DanCR - Can you believe how much I am in heaven?

[James]

Ok, that would say to me there's a really high chance it's a partial tear. So yeah, I'll reiterate that IME you'll be best served by doing nothing but rehab exercises on your legs for about four weeks. That should give the adductor all the motion it needs to promote repair without risking further damage.

I would absolutely avoid squatting for those four weeks, and then spend another few weeks reintroducing squatting as an exercise with goblet squats or something.

Again, I'm going by my experience with my shoulder. It didn't come good until I stopped all benching and spent a month doing pure rehab work on it. After that, it was fine to bench carefully and light.

Yeah I just got done dealing with hip/groin bullshit and the only thing that helped with laying off barbell squats for a week.

Hope you feel better.

[Renascent]

Same as what others have said. Hope the adductor shit heals up quickly.

[EricK]

Sorry to hear about your adductor, man. Take it easy to let it heal right.

[DanCR]

5/13/24

Superset:
Bench Press 45,135,185,225x5 255x2 275x1 285x1,1
DB Bent Rows 50s, 60s x10 65s x7,7,10

Superset:
Seated Arnold Presses 45s x10,9,7
Standing Alternating DB Curls 40s x7,7,7

Notes: About those two top singles. Motherfucker swore he didn’t steal the first one, but he absolutely did. It was a joke. I was livid, sat there for ten minutes, got a different spotter, and holy shit that second one was maybe the worst grind I’ve ever pushed through. If I’m being honest, the guy probably should have taken it from me; big ups to him for being a pro. I’m so angry about my injury that, man, I needed that damn rep.

Speaking of the adductor, it kills me, but I’m gonna take @MarkKO’s advice and leave squatting alone for the time being - until it works itself out, however long that takes. In the meantime I’m going to be RDLing, leg curling, and leg extension-ing til I’m blue. Hoping that I can find a way to do the last of those that my knees don’t hate. I truly appreciate everyone who chimed in with thoughts.

All of the @10 work is starting to pack on some meat. Pleased with that at least.

[MarkKO]

5/13/24

Superset:
Bench Press 45,135,185,225x5 255x2 275x1 285x1,1
DB Bent Rows 50s, 60s x10 65s x7,7,10

Superset:
Seated Arnold Presses 45s x10,9,7
Standing Alternating DB Curls 40s x7,7,7

Notes: About those two top singles. Motherfucker swore he didn’t steal the first one, but he absolutely did. It was a joke. I was livid, sat there for ten minutes, got a different spotter, and holy shit that second one was maybe the worst grind I’ve ever pushed through. If I’m being honest, the guy probably should have taken it from me; big ups to him for being a pro. I’m so angry about my injury that, man, I needed that damn rep.

Speaking of the adductor, it kills me, but I’m gonna take MarkKO’s advice and leave squatting alone for the time being - until it works itself out, however long that takes. In the meantime I’m going to be RDLing, leg curling, and leg extension-ing til I’m blue. Hoping that I can find a way to do the last of those that my knees don’t hate. I truly appreciate everyone who chimed in with thoughts.

All of the @10 work is starting to pack on some meat. Pleased with that at least.

It'll suck now, but should significantly reduce your 'out' time. I wouldn't get too invested in exercise selection either, until you know what is and isn't pain-free because pain is your friend right now. What doesn't hurt is what you should be doing APART from the rehab work which won't be comfortable.

[mouse]

I was typing something but I must have got distracted and never hit submit...

Anyway +1 feet up benching (although you just benched and didn't mention it bugging you, but whatever... more benching)

You ever use snatch grip deads? Curious if they would bother you... I used to dig them for the extra quads...

[DanCR]

I was typing something but I must have got distracted and never hit submit...

Anyway +1 feet up benching (although you just benched and didn't mention it bugging you, but whatever... more benching)

You ever use snatch grip deads? Curious if they would bother you... I used to dig them for the extra quads...

Yeah benching was no issue because it’s not like I properly leg drive haha.

Never have tried SGDL. I’ve got lower body on Wed and will gently see if they’re a possibility.

[houzi]

Sucks about the injury.

Time to get really really good at bench!

