This was a challenging day due to my left hip being a cranky bitch. I filmed a whole bunch of stuff to see if videos would reveal anything useful in terms of movement patterns, imbalances, and the like. It's clear from my front squat that I'm cockeyed, especially once the weight gets close to max, not sure I can tell anything else but maybe you or my sports massage therapist will be able to.
A. Front squat: build to 1RM = 170 (all-time is 185)
WU then 1@160-170-180(f). 180 had no chance probably from the minute I picked up the bar. I already knew my hip wasn't feeling great. Squats are a major weakness, front squats especially (for reference, my overhead squat max is THE SAME - 185 - as my FS). I really had no confidence attempting this max today, but c'est la vie, that's why we train. And to be fair to myself, my hip really doesn't feel stellar - a lot of discomfort (and some pain) in the outside, in what I think would be glute med/glute min and TFL; high hamstring doesn't hurt but I have to work super hard to get it engaged. Videos of 160, 170, 180: https://www.youtube.com/watch?v=PaQd0z1Nuxs, https://www.youtube.com/watch?v=cul5scr_14w, https://www.youtube.com/watch?v=2LcBbFX3Pgw
B. 3 sets of: 1) Russian step-ups (10 each leg @ 24" w/ 30 sec rest between); 30 sec rest; 2) Russian KB swings 15 @ 32kg; 90 sec rest
These went fine, despite feeling discomfort. Again, had to work hard to get my left hamstring to do it's part on the swings. Video of 3rd set of step-ups (I split each leg 5-5 so I could film from front and back): https://www.youtube.com/watch?v=PXnq2B_IN8U, https://www.youtube.com/watch?v=z2vyKAVnT-Q
C. Karen: 150 wall balls = 5:43
Went out 29-23 then two more big sets to get to 100 (don't laugh, I have a thing for inobvious break points, it's a mental game I play with myself; my goal was 100 reps in 4 sets) but then had to chip away at the last 50 more than I wanted to. The hip was bothering me but I also think generally this wasn't my best mental day and I let it get in my head. Squats can get me that way - they are such a frustrating weakness. Meh. I'm still ok with this time but I know I have a faster Karen in me.
General observation re: wall balls - from a conditioning perspective, I know I should be doing bigger sets. Two things that seem to stop me are my shoulders (that's where I feel muscle fatigue, def not my legs) and breathing (having my head/chest tilted up makes my airways feel physically constrained; when I can't fully expand my chest my breathing gets out of control...I think it's actually a mental thing but I have exactly the same experience with things like swimming, for example).
Video of first couple chunks: https://www.youtube.com/watch?v=SoTs9q7DHbE
D. 20 min Z1 flush (assault bike)
Hey Jess,
ReplyDeleteI sent you an email this morning - might not have gone through - and I probably should have just commented here but we NEED to be careful on that hip. Keeping you healthy / uninjured / safe is 100% the most important thing. At this time we need to scrap anything that will bother it and go to some glute/hip rehab type protocols so keep me updated on how it's feeling and what bothers it so i know where we can go going forward.
Didn't get the email. But thanks - you're right, and I always need to be reminded about that...I'm stubborn, especially with things that are "annoying but not yet actually bad." I'll see how things feel after resting tomorrow - maybe swap Fri and Sat to give it another day off? Rowing doesn't seem to bother it. I have a massage booked for Mon and have already sent some of these videos to my therapist so she's got a few ideas.
DeleteThe most bothersome things seem to be a) rotation, as in when I have to work hard to drive my knee out on a heavy squat and b) running - it feels unstable and I suspect if I filmed myself you'd see the hip dropping with each stride. I'm quite positive lunges would be bad. The step ups this morning were not painful, I just had to focus on making sure everything was firing - I suspect adding weight would cause pain but at bodyweight they were ok.
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