T Nation

JMaier31 Tries a Bro Split



Hang in there man. As you know I’m rehabbing also. It’s a different sort of grind. I know what I want to do and probably could do more than I am doing, but I want the long term heal so I can move on.

Stay focused and good things will happen

What was all the bruising in the pic of your arm and shoulder?


That’s a result of some of the treatment from yesterday. It looks worse than it feels. Oddly enough, my hip feels worse than it looks. No visible bruising in that area but it sure is tender.

I think the treatment is called graston. My chiro uses that and ART to loosen up tight tissue.

I looked up the Limber 11 last night and rolling out the adductors is part of that warm up. My left adductors are horrible! I can only roll them for about 10-15 seconds at a time.

According to DeFranco, the more it hurts, the more you need to do it. I can’t argue with that.


I think there are limits to if it hurts you need to do it. But the limber 11 is a keeper for me in my training.


He was talking about the rolling portion. He was actually rolling his piriformis with the lacrosse ball at the time.



CINDY (7 rounds 8:17)
5 pull ups
10 push ups
15 squats
I used a wider squat stance (the one I actually prefer) and it hurt my hip for the first few sets. After that it warmed up and then I could only feel tight muscles like the adductors. I think a wider stance will reduce how much I use the adductors, right?

black band x 20 x 3 sets

superset with

20 sec x 3 sets

black band x 20 x 2 sets

superset with

2 x 10 ea
Holy crap these are hard! I had no idea how much the lower leg would have to work.

Total Workout Time: 20 minutes


(Just to give my personal experience in case anything resonates with your hip issue.)

When my right hip was (super) tight, I literally had to pull with all my strength to (barely) point the right knee to my left shoulder when lying down (it’s a hip stretch, you’re probably familiar with it). It turned out to be the cause of my extreme lower back soreness after deadlifting. Fortunately, I never had back issues from deadlifting, but once I loosened up my hip, the difference in soreness level was literally amazing.

I’m old, 56 1/2 now, and pretty much squat for “health” (look up some of Lee Boyce’s articles on TN). But back when I was trying to increase #s, I had issues with the right hip from squatting, nothing that painful but a nagging “always something there in the joint” kind of thing that started to worry me. What works for me is that I actually need to think of posteriorly tilting my right pelvis (I don’t know if tilting just one side of your pelvis is anatomically possible, but that’s my mental cue) before squatting down; and definitely not “knees out”. Conversely, strangely enough (or not), I have to do the opposite with my left side (knees out, let the hip do it’s thing with no cue from me); on my left side, I’ve also experienced patellar tendonitis (and still do if not careful) but that’s another long story.

My bro’ science conclusion from all this is that hip mobility is (extremely) important, but control of how one tilts their pelvis (as a right side/left side, and not just one way for both sides) is a key part of that.

Hope that wall of text helps you, you’re a good guy and I wish you luck with your rehab.


I wanted to add (#1 obviously, note the comment about McGill):

My .02: do the bodyweight squat in front of a mirror; at the bottom, see if one hip is lower than the other, play with tilting your pelvis and see what happens/how it affects what you feel in your hips.


Thanks, @punnyguy. I appreciate you sharing your own experiences. I feel out of balance when I squat. I’m not sure where the problem is but I have plenty to work on for now.

Hopefully I’ll get things to loosen up if I continue rolling and stretching and avoiding loaded barbells. I think I’m done lifting for December. I might do some shoulder stuff on occasion but that’ll be it. I don’t feel the need (or desire) to do much after running a few rounds of Cindy.


This is good. You’ll be back. Sooner than later.


I’ll be back someday. The obstacles are time and money - time invested in addressing the weak links and money invested in my chiropractor.

It’s hard to go to the gym or go downstairs without a structured plan. This is the first time in my life that I haven’t had a tentative plan. You know, Monday is upper push, Tuesday is legs, etc. Right now it’s nothing.

New goals/priorities:

  1. Get healthy
  2. Improve conditioning
  3. Maintain muscle mass while cutting fat

I think I’m going to push the range of motion on my squats even though there’s some pain. It’s bodyweight for crying out loud; I need to be able to move my own body pain free. If I can’t then I won’t be able to call myself healthy.


Late to the party, but agree with this. That’s why I tried to do something most days even when beat up. And now that back at work, do something every morning, whether or not I’ll get a full workout in.


I’m struggling already. I don’t have much of a plan other than to loosen up my adductors and improve my conditioning. Well, working on my adductors is painful and conditioning tends to be miserable. This is a tough phase for me.


Does Rowing bother your hips?


No, but I hate it. :laughing:

I’m sure I’ll force myself to jump on a rower at some point. Running is also out for awhile so I’ll be doing Metcons and machines. I plan to do this today:


My rower is in storage since we moved back to NYC - but I love that as a tall(er) guy metcon. And it seems to give me a better muscular workout than the assault bike (though that hits my lungs harder). If I had to figure out a way to do cardio and strength combo, I’d just do rowing and push-ups and that’s it.


Rowing would be a good counter movement to push ups.

I did the 1:1 interval workout of 125, 250, 500, 1000m row. The rest after the 125 was the time it took you to do 125. Rest after 250 was the time it took to row 250 and so on. It sucked.



Woke at 239.8 lbs.



2 min w/u
6 Rounds of 20 sec all out, 2 min cruise/recovery
5.3 miles & 233 calories

BW x 30
25 x 15 x 2 sets
superset with
BW x 13 x 2 sets
2 sec hold at top and bottom

90 x 15 double leg
90 x 10 DL up, SL down x 2 sets
superset with
95 x 8 x 3 sets

20 x 15, 12, 10
superset with
130 x 12 x 2 sets

100 x 30, 13, 12

60x 21 and then my tendon popped

The Assault Bike workout is a great warm up. It’s also a finisher because it was the last thing I could do with my quads.


Yeah it sucks big time, but it’s a damn good thing to do.


I love to hate the interval rower conditioning.



Woke at 238.6 lbs.

I had my shoulder MRI this morning. They’ll call in the next couple of business days with the results.

I don’t really have any plans to do anything after work but I might get crazy and do a few rounds of something tonight.