On saturday I crushed legs, on monday I was starting a new routine which began with leg day, even though I had super horrible DOMs I said fuck it, I'll go anyway I'll just warm up super well etc.
After squatting I'm doing my stiff leg deadlifts and at the bottom boom, I heard a loud pop through my headphones, pretty much felt the muscle right beneath my ass cheek tear and lost the strength in that leg right away and dropped the weight.
I can still walk quite well, I only really get pain when I extend my leg too far in front of me or bend too far forward.
Went in today to hit upper, everything is looking good, no real pain or discomfort in my hamstrings so I can still lift however legs is out of the question (for the most part).
What I'm looking for is advice with altering my routine in order to still hit quads and some hamstring rehab work such as leg curls etc, as well as general recovery of the hamstring. Any input would be appreciated!
Week A
Monday: Lower (squat)
High Bar Squat: 3-5x3-5 OR 3-5x8-10
Stiff Leg Deadlift: 5x5-10
Standing Calf: 5x5
Hamstring Curl: 3-5x10-15
Good Girl: 2-3x10-15
Bad Girl: 2-3x10-15
Tuesday: Upper
Flat Bench: 3-5x3-5
Weighted Chin Up: 5x3-6
DB Shoulder Press: 3-5x8-10
Horizontal Row: 3-5x8-12
Tricep Pushdown: 3-5x10-15
Barbell Curl: 3-5x6-8
Face Pull: 3x12-15
Ab 3-5x5x15
Thursday: Lower (deadlift)
Deadlift: 3-5x3-5
Front Squat: 3-5x8-10
Standing Calf: 5x5
Hamstring Curl: 3-5x10-12
Glute Kickback: 3x10-12
Bad Girl: 2x10-15
Friday: Push
Incline Dumbbell Bench: 3-5x8-10
Pec Fly 3-5x8-10
Tricep Machine: 3-5x12-15
Side Lateral Raise: 3-5x10-15
Tricep Pushdown: 3-5x10-15
One Arm Extension: 2-3x10-15
Saturday: Pull
Dumbbell Row: 3-5x8-12
Pulldown: 3-5x10-12
Barbell Shrug: 3-5x8-12
Dumbbell Curl: 3-5x8-10
Rope Hammer Curl: 3-5x10-12
Standing Face Pull: 3x12-15
Week B
Monday: Lower (squat)
High Bar Squat: 3-5x3-5 OR 3-5x8-10
Stiff Leg Deadlift: 5-10x5
Standing Calf: 5x5
Hamstring Curl: 3-5x10-15
Good Girl: 2-3x10-15
Bad Girl: 2-3x10-15
Tuesday: Upper
Overhead Press: 3-5x3-5
Pull-ups: 5x8
Weighted Dips: 3-5x8-10
Horizontal Row: 3-5x8-12
Tricep Pushdown: 3-5x10-15
Barbell Curl: 3-5x6-8
Face Pull: 3x12-15
Ab 3-5x5x15
Thursday: Lower (deadlift)
Deadlift: 3-5x3-5
Front Squat: 3-5x8-10
Standing Calf: 5x5
Hamstring Curl: 3-5x10-12
Glute Kickback: 3x10-12
Bad Girl: 2x10-15
Friday: Push
Incline Dumbbell Bench: 3-5x8-10
Pec Fly 3-5x8-10
Tricep Machine: 3-5x12-15
Side Lateral Raise: 3-5x10-15
Tricep Pushdown: 3-5x10-15
One Arm Extension: 2-3x10-15
Saturday: Pull
Supinated Barbell Row: 3-5x8-12
One Arm Pulldown: 3-5x10-12
Horizontal Row: 3-5x8-12
Pinwheel Curls: 3-5x8-10
Cable Curl: 3-5x10-12
Standing Face Pull: 3x12-15