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Post by Ryan on Jan 22, 2018 11:55:42 GMT -5
21/1/18 Squat 45 x 15 130 x 5 220 x 3 265 x 3 308 x 2 352 x 2 405 x 2 back off 330 x 5 330 x 5 Deadlift 445 x 2 back off 394 x 4 (pulled hamstring had to stop) Chest supported rows - 4 x 15. Notes. Tough day all around. My squat was a grinder and on my amrap deadlift set I pulled my hamstring on the 4th rep. Was good for probably 7/8 reps had this not of happened. Iv'e pulled it before so I knew not so try and do anymore reps as it's quite painful. Back to the drawing board. I'll need to let this heal for a t least a week or 2. Here's a link to my squat, second rep was very tough. twitter.com/twitter/statuses/955176695333605378Don't let muscle belly injuries heal on their own. You'll be left with scar tissue which is less vascular and more fibrous (tears easier than normal tissue). Try the Star protocol which is basically finding out which exact movement caused the muscle injury and doing high rep/low weight sets of that exercise daily for a week or so. This will force it to heal, and without scaring or with minimal scar tissue. So give yourself a day or two max to let swelling subside (use ice to help speed this up) and then go into the gym and deadlift (if that's where injury occurred) with maybe 135 on the bar for 20 reps. Do 3 sets of these for a week or so daily, and you'll heal.
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Post by Cormac on Jan 22, 2018 12:19:17 GMT -5
21/1/18 Squat 45 x 15 130 x 5 220 x 3 265 x 3 308 x 2 352 x 2 405 x 2 back off 330 x 5 330 x 5 Deadlift 445 x 2 back off 394 x 4 (pulled hamstring had to stop) Chest supported rows - 4 x 15. Notes. Tough day all around. My squat was a grinder and on my amrap deadlift set I pulled my hamstring on the 4th rep. Was good for probably 7/8 reps had this not of happened. Iv'e pulled it before so I knew not so try and do anymore reps as it's quite painful. Back to the drawing board. I'll need to let this heal for a t least a week or 2. Here's a link to my squat, second rep was very tough. twitter.com/twitter/statuses/955176695333605378Don't let muscle belly injuries heal on their own. You'll be left with scar tissue which is less vascular and more fibrous (tears easier than normal tissue). Try the Star protocol which is basically finding out which exact movement caused the muscle injury and doing high rep/low weight sets of that exercise daily for a week or so. This will force it to heal, and without scaring or with minimal scar tissue. So give yourself a day or two max to let swelling subside (use ice to help speed this up) and then go into the gym and deadlift (if that's where injury occurred) with maybe 135 on the bar for 20 reps. Do 3 sets of these for a week or so daily, and you'll heal. Ryan once again you're advice is worth it's weight in gold. Thank you sir, I can manage some high reps with a very light weight. I was thinking perhaps light leg curls might also benefit.
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Post by Ryan on Jan 22, 2018 12:23:48 GMT -5
Actually, I'd recommend steering clear of any isolation movements during high-rep therpeutic work. You want the injured muscle to work within it's normal "kinetic chain" meaning you want it to get the same amount of help from surrounding and supporting muscles as possible so those other components adequately stabilize it during the "rehab" work you're putting it through.
Side note: This is where most of physical therapy as an allied health field goes wrong. They base their rehab protocols on isolation movements and movement patters that don't occur in real life.
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Post by Cormac on Jan 22, 2018 12:29:25 GMT -5
Actually, I'd recommend steering clear of any isolation movements during high-rep therpeutic work. You want the injured muscle to work within it's normal "kinetic chain" meaning you want it to get the same amount of help from surrounding and supporting muscles as possible so those other components adequately stabilize it during the "rehab" work you're putting it through. Side note: This is where most of physical therapy as an allied health field goes wrong. They base their rehab protocols on isolation movements and movement patters that don't occur in real life. Straight up Deadlifts caused the pull so it makes sense to rehab the injury with the exercise that caused it. I'm thinking i'll be back to normal pretty quickly ,it's not too serious of an injury , just hurts to walk on because it just happened.
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Post by Ryan on Jan 22, 2018 12:32:46 GMT -5
Yep, and your chances of reinjury will be no worse than when you hurt it initially as long as you rehab it properly.
Let us know how it goes. I'm betting that 1.5-2wks from now this is a distant memory.
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Post by Cormac on Jan 22, 2018 12:41:21 GMT -5
Yep, and your chances of reinjury will be no worse than when you hurt it initially as long as you rehab it properly. Let us know how it goes. I'm betting that 1.5-2wks from now this is a distant memory. I'll keep you up too date and I will start rehabbing it from tomorrow onwards. I definitely want to avoid a build up of scar tissue so Thank God you commented and made me aware of proper rehab protocols.
