Took the 18th, 19th, and 20th off to rest and recover.

2/21/12

Played basketball for about an hour (I'm still impossible to stop on offense after all these years), then did some suicides and conditioning drills after everybody left. Hammy got a little bit tight after the last suicide, probably just did too much on it. Either that, or it only bothers me when I'm sprinting full speed.


2/22/12
Press
107.5x3x3
Exactly on week since I last pressed. Felt better this time.

Squat
205x5x2
Very solid, pretty good grinder on the 5th rep, 2nd set.

Pendlay Rows
135x7x2

2/23/12

Didn't do any serious running or conditioning because this hamstring is lingering like a mother. Weather was gorgeous, walked the dogs on the beach for about .75 miles. Would go longer, but the one dog tore something a few months ago and still has a decent limp (7 year old 185 lb mastiff), so that's about all she can handle.

Took the other two for a second walk, probably another 3/4 mile but a much faster pace.


2/24/12

Bench Press
165x3x3
Weak. Got 167.5x3x3 last time and the goal was 170 today but my last warm-up at 155 felt really heavy and my instincts were right to try 165 because all of the 3rd reps were serious grinders.

Deadlift
245x10
8 double overhand. Damn this was exhausting. The reason I did this was because I didn't want to pull too heavy with the balky hamstring that won't freaking heal. Figured some conditioning at a light-weight would be pretty good for me. It took me about 3-4 minutes to get my senses back after this set.

how can something heal if you do not rest it?

Good point. I hate taking breaks from training I tend to try to just train through everything and hope for the best, but I guess I may have to just rest it altogether for a little bit.

Ok, I'm officially just going to rest my hamstring until it's 100%. It sucks not training, but it would suck a lot more to still have this balky hamstring going into a police academy.

I've pulled plenty of muscles in the past (quads, hamstrings, calves, groins, etc.) and they used to take like 1-2 weeks to heal. Strains in the past have healed for me in like 1-2 days. I very mildly strained my hamstring about 2 1/2 weeks ago and it's not any better. Granted I've been lifting on it, but I stopped running, took extended weekends completely off from anything, so I have no idea why it hasn't healed.

Question is, what should I be doing to assist it? Are walks at slow to moderate paces good or bad for it? Should I be rolling it? I've been soaking it in the hot tub at least a few times a week, and I assume I should continue doing that as much as possible.

^^^

Walked the dogs this morning. Gonna see how the day plays out and maybe take them to the beach later for a long walk.

If the walks don't cause any pain, I don't see any issues. I would roll it and also ice it, skip static stretching.

Well this is frustrating. I took the entire week off from anything physical aside from slow to moderate paced walks with the dogs, ice, and hottub. Yet, the hamstring is not any better.

It was literally such a minor strain I thought it would be better the next day, 2 at the most, and I'm going on almost a month now since the "injury". WTF

3/12/12

Press
95x5x3

Squat
135x10x2

Chins
6x3

How'd the hammy feel after that? I pulled mine on saturday trying to do some sprinting, and I am too hoping for but not expecting a quick recovery

Hammy felt fine, but even after I strained it it never really bothered it at all lifting on it, even heavy. It was only trying to speed walk or run or do certain movements that would aggravate it, so I really don't know if it even healed or not. Just trying to ease back into it to be safe. Good luck with your recovery, if it's a full out pull you're probably looking at at least a couple weeks.


3/14/12
Bench Press
150x5x3
A little harder than I would have liked, but I can't complain I guess having not benched in about 3 weeks. I did do some push-ups while I was recovering my hammy, but that doesn't do a whole lot for strength maintenance I guess.

Squat
145x10x2
Weight's obviously not hard, but I want to play it safe and ease back into it so I don't aggravate the hammy and waste the past 2 1/2 weeks or whatever of resting it. The way I look at it, I want to be lifting for the next 50-60 years (I'm 23), so what's the rush getting back to my max weights? These sets are just about battling my breathing and overall fatigue, apparently walking doesn't do much at all to maintain your cardio levels. Probably going to keep going up 10 lbs for a little while, maybe shoot for 155x8 or something next week.

Pendlay Rows
135x5x2


Press + Deadlift planned for Friday, gonna shoot for something like 225x10 on the dead to ease back into it.

Have you tried ART? I have a ton of issues and found that much more valuable than a doctor who just prescribes rest and nsaid.

Does rolling with a PVC pipe count as ART?

3/16/2012

Press
100x5x2

Deadlift
225x10


3/18/2012

Played a little basketball. A game of 21 and then a 1 on 1. Hammy definitely still isn't healed; got pretty tight and a little sore. I don't know wtf is going on with it.

3/19/12

Bench Press
152.5x5x2
Easier than last bench.

Squat
155x8x2
Easy. Doesn't aggravate the hammy. Gonna try to just keep lifting and not do much else and see if the hammy eventually heals. Somebody please notify me if I'm stupid.

Chin-ups
6, 6, 5