A week off and still in pain

I took last week off and even got a massage on Thursday.  The massage helped my muscles relax, but the hip issue is still there. It was feeling a bit better, so I tried lifting again.  No go.  I got through my foam rolling and mobility work, but the front squats did me in.  I did manage a big PR (105#), but after that my hip was screaming and I called the workout off.  Ouch.

I did some internet self-diagnosing and my guess is my sacroiliac joint is out of whack.  I made an appointment with my doctor.  I'm hoping for a referral to a physical therapist.

End of Phase 3

My hip was still feeling a little tweaky today, but since it was a upper-body day, I decided to lift anyway.  No problems!

Thanks to the decreased rep volume, I was able to increase some weights.  Maybe I wasn't supposed to do that, but I did.

Show and Go, Phase 3, Week 4
~0:50
Foam rolling and mobility work
Close-grip DB bench press - 3x6 @35# ea
1-arm DB rows - 3x8/side @50#
DB pullovers - 2x8 @30#
DB Cuban press - 12 @10#ea, 12 @15#ea
1-leg supine bridges - 2x8/side
Wall lat stretch w/stabilization - 2x20s/side
Kneeling heel to butt stretch - 2x30s/side

Taking it easy on the DLs

The plan today called for "easy" deadlifts.  Considering my hip/lower back on the right side is a little sore right now, I decided that was a good idea anyway.  I wouldn't have been able to set any records, so why try when I'm not feeling 100%?

Since it was a lower-body day, I threw in some chin-ups and pull-ups between sets.

I guess it's about time to start peeking at Phase 4!  One more month and I'll be looking for the next program.  I don't know if I've mentioned it, but I've thought about doing a strength program (like Starting Strength) mixed with Turbulence Training for a while.  I don't know if those fit well together.  I'll have to see.  Then I might repeat Show and Go, since I like it so much!

Show and Go, Phase 3, Week 4

1:05
Foam rolling and mobility
Conventional deadlifts (not elevated) - (warm-up 3 @135#) 2x3 @170#, 3 @155#
Side lying internal-external rotation - 2x8/side
DB Bulgarian split squats from deficit - 2x8/side @10#ea
Doorway slides - 2x10
Tall kneeling cable lift - 2x10 @25#
Leg raise thingies (subbed for natural glute ham raise) - 2x6
Adductor stretch and calf stretch - 2x30s/side

Yay for pull-ups!

After the encouragement I received from friends on my chin-up and pull-ups this past weekend, I decided to try to attempt them as much as possible when called for.  So, for this workout, I did the first rep as called for before continuing the set with cable pull-downs.  Wow!  Actual pull-ups are amazingly satisfying!  Of course, I've had my sights on them for so long, they make me a little giddy :)


Show and Go, Phase 3, Week 4
1:09
Foam rolling and mobility work
Close-Grip floor press - (warm up 3 @45#) 3 @85#, 3 @90#, 3 @95#, 2 @100# (failed 3rd rep... thank you safeties!)
Neutral grip pull-ups with Lynx grips - 4 sets of (1x neutral-grip pull-up plus 2x neutral-grip cable pull-downs @115#)
1-arm cable rotational row - 3x8/side @45#
1-arm DB bench press - 2x8/side @36.25# (hard!!)
Stir the pot -2x 6/direction on toes
Cable external rotation at 90 degrees - scapular plane - 10/side @2.5#, 10/side @5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

Need to set new goals!

This weekend, I met with several other gals who enjoy weightlifting.  It was a blast.  I don't know if it was the peer pressure or what, but I mostly made two of my goals for the year.  I wanted to be able to complete multiple chin-ups and one pull-up from a dead hang.  I did two chin-ups (mostly) and one pull-up (mostly).  I say mostly because I would like to get a tad more height on them before I call them done.  But, I never thought I could even get that close this early!  I might even make the height I want by the end of the month.  Wow!

This morning, I got my lift in that was scheduled for yesterday.  I realized that, for the last couple weeks, I had performed the wrong number of sets for the barbell lunges.  Oh, well.  I did the correct number of sets this time, which is the same number of sets that I did the other weeks.  It amazes me that I could get it wrong three times in a row!

Show and Go, Phase 3, Week 4
~1:13
Foam rolling and mobility
Barbell OH squat - (warm-up 3 @BW, 3 @10#), 6 @20#, 2x6 @25# (using the junior bar instead of the broomstick... not wide enough!)
Quadruped chin tucks - 3x5
Barbell forward lunge - (warm-up 3/side @BW, 3/side @45#, 3/side @65#) 3x6/side @80#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 2x8/side @45#
Cable woodchops - mostly chest height - 2x8/side @40#
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side

Update:  I actually found the goals I had stated back in December.  I think there is still plenty of work left to do on my other goals, so I'll just focus on those rather than make new ones!