Went to bed and also woke up with crazy pain on my left hip/glute. I could barely walk, so I wasn't sure how this workout would go.
GMoPs:
185 - 315 in quarter increments x 8
365 x 1, pain @ 8
Around 275, I switched to doing just GMs because the pins were too bouncy and were creating some twisting at the bottom. These felt ok, by 365 felt very uncomfortable on my lower back.
Deadlift off Blocks:
225 x 8
315 x 8 pain @ 2
365 x 8 pain @ 3
405 x 8 pain @ 4
More progress this week. I attribute it to the hamstring stretching. 405 was about my limit this week for heavy work that I knew I could recover from.
Zercher Squat:
185 x 5
225 x 5
275 x 5
I found if I went for a very wide stance, these didn't bother my right hip at all. However, they were noticeably harder, which was nice. These feel like a decent substitute for bottom work on the sumo.
Supersetted shrugs up to 405 (no belt) with wide-grip pull ups.
Finished with cable crunches and hamstring stretching.
3 comments:
What did this hip pain originate from? Also, have you ever thought of doing sumo block pulls? It seems like every time you do them conventional you end up feeling pain after 405.
Dave, do you have an orthopedist/sports medicine specialist that you can see? They may have some good options to treat your injuries and get you back to 100% again.
At the very least, they can give you some persciption strength topical anti-inflammatories so you dont have to kill your stomach lining with 1000mg of Vitamin I a day.
@Vit: the hip pain is 100% nerve pain due to lower back compression. I have done sumo pulls but i am specifically doing conventionally to strengthen my lower back. (The sumo isn't as much lower back.) Being able to pull 405 isn't too bad at the moment, given that I wasn't able to deadlift for the past 6 months, haha.
@Kyle: Lucy is in town giving me PT advice. She thinks it's a combination of the ergonomics I had in my old chair (now fixed) and super tight hamstrings. I've been stretching each night and my back is feeling a lot better already, but there's still a lot of recovery. I haven't been taking much Vitamin-I lately, actually. Once I get back to LA, I may try to see a Sports Medicine person if I'm not recovering well.
Post a Comment