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Minor Hamstring Strain - 40 days out from powerlifting meet
Hey Rip,
I had a minor hamstring pull a week ago while sprinting. Given that there was no bruising the next day, and it didn't feel awful, I went ahead with my planned workout: 1x8 @560lbs halting deads & 5x5 @410lbs paused pin squats. On rep 4 of the haltings, I felt an uncomfortable tightness in the strained hamstring so I just ended the set there. I proceeded to do pin squats which didn't aggravate it (I'm guessing due to the hamstrings working isometrically during the squat). A couple days later I did my other leg day: 2x3 @550lbs squat & 2x8 @410lbs SLDS. I feel a little bit of tightness during the heavy squats but not much and the SLDS don't bother it too much. However, my next heavy leg day I go for my planned 635lbs x 5 rack pulls and on rep 3 my hammy tightens up. I push through rep 4 and didn't have another rep in the tank. After doing this, it feels kind of like it did the day after I initially strained it where I feel a very minor discomfort if I bend over but nothing that painful. It definitely got worse after the rack pulls than how it felt the previous days but it isn't worse than how it originally felt.
I have a meet in 40 days, which means I have 4 weeks of heavy training before the taper begins. Would you recommend implementing some version of the Starr Hamstring Recovery Protocol? Given that the hamstring strain was so minor and I was still able to squat a new 3RM 4 days after it happened, I'm inclined to think it's not that bad. What would you recommend I do to heal this as soon as possible? Do I take a couple weeks off of heavy pulls? I'm nervous I will detrain right before my peak if I do. Also, I was thinking of doing something like 135x20x3 squats everyday to help speed up the healing process. Is this too light? I don't want to get sore from sets of 20 but also want it to be sufficient to aid recover (for reference I squatted 600 for a single 2 weeks ago). Thanks for your help. Alternating haltings and rack pulls have really been driving my deadlift up and it's unfortunate my stupid hamstring doesn't want to cooperate.
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I'd just train normally if it's not killing you. It will heal in time for the meet.
Did you learn anything about sprinting for powerlifting?
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Yes, I suppose I should have added that I'm not stupid enough to have been sprinting as part of my workout. I was at a bachelor party and we were paintballing, and I had to run without a gun while a line of people shot at me. I suppose I should have jogged and taken the additional bruises over muscle damage. Hindsights 20/20. Thanks for the help!
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Hey Rip,
I know I originally said there wasn’t any bruising but it showed up a couple days ago. The strain occurred on a Saturday and I noticed the bruising for the first time the 2nd Wednesday afterwards (11 days). I woke up and the hamstring felt tighter than normal. I went ahead with my normal lift that night doing doubles at 570 for squat with no pain and then 2 sets of 415x8 SLDLs. For SLDLs I can feel just getting into position the pulled hammy is tighter but it doesn’t hurt. Maybe towards the end of the rep there’s a slight burning sensation in the pulled hammy but nothing bad.
Does the bruising shown change anything or should I just proceed as normal with halting deads tomorrow?
hamstring pull.jpg
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The bruise just demonstrates the accuracy of your original diagnosis. Seems to be proceeding well, so carry on.
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You are training at the top of intensity for a meet y you do running? So WTF...
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