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Old 05-16-2012, 09:13 AM   #81
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Good luck J. I have about another 100 ideas in my tool belt if this doesn't work well.
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Old 05-31-2012, 09:40 AM   #82
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Back from a week's vacation in Florida.

Will use this week as a something of a warmup week to get back into the swing of it.

Monday, 5-28-12
Squat 245 (7,6,5)
Calf Raise 3x8, 275, 285, 295
Clean 5x3, 165
Weighted Situps 3x15, 70.
Hang cleans 3x5, 100

Tuesday, 5-29-12
Bench, 275(1), 260(2), 255(3), 240(4).
DbRow 85 (10,9,8)
Dips BW+85 (7,6,5)
Chinups BW+25 (6,6,5)

On bench, tryting to use BtB's tip for getting over a sticking point in my 20rep goal setup. I've been stuck at 250 for a while.
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Old 05-31-2012, 02:48 PM   #83
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Thursday, 5-31-12
I need some advice.

This is a first for me. It is my second leg day this week after a week off last week for vacation. It started off ok. I stretched a bit. Did some joint mobility stuff and some third world squats to warm up for deadlifts. I put 135 on the bar for a light warmup and did a rep or two and then BAM, something about 3 inches below my left groin tightened up hard.

I'm not sure if it's a hammy or a groin. it's on the inside of my left leg, about 2 or 3 inches below my groin. The sore area, goes right down the inside of my leg for 5 or 6 inches.

After consulting with the gym owner (she knows what she's doing), I spent the next 15 minutes stretching in a more focused way, focusing on both groin and hamstrings. Then I...<ugh>...walked on the treadmill for 15 minutes, showered and left.

I assume I have to take it easy on my legs for a while, but some advice would be appreciated. I can walk and go up stairs fine. I can swing my leg in and out w/o pain. I can even stretch w/o much in the way of pain. I intend to rest it at least until Monday (the next leg day). In the evenings, I plan to warm the area well, then stretch it out, then ice it up for a while before bed. Thoughts?

Last edited by _J_; 05-31-2012 at 02:51 PM.
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Old 05-31-2012, 08:17 PM   #84
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well you have to take your time to stretch everything out.....so take 5-10 minutes to stretch out the area you are working out. then take 3 warm ups on the squat DL an bench when attempting it to warm up your CNS
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Old 06-01-2012, 10:19 AM   #85
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Quote:
Originally Posted by _J_ View Post
Thursday, 5-31-12
I need some advice.

This is a first for me. It is my second leg day this week after a week off last week for vacation. It started off ok. I stretched a bit. Did some joint mobility stuff and some third world squats to warm up for deadlifts. I put 135 on the bar for a light warmup and did a rep or two and then BAM, something about 3 inches below my left groin tightened up hard.

I'm not sure if it's a hammy or a groin. it's on the inside of my left leg, about 2 or 3 inches below my groin. The sore area, goes right down the inside of my leg for 5 or 6 inches.

After consulting with the gym owner (she knows what she's doing), I spent the next 15 minutes stretching in a more focused way, focusing on both groin and hamstrings. Then I...<ugh>...walked on the treadmill for 15 minutes, showered and left.

I assume I have to take it easy on my legs for a while, but some advice would be appreciated. I can walk and go up stairs fine. I can swing my leg in and out w/o pain. I can even stretch w/o much in the way of pain. I intend to rest it at least until Monday (the next leg day). In the evenings, I plan to warm the area well, then stretch it out, then ice it up for a while before bed. Thoughts?
I had this happen to me a lot last year. I was trying to push my knees out at the top of my squats and would get strains about in the same spot.

If it's a tender, mild pain I wouldn't be concerned. Just rest, ice and take a week away from squats.

If it's not, see how it feels in a week and let me know.
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Old 06-01-2012, 02:06 PM   #86
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Quote:
Originally Posted by BendtheBar View Post
I had this happen to me a lot last year. I was trying to push my knees out at the top of my squats and would get strains about in the same spot.

If it's a tender, mild pain I wouldn't be concerned. Just rest, ice and take a week away from squats.

If it's not, see how it feels in a week and let me know.
Will do. Thanks. I'll skip squats on monday and make sure to stretch and ice daily for a week and see what happens. It makes me sick to miss squats for a week. Other than 2 weeks of vacations, I have squatted at least once a week, every week for more than a year.
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Old 06-01-2012, 07:02 PM   #87
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Originally Posted by _J_ View Post
Will do. Thanks. I'll skip squats on monday and make sure to stretch and ice daily for a week and see what happens. It makes me sick to miss squats for a week. Other than 2 weeks of vacations, I have squatted at least once a week, every week for more than a year.
I know how you feel. It drives me nuts to miss squats.
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Old 06-05-2012, 05:00 PM   #88
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Monday 6-4-12
Squats 225 (8). I just couldn't skip them.
Calf Raise, 8 reps, 275, 285, 295
Cleans 5x3. 155. After squatting I didn't want to push it too far.
Weighted Situps, 70(15), 80(15), 80(15)
Hangclean 3x5 110.

Ok, I know I was gonna skip squats, but i just couldn't. I was a good boy all weekend--heated my injury, stretched, and iced every night. I felt 100% on monday, so I warmed up, stretched up (more thoroughly than usual) and did some 3rd world squats, them some with the bar, then 95, then 135, then 185, then 225. Never felt a tweak of any kind. VERY relieved.

Tuesday, 6-5-12
Bench 275(1), 260(2), 250(3), 235(4), 225(5).
DbRow 3x10-15, 85 (11,10,9). Better than last week.
Dips BW+80 (8,6,5). 1 fewer than last week.
Chins BW+25 (7,5,5). 1 better than last week.

This only being my 2nd week back from vacation, I feel pretty good.

Bench--I really like this set up, as I'm handling heavier than usual weight, but still doing some volume. How long should I do this before trying to hit my 20rep goal at 250?
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Old 06-05-2012, 08:04 PM   #89
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solid 2day work out
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4 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-06-2012, 02:28 PM   #90
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Real glad they went well J.
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