Luke's Hamstring Injury Comeback [Archive]

Luke530

10-21-2002, 02:40 PM

August 16th, 2002... Monday... Time for some squats...
I got under the bar that day... it came time to see how far I have come that summer... I was supposed to get 320 (easily) but during my 225 warmup... at the bottom, my pelvis shifted right (my form!!!) and SNAP! (nice and loud, my leg went numb!) went my hamstring. it snapped at the top of my left leg, on the inside, near my butt. It's now October 21, 2002 and I'm starting to return from this injury. Deciver wrote me up a great rehab program to follow, which I will do so for the next few weeks.

Monday: Chest

Rehab: just starting to do a few stretches... had nothing planned out... I also did 3 sets of 25 reps of bodyweight squats just below parallel... all they did was give my a hige burn in my quads... my hamstring is very weak... so the first few reps I could not even go to parallel. so far so good... I will start to get serious tommorow and wednesday.

My Goal: To be repping some nice wieght right after thanksgiving :D

Luke

P.S. - the lesson here is... FORM IS #1, ABOVE ANYTHING ELSE!!! I always like to shift my hips to the right a little to help me get the weight up when it got heavy... not go perfectly straight up... and look where it got me... :(

healthy n_fit

10-21-2002, 02:43 PM

Originally posted by Luke530
August 16th, 2002... Monday... Time for some squats...
I got under the bar that day... it came time to see how far I have come that summer... I was supposed to get 320 (easily) but during my 225 warmup... at the bottom, my pelvis shifted right (my form!!!) and SNAP! went my hamstring. it snapped at the top of my left leg, on the inside, near my butt. It's now October 21, 2002 and I'm starting to return from this injury. Deciver wrote me up a great rehab program to follow, which I will do so for the next few weeks.

Monday: Chest

Rehab: just starting to do a few stretches... had nothing planned out... I also did 3 sets of 25 reps of bodyweight squats just below parallel... all they did was give my a hige burn in my quads... my hamstring is very weak... so the first few reps I could not even go to parallel. so far so good... I will start to get serious tommorow and wednesday.

My Goal: To be repping some nice wieght right after thanksgiving :D

Luke

Good luck Luke. I know how injuries feel, and they suck dick! I want to see you squatting 200 by Thanksgiving ok? :D

Deciever

10-21-2002, 04:47 PM

good to see you starting a journal man!

Luke530

10-21-2002, 05:19 PM

thanks guys!!! I hope to make a quick comeback!!!

healthy n_fit

10-21-2002, 05:24 PM

Originally posted by Luke530
thanks guys!!! I hope to make a quick comeback!!!

You will, don't worry. I think there is "muscle memory" that helps you regain what you had. And btw, are you a PL now?

Luke530

10-21-2002, 05:25 PM

Originally posted by healthy n'fit
You will, don't worry. I think there is "muscle memory" that helps you regain what you had. And btw, are you a PL now?

I hope the MM works!!!

IDK... I'm starting to really enjoy powerlifting... but I like bbing splits 5x per week... you know... working shoulders, arms, back, etc... so it's hard to choose!!!

healthy n_fit

10-21-2002, 05:33 PM

Originally posted by Luke530
I hope the MM works!!!

IDK... I'm starting to really enjoy powerlifting... but I like bbing splits 5x per week... you know... working shoulders, arms, back, etc... so it's hard to choose!!!

I can see. BBing Workouts are fun. But nailing 20lb PRs are even better! :D Though, don't expect 20lbPRs all the time!

Antaeus

10-22-2002, 10:55 AM

Good luck Luke. Do you have any sort of doctor-prescribed physical therapy?

Also, the problem I see with the bb workouts is that only working one muscle group a week leaves you undertrained (even though some compound movements exercise numerous groups at once, of course).

With PL, you up your stamina and general fitness, and train everything TWICE a week.

squats/deads 2x week
bench 2x
tris 2x
glutes/hams & posterior chain 2x
back 2x

I feel like I actually get a much more thorough workout overall with PL than BB, even though BB splits it up into 5 workouts, and with PL I'm doing 4 per week. Just food for thought...

Luke530

10-22-2002, 04:52 PM

No... no doctor prescribed phys. therapy. I did some ultrasound, etc... when the injury occured... but now I'm on my own...

Would I be able to do a pl routine 5x per week?

I also need to gain weight bros... what about that? bbing is probably better in terms of mass building and minimizing fat gain.

anyway...

October 22 - Back Day

I did some stretching... i'm still sketchy on what stretches to do... so i'm just doing basic stretches... then I did 4x25 unweighted squats and leg press 200 3x10

back day also gave me a leg workout... especially t-bar rows :D (I'm not deadlifting obviously)... I had a new PR - 4 45#, 1 25# for 8 reps.... not bad :D for me I think.

