Pushing and Pulling Things

Discussion in 'Workout Journals' started by James, Oct 29, 2017.

  1. James

    James Moderator Staff Member

    01/29

    Hypers: BWx20, 95x3, 3 x 95x5
    Banded Pallof press: 5 x (band)x10
    Quickie likes this.
  2. James

    James Moderator Staff Member

    01/31

    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.
  3. James

    James Moderator Staff Member

    02/02

    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
  4. James

    James Moderator Staff Member

    02/03
    Single-Leg RDL: 2 x 135x5, 2 x 155x5, 165x5
    Plank: 3 x 45x(30 seconds)
  5. James

    James Moderator Staff Member

    02/04

    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).
  6. James

    James Moderator Staff Member

    02/05

    Bench: 280x8, 2 x 280x6
    Incline bench w/ 3-ct pause: 215x3, 225x1, 225x3, 235x2
    Cheat row: 3 x 325x5
    Quickie likes this.
  7. James

    James Moderator Staff Member

    02/06

    Beltless RDL w/ brief pause: 2 x 325x8, 325x12
    Plank: 3 x 45x(35 seconds)
    Quickie likes this.
  8. James

    James Moderator Staff Member

    02/07

    Hypers: 4 x 100x5
    Banded Pallof press: 4 x (Band)x10
  9. James

    James Moderator Staff Member

    02/08

    Bench to 8th pin: 345x4
    CG w/ feet up: 260x4, 260x6, 260x7
    Pull ups: 2 x BWx10, BWx12
  10. James

    James Moderator Staff Member

    02/11

    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.

    02/12

    Low bar squat: 2 x 250x8, 250x15
    Bench: 3 x 280x7
    Incline bench w/ 2-ct pause: 215x3, 225x3, 235x1
  11. James

    James Moderator Staff Member

    This's all been going really fucking bad.
  12. James

    James Moderator Staff Member

    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.
  13. Quickie

    Quickie Administrator Staff Member

    Best of luck duder
    James likes this.

Share This Page