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unit94Icon...09-04-2014 @ 10:36 
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what is everyone's fran time?
Member 3986, 10452 posts
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Tom_Martin said:
I get what you're saying, but they'd really just f**k them up even more at this stage.


Lol fair enough
Tom_MartinIcon...09-04-2014 @ 10:48 
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No one believed him anyway.
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unit94 said:
Lol fair enough


Just touching the area lightly is painful right down to the bone lol
unit94Icon...09-04-2014 @ 10:52 
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what is everyone's fran time?
Member 3986, 10452 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tom_Martin said:
Just touching the area lightly is painful right down to the bone lol


That doesnt sound too good!
Tom_MartinIcon...09-04-2014 @ 11:07 
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unit94 said:
That doesnt sound too good!


It's a huge weakness. Stopping my squats right at parallel puts tremendous strain on those muscles, and i'm 50kg weaker than my regular squat from that position. It needs sorting, but I have to treat it as a previously untrained movement and build the work capacity up sensibly...

But first, I need to let it recover.
MrSmallIcon...09-04-2014 @ 11:14 
Gone and easily forgotten.......
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Tom_Martin said:
Thanks for being helpful, but it's not hip flexors I'm having problems with, it's on the outside of the hips, right on/below the hip bone. Never felt anything like it before.
And it's not tight either! It's just absolutely battered....
Still, I'm interested in the hip flexor stretches, always looking for new mobility ideas! Happy


I get that sometimes mate, right in those meaty parts. Its all part of your (and my) chronic issues of hip/glute tightness/inactivity/aids, I remember about 3 years ago we had a conversation about this dull ache next to the tailbone at the top of the glute and stuff like that, it just moves around. Some people will get knees, some people elbows, some people hips, some people backs and so on. With me sometimes its in the piriformis (sciatic twinges), sometimes its in the outside, sometimes its the front.

Try this one to loosen it off, sit down and cross your legs, but then put one foot on top of the other knee and gently leaning forward, all the time trying to keep a neutral back and folding at the hip if that makes sense instead of the lower back. You can go a little to one side and the other if you like after you've stretched a bit. Then do the same with the other leg.

Another one which doesn't help me almost at all and actually makes it worse sometimes is stand in front of something like a table or back extension bench or something at around hip height, then put the outside part of your shin on it, so you are doing like the swan pose but standing. You can move your knee to be at a larger angle to your body or closer to stretch different things more.

Another one for hips is the regular static lunge stretch, but move your body next to your knee on the inside, so you aren't above the knee but rather beside it. Then try and get the-side-you-are-stretching-the-hip-of's elbow to touch the ground next to that foot.

But hey, all this is just advice.
Tom_MartinIcon...09-04-2014 @ 11:45 
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MrSmall said:
I get that sometimes mate, right in those meaty parts. Its all part of your (and my) chronic issues of hip/glute tightness/inactivity/aids, I remember about 3 years ago we had a conversation about this dull ache next to the tailbone at the top of the glute and stuff like that, it just moves around. Some people will get knees, some people elbows, some people hips, some people backs and so on. With me sometimes its in the piriformis (sciatic twinges), sometimes its in the outside, sometimes its the front.
Try this one to loosen it off, sit down and cross your legs, but then put one foot on top of the other knee and gently leaning forward, all the time trying to keep a neutral back and folding at the hip if that makes sense instead of the lower back. You can go a little to one side and the other if you like after you've stretched a bit. Then do the same with the other leg.
Another one which doesn't help me almost at all and actually makes it worse sometimes is stand in front of something like a table or back extension bench or something at around hip height, then put the outside part of your shin on it, so you are doing like the swan pose but standing. You can move your knee to be at a larger angle to your body or closer to stretch different things more.
Another one for hips is the regular static lunge stretch, but move your body next to your knee on the inside, so you aren't above the knee but rather beside it. Then try and get the-side-you-are-stretching-the-hip-of's elbow to touch the ground next to that foot.
But hey, all this is just advice.



The 2nd two are stretches I do a lot of, I like them. The first I've never tried, but certainly will.

BUT as I've said, the area is actually very flexible at the moment. It's just overworked and broken. Tightness isn't an issue, unfortunately, as that's easier to sort out.
MrSmallIcon...09-04-2014 @ 11:48 
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Fair enough then. Maybe you need to do more planks.
Tom_MartinIcon...09-04-2014 @ 11:59 
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No one believed him anyway.
Member 958, 11411 posts
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MrSmall said:Fair enough then. Maybe you need to do more planks.


lol.

