11 weeks out, Day 4, deadlifts and squats

My minor hamstring pull from Tuesday was still sore so I substituted conventional deadlifts for sumo.  I didn't go very heavy since I haven't pulled anything heavy since the meet in June.  It felt pretty good but I'm still hoping my hamstring heals quickly so I can get back to sumo deadlifts.

For the evening session, I went a little heavier on high bar squats because the hamstring doesn't seem to impact them much.  On a hunch, I decided to finish up the workout with a couple sets each on the adductor/abductor machines.  They didn't affect my muscle pull so I was able to narrow it down to the hamstrings but an unexpected bonus was they seemed to loosen up my back.  I think the muscles hit by those machines are so weak that they are always activated trying to keep up with the bigger muscles stressed by squats and deadlifts.  I'll keep them in the rotation for a few more workouts and see if it was more than a coincidence.


deadlift:  225x5, 225x5, 315x5, 365x5, 405x5x3

kirk shrugs:  225x10, 225x8, 225x8

seated cable rows:  150x8, 150x8, 130x8

Hoist crunch machine:  55x12, 65x10, 70x8


High bar squats:  135x5, 135x5, 225x5, 295x5, add belt, 335x5, 385x3x5 sets

Leg extensions:  140x10x3 sets

Adductor:  100x12x2 sets

Abductor:  100x12x2 sets

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