February 28, 2011 - Extra Workout

I wasn't very hungry yesterday and I tried to get more calories in by eating 1/2lbs of raw almonds and added that to 2lbs of plain yogurt. Bodyweight is almost down 10lbs from what I was before I got injured. I need to redouble my efforts and work on getting more calories in. Going to start adding milk to my shake before bed now. Perhaps that will help some.

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
5'sx250

Comments: I had been debating over whether to do face pulls instead of lat pulls or to add face pulls as something to the gym based extra workouts or just do both. Went with that option. Had to take a few breaks for the face pulls but none for the other stuff. Right behind the knee on my right leg is a little tender. Probably from working hard with the added leg curl based exercises and volume. My Sling Shot for benching arrived today. Interesting, I'll need to do some testing with it.

I'm hearing talk of upcoming contests now and it has me excited. Granted there aren't any event details but at least I have dates now. May 28th will most likely be my first contest back, just waiting to see whether I'm aiming for the Kumite or Battle of the Bad Ass (they're both on the 28th, otherwise I'd be doing both). So three months out at this point and hopefully I'll have time to get in a eight week training in to prep. The other two at the moment are one at Brute Strength Gym on July 2nd and the Cardinal Classic in Michigan on July 23rd.

February 27, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2

Neutral Grip Seated Dumbbell Presses
65'sx8
75'sx8
85'sx8
95'sx8 PR+5lbs

Parallel Bar Dips
bw+135x8 PR+10lbs
bw+135x8
bw+135x7
bw+135x7

Bent Over Rear Delt Dumbbell Raises
82.5'sx12
82.5'sx12
82.5'sx12

35 Minutes of Stretching

Comments: Strange how my right hamstring was bothering me more than my left today. Things are definitely getting closer to normal, I think. Last day of chains for speed bench, switching to bands. Not much different than last time despite the increase in weight. My abs were quivering as I was setting up for dumbbell stuff. Not sure what that was about. Not bad, 95lbs was going quite well, probably good for at least ten reps if I pushed it but since I was doing just eights this week, I paused the eighth rep. First set of dips was tough, second one not so much. I've reached a point where this exercise won't be increasing every week but that is fine. Got all the reps fairly easy for rear delts so I'm upping the weight next week.

February 26, 2011 - Extra Workout

Double Band Leg Curls
IW#3'sx30 PR+5 reps
IW#3'sx30

Rotary Hip Extensions
137.5x25/25 PR+12.5lbs
137.5x25/25

Machine Hip Abductions
100x25
100x25

Belt Squats
80x25
80x25

Ankle Chain Weight Lying Leg Curls
11'sx250

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Got a lot of good sleep. Two sets definitely streamlines everything on the extra workout day. Had to take a break for leg curls on the second set so I'll stay at this rep range for next time. Continuing to push the weight on hip extensions. I had looked at my PR's on abductions and found I was using 100lbs for 25 reps several years ago so I knew I had to at least match that. Not bad. Belt squats aren't bad for one set but going for the second set is torturous. Only one break on the ankle weight leg curls and I got all the band stuff with no breaks. Probably bump up the band tension for those. I'm trying to set up some bench marks for my recovery. I hope to be back to 100% on all of my gym work by March 22nd. I want to get back to event training by April 3rd. Finally, I want my first contest back to be either May or July.

February 25, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
205x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2

Safety Squat Bar Split Squats
135x10/10
165x10/10
195x10/10

Arched Back Stiff-legged Goodmornings
135x8
135x8
135x8
135x8

Single Leg Seated Leg Curls
70x12/12
70x12/12
70x12/12

35 Minutes of Stretching

Comments: Doing my best to deal with injury, boredom and frustration. Lower back is loosening up at least. Left calf muscle was still cramping in the morning. I found out why the back extension bench was gone. The locking mechanism had malfunctioned and a friend got hurt when it came loose. So it is either being repaired or thrown away. My dad showed up to talk about contests and training crap I had brought up earlier as well as keep an eye on me so I wouldn't push myself too hard. My plan was speed squats and volume so that wouldn't be tough to stay light. My form was off on box squats for the first two working sets but I got it down pat for the others. Left side of my lower back was being a party pooper but nothing unmanageable. Barely any complaints from the hamstring. Moved on to split squats for reps. These sucked since the bar is on my back for all 20 reps. Quite exhausting. Since the back extension bench is gone for the time being (or forever) I did a super strict style of good morning with an arched back and straight, stiff legs. Since I was new to this and my hamstring is full of suck, I used light weight and worked on staying strict and getting a deep stretch. Seated leg curls were easy and it matches my old PR for them. Finished up with stretching. Ordered a Sling Shot bench band. Should be something different.

