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| BigKen |  | ... | 30-01-2011 @ 00:05 |
 Not in Loz's top 10 uk strongmen Member 144, 4421 posts SQ 320, BP 165, DL 350835.0 kgs @ 123kgs Eq | Hey dude, sorry to hear about the hamstring. I tore mine back in August, not a rupture of the tendon, but a grade two tear of the muscle belly so still pretty bad. As know already, but just don't rush things. Let it heal cause I still have niggles now, from pushing recovery too fast I think. Hit me up if you need any info on what I did for my recovery etc. | ||
| Craig_Pfisterer | | ... | 30-01-2011 @ 00:06 |
 Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | BigKen said:Hey dude, sorry to hear about the hamstring. I tore mine back in August, not a rupture of the tendon, but a grade two tear of the muscle belly so still pretty bad. As know already, but just don't rush things. Let it heal cause I still have niggles now, from pushing recovery too fast I think. Hit me up if you need any info on what I did for my recovery etc. Thanks Ken. I've backed off on trying to test things out until I see the PT on Tuesday. I'm kind of working blind here until I find out what is what when I see them. | ||
| BigKen | | ... | 30-01-2011 @ 00:11 |
Not in Loz's top 10 uk strongmen Member 144, 4421 posts SQ 320, BP 165, DL 350835.0 kgs @ 123kgs Eq | Yeah that's the best approach dude. When I did mine, one problem I had was because th day after it I was standing all day as it was the last day of UK's all the blood pooled in my knee which then caused knee mobility problems until it was reabsorbed. I was very lucky that my sports massage/ physio guy was spot on and very good with rehab advice. I'm sure you'll be in the exact same situation!! | ||
| Thing | | ... | 30-01-2011 @ 00:12 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Know what you mean in having ti sit back and think about how to improve your training and get the weak points identified. It dies give you the opportunity to become a better trainer aswell as I have seen and found the you chug your approve in tech? Volume and Internet to push you on. | ||
| Craig_Pfisterer | | ... | 01-02-2011 @ 23:33 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | After the last few days, I needed some good news. I've been extremely bored, practically refreshing forums and contest info sites every minute to keep my mind busy. Battle at the Barn was on Saturday, heartbreaking to see vids of it and my heart was racing watching. I'd been planning on that contest for months. Been missing event training as well. Hearing some of the numbers (and seeing some) from other peoples training is also driving me nuts. February 01, 2011 - Rehab Theraband Leg Curls bandx20 (left leg) Hip Abductions 32x30/30 Hip Extensions 32x30/30 Hip Flexions 32x30/30 Terminal Knee Extensions ???x30/30 Comments: Very through examination of my hamstrings, knees and hips. The bruise was gone. The PT was very surprised to see how well I was doing, especially since he was expecting much worse from a ruptured hamstring. I can pull with max force on my hamstrings but I've lost a bit of strength in the hips and hamstrings from resting. The PT said my hips and hamstrings were quite weak for someone my size. Going to focus getting hammies and hips strong. I got a list of exercises and to do every other day. I only went through one set of each as this was an introductory day. I'm going to be doing 3-5 sets of each on Thursday. Very happy with the news that I can do standing presses and that I can try squats and the like (only 20%) next week. Hips and hamstrings got a bit fatigued from this work. Definitely weak. I'm well enough that I don't have to go back until next week instead of Thursday and Saturday this week. So I'm in a good mood. | ||
| Thing | | ... | 02-02-2011 @ 08:20 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | know how that feels mate. see comps that you want to be at! good new on the hamstring healing | ||
| Craig_Pfisterer | | ... | 03-02-2011 @ 13:59 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Honestly, this week feels like it is taking forever. Been working on changes to exercises, especially for when I get back to doing lower body stuff like before. Finding exercises to hit the weak points (hamstrings, glutes and triceps). I plan on doing "extra workouts" to help with bringing up these weak points and to help with recovery. Still working on that as well. Also planning on getting a GHR but those are freaking expensive haha. I also just started taking a supplement called HMB. It should help with recovery and hypertrophy. February 02, 2011 - ME UB Dynamic Warm-ups Swiss Bar Strict Presses w/ Chains No Chains 20.5x10 Add Chains (+22.6kgs) 20.5x5 Add Chains (+32.6kgs) 20.5x3 Add Chains (+42.6kgs) 20.5x3 Add Chains (+52.6kgs) 20.5x3 32x3 41x1 50x1 59x1 68x1 75x1 79x1 65.5x4 Close Grip Barbell 4-Board Presses 97.5x3 111x3 125x3 138x3 152x3 PR+1kgs 165.5x2 PR+8kgs Neutral Grip Pullups bw+22.6x8 PR+2.3kgs bw+22.6x8 bw+22.6x8 bw+22.6x8 Seated Rope Cable Face Pulls 68x12 PR+4.kgs 68x10 68x10 38 Minutes of Stretching Comments: My left leg was a little