Thought this thread had died but just noticed the responses. Thanks a bunch. It's been frustrating for sure since many PTs top solution to pain from strength training is to just stop altogether. After a lot of looking around I met with someone who had some strength training background. I was pain free on the exam, so figuring things out exactly was tough, but he's pretty positive it's not sciatic or piriformis related. Tendonosis is what he's thinking, likely adductor magnus. Maybe semimembranosis, but less likely. Either way, likely from overuse.
He suggested light eccentric loading for a week and assuming all goes well to resume lifting at about a 50% de-load but try to ramp back up somewhat quickly since load doesn't seem to trigger the pain as much as volume. No stretching. 2-3 (4 if needed) days rest between workouts once back to 75% of pre-injury weight. No hard bike rides the day before or after lifting. This all sounded solid and agreed with much of what related info I can find on here.
The other suggestions I was hoping to get some feedback on here.
No cleans. No squatting and deadlifting on the same day. Cut a little depth and toes more forward on the squat. No bounce out of the bottom. Bring these back slowly (or during warm up sets) once I'm back to pre-injury weights and making progress again w/o issue.
Sound reasonable? Thanks.