February 24, 2011 - Extra Workout

Double Band Leg Curls
IW#3'sx25 PR+5 reps
IW#3'sx25
IW#3'sx25

Rotary Hip Extensions
125x25/25 PR+12.5lbs
125x25/25
125x25/25

Hip Abductions
50x25
50x25
50x25

Belt Squats
55x25
55x25

Ankle Chain Weight Lying Leg Curls
11'sx250

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Trying to stay positive and keep from mentally tearing myself down. Made some changes to my extra workout stuff. I think that I'll just do two sets instead of three so it goes by a little quicker. Lower back was still stiff but not as bad as yesterday. Looks like the Y got rid of the back extension bench I was used so I'll have to come up with something to replace it.

February 23, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+72lbs)
45x5
70x3
95x3
120x3
140x1
160x1
180x1
195x1
210x0
170x5

Close Grip Barbell 5-Board Presses w/ IW#2's dbl (+170lbs)
135x3
165x3
195x3

Comments: Damn it all. Extremely frustrated but I'm trying to calm down and think things through rationally. My lower back was tight, almost feeling compressed. I tried out pressing with 72lbs of chain as opposed to 116lbs to get a different feel and hopefully bridge the gap between straight weight and chain presses. Would have liked to press more. I felt crappy and called the workout after three sets of 5-board (which were awful) as my back kept hurting. I tried to do some band traction type things to loosen it up to no avail. My hips were also bothering me off and on all day. I noticed that they would ache occassionaly the past few weeks. Same pain I felt on January 2nd when the I first noticed it doing hip thrusts. My hope is that my hamstrings are still weak and my lower back just did way more than it usually does or something. Took a long, hot shower to loosen it up as well as some hip mobility and a lower back and hip massage. Looks like I'm not ready. My little ego trip the day before was stupid and it shows. Going to have to dial it back quite a bit. I'm going to look back through my log to when I had this kind of lower back issue before (much worse then as I couldn't rest it doing manual labor jobs every day) and see how long it took to have it ease up. Balls.

February 22, 2011 - ME LB

"Remember hamstring when I told you I'd take it easy?"
"That's right Craig, you did!"
"I lied."
"Ahhhhhh!"

Dynamic Warm-ups

Deadlifts w/ Light Bands Doubled
No Bands
135x5
185x5
225x3
Add Bands (+145lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
435x1
455x1
475x1
415x3

15" Front Squat Harness Box Squats w/ 5" of Foam
135x3
165x3
195x3
225x3
255x3

Hammer Strength Iso-Lateral Kneeling Leg Curls
45x8/8
45x8/8
45x8/8
45x8/8

Strict Reverse Hyperextensions
180x12
180x12
180x12

45 Minutes of Stretching

Comments: Things don't always go as planned. More often then not, they won't. I was going to take it light, go 63% and maybe 72% if I felt good today. Today was the first day since the injury that I walked from work to my car (roughly 1/2 mile) which is the most walking in one go I've done by far. Achy at times but felt good some times too. I went to Max Fitness and was messing around with band set ups for deadlifting once I got back to 100%. I brought my scale so I could get accurate readings. Light Bands stretched 6' and anchored by dumbbells gave me 150lbs but since my scale is an inch or so, I subtracted 5lbs to get 145lbs of band tension. I had my Average Bands too but the Light Bands provided just the right amount of tension. I was curious, so I tried a Louie Deadlift (sumo, arched back stiff leg style) with 135lbs and no issues. Went on to do my dynamic warm-ups and the only time my hamstring was noticeable was the leg swings which was always an issue. I kind of secretly told myself if 225lbs was easy and no twinges, I'd go at it today. Well, three sets later and no twinges, I switched over to the band setup and started working for a max. My hamstring did get sore but it wasn't like it was super tight or it was going to explode. Just sore and weak. Had to use a crappy belt since I didn't bring any of mine today. I expect to do a lot more once I'm 100% back. Good news is my grip was holding in like a champ despite the lay-off. Next I went on to a new exercise, front box squats to foam. Used a narrow stance and no belt since I want to work on my core strength. Very tough, going to have to take it slow on these. Also didn't want to chance it as I wasn't in the power rack for these since that was in use. Used a Hammer Strength machine for leg curls. I'll do these until the GHR arrives and also until I'm doing at least 75lbs for reps. Left leg was sore but the weight was manageable enough that I did all the sets with no rest. Reverse hypers went well. Apparently all the hip extensions I've been doing have great carry over haha. Finished up with a lot of stretching. Took antiinflammatories and iced my leg. Obviously I'm watching it to see if this was too much, too soon. I'll back off accordingly if I must. But it feels good to be lifting somewhat heavy again.

