I sustained (another) very minor hamstring strain in my workout yesterday, so I'll be trying the Starr Protocol to rehab it over the next two weeks. I just think I haven't been drinking enough lately, busy time of year.
Sun, Dec 19
DB swing: 50x12
SQ: 165x5, 205x3, 245x1, 280x2 (strained the hamstring on the 2nd rep)
BP: 120x5, 145x3, 165x1, 188x4, CGBP b/o: 165x5x2
That was it, due to the strain
Tue, Dec 21
Wt - 204
This was the first day of my Starr rehab, started very light, but those reps are a killer when you're used to no more than 5's!
SQ: 55x25, 65x25, 75x25
I know about the Starr rehab, but it does sure seem like a bunch of work. Good luck.
Wed, Dec 22
Starr rehab day 2
Bwt - 204
SQ: 55x25, 70x25, 85x25
Thu, Dec 23
Starr rehab day 3
Bwt - 204
Press behind neck: 60x6, 85x3, 108x3 - felt heavy, 85x5x2 b/o
SQ: 60x25, 75x25, 90x25
Fri, Dec 24
Merry Christmas Everyone, hope you all have a great holiday!
I decided that today was my last day of these 25-rep squat sets! My hamstring is feeling much better, and the squats today were practically bearable!
I'll be cutting my reps down to 10's on Sunday for a couple workouts, then going back to 5's and easing the weights back up.
Bwt -204.5
SQ: 60x25, 80x25, 100x25
Merry Christmas fifty!
I hope everyone had a nice Christmas, after this last two years of chaos! I got a new pair of lifting shoes, and used them this morning. My old pair served me well for years, but were wearing out in the toes. My hamstring felt fine today, and I started easing back into more normal weights.
Sun, Dec 26
Bwt - 204
SQ: 115x10, 145x10, 175x10
BB row: 115x6, 135x3, 155x6
BP: 120x5, 145x3, 168x1, 191x4, CGBP b/o: 168x5x2
My hamstring strain seems to be healed, and today's workout went well, with no issues other than a little achy shoulder.
Thu, Dec 30
Bwt - 204
DB swing: 40x10
OHP: 60x6, 80x3, 102x5, Press behind neck b/o: 80x8
Rack pull: 205x5, 250x5, 290x5, 330x5
Face pull: 50x8x3
Dips: bwt x 6, +20 lbs x 3, +40 lbs x 5