25 Feb
Over a week since I had been in the actual gym to lift. I had the intention of hitting the first week numbers just to get some work in and then re-adjust to start fresh on Monday. Well my Hip had other plans. Warming up with only 135 i felt my lower back start to hyper extend ever so slightly and then cramp up. So i called squats for the day. When i ignored this a month ago i really crippled myself up for over a week and had to go see the RMT. I learn. Sometimes slowly and painfully. I do learn.
I spent the next 2 days doing clam shells, stretching and figuring out how to get my back to relax and settle down. It worked.
This is becoming a science experiment of trial and error with my hip. I am collecting Data and slowly figuring things out.
27 Feb
I had different thoughts going into the gym tonight. By the time I got there I decided fuck the plan. Fuck everything I am going to rehab and stretch in order to get one good set of squats in. After 30 plus minutes of Belt squats on boxes (and using the setup to help stretch things), Lax balling most of my left side, foam rolling, Clam shells, and some other activation exercises I put the bar on my back then squatted to a ridiculously high box. dropping things down every few sets until I was 1 inch below parallel then i moved back to parallel. I ended up getting 2 x 5 x 95 to a parallel box that good and smooth (after the first one I wanted to make sure it was not a fluke.
So the evening was a success. I figured out a few different things with the Lax ball in order to smooth out the odd restrictions in my hip.
After every set I would analyze what felt weak, restricted, hurt or simply felt off and i rolled on the foam roller or smashed shit with the Lax ball.
I figure if i can get to the point where my squat is strong and smooth I will be able to cut back on the 30-60 min a day of rehab in order to work normal and not be uncomfortable all day.
So for now I will keep collecting data and see what becomes the key themes before I see the Physio on Friday and before I head to Connecticut.
03 Mar
In some ways I want to call this week a write off. It is Friday and no lifting, "Cardio" or Conditioning. All I did all week was stretch, Yoga, smash everything with a Lax Ball or Grey Rumble Roller. Oh and a ton of Glute activation and Strength Exercises. I also started standing on two boxes with a Dip belt then doing slow squats. It seems to settle the Piriformis issue and my ROM is increasing in the squat. I work the squat width from narrow out to very wide and simply move slow trying to feel my way through. I tried doing SLDL and Good Mornings with a bar as another experiment, again slow moving trying to feel things out. Things are coming along, just not as fast as I want.
In the next few days I am going to experiment with the KB's to see what I can and cannot do. From there I will build a daily routine. I am not sure if I am going to back off completely from Barbell lifting for a little bit or not, I just felt like i was beating my head into a door as my Squat and DL were not improving in either movement quality or strength anymore so I figured I should back up and try a different approach. Like i said the plan changes in the middle of the attack sometimes.
Physio Notes:
I have realized my Physio is Chatty. Now with saying that when I gave him the days update all he replied with was "Yup, we are headed in the right direction. Everything you are describing is normal" Then proceeded with hammering my glute with his elbow for 20 min followed by 15 min of heat pad.
I will probably let the next week be very organic in my approach. I will be in Connecticut a week Sunday. I am getting super excited to be heading out. I think meeting these guys and visiting this gym is going to be an awesome experience. I don't expect miracles from these guys in assisting me with my situation. At the same time though I would not be surprised at all.
In the mean time i will up the intensity this week so I feel like some harder work is being done on top of the experimenting.
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