Fri: 300
Warmup C
5x10/5x20/5x30 sled
Louisiana 1x10
400 walk/jog bare foot
Ab circuit 1x20sec
pc 4x6
bs 3x10x70% of 10rm
rdl 4x8
Depletion push-ups 3x
weighted decline sit-ups 3x10x50
Week 1 is in the books, I was still sore this morning but was able to get through the workout after a solid warm-up. It’s much easier training with a partner, it’s weird because he get trashed from the speed/power work and I get trashed from the tempo work. Gonna enjoy this weekend and watch some college football and get ready for NFL fantasy football season!!
Mon: 360
Warmup C
3x3x40 sled
Texas 1x20
400 walk/jog bare foot
Ab circuit 1x20sec
pc 2x6x50 2x5x55
cp 3x5x80
bs 3x10x85% of 10rm
weighted decline situps 3x10x60lbs
bike 5min/stretch
After Friday weight session I was extremely sore in my hamstrings, not my upper hamstring region but the mid region. After several ice treatments, solid warm-up, and easing into the first couple sled pulls I was able to have a solid workout. Overall things didn’t feel bad today and I was able to knock off 30mins from my workout time.
I have always used a wide stance, I feel it works the post chain a lot better then close to mid stance. What do you think was causing me to bend over? Do you have a problem with the wide stance??
Naw No problem just dont see it done often. I have never tried it myself. I go with the mid stance shoulder width stance. I guess I do this because I never run with my legs that wide but it may make no difference. The bending of the back may be caused by you trying to go deeper than you need. That can be a quick way to injury when you go super heavy.
muscles can only contract, in the case of the hammy it either bends the knee or stabilises the quad. If you are straining it while working the quads I suggest it is stabilising too hard. The quad straightens the knee. Just get into a position where the load on the quad is greater and the hamstring less.
Thank you. And I wouldn’t push the knees back while squatting. Squats are primarily for the glutes, quads, and back. Sprinting and accessory work takes care of hamstring development.
Talking to a young weight lifter last week and he is getting over a back strain, his knees were too far forward. If you go to SOPAC call and see me and I will introduce you, he works there.
To get the ham work needed i think that deads stiff and roman take care of it. Squats are a mainstay but the deads help to keep one from becoming quad dominant. imo
I agree, but you must be careful with the extra hamstring work starting in SPP and through the comp season. If you look at CF work he had very little if any direct hamstring work in SPP-outdoor comp.
I think the reason why I am so sore this year is I dropped all direct hamstring work after I injured my hamstring in Feb, this upcoming year I may keep a little direct hamstring work in my program something as simple as hyper complex 2x8.
Tue: 1200
Warmup A
Ringo x5
4x300 57/5m (50-62)
400 walk/jog bare foot
wille x8
bp 3x10
db rows 3x10
weight circuit A 2x10
russ series 2x10x80lb
bike/stretch
The first 300 was easy and the last three was punishment, I fear the 400’s we have next Tuesday :). The weights were better this week and I didn’t take it easy like I did last Tuesday.
Overall I am very pleased with how things are going with training and I wasn’t sore at all from Monday’s squat workout but still had a little tightness from the rdl’s.
My training mate has gained 4lbs so far and his goal is to put on a total of 10lbs in this 7 week gpp, his reps will stay in the 8-12 range for gpp.