Track Practice:
4 x 60m turns (I felt good and fast, got a scrimmage meet on thursday I want to go sub 12.5 100m at my first meet)
threw the javelin after for fun
Strength-training:
Waiting for the squat rack did some bicep work…
ME Hang Clean:
95 x 3
115 x 2
135 x 1
185 x 1
205 x 1 (205 felt awkward getting and I felt that I couldn’t go higher I need to do RDL’s again my Hamstrings are getting weak as hip extensors)
205 x 1
185 x 1
SE Back Squat (I rushed through the last few sets of my Hang Clean because someone else wanted to use it so I did these back to back):
185 x 7
205 x 7
275 x 7 (Almost fell on last rep just being tired)
Ab work - I took it easy on the ab work and it went well I am working more on my rotating oblique strength to help my discus…did a few dips 18 in total (x10, x8) dips are fun and easy now…
Comments: I am going to easy on my workouts being conservative because of thursdays meet, I want to show up feeling fresh…
I through the shot put and I got a standing throw of 39’1" and I got first place, I tried spinning but it didn’t work because I got a 35’ trying the spin…so my plan is to heal my hamstring good enough to really work on my spins… My goal is to get in the mid-high 40’ range
Ran the 100m- I had a good start through 20m I was first, then through 40m one of my teammates caught up to me and then took 2-3 steps into my Max V phase and I felt 2 pops in my right hamstring, never have I experianced such muscular pain…but I was on a sub 12 pace easy, the kid that won ran a 11.6 which is incredible for a first meet. If I didn’t tear my hamstring I could have gone a 11.7 and next 1 and 1/2 weeks before my next meet would go towards working on my Max Velocity phase and I could probably get to a 11.5…not bad for a 6’2" 230 lbs DE…My goal is to get to 11.5…before season ends
Then I through the discus on the bad hamstring and ended up getting 1st place with a 124’9" which is good enough to qualify for states…my spin was pathetic (I paused on every step because of my hamstring) my last throw the discus was wobbly and it was a bad release which is moderately good news because when I am healthy my throw should be a hell of alot farther than what I did. My goal is to get into the 160’s
I went to the track today and did some plyometrics…
I did 3 sets of hurdle hops (4 hurdles)…my highest was 39"…couldn’t do 42"
I did depth jumps for height…stepped off a 9-12" plyo box and jumped over a hurdle, I managed to get 42"…
I then did depth jumps for distance so I stepped off a 9-12" plyo box and jumped 9’7" on best try…one of my friends had a 10’1" jump which was impressive but he’s 5’9 170 and im 6’2" 221 (now)…i haven’t been eating as much i just got to much stuff to do right now…
I tried to sprint but I couldn’t…so I am going to do plyo’s until I can sprint…
Had an easy gym session more for recovery purposes right now…
going to take a shower then do some EMS recovery and stretches for the hammy… I plan on having a plyo/throwing session tomorrow but I fried my abs jumping today so I don’t know now…
Track meet / I pr’ed in the discus at 138’9" which is an accomplishment and I glided (first time) in the shot put to a 39’10" I am going to learn how to do this so I can win my league in both events.
I decided to reward my efforts by hitting the gym…
Bench Press:
120 x 10
135 x 10
155 x 10
185 x 10
Hang Clean:
95 x 10
105 x 10
115 x 10
125 x 10
WG Pull-ups (assisted):
-150 x 12
-115 x 12
-100 x 12
SLDL:
135 x 12
135 x 12
135 x 12
Lat Pulldowns:
100 x 12
115 x 12
100 x 12
Back extensions:
BW x 12
+10 x 12
+10 x 12
Comments: Nothing to bad, SLDL’s were suprisingly hard though the weight was so light it showed me how far I have fallen off in terms of posterior chain strength. I am just trying to strengthen my hamstring now and see if I can get to full recover in 2-3 weeks if not then I am going to some therapist.
I went to the track and threw the shot…I was gliding and getting consistent 42’ and best was a 43’5 but I fouled because I am not used to gliding. I realized when I try to spin the shot goes 36’-38’ and that’s when I don’t extend my arm all I do is spin and the shot sometimes slips out at the end and goes 36’ but fouls.
Because I did that yesterday I am going to throw the discus today, do some tempo runs and then I’ll shot put.
Strengthtraining:
Hang Cleans:
100 x 10
110 x 10
120 x 10
135 x 10
Bench:
130 x 10
145 x 10
160 x 10
200 x 10 (I could have got 210-215 x 10 today)
WG Pull-ups:
BW -135 x 12
BW -120 x 12
BW -125 x 12
Cable Pull-throughs:
150 x 12
170 x 12
195 x 12
Bent over flys (back to back sets):
20 x 12
25 x 12
EZ Bar Curls:
50 x 12
70 x 12
70 x 9
Knee Raises:
15 reps
15 reps (I was spent at this point as I was hungry and slightly dehydrated so I bent down to pick up my water and I got a hip muscle cramp…I just restarted taking CEE this week and I haven’t really been dosing properly just eye-balling it but oh well)
Comments: This was a good workout, my goal is to get 225 x 10 on the bench, 2 weeks from now to end phase 1. I am going for 215 x 10 next week. I have my last track meet this saturday, it’s the league meet and I believe everything is in order for 2 1st place finishes in the shot and discus and I should walk away with MVP honors.
