icecold's training log

Training 22/10/12

RDL
50x15x4
Hamstring feeling nice! Just needed to make sure I wasn't being explosive

Pin press
110x5
115x5
107.5x5
105x3x2
Dat fatigue

Squat - lol. Thought I'd risk it
bar x 20 feels fine
60x12 still fine
100x10 good
120x5
150x5 still fine
180x5 having to fight the temptation to move these quickly.
160x5
Only bothered me when I recruited my hammy maximally. Surprisingly good though! Probably not worth the hassle, but it made me feel better.

Single arm row
160lbx8
170lbx6
180x6
200x5

CGBP
90x5
110x4 :(
102.5x5x3
 
Hamstring is continuing to improve. There is no way I can deadlift anything properly tomorrow, but I'll do some more isolation work on it. I actually think the leg curl was better than the rdl...
 
I hate them usual, I get cramp too. But I was really able to control the stretch and gently work the medial (snap city) hamstring head.

If it wasn't rehab I'd chose rdl/gm every time.
 
The last couple of months I've started doing leg press with a very high foot position (your ankle should be just below the line of your knee) for hamstrings.

Key is rather than rep it out, to pause at the bottom and push, concentrating on pushing with the bottom of your glutes, which will actually mean you're using your hamstrings, I find I have to keep my finger there to make sure I'm properly engaging it. My hammys are absolutely fried after it, then doing the rest of your hamstring workout after is a bonus
 
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Steedie, why your post no show up as unread? I've done leg pressing similar to that before, but I think I soaked up all of that training effect when I did 10x10 almost like that for a few months. I now find that leg press is awesome for hitting my quads (feet low), because my quads are basically **** weak.


Training 24/10/12

Leg curl
blah x blah

Deadlifts
60x12
100x10
140x5x3
I was feeling a little adventurous, but keep these really light and was moving agonisingly slow. Probably quite pointless.

Chins
bwx10
25x5
27.5x5
30x5x3 PB

CGBP
60x18 - just to get some blood flowing

Skull crushers
EZ+30kgx8
ez+40x6x2
ez+30x8

Cable tricep stuff

Curls

Cable shoulder stuff

Ab wheel rollouts
8x3

Shoulder/lat/pec stretching
 
Yeah it was interesting having 140 as a working set again! Although I was making reps take several seconds so it was still tiring.

Hamstring is feeling 99% better, so I'm going to try and squat as normal tonight. If I feel up to it I'll do some kind of deadlift varient to catch up for the week.
 
Training 26/10/12

Squats
bar x lots
60x15
100x10
140x5
160x1
170x1
180x1
190x1
200x1 - was going to go for 5, but I felt a bit dodgy and effectively did it on one leg :/
120x15
120x20
Perhaps a little ambitious going for 200x5 less than 2 weeks post tear. Decided to do what I realised I should have been doing since the day after the tear, high volume rehab sets. Felt horrible on Saturday, my left leg was literally swolen all day. Feels pretty good now though, so I'll try squatting again today.

Bench
barxlots
60x8
90x5
110x2
120x1
127.5x3 :/ felt terrible so sacked it off
115x5x2
60x20
Feeling really tight with these too. I've really hammered benching since my hammy tear so I'm not really surprised, hopefully I'm recovered now.
 
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