Hello, I am a male in my mid thirties. Have been lifting regularly for the past 3-4 years. Focusing on progressive overload via more weight/reps for last year and half mainly following a 4 day upper/lower split with S/B/D/OHP emphasis. Lower body has always been weak relative to upper. I figured this was technique related and last 12 months have really strived to tighten form on all lifts but especially squats and deads.
However I feel like deadlift form has actually gotten worse as I fail to consistently have the same technique. Squats have actually made great progress the last six months or so. I’ve went from 2252 to 2803 and around 6-7 weeks ago started experimenting with lower bar placement. This makes my squats feel much smoother and stronger but my left hip/mid glute area starts to feel painful. The pain then lingers (especially if I push it and try to get more reps/sets after the initial discomfort). Pretty sure I have a hip shift and have started doing more hip specific mobility I saw in JTS hip shift video. Prior to this I was doing mainly agile 8 and band pull aparts.
My left shoulder used to act up on occasion as well but for the last year I’ve consistently done face pulls/rows and pull aparts at least every training session.
As you can see in the photo everything on my right side is larger than my left. I don’t necessarily feel that much stronger on my right side and always match reps on DB bench/rows and split squats.
Either my left leg/arm are longer than my right or my right side(I am right handed) has just been over compensating all this time? Anyway I’ve been to the Ortho and have done physical therapy for sciatica from degenerative dehydration in my L5 S1 as shown in an MRI. That was in 2017 and I’ve been basically sciatica free but my left lower back does get much more achy and sore than my right. At a recent follow up I explained my current issues to the Ortho and she was unconcerned because she said real hip pain is felt in the groin and I probably just pulled something. She wants me to come back in March and then she will possibly write me a script for PT.
Anyway if you’ve made it this far and have any advice on things I can implement into my routine and mobility wise, I really appreciate it. I’ve already started doing basically all non main 4 lifts with dumbbells to.try to even myself out more but I’m nervous this imbalance could lead to a major injury.
For reference I’m 5’5
Main training goals are to increase these#s as they have been around this for at least 6 months(apart from squats) and feel like this disproportionately larger right side of my body is partially to blame for current stagnation.
Thanks for taking the time to read and thanks in advance for any reply