Hi team/bb, community,
Probably an often discussed topic but would it be possible to get a sense on whether my approach to this issue is ok.
By way of some background, I am 28 (not sure if that is relevant!) and after a few years of on and off strength focused training (which started with Starting Strength but has predominantly been with various BBM templates) I took a break and ran the BBM bodybuilding templates back to back for most of 2022. I was mentally a bit bored of heavy singles/SBD and experiencing a lot of work/life stress and just wanted a change of pace and to look and feel better than I did.
Towards the end of 2022 I decided I wanted to dip a toe back into SBD strength training and start running Strength III. When I increased my low bar squatting intensity I started to experience sharp elbow pain that was affecting my squatting / benching. I decided to move the bar slightly up my back and found that I could squat at the same weight at the same relative intensity (still low bar) but with no elbow pain. It was about this time that I started to develop pain in my right hip.
Most of my low bar squatting sessions would begin with a fairly unpleasant level of pain in my right hip that was hindering my depth and tended to require an extensive number of warm up sets with the empty bar/60kg before I felt “comfortable enough” to increase the weight to my working sets. The pain was much worse on some days and much better on others but I was able to “push through” the sessions and ultimately hit all time PR’s on my Squat (190kg)*, Bench (135kg) and Deadlift (220kg) at the end of the block which was quite fun. *potentially questionable depth on the Squat but I was happy…
Subsequently I have gone back to the bodybuilding templates (just completed a 6 week block) squatting high bar, split squats, leg press, leg extensions/curls etc. but no low bar. I have very little pain/discomfort at all with high bar and hitting depth fine even without much warm up, but on the few occasions I have tried my low bar stance even with the empty bar I experience pain/tightness in the hip.
My operating theory is that, when I changed the bar position on my back, I may have exposed myself to a slightly new movement pattern at a fairly high intensity that I might have not been adequately prepared for. My plan is to keep running the bodybuilding template (because I am enjoying it) but in the near future to keep high bar squatting but re-introduce some light low bar alongside (perhaps at a 5-3-0 tempo).
Does this seem sensible i.e. to keep training the high bar without modification and re-introduce low bar slowly with a tempo? Would appreciate a steer.
Thanks in advance.
Hey @TheCakeIsMay ,
First off, congrats on the PR’s! That was a solid looking 190kg squat. To your question, I think that is a good approach to train high bar as is and re-introduce the low bar squat using a slower tempo. Practically speaking, slot 1 of Day 1 (bodybuilding template) could be high bar, slot 2 could be a tempo low bar to a tolerable depth. Having the high bar work completed first should help to serve as a bit of a warm up and help with limiting load (along with the tempo) on the low bar squatting afterwards.
Thanks Charlie! That’s really helpful.
Are there any thoughts/expectations I could set myself around how long it would likely take to go back to normal low bar squatting? This all materialised over a ~10 week period so would it be reasonable to expect the same period for it to dissipate?
Of course! I think it’s reasonable to expect improvement over the course of ~10 weeks with ebbs and flows in symptoms throughout the process. Assuming your goal is to work back into heavier low bar squatting in the 1-5 rep range, you might try lowering the rep range by 1-2 reps every two weeks or so. For example, after 2 weeks of running 10 reps, the following week you could lower to 8 reps up to RPE 7, 8 reps up to RPE 8 the following week, then lower the rep scheme again. Given you’re running the Bodybuilding template, you could stick to 6-8 reps once you reach that rep range to stick with the general theme of that template.
If you run into any issues and would like more hands on guidance, we do offer remote consultations and rehab focused programming. You can find our intake paperwork here: Coaching Questionnaire - Injury & Rehab | Barbell Medicine
Thanks Charlie, that is really helpful guidance and I will look to implement that strategy. I did my 2nd session of 5-3-0 squats today (as the 2nd slot in BB template as suggested) and felt good other than remembering how much tempo work sucks!
Also just wanted to add that I have found your “embracing the process” article really helpful in my understanding of this.
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