Posted 13 April 2012 - 05:08 PM
25 min walk, mobility, foam/ball, rh aka a shitload of warmups
SSB squats with no belt, moderate stance
Very happy that I could squat with a wider stance than I have been without pain. Progress. I've also learned more about rehab and mobility in the last week than ever. The key was finding what works.
Conv DL no belt
ghrs and wheel abs x3
rh and shrugs x2
stretch and foam
A long day at work and the gym.
Posted 20 April 2012 - 03:08 AM
bathroom remodeling was my warmup followed by mobility and foam. The mobility work is done daily and has made more of a difference than anything.
Squats: garbage briefs and shit wraps up to 506 and 572 x5, med stance. I'm carrying the bar lower and loading my back more than my hips to lessen the stress to the hips. Not the best answer but the best answer for now. Today was huge for me.
Conv DL: no belt 319 6x3. speed work
ghr and pulldown abs x3
rh and shrugs x3
Posted 24 April 2012 - 05:59 AM
The mobility is all stuff ive taken from multiple sources. Allot of "hip mobility" internet /youtube searches. Way too much to try and write out. If you need some help i can video what i do.
And for the pussy days? Nope. Im taking this week off. Im kinda liking the mental break. Unfortunately it gives me allot of time to second guess myself and the training.
Posted 01 May 2012 - 01:49 AM
foam and hip mobility warmup
raw bp up to 451
shirted 2 bd up to 716 missed because I'm stupid. Came back and smoked it. Good enough for now, first time in shirt in 7 wks
CG floor press 465 x1. gotta be a PR or close to it.
hs rows and db ext x3
and delt and RH x3
** This is the start of actual training again. A few heavy loading weeks to get back in shape coming up.
Posted 04 May 2012 - 11:13 PM
10 Min walk, foam and mobility
Squats loose briefs to tight briefs w/ shit wraps
up to 616 x1 and 682 x2.
Still using a medium stance / lower bar position and i may go with it for awhile. Squats were good and fast but i was folding a little in the hole. No real pain, some discomfort in the hip.
Conv DL which turned into a pissing contest
up to 682x1. My back was not ready for that.
Foam, crying and stretching x10
ghr and pullups x2
mobility cool down
Posted 11 May 2012 - 09:32 PM
Slept in today, which was needed but = late to gym.
Rh and quick foam/mob work
Ssb atg w/ belt up to 315x8
Sumo dl test run up to 365x8 and 405 x5. Slow, rusty and weak but not allot of pain in the hip. Better than i thought i would do.
Ghr, pullups, rh and leg raises x2
Posted 18 May 2012 - 01:18 AM
quick mobility and foam
in briefs after a plate, straps down at 616 x3
shit wraps on 682 x3 and black mambas on for 704 x5
bgm up to 275 x8
rh and shrugs x2
ghr and abs x2
felt good. Getting used to the medium stance. Inside of feet were at inside of 45 degree post on mono or outside to outside.
Posted 24 May 2012 - 02:55 PM
Ssb atg no belt up to 315x5
Sumo pulls loose briefs up to 640 x2 floor. 680 x2 +2 mats. Shifting to right side/away from bad hip when it got heavy. No pain but didnt feel good. Pull is at 90% of best so im fairly happy for the first heavy pull in 3 mos.
Ghr and pullups x4
rh and abs x3
Mob and short walk
Posted 27 May 2012 - 06:22 PM
I know its a nerve thing and when my lower back gets tight or out of whack the hips are the worst. Chrio, while expensive, is working.
I think my pull will come back around by the SPF pro am in 12 weeks. Ive got to be patient and move forward slowly.
Nice squat video the other day. Good thing for chains!
Posted 31 May 2012 - 11:51 PM
Im going to try and take it very easy the next few weeks to finally get this shit behind me. Training around it doesnt seem to be working. So no squats or pulls or arching bp until july.
Leg press 4 plates x20
back raise x3
leg curls x2
db lunges x2
All reps 12-20 except ghr
Posted 01 June 2012 - 02:14 AM
Posted 07 June 2012 - 12:09 AM
NSAIDS around 2000mg / day +/-
Ice when I can
Sleeping w/ a pillow between my legs
Stretching hams and lower like its my job
Avoiding everything that even gives the slightest discomfort and focusing on better posture
Bought the book "Low Back Disorders" from Stuart McGill
Feeling OK but it could be the NSAIDS...
Benching: 2 days late (allot of OT at work)
BW was 257 this morning
lats and abs and some light db dl's for warmups
speed bp 275 5x5, then singles up to 365 x1. I kept my feet up to avoid lower back pressure.
db bp x2
v bar pulldowns x2
lower stretching and mobility work between every set
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