February 21, 2011 - Extra Workout

Kind of glad I had off work today since I was beat up from the day before. Incredibly bored, did the next three weeks worth of school work. This down time due to injury has let me see that a lot of things and I don't just mean in regards to training. Most of my social contacts are through strongman/gym interactions and on top of not really being able to talk frequently, this time of year is extremely busy for several friends with many getting ready for the Arnold (both amateur and pro) to new additions to their families, injury and returning to school. I guess the social component is something that most might overlook. Looking back, my training really started to skyrocket when I started training with others. And I miss that.

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
4'sx250

Comments: First time doing all the reps on press downs with no rest. Might continue to stay here or up the band tension to IW#2's. Getting very close to doing the same with the lat pulls. Since I don't have chains at home and 2lbs is just way too light, I secured small dumbbells to my ankles with therabands to add to the ankle weights. Still quite easy but it's going to be after trying out 11lbs on Saturday. Tomorrow will be another testing day for my hamstring as I attempt 63% of my deadlift and 60% for my assistance lifts.

February 20, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2

Neutral Grip Seated Dumbbell Presses
70'sx5
80'sx5
90'sx5
100'sx5 PR+2 reps

Parallel Bar Dips
bw+125x8
bw+125x8
bw+125x8
bw+125x8

Bent Over Rear Delt Dumbbell Raises
82.5'sx12 PR+2.5lbs
82.5'sx12
82.5'sx12

45 Minutes of Stretching

Comments: Quite a few aches today. Left hamstring was tight from yesterdays session and my right bicep was a little achy but no where near as bad as yesterday. Benching went well, although it was a little sloppy at the start. I'm thinking that when I get back to doing normal workouts for the lower body, I will alternate between bands and chains for bench (three week waves) but alternate between barbell and ssb for box squats but always use band tension. Still thinking it over though. Shoulders were a little off, though that might be from having to clean the weights now. Royally screwed up getting the 70lbs dumbbells to my lap. I think the clean knocks off two reps or so off what I can do fresh. Did the bare minimum and got the 100lbs dumbbells for five reps. Lower back got real tight during this set. Moved on to dips. First time doing these without propping the weights up on bench. Managed to get all the reps this time so very happy with that. I think once I can do sets of eights with 180lbs, I'll be benching over 400lbs. Rear delts were off to a rough start as it made my right shoulder blade ache. Not sure what was up with that. Quite a bit tougher but the weight felt much more manageable as the workout. Did a ton of stretching, a lot of emphasis on the hips, glutes and hamstrings. Left one was extremely tight, had to bite my lip some times due to the tension. In other news, I may be co-promoting a contest this year. Still in the planning phase.

February 19, 2011 - Extra Workout

Double Band Leg Curls
IW#3'sx20 PR+5 reps
IW#3'sx20
IW#3'sx20

Rotary Hip Extensions
112.5x30/30 PR+12.5lbs
112.5x30/30
112.5x30/30

Rotary Hip Flexions
100x30/30 PR+12.5lbs
100x30/30
100x30/30

Standing Cable Hip Abductions
25x30/30 PR+5lbs
25x30/30
25x30/30

Ankle Chain Weight Lying Leg Curls
11'sx250 PR+9lbs

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Hamstrings are definitely getting stronger. Right bicep was bothering me as soon as I woke up this morning. Not sure why. My plan for the banded leg curls is to keep adding five reps each time until I'm doing three sets of 35 reps and then going up in band tension. I may go back a step or stay at a level just to let them reload. Went up in weight on all my hip stuff and I had to take one break for the sets so I will be staying at these weights for the next time. I was going to head back home and do the other stuff but I wanted to try out something to replace the ankle weight leg curls. The cable attachment wasn't going to work as there wasn't anything pulling directly down at the bottom so it wouldn't stress the tendons at that point. See, I want heavier ankle weights but I'm not exactly in the buying mood what with getting a ghr and more supplements. Then I realized I had a ton of chains. So using a clip, I wrapped a chain around my ankle several times and then connect the ends. It worked and I did the same to the other leg. This was tough and I had to take several breaks (mostly for the left leg). I'll probably be at this weight for quite some time haha. I did quite a bit of stretching for my glutes, hamstrings and hips. I also spent quite a bit of time talking to Marty Mitchell and Barb about equipment, gyms and strongman. Went home and did my band stuff. Only had to take one break for triceps and the lat pulls are getting there.

