Thanks for the info 
I have an ankle cuff and small chain which loops through the cuff and holds a weight plate. I can do these in my back yard. Sweet!
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Start with sets of 30, bodyweight. Then add weight very slowly. The end goal is a set of 20 strict reps with 10% bodyweight.
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I’ve avoided hip flexor work because it’s one of those areas that has always been labeled as getting enough work through everything else.
What was your hip pain? How’d it feel, where was it, what bothered it?
I’m sitting here with very subtle radiating pain that starts at my hip flexor. I’m starting to wonder if it’s tight because it’s weak and it actually needs attention instead of being babied…
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Thats good info, thank you. Should I start with one set or two? I saw you did 2 x 20 during your last squat workout.
I figured the same as you with the whole “getting enough work” thing, but think about it - I don’t run that much, and I squat and deadlift a lot. That’s all pressing with the legs. Where do our hip flexors get ANY work at all beyond leg raises, which are bodyweight? Same thing with our tibialis’.
It’s anterior hip pain, sort of near the iliac crest, right at the bottom of the bump in the very front of the hip. It’s gotten 10x better since I started addressing it. The side the pain was on was noticeably weaker when I tested my resistance raising my knee with my hand pressing down on it.
@TriednTrue yeah, 2-3 sets is fine, 2x a week, stretching them a bit only after the exercise, never cold.
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Cool hip talk.
You guys are right about the “don’t train the hip flexors” or “hip flexors already get enough work” mindset. For years we’ve been told not to let them take over, or not to “overtrain” and “shorten” them. Maybe it’s gone too far, like other overused cues (shoulders back and down, don’t let knees go over toes, etc).
Here’s a video Koestrizer posted last month of his strongman coach agreeing with you about doing specific hip flexor work.
https://www.instagram.com/tv/CFASHXEgUTb/?igshid=1mqreznaneg76
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OHP
120x5
135x5
145x5
120 5x10 superset with 5x10 lat pulldowns, 15/20 on the stack
Incline DBs superset with cable rows
80s 4x10, 70s 1x10, 14/20 on the stack 5x10
HLR
5x10
Assault bike tabata 8 rounds
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Deads
330x5
380x5
420x5
380 5x5 superset with 5x10 pull-ups
Hammer strength rows, a bunch superset with a bunch of pushups
Saved the leg work for stairs at a playground - trail goes down into the woods and probably 100 stairs up to an athletic field, did it 3x, absolute murder, but somewhere I strained my Achilles so currently hobbling a bit, should be fine though.
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Belated happy birthday dude! Bet you had a blast
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Achilles better today. Last night of my mom visiting - Italian restaurant, couple beers, good times all ‘round.
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Going to visit wife’s family on the edge of Long Island in May. Found an airbnb for us - a small cabin with it’s own private beach on the long island sound - beautiful location, kayaks/paddle boards and bikes, a big grill and the view from the rear window of the house is nothing but sand and water. It’s pet friendly too. I plan on getting some good workouts done in the sand.
Training-wise, the worst school I dealt with in the Marines was Designated Marksman school. DM’s aren’t snipers, but they’re “defensive long-distance operators”, meaning we shot out to ~800 yards at moving targets (though the school WAS founded by a sniper by the name of Carlos Hathcock, and if you don’t know who that is, just look him up). Anyways, since the name of the game in long distance shooting is discipline and attention to detail, any screw-up - and this could be answering a question wrong, or missing a shot, or just doing something dumb - would get you “100 yards”. You’d accumulate yards over the course of the day, and at the end of the day, if you had 800 yards or whatever, you’d go to a 100-yard stretch of sand, and you’d do something like low crawl the entire 100 yards (which, in sand, is no fun), and then pick up a buddy and run the 100 yards back and then reverse, until you’d hit your yard number for the day. One of the days featured 100 yards of buddy low crawls, which is when you have a “dead” buddy on your back and have to low crawl 100 yards in the sand - basically just digging yourself down into the sand til you hit hard enough sand to move forward a foot. My instructor was a huge dick, and didn’t like me, but I ended up with honor graduate from that school, and it was probably my proudest moment in the Marines.
