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Post by Boris on Mar 18, 2006 2:01:29 GMT -5
Today, one week out from a competition, while squatting a light 315, on the eccentric of the very first rep, I had a searing pain run down the back of my leg. Basically, the same injury I had about 7 months ago deadlifting. So, here I sit with a reinjured hamstring, contemplating how I got here and where I should go now. Here are my thoughts. How I got here: * Not enough deadlift/gm work throughout the past 7 months I did light one-legged DLs while I was rehabbing, but other than that I did almost NO deadlifts or GMs from August until February. * Not enough wide stance squattingMy stance narrowed after the injury. I knew it and decided it would be all right. As things got closer to the competition, I moved my stance out - not a lot, but maybe just enough to put extra strain on a hamstring that wasn't ready for it. * Not enough rep workI did a lot of higher rep work in November and December and my training poundages were great when I went back to low reps. Once 2006 started though, I don't think I did a single set of more than 6 reps. Planning for healing: * Two Weeks Off from Regular Training - Rest, Ice, Compression, Elevation, massage, electro-stim, the whole speel... * Lots of Flexibility Work - stretching, dynamic warm-ups, wide stance and single-leg work. * Lots of GMs and DLs (...and variations of said exercises) * Plenty of high-rep work - I'm horrible about periodizing things as they should be. From now on, I'll just stick to alternating heavy, light, and high-rep work. I'd still like to do 225 x 35 sometime this year and this will give me an excuse to give it another run. So, that's it. We'll get this thing started and see how it goes! Any thoughts would be appreciated.
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Post by Johnny Mnemonic on Mar 18, 2006 18:53:58 GMT -5
Unfortunate that you have that injury,however there is something else you can concentrate on to strengthen the hammie and your other muscles. Nutrition.
Here are some suggestions that may help with keeping a strong body.
Stay away from sugars: That means try to keep away from the COKE, and other simple sugars,like Girl Scout Cookies,candies, desserts and any sweet sauces that you may like to eat.
Processed foods: I know you like to eat out but don't do it daily. Instead of eating out for lunch bring your lunch from home. Something prepared by you and not bought in a box.
Omega 3's: These are important because fat is utilized in making all cells and too many Omega 6's in the diet can cause your muscles to be more inflammatory. However with a good balance of 6's to 3's will help to dicipate this.Besides pills and capsules get them from foods like fish, pumpkin seeds,walnuts,sunflower kernels,olive oil,flax seed oil,etc...
You can't eat what's not in your home: What usually helps me if I don't buy the wrong foods then I won't be tempted to eat them when I am home. You won't eat cookies if you don't keep them in your cupboard. If you need snacks buy healthier ones. Fruits,nuts,seeds..
I hope these suggestions help you out. If you have any questions or want more suggestions let me know. And Boris, Good Luck!
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Post by Boris on Mar 20, 2006 7:37:21 GMT -5
Thanks Johnny. I've already started improving my diet. Believe it or not, I've eliminated pop and caffeine! It's only been a few days, but hey, it's still something. Keeping these out of my diet will be a lot harder after break...
The hammy is feeling a little better so far today. It still hurts like crazy most of the time - getting out of the car and squatting to do anything is still a painful proposition, but it seems to be improving.
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Post by Boris on Mar 20, 2006 18:24:06 GMT -5
Monday, March 20, 2006 Pull-Downs (alt. w. DB BP): 120 x 10, 135 x 10, 165 x 10, 180 x 10 DB BP: 30lbs x 10, 50lbs x 10 x 3sets Bent-Over Laterals (alt. w. One Arm Press): 10lbs x 10, 15lbs x 10, 20lbs x 10 x 2sets One Arm DB Press: 30lbs x 10, 50lbs x 10 x 3sets
Done in the complex gym - DBs only went up to 50s, but it was enough for me today. Surprisingly, the 50s were bent all to hell by some moron who thought they were too heavy to put down under control...
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Post by Boris on Mar 23, 2006 16:39:12 GMT -5
Thursday, March 23, 2006 KB Swings (53lbs): x20 x 2sets One Arm KB Swings (53lbs): x20 x 2sets
My hamstring felt ok for these. I was totally gassed from them.
Later that evening... One Arm KB Press (53lbs): x10 x 4sets
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Post by Johnny Mnemonic on Mar 25, 2006 15:47:35 GMT -5
Hey man, Sorry I could not make it today. Did not have the funds yet to travel. We will get together for another w/o though.
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Post by Boris on Mar 26, 2006 7:34:58 GMT -5
No big deal - don't worry about it.
Saturday, March 25, 2006 - NASA Powerlifting Meet The student I took did pretty well. Rich Peters didn't charge him a late fee and let him lift in sweats, which I thought was very nice. He also told me that if I lifted in another meet this year, he would give me application fee credit because I couldn't lift in this one. Michael weighed 265! He was telling me that he probably weighed 235! Michael's attempts were: 154.32lbs, 165.35, 187.39. He missed the first attempt because he wasn't used to the commands, but after practicining some more with a bar in the warm-up room, the second and third attempts went great. He was probably good for 200 today, but I was afraid of the weight burying him. I'll probably end up taking him to the fair this summer and hopefully he'll get 200 there. Anyway, I was proud of him and he won a first-place plaque.
There were quite a few fairly strong high school kids there. Many of them from Slater in Missouri(?). I think the kids were probably underclassmen, but most of the put up 1000+ totals and most of them were wearing only a belt.
