The "Will my hip stop screwing with me" Log
OK, time to start one of these.
Background
I have a long training history, but strength training has only ever been a supplement to my training rather than the primary activity. I had to end my sports career about 5 years ago due to the chronic effects of a pelvic injury and have been beset by related injuries throughout the entire period. In that time I maintained my upper body lifting, but always with workarounds to whatever was ailing/injured at that specific moment. The one constant was no squats or deads. Hell, even a 45lb SLDL was too much for my taut, frequently popping hamstrings to cope with.
In May I came to the conclusion that my cardio was the reason I was constantly injured (force X frequency=injury potential) and so decided to start from scratch with a focused, strength training based rehab program, and so started a SS like template. I’ve done well, and seen drastic improvements. I’m still fighting the constant injury battle with my hips and associated muscles, but moved on to TM today for the OHP, hence the decision to start the log.
My other limitations include:
- Recent glute/obterator injury causing havoc with the IT band making deep squatting very painful. I’ve struggled to identify the problem until recently, but after a two week run at the starr rehab program using squats it got worse, and so I have done no squats at all in maybe 6 weeks. Today was my first day back and approached it very gingerly to try and assess where the pain threshold was and to see how close it is to my strength limit.
- Crunked shoulder from my rugby playing days. Flared up again a few weeks ago after benching 245 X 5 X 3, so am now exclusively doing OHP for my presses while trying to work out the kinks in the shoulder and work the bench back in.
Goals
Primarily I just want an extended run without injury limitations. If I can rehab and have a clean 6 month run, the numbers will take care of themselves. So my focus is
- Continued rehab
- Minimize fat gain (a problem when not able to stress the lower body lifts)
- Progression as and when I can take it.
Relevant Current Stats
Age 32
BW 202 and around 10 % fat
Sqt and dead – No idea. I have not been able to do strength limiting stuff consistently with these for years, even more so since the ITB issue flared up.
Bench – last session completed about 3-4 weeks ago at 245 (easily), but not currently able to bench
OHP – 152 ½, with recent unsuccessful run at 155
Clean – 190 5X3 . There is no pain in this lift, but the lift has stalled and gone backwards since I stopped squatting.