Hi,
M, 29, 173 lb, 5’7"
3x5: DL 140 kg, SQ 120 kg, BP 70 kg
Mixed aims: fun, strength, sports & physique
I have been following Rippetoe for 3 months. I was beginning to feel pretty worn by near-failure squatting 3 times a week and then started getting bad hip pain at the bottom of the squat. A physio diagnosed it as hip bursitis:
Its an overuse injury requiring rest. Its four weeks on and I still can’t squat, dead-lift or power-clean. This has clearly gutted my Rippetoe routine.
The hip is only aggravated at near maximum flexion so I can’t leg press but I have found I can do leg-extensions, ham-string curls and good mornings. I think rack pulls could be ok too. I could probably quarter squat but I don’t think I could handle the shame. So how does the following sound:
A
Leg extension 3x5
Hamstring curl 3x5
Bench Press 3x5
BB Row 3x10
Weighted Dip 3x8
Weighted Chin 3x5
B
Good Morning 3x10
Rack Pull 3x5
Bench Press 3x5
Pull Up 3x5
Overhead Press 3x5
BB Curl 3x5
Thanks for the help.