February 18, 2011 - DE LB

Dynamic Warm-ups

18" Box Squats
45x10
95x5
135x5
182x5
227x5
272x5

Safety Squat Bar Split Squats
81x3/3
101x3/3
121x3/3
141x3/3

45-degree Safety Squat Bar Hyperextensions
105x8
105x8
105x8
105x8

Single Leg Seated Leg Curls
35x12/12
35x12/12
35x12/12

45 Minutes of Stretching

Comments: I know I've mentioned the past few days that my hips have been achy at times and I think a lot of it has to do with the increased work load I've put on them with my extra/rehab workouts as well as finally getting back to walking normally. So today was my second test for my hamstring. My abs had taken a beating during my upper body day from the beltless seated presses and heavy pullups. The first few exercises in my dynamic warm-ups felt great and I was momentarily elated that I might have gotten over the injury completely as I felt no twinges. But moving on to other exercises smothered that enthusiasm as the twinge was still very much there. Now the first exercise of the day was parallel box squats. I recently found out that 18" is parallel for me. Hamstrings are used a lot more in box squats so this would be much more of a test than regular squats. Well, the weight felt light but the twinge was there and I was worried the whole time. I'm taking the advice of the Ortho to heart in using "pain as a guide" in allowing my hamstring to come back to 100%. Moved on to split squats. These didn't bother my hamstring at all but I felt pathetic using such light weight and had no enthusiasm, especially with the low reps. Back extensions again reminded me of the twinge in the leg, though its presence seemed to diminish as the sets went on, perhaps from increased blood flow? Finally, seated leg curls. At 50% of my PR (haven't done these in years) it was like doing the ankle weight leg curls, so I just did one leg, then the other, back and forth with no rest. Need to use a higher max to base this lift off of for the next few weeks. I also spent time doing form work on strict, arched back, sumo stifflegged deadlifts (aka Louie Deadlifts) after it was all said and done. I want to do these as a supplementary lift on my heavy days after box squats. Anyways, my assessment is that my muscles are still strong but the tendon needs time to readapt to the stress so I will be taking the longer, slower progression. Did a ton of stretching as my hips, glutes and hamstrings were extremely tight. Need to stretch them aggressively on my extra workout days as well.

February 17, 2011 - Extra Workout

Double Band Leg Curls
IW#3'sx15
IW#3'sx15
IW#3'sx15

Rotary Hip Extensions
100x30/30 PR+12.5lbs
100x30/30
100x30/30

Rotary Hip Flexions
87.5x30/30
87.5x30/30
87.5x30/30

Standing Cable Hip Abductions
20x30/30
20x30/30
20x30/30

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Single Leg Curls
2'sx250/250

Comments: Left hip was achy at times today. Do most of my rehab stuff but dropped two exercises (theraband leg curls and TKEs). Leg curls went well. Got all the reps for all three hip exercises so I'll be going up in weight all them next time. Went home and did my usually extra workout stuff. It's getting there. Put both ankle weights on one leg and then the other one. Too easy, got to get some heavier ankle weights. Did some stretching for my hamstrings and hips.

February 27, 2011 - ME UB

I'm still throwing around ideas for my training lifts, keeps me on my toes and staves off boredom. Probably going to ease into lower body stuff with the slow approach but it depends on how my next lower body workout goes and how my leg feels the following few days. I also bought a deluxe glute ham raise from EliteFTS. Expensive, I know, but it was on sale and it is something I need to get my hamstrings strong. Seeing as how I'm not doing as many contests this year and the one Plat Plus I could even go to is not possible now, it seemed like a fair trade. Most likely going to wait until May or June to do a contest and try to do stuff within 4 hours of my house (besides the Michigan show in late July, but that's special). Nats will depend on location.