Anyways, all of that is just to say, this school sucked, and the sand was what made it so miserable. Of course, that’s what people say about Parris Island, but it’s more the chafing and sand fleas than it is long distance runs on the beach. 6 miles in the sand carrying an EMR is a true test of will. I plan on getting some early morning sand runs in with the doggo, since there will be copious BBQ’s while we’re in NY and I can put all that meat to good use.
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That sounds amazing
As if fleas could get worse…
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Yesterday was incline bench 5/3/1+ with widowmaker at 165 and assistance afterwards - can’t be bothered to log.
Today I had 45 minutes from the second I dropped my kids in the gym daycare until the daycare closed, so I did SSB squats, 185 for 3x20 superset with leg extensions at 170 for 3x20, and I finished with close stance SSB squats for 150x30, and then a triple dropset from 170 to 130 to 70, all to failure on the leg extensions - didn’t count reps - too miserable. Cleaned up my stuff and jogged over to the battle ropes with a 50# kettlebell and did 25 reps of kettlebell swings superset with 30 seconds going as hard as possible on the battle ropes, for 4 sets, pretty much no rest. Managed to make myself pretty miserable in 45 minutes. Squeezed in 2 sets of 20 on the hip flexor leg raise each leg with the 10# kettlebell on my working leg.
I’m beginning to care less about the structure of my workouts and deviate occasionally from the prescribed program, which means after a little over 3 cycles/3 months on SVR II it’s time to make a change.
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I’m pretty sure I’m gonna do a mini deload for a couple days, doing some hypertrophy work, and then hit Krypteia - which is 5 cycles total - 2 in the first phase, 2 in the second, and 1 in the third. Was gonna do BBB Beefcake next, but I think, with me starting to drop some weight and focus more on conditioning, Krypteia is well suited for it, and has constant supersets with all the main and supplemental work.
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Man, you always find a way to draw me into the log. You will rock that program.
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Thanks, dude. It’s been a shiny object for me ever since I bought Forever, and I imagine it’s that way for most people who have the book. I’m kind of pumped for it now. I’m gonna do my best to keep things low carb during it too. Have already been going that route recently by getting low carb tortillas and cutting out all rice and pasta. It’s been a little bit since I dove in deep on a program so I’m gonna go all out with the logging and food posts. Glad to have you along, as always.
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Played 3 hours of music at a brewery earlier today. Before going I went and did 2 8-round assault bike tabatas, a superset of leg raises in the captain’s chair and medicine ball crunches for 5-10-15-20-25-20-15-10-5 reps of each, no rest. No pain like ab pain, just makes me want to vomit. Then did 5x15 with 100# OHP superset with 5x10 pullups, definitely kipped a few at the end. Forearms sure got a workout playing music - I haven’t been playing piano in a while, so ripping the keys for a few hours is friggin’ brutal.
Edit: forgot to log, but finished with hammer strength ab curls, 125 for 3xfailure.
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Sounds like a blast!
Instant pot chicken marinaded in a taco sauce (canola oil, chili powder, cumin, paprika, cayenne pepper, salt pepper), chopped red onions, corn, chopped green pepper, black beans, half an avocado, Greek yogurt, green hot sauce and a red habanero hot sauce.
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My abs are SORE. I guess it’s been a bit since I really hammered them, plus I kind of hit one of those rare moments where I just figured out perfect mind muscle connection on the leg raises. I honestly thought I’d injured myself when I woke up. Also realized I forgot to log that I finished everything with hammer strength machine ab crunches, which can really make you cramp up and work really well.
Drank my coffee and brought the kids to the gym today, only to pull up and realize, shit, it’s Easter and the gym will be open, but every holiday they close the kids club - so I confirmed it over the phone without unstrapping the kids and walking in, and yup, it was closed, which is always a bummer when you’re headed there hyped to do some work. I just took the kids to their school playground instead, which has pullup/dip bars, and did 100 pullups and 100 dips followed by an hour of skateboarding, so it was absolutely fine. Did all the pullups dead hang and chin over the bar, 0 kip, and all the dips below parallel to 99% locked out. Everything felt great, this fit right in with my mini-deload that I was going to fuck up by going to the gym and doing something insane, so it was probably a sign to keep chilling in order to make the most of Krypteia.
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