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Killn' The Cube: My powerlifting venture begins

Just crank your knee wraps around your thighs when you lift ;)

Or be smart and take it easy. I like the first option though lol

Heal fast
 
Sean1332 said:
Just crank your knee wraps around your thighs when you lift ;) Or be smart and take it easy. I like the first option though lol Heal fast
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It's up where the hamstring ties in with the glute, but a little more inwards towards the jewels.

Would that still work? I'm down to give it a go.
 
CincyKiller45 said:
It's up where the hamstring ties in with the glute, but a little more inwards towards the jewels. Would that still work? I'm down to give it a go.
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Yup that's where mine was at. I just kept it easy and made sure I warmed up appropriately. Iced it for a few days. That's why I'm wearing the hammy bands. I dunno if we had the same problem, and yours might have been worse than mine, so take it for what it is. Just sharing my experience.

athletestrainingathletes.com has good pics
 
Every time I work wide, that spot hurts all during my later sets and is a little tender the next day. Mine is very minor, but I always feel better when I go in and do the post squat routine and add in some light leg extensions and curls and some very light sledding. Like, instantly feel better throughout my hips, trunk, and legs.
 
I second the hammy band is a pretty good tool for there. I've had a somewhat nagging issue there.
 
herderdude said:
Every time I work wide, that spot hurts all during my later sets and is a little tender the next day. Mine is very minor, but I always feel better when I go in and do the post squat routine and add in some light leg extensions and curls and some very light sledding. Like, instantly feel better throughout my hips, trunk, and legs.
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I'm def trying to keep some blood flow through it. Sounds like my situation is a little different, though.

I was about an inch or two high on my squats, then I lost all tightness and dropped all the way down. I felt it pop. My hips have been extremely tight since I've inched my stance out. Sucks because I figured something huge out.

I'll try some of that tomorrow. Hopefully I can squat again Friday.
 
Hurry up and get better! Pop definitely ain't good.
 
ME upper:

Bench w/ chains- I don't know how to properly describe this. I did sets, each set I added a chain until there was no more chains. Then.

135+all chains x2
165+all chains x2
135+all chains x2x4

Ok, so at the top, the weight was anywhere from 365 to 395. That might be on the conservative side. My bench is feeling incredible. I figured out what I was doing wrong, and bam, it added nearly 40lbs to my bench right away.

NG DB incline press:
50x12
60x12
70x12x2

KB triceps extensions on decline:
x20
Heavier
x15x2

SGHP:
135x8x3
155x8

Pec deck (rest pause): 16/8/7

Stationary bike (to get some blood in hamstring): 20 min

Great day. Best bench day of my life I would say. Everything is clicking, just need this hamstring to cooperate so I can squat/dead Friday.
 
Also, I figured out a game plan to attack my bench.

Going to have a heavy chain day, like today, once a month. A heavy band day once a month. DE against bands for 4 weeks, followed by straight weight for 2. Then, of course, keep changing my movements in between.

Westside is for me. I have never gotten bored with it and I keep progressing. My programming keeps getting better as well. That's the tricky part.
 
DE lower:

Squat: 275x2x6

Deadlift: 405x1x5

Unilateral leg press: 20x3

Leg extensions

Leg curls

Abs

Ok, squatting today made it a lot worse. Before, I couldn't feel it, now it hurts to walk. I tied a knee wrap around it and everything.

I asked my powerlifter buddy about ways to make it heal up faster. He told me to get saline/bacterial water and inject 7-10cc around it. He said it would flush it.

Anyone know anything about that?
 
Yep. Spot inject of saline will help. I've heard of that before in confidence from a high level guy nursing a torn bicep, big bruise right in the belly of the muscle. Four weeks later, he's back to moving big weight.
 
herderdude said:
Yep. Spot inject of saline will help. I've heard of that before in confidence from a high level guy nursing a torn bicep, big bruise right in the belly of the muscle. Four weeks later, he's back to moving big weight.
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Thanks for the feedback, Justin.

I've never injected anything, but this will be worth it. I guess it's just salt and bacteria free water essentially. I'll see where I can find some at.
 
What did you hurt/injure? Just don't put any air in your blood ;)
 
CincyKiller45 said:
My hamstring/groin popped Monday.

I won't, lol. I ordered some. Injecting salt water into your groin area at 5 different spots sounds fun. :)
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Good I don't want you to die. Lol.

I remember you mentioning it now but didn't hear anything else. Do you have pain, swelling, bruising? I'll to search some more.
 
CountryLiftin said:
Good I don't want you to die. Lol. I remember you mentioning it now but didn't hear anything else. Do you have pain, swelling, bruising? I'll to search some more.
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The pain is weird. The only time it hurts is when I squat. It's lower on my leg than I previously thought. Just pain, I can't tell if it's swollen, so it probably isn't.
 
ME lower:

Rack pulls:
405x5
455x5
495x5
545x3
585x2 (PR)

F*ck yeah. Felt really good to still be able to PR w/ this hamstring or abductor or whatever.