Dynamic Warm-ups

Close Grip Barbell Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
315x1
335x1
355x1 PR+5lbs
365x1 PR+15lbs
329x3

Swiss Bar Seated Presses w/ IW#4's (145lbs)
40x3
55x3
70x3
85x3
100x3 PR+5lbs

Neutral Grip Pullups
bw+60x8 PR+3 reps
bw+60x8
bw+60x8
bw+60x8

Seated Rope Cable Face Pulls
150x12
150x12
150x12

45 Minutes of Stretching

Comments: Left hip was a bit achy from yesterday's first lowerbody workout in a long while. Most likely from the zercher racklifts. Haven't done barbell floor pressing in a while. In the past, I had issues with a little deadzone about midway, couldn't really grind out a lift if I got stuck in that no man's land. Wasn't off to the best start when I misloaded my first single (forgot to add the weight to one side). I got into a groove and the weights felt easy. I had my first encounter with the deadzone on my PR attempt with 355lbs but managed to power through. I made a gamble and went for 365lbs. It felt heavy and I got stuck even lower than the 355lbs but I still pushed it up for a good lift. I think the dips are helping. Down set went well. My previous best triple was 306lbs but I've done 315lbs for four so I'm not sure if I can consider it a PR. I guess I could say I've never done reps with 329lbs so that's something. Moved on to rack suspended seated presses using the Swiss bar and average bands. Felt tougher than last time, probably due to me doing a similar exercise to a max last week. Really had to fight for a 5lbs PR and the last rep was ugly as sin. It's a strange exercise that allows me to work on pressing fast but also work on grinding out a lift. First set of pull-ups, much like dips, is typically a feeling out set and I usually feel better and become more efficient as the sets continue. Got all four sets but the last one was almost a near miss on the last rep so definitely the toughest these have been so far. Feels good to be matching PR's on these from when I was over 30lbs lighter. This was the easiest this weight has felt with face pulls but it wasn't super easy yet so I'll stick to this weight for at least another week. Did tons of stretching.

February 15, 2011 - ME LB (sort of)

Saw the PT for my final assessment. He said my hips were a lot stronger now and the hamstrings were too and gave me to okay to start free weights up to 50% again. Great news for me. I saw the Ortho doctor this morning so I feel it's important to put that with this workout as well. He agreed with the PT but reccommends I work into it slightly slower (PT said 50-75-100, Ortho said 50-60-70-80-etc). He also said that it was unlikely I had ruptured my hamstring tendon with this kind of recovery and says it's much more likely I had a small tear of the hamstring muscle off the tendon at the insertion point near the glutes. That's pretty much what I was thinking this whole time so it's good to have some confirmation.

Dynamic Warm-ups

Deadlifts
155x5
218x5
272x5
327x5

Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
45x3
95x3
135x3
185x3

Double Band Leg Curls
MMx8
MMx8
MMx8
MMx8

Strict Reverse Hyperextensions
90x12
90x12
90x12

28 Minutes of Stretching

Comments: Lifting was a bit late as I waited until after I visited the PT. I decided to go to the scene of the incident and lifted at Max Fitness. Weights were easy, just left leg was achy, especially for reps. Since we don't have a GHR yet and doing those would be well over 50% for me, I had to do something else so I did double band leg curls. Probably move that to my extra workout/rehab day (combining the two now). So I'll need to come up with something else in the mean time. Reverse hypers felt really good on my lower back but I felt a slight stretch in my hamstring when I did over eight reps. I'll be monitoring it next workout. Odds are I'll be going up 9% each week for main lifts, 10% for accessories then start doing events when I'm 100% but starting light and work up to 100% on those over a few weeks. Also found out what a parallel box height for me is and it turns out it's just over 18". Damn, didn't realize I was going that low all the time haha. I'm going to use 12" for my low box and 18" for my parallel box now. Got time to tinker with my training still haha.

February 14, 2011 - Extra Workout

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
1'sx250

Comments: Left elbow had been bothering me the day before and I was worried I had eff'd it up doing all this pressing as of late. Turns out it was just a sore muscle near my elbow that's just now having to pull its own weight. It might have to do with the chain benching as the j-hooks on the bench are quite low so I may need to use a different bench or just setup something in the power rack like when I do a max lift. Pressdowns are still a bear. Lat pulls are getting easier. Did the leg curls with no breaks so I definitely need to up the weight some how, maybe two on one leg and do them one leg at a time perhaps?

