My question isn’t really 5/3/1 specific, so my apologies if this should have been posted in another forum. I normally post here and I trust the opinions of Jim and other 5/3/1 users so I thought I’d give it ago.
My question/concern relates to the squat. Here’s my situation:
Early in 2016 I injured myself squatting. I had a sports medicine professional check me out and he concluded that I had (and may still have) a muscular imbalance where by my glutes don’t carry enough of the load during the squat, placing more pressure on my quad. In sum, I have IT Band syndrome. Basically for most of that year I walked around with my knee popping and cracking as a result. I have since corrected it and can now squat without injury (knock on wood).
However, I’m noticing that it takes a great deal of time to get warmed up to squat (even the empty bar). I spend the first half hour or more of my squat days doing fire hydrants, banded walks, glute bridges, and hip opener stretches, and even then getting to even parallel is hard.
I feel stupid saying “hey I can’t get down” when the real fight in the squat should be ascending or “getting back up”. Depending on the day, this issue can cause a four exercise workout to turn into a 1.5 hour stay in the gym - that’s excessive time imo.
I also notice that my squat strength can vary greatly day to day. For example, I’ve had a day where squatting 5x5 at 275 feels great and the bar goes up like butter to then do then have the exact same weight be a struggle to get 1 later in the week. This morning I did 295 for 3 and 305 for 2 with little difficulty - who knows what my next session will bring.
Was just curious if I could get some thoughts/advice.