Sunday was originally scheduled to be a conditioning session, but I was feeling a lift.  The hip was a little tender, but nothing bad at all so I got warmed up.

  • FBB Press Warm-up: 3x5
  • Pull-aparts: 2x25
  • FBB Press: 100x5/120x5/140x5
  • Face Pulls: 2x25
  • RFESS: 3x3 each
  • FBB Press FSL: 5x8@100
  • Pull-ups: 5x5
  • DB Swings: 5x20

As I was warming up my hip felt loose so I gave RFESS a go to see what was up.  It was still there, but much better than the day before.  Again, reaffirming my self-diagnosis of a muscle strain.

As I move forward I have to take a look at my total training schedule and use my head.  I squat or deadlift 1-2x a week based on how my schedule falls.  On my Press and Bench days I do RFESS.  I also do them 1-2 more times a week on my bodyweight conditioning days.  My conditioning days are a new addition to my training.  I think the total amount of work just took it's toll on me.  I have been eating pretty well, but I haven't been sleeping well at all.  I think I'm just tired.

As I move forward I need to do the RFESS 2x a week and on the conditioning days do KB or DB Swings instead just to give my hip a rest.  I'm also very bad about deload weeks.  During football season when I'll be training 2x a week I won't need to deload.  But, in the summer when I'm doing something 6 days a week I need to employ the deload.  I know from experience that 6 weeks is my limit before I start getting beat up.  I'm right around that mark since my last deload/rest from training.

I'll do some conditioning and a bodyweight circuit today.  I plan to use KB Swings because I did a few RFESS yesterday.  To morrow is a Deadlift day so it won't be as much work on the hip as Squat day.  I'm slowly figuring out what my body can handle.

I really like that I'm doing some kind of activity 6 days a week.  I feel really good.  I just have to be smart with what I do.  I'm old, broken and I have to listen to my body.  After all, if I miss a day or skip an exercise because I'm not feeling well that's ok.  I'm not prepping for a contest or anything stupid like that.  I'm training for life.

Minor crisis averted.