February 13, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
175x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2

Neutral Grip Seated Dumbbell Presses
70'sx10
80'sx10 PR+5lbs
90'sx10 PR+2 reps

Parallel Bar Dips
bw+125x8 PR+15lbs
bw+125x8
bw+125x7
bw+125x6

Bent Over Rear Delt Dumbbell Raises
80'sx12
80'sx12
80'sx12

35 Minutes of Stretching

Comments: Pretty good day. Definitely noticing the hamstring getting better. Actually had a helpful suggestion from a youtube comment (imagine that) for an exercise to add to my dynamic warm-ups to help stretch out my hips (Cossack Squats). A little tender in my left glute but doable. Went on to try out my new DE setup. Going to rotate between three weeks of chains and then three weeks of bands for both squats and bench. Percentages have been adjusted since I'm using a lot less accommodating resistance. Didn't feel too bad. Actually never used this much weight for DE work on bench before and this is my lightest week with the chains. Should be interesting. Moved on to shoulder presses. This was my ten rep week and I shouldered the dumbbells on my own this time since my leg felt fine enough. A bit tougher having to clean the first rep. Just managed to get ten with 90lbs. Dips were tough today. My initial plan was to go with three plates but I realized that was a very large jump so I took off 10lbs from that. Very tough, first time I haven't been able to get all the reps for dips. Sticking with this weight for next time. Rear delts went well, got them easy this time so I'm going to up the weight. Lots of stretching, I added back in some of the other hamstring stretches I had been avoiding.

February 12, 2011 - Rehab

Swiss Ball Theraband Single Leg Curls
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30

Rotary Hip Extensions
87.5x30/30
87.5x30/30
87.5x30/30

Rotary Hip Flexions
87.5x30/30 PR+12.5lbs
87.5x30/30
87.5x30/30

Standing Cable Hip Abductions
20x30/30 PR+18 reps
20x30/30
20x30/30

Band Terminal Knee Extensions
IW#4x30/30
IW#4x30/30
IW#4x30/30

Comments: Getting easier, I guess. Leg curls with the white theraband are still tough for the left leg. It's still weak compared to the right. No breaks for the hip extensions so upping the weight next time. Hip flexions went well, only one break each set with the new weight. Had a little bit of a hiccup with abductions so I'll stick with that weight for next time. TKE's as per usual. Trying to stretch the band even more. Did 20 sets of hamstring stretches for the left and ten for the right. Maybe I'll be back to doing events in March. That would be nice.

February 11, 2011 - Extra Workout

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
1'sx250

Comments: Nice and quick. Pretty much did this while watching tv. Band stuff isn't super easy yet but the leg curls are getting there. May need to invest in heavier ankle weights haha.

February 10, 2011 - Rehab

I believe I have my workout stuff figured out so that can definitely be a load off my mind. Then again... I felt good today and I wanted to do some testing. I got under a bar and did a few squats. No issues. Put on a plate each side and did a single. Still good. I tried deadlifts too. Started with 40kgs and did conventional, sumo and stiff legged sumo for a few reps each. Bumped it up to 60kgs. No issues. Then 100kgs. Nothing as well. Put on 311lbs and did it conventional style. No pain. I setup for sumo but I noticed just trying to start it that pushing through the heels was going to stress the hamstring so I didn't. Finished up with 225lbs squat for a single. Also fine. Good to see I can do a little over 50% of my maxes now so I am getting better. Every day I can walk "fast" for a little bit longer before my leg tightens up and fatigues. Going up a slight incline is still a chore. Getting back to a normal stride and doing moving events is going to be the toughest thing.

Swiss Ball Theraband Single Leg Curls
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30

Rotary Hip Extensions
87.5x30/30 PR+12.5lbs
87.5x30/30
87.5x30/30

Rotary Hip Flexions
75x30/30
75x30/30
75x30/30

Standing Cable Hip Abductions
15x30/30 PR+5lbs
15x30/30
15x30/30

Band Terminal Knee Extensions
IW#4x30/30
IW#4x30/30
IW#4x30/30

Comments: Even though I wasn't able to see the PT and get the go ahead to move up to the next band, I did it anyway. Quite a difference between the white band and the black band. Initially, I couldn't do one but with persistance, I did five sets of 30 each leg. I had to take breaks this time between sets. Left leg is definitely weaker than right as I had to take several breaks during the set to finish but maybe one for the other leg. Moved up in weight on the hip extensions. Had to take a break each set. Hip flexions are still tough but it seems to be more of a fatigue thing than a strength thing. It was hard but I managed to trick my mind by mentally breaking it into smaller sets and got all the reps with no rest. Moving up in weight next time. Hip abductions were easy, even with the weight increase. Had to use magnet weights and those are tough to keep on a single plate on a cable machine haha. TKE's were just whatever. Did stretches for the hamstrings. About 15 for the left and maybe six for the right.