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Post by Cormac on Jan 24, 2018 8:56:36 GMT -5
23/1
Bench paused 45 x 20 90 x 8 130 x 5 175 x 4 210 x 1 228 x 2
196 - 4 x 4
Tempo Bench with closer grip (3-1-0) 170 - 3 x 6
Deadlift 135 - 3 x 15
Rear delt flies - 3 x 20
Notes. Bench moved well eventhough I had residual pain left over in my bicep from heavy squats on Sunday. (makes lowering the bar to chest painful). High rep deadlifts to help heal my hamstring got off to a good start. It's really the top half of the movement where i'm locking my legs out that hurts my left hamstring, once I don't do these too explosively the pain is manageable. I feel like I can still front squat, i'm not sure if this is wise or just me being impatient but bodyweight squats don't hurt at all where as bodyweight good mornings do.
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Post by Cormac on Jan 26, 2018 9:54:52 GMT -5
25/1/18
Paused Front Squat 45 x 10 130 x 5 175 x 1 189 - 5 x 4
Deadlifts 130 - 3 x 15
Seated overhead press 136 x 4,4,5. *PB
accessory
rear flies - 2 x 20 ss curls - 2 x 12 ss tricep extensions - 2 x 12
Notes. I can front squat pain free but deadlifts still hurt my hamstring. Sticking to the daily high rep recovery protocol until soreness in the hamstring goes away. Overhead press was a volume and rep PB for me.
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Post by Cormac on Jan 29, 2018 9:27:05 GMT -5
28/1 Squat 45 x 12 130 x 5 220 x 4 265 x 2 308 x 1 363 x 1 410 x 2 *pb back off 341 x 7 *pb Light stiff legs 135 - 2 x 15 chest supported rows 4 x 12 Notes. Maybe not my brightest idea considering my hamstring injury but I got through this unscathed and managed to hit a couple of rep PB's on Squats. http://instagram.com/p/BehHXPEAcrB
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Post by Cormac on Jan 31, 2018 9:24:53 GMT -5
30/1
Bench paused 45 x 20 90 x 8 130 x 5 175 x 4 210 x 2 229 x 2 back off 198 - 5 x 4 changing grip width each set
Tempo bench (3-1-0) 174 - 3 x 5
Rear delt flies - 4 x 15 db tricep extensions - 4 x 12
Notes. Keeping it slow and steady regarding weight increases. Trying to explode from the paused position as fast as possible.
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Post by Cormac on Feb 2, 2018 9:25:48 GMT -5
2/1/18
Paused front squats 194 - 5 x 4
Stiff legs 175 - 2 x 15
Seated overhead press 139 - 3 x 5 *pb
Chest supp rows 3 x 15
Db curls - 2 x 8 ss rear flies - 2 x 15
Notes. I really detest front squats but it allows me too squat twice a week without irritating my tendonitis so they will be sticking around for a while. Also a big rep and volume pb on overhead press for me.
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Post by 3speed on Feb 2, 2018 10:28:17 GMT -5
I hear you on the front squats but good job with them. They will help your deadlift too so they do have some value.
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Post by Cormac on Feb 4, 2018 22:44:02 GMT -5
2/4/18
Squat 45 x 15 130 x 5 220 x 3 265 x 3 308 x 1 350 x 1 396 x 1 418 x 1 346 x 5
Deadlift 130 x 5 220 x 3 308 x 2 375 x 1 418 x 1 450 x 1 and hamstring pull again
Chest supp rows - 3 x 15 ss band pull aparts 3 x 10
Curls 2 x 20
Notes. I must be a rare type of fool to pull MY hammy twice in the space of 3 weeks. Felt fine all the way and pulled on my top set in the exact same way as last time. Weight even moved fine but when it passed the knee POP. Fact of the matter is I shouldn't have been lifting heavy for at last a month after the initial injury. This time i'm probably just better off doing the daily high rep protocol with 135lb and not squatting or deadlifting heavy for at least a month, and when I do start back regular deadlifting and squats, make it progressive i.e. work up to 70% for reps week 1, 72.5% week 2 etc instead of going over 85% right away. I think i'm still good too front squat, the actual weight being lifted is relatively light and the exercise is quad dominant, I never feel like it puts strain on my hamstring. Iv/e become too fixated on breaking into the 200kg plus range with my squats I probably need to get back to plain old fashion volume for a while once my hammy does heal up. One thing i'll say is powerlifting does not reward impatience or complacency. I'll learn my lesson this time. PATIENCE PATIENCE PATIENCE.
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Post by Ryan on Feb 5, 2018 11:47:00 GMT -5
Yes, and to be clear, when doing the Star injury protocol, don't do ANYTHING else that involves the same kinetic chain. In other words, if you're rehabbing a hammy muscle belly injury, don't do work that targets your posterior chain other than LB squats, since with them, your hamstring length never really changes, so there's no worry of inflicting more damage through contractile force.
Be patient young man ;-)
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Post by Cormac on Feb 13, 2018 13:32:42 GMT -5
12/2
Close grip Bench paused 45 x 20 90 x 8 130 x 5 175 x 4 187 x 4 198 x 4 204 x 4
175 x 8 tng
Tempo Bench close grip (3-1-0) 165 - 2 x 5
Chest supp rows 4 x 12
barbell skullcrushers 4 x 10-15
Notes. Had to take all last week back and i'm still under the weather so strength was below par today. Decided I need to be doing more close grip with my regular grip to get this bench moving up. Triceps are absolutely fried after this session.
