T Nation

Update


#1

6/1/11

1) Bench 105kgx5
2) 1.5 rep feet elevated ring pushup BWx14/5
3) Chin 42.5kgx3, 35kgx3
4) 2" rope chin BWx7+3+2
5) Press 71kgx4, 60kgx5
6) Curls 57kgx5, 50kgx7

12/1/11

1) Deadlift 182.5kgx3 - had to stop due to groin pain
2) 2" rope chin BWx10/4
3) 1.5 rep feet elevated ring pushup BWx12/7

15/1/11

1A) 1.5 rep feet elevated ring pushup BWx12/12/5x30secs
1B) Dumbbell row 45kgx8/8/20x30secs (last set with slight cheat)
2A) Ring dips BWx7/5/4x30secs
2B) Chins BWx6/4/4
3) Handstand pushups BWx7/5/2
4) Hammer curl 15kgx10/10/10/10/10
5) Ab wheel rollout from standing 3x8

19/1/11

1) Squat 150kgx5 - had to stop due to glute pain
2) Chins BWx12/8
3) 1.5 rep feet elevated ring pushup BWx12/8

Unable to squat or deadlift properly at the moment due to pain.

Symptoms:
(1) Pain right at the top of the inside of my right leg (seems to be in the iliacus or pectineus) when lower deadlifts - worst when standing up after finishing a set.
(2) Pain at the top of my right glute (seems to be in the gluteus medius) when locking out squats

Likely causes:
(1) Poor glute activation, so small groin muscles trying to extend the hip
(2) Poor glute activation, tight piriformis
(3) Perhaps not using a belt anymore has shown up some weaknesses

Rehab:
Switch mobility drill to Defranco's agile 8 - more groin and hamstring work
Actually do the mobility work every day
Save up for Cressey's 'Assess and Correct'

Any better ideas?

I've switched my nutrition to 16 hours fast + 8 hours feast, and I feel better as a result, with better concentration and energy at work. My weight is currently 190lb, though, so that's a drop of a few pounds - I'll make sure to get all my calories in and watch carefully for any more weight loss.