I think the "unequipped" division must be new to NASA, because there were more people lifting raw than I ever remember at a meet.
Joe Thompson totalled 2095 (I think) in the 220lb class and looked pretty d**n strong.
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Post by Boris on Mar 26, 2006 12:09:22 GMT -5
Sunday 26th March - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - BBall Energy Work - Microcycle 7
Almost 1.75 pounds lighter than this time last week. Felt a bit crappy today, I wasn't in the mood for my Circuit interval stuff so I decided to go BBall at the other outdoor court. Probably burns a good amount of calories too.
Bodyweight in shorts and t-shirt - 201.75lbs Workout time - 1 hour Session rating - 7/10
Warmed for the first 15-20mins, felt kinda dead. But then got into and was going pretty hard and doing some good stuff. Both shins were achey at the end, but I didn't feel as beat up as I usually am after a BBall session.
Wasn't exactly feeling "Fast Twitch" not with all the heavy strength work and energy work, but I was still strong and explosive. Upper body felt a bit tight on the shots, so shooting not too good but man my dribbling and overall movement was pretty d**n good for not having played in a while. I just seem to be able maintain and even improve my skills!
Since I was about 5lbs lighter than the last time I played here, I expected my jump to be up a bit. And it was, even though I didn't exactly feel that much lighter. Although I wasn't able to do a good test before I was tired, I jumped up against the low netball rings on the back of the backboard and was able to look down on it, so about middle of nose level. The last time I jumped against it here, I got it to just above eyebrow level. So a gain of 2 inches or so. Not bad, another 5 more pounds of fat off and then a power and reactive training block and I should start to creep up to the 40 inch approach jump area....I'll do my proper jump tests then and see what my gains overall vs when I was 207-208lbs
My one legged running jump is getting and feeling better as I get lighter and leaner. Lower leg no longer hurts like it used to even at fast speeds and I spring up more.
One thing that blew me away was my agility and control while dribbling and overall movement. I was able to get down really low, while feeling strong, solid and stable, and had great control of the ball, while still being able to blast out in any direction. All smooth and fluid. Felt like I was Barry Sanders while tap dancing at the same time! d**n I was pulling off some ridiculous combos of spins jukes and dance like moves and still be able to put a skying double clutch shot under the hoop that felt like my head was within 12 inches of the rim and still get it in. 2 exercises that help a lot I suspect - modified burpees and those mid paused Fullsquats. Just feel so strong in the low squat agility position. Also felt my hammies used much more today
BTW, I HOPE ANYONE WHO READS THIS KNOWS THIS ISN'T REALLY WHAT I DID TODAY...
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Post by Boris on Mar 27, 2006 16:40:14 GMT -5
Sunday, March 26, 2006 Bodyweight squats and lunges
Attempted to do a Pistol but basically just fell on my ass.
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Post by Boris on Mar 28, 2006 23:38:06 GMT -5
Tuesday, March 28, 2006 - Workout at Drake University SQ: bar x 6 x 3sets, 135 x 3 x 6sets BP: bar x 10-20 x 3sets, 225 x 3, 225 x 2 One-Arm Bent-Over DB Row: 70lbs x 10, 80lbs x 10, 90lbs x 10
Felt like doody today. Squats were very uncomfortable, but not particularly painful - I did them as a flexibility exercise.
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Post by Boris on Apr 1, 2006 20:11:24 GMT -5
Saturday, April 1, 2006 - Workout at Drake SQ: bar x 6, 135 x 4 x 2sets, 225 x 4 x 4sets Low Incline DB BP: 50lbs x 10, 60lbs x 10, 70lbs x 10 Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10
Squats felt ok. All of the reps deep as possible and just about every rep was paused at the bottom - working on flexibility. I was planning on doing 6 sets, but, for once, I listened to the little voice in my head telling me that I'd done enough.
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Post by Boris on Apr 2, 2006 21:59:21 GMT -5
Sunday, April 2, 2006 GHR: x8 x 3sets
Tried out my new GHR. It works pretty well and I can use it as a reverse hyper as well (just have to work out an effective way to hook weights to my feet). The only real problem w. the unit is that the foot plate is pretty small, but other than that, it's going to help me out a lot. New York Barbells apparently forgot to send the floor pads - I'll be giving them a call.
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Post by Boris on Apr 4, 2006 21:31:23 GMT -5
Tuesday, April 4, 2006 SQ: bar x 6 x 2sets, 135 x 6 x 3sets, 225 x 6 x 3sets BP: bar x 10-20 x 2sets, 135 x 10, 205 x 5 x 3sets
Felt all right today. Hamstring was feeling it, but not too bad.
Later that evening... Pulldowns: 120lbs x 10, 150lbs x 10, 180lbs x 10 x 2sets Bent-Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10, 30lbs x 10
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Post by Boris on Apr 6, 2006 0:21:16 GMT -5
Wednesday, April 5, 2006 GHR: x10 x 3sets
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Post by Boris on Apr 9, 2006 1:23:11 GMT -5
Saturday, April 8, 2006 SQ: bar x 10, 135 x 10, 225 x 10 x 3sets BP: bar x 10-15, 135 x 6, 225 x 3 x 2sets Military Press: bar x 6, 135 x 6
My right shoulder was bothering me, so I called it quits early on the BP and military press.
My hamstring felt all right during the squats. It's embarassing how gassed I get doing ten reps with 225! I think I'm getting there though.
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