Thanks again bros!
Luke

Deciever

10-22-2002, 04:57 PM

looks good.. how did the hamstring feel on leg presses?

Luke530

10-22-2002, 05:02 PM

Originally posted by Deciever
looks good.. how did the hamstring feel on leg presses?

It was fine... little bit uncomfortable...

can you give me a good stretching program... (types of stretches to do...)

thanks :D

Deciever

10-22-2002, 05:12 PM

http://www.geocities.com/yorkpictures1/stretches/hamstring2.jpg

http://www.geocities.com/yorkpictures1/stretches/hamstring1.jpg

your're going to have to copy and paste them to gert them to work..

Luke530

10-22-2002, 05:14 PM

Originally posted by Deciever
http://www.geocities.com/yorkpictures1/stretches/hamstring2.jpg
I wish it worked... :(

Deciever

10-22-2002, 05:14 PM

try again and copy and paste it

Luke530

10-22-2002, 05:31 PM

ahh... thanks bro...

how many should I choose? how many times should I repeat each one? which one's did you do?

btw... I appreciate the help... especially from someone who can relate to the injury :D

Deciever

10-22-2002, 05:36 PM

i'd pick about 2. and hold each one for about 20 seconds.. do that for like 3 times for each one.. dont forget tostretch the non injured leg as well.

i did the one where your sitting and bending over trying to touch your toe, while one leg is bent in, and the one where you lay back and keep your leg straight a nd pull your leg towards you.

actually, i want you to do the one where you lay on your back and pull your leg back as far as you can without pain, and then push your leg down, like you were resisting it. so your doing an isometric contraction....

you should use a towel to hold in your hands and wrap around your foot so you have something to push against.

hope i made myself clear.

Luke530

10-22-2002, 05:42 PM

yep, thanks alot bro!

Deciever

10-22-2002, 05:43 PM

any time.

healthy n_fit

10-22-2002, 06:31 PM

Yes, Deciever's a helpful buddy. He's got experienced like every scenario! :D

-Injuries
-Meets
-Equipment
-Started at young age and has a few years of wisdom
-Bands and Chains
-Power rack training
-Special stretching

And I bet ya a bunch more! :p

Deciever

10-22-2002, 06:33 PM

Originally posted by healthy n'fit
Yes, Deciever's a helpful buddy. He's got experienced like every scenario! :D

-Injuries
-Meets
-Equipment
-Started at young age and has a few years of wisdom
-Bands and Chains
-Power rack training
-Special stretching

And I bet ya a bunch more! :p

lol thanks.. i think you pretty much covered it all..

healthy n_fit

10-23-2002, 12:23 PM

Originally posted by Deciever
lol thanks.. i think you pretty much covered it all..

Lol... :D

I've only got 1 year and a month of experience.

And in that time, I injured:

1)My elbows two or three times
2)My hip flexors MANY times(due to sprinting without a warmup)
3)My lower back 3 times(nothing major really)
4)My shoulders(injured for 2 months,and arm wrestling hurt it)
5)Not really any knee pain, just dull, light pain, and only happened a few times when I bent down with knees above toes style.

See? I suck! Bad form and not enough adaptation in the joints WILL injure you! It WILL get you one day. This goes to all of those weight room daredevils. I TOLD you I know what its like. Believe me! :(

But I'm 100% better now and avoiding what hurts me. Like JM presses.

Deciever

10-23-2002, 12:38 PM

some info (not much) that may help make stretching a bit easier and elimnate some factors that may be limiting your progres.

stretch your buttocks before stretching your groin or your hamstrings
stretch your calves before stretching your hamstrings

just thought you might want to do that.

also, dont forget to do a good warmup before stretching.

healthy n_fit

10-23-2002, 01:51 PM

Originally posted by Deciever
some info (not much) that may help make stretching a bit easier and elimnate some factors that may be limiting your progres.

stretch your buttocks before stretching your groin or your hamstrings
stretch your calves before stretching your hamstrings

just thought you might want to do that.

also, dont forget to do a good warmup before stretching.

Was this for Luke or me? Anyways, that's some good info. I'll have to personally try that.

Luke530

10-23-2002, 03:08 PM

Wednesday, October 22 - Shoulders

ok... did some streching again... then I did:

2x25 unweigthed squats
3x10 @ 200 leg press
1x10 @ 250 leg press

stretched for about 10min. and I plan to stretch again before bed and do 4 sets of 25 unweighted squats... these are done from rock bottom to 3/4 of the way up... never locking out...

Leg press felt good... no pain... just felt a little weak in the posterior... it was mostly just an uncomfortable sensation...

-Luke

Deciever

10-23-2002, 04:40 PM

are youstarting to regain full mobility in your left leg?

