Skid (Marc's) log

[skid]

Deadlift -Had a massage yesterday to help deal with my hamstring pull. I'm lucky to live in an area with all kinds of fitness people so we have some really excellent RMT's and PT's - She gave me some what I consider good advice to do deadlifts today at about half of what I would normally lift, see how that felt and go up from there in subsequent workouts. Stop at of 2 out of 10 pain, Ice afterwards (sitting on an ice pack as I type this)
Bar-10
10-5
155-5
220-5
265-5,5,5, - Could feel some minor pain here but nothing too bad.

RDL's
Bar-10
90-5
155-5
175-5,5,5, Didn't really feel anything here but restrained myself from pushing too hard. Will push harder next week

DB incline bench - 10 degree tilt
50-10
105-8,8,8,

Leg curl
55-10
70-10,10,10, - no pain at all here -

Lat pull down
135-10
180-15,15,15,

Ab wheel - 10,10,

[skid]

Accessory Day

Leg press
50-8
230-8
410-8,8,8,

Close grip bench
Bar-12
155-5
270-5,5,5,5,5,

Hack squat
sled-5
90-8,8,

Chins
BW-8,8,9,

Leg extensions
70-10
115-10,10,10,

Incline DB press - 60 degree tilt
50-8
75-8,8,8,

Did curls and planks too.

I didn't push the exercises too hard today - could feel some minor pain in hamstring but nothing to stop the workout. Hopefully it continues to heal thrugh the weekend in time for squats Monday. No heavy singles for squats on Monday; will probably do some triples with a couple reps in the tank just to be on the safe side.

[skid]

I've been doing isometric hamstring exercises over the weekend. Things are feeling good so far

Squat - will be doing triples for the next couple weeks, then doubles, will LP these up in weight, 10 pounds/week.
Bar-10
155-5
265-5
375-1
420-3,3,3, RPE 7.5ish - didn't push too hard - no issues with hamstring

Calf raise
200-10

Comp Bench - same programming as squats for these too.
Bar-11
155-5
265-2
310-3 - seemed heavy so dropped weight
300-3,3, - seemed a bit on the light side - added weight
305-3 - just right!

Leg curls - figured I should get some blood flowing into the hamstrings
50-10
70-10
75-10,10, On the last set my R calf knotted up/spasmed for some reason - 2 weeks in a row

Suitcase abs -15,15,15,

[skid]

Deadlift - Went up in increments as I neared my heavy work set. No issues with hamstring!
Bar-10
155-5
265-3
375-2
440-1
485-3 - Vid
375-5 - Back off set


No RDL's today - not taking any chances of re-injury. Next week may re-introduce them with lighter weights.

Incline DB press - 10 degree tilt
55's-10
105's-10,10,10, vid of second set. Seemed to go easy


Leg curl - really liking this machine for my hamstrings
60-10,
75-10,10,10,

Lat pull down - close grip
135-10
225-15,15,15,

Ab wheel-10,10,

DB curls - 35-12,12,