I need to stop doing the thing that is hammering the area long enough for it to be in a useable state. I then need to be careful how I go about progressing the thing that hammers the area.

Meanwhile, I plan on progressing my normal beltless squats as follows.

week 1:
2. 205 x 3 sets of 5
5. 205 x 4 sets of 5

week 2:
2. 211 x 3 sets of 5
5. 211 x 4 sets of 5

week 3:
2. 216 x 3 sets of 5
5. 216 x 4 sets of 5



week 5:
2. 206 x 3 sets of 5
5. 206 x 4 sets of 5

week 6:
2. 213 x 3 sets of 5
5. 213 x 4 sets of 5

week 7:
2. 220 x 3 sets of 5
5. 220 x 4 sets of 5

current beltless 5rm is 223. 4 sets with 3kg less is good.

Now I've written it down, I have to follow some sort of plan. This is good.

I have a lot of blanks to fill in with belted work.
Tom_MartinIcon...09-04-2014 @ 22:26 
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Member 958, 11411 posts
SQ 410, BP 215, DL 425
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Session 3

Squat

220kg x 3
230kg x 2
240kg x 1

Well, that wasn't as easy as it should be. Seems I'm back at the bottom again. Hips a little better.

Push Press

100kg x 5 - PB? s**t anyway...


Deadlift against red band

190kg x 3 x 3
GingyIcon...10-04-2014 @ 09:47 
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Tom_Martin said:
Thanks for being helpful, but it's not hip flexors I'm having problems with, it's on the outside of the hips, right on/below the hip bone. Never felt anything like it before.
And it's not tight either! It's just absolutely battered....
Still, I'm interested in the hip flexor stretches, always looking for new mobility ideas! Happy


I have this exact same thing. Have had it for a long time, even made this thread about it: http://www.sugdenbarbell.co.uk/forum/Quad-pain-18688

although you're better at explaining it than I was.

It hasn't gone and occasionally it's extremely painful. Goes entirely whenever I have some ibuprofen (which is infrequently) which leads me to think it's just a swelling.

Let me know if you find a cure!
GottyIcon...10-04-2014 @ 18:04 
Member 4298, 56 posts
SQ 320, BP 240, DL 302.5
862.5 kgs @ 118kgs Eq
Tom_Martin said:
Thanks for being helpful, but it's not hip flexors I'm having problems with, it's on the outside of the hips, right on/below the hip bone. Never felt anything like it before.
And it's not tight either! It's just absolutely battered....
Still, I'm interested in the hip flexor stretches, always looking for new mobility ideas! Happy


Could be bursitis, inflammation of the hip bursar. Apparently the hip bursar is a piece of tissue that protects the it band from damage caused by friction due to the rubbing of the it band over the hip bone. Do you also get associated 'clicking' of the hip ?

I had this condition for 5 years, alternating sides, which really hampered me. Don't mean to frighten you but this was more down to my ignorance, thinking that the answer was diclofenac and cortisone injections when in reality the 2 major changes I made were 1) fill myself full of ibuprofen and 2) stop training raw and always wear my suit!!!! . Think the ibuprofen had the biggest impact.
kyleIcon...10-04-2014 @ 18:09 
Member 5278, 94 posts
SQ 170, BP 132.5, DL 220
522.5 kgs @ 84kgs UnEq
Double ply briefs will solve all your problems Tom. SIMPLES

Remeber always to flex out of the hole - keep BIG CHEST UP. Very thick, solid, tight lately!
FazcIcon...10-04-2014 @ 18:21 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Could be AIDS.
Tom_MartinIcon...11-04-2014 @ 09:46 
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Update: It's fine now.
Tom_MartinIcon...11-04-2014 @ 09:48 
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No one believed him anyway.
Member 958, 11411 posts
SQ 410, BP 215, DL 425
1050.0 kgs @ 100kgs UnEq
Gotty said:
Could be bursitis, inflammation of the hip bursar. Apparently the hip bursar is a piece of tissue that protects the it band from damage caused by friction due to the rubbing of the it band over the hip bone. Do you also get associated 'clicking' of the hip ?


Sometimes in the morning when I get out of bed, some weird rotation in the hip socket happens and causes some clicking...

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