DAY 2
A. Back Squat @22X1; 4 reps; rest 2:30 x 5 sets
Did sets 1-3 @ 160 (same as last week), then did 4-5 @ 165lb. These felt good! Felt mild discomfort in hip flexor but lessened with each set. I got video of the 5th set: https://www.youtube.com/watch?v=oQcvuPvdvtQ. From watching, I saw a slight lean/imbalance but not pronounced. (I put the belt on for the last two sets because I wanted to make sure I kept good form and kept the focus on the glutes, more precautionary than really needed, first 3 sets were without.)
A. Back Squat @22X1; 4 reps; rest 2:30 x 5 sets
Did sets 1-3 @ 160 (same as last week), then did 4-5 @ 165lb. These felt good! Felt mild discomfort in hip flexor but lessened with each set. I got video of the 5th set: https://www.youtube.com/watch?v=oQcvuPvdvtQ. From watching, I saw a slight lean/imbalance but not pronounced. (I put the belt on for the last two sets because I wanted to make sure I kept good form and kept the focus on the glutes, more precautionary than really needed, first 3 sets were without.)
B. Back Rack Front leg elevated split squats; 8 reps; rest 60s btw legs x 4 sets
Could not do with elevated front leg - strain on left hip flexor when it was the back leg was even worse than last week (rear leg elevated). I tested a few reps with the rear leg elevated and it was similarly painful - I think the hip flexor was extra cranky today, although it was not worse during the back squats. I ended up doing these with NO elevation and just the bar (45lb). That was ok. Not sure what is going on with the hip flexor; I don't really have any remaining pain or discomfort in other areas of the hip. I wonder if I actually need to back off mobility/rolling/lacrosse ball work on the HF...maybe overworking it?
Could not do with elevated front leg - strain on left hip flexor when it was the back leg was even worse than last week (rear leg elevated). I tested a few reps with the rear leg elevated and it was similarly painful - I think the hip flexor was extra cranky today, although it was not worse during the back squats. I ended up doing these with NO elevation and just the bar (45lb). That was ok. Not sure what is going on with the hip flexor; I don't really have any remaining pain or discomfort in other areas of the hip. I wonder if I actually need to back off mobility/rolling/lacrosse ball work on the HF...maybe overworking it?
C. 4 sets:
BB Single leg Glute bridge @30x1; 8 reps; rest 30s
KB Front rack step ups w/35lbs; 16 reps; rest 2 minutes
Same weight as last week (105 for bridges). Step ups were still challenging but better than last week even with an additional set.
Same weight as last week (105 for bridges). Step ups were still challenging but better than last week even with an additional set.
D. Sled Push/Sprint 50m HIGH output; rest 3 minutes x 7 sets (Rest 5 minutes btw sets 4/5)
Lesson: not all sleds are created equal :) I used a different sled than last week (not intentional, just grabbed the first one off the pile). Same style as what I used last week but this one was definitely newer and it definitely slid more easily. About 10 seconds faster on each 50m than last week: all were 0:18-0:20. This felt more like what I think the intention is - much more sprint than grind, didn't irritate my calves at all, maintained higher cadence all the way through the 50. Could probably add a touch mroe weight next time. I'll make sure to always use the same sled moving forward!
OVERALL: Good news is I do believe both glutes are doing some work...at least, they certainly feel that way the day after this workout :)
Day 3
Easy 30 min treadmill run - paid attention to form, glute activation, hip felt ok but could definitely feel hip flexor if I let my stride get too long.
Mobility: ROMWOD plus foam rolling, banded hip and shoulder work
Lesson: not all sleds are created equal :) I used a different sled than last week (not intentional, just grabbed the first one off the pile). Same style as what I used last week but this one was definitely newer and it definitely slid more easily. About 10 seconds faster on each 50m than last week: all were 0:18-0:20. This felt more like what I think the intention is - much more sprint than grind, didn't irritate my calves at all, maintained higher cadence all the way through the 50. Could probably add a touch mroe weight next time. I'll make sure to always use the same sled moving forward!
OVERALL: Good news is I do believe both glutes are doing some work...at least, they certainly feel that way the day after this workout :)
Day 3
Easy 30 min treadmill run - paid attention to form, glute activation, hip felt ok but could definitely feel hip flexor if I let my stride get too long.
Mobility: ROMWOD plus foam rolling, banded hip and shoulder work
FLE will give you a greater range of motion on the front leg which can help train that specific hip flexor. However, I didn't not foresee the possible pain from it being the rear leg. Will give you some unilateral work next week that doesn't bother it and/or if it bothers you will give you some extra posterior accessory work.
ReplyDeleteSounds good. And I'll keep you updated on how it feels, as it does seem to be getting better each day.
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