So I think I stained my adductor magnus on my right side. I am currently doing THE POWERBUILDING II program, and I am on week 8. I was able to squat 380 for 2 at and RPE 9 (I was supposed to do 1 rep at RPE 8, but was worried I didn’t go low enough; watching the video afterwards I actually did get depth on both). I then dropped the weight to 345 for a set of 5 at RPE 9. It was on the 2nd rep that I felt a strong cramp at my inner hamstring/adductor region. I was able to finish the set, and 2 sets of 5 at 315 at RPEs of 8, but that adductor magnus region still feels sore. I was able to do step ups with some mild discomfort, but it was not too bad. I could not tell if I should work through it or stop. After the workout it would oscillate between feeling worse and feeling better.
tomorrow I am supposed to do some 2 sec paused safety bar squats with my benchpress day. I’m not quite sure how to go about this; just do incredibly light weight to get reps in? Should I shorten the range of motion to a pain-free range? Is it ok to increase the weight in this limited ROM if the pain is not present? Box squats? I do not have access to any machines, just a squat rack. Thoughts?
Hey - sorry to hear about your situation. Check out this article for guidance on making adjustments to training while working through this experience: Pain in Training: What To Do?
You may also consider adding in Copenhagen adductor exercises to help reintroduce movement to tolerance for that area.