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Post by Cormac on Feb 14, 2018 9:11:29 GMT -5
13/2
Pause front squats 45 x 12 90 x 8 130 x 4 175 x 1 198 - 4 x 4
Stiff legs 135 - 3 x 20
Kettlebell swings - 3 x 15 ss hammer curls - 3 x 10
Notes. Once again I don't enjoy front squats at all. I'll be doing mostly these and light high rep stiff legs over then next few weeks to allow my hamstring to heal.
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Post by Cormac on Feb 16, 2018 10:04:58 GMT -5
Upper Accessory Day 15/2
Seated shoulder press 140 - 3 x 3
close grip tng 135 x 8 155 - 3 x 8
Band pull aparts x 100
rear delt flies - 3 x 20
Notes. Since I can't deadlift or Squat heavy for a little while i'm adding in an additional upper day to try push my bench up. My triceps are really sore from all the close grip work this week.
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Post by Cormac on Feb 19, 2018 10:17:18 GMT -5
18/2
Front Squats 45 x 15 90 x 8 130 x 3 175 x 2 220 x 1 275 x 1 286 x 1 back off 220 - 2 x 5 175 x 10
Stiff legs 145 - 3 x 20
Shoulder shocker x 2 banded rows - 2 x 15
Cross trainer x 5 mins hard pace.
Notes. New front squat pb. I much prefer singles than reps with front squats but will continue to hammer away at weaknesses.
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Post by Cormac on Feb 21, 2018 9:23:45 GMT -5
20/2
Close grip paused 45 x 20 90 x 8 130 x 5 175 x 4 189 x 4 200 x 4 206 x 4 178 x 8 tng
Tempo bench with close grip 167 - 2 x 5
Chest supported rows 3 x 15
Incline skullcrushers 3 x 15
Notes. Hammering the triceps and adding a little bit to the bar each week.
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Post by Cormac on Feb 22, 2018 9:05:24 GMT -5
21/2
Paused Front Squats 45 x 12 90 x 8 130 x 5 175 x 1 203 - 4 x 4
Stiff legs 155 - 2 x 20
Crosstrainer x 5 mins fast pace.
Notes. Short and sweet.
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Post by Cormac on Feb 26, 2018 9:37:37 GMT -5
Accessory Upper
Close grip bench tng 155 x 8 160 x 8 165 x 8
Seated overhead press 141 - 2 x 3 110 x 9
rear flies - 3 x 20 curls - 3 x 20
26/2
Front squat 242 x 5 225 - 2 x 5 180 x 8
Stiff leg deads 165 x 15 175 x 15
Shoulder shocker x 2 rounds
Cardio - Crosstrainer x 5 mins hard
Abs - 2 x 10
Notes. Front squat starting to get a little stronger, it would seem upper back would be more of a limiting factor here for me instead of leg power. Goal is to achieve 315 x 1 and hopefully it shouldn't take too long as i've neglected this exercise for a while so building new strength shouldn't be too difficult.
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Post by Cormac on Feb 28, 2018 9:22:16 GMT -5
2/27
Close grip bench 176 x 4 192 x 4 203 x 4 209 x 4
181 - 2 x 8 181 x 7 155 x 12
Chest supp rows 2 x 15
skullcrushers 2 x 10
Band pull aparts x 100
Notes. Started to touch n go the close grip today and might just do this for a while to really hammer the triceps, I prefer paused bench for my comp grip.
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Post by Ryan on Feb 28, 2018 9:57:01 GMT -5
Yea, I've never gotten any benefit/carryover from pausing CGs. I agree, stick with pause work on competition grip width.
Something worth trying though with close grips is the 3-second eccentric/decent tempo reps. Give them a shot, see what you think. The extra time under tension will help build muscle, explosiveness and can also help you with stability. I recommend these too with your competition grip, but I guess trying them with CGs couldnt hurt.
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Post by 3speed on Feb 28, 2018 10:18:28 GMT -5
Unless you are some kind of freak, your upper back will always be your weak link in regards to front squats. Your upper thoracic spine is not used to supporting the loads required to maintain an upright torso during the proper execution of the front squat and will tire much quicker than your legs and hips will. You know what happens when your upper back rounds forward while you are front squatting. That is why people who are serious about training front squats tend to do a lot of heavy doubles.
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Post by Cormac on Feb 28, 2018 11:07:49 GMT -5
Yea, I've never gotten any benefit/carryover from pausing CGs. I agree, stick with pause work on competition grip width. Something worth trying though with close grips is the 3-second eccentric/decent tempo reps. Give them a shot, see what you think. The extra time under tension will help build muscle, explosiveness and can also help you with stability. I recommend these too with your competition grip, but I guess trying them with CGs couldnt hurt. These will blow the triceps up, good call Ryan, all that time under tensions on the Triceps, they'll have no choice but to grow.
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