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Thread: Glute Medius pain/weakness

  1. #11
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    May 2019
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    So, just to make sure I'm understanding my strategy, at least in the short term: I'm trading heavier loads for a bit more volume with the 3x3 ID squats and with the DLs on both days in order to let things calm down a little? I will probably end up going back to a lower rep intensity day eventually just for the sake of time, as I often am able to squeeze in 3 out of the 4 workouts on my lunch hour.

    I'm also going to take your advice and switch to volume squat/intensity pulls and vice versa. That should make my workout today more tolerable (ID squat, volume pull) and hopefully Tuesday won't be too painful with the overall reduced loads.

    Thanks again for giving me programming advice on what started out as an injury thread. Cheers.

  2. #12
    Join Date
    Nov 2012
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    Long Island, NY
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    This is correct. Keep the isometrics in the warmup for pain management. If things are getting worse you may need a bigger training intervention but you won't know until you try. Also, the loads will creep back up to heavy on the 3x3 over the course of the next month. Let us know how things go!

  3. #13
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    May 2019
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    Brief early update:
    Last Friday's workout (intensity squats, volume pulls) was perfect in terms of loads. I squatted 315x3x3 and pulled 275x5x3. The 3 rep squats helped me manage fatigue and avoid form breakdowns that might have contributed to more pain. For the DLs I ended up feeling plenty of fatigue in the glute med at lockout on my 5th reps but didn't cross the line into intense pain. Everything felt better after the workout than it did before I started. Doing the isometrics as part of the warmup is a big help too (before I had been doing them afterwards, treating them as an assistance rather than a warmup).

    Tuesday's intensity DLs felt pretty light at 345x3 with two backoff triples at 315. But I also was able to focus much better on the 5 step setup, especially re-setting for reps 2 and 3. No extra pain. Volume squats were good too. I have the "usual" post squat stiffness/soreness, not the more intense pain I had before, and I didn't have any pain unracking and walking out this time around. I think the biggest takeaway was that Friday's DL volume set me up well for the following intensity day.

    All in all it seems (so far) like this slight reset may be just the ticket to let my body catch up to the new programming realities. I'm going to try weekly progression on the DL since I'm starting lighter and see how that shakes out over the next few weeks.

    Thanks again.

  4. #14
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    Nov 2012
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    Long Island, NY
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    starting strength coach development program
    Your welcome! It sounds like you are on the right track. Keep us updated.

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