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Old 04-06-2013, 11:31 AM   #221
Hunterace
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SQUAT REHAB AND BENCH

Extensive warm-up including foam rolling, band stretches, various lunges and walking with doubled mini band around knees, some static stretching.

Squats with doubled mini band at knees
Bar for multiple sets of 20 reps. Lost count how many I did between pressing sets but I think it was 7.

Floor Press with Fat Gripz
Bar x 15
60kgs x 10
80kgs x 8
90kgs x 8
95kgs x 8
100kgs x 8
105kgs x 7.5!!! Just ran out of steam at the top of the last rep.

Rows done with cambered bar on an incline bench so as not to load the adductor
60kgs x 10, 10
70kgs x 10, 10

Seated DB OHP
26kgs x 13, 7, 7

Supersetted with EZ bar curls
Preacher 30kgs x 10, 10
Standing 40kgs x 10, 10

My adductor has improved again since yesterday. Talking with one of the bodybuilders at the gym, we think it's probably the sartorius part of the adductor. I get pain in the hip flexor area when I raise my knee at a 45 degree angle. He has had a similar strain in the past and agrees with my plan of stretching and bodyweight squats to improve ROM coupled with single leg exercises to improve proprieaception (spelling?!?!). Should be back to squatting properly within a week or so.

With that in mind I did lots of banded squats today. The band makes my force my knees out and engages all of the adductor muscles nicely. Floor press was done so as not to strain the adductor whilst arching. Annoyed that I just missed the last rep but got good tricep work in. The Fat Gripz and false grip really work them hard. Cambered rows are really hard on the bench. No momentum, no cheating, all back. Seated pressing to take legs out and curls because... Well CT Fletcher told me to

Didn't take any Ibuprofen before training so I could feel exactly what I could and couldn't do. Now it's back on the Biofreeze and Ibu protocol. Back in on Tuesday for deadlifts. They shouldn't be affected but I thought it best to play it safe today.

If people are interested I can post more detail on my rehab.
Great work Al! Glad it seems to not be too horrible Al, very good news. Strong work put in on top of it!!! Freeze up, drug up, rest up !!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
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Old 04-06-2013, 11:40 AM   #222
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Strong pulls Al. Have a good weekend!
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Old 04-06-2013, 11:41 AM   #223
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Great work Al! Glad it seems to not be too horrible Al, very good news. Strong work put in on top of it!!! Freeze up, drug up, rest up !!!
Rest would be nice. I think I got around 5 hours sleep last night broken into 3 shifts
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Old 04-06-2013, 11:41 AM   #224
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Strong pulls Al. Have a good weekend!
Thanks Swedish. You too big man.
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Old 04-06-2013, 11:45 AM   #225
Hunterace
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Rest would be nice. I think I got around 5 hours sleep last night broken into 3 shifts
I can relate, with the little one and my head....I get naps
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 04-06-2013, 12:56 PM   #226
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I can relate, with the little one and my head....I get naps
Yeah. Mini has a cough and is teething so 3 hours is about all I manage one go right now.
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Old 04-08-2013, 04:31 AM   #227
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I spent yesterday taking Ibuprofen and using Biofreeze. I also did my rehab circuit twice and my adductor now feels almost back to normal. Mrs Al, who has had hip problems after being pregnant with Mini, gave me a great exercise which rotates the hips and makes them feel a lot looser. I will be continuing this to further improve my mobility but should be fine to put some weight through it come Thursday's rep squats.

Back in the gym for deadlifts tomorrow though. Going to work up in triples.
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Old 04-08-2013, 07:51 AM   #228
Hunterace
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Good news Al, hope it holds up when you squat!
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~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 04-08-2013, 07:54 AM   #229
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that's great ... Hopefully it will convert into good and heavy squats ...
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Old 04-08-2013, 05:08 PM   #230
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Since my squat session I have worked hard on rehabbing this strain. Mrs Al has helped with some great input from her physio experiences with her hip injury from carrying Mini through pregnancy. I started off with the following rehab circuit with exercises taken from all sources:

Roll back with PVC roller
Roll legs with foam
Bulgarian split squat
Mrs Al's lying hip circles
Single leg deadlift
Single leg hand to opposite foot
Hip aeroplane
Hip stretches

I quickly found that by far the most effective exercises in that list are the lying hip circles and the aeroplanes. The circles are done lying flat on the floor, keeping hips down whilst rotating one side through a circle slowly. The aeroplanes can be seen on this Chris Duffin video:

http://youtu.be/wri2wBbs8Ic

I can now move through around 90% of my ROM pain free and can bodyweight squat pain free as well. I am deadlifting tomorrow night and will continue to work on hip mobility alongside hamstrings, calves and ankles. All of which combined should put me in a decent position when I put some weight on the bar and squat on Thursday. That session is normally reps at around 70% but my current thinking is to work up slowly and in sets of 10 until it hurts or I get tired.

Any questions, hit me up.
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