Grokk's Training Log

[atypical1]

What movements are you doing to loosen up your hips?

james

[Grokk]

Normally I would foam roll for a while, do some lunge-type stretches for hip flexors before and in-between sets of the workout, birddog variations and some glute bridges for glute activation, and leg swings. I also warm up on the box with a pvc pipe. I've tried lunges but I always feel that they work my tight muscles.

[Grokk]

Wednesday 21, 2009

I took out some of my previous frustration on the foam roller and stretches the past few days. It helped a bit.

Box Squat
20kg, 1x5
36kg, 5x5

Bench
20kg, 1x5
52kg, 5x5

Inverted Rows
1x12
1x12
1x10

One armed Rows
14kg, 1x5
18kg, 1x5
22kg, 1x5
27kg, 1x3

Reverse Crunches
3x12

Pullthroughs-light weight, trying to feel the movement
18kg, 3x10

[Grokk]

I haven't posted for a while here. I just got off on fall break so I've been away from the computer. Last friday I went to workout but my workout was cut short because of the break closing time. I managed to finish the most important thing though.

Before both workouts I did foam rolling, hip circles, leg swings, aggressive hip flexor stretching, some glute activation, and a few planks.

10/23/09

Box Squats
20kg, 1x10
38.5kg, 5x5
I did dome OHP reps but not with heavy weight. Same with deadlift technique.

10/26/09- The gym was closed yesterday but my friend with connections snuck us into the gym. We could only stay for 30 mins. I've never worked out in a dark gym before, it was interesting. Good thing I'm not lifting really heavy weight yet.

Box Squats
20kg, 1x10
41kg, 5x5-didn't feel too bad. I think I need to work on core strength as my back felt like it was doing a ton of work. Not sure.

One armed Rows
18kg, 1x5
22kg, 1x5
27kg, 2x3

Prone Bridges
3x45 seconds

I'll be trying to stay more consistent in the coming weeks. As long as I can bring up my box squat and loosen up the hip flexors, I'll be on the right path.

[Grokk]

Once again, posting has not been consistent. Last Wednesday was not a good workout as my hips were impossibly tight. Friday I did nto workout due to a weekend retreat although I got a lot of conditioning from being active all weekend. Tonight I decided to focus on the posterior chain as I felt tight as usual.

Foam rolling, hip circles, hip flexor mobilization, and static stretches.

Glute bridges 3x 10
Hip thrusts 3x10
One Leg Hip sled (machine for glutes) 5x10 - got up to supposedly 113 kg on the machine which is complete b.s. but it really helped me to feel my hips move correctly.
Planks 5x30 seconds

Tonight was a workout simply geared for weaknesses. I did a few other upper body movements like OHP and Chinups but neither were records by any means. With all the inconsistency, I'm thinking about starting the excel file over again except with my current weights. I also wanted to know if it would be possible to do some work on my weaknesses before I box squat. I heard that whatever exercise you choose first is the one you derive most benefits from as your fresh. My priority right now is not the box squat anymore but being able to walk correctly (ie loosening up my hip flexors). Would it be ok to do a more focused posterior chain movement and a torso stabilizaiton movement before squatting? I don't plan on getting into really heavy weight while doing this. I only want to do this to balance out quad and hip strength as it feels like my quads do most of the work. Thanks.

[Grokk]

Once again, its been awhile. I stopped posting as things have picked up quite a bit at school and I'm not following stronglifts very strictly anymore. It takes me a long time to get my lower body warmed up for a workout so I'm thinking about having and upper and lower body split template. Sitting all day at school makes it tough to squat using my hips. I still need to loosen up my hip flexors so I'm thinking I will stop posting as talking about it will do nothing. I just need to focus on my work.