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Thread: Something popped in my hip area

  1. #31
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    Quote Originally Posted by RJPinAZ View Post
    So tried to have better form tonight, succeeded more or less. Still ugly, but not as ugly. Not wanting to push too much, I repeated the same weights as yesterday.
    115, 125, 135 x 25.

    Tonight I tried lying down on a flat bench to try a rep or two, but the tightness in my hip was not allowing that.

    Have I mentioned how much I'm not enjoying this?

    -Rob
    Patience.... not fun... but definitely prudent.

  2. #32
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    Quote Originally Posted by wb416 View Post
    Patience.... not fun... but definitely prudent.
    Yep, seems to be working so far. Wake up feeling better everyday and actually after every workout I'm walking more freely. But those last five reps...

    Day 7, 12/9

    125, 135, 145 x 25
    Depth getting better. I can definitely feel the difference between those reps where I lean over more and get my hips back and when I'm more upright. Adductors get more work with the proper form.

    Day 8, 12/10
    135, 145, 155 x 25
    Best day yet, hit good depth a couple of times at 155. Still a bit hesitant and wary of doing too much. I'm also missing doing the other lifts but I'm always too fried after 75 reps to do anything else. I'm going to try to get to the gym in the morning tomorrow and do some DLs and then the rehab work in the afternoon.

    -Rob

  3. #33
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    Quote Originally Posted by RJPinAZ View Post
    Yep, seems to be working so far. Wake up feeling better everyday and actually after every workout I'm walking more freely. But those last five reps...

    Day 7, 12/9

    125, 135, 145 x 25
    Depth getting better. I can definitely feel the difference between those reps where I lean over more and get my hips back and when I'm more upright. Adductors get more work with the proper form.

    Day 8, 12/10
    135, 145, 155 x 25
    Best day yet, hit good depth a couple of times at 155. Still a bit hesitant and wary of doing too much. I'm also missing doing the other lifts but I'm always too fried after 75 reps to do anything else. I'm going to try to get to the gym in the morning tomorrow and do some DLs and then the rehab work in the afternoon.

    -Rob
    We read lots of stuff about rehab on the internet, but it's good to see someone (you) using a protocol and benefiting from it. From first glance, this protocol looks like more of a torture than a cure, but good to see there were men out there (Starr) that tried new things, discovered functional rehab where others would dare not go, and let the rest of us know about it.

  4. #34
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    Quote Originally Posted by wb416 View Post
    We read lots of stuff about rehab on the internet, but it's good to see someone (you) using a protocol and benefiting from it. From first glance, this protocol looks like more of a torture than a cure, but good to see there were men out there (Starr) that tried new things, discovered functional rehab where others would dare not go, and let the rest of us know about it.
    Absolutely. This is certainly not the procedure I would have thought would be the way to rehab a muscle pull. But, knowing Starr's reputation and reading the success stories on this board, I had enough confidence to give it a try. I still can't believe it's working, because it is torture. It's not so much that it causes pain in the injury area, it's just the 25 reps are exhausting.

    Day 9, 12/11
    45 x 10
    145, 155, 165 x 25 Think I'll try and set up a video next session to see how I'm actually doing.
    Overall, feeling pretty good, can walk without a noticeable limp now.

    -Rob

  5. #35
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    Great rehab progress mate! It's kinda mindblowing thinking about Bill coming up with this stuff - "hmm - yeah, so the prevaling wisdom is ice this a bit and rest up till it's all better - but, I reckon I should work it hard so it heals properly and I can get back to lifting heavy". I wonder if there was some earlier theory/wisdom/folklore or some other pioneer's experience that influenced his thinking.

  6. #36
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    Right, where was I?

    Day 10, 12/12
    45 x 10
    155, 165, 175 x 25 Yay! Last of the 25-rep workouts!

    Day 11, 12/13
    45 x 10
    135 x 5 (Same warmup jump as when I was uninjured)
    165, 175, 185 x 15 Went well but my lower back was really fried after. Getting good depth for most reps.

    Day 12, 12/14
    45 x 10
    135 x 5
    165, 175, 185 x 15 Repeated yesterday's weights because my lower back was so sore after that workout. Feels fine now.

    Press
    45 x 5
    95 x 3
    120 x 3

    DL
    135 x 5
    225 x 3
    315 x 3
    Closest thing to a real workout since the injury. Felt great. I was glad to see that the 315 DL was easy (pre-injury I was at 430) and no pain in the injured area at all.

    -Rob

  7. #37
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    Question: How many days in a row could I get myself to the gym and do the required squats?
    Answer: 13. Just had to take a day off.

    Day 13, 12/15
    45 x 10
    135 x 5
    175, 185, 195 x 15

    Day 14, 12/17
    45 x 10
    135 x 5
    180, 190, 200 x 15

    Day 15, 12/19 (skipped a day again)
    45 x 10
    135 x 5
    185, 195, 205 x 15

    Day 16, 12/21 (skipped another day, holiday time is getting busy, as is work)
    45 x 10
    135 x 5
    190, 200, 210 x 15
    Decided I had enough of 15 rep sets after this one.

    Day 17, 12/23 (Yeah, another skipped day)
    45 x 10
    135 x 5
    190, 200, 210 x 10

    Press: Work set of 125 x 3, back-off of 115 x 5.

    Feeling pretty good. No pain while squatting, depth and form are at least as good as they were pre-injury. Still feel a bit of pain now and then deep in the hip area and a tightness across my lower abdomen, right at the belt line. Both are improving daily. I have my annual physical with my doctor at the end of the week so I'll see if he picks up anything unusual. Got a Christmas gift of a check to cover a coaching session, so that will be scheduled ASAP.

    Not quite sure what the next step should be so I'm going to post up in the Programming forum. I'm assuming basically going through LP again with my squat, starting at, what, 225 x 5 x 3 (3 sets of 5)? For the other lifts, I'm going to back off a bit from pre-injury numbers and follow the advanced novice for geezers plan that I had good success with previously.

    -Rob

  8. #38
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    starting strength coach development program
    Glad to see you're see plugging through.

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