Luke530

10-23-2002, 04:44 PM

Originally posted by Deciever
are youstarting to regain full mobility in your left leg?

it's not tight... but those step ups onto a chair or walking 2-3 stairs at a time is kinda uncomfortable... like a weird feeling kinda like nothing is holding my leg in back... it's weak

Luke530

10-26-2002, 11:21 AM

Saturday October 26, 2002

alright! I am pumped!!!

Squat - 135lbs. 4x10
Leg Press - 200x12, 200x12, 290x10, 380x6, 380x5, 380x5

It felt a bit weird though... I was afraid to kind is let my glute muscles "go", I kept them really tight, and then I finally started to losen them and go deeper and deeper... it may be hard for some to understand what I'm talking about... also, I still feel a little bit of un uncomfortable pain... not really sharp, just a weird kind of uncomfortable feeling. also, after I was done, I'm very stiff and it hurts when I try to walk (my whole hip area!) in the front and in the back... i the front, at the top, where my quad attatchments are to my pelivs, it hurts on the eccentric part of squats and leg presses, and I'm very stiff all around the area...I don't know what it is... I think I might have over strained the tendons, or overworked them...

however!!! I'm super-pumped with the weights I used today!!!

deciver... do you know what i'm walking about?

-Luke

Deciever

10-26-2002, 12:48 PM

dont know exactly what your talking about. Your hips may just be sore, because maybe the stress that is usually transferred to the hamstring was placed on the hips. Causing them to get a better workout.

Just stretch it out, and relax.. nice job today. Your rehabbing pretty quick... just dont go to quick....

Luke530

10-26-2002, 12:57 PM

Originally posted by Deciever
dont know exactly what your talking about. Your hips may just be sore, because maybe the stress that is usually transferred to the hamstring was placed on the hips. Causing them to get a better workout.

Just stretch it out, and relax.. nice job today. Your rehabbing pretty quick... just dont go to quick....

thanks bro...

the pain is in the front... where my quad tendons insert into my hip..., like when you sit down and try to lift your legs (bent) that tendon that is flexed and the are around it hurts on the eccentric parts of all movements (as we speak)... it's like they are overworked or something...

also... before that, I meant, when I was squatting, I was keeping my muscles in my glutes in a certain was which was causing pain because I was afraid of using the injured part... but I'm getting over it... does this explaing everything any better? :D

the leg presses were intense... no lockout, It was crazy... all the way down and up... it was some stressful ****... :D

Deciever

10-26-2002, 12:59 PM

i kinda get what your saying... as long as its feeling better than it was before, thats good.

Luke530

10-26-2002, 01:01 PM

the only thing that sucks is my endurance is down, and I forgot the intensity I used to have with squats :(

Luke530

10-26-2002, 01:11 PM

one more thing...

what do you think about smith squats for now?

and

just a side note... I talked to this one guy at the gym... and he said that if he does not make any progress for 2 weeks, he backs off from the wieght by about 15lbs. and starts to progress from there again... basically, backs off from faliure and just does a certain amount of reps (8 reps I think... he does 4x8 for squat) and he said if he does not get at least on more than the week before and reaches faliure, then he backs off, and he also said it's a good way to prevent burnout which faliure can give you... what do you think?

Deciever

10-26-2002, 01:17 PM

Originally posted by Luke530
the only thing that sucks is my endurance is down, and I forgot the intensity I used to have with squats :(

it will come back.. just give it time.

Deciever

10-26-2002, 01:17 PM

Originally posted by Luke530
one more thing...

what do you think about smith squats for now?

and

just a side note... I talked to this one guy at the gym... and he said that if he does not make any progress for 2 weeks, he backs off from the wieght by about 15lbs. and starts to progress from there again... basically, backs off from faliure and just does a certain amount of reps (8 reps I think... he does 4x8 for squat) and he said if he does not get at least on more than the week before and reaches faliure, then he backs off, and he also said it's a good way to prevent burnout which faliure can give you... what do you think?

smith squats.. i think that if you can free squat , you shold. Just lower the weight.. do 95 is 135 is hurting you . I tried smith squats and didnt get much if anything out of them. Only once i started free squatting did i get better quicker.

and that guys idea sounds good. dont see why it cant work.

Luke530

10-26-2002, 01:20 PM

Originally posted by Deciever
smith squats.. i think that if you can free squat , you shold. Just lower the weight.. do 95 is 135 is hurting you . I tried smith squats and didnt get much if anything out of them. Only once i started free squatting did i get better quicker.

and that guys idea sounds good. dont see why it cant work.

no, the squats feel good, but I have to do free squats at home since my gym has no squat rack... I leg press over at the gym where they have a smith machine...

this guy is ****ing huge... he reps out 405 which is pretty sick, but would not going to faliure like that work for adding mass to my legs... that's what I need, some serious mass! :D:D:D

that, and repping 405x8-10 reps @ 200lbs ;) in about 2-3 years...

