[sombo05]

Originally Posted by Zerocrew1984

he's alive!

Hells yes I am. Not really training though

Things are really boring when you have a gimpy shoulder. Seems like I do the same shit over and over.

Will try to add in some neutral grip Db presses this week.

[sombo05]

Thurs 5/29

DL ~75%
70/5
110/3
150/2
180/1 x 12 sets , 45-60s rest between sets

BOR
70/10 x 4 sets

some light single arm DB presses

[sombo05]

Fri 5/30

Close grip BP
50/10
70/10 x 4 sets

Lat Pull Downs w/ green mini band
90+/10
100+/10
110+/10 x 2 sets

Bb curls
20/10
25/10 x 2 sets

band hammy stretches and foam roll

mini workouts these days with my sis' wedding shenanigans going on

[sombo05]

Tues 6/3

everything light for high reps.

SQ*
70/10
100/10
105/10

Step Ups
50/10 x 2 sets

Shrugs
50/10
80/10 x 2 sets

Single Arm Db Upright rows
30/10
35/10
40/10 too heavy/too much pain
35/10

RDLs
110/10 x 2 sets
120/10 x 2 sets

* everything hurts these days. Have a nagging hip injury that is not getting better. Two things happened around the same time that may have caused this. 1) I lost the little 1/2" heel insert that I put in my shoe to make up for a leg length difference. 2) I began squatting "hybrid" style.

The injury is specifically in my left hip flexor so, 1) being the longer leg it may be getting stressed differently or 2) I may be concentrating too much on my hamstrings and neglecting to squeeze my glutes which, I read over on Elite EFS, is causing my femur to slide forward? Anyone out there with same or similar?

[enright3060]

Why not video the squat and post it here or at EFS?

[sombo05]

^^^Genius. (You must be a Philosophy major )

Wed 6/4

Pretty good despite the hip. Found the heel insert.

Power Cleans
60/5
90/10
100/10
110/10 PR


Clean Trap Pulls
120/10
140/10
160/10 x 2 sets

BOR
50/10
60/10

Hypers
bw/20
+10kg/10
+20kg/10

[sombo05]

Fri 6/6

Goof around day

Chain Yoke Carries (except w/o the chains or the yoke)
I just loaded up the bar and carried it from one squat rack straight to the other. Exactly 24 feet.

Carries
170 x 2 carries
220 x 2
270 x 2

270 was so heavy it was scary. One little mis-step and I could see my knee snapping like a twig.

Depth Jumps
18" drop with jump onto 18" box
6 jumps total, tried one with a bar across my shoulders.

Db Tri. extensions
20/10
25/10
30/10 x 2 sets

[sombo05]

I hate being injured.

Box Jumps
30" x 4
36" x 4
36" with 20lbs vest x 4

3-5 minutes rest between reps

FSQ
70/5
120/5 x 2 sets
130/5 x 2 sets

Still lots of pain in the hip but, FSQs feel better than SQs.

Shrugs
130/5
160/5 x 4 sets

[Andy Rickert]

Know you are probably not around, but there is an article on your friend Vanessa in the lawrence paper. She got invited to the Olympic training center!

[liquid!]

Originally Posted by sombo05

* everything hurts these days. Have a nagging hip injury that is not getting better. Two things happened around the same time that may have caused this. 1) I lost the little 1/2" heel insert that I put in my shoe to make up for a leg length difference. 2) I began squatting "hybrid" style.

The injury is specifically in my left hip flexor so, 1) being the longer leg it may be getting stressed differently or 2) I may be concentrating too much on my hamstrings and neglecting to squeeze my glutes which, I read over on Elite EFS, is causing my femur to slide forward? Anyone out there with same or similar?

I have the same problem. I wear a heel lift in my right shoe, but you can easily make some too.

*gets out arts and crafts tackle box*

Take 2-4 sheets of paper fold them in half until you reach the desired thickness. Trim the edges of the folded paper so it'll fit in your shoe well. Put under shoe insert. Voila! I like my paper heel lifts better the the cork one I bought from a chiropractic supplier. Plus you can make one for each shoe and leave it there.

I was having problems with my left glute and hip flexor squatting, a heel insert + a better warmup was the perfect remedy. I don't know the answer to you're leg length discrepency question as I have several old leg ailments (knee surgury, IT bands, broken ankle) working against me and its hard to know whats causing what. I started using a heel lift because I dropped the arch in my right foot. That injury caused a cascade of problems, so I was glad when I discovered lifts.

*just realized I'm responding to a post from June*