I’m an imbecile. Pulled abductor?

[Zgbaker]

NLP here, While working my warm up sets I made a very stupid mistake of calculating 65 percent of my working weight but then adding the amount that would get me there to BOTH sides of the bar. I bounced a little harder than usual in the bottom, I assume to not being acclimated because I can’t count, apparently. The next day I was rather sore on my right side and took two days instead of one between work outs. It was better, but still noticeable. I then took three days before a workout. Not necessarily better and definitely noticeable. Anyone experienced this? Is so what was your rehab approach?

[BareSteel]

Any chance your stance was too wide when this occurred? That's an easy way to put too much stress on the hip musculature. Post a video if you want someone to look at your stance width. Or, it could be that you overloaded it like your first sentence suggests and your stance was just fine. I'll leave the rehab question to someone with more knowledge in this area, like Will or Rip.

[Jdcuth]

NLP here, While working my warm up sets I made a very stupid mistake of calculating 65 percent of my working weight but then adding the amount that would get me there to BOTH sides of the bar. I bounced a little harder than usual in the bottom, I assume to not being acclimated because I can’t count, apparently. The next day I was rather sore on my right side and took two days instead of one between work outs. It was better, but still noticeable. I then took three days before a workout. Not necessarily better and definitely noticeable. Anyone experienced this? Is so what was your rehab approach?

How did you load up the bar with 130% of what was your planned work set weights for a warmup and not realise something was wrong with your calculations!!

I think the extra days rest may be hurting vs helping the recovery process- over to someone who knows more than me

[heinz83]

Take 2 advil + 2 tylenol 3 times a day with food. Keep your time between workouts constant. If necessary take weight off the bar and increase volume. The extreme version of this is the empty bar for 50 reps, but it doesn't sound that bad.

Also, don't calculate your warmups. Just use plates and quarters (45, 95, 135, 185, 225, etc). You cant screw that up.

[Maybach]

You were noticeably sore, it started getting better immediately, so you took three days off of training?

This isn't an injury. You didn't get injured. Plenty of us have experienced being "kind of sore", and it immediately improving. We rehabbed it by continuing to train. "Laying off it" is why it isn't improving.

What was your working set and what was the actual weight you ended up squatting, and for how many reps?

[Zgbaker]

You were noticeably sore, it started getting better immediately, so you took three days off of training?

This isn't an injury. You didn't get injured. Plenty of us have experienced being "kind of sore", and it immediately improving. We rehabbed it by continuing to train. "Laying off it" is why it isn't improving.

What was your working set and what was the actual weight you ended up squatting, and for how many reps?

Disagree it wasn’t an injury. I’m familiar with soreness and this is much more akin to a strain. Although I think I agree on your frequency point. My 3 days off was due to going out of town to a retreat.
My working weight was 215,
My previous set was 215(.45)≈100 for 5,
So the next was supposed to be 215(.65)≈140
And my mistake was I loaded 40 to each side, resulting in 180

Yesterday’s went fine during the session but the muscle was/is very tight and aggravated. I have no issue pushing through; I just don’t want to push through and increase the load when maybe I shouldn’t?

Take 2 advil + 2 tylenol 3 times a day with food. Keep your time between workouts constant. If necessary take weight off the bar and increase volume. The extreme version of this is the empty bar for 50 reps, but it doesn't sound that bad.

Also, don't calculate your warmups. Just use plates and quarters (45, 95, 135, 185, 225, etc). You cant screw that up.

Yeah that seems fool proof

Any chance your stance was too wide when this occurred? That's an easy way to put too much stress on the hip musculature. Post a video if you want someone to look at your stance width. Or, it could be that you overloaded it like your first sentence suggests and your stance was just fine. I'll leave the rehab question to someone with more knowledge in this area, like Will or Rip.

It’s possible my stance was too wide, at the time I was working on figuring out what aspect of the technique was forgetting that was resulting more pelvic movement at the bottom than I wanted. So maybe both factors honestly. I’ve since fixed the issue but am still left with the muscle issue that resulted.

How did you load up the bar with 130% of what was your planned work set weights for a warmup and not realise something was wrong with your calculations!!

I think the extra days rest may be hurting vs helping the recovery process- over to someone who knows more than me

Well, I did say I was stupid so…
It did in fact feel a little heavy, but I figured it was just me feeling/being weak rather than the ridiculous mistake I made.

I think I agree on your frequency point.

Take 2 advil + 2 tylenol 3 times a day with food. Keep your time between workouts constant. If necessary take weight off the bar and increase volume. The extreme version of this is the empty bar for 50 reps, but it doesn't sound that bad.

Also, don't calculate your warmups. Just use plates and quarters (45, 95, 135, 185, 225, etc). You cant screw that up.

Yeah this seems fool proof

[Mark Rippetoe]

Yeah that seems fool proof

Probably not, in this case.

[Zgbaker]

Probably not, in this case.

That is 100% true. Most likely not fool proof enough, I may need to colors and tally marks like a 3rd grader.

[Jdcuth]

That is 100% true. Most likely not fool proof enough, I may need to colors and tally marks like a 3rd grader.

I think you have been suitably chastised. Keep doing the NLP exactly as prescribed.