Rigglet's Beginner Training Logs

by **Mehdi** » Mon Jan 14, 2008 5:29 pm

Good work on the 235lbs. What's with the groin again Rigglet?

by **phillipsjosh2415** » Mon Jan 14, 2008 5:50 pm

Great job rigglet! You are definitely a couple weeks ahead of me on the squats and deadlifts, but we are even on the OH Press. Did you start with higher weight or something? I dread the first time I stall. I know it's coming some day, and I know I'm gonna be so mad when it does.

by **rigglet** » Mon Jan 14, 2008 6:18 pm

@Mehdi
I've been having a pain in my groin area during and for a couple of hours after I squat. Doesn't seem to bother me on the deadlift. And I usually have no discomfort by the following day. It worried me when it was really hurting last Tuesday (non lifting day) during my bowling league. I took Friday off to rest it and it felt better, but it is still nagging. I've started additional stretching and that seems to be helping as well.
@Phillipsjosh2415
I didn't start with higher weights, but I increased by 10lbs on my squat and bench and 20lbs on my deadlift for a while in the beginning since I wasn't a true beginner to weight training. I've since moved back to 5lb increments for squats and bench and 10lbs for my deadlift.

by **Mehdi** » Mon Jan 14, 2008 8:10 pm

Pay attention to that groin. It can lead to knee/lower back problems on the same side. Try to find out what you have, it shouldn't hurt.

by **phillipsjosh2415** » Mon Jan 14, 2008 8:19 pm

rigglet:
@Phillipsjosh2415
I didn't start with higher weights, but I increased by 10lbs on my squat and bench and 20lbs on my deadlift for a while in the beginning since I wasn't a true beginner to weight training. I've since moved back to 5lb increments for squats and bench and 10lbs for my deadlift.

OK, I see. I am satisfied with the increases I have made. I was not new to weightlifting either, but since it had been so long since I had done any serious lifting and never had done strength training (full body, compound exercises only) I thought I would just start out like a complete beginner. I kind of wish I had used bigger increases for bench press though. I am just now up to 110 lbs (5x5) and it is still the easiest thing I do. From what I think my 1RM is I don't think I'll stall on bench until somewhere around 210 lbs. Not sure though. We'll see. Again, great job of the lifts!

by **rigglet** » Mon Jan 14, 2008 8:38 pm

Mehdi:
Pay attention to that groin. It can lead to knee/lower back problems on the same side. Try to find out what you have, it shouldn't hurt.

Thanks Mehdi. I will keep an eye on it. I have been doing static stretching several times a day and 2x25 BW squats on non workout days. It seems to be making a difference. The other thing I am wondering is if my form may have gotten sloppy the workout that I injured it. If I can't do all my sets on Wednesday (which I hope is not the case) I will have to do a soft deload on squats per the program anyway. That will give me a good opportunity to double check my form and make sure I'm not doing something wrong.
Thanks again for all the advice.

by **rigglet** » Wed Jan 16, 2008 4:22 pm

Monday 1/14/2008
Squat - 235 lbs. 5/3/2(dropped to 205 for this set)/0/0
Bench - 150 lbs. 5/5/5/5/5
Rows - 120 lbs. 0/0/0/0/0
Dips - 5/5/4
Cardio: Stationary Bike 10 min. post workout.
Comments:
Groin was really hurting today (post bowling night). The pain was so bad that I couldn't finish my squats nor do my rows. The pain was a bit different today than previously, but no less intense. I has migrated from the low groin to the upper groin/front hip area. Stretching was really working, but bowling last night really aggrivated it. Here is my plan. Next week was due to be a "rest" week anyway, so I am going to skip Friday's workout and completely rest next week (no lifting and no bowling). When I return the following week I will do a deload on squats. Not sure if I should drop 10% or 20% when I return. Thoughts?
I think this is important because I need to let this thing rest or it is obviously not going to heal. I've been dealing with it for over two weeks now and it just continues to get worse. I think the deload is important too because I am certain my form is off by now. I'm sure I have been compensating for this injury with bad form, and as we all know form is the key.
Any feedback on my plan is welcomed and appreciated.

by **Mehdi** » Wed Jan 16, 2008 4:32 pm

go for a 20% weight drop. Make sure you do something about that groin during the rest week, active recovery (stretching).
You do need to to take a look at this indeed Rigglet. Problem is not going to solve itself magically as you know, it just will continue to get worse and then you'll get more problems (lower back/knee). Deload, but take a look at groin. Try to find out what you have.
Try also this guide: volleyball-base.com/blog/2008/01/04/hip-mobility-part-2-the-program/
Dynamic stretches are better than static stretches for the groin, Lauren has good tips & she knows her stuff.

