Originally Posted by
Flavius
Hello Mr. Rippetoe, I'm a 34, year old, male trainee; I weigh 173 and I am 164 cm tall; my best lifts are:
- squat 5x1 355
- deadlift 1x3 360
- bench 3x2 222
- press 5x1 150
my current program is:
Monday:
- squat 5RM
- press 5x5 80%
- weighted chins 3x5
Wednesday:
- press 5x1
- squat 4x5
- triceps extensions 3x5-8
Friday:
- deadlift 5RM
- close grip bench 5RM
- close grip bench 3x5 80%
- chins 3x10
I have decided to go on a cut down to 160 and then go to about 175-185 and then cut back to 175-165 and stay in that range; I'm cutting because I didn't do the program correctly, my PR's were slow and I ate like shit and gained a lot more fat that I should have, and ended up with a 39 inch waist circumference and a 41 inch bust circumference, not a good ratio at all ;
I have learned my lesson, I want to train right and also eat right the next time I "bulk"
Recently I've decided to add in some conditioning during my off days on Tuesday and Thursday, because form a cardio standpoint I am really out of shape, as I've only done strength training for the last 2 years and no conditioning at all;
Anyway I don't have a prowler nor a rower, so I decided to do sprints outside in my garden; I have about 40 m of fairly even ground so I did 10 sprints with pauses as I walked back to the starting line
I did one training on Thursday, 19.08, did 10 sprints, and it went good; now on Tuesday, 24.08 I got up and started my sprints outside, I did about 3-4 light running on the 40 m, and then started the sprints, at the end of the 4-th sprint I felt some pain in my left quad, because I was going fast as I could and I had to stop relatively sudden or else I would hit a wall in front of me; I think the sudden deceleration caused the injury; I went back to the starting line, and started my 5-th sprint for the day but the pain got worse so I stopped my training there and called it a day
I don't think it is a big tear or something, because there is no bruising and the pain is not acute, it more of a nagging pain
Also, I feel tenderness in the upper part of my quad when I push on the muscle with my hands
the next day it felt fine, I did my presses for singles, then did my warm-up for squats, it felt fine till about 75%(150 lbs) of my working set weight for that day, at that point the pain came back, so I stopped and did just one set at 150 lbs
the next day, it felt fine again so I wanted to do some elliptical for my conditioning, I did 2 minutes light and 30 seconds hard for about 12-15 minutes; and the pain came back after the workout;
It is a blur pain, but I don't want to do something stupid and re-injure the damn thing instead of rehabbing it
I have searched rehabbing torn muscle bellies and came up with an article on artofmanliness were you explain the Star rehab protocol, the only thing I don't get from the article is "During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with." does this mean that I don't do any heavy work for my quads, or does this mean I don't do any heavy work at all, like presses and bench and assistance for upper body, too?