Sore adductors from squats

Training Q&A [Moderated]
1

I’ve been dealing with very sore adductors from squatting since phase 2 of the BT and has now affected me the first 2 weeks of PB1.

Im not sure if this is the cause, but phase 2 of the BT is when I started using weightlifting shoes for the first time.

I’ve essentially had to skip my supplemental squat on day 2 since then because I’ve been too sore. I lowered the weight on my squat when I first started using the shoes and worked my way back to where I was.

After that I tried lowering the weight or skipping back off sets but the soreness persisted. My squats always felt smooth and I think I was hitting appropriate rpe.

I plan on going back to my chucks next week to see if the shoes are the problem. Does this seem like a reasonable experiment or is this unlikely to be the cause of my soreness?

Ive squated similar weights with more volume with flats back in my dark LP days and never had these issues. Only other thing I can think of that may be affecting recovery is that I haven’t increased calories in a while and my weight has been a little stagnant for a few weeks (I weigh 165 and eat 2800 cal).

2

Jose,

While adductor soreness is not unusual, it shouldn’t prevent you from squatting the next day if the programming is appropriate- even if the weight used has to be much lighter, I don’t think this is likely to do with shoe change or energy intake. Rather, I’d guess that the training stress was too high for you to tolerate at the given time and currently.

I would recommend increasing the rep range of Day 1 squats to 12’s and doing them with a 3-0-3 tempo for the next 3 weeks and doing one less set than prescribed. I would also lower the RPE on day 2 squats by 2, increase the rep range to 10’s and do them with a 3-count pause. Go as light as you need to.