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25 Apr
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 31kg26 Apr
Swiss Ball HS Curl (assisted) – 1 x 10
Hamstring Bridge Walkouts – 2 x 10Swiss 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.
28 Apr
Hex Bar DL – 2 x 3 x 130kg
Hip Thrusts – 10 x 60kg, 2 x 10 x 70kg
Sprinter Sit ups – 3 x 20I 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.
29 Apr
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 20kgGood 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.
30 Apr
Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (4 mins rest)Completed this with no concern at all that it might damage my hamstring, I was able to run relaxed and whatever pace I wanted. I check my watch at the point I was completing my 3 minute runs in week 1 and recently it’s been ~2:50 but the first rep I went through in 2:33 then the rest back at 2:50 pace. I pushed myself quite hard and was briefly on the floor after a few reps before getting up and walking it off.
2 May
Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 16, 13 x 25kg
A1 DB Rows – 3 x 9 x 35kg
A2 Rear Delt Flyes – 3 x 8 x 3.5kg
EZ Bar Curls – 3 x 12 x 31kgStart of week 5. The upper body is very manageable, this session was no more than 45 minutes thanks to the superset. Bench press is maintenance, meaning the goal is to maintain my current strength rather than progress it and that seems to be effective.
3 May
Hex Bar DL – 2 x 3 x 130kg
Swiss Ball HS Curl – 2 x 10
Hip Thrusts – 3 x 10 x 90kg
Sprinter Sit ups – 3 x 20
Conditioning: Jump Squats 150 in 7:36 (cramp)I needed 3 sets of HS curls to “complete” the next level but I was clearly capable of that so moved on to hip thrusts. I got calf cramp during jump squats so they took a lot longer. This session is two days early as I have a super busy day on the 5th.
6 May
Pushups – 23,22,21
A1 Chin Ups – 3 x 10
A2 Face Pulls – 3 x 10
Lat Raises – 4 x 12 x 3.5kg
B1 BB Shrug – 3 x 10 x 80kg
B2 DB Tri Ext – 3 x 10 x 15kg
Swiss Ball Situps – 3 x 12 x 20kgGood session, flying up for chin ups and shrugs were strong too.
7 May
Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (3 mins rest)Similar pace to last week but with a minute less rest. When I do something like this I think back to a book on habits where there’s three zones: comfort, stretch and stress. You panic yourself in the stress zone by trying too much and you don’t change at all in your comfort zone. I was trying to keep a pace that meant my breathing was uncomfortable but not extreme and not letting up for the whole 4 minutes. I can tell from the pace I go through the first rep in that my fitness is in a better place than week 1.
Starting Stats (1st April)
Weight: 74.2kg
Estimated 1RM squat test: 5 x 120kg (135kg)
Broad Jump: 252cm
Standing Vert CMJ: 53.5cm
Bleep Test: Lvl 9 shuttle 11
QC Step Test VO2: 50.8
Peak Exp Flow: 735 L/minFinishing Stats (11-12th May)
Weight: 73.5kg
Estimated 1RM squat test: 2 x 120kg (123kg)
Broad Jump: N/A
Standing Vert CMJ: N/A
Bleep Test: Lvl 9 shuttle 11
QC Step Test VO2: 50.8
Peak Exp Flow: 745 L/minAfter all this I ended up scoring the same in both the step test and the bleep test, and slightly better in Peak Flow. With my hamstring injury I was never going to do well in the strength & power tests, so I didn’t even bother trying a broad jump or CMJ as it’s not a fair comparison. I gave squats a go and my T-spine felt weak which made me stop after two reps.
Overall I would change a few things before suggesting this program to others, which I’ll address in more detail when I make a video:
1) aerobic to Interval Training should be 4:1, while this had no aerobic. I would add in a 30-40 minute run once a week of steady state.
2) Without being biased by tearing my hamstring, the sprints aren’t ideal. To minimise risk of injury I would cut it off at 20m and maybe only do 8 x 10m, 4 x 20m in the first session and build that volume up too.
3) The program assumes we have some strength to hold on to, in the way it uses a 2 x 3 scheme for the big lifts. The friend who requested this hasn’t been to the gym all year so for him I would simply put in 3 x 6-8 of a main lift instead. I wouldn’t have new trainees go straight into moderately heavy triples.
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