Texas, week 12, intensity
Warm-up:
back squat (doubles to 225#)
3x1 bench press (170)
3x1 weighted pullup (2x90,100 [video confirmed that it was short ~3"])
Lots of soreness in my hip flexors (right moreso than left). Felt pretty uncomfortable during warm-ups, so I decided against doing any heavy doubles. Bench press felt good; the reps were a bit slow, but improved with each set as I focused more on engaging the back and pushing through with my legs. Lack of improvement in weighted pullups isn't surprising, considering I haven't focused on these. Finished by foam rolling the hips and quads. That hurt like hell.
5 comments:
Brian, that's some heavy weight on the pull-ups!
Yeah, I went to PT to have them look at my knee, and they had me doing foam rolling for the first time. I had done some massive squatting a few days prior so that was markedly unpleasant.
Interesting. What was the actual diagnosis? And what did they say the foam rolling actually did to help you get better?
The diagnosis is that my knees are structurally sound, but I may have some interior inflammation. Also, my right leg is slightly longer than my left which creates a small imbalance in my stance.
There wasn't any specific thing they could find that was wrong enough to explain the knee pain that I get every now and then, but there were a few general things they wanted to try out anyway. One of those things was loosing up my IT band and strengthening my ankle support. The coach at crossfit noticed this too, that when I deadlift or squat or anything my ankles shift medially and my arch collapses. I've been working on keeping it solid over the last few sessions, but I have a feeling it'll take way longer before I don't have any problems in that area.
You might do well to get some lifting shoes, or at least lift in shoes with a stiff sole (Chucks, or work boots will do fine). I find it hard to believe that you can prevent your arches from collapsing once you load enough weight on the barbell.
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