ATG Back Squats:
205 x 5
230 x 5
245 x 5
260 x 5
275 x 5
295 x 5 (easy on a sore hamstring) (PR)
tried to DB lunge but couldn’t do it with my right leg…damn hamstring
Push Press:
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5 (PR)
DB Bent-over flys:
22.5’s x 8
20’s x 8
17.5’s x 8
3-way DB shoulder raises:
15 x 8
10 x 8
Medicine Ball Ab twists:
8 lbs x 20
8 lbs x 20
8 lbs x 20
8 lbs x 20
Straight leg crunches:
x 30
x 30
x 30
Stretched my hamstrings, hip flexors and hip rotators…felt good walking…it just felt easier…
Comments: I am taking a break from running…and I am going to focus on getting this hamstring healed…I am going to an ART specialist on Wed…I need at least 3-4 weeks to get in shape for camp so hopefully all goes well for the next 2-3 weeks…Im going to Ice, stretch, self massage and EMS tonight…sort of a rehab overdrive…My ATG Back squat is getting stronger which is good as my goal is to get as close to 350 x 5 as possible ATG…I don’t really have a goal for the push press because it’s just something I do next week will try 190 x 5 as long as shoulders are healthy…My favorite ab exercise is the Medicine ball twists…just feels great as i am working my ab’s as stabilizers and the rotational aspect in all just one movement…tomorrows my Bench/Incline day…
Bench Press:
175 x 5
190 x 5
205 x 5
230 x 5
245 x 5 (PR) (5th rep was tough)
Incline Press:
130 x 5
145 x 5
155 x 5
170 x 5
180 x 5
WG Pull-ups:
BW x 5
BW x 5
BW x 5 (solid improvements are being made)
Plate loaded Advanced Lat Pulldown:
160 x 8
140 x 8
110 x 8
Seated rows:
150 x 8
140 x 8
135 x 8
EZ bar pullovers:
80 x 8 (started to heavy)
70 x 8
60 x 8
Comments: Im not sore from ATG squats which is good and generally my lower body isn’t sore from yesterday…my shoulders were tight from yesterdays push press felt it during the bench press and incline press…my bench is improving 250 x 5 next week is going to be tough but attainable.
(BTW working out at a new gym for the www.excelstrength.com about 5 min from my house just opened 2 weeks ago everything is brand new and from elitefts.com, found out about it at fortifiediron.com, through mezzie)
Hang Cleans:
60 kg x 5
80 kg x 5
85 kg x 5
90 kg x 3 (weight was light, PR)
Front Squats:
135 x 5
155 x 5
175 x 5
185 x 5
225 x 5 (taking it easy on hamstring)
CG Bench Press (index finger on smooth part):
135 x 5
155 x 5
175 x 5
190 x 5
225 x 5 (PR) easy…
WG Pullups:
BW x 6
BW x 5
BW x 5
BW x 4 (improving…)
Seated DB Shoulder Raises:
55 lbs x 8
50 lbs x 8
25 lbs x 8 (left shoulder started getting agravated so i took it easy on last set)
Tried GHR and Reverse Hyper but didn’t really want to kill my hamstring like that…so I am going to save those until next week…
Rolled hamstrings on a foam roller…it felt weird
Did a standing sled drag about 4-5 trips (trip = ~30 yds) with just the 25 lbs plate and focused on pulling with hamstrings.
Comments: Overall good day my hang clean PR was 210 lbs x 1 but I did about ~197 lbs x 3 and would have had 5 if my hands weren’t slippery…I plan on working power cleans (strictly triples, singles and doubles) back in probably on Tuesdays before bench press. I have my ART therapy session again tomorrow, should be fun…
SE Bench Press:
160 x 5
175 x 5
190 x 5
200 x 5
220 x 5
Finished off the day with foam rolling on my right hamstring which was quite the workout in itself for the core and hamstring so i called it a day after that…
Comments: Decent day…On monday i am going to ATG Back Squat and SE Incline Bench then load up on the core and posterior chain work…and finish the workout with some foam rolling…
Had a bad workout because I was moving my mother’s cousins’ stuff out of her house and onto a truck then had to unload the truck, lots of heavy lifting for 3-4 hours and on 5 hours of sleep.
ATG Back Squat:
225 x 5
245 x 5
265 x 5
285 x 5
315 x 3 (stopped at 3 because hamstring gave me a jolt on the way up of the 3rd rep)
CG Bench Press:
135 x 5
165 x 5
185 x 5
205 x 5
DB Lunges:
25’s x 8
35’s x 8
45’s x 8
Reverse Hyper’s:
Wasn’t really keeping track just trying to get used to the machine…these feel awkward because I can only do them with bent knees
GHR’s:
BW x 5
BW x 4
BW x 3
BW x 3 (first time I am contracting my right hamstring in while but happy cause I am making progress)
Finished with foam rolling
Comments: Ok workout next time I lift is going to be on Thusday, where I am going to Hang Clean and Push Press then probably WG Pullups, GHR’s and Reverse hyper…I have ART therapy on wednesday…so all is good…
Hopefully this shows part of the reason to delay heavy lifting that focuses on a big ROM for the hamstring so early after intense therapy like graston. Good luck, but be careful working so hard through this when you are getting intensive manual therapy.