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Train your hamstrings the correct way!

7/2/2011 11:45:02 AM -
7/1- Equipped Squats w/video One week post hamstring tear




































Okay, I promise that this might be the last bruise picture. Since it's almost gone and I didn't have any pain my hopes were that my injury was almost healed. Although that seemed like a lot to ask for in a week, I decided to go ahead and try to squat. My plan was to stop if I felt any pain.

5 mins. Treadmill

The dreaded high Box (which somehow people think makes me squat high with gear on, but not raw). I plan to continue to incorporate this every third week to help adapt my CNS to heavier weights. I basically equate squatting to depth in full gear to benching off the chest/belly in a shirt. Since you need enough weight to get there you can't do it on a regular basis without overtraining. I knew the high box was a good option to prevent putting too much stress on my hamstring.

High Box (low box w/foam pad, approx. 1” above parallel)- 145x5, 235x3,
w/looser Ace briefs- 325x2, 415x2
w/knee wraps-
465+80 lbs of chains x 2
465+120 lbs of chains x 2
465+160 lbs of chains x 2

I slowed my descent some to help prevent any fast motions that may aggravate my hamstring. I was very happy that everything went so well. I had no pain or discomfort at all.

Sled- 90 lbs x 50 yds.

Done

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