Discussion in 'Workout Journals' started by James, Oct 29, 2017.
Hypers: BWx20, 95x3, 3 x 95x5
Banded Pallof press: 5 x (band)x10
Front squat to 18" box: 2 x 315x5
Front squat to 21" box: 315x5, 335x5, 355x5, 375x5, 405x4
Squat to 7th pin w/ pause: 225x3, 315x1
Squat to 6th pin w/ pause: 2 x 315x1
High bar squat w/ 5-ct pause: 135x3
Trying different squats out to see how they treat my hip. None are stellar.
Beltless highbar w/ monster-mini band around knees and 3-ct pause: 135x5, 225x5, 285x3
This variation's more promising than the ones a few days back. I think I've sussed out my underlying problem, mainly being a tight TFL and room for some posterior glute med work. Going to keep to the core/posterior chain focused work while stretching/rolling (TFL) and strengthening (PGM) until the bursitis and/or tendinopathy calms down, but I'll maybe play with some band-around-knees squatting by feel on the side. I have a loose program while I rehab with some room on bench days (like today).
Bench to 7th pin: 345x6
CG with feet up: 260x5
Pull ups: 3 x BWx10
Single-Leg RDL: 2 x 135x5, 2 x 155x5, 165x5
Plank: 3 x 45x(30 seconds)
Hypers: 4 x 95x8
Beltless suitcase hold: 2 x 185 x (20 counts), 2 x 205 x (20 counts)
More core/posterior chain work. Feels great. I need to just do this and lay off the injury completely a while, even if my quad strength regresses or whatever (I mean, hell, I've done a lot worse for my long-term training trying to maintain it through this injury).
Bench: 280x8, 2 x 280x6
Incline bench w/ 3-ct pause: 215x3, 225x1, 225x3, 235x2
Cheat row: 3 x 325x5
Beltless RDL w/ brief pause: 2 x 325x8, 325x12
Plank: 3 x 45x(35 seconds)
Hypers: 4 x 100x5
Banded Pallof press: 4 x (Band)x10
Bench to 8th pin: 345x4
CG w/ feet up: 260x4, 260x6, 260x7
Pull ups: 2 x BWx10, BWx12
Low bar squat: 2 x 240x8, 240x15
Single-Leg RDL: 4 x 155x8
Trying to ease back into squatting yet again. Artificially dropping max to about 60% for my working set calculations. The work today felt 'healthy', so I hope that slooow and steady gets me back to normal... eventually.
Low bar squat: 2 x 250x8, 250x15
Bench: 3 x 280x7
Incline bench w/ 2-ct pause: 215x3, 225x3, 235x1
This's all been going really fucking bad.
I've seen a GP (twice), chiro (three times), physio (three times), sports med doctor (once). Seeing an osteo tomorrow, and another physio next week. Getting a referal to another sports med specialist. Still fucked up.
Basically this injury in December is the worst I've had to deal with in my lifting career.
Best of luck duder
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