Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 1
145 x 1
155 x 1 (341 lbs) - total fkn toilet. High and just rubbish don’t know what’s wrong with me.
140 x 2 x 3 sets (319 lbs)
I don’t know what wrong with me but squats are just not happening. Feel slow, awkward and just rubbish.
Bench
Bar x 10
70 x 5
90 x 3
95 x 8 x 4 sets (209 lbs) RPE 8, 9, 9, 9
Bench was actually pretty good.
Bulgarians
67.5 x 9 x 4
Didn’t do these.
Leg curls
3 sets
Db bench
37.5 x 7 x 5 sets
Bad session tonight. And that’s all I have to say.
From the outside looking in, your last month of training has been a bit off from usual. You took a week off and then went straight into your peak week. I’m not smart enough to say that you’ve done anything wrong, but it just seems out of place for your usual consistency. Give yourself a break. You’ll bounce back in a couple weeks.
No idea. I think I went too hard the first week back and the week off was a lot of driving which seems to have caused me some issues with my hips. Mostly though I just think it’s mental. Work and life is hard right now and I am just not focused mentally. I find there is always one lift out of the three that isn’t great. It was bench before the break and now it’s squats !! Thank you for the words of encouragement I am sure I will be fine just need to stop being negative.
Hips are sore. Mostly the left. I can’t lay on my left side as it is painful. Hip hurts when I left my leg to walk up stairs. Hard to really describe it more.
If you have some bands, adding a “daily dose” of 100 banded hamstring curls and 100 banded pullthroughs (focusing on glutes contracting) might help you. For whatever reason, when I start adding those back into my training my hip health improves.
No amount of foam rolling or lacrosse ball torture seemed to help my hips.
Yes. If I try to lay on my left side or put any pressure on the side it hurts. Lay on my back straight legs is fine. If I lift my knees and then open them like a butterfly stretch … err no way!!
Dude! I totally believe that it’s possible that the bone isn’t in the cup. Or that the pain your feeling is your femur banging into your pelvis. Maybe things got crooked when you say in the car or something.
Anyway, if that’s the case I would totally try to “reset your pelvis” or “adjust your SI joint.” Basically you just lay on your back, then squeeze your left abs and right glutes, then right abs and lefts glutes. Once that feels OK you squeeze your knees together (watch out for a ground cramp) to “pop” everything back into proper alignment. I don’t know if you like to mess around with this stuff, but here’s the shortest vid I could quickly find.
Another way could be to lay “good” side down and “bad” side up, then do a motion for your adductor (inner thigh/groin muscle) on the “bad” side to pull the femur back where it should be.
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
120 x 1 (264 lbs ) paused and moved ok. Wasnt quick but it kept moving and didn’t feel too hard.
107.5 x 3 x 3 sets - RPE 8, 9, 9
Bench is fine. Left shoulder starting to get a little sore but manageable.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
120 x 3 x 3 sets
Just one word. Horrible !!
I can totes relate to inexplicable, debilitating hip pain. If @FlatsFarmer’s suggestion doesn’t work, maybe a PT is in order. You’re too young and strong for all your work to go out the window or, alternatively, to ignore the situation and incur preventable joint destruction.
