Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.

 

This training session sucked for one reason and one reason only. Afterwards my back was thrown (think minority bulged a disk again, at least thats what it felt like). I was struggling during good-mornings and allowed my ego to get to me. I wanted to beat what I did last week and in doing so I was unable to keep the movement in my hamstrings. My back took over making me pay for it later.

That night my teammate came over and was weighing higher than he wanted after doing a water load. He was not wanting to pay $25 bucks to a commercial gym for their facilities for one night. I told him to come over and we will get him in multiple hot baths. The hot water heater got "turn't up" and we got him from 187 to 183 with three 12-15 min dips. During this process it was laying on my bed (feet dangling off) as I went to get up I rolled awkwardly to the side and instantly shooting pain went down my spine, I was unable to move for 10 minutes.

Great timing as I would be moving a gym the next three days and sitting in a judges chair all day Saturday. Long story made a little shorter, our massage therapist Yvonna taped me up and I was good to go.

Training:

*Yoke Bar Good Mornings: work up to a heavy set of 8 reps and do 2 sets of it, then add weight and do 2 sets of 6, then add weight and do 2 sets of 4 reps, then drop back to your original working weight for 8 and do a set of max reps:

*Loaded stretch, hanging 45 degree hyper hamstring stretch:

*Bent Rear Raises: do 2 warm up sets of 20 reps, 3x15 with a 3 sec negative: 12

*Dante Rows

*DB Pullovers

*Pulldowns

*Concentration Curls