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A
Anthrax Invasion
Guest
Only one answer, AB - put a plate under one foot to balance you out when you squat. That'll teach that fucking hamstring, hip and spine.
Repair and prepare - my journal on the road back to 5x5
- Thread starter anotherbutters
- Start date
anotherbutters
New member
God dang, I never thought of that. K to you, brother 
If only you could cure me of this American slang.
If only you could cure me of this American slang.
anotherbutters
New member
HST Week 1, Wednesday: 15's
1. Bench (kg)
42 x 15
42 x 15
42 x 10
2. Supported rows (kg)
32 x 15
32 x 15
32 x 10
3. Steep incline press (kg)
28 x 15
28 x 15
28 x 10
4. Hypers
BW x 4 .... stopped because hamstring too painful
5. Core work
Curl-ups, bird-dogs, planks - 5x12 seconds each
Comments
My hamstring's gone worse, to the extent that I started limping this afternoon because I couldn't fully straighten my leg without it hurting. My 15 min walk to the train station after work was pretty unpleasant. I tried stretching it after the workout, but it started to make my back hurt, so I had to stop. I haven't stretched it for a week, but it's been ok until today, and now I can't actually stretch it.
I don't know what to do. This is just stupid.
1. Bench (kg)
42 x 15
42 x 15
42 x 10
2. Supported rows (kg)
32 x 15
32 x 15
32 x 10
3. Steep incline press (kg)
28 x 15
28 x 15
28 x 10
4. Hypers
BW x 4 .... stopped because hamstring too painful
5. Core work
Curl-ups, bird-dogs, planks - 5x12 seconds each
Comments
My hamstring's gone worse, to the extent that I started limping this afternoon because I couldn't fully straighten my leg without it hurting. My 15 min walk to the train station after work was pretty unpleasant. I tried stretching it after the workout, but it started to make my back hurt, so I had to stop. I haven't stretched it for a week, but it's been ok until today, and now I can't actually stretch it.
I don't know what to do. This is just stupid.
blut wump
New member
Maybe, rather than merely stretching it, you shoud use it more. Light squats, deadlifts and GMs. Do more work on your posterior chain.
Keep the weight light and bail if it feels bad.
It's just a suggestion for something fresh to try but I've sometimes had good results from working a nuisance part rather than resting it.
Keep the weight light and bail if it feels bad.
It's just a suggestion for something fresh to try but I've sometimes had good results from working a nuisance part rather than resting it.
anotherbutters
New member
I was wondering whether to sell the rowing machine and get a stationary bike instead, for that reason. A bike would get the leg muscles warmer and focus on them more. Plus I never use the rower anyway and it takes up way too much room. I'd be much happier sitting on the bike in front of the TV for 10 mins every other night than using the rower. Not to do cardio, but just to get my conditioning up a bit and get the legs used a bit more. Throwing in light squats, deads, etc, sounds like a good idea too.
A
Anthrax Invasion
Guest
I wouldn't bother with a bike. Seated stuff is just going to aggravate the problems more. I don't like anything seated, honestly. Lay down, or stand the fuck up.
Seriously, if you want to get your conditioning up, do cycles of calisthenics and/or run some intervals when you're able.
Could also do a bar complex combined with a dynamic warmup as per the Parisi Speed School.
Sell the rower anyway. As you said, you don't use it. Don't waste the money on a bike, though. Not worth it. You'll be better off just doing a bunch of ankle jumps, jumping jacks, seal jumps, bear crawls, carriocas and other random drills to get conditioned and warm up the leg musculature.
Seriously, if you want to get your conditioning up, do cycles of calisthenics and/or run some intervals when you're able.
Could also do a bar complex combined with a dynamic warmup as per the Parisi Speed School.
