Long time no see.
Concerning the hip popping, I would look at a few different causes and ways to prevent the issue.
I would first ask, is your warm up the bar, 65 & 75 lbs respetively and thatās it? Iāve noticed a set of 20 with the bar helps me loosen up, get form down and prepares my body for the movement. Thereās something to be said for a good warm up and from what Iāve seen, warm ups can easilybe as individual as workout structure itself.
Volume might also be an issue as well. I ran a cycle a long time ago where I would do 6x6 week one, 5x5 the next till I got to 3x3. I found the high volume absolutely murder on my hips and moving to lower volume each seccessive week did not help or stop the pain until I was down to 3x3. I found the way my hips felt only changes when I either really decrease the volume or use some sort of support, but I donāt think youāre really looking at liq end inzer power pants as an issue.
When was the last time you took a full week off from squatting? No breaks can really be detrimental over a short piriod of time.
Howās your recovery and diet? Proper sleep and really eating well, as well as getting in the right amount of protein could also help since being tired can easily effect form.
I would also want go ask why you want to include more leg work on that one day? It seems that if youāre already having hip issues, more stress wouldnāt help. That said, I would wonder how abductor/inductor work might help your hips by strictly providing a stronger ācoreā fir your hips not unlike posterior chain and ab work to support your back.
Even though Iām a guy, my squat form is more quad dominant like a womanās, even when I take a wider stance, so I suffer from the same problems as women in hat reguard. These are a few things which came to mind when reading your problem. I suffered from a clucking in my right hip ( exterior ) from running. Once I stopped running track, it stopped. That was when I was in 6th grade, so obviously, it wasnāt age, but something I mostlikely couldnāt control. Have you ever had clicking before squatting?
moving to much lower volume, I. E. 6x6 vs 3x3.
How long has the hips been giving you trouble? I thought you had at least some dicomfort from the beginning, altough I might be wrong. If that is the case, then re-evaluate your workout structureand see if the rep/sets scheme is causing the problem. Iād be very curious to see how the pain increased or subsided with lower overall volume or simply lower reps per sets or 3sets instead of 5 ( increasing the weight even 5 lbs per set starting with75 and ending with 85 or
Nothing spectacular, but I think itās a good start. The soreness is finally wearing off just in time to squat tomorrow. Hope everyoneās enjoying their holiday weekend!