February 09, 2011 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Seated Presses w/ IW#1's
No Bands
45x10
Add Bands (+40lbs)
35x5
55x3
75x3
95x3
115x3
125x1 (misloaded)
150x1
165x1
180x1
195x1
210x1
185x4

Close Grip Barbell 4-Board Presses
245x3
275x3
305x3
335x3
365x2

Neutral Grip Pullups
bw+55x8 PR+5lbs
bw+55x8
bw+55x8
bw+55x8

Seated Rope Cable Face Pulls
150x12
150x12
150x12

34 Minutes of Stretching

Comments: I was very stressed out today and I had trouble focusing as my mind was going a mile a minute thinking about tweaks to my routine. I'm making changes to my speed work stuff and I'm also working on setting up my training for when my leg is better. I spent the first part of the workout trying out a new band setup for benching that just has one band wrapped around the bottom of the bench and anchors it with one dumbell. Tested bands #1, #2 and #3 and found them to be 40lbs, 70lbs and 110lbs respectively. As I said, my mind was scatterbrained and I was very hesistant with what exercise I should do. I eventually did rack suspended seated presses with the Swiss bar with #1 bands. My inital setup was too low so I had to raise the seat. It wasn't bad (other than misloading my first single, forgot to add a 10lbs plate to the one side) but I wasn't thrilled with it and I even kind of knew I'd be ditching this exercise from the rotation as I was doing it. My racing mind had me do 4-boards again. This was stupid, especially with my head not in it. Form didn't click until the third rep with 335lbs. 365lbs felt easier than last time but I guess that psyched me out and I missed the third rep again. Pullups felt better than last time. I got all the reps with face pulls but they still feel very tough so I'm going to stay at this weight until it feels easy, just like I do with the rear delt stuff. Hopefully I get these ideas sorted out and under control soon.

February 08, 2011 - Rehab

Hip Abductions
70x30/30

Hip Extensions
70x30/30

Hip Flexions
70x30/30

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.

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'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.

February 06, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
Add Bands (+170lbs)
45x2
85x2
115x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2

Neutral Grip Seated Dumbbell Presses
70'sx3
80'sx3
90'sx3
100'sx3 PR+10lbs
110'sx3 PR+20lbs
120'sx0

Parallel Bar Dips
bw+110x8 PR+3 reps
bw+110x8
bw+110x8
bw+110x8

Bent Over Rear Delt Dumbbell Raises
80'sx12
80'sx12
80'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 110lbs it's 120lbs 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 100's and 110's for three reps. Might have been good for five reps. Tried 120'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.

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
75x30/30
75x30/30
75x30/30

Rotary Hip Flexions
75x30/30
75x30/30
75x30/30

Standing Cable Hip Abductions
10x30/30
10x30/30
10x30/30

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.

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'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.

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
75x30/30
75x30/30
75x30/30

Rotary Hip Flexions
75x30/30
75x30/30
75x30/30

Standing Cable Hip Abductions
10x30/30 PR+8 reps
10x30/30
10x30/30

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.

February 02, 2011 - ME UB

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.

Dynamic Warm-ups

Swiss Bar Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
90x1
110x1
130x1
150x1
165x1
175x1
145x4

Close Grip Barbell 4-Board Presses
215x3
245x3
275x3
305x3
335x3 PR+2lbs
365x2 PR+18lbs

Neutral Grip Pullups
bw+50x8 PR+5lbs
bw+50x8
bw+50x8
bw+50x8

Seated Rope Cable Face Pulls
150x12 PR+10lbs
150x10
150x10

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 170lbs but went to only 165lbs. That was pretty easy so I went up to 175lbs. 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 146lbs but forgot to load the micro weights so the downset was 145lbs. 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 365lbs but still good enough for a 18lbs 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 10lbs 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.

February 01, 2011 - Rehab

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.

Theraband Leg Curls
bandx20 (left leg)

Hip Abductions
70x30/30

Hip Extensions
70x30/30

Hip Flexions
70x30/30

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.