Sell the rower anyway. As you said, you don't use it. Don't waste the money on a bike, though. Not worth it. You'll be better off just doing a bunch of ankle jumps, jumping jacks, seal jumps, bear crawls, carriocas and other random drills to get conditioned and warm up the leg musculature.
anotherbutters
New member
HST Week 1, Friday: 15's
1. Bench (kg)
44 x 15
44 x 15
44 x 10
2. Supported rows (kg)
34 x 15
34 x 15
34 x 10
3. 60' Incline press (kg)
30 x 15
30 x 15
30 x 10
4. Core work
Needsize abs - BW x 5 x 10 seconds
Planks & bridges - BW x 6 x 12 seconds
Bird-dogs - 2kg per ankle x 6 x 12 seconds
Comments
I went to the chiro last night to get my hips 'released' again by popping and twisting them. They felt looser and better, but my hamstring was still painful. He said it could be the sacroiliac joint, but we'll see if the x-ray shows anything before looking into that. My hospital appointment came through and I'll be having the x-ray next Thurs. I was hobbling around again today, with a bit of a limp.
Today's workout was fine. I thought I'd try some Needsize abs, with my legs locked around the leg curl extension, then it dawned on me - I could have been doing leg curls and reverse leg curls all this time! I know they're no sub for squats, but they're better than nothing. I think I'll include them into the HST routine to see how it goes. I did a few tonight and the reverse (hamstring) curls felt fine.
I could stretch my hamstring tonight, so I did tons of stretching after the workout. It's still painful when stretched (and when I walk), but it doesn't feel as tight any more.
Looking forward to the x-ray, doing leg curls and mild pain in my hamstring. What has my world come to?
1. Bench (kg)
44 x 15
44 x 15
44 x 10
2. Supported rows (kg)
34 x 15
34 x 15
34 x 10
3. 60' Incline press (kg)
30 x 15
30 x 15
30 x 10
4. Core work
Needsize abs - BW x 5 x 10 seconds
Planks & bridges - BW x 6 x 12 seconds
Bird-dogs - 2kg per ankle x 6 x 12 seconds
Comments
I went to the chiro last night to get my hips 'released' again by popping and twisting them. They felt looser and better, but my hamstring was still painful. He said it could be the sacroiliac joint, but we'll see if the x-ray shows anything before looking into that. My hospital appointment came through and I'll be having the x-ray next Thurs. I was hobbling around again today, with a bit of a limp.
Today's workout was fine. I thought I'd try some Needsize abs, with my legs locked around the leg curl extension, then it dawned on me - I could have been doing leg curls and reverse leg curls all this time! I know they're no sub for squats, but they're better than nothing. I think I'll include them into the HST routine to see how it goes. I did a few tonight and the reverse (hamstring) curls felt fine.
I could stretch my hamstring tonight, so I did tons of stretching after the workout. It's still painful when stretched (and when I walk), but it doesn't feel as tight any more.
Looking forward to the x-ray, doing leg curls and mild pain in my hamstring. What has my world come to?
anotherbutters
New member
HST Week 2, Monday: 12's
Bodyweight: 81kg. Down 1lb on last week.
1. Bench (kg)
warmup: bar x 10, 30 x 10
46 x 12
46 x 12
46 x 12
2. Supported rows (kg)
warmup: 30 x 5
36 x 12
36 x 12
36 x 12
3. 60' Incline press (kg)
warmup: bar x 10
32 x 12
32 x 12
32 x 12
4. Gripper (lb)
warmup: 87 x 8, 113 x 3, 119 x 3
130 x 7
130 x 7
130 x 7
5. Core work
Needsize abs - BW x 5 x 10 seconds
Planks & bridges - BW x 6 x 12 seconds
Bird-dogs - 2kg per ankle x 6 x 12 seconds
Comments
Just going through the motions today. My left shoulder always seems to be the one to trouble me, especially during and after Friday's incline press. I think I slept on it wrong over the weekend too. It was better today, but not perfect. Inclines felt light, but that's probably a good thing, considering my shoulder. The last thing I need is an upper body injury!
I tried 5kg over my head on the first set of Needsize abs. I managed to hold it for 10 seconds, lowered myself, then collapsed, unable to bring myself up again
Bodyweight: 81kg. Down 1lb on last week.