Luke530

11-03-2002, 10:53 AM

ok... sorry for not keeping you updated... it's been a week since I worked legs...

Sunday November 3, 2002

Squat:
135x10
135x10
155x8
175x8
185x6
185x4

Front Squat:
135x8
135x8

Leg Press: (I don't know what the sled weighs... so I will just give you the weight I put on it, w/o sled weight)
200x12
290x10
380x6
380x6

Leg Extension:3x
Leg Curls: 4x
Calves: 4x

Stretching has been helping alot... my hammy is not hurting much anymore... the only problem now, is once I start to go heavier... me pelvis (hips) want to **** to the right when I'm pressing, this has always happened before... is it ok to have this shifting (slight... I will try to keep it from getting outta hand)... is it ok? besides that... everything is starting to feel much better...

Luke

Deciever

11-03-2002, 11:03 AM

WOW, your progressing fast.. very fast

about the leaning, yes it is okay to lean a bit. i do too,. and i've seen other people do it as well. Unless your posterior chain is perfectly equal on both sides, then you will have some type of lean.

Luke530

11-03-2002, 11:16 AM

thanks bro...

yeah... my upper body is straight... it just that my hips are not... my right side is higher than my left in my hips when i'm pushing...

healthy n_fit

11-03-2002, 11:50 AM

Originally posted by Luke530
ok... sorry for not keeping you updated... it's been a week since I worked legs...

Sunday November 3, 2002

Squat:
135x10
135x10
155x8
175x8
185x6
185x4

Front Squat:
135x8
135x8

Leg Press: (I don't know what the sled weighs... so I will just give you the weight I put on it, w/o sled weight)
200x12
290x10
380x6
380x6

Leg Extension:3x
Leg Curls: 4x
Calves: 4x

Stretching has been helping alot... my hammy is not hurting much anymore... the only problem now, is once I start to go heavier... me pelvis (hips) want to **** to the right when I'm pressing, this has always happened before... is it ok to have this shifting (slight... I will try to keep it from getting outta hand)... is it ok? besides that... everything is starting to feel much better...

Luke

Nice job Luke! You're finally squatting more than me again! :D
I tried leg presses for the first time on Fiday to see what the big deal was, and I realized they were tougher than I thoguht. :p

Luke530

11-03-2002, 12:31 PM

Originally posted by healthy n'fit
Nice job Luke! You're finally squatting more than me again! :D
I tried leg presses for the first time on Fiday to see what the big deal was, and I realized they were tougher than I thoguht. :p

hehe, thanks bro...

yeah... if you do leg presses right... they are a pretty damn stressful exercise... :D

healthy n_fit

11-03-2002, 12:54 PM

Originally posted by Luke530
hehe, thanks bro...

yeah... if you do leg presses right... they are a pretty damn stressful exercise... :D

I know. :D

Luke530

11-10-2002, 01:49 PM

Sunday November 10, 2002

Squat:

135x10
185x10
185x6
185x6
185x6

Front Squat:

135x6
155x6
155x6
155x6

Leg Press:

200x12
290x12
400x7
400x6
400x5

I wanted to go up to 205 today for squat... but I did not feel confident enough... I tried it but did not go all the way down for 3 reps as I was not confident at the bottom... My form started to flail at 185 (my hip/posterior had some laterl shift to the right... and I want to get rid of it)... I'm going to do it right from now on... and unless I get all my reps with confidence and good form... I'm not moving up... I won't sacrafice form for weight... and I sure as hell wont do it if I'm not confident...

Luke

healthy n_fit

11-10-2002, 02:50 PM

Hmm... nice decision you made!! Its okay you didn't do the 205. Keep on working up!!

Deciever

11-10-2002, 03:02 PM

very nice... remember just a few weeks ago when you couldnt even do 135 confidently???

Luke530

11-10-2002, 03:19 PM

Originally posted by Deciever
very nice... remember just a few weeks ago when you couldnt even do 135 confidently???

LOL, yeah... but i'm not sure if it's me and not being able to generate the intensity (in my head)... but the 185x10 did not come up as easily as i wanted it to...

BTW... it was not necessary to quote me healthy... you wanna edit your post? what was the point of that... everyone know what you are referring to... quotes are only used for references where others may not know what you are talking about (multiple subjects) :D;)

Luke530

11-17-2002, 01:39 PM

ok...

Squat:

135x10
185x8
205x4
205x4
205x4
185x6

Front Squat:

135x8
155x8
165x6
165x4

Leg Press:

200x12
290x12
380x8
430x5

IDK... gains are slowing a bit... I absolutely have to get 3x205x6 next week

My goals, now that I kinda know where I'm at...

11/24: 1x185x10 3x205x8
12/01: 5x205x10
12/08: 5x225x?
12/15: 5x225x?
12/22: 5x245x?