Every kind of deadlift you can imagine- except a conventional one.
Did a variety of pulls last night. 4 different kinds actually lol. The kicker is they were all (except one which I went very light on) done stiff leg or semi-stiff leg. I can't pull myself into the bar to try to get my legs involved because when I do that my left glute just lights up. So I have to pull with my ass hanging in the air, which severely limits my weights, but I guess it's better than nothing.
The area is moderately irritated today, but not too bad considering that I actually did a pretty good number of total sets last night. I doubled my fish oil intake in the last several weeks and I swear that has coincided with the only real healing progress I've made in the last year. So in the name of superstition I'm going to increase it by a couple more grams a day and hope for the best.
Semi-sumo deadlift- 135x3, 225x3, 275x3
stopped here as I could "feel" the area starting to complain a bit. I'm much stronger sumo than conventional, though I think a full fledged sumo deadlift may no longer be an option in my future. I'm going to gradually try to work up to a heavier tripe in the semi-sumo each week because, ultimately, when the injury heals, I'll be able to pull more weight this way than conventional.
Semi-stiff leg DL(3 inch deficit)- 135x3, 225x3, 275x3, 315x3, 365x3
(1.5 inch deficit)- 405x3, 425x3
Stiff-leg DL from floor- 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 425x3
Stiff-leg DL to knee(pause at knee for 3 count)- 135x3, 225x3, 275x3, 315x3, 345x3, 365x3, 385x3, 405x3