Stretches – Hamstring spectrum, Holding Large Globe, General Quad, Calf, Shin, Sole of Foot
Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 17, 13 x 25kg
A1 DB Rows – 3 x 8 x 35kg
A2 Rear Delt Flyes – 3 x 8 x 3.5kg
EZ Bar Curls – 12,11,11 x 31kg
Swiss Ball HS Curl (assisted) – 1 x 10
Hamstring Bridge Walkouts – 2 x 10
Swiss ball curl was causing discomfort in the injured hamstring and I completed one set of 10 with my arms holding a squat rack to reduce the effort the legs put in before switching to walkouts. The walkouts were much better than last week and I consider that Phase 2 completed from this recovery protocol https://thebarbellphysio.com/ultimate-guide-hamstring-strain-rehabilitation/ maybe 5-7 days before I want to try the swiss ball though.
Hex Bar DL – 2 x 3 x 130kg
Hip Thrusts – 10 x 60kg, 2 x 10 x 70kg
Sprinter Sit ups – 3 x 20
I skipped the conditioning as it was KB swings and my leg had done enough. Hex bar was back to what I lifted in week 1 while hip thrusts were at 70kg vs 100kg in week 1. This time next week I’ll do conditioning meaning I’m almost doing all of WS4SB 3 except for the sprint session.
Push ups – 30, 22, 18
A1 Chin up – 10,9,9
A2 Face Pull – 10,10,10
Lat Raises – 4 x 12 x 3.5kg
B1 BB Shrug – 3 x 10 x 75kg
B2 DB Tricep Ext – 3 x 15 x 13.5kg
Swiss Ball Situps – 3 x 12 x 20kg
Good session, felt strong. Upped the shrugs, completed all reps of tricep extension and brought back the ab exercise. This is Week 4 Day 5 and even with my injury I am probably going to end up fitter by the end of week 5.