1. Bench (kg)
warmup: bar x 10, 30 x 10
46 x 12
46 x 12
46 x 12
2. Supported rows (kg)
warmup: 30 x 5
36 x 12
36 x 12
36 x 12
3. 60' Incline press (kg)
warmup: bar x 10
32 x 12
32 x 12
32 x 12
4. Gripper (lb)
warmup: 87 x 8, 113 x 3, 119 x 3
130 x 7
130 x 7
130 x 7
5. Core work
Needsize abs - BW x 5 x 10 seconds
Planks & bridges - BW x 6 x 12 seconds
Bird-dogs - 2kg per ankle x 6 x 12 seconds
Comments
Just going through the motions today. My left shoulder always seems to be the one to trouble me, especially during and after Friday's incline press. I think I slept on it wrong over the weekend too. It was better today, but not perfect. Inclines felt light, but that's probably a good thing, considering my shoulder. The last thing I need is an upper body injury!
I tried 5kg over my head on the first set of Needsize abs. I managed to hold it for 10 seconds, lowered myself, then collapsed, unable to bring myself up again
anotherbutters
New member
HST Week 2, Wednesday: 12's
Bodyweight: 81kg
1. Bench (kg)
warmup: bar x 10, 30 x 10
48 x 12
48 x 12
48 x 12
2. Supported rows (kg)
warmup: 30 x 5
38 x 12
38 x 12
38 x 12
3. 60' Incline press (kg)
warmup: bar x 10
34 x 12
34 x 12
34 x 12
Comments
Workout as planned. No surprises. Both presses were easily within me, but rows were hard. I felt the rows working in my upper back for the first time ever.
I saw the chiro earlier. He electrocuted me! Some kind of new toy of his, for treating soft tissue injuries. It was so intense, it felt like he was slicing into my hamstring with a knife (I actually turned round to check). The initial shock was incredibly painful, but once it had started, it turned into a 'grit your teeth and try to bear it' kind of pain. Trouble is, he gave me 8 x 30 second blasts, so that was 8 initial shocks. Oh the pain. Still, it took away most of the pain I've had in my hamstring for most of this week. I've been limping all week. I'm at the end of my tether.
x-ray tomorrow morning. Woo hoo!
On a side note, my back feels ok now. I just can't walk properly.
Bodyweight: 81kg
1. Bench (kg)
warmup: bar x 10, 30 x 10
48 x 12
48 x 12
48 x 12
2. Supported rows (kg)
warmup: 30 x 5
38 x 12
38 x 12
38 x 12
3. 60' Incline press (kg)
warmup: bar x 10
34 x 12
34 x 12
34 x 12
Comments
Workout as planned. No surprises. Both presses were easily within me, but rows were hard. I felt the rows working in my upper back for the first time ever.
I saw the chiro earlier. He electrocuted me! Some kind of new toy of his, for treating soft tissue injuries. It was so intense, it felt like he was slicing into my hamstring with a knife (I actually turned round to check). The initial shock was incredibly painful, but once it had started, it turned into a 'grit your teeth and try to bear it' kind of pain. Trouble is, he gave me 8 x 30 second blasts, so that was 8 initial shocks. Oh the pain. Still, it took away most of the pain I've had in my hamstring for most of this week. I've been limping all week. I'm at the end of my tether.
x-ray tomorrow morning. Woo hoo!
On a side note, my back feels ok now. I just can't walk properly.
Jim Ouini
New member
GL with the x-ray. It's hard to see a fallen soldier 
I never really feel these during my 5 x 5. But when I did some conditioning stuff between run at ~12-15 reps it was, as G5.0 likes to say, someone was stabbing me in my lats. Or like I was being electrocuted
anotherbutters said:
I never really feel these during my 5 x 5. But when I did some conditioning stuff between run at ~12-15 reps it was, as G5.0 likes to say, someone was stabbing me in my lats. Or like I was being electrocuted
