they have been really sore when rolling recently, usually its my hip flexors that hurt the most
maybe nix back squats for awhile and start doing more mobility work, and a ton of single leg work. Then progress to front squats, and finally back squats
sounds like your hips are real tight and back squats are probably screwing stuff up.
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Yeah I agree, I keep thinking of doing that, then I feel ok and try and push it
and fuck it all up again, time to take a step back and get things right.
Yeah I agree, I keep thinking of doing that, then I feel ok and try and push it
and fuck it all up again, time to take a step back and get things right.
yea man, you have lots of time in the future to hit it hard. A few months is just minor time. Plus, you won't lose any strength (probably even gain), if you hit the unilateral stuff hard.
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Wow, ive been busy and slack..catch up time again,
Wednesday 8-4
Family stuff went bad...no workout
Thursday 9-4
Movie Night with the kids...
Good Friday 10-4
An actual workout a1 - BB lunge 50kg x 10 x 3 a2 - pushups bw x 20,15,10 b1 - good mornings 2 x 15
1 x 10 b2 - db rows 30kg x 8 x 3 c - ab wheel 3 x 8
very simple and very painful the next day
Monday 13-4 Morning - Cardio aka Mowing the lawn x 50mins
Night- a - zercher travelling lunge 35kg x 12 x 2
45kg x 12 x 2 b - good morning 5 sets
almost a weight worth reporting c - bandpullapart x 15 x 3 d - ab rollout x 8 x 3
all caught up, nothing to exciting at the moment, just going through the motions kind of in training limbo
Just going to do single leg work until this hip pain goes away, it must have been good for me as im pretty sore from all the lunges.
My hip still feels tight, but there is no associated back pain which is good, at least its progress.
a - Push Press
60kg x 3 x 3 (132)
70kg x 3 x 3 (154)
65kg x 3 x 2 (143)
- form was not quite right, but i didnt smack my nose this time
- getting slightly stronger
b - Pullups
- done between push press sets bw x 2 x 6sets (12 total)
Superset
c1 - Pullups - Neutral grip
bw x 7, 5, 5, 4, 2.75 (23.75 total)
c2 - Pushups (handles)
x 15,15,12,10,12 (64 total)
- nice and simple, its been ages since i have done pullups, they were nice and easy in between pp sets.
- Hip has been feeling ok today, might try some (very) light front squats tonight
d- nonstop superset rev crunch
10 x 5 skipping (aka jumping rope)
100 x 5
- well this went pretty well. I found some goanna oil in the bathroom and rubbed that into my sore ass/hip spot and it seemed to help. (goanna oil = heat cream, dunno what u guys call it)
- didnt want to push things with front squats as well though, theres plenty of time to get to that.
- no pain this morning although there is still a sore spot that I will continue to attack with the tennis ball
a1 - Bench close grip
lots of sets lots of reps
plate box squats 10 x 3 sets
goblet squats 10 x 3sets
db rows
4sets
o/h lunges
3sets
gm's
2 sets
- have been pain free in the mornings,woohoo
but as I sit on my ass all day I start to notice a bit of pain creeping in.
-It is getting better though, no pain when squatting or anything else
-The knot or sore spot I have been working on with the tennis ball seems to
have released or gone also
- slowly
Not sure if you have access (or the will) but swimming occasionally might help with the hip. In my pool sessions I throw in some breaststroke as that does wonders for my hips.
Mind you we are training for different things and well the weather might be getting cool down your way shortly.
Not sure if you have access (or the will) but swimming occasionally might help with the hip. In my pool sessions I throw in some breaststroke as that does wonders for my hips.
Mind you we are training for different things and well the weather might be getting cool down your way shortly.
It is starting to get cooler here, and access/time is a problem
thanks for checking in Josh
got a massage ball, did wonders and hurt like hell on my glutes
the red spiky thing (obviously)
- Mobility Work
Hips were feeling as good as they have in a while
a1 - Military Press
4 sets up to 50kg x 5
a2- zercher travelling lunges 4 sets up to 45kg x 12
b1 - front squats just the bar x 10
- no pain
b2 - chins (bw-88kg)
bw x 5,5,5,5
started some single leg rdl's but my hip started to tighten up
so I stopped did some more rolling and stretching
- Usually when I hit these busy/injured/tired patches I take a week off which turns into a few weeks and I lose ground. So even though training is pretty simple and boring at the moment at least im not going backwards.
and actually making progress with my hip pain mobility looseness.
a - Push Press
up to
60kg x 5 (lost it fwd)
60 x 8 - PR
b- db row 30kg x 8e
40 x 8e
50 x 5e
c1 - plate raise 20kg x 16 x 3
c2 - Pushups wide grip on handlesbw x 12
+10kg x 12
+20kg x 12
- A pr, havent seen that in a while, not a very impressive PR, but hey they all count.
- Considering I wasnt even going to train (out of pure lazyness) this turned out to be a pretty good session.
- Hip Report
- No leg work because it was sore. I iced it after this workout and then woke up this morn (Tues) and it was as sore as it has been in a while. As i type this (Tues arvo) it feels OK.
- Nothing seems to be making it better, it feels ok for a while but the pain always returns. Not sure what to do. I might have to go and get it checked out
by someone who should know what there doing.
Nice job on the PR. Have you had a sports physical therapist check the hip?
thanks and no, I thought it would "just get better"
Quote:
Originally Posted by Alcoholiday
are you taking anti inflams? also how often are you foam rolling and stretching?
No I haven't been taking anti-inflams
Have been foam rolling daily and stretching a few times a day.
The stretching makes a difference but only for a short amount of time.
Its not constant pain either, it hurt a lot yesterday when I got out of bed, but yesterday afternoon there was no pain, then it returned later in the night, weird
Im going to continue to stretch/roll but will drop all lower body stuff for a week or so and see if that helps.
There is also an Osteopath a few doors up from my office, I might go and
see what they can do
take anti inflams (advil) for a week and see how it feels. If it's inflammation, this will help a lot. Plus, if this is what the doctor diagnoses you with, it's all they'll give you
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- have to wait 3 weeks before I can get into the Osteopath, I'll keep doing what Im doing till then, and see if it improves
- my hip has been feeling betterish, pain is coming and going
- on more exciting news, I finally got around to ordering my new equipment
cant wait to get it, It will be nice to have some proper stuff
After a busy weekend were I did no training at all, its feeling close to 100% . All the stretching and mobility stuff I have been doign seems to have worked and my legs/hips actually feel better than they have in ages.
Dont think Ill push things just yet, but I might start with some light running tomorrow night and see how it feels before I start loading it up.
if you didn't have that stuff before, what where you using?
Ive found that the plates to be the most expensive here, that pretty much the only thing holding me back. The cheapest ive found it about $1.2/lb (canadian) but i need at least 1000lbs, that may not be enough if me and my girlfriend are training at the same time either.
PR
Linear Mode