tender from the session yesterday. I did most of my dynamic warm-up routine (past workouts were just upper body stuff) but cut out wide stance squats and didn't raise my left leg nearly as high as the right for some of the exercises. Glad to be doing standing presses again. Never tried them with the Swiss bar. Felt good, realized I had forgotten my hard belt at home but it was too late to go home to get it so I trudge on. Because of this, I was a bit more cautious with my weight jumps which turned out to be stupid. My original plan was to go for 77kgs but went to only 75kgs. That was pretty easy so I went up to 79kgs. Went up easier than when I did the same weight on an axle a few months ago. Probably had more in me. Meant to do 66kgs but forgot to load the micro weights so the downset was 65.5kgs. First three reps were solid but the fourth rep was a struggle and became a lot like a standing incline press. Very satisfied with gutting that one out but it was rough. Took a while to set up for 4-board presses. Did things a little different and made smaller jumps in weight rather than the quarter, plate, quarter style I usually use. More reps at higher percents. Felt better this way. Made a smaller PR (which was the goal) and then went for a big one. Came up a little short and couldn't get a third rep with 165.5kgs but still good enough for a 8kgs PR. I'm terrible at reps with heavier weight on these. Moved on to pullups. I messed up in my log as I did four sets, not three of these. Small increase in weight and still very tough. In between sets, I messed around with the 4-way hip machine to get my settings right for when I do my rehab work. The machine is similar but a bit different from the one at the PT's place. It's great that the gym has one as it means I can do rehab on my own time. Finally back to doing face pulls. Ugh, these were extremely tough. Taking two weeks off and adding 4.5kgs didn't help and doing heavy pullups really sapped my back and arm muscles. Going to be at this weight awhile until I get used to doing them after heavy pullups and get back into a groove. Finished up with stretching which felt really good. Rehab stuff tomorrow. Joy. | ||
| Craig_Pfisterer | | ... | 04-02-2011 @ 13:19 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 03, 2011 - Rehab Swiss Ball Theraband Single Leg Curls Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Rotary Hip Extensions 34x30/30 34x30/30 34x30/30 Rotary Hip Flexions 34x30/30 34x30/30 34x30/30 Standing Cable Hip Abductions 4.5x30/30 PR+8 reps 4.5x30/30 4.5x30/30 Band Terminal Knee Extensions IW#4x30/30 IW#4x30/30 IW#4x30/30 Comments: Seeing how much this stuff made me sweat last time, I knew it wasn't going to be easy. Thiry reps on anything sucks and doing it for multiple reps is awful. I started off with the theraband leg curls. There weren't any benches high enough for me to do this so I sat on the biggest Swiss ball and wrapped the theraband around a machine. I have to bands, a black one and a white one. The white one is the strongest and the black one is the level under it. I'm only supposed to use the black one for now. Originally, my plan was to do three sets for everything but went with five for this. For all these, I did a set each leg and then walked around a bit to shake off the fatigue, get a drink of water and head back for more. The rotary hip machine at the Y is not as nice as the one at the PT's as the pad doesn't roll as smoothly. Made it impossible to do abductions on it. For both the extensions and flexions, I had to take little breaks for the sets to get all the reps. This was especially true with the flexions. I went downstairs and hooked up to some ankle straps to do the hip abductions. I've done these before and since it was attached to my ankle instead of at my knee, it was a lot less weight than the other two exercises. Then did TKEs with my IW#4 band as there wasn't a strap to hook around my knee. Did about 6-7 minutes of stretching for my hamstrings. The left one hated this, a lot. | ||
| Craig_Pfisterer | | ... | 04-02-2011 @ 23:30 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 04, 2011 - Extra Workout Band Press Downs IW#1'sx100 Band Straight Arm Lat Pulls IW#1'sx100 Ankle Weight Lying Leg Curls 1/2'sx250 Comments: Wanted to start doing these to add in recovery and to help weaknesses. Press downs were quite a bit easier than I thought it would be. Lat pulls were just what I thought they'd be like. Threw on some ankle weights (really light, I know) and did 250 reps. Took a few to get my left leg from trying to murder me. My hamstrings were really wanting to cramp after that so I did ten hamstring stretch holds of 20 seconds for each leg. | ||
