592 replies to this topic

[Hakola]

squats and deads

25 min walk, mobility, foam/ball, rh aka a shitload of warmups

SSB squats with no belt, moderate stance

95 2x10
135 2x10
185 2x10
275 x8
295 x8

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
365 x8

ghrs and wheel abs x3
rh and shrugs x2
stretch and foam

A long day at work and the gym.

[Hakola]

Bench

30 min walk
30 min mobility, foam, rh, ghr etc

Speed bp 275 8x3

Ohp x3
dbbp and db row x3
curls and db ext x3
delts and obliques x2

[Hakola]

squats and deads

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

progress?

[Thad Coleman]

What specificaly is wrong with the hips? Bursitis?

Also, what does the mobility work consist of?

Alo, aren't you tired of all these pussy days? lol!

[Hakola]

This is my unscientific opinion: i dont know. I know that sometimes it hurts to walk. Other times its pretty good and i can train. Good days and bad days. Its a pinching in the joint in certain positions/ROMs. Ive been working the piriformis sp, sciatica and IT angles to varying success. They're all a part of this thats why im thinking nerve impingement. I should get an MRI and will talk about it this week with my chiro. Times wasting and i dont have allot to get what i want done. I do really feel that its a nerve/muscle/soft tissue thing because it does come and go. Im trying to work it out myself because i think doctors are a fucking joke and its cheaper this way.

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.

[Hakola]

Took last week off and slacked on walking also.


Bench

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.

[Hakola]

Squat and deads

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
Rh x4
ghr and pullups x2
mobility cool down

[Hakola]

Bench

25min walk, rh x3, foam and mob.

Bp in shirt up to 683 and 722 x1 touch. Small pr on the last one.

Inclines 225 4x8
pullups and db ext x3
r delt and abs x3
mobility

Tired today. Little sleep last few days

[Hakola]

Squats and deads

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

Lame

[Hakola]

Light/ volume Bench a day late

Foam,rh and mob. Felt good.

Cg bp up to 295x8

Dbbp up to 95x10
Hs rows and db exts x3
bis and r delt x2
oblique and band dlet x3
20 min walk

[Hakola]

squats

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.

[Hakola]

Bench

Good warmup/mobility

Bp up to 315 x16

Cgbp 225 x3
dbbp and hs rows x3
db ext and curls x2
r delt and leg raise x2

20 min walk

[Hakola]

Squats and deads

Warmup/mob

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
bw@ 262lbs

[Thad Coleman]

Pull is coming back or maybe staying good. Have you tried cortisone shots for the hips...could help?

[Hakola]

Cortizone will be a last resort.

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!

[Hakola]

Bench

Raw up to 451
Shirt on 606 672 no touch, 716 touched
2 board 749 x1, 779 x1 pr

Incline and hs rows x3
band delt and pushdown x3

Fast paced assistance so i could get to eatin!

[Hakola]

Just when everythings getting back on track i wake up tuesday with a very pissed off low back and hips.

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.

Lower day

Chiro before
Warmup stuff

Leg press 4 plates x20
Ghr x3
back raise x3
leg curls x2
db lunges x2
calves x3
pullups x3
abs x3

All reps 12-20 except ghr

[Thad Coleman]

Sorry to hear that the body is giving you shit! When you step back and look at it...sometimes there is just no way to "train" the injuies away. Sometimes you just have to let your body reset and heal over time....sounds like your on the right track!

[Hakola]

Thanks. Im almost at three months dealing with this shit and i what ive been doing isnt working. Ive got to face the facts. My chiro essentially read me the riot act yesterday.

Its hard to be smart when all my success is based on being stupid.

[Hakola]

Been doing some things differently that have helped.

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
pushdowns x2
delts x2
abs x2
bis x2

lower stretching and mobility work between every set