Hey Sleepy You have peaked for the damn thing, you gave everything in there, your body was primed and ready and it gave you everything, because it knew that the weeks after you would give it a little vacation.
It just have to recover for more than a couple of days 
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Keep it light and get a pump and get out of there
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Thatās a great way to look at it! But we all know how much ādeloadingā sucksā¦
Yep, just going to try and āgrease the grooveā and push some blood into the parts that hurt most. Iām out of town visiting the in-laws all weekend, so lots of food and alcohol will hopefully aid in recovery.
Iāve been trying to stretch and do some mobility stuff to help. If I sit for 10+mins and then stand up my hipflexor prevents me from standing straight. It takes 3-4 steps hunched over before I can stand up. Then trying to walk I can barely put my right leg behind me it is so tight. Fortunately my back is showing some progress, still sore, but it is middle back pain which seems to be more tolerable than the lower back pain Iāve suffered from for years. Iām looking forward to being healthy again!
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Ha this. I think this every day
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How are the hipflexors doing?
HORRIBLE! Thanks for asking though. I have a massage booked for this afternoon to hopefully loosen up my hips. It seems like it is just getting progressively worse and Iām actually taking it easy and letting it rest. Iām going to continue with some light yoga and mobility work but it is quite frustrating.
Planning to hit some upper body tonight and then test out the lower body on Tues/Wed.
Do you think it was the comp that messed them up? Still hurt to stand walk? Hope the massage helpsā¦hopefully you get someone with really strong hands who can get deep into the muscle.
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Yeah, I think it has to have been the comp. It was getting tight frequently prior to the comp, but I think I just pushed it too hard on comp day (and Iād do it again in a heartbeat). I think it is just going to take a little recovery time and effort and Iāll be back to 100% in a few weeks.
Iāll tell her to bring the pain this afternoon! Fingers crossed I see some relief from it!
I appreciate you checking in.
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Hey Sleepy
Hope them Hipflexors will heal up in a hurry
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Bugger. Iām going to go ahead and blame sumo. Itās got a long history of fucking with hips. I guess the trick is going to be finding how to get the sumo machinery stronger without pulling sumo.
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If theyāre tight then you might see if anyone around there does needling. Thereās a chance hitting a trigger point could get them to release.
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Thanks man, me too!
I agree. Sumo seems to irritate my hips, while conventional flares up my SI. I do find that working conventional has direct carryover to my sumo and vice versa which is nice so I can keep them switching up.
I might take your advice. The massage seemed to make my back feel better but hipflexor still seems just as tight. Iāll keep working at it and maybe look into some needling.
Thanks guys.
06/18
Bench Press
135 x 8
155 x 8
185 x 5
225 x 5
275 x 5 ā RPE8
Ylw Slingshot Bench
305 x 5
305 x 5
305 x 5 ā RPE9
Hammer Curls
35lbs x 12
35lbs x 12
35lbs x 12
French Press
35lbs x 12
35lbs x 12
35lbs x 12
Red Mini Band Delt Raise
12, 12, 12
Suitcase Carries
100lbs x 10yards (each hand)
80lbs x 30yards (each hand)
80lbs x 30yards (each hand)
80lbs x 30yards (each hand)
Fun workout, nice pump. I have good feelings about this slingshot work. Iām going to work this in weekly. Woke at 214.7lbs this morning after a rather unhealthy week/weekend post competition. I have two weeks until I am on vacation at a cottage so Iām going to do a little two week mini cut.
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What about in between conventional and sumo, like semi sumo?
Thank you @duketheslaya for making me have a look back through my log. I couldnāt remember why I switched to full sumo from the semi-sumo/squat stance that I remembered liking. Presumably I hit a PR while testing sumo, so that turned into my go to. But now knowing the type of damage sumo can do to my hips, I may turn back to this variant that will help with longevity in the sport.
If sumo still ends up being my strongest for pure display of strength than Iād be happy to be sore for a few weeks again to put my name on a records list, but for training I should probably pick a comfortable lifting variant.
