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Hey,
I'm trying to keep it short:
- 28 year old male from Hamburg, Germany
- Height: 167cm (5 foot 6)
- Did some calisthenics, TRX training & running last couple of years with some unfortunate injuries.
- Started SS NLP 25/09/2017 at 63.2 KG (139 lbs) bodyweight
- My sacroiliac joint is blocked some times and my symphysis is sometimes displaced which results a pulling pain in the right hip flexors.
Starting numbers:
- Squat: 52.5 KG (116 lbs)
- Press: 35 KG (77 lbs)
- DL: 60 KG (132 lbs)
- Bench: 47.5 KG (105)
In retrospect I did some too big jumps in weight and since my feet are pretty flat I should have used squat shoes from the beginning. So here I pulled my adductor longus while grinding out ugly ass squats in socks in a cheap gym with slippery floors. That was a 75 KG (165 lbs) squat at 65 KG (143 lbs) bodyweight: YouTube
So I paused training for 2 weeks, deloaded by 45% and used 2.5 KG (5 lbs) jumps from training to training. That went pretty good. After the trainings I sometimes experienced some light pulling sensation in my adductor tendons, posas major and iliacus.
My last two workouts resulted in a pretty bad pulling pain in the hip flexors. I'm not sure if the problems are caused by improper form or my fucked up symphysis. I figured I could try rotating my feet out a bit more since this seems to ease up my adductors when doing bodyweight squats.
Here are my last 3 work sets with 65 KG (143 lbs) at 68.1 KG (150 lbs):
YouTube
YouTube
YouTube
I'm thankful for any feedback!
Kind regards.
All of your videos show as unavailable for me.
Widen your stance and drive your feet out.
Sorry, I meant drive your knees out.
Update 2017-11-18:
Current numbers: -- starting numbers:
- Bodyweight: 69 KG (152 lbs) -- 63.2 KG (139 lbs)
- Squat: 67.5 KG (149 lbs) -- 52.5 KG (116 lbs)
- Press: 37.5 KG (83 lbs) -- 35 KG (77 lbs)
- DL: 97.5 KG (215 lbs) -- 60 KG (132 lbs)
- Bench: 55 KG (121 lbs) -- 47.5 KG (105 lbs)
So I tried again with a narrower stance and tried to drive knees out more like Jeff Illingworth recommended.
Here are the 3 working sets:
Wider, not narrower, stance.
That being said, how did these feel?
Ditto Satch.
Well, my heels were a bit wider in the first sets I posted. A bit wider than shoulder width actually. Now in the last training I tried heels at about shoulder width and rotated out about 40°-45°. With a smaller angele I somehow can't get my knees out.
These sets felt a lot better. I had a little pinching in the hip flexors after Training but that was it. Could be the changes in form, could just have had a good day concerning that wired pubic bone displacement I have from time to time. I don't know man..