I think I have narrowed down my new hip issue to tendinitis. I have found a few stretches that are working really well. I am at a bit of a crossroad as I'm starting the next mesocycle of my program and need to plan accordingly. A lot of times I try to train through injuries. Jess asked me about this today. It's a stupid concept, but often you don't know what you are capable of unless you push your limits. Had I not pushed myself to the brink and beyond, I would have probably never accomplished what I have.
As an old dog, it's hard to learn new tricks. I would usually try to patch myself up and forge ahead. Now with having no competition in sight I have decided to play it smart. I will not load my hips with safety bar squats or trap bar deadlifts for the next three weeks. I will give the hip some time to heal. I'll do what I can for the lower body and up my rehab work so I can get back to squatting and deadlifting next cycle.
In the interim I will continue with the 5/3/Awesome program. Instead of supersetting each set with squats and deadlifts I'll use things that don't hurt like lunges, back raises, band good mornings, and the like. It will help build up my core and keep me on point with my conditioning program.
WEEK 1
Monday Seated OHP w/Football Bar
Warm up
OHP 70x5
Face pulls w/mini band x25
OHP 85x5
Lunge x30
OHP 100x5
Pullaparts w/mini band x25
OHP 120x5
Lungex30
OHP 135x5
Pull-ups x6
OHP 155x5
Pull-ups x6
OHP 120x5
Pull-ups x6
OHP 120x5
Pull-ups x6
OHP 120x5
Barbell Shrug 155x25
OHP 120x5
Barbell shrug 155x25
OHP 120x5
Back raise x25
Time 24:03
I also did a lot of hip, back, it band, and shoulder stretching throughout the day. I just grab a few minutes here and there of whatever. If I had to put a time to it, I'd say it would add up to about 20 minutes.
This was a good session and the hip held up well. I stretched well and warmed up well so the lunges did not bother me at all. I huffed and puffed and pushed through this session in record time. I'm going to reach that goal of 228.5 lbs. That's all that matters to me right now.