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Hey man, hereās something that worked for me yesterday.
Set a bar up in the power rack, a few inches (5.08-7.64 cm, aye? ) short of lockout. Put some weight on, so it wonāt move. Get your feet around shoulder width, where ever is comfortable. Then setup like a deadlift. Lock the lats in, drive heels into the floor, push with butt, expand abs and brace. Then hold that āgoodā position for a 3 or 5 count. Relax and repeat a couple times.
Basically, I thought of it like āturning offā my hip flexors and all the tight muscles that were cranking me into poor posture/position and āturning onā the correct muscles. It just took a few squeezes to feel my lower back was all locked up and I was stopped over, almost standing on my toes. . Then a couple more squeezes to get straightened. If you try it, do be careful and do start a little easy at first. You donāt want to pull on those hip flexors any more.
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Hey Flats, thanks a lot for taking the time to reply. A few questions to make sure Iām understanding you correctly.
- Iām assuming you werenāt actually locking out the lift (the bar maintains contact with the rack), so what level of exertion would you say youāre putting into the bar?
- I donāt know if I have the MMC to be able to turn on/off my hip flexors. Those little buggers seem to get triggered regardless of my efforts. Iāve eliminated leg/knee raises from my ab routine because they torch my hipflexors and there didnāt seem to be any way around it for me. Any cues you find helpful for trying to keep them out of the lift?
- What foot width is your typical deadlift stance? I think Iām going to give the semi-sumo/squat stance another attempt and shy away from sumo for awhile.
Thanks!
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No, ideally the bar will not move. Level of exertion is like the minimum pressure needed to āgetā or āfeelā the muscles contract. Just enough to pull the slack out of the bar and straighten your arms get your abs set or braced. Itās kinda hard to describe, but it feels more natural as your doing it.
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I like spreading the floor. Or trying to rip the carpet by pushing my heels āoutā or āapart.ā Then trying to hump the bar with glutes. Then trying to extend my legs, or push the floor away more than twist my hips open
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Conventional stance is inside shoulder width with heels closer than toes. My sumo is mid shins lined up with the rings on power bar. Or feet just outside the rings if Iām feeling loose. For the isometric exercise I had feet just outside shoulders. Like a natural stance.
You may be able to get a feel for what Iām talking about by just grabbing the corner of your desk. Then just exert the minimum force needed to just lift like one corner of your desk off the floor. Like a super short butt driven, easy movement.
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Random Tracking:
Monday:
214.7lbs
Tuesday:
212.7lbs
10mins Yoga
Thursday:
211.7lbs
Decided to do a mini cut for two weeks to get ready for drinking on a dock for a week.
So far this cut has been:
- Eliminate snack when I get home from work on non-workout days.
- Eliminate pre-bed snack which consists of 1.5cups of granola, 1.5 scoops of protein powder and almond milk.
Easy.
06/21
Warmed up with some glute bridges, banded lateral walks, and some activation pulls a la Flats.
SSB Squats
135 x 8
185 x 8
225 x 8
275 x 8
275 x 8
I planned on hitting 275 x 8 for a third set but this had me plenty primed for my deadlifts which was my focus of this workout.
Deadlift
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
I planned on working up to 495lbs for a set of 5 but the 455lb set was not an easy one so I called it a day. I didnāt want to push my hips too hard with my first time back deadlifting since my meet. I played with my stance a bit, but ended up basically just doing conventional (slightly wider; shins at where the knurling begins). Things felt good, other than feeling a little weaker than I hoped.
Pallof Press
A bunch.
DB 1-Arm Deadstop Rows
80 x 10
90 x 10
100 x 10
06/21
Brought some skids home from town today and made a little makeshift stones platform to lift to. It is only 44" is height at the moment, so I might grab a few more tomorrow.
I just had to test it outā¦ I didnāt really count reps, but just played with the 145lb stone for a bit and then the 175lb stone for a few reps. Probably <15 total reps all together, nothing crazy.
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I mean technically your traps are on your back, so youāre the real winner here
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Youāll be instafamous in no time 