| Craig_Pfisterer | | ... | 05-02-2011 @ 22:03 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 05, 2011 - Rehab Swiss Ball Theraband Single Leg Curls Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Black Bandx30/30 Rotary Hip Extensions 34x30/30 34x30/30 34x30/30 Rotary Hip Flexions 34x30/30 34x30/30 34x30/30 Standing Cable Hip Abductions 4.5x30/30 4.5x30/30 4.5x30/30 Band Terminal Knee Extensions IW#4x30/30 IW#4x30/30 IW#4x30/30 Comments: I was feeling a little down as the score sheet for the contest I had been training for prior to my injury was released. Other than the log, I had been crushing those numbers. I also really like doing that contest and hanging out with those people. Oh well. My hamstrings were still a little sore so I wasn't sure how this would go. I did all the leg curls with no rest, just switching legs. Big improvement here. Hopefully on Tuesday the PT will let me go up to the white band. Then on to rotary hip stuff. I used the same weight as last time since I couldn't do any sets without stopping to rest. This time, I did all the hip extensions without having to stop mid set. I had to for the hip flexions but it was a lot better than last time. The cable hip abductions were tough to do without stopping for a rest but I managed to get them all. TKE's weren't anything to write home about. Finished up with hamstring stretches; two sets of ten 20 second stretches each leg. Still quite a bit of tightness where the hamstring attaches to the butt in the left leg. Last rehab workout until I see the PT on Tuesday (I'll do rehab either there or right after). UB DE tomorrow and then extra workout after class on Monday. | ||
| Craig_Pfisterer | | ... | 06-02-2011 @ 23:52 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 06, 2011 - DE UB Dynamic Warm-ups Close Grip Bench Presses w/ IW#2’s dbl No Bands 20.5x10 43x2 61x2 84x2 Add Bands (+77kgs) 20.5x2 38.5x2 52x2 65.5x2 65.5x2 65.5x2 65.5x2 65.5x2 65.5x2 65.5x2 65.5x2 Neutral Grip Seated Dumbbell Presses 32'sx3 36'sx3 41'sx3 45.5'sx3 PR+4.5kgs 50'sx3 PR+9kgs 120'sx0 Parallel Bar Dips bw+50x8 PR+3 reps bw+50x8 bw+50x8 bw+50x8 Bent Over Rear Delt Dumbbell Raises 36'sx12 36'sx12 36'sx12 25 Minutes of Stretching Comments: Left shoulder was a tad achey. Managed to do all of my dynamic warm-up (cut wide stance squats high and didn't swing left leg as vigorously as the right). Still healing. Some sets were crisp while others were a bit out of my groove when it came to benching. I wasn't feeling it going into overhead with dumbbells. While the first set wasn't tough, I didn't feel all powerful. But the weights kept going up. My original plan was to start lighter but I realized that doing so wouldn't allow me to make an extra set if I wanted to since after 50kgs it's 54.5kgs and nothing in between. I also didn't want to bust out using the plateloadable dumbbell yet as it's tougher to hand to me (still relying on someone else to hand them to me on the left side due to hamstring). Made a big PR hitting 45.5's and 50's for three reps. Might have been good for five reps. Tried 54.5's since they were there. I got them off my shoulders a bit but wasn't close. Moved on to dips. I had a rough start but got going fine. On the third set, I didn't count the first rep as I cut it way too high. Not sure why I did that. Finished up with my rear delt stuff. Should be moving up in weight on these soon. Nice bit of stretching. | ||
| Thing | | ... | 07-02-2011 @ 08:08 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | good news that the hamstrings are getting better. | ||
| Craig_Pfisterer | | ... | 07-02-2011 @ 13:09 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Thing said:good news that the hamstrings are getting better. Thanks. It takes awhile in morning for it to loosen up (walking and a long, hot shower help). I hope that feeling goes away with time. I'd hate to have a constant reminder like that. | ||
| Craig_Pfisterer | | ... | 08-02-2011 @ 13:01 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 07, 2011 - Extra Workout Band Press Downs IW#1'sx100 Band Straight Arm Lat Pulls IW#1'sx100 Ankle Weight Lying Leg Curls 1/2'sx250 Comments: Did this right before dinner at around 9:30PM (after work and class). I kneeled on the ground for press downs as last time there wasn't much, if any tension, at the top. Much tougher as last time I did them all in one shot where as this time I had to break it up the set. Same with the lat pulls. Either I was tired or I made it harder. I'm leaning towards harder as the leg curls were easier. Hamstrings didn't cramp up like last time but I still did the stretches. Hoping for more good news at the PT's when I see him on Tuesday. | ||
| Craig_Pfisterer | | ... | 09-02-2011 @ 13:01 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | February 08, 2011 - Rehab Hip Abductions 32x30/30 Hip Extensions 32x30/30 Hip Flexions 32x30/30 Terminal Knee Extensions ???x30/30 Theraband Leg Curls Black Bandx30/30 Comments: Disappointed. I was hoping to get my regiment updated but the PT I was supposed to see had to leave unexpectedly for a previous engagement and since the other people are assistants, they can't really give me the okay to progress to the next level. They just had me do the same series of exercises as I did the first time and then on my way. So really a waste of a day and the next appointment available is the following Tuesday. That's also probably a waste of time as the following day I'll be seeing the Ortho guy for my one month follow-up. | ||
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