Monday (2/19) Session
Comp. Squat
325x4@8
357.5x1@9
325x4@9
325x4@9
320x4@9
Comp. Bench
225x4@9
245x1@8
225x4@9
225x4@9
225x4@9
Overshot RPE’s but I was doing this very quickly with 3-4m rest between sets. Had to fit it in what I could.
Deadlift 455x1, 410x4, 405x4, 385x4x2
TnG Bench 200x6, 205x6, 220x6, 210x6
3-0-3 Tempo Squat 190x6, 200x6, 215x6x2
Yesterday
2ct Paused Squat
300x3@9.5
305x1@8.5
295x3@9
295x3@9
2t Paused Bench
230x3@9
240x1@8
230x3@9
230x3@9
2ct Deadlift Paused Just Below Knee
370x3@9
390x1@8.5
370x3@9
370x3@9
Comp. Press
152.5x1@8
170x1@9
Today
Comp. Press
147.5x4@8
147.5x4@9
147.5x4@9.5
140x4@9
Strict Press
115x6x4
Busy week, haven’t logged. On Monday something gave way/popped in my right adductor. I have had this same injury 3-4 years ago and I picked it up the same way–it starts when I play some soccer and overdo it. My right leg is not adapted to the violent kicking motion, the adductor is vulnerable and I exacerbate the injury squatting. This is the first time I had an acute problem under the bar. I had to bail out on the rep after the groin popped. I was able to bench at the training session after the injury, but leg drive was compromised significantly
I was able to work the next day, which included cycling about four hours carrying 100-300 pounds on a trailer. There’s no significant adduction when cycling, but loading and walking were very hard.
On Wednesday the injury felt exponentially better, almost miraculously so.
I’m unsure what exactly I did structurally–there was no bruising and I assume a tear would hurt more. I’ve never–to my knowledge–torn a muscle so I don’t have the experience.
I’ve been able to deadlift by modifying my stance–toes have to go pretty much straight forward which moves my hips further away from the bar. I’ve done some squatting with the empty bar. I don’t thing this is a muscle belly injury so the Star Protocol isn’t something I plan to do. Squats, even with the empty bar are tough right now. I’ll just keep deadlifting, do some leg presses, and keep testing the squat. When I can squat again it will be with a modified stance. Frustrating, but it will heal.
Here’s what I did for the week.
Monday
Comp. Squat
350x1@7.5
365 x Injury, had to bail on the rep
Comp. Bench
230x3@8
240x1@8
230x3@8
230x3@8
Wednesday
2ct Paused Deadlift
325x3@9
295x4@8
295x4@8
295x4@8
TnG Bench (all sets of 6)
185@6
195@7.5
200@8
210@8
210@8.5
200@8
Friday
Comp Press
155x1@8
170x1@9.5
150x3@8.5
150x3@9
150x3@9
Strict Press
120x6@8
120x6@8
120x6@7
125x6@8
Comp. deadlift
405x1@7.5
385x3@7.5
385x3@8
385x3@8
385x3@8
I noticed a large bruise on the injured adductor on Sunday. I’m reasonably certain I suffered a slight muscle tear and started the Starr Protocol
Sunday
Squat
45x25, 55x25, 65x25
2ct Bench
225x3x3, 245x1@10 (misloaded, should have been 240)
Leg drive still slightly affected.
Monday
Squat
65x25, 75x25, 85x25
feeling much better alredy. Though I started the Starr Protocol late I did do 3 hours of cycling the day after the tear, and I believe the tear was very small. I cycled at least two hours last Wednesday, Thursday, and Friday as well. Tuesday was tough but everything has felt much better by then.
Strict Press (all 6s)
115@7
125@8
125@8
125@9
115@8
Chins 7m = 29reps
Squat (Torn Adductor Rehab)
75x25
95x25
115x25
Comp. Bench
230x3@8
245x1@8
230x3@8
230x3@8
230x3@9
Squat Rehab
115x20, 125x20, 135x20