by **rigglet** » Wed Jan 23, 2008 9:31 pm

OMG guys!!!! I am dying from lack of gym time!
I never thought I would think like this, but it is killing me to not do my lifts this week. The groin is feeling a lot better and it makes it really difficult to stay away from the gym, but I know that I need to be patient. Monday can't get here soon enough.
It really seems that it was just a strain/pull as it is not bothering me a bit any more. The stretching (both dynamic and static) really seems to have helped. The true test will be on Monday when I get back to lifting.

by **GenGau** » Wed Jan 23, 2008 10:05 pm

Injuries suck, no way around it! I had to take last week off (only 1 week) because of my shoulder and it killed me not to be able to lift!

From the looks of your training log, you've come a long way; keep up the good work.

by **rigglet** » Mon Jan 28, 2008 3:26 pm

Monday 1/28/2008
Squat - 185 lbs. 5/5/5/5/5
Bench - 135 lbs. 5/5/5/5/5
Rows - 110 lbs. 5/5/5/5/5
Dips - 5/5/5
Cardio: Stationary Bike 10 min. post workout.
Comments:
It was so nice to finally get back in the gym. Groin (front of hips really) was a little tight this morning, but no pain. I'll keep with the stretching to see if it will loosen up. I did notice that my form had gotten very sloppy since the injury. The weights today felt heavy, but I was also very focused on my form. I'm willing to bet my poor form was the cause of my injury. grrrrr! I'll be honest, this was one of the toughest workouts I've had since starting this program. Not sure if it was the week off or the concentration on pure form, but I was very gassed afterwards. I had planned on 20 minutes of cardio post workout, but 10 was all I had in me.

by **Mehdi** » Mon Jan 28, 2008 3:37 pm

From is because of the layoff. You need to relearn technique. It comes faster than the first time you did them as you might have experienced, but there's definitely a learning curve. You've got "muscle memory" with you, strength will come back fast.
Layoffs tend to make this much harder, that's one reason I don't like to skip workouts, it's easier to keep working out, than skipping one workout

by **phillipsjosh2415** » Mon Jan 28, 2008 11:01 pm

Hey, rigglet! Glad to see you were able to get back to the gym today. Like you, I would be so mad if I couldn't work out at all. Congratulations! Hang in there!!

by **rigglet** » Wed Jan 30, 2008 6:12 pm

Wednesday 1/30/2008
Squat - 190 lbs. 5/5/5/5/5
Overhead - 85 lbs. 5/5/5/5/5
Deadlift - 205 lbs. 5
Chin Ups - 2.5/2/2
Cardio: Eliptical machine 10 min. post workout.
Comments:
Felt alright today. Front hip/groin was nagging me a little more today. No real pain, but just a tightness/dull ache. Now 5+ hours post workout, it is just this dull ache that won't go away. I can't seem to find a stretch that will hit this area. I am hopeful that this thing doesn't start up again.

Man I am terrible at chin/pull ups! I just can't seem to get this number to increase as much as I would like. I'll keep pushing it and I know it will get there, but sometimes it is so frustrating. Also, meant to do 20 minutes of cardio but again I was really whooped after the lifts. I figure 10 minutes is better than nothing.

by **rigglet** » Tue Feb 12, 2008 9:25 pm

Well I haven't posted in a while and unfortunately I don't have any update on my training. I have not been working the Stronglifts 5x5 program for the past 2 weeks. This hip/groin injury has still been bothering me. I though that moving temporarily to a workout schedule that didn't include squats everyday would give it time to rest/heal, while still maintaining my current strength gains. Unfortunately this has not been the case. So now I'm off to the doctor to see if they can tell me anything. I'm worried about what they may find. I don't want to be away from the program for too long. If they determine it to be just a muscle or ligiment tear/strain I should be able to get back to it fairly quickly (just at a lower weight). If it's worse...well...then we will have to see.
I know most people are probably tired of hearing about my lousy groin injury, and I'm sorry for bringing it up again. But I view this group as my gym friends and family. With this injury hanging on I have been having thoughts about whether I wanted to continue on this program, but I know in my heart that I do. So I am hopeful that the doctor doesn't find anything major and I will be back at it soon. I was super happy with the results I was getting and I want to continue progressing with the program.
If anyone has any ideas or suggestions I am all ears. I just really want this thing to go away....

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