SG rack pulls:
315x6
365x4 (lost grip)
Add straps cuz I'm a b*tch
405x10

Good girl SS bad girl:
40/40
20/20x3

Reverse hyper:
150x12x2
200x25- everything I had

Leg extensions: 15x3

Leg curl: x50

Calf raises: too many

Alright, going to have to keep rack pulling until I get this hamstring straightened out. If I keep squatting it's going to make it worse and lead to other injuries.

I'm going to inject 10cc of saline as soon as it gets here. Lawd, I hope I don't hit an artery, lol.
 
Aspirate aspirate aspirate. I'd guess the pain is probably lower now because gravity and biology and all that stuff is making gunk migrate. I'm sure you've seen that happen like I have. How's the bruising and swelling?
 
herderdude said:
Aspirate aspirate aspirate. I'd guess the pain is probably lower now because gravity and biology and all that stuff is making gunk migrate. I'm sure you've seen that happen like I have. How's the bruising and swelling?
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Man, I'd be lying if I said I did. This is all new to me.

There's really no noticeable bruising. I've been rubbing it and there is some swelling, nothing major. It's definitely not completely torn, but sh*t like this can take forever to heal. I hope the saline does it's job.
 
Nice PR man. If you post a pic and show where the pain is and decribe enable what movement hurts it one of the guys or me can probably tell you what muscle. You said light bruising or none?


My buddy had no bruising or pain, tried to walk it off, tripped on his stairs and tore 2 of his hams off the origin. He's out like 6+ months total and had surgery. Just be smart. I doubt yours is that bad.
 
What happened? You got some splainin to do.
 
liftandswim said:
Phew. Kept us in suspense there for awhile
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Man, I just wanted a short break from logging. Like most of us, I've been busy as hell and I've been preparing to graduate here a month or so. Still hard for me to decide what I want to do with the rest of my life, you know?

Anyways, hamstring has held up. I've hit some PR's on deads and the variants. Monday was my first real heavy squat session. Never ended up injecting the saline. I just had a feeling I was a few days away from healed and thought it would be a waste. At least I have it on hand now.

DE lower tomorrow as well as catching up on everyone's progress.
 
CincyKiller45 said:
I wish I had a cool story like I got in a bar fight and got locked up, or I fell off my Harley or something.

Nope, I've been busting my ass to maintain my 4.0, lifting, working, and chasing dirty women with daddy issues.
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That's still a pretty cool story. Get that last taste of college women while you can.
 
Alright, the same thing happened to my left hamstring that happened to my right one last month. Phucking popped 3 times followed by a sharp pain.

I'm injecting this saline, so now we'll all know if it actually works. If I can squat pain free in less than a month; it's doing something.
 
Still alive, men. I've got everything ready, but yet to pin just yet.

DE upper:

Bench (straight weight):
225x3x3
235x3x3
245x2x3

My God, it feels good to use straight weight again. So much easier, lol. Weight was moving well.

Seated military press:
135x10
155x8x2

First time doing these in a year. Pretty sad that it's about equal to my OHP now.

Seated DB side laterals SS front raises: 15/15x3

Banded press down:
x25
x20x3

Pec deck (rest pause): 12/8/8

CG pull downs: a lot

Unilateral seated rows: 12x3

Lat pull over SS banded pull a parts: 12/50x3

Cable NG preacher curls: a lot

Concentration curls: 20x2

Seated incline DB curl: a lot

Treadmill walk: ~15 min

Good day, gotta love the Saturdays at the gym. The great news is there is no bruising. The bad news is that it might be worse than the first strain. Def feeling better today, though.

Just going to be an upper body whore for a week.
 
Whatever you call today, day:

Reverse hyper: 100x15x3

Hamstring curls: 20x3

Unilateral hamstring curls: 20x2

Sled drag: 100# for 20 minutes

Ab wheel roll out SS banded pall off press:
12/12x3

Leg raises: a lot

Calves: a lot

Stationary bike: 20 min

Hamstring is feeling a lot better. What's weird is; there is zero pain doing hamstring curls or walking. There's 2 things I think could have caused this: 1) I have moved my squat stance out too wide, too fast. 2) it's from getting tight, then loose, then tight again.

I can only feel the pain when I squat and push my knees out, it's definitely isolated in the inner hamstring. I'm pretty optimistic that, with rest/ice, I'll be back sooner than my last issue.
 
Just because there is no pain under light load doesn't mean nothing is wrong. Just be smart man!

Glad to hear you are feeling better!
 
You have the slingshot hammy bands? I have an errily similar thing and they help some for cheap.
 
rob112 said:
You have the slingshot hammy bands? I have an errily similar thing and they help some for cheap.
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I'm going to borrow my friends for Friday. I'm not squatting though, just rack pulling. I tried the whole knee wrap gig and it made it worse. I just need it to heal.
 
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