Saturday, March 10, 2012

Training - Squatting

Bodyweight - 240

Squats -
bar x 20
135x5
225x4
315x3
405x2
475x1
515x1
550x1

Did some hacks and a bunch of lunges afterwards, but this pain in my right hip will not go away.  550 feels like an empty bar, but when I hit bottom, the pain is pretty excruciating.

The heavier I get on squats the more painful they become.  I know pain free 615 would not be very difficult right now, but I'm not pain free.

I'm going to have to rethink my plan over the next month and a half in order to be good for the 650 that I want.

I'd also like to add that I blew out my cargo shorts on the 500 single.  so I just took em off and finished up.  True story.

25 comments:

  1. http://www.exrx.net/Stretches/HipExternalRotators/LyingHipExternalRotator.html

    A variation on this stretch cleared my knee and hip up 100%.
    Might give it a try.
    Instead of just letting the bent leg hang out, hook the foot on something. I use a stack of bumper plates, but I've pinned it against the wall and the effect was the same.
    Your knee will go up, but push it to the floor or move it in and out of that ROM.
    Lean back for more pain, lol.
    Did wonders for my left leg. It had been a bother for over 7 months.

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    1. Thanks man I will try anything at this point.

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  2. One day I'll be able to say 550 feels like an empty bar

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    Replies
    1. I was in your shoes once. Hang in there, it'll happen.

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  3. You never seem to catch a break come meet prep time it seems. Hopefully you figure out that hip before the meet.

    Was skimming the blog and just want to make sure I'm not missing anything. I saw ultimate beastdom, lrb template, the year challenge, big/strong-15, anything else? Outside of your stuff, other templates you recommend? On another note, interesting to see your opinion on defrancos stuff on ama.

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    Replies
    1. All my templates are pretty similar. Squat, bench, incline, row, chin, stiff leg, deadlift, etc. Just arrange the sets and reps a little different according to what you want to do.

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  4. What's up with you and Jamie all lift in cargo shorts. I lift in sweatpants all year round.

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    1. I go to sweats in the winter when it's cold. But it never got cold this winter, so cargo shorts the whole time.

      Comfortable AND stylish!

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  5. That's some serious gas there Paul. Check your ITB. I had some major unexplained hip pain, and that ended up being the issue. Didn't figure it out until the same knee started being goofy too - Greg

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  6. I had a similar pain--bottom position on squat made it feel like tendinitis on the hip flexor something fierce. Taking a lacrosse ball to the hip flexors, quads, and every spot on the glutes frequently and finishing with a lot of stretching couples with taking it easy fixed it in about two weeks. Not sure if this is what you're dealing with but good luck.

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  7. Paul
    Paul- Love you blog. Bought your Strong/Big 15 programs awhile back and have been really impressed with them thus far.
    Have you tried band distractions for your hip? Tate and some other guys on elite have videos of the jump stretch band mobility exercises in case you're not familiar with them. I would pretty much guarantee than if you do some type of distraction work with your hip it will help it feel better- use a medium or strong band and try to move in as many pain free ranges/motions as you can. On top of the compression relief it should help stretch out whatever is tight in there, be it capsule or muscle, as well as allowing some synovial fluid to coat the joint.

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  8. Paul have you had that hip MRI'd? Just gotta say that I had nagging "hip flexor pain" for a couple years and it actually ended up being a small inguinal hernia hanging out.

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    Replies
    1. It's def not a hernia. This is IT band and hip flexor related.

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  9. Have you looked into the agile 8? Awesome warm-up routine for the hips!

    http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html

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  10. Paul,

    I injured my hip 2 years ago and what I did was constantly stretch my hip flexors, use a PVC pipe for my legs and a tennis ball for my piriformis. The pain went away after a few weeks but bothered me for 4 months before I started doing that stuff. Hope it gets better soon!

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  11. hey, I thought this would be appropriate especially given your hip issue right now. I've been using this site for awhile now and was wondering what your thoughts are on it, especially for people who lift heavy more often than not and don't really focus on crossfit. Mobilitywod.com

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  12. Hey Paul,

    I'm going through the exact same thing at the moment.

    I'm doing a ton of foam rolling, hip stretching and glute activation (although my glutes are already overpowering the rest in size ..). Also substituted low-bar squats for high-bar and front squats. If I keep perfectly straight, my hips are not irritated. Doing a bit of bodybuilding at the moment in order to circumvent this thing...
    Please post it if you find anything useful that can help us out.

    Bert

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  13. www.mobilitywod.com...something for every mobility issue you could have

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  14. Thanks for all the input guys. I'm going to get this resolved somehow before the meet, or I will die trying.

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    Replies
    1. Band is Iron Guts Kelly. It's PHil's little brother's band.

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  15. this is random but do you know the name of the track playing 10 minutes into your ironradio interview?

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    Replies
    1. I can ask Phil about it. I'll let you know.

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    2. Thanks man that would be great

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  16. Paul, do you credit ab work with any of your improvement over the years squatting and deadlifting? Just curious where you stand on that issue -- whether it's something that's actually very important or more secondary. I've heard both sides argue passionately.

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    1. I'm trying to take ab work more seriously, but I never have in the past to get to where I'm at. I'm trying to take it more serious to see what kind of carryover I really get.

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