that I called it a day.

I'm not sure whether to do some light squats every day or second day, or to rest it more??

[skid]

500M row warm up - hamstring felt ok doing rows

Comp Bench
145kg-2,2,2,2, @8-9

Hamstring Rehab:

RDL
40 pound DB's - 5,5,5, tried to stretch everything out. Went slow with no stretch reflex at the bottom

Squat - Went extremely slow on descent and ascent
Bar-3,3, - Didn't quite reach parallel.
40kg-2,1,1, - As I neared parallel the hamstrings were stretching and causing some discomfort. Tried to vary my stance a bit, but only made things feel worse. Didn't go heavier as the discomfort was getting worse each rep.

[skid]

Warm up 500M row

Deadlift - Went very careful
Bar-5
45kg-5
70kg-3
95kg-3
120kg-2
145kg-1
170kg-1
195-0 - Could really feel it in my hamstring off the floor so aborted
170-1 - was going to do more back off sets but it felt risky to push things anymore

Squat
Bar-5
40kg-1 Hamstring felt quite sore so no more squats today

GHR
BW-10,10, - although this is a hamstring exercise it feels much different on the hamstrings than a squat or deadlift. Hopefully I got some blood into the muscles to help the healing process.

[skid]

Warm up 500M row

Comp Bench
135kg-4,4,4,4,@8-9

Hamstring Rehab

RDL's
50lb DB's - 10,10, - No issues with these, went well

Squat
Bar - 5,5, Feeling some pain from yesterday so stopped there...