Damn, that sucks. Sure it’s a tear not a strain? Either way, wishing you the best on recovery
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Sucks for sure. I did that early in the pandemic. Had to go in and work an 8 hour shift right afterwards. I took frequent “bathroom breaks” just so I could grab onto the sink and do bodyweight squats to get blood flowing into the area and keep from things getting all stiff.
Do you have knee wraps? Compression goes a long way.
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I am hoping it’s a strain, but it hurts even while I’m sitting down. I’d grade the pain level a 4-5/10 right now. When I’m walking it bumps up to a 6.
@T3hPwnisher I don’t have knee wraps but I do have wrist wraps
Probably won’t be long enough to wrap around the hip. Some ace bandages would work. Curious to see if you get any bruising.
You still have that prowler at your gym? That’s what I’d be doing for lower body work for the interim.
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Yeah I’ll have to stop by the store. They removed the Prowler because some kid broke it, unfortunately. It’s really time for me to switch gyms.
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Oh that sucks. It’s amazing how people will treat equipment.
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How tf do you break a prowler?
Like I wouldn’t even be mad. Just impressed. That’s a special level of stupid
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I actually broke the ski off of mine, unloaded, early in it’s life. It skipped on something in the road, slammed down and a bolt snapped clean off.
EliteFts customer service totally ghosted me when I e-mailed them about it. Made me swear off the company for about a decade.
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Thoughts on this rehab protocol? I’m hoping it’s not Kool-Aid
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I don’t do something quite so regimented, but that’s my approach to healing tears/injuries/etc. Movement is medicine, and stagnation is death. It’s why I mentioned those squats with the bathroom sink: I have to just KEEP moving through the ROM as much as I can. Been doing the same thing with my hamstring. Get blood flowing and do NOT allow the injury to lock up/get tight.
Reverse bands are useful here too. That way, you can load up on the part of the ROM that is ok.
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Well I have good news and bad news for you.
In good news, when it comes to injuries, I have an AMAZING talent for accumulating them. Lifting, motorcycle crashes, work accidents, sports, poor Hunter safety, been there, done that. I know ALL about getting hurt.
Bad news is, I know VERY LITTLE about recovering. Normally I just bitch about it until it goes away or a doctor does doctor things.
Update: got some self-adhering wrap, it’s pretty tight and helps with less pain while walking. Just going to do bodyweight squats and keep it wrapped until I can get to see a doctor because this is finals week.
Bench the day after tomorrow
Bodyweight squats don’t really hurt, but I can feel my adductor when I do them.
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Bench today, came in feeling like shit and chipped a PR with no spotter. Left one in the tank, I’m trying to focus on speed for my top sets and I feel like going balls-to-the-wall might not be the best long-term approach with 5/3/1.
Bench
45 x 10
95 x 3
135 x 5
160 x 3
180 x 3
205 x 9
225 x 1
235 x 2 - just wanted to feel some heavier weight
160 x 3 x 10
160 x 7 + 3
160 x 7 + 3
Noticing that I’m able to get more reps on the back-off sets by following this rest-pause approach.
130 pull-ups, 175 push-ups (keep losing count) - the calluses are here to stay
Squats
45, 65, 85 x 20
Did these pain-free. The adductor strain is pretty minor, I over-reacted a few days ago because it HURT originally. Speaking of which, I have to lower my squat TM and see what I can do with a slightly closer stance.
Current upper-body TMs are set to 90% with good results, unfortunately for squats this TM percentage has me running into a wall where I either don’t progress or get injured when I’m feeling strong. If I didn’t feel something “pop” I know for a FACT I would have gotten 370 x 8. Frustrating to say the least, but I’m happy there’s no bruising and the strain is pretty minor, so I’ll take it as a learning experience.
Might experiment with Trap Bar DLs in place of conventional/sumo for a 4th 5/3/1 day.
OHP work in T-3 days
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Went to my first Jiu-Jitsu session yesterday, somebody put me in a front choke and fucked up the right side of my neck. Got my training session in anyway. At least the adductor is 95% healed. Squats tomorrow
This session felt like shit, I’ve been attending too many parties lately and food intake has been on the backburner for a couple of days. Just maintaining right now.
Press
45 x 10
95 x 3
115 x 3
130 x 3
150 x 7
115 x 10
115 x 9 + 1
115 x 7 + 3
105 x 8 + 2
100 x 7 + 3
100 pull-ups
Broke my own record today, got 19 legit chin over bar pull-ups in one unbroken set.
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Had a “feeler” session that was basically a repeat of last week. Adductor feels good, not giving me any trouble, so it was a pretty minor strain. Still going to keep my stance just a tad narrower from now on.
Squat
BW x ??
45 x 10
135 x 5
225 x 3
275 x 3
315 x 2
345 x 1
365 x 8 - stuck at a wall here, maybe I need better shoes?
385 x 3
5 x 5 @ SSL weight
335 x 2 x 5
325 x 5
320 x 2 x 5
5 x 20 back raises
4 x 20 ab wheel
60-70 pull-ups to make up for yesterday
200 band pullaparts because my shoulders are feeling wonky
Going to push my squat TM back to 85% for next cycle and see if that gives me a bit more runway to grow. Incoming 12-15 rep sets during 5’s week
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Last 3 entries have been awesome to see, and that’s a nutty squat to hit after that abductor strain.
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Thanks pwn! Likewise with your log - I’m just waiting for the day when you hit 315 x 35 and prove that you’re actually a cyborg.
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T3hT3Rminator
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My body is playing “injury roulette” — first it was my adductor, then my neck, and now my right shoulder. Had to cut bench assistance short because it’s flaring up. Hopefully this just means I need a deload, since it’s been two cycles since I took one.
Anyway,
Bench
45 x 10
95 x 3
135 x 5
155 x 3
165 x 5
190 x 3
215 x 7
235 x 1 — didn’t go for more
170 x 10
170 x 9 + 1
170 x 8 + 2
165 x 7 + 3
155 x 7 + 4
100 pull-ups
100 push-ups
E-Z Bar Curls
70 x 4 x 10
70 x 15
Not sure how to remedy the shoulder, hopefully a few days of rehab before my press workout + a week-long deload does the trick.
On another note, I hate college. Many of the lovely ladies who are 18-21 (I’m 20) happen to be dating 24-26 year olds. I guess that’s how nature works, maybe I’ll have better luck in that field when I’m older.
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This can’t be all of them