[DanCR]

It'll suck now, but should significantly reduce your 'out' time. I wouldn't get too invested in exercise selection either, until you know what is and isn't pain-free because pain is your friend right now. What doesn't hurt is what you should be doing APART from the rehab work which won't be comfortable.

Hey, what did you mean by the bolded portion?

[MarkKO]

@DanCR It'll suck to shelve squats for a few weeks and have to figure out what leg work is pain free, but doing so will reduce the amount of time you end up having to not squat because it'll let your adductor heal properly

[DanCR]

@DanCR It'll suck to shelve squats for a few weeks and have to figure out what leg work is pain free, but doing so will reduce the amount of time you end up having to not squat because it'll let your adductor heal properly

Got it - thank you.

[augeleven]

dude, dealing with adductor stuff sucks. heal well, man.

[lehman906]

Being *forced* to be a bench bro and get your upper body strong and swole isn't the worst thing. It's hard to frame something like this as an opportunity, but if you can see it that way it's really helpful.

My favorite contest got cancelled, and I'm bummed, but I'm trying to look at it as extra prep time for contests in the fall.

[DanCR]

Being *forced* to be a bench bro and get your upper body strong and swole isn't the worst thing. It's hard to frame something like this as an opportunity, but if you can see it that way it's really helpful.

My favorite contest got cancelled, and I'm bummed, but I'm trying to look at it as extra prep time for contests in the fall.

This is what I'm leaning into.

Also, I've been bitching that my legs have been deeply sore for what now is months. There has not been one day when I woke up not sore, since I hit the squat PR in late March. No amount of "getting some bloodflow" has made any difference. This forced time off should finally cleanse me of the soreness. I have half a mind to skip tomorrow's lower body day entirely, but I'm pretty convinced that the soreness all has been the endless squatting. I should survive some very light leg extensions.

[lehman906]

Being *forced* to be a bench bro and get your upper body strong and swole isn't the worst thing. It's hard to frame something like this as an opportunity, but if you can see it that way it's really helpful.

My favorite contest got cancelled, and I'm bummed, but I'm trying to look at it as extra prep time for contests in the fall.

This is what I'm leaning into.

Also, I've been bitching that my legs have been deeply sore for what now is months. There has not been one day when I woke up not sore, since I hit the squat PR in late March. No amount of "getting some bloodflow" has made any difference. This forced time off should finally cleanse me of the soreness. I have half a mind to skip tomorrow's lower body day entirely, but I'm pretty convinced that the soreness all has been the endless squatting. I should survive some very light leg extensions.

I've experienced the same thing when I've tried to do full strength training and strongman training days. I've had to realize that events day is basically a leg day and a back day, and adjust accordingly. For me, it's better to come in possibly slightly undertrained but fresh than squeezing every ounce of stimulus out but riding the edge of fatigue.

[MarkKO]

Being *forced* to be a bench bro and get your upper body strong and swole isn't the worst thing. It's hard to frame something like this as an opportunity, but if you can see it that way it's really helpful.

My favorite contest got cancelled, and I'm bummed, but I'm trying to look at it as extra prep time for contests in the fall.

This is IME the gold standard of how to look at such a situation.

[broseph]

Traps are the new abs and I'm jelly of the fullness of your hair.

And once your taint heals you'll quickly regain any squat losses. I've nursed a few nagging not-quite-injuries for weeks to months only to have them disappear after actually taking some time off from lifting.

[DanCR]

Traps are the new abs and I'm jelly of the fullness of your hair.

[acorn93]

Never have tried SGDL. I’ve got lower body on Wed and will gently see if they’re a possibility.

I’d suggest straps and wearing pants or at least long socks. They tend to scrape my shins worse than conventional deads. Also watch out for the family jewels…

[DanCR]

5/15/24

Leg Extensions 20x10,10,10,10 (pauses at top)
Lying Leg Curls 75x6,6,7,7,7
Seated Calf Raises 80x12,12,12,12,12+45 x10 (drop set)
Adductor Pulses x20,20,20

Notes: This is going to be "legs" for the next while FML, with RDLs in place of leg curls every other session. Leg extensions always have fucked my knees, but I read recently that it's better to sit back (rather than lean forward), which is the opposite of what I had thought, so I did that and they seemed fine. Granted it was the lowest setting on the machine, but with the pauses the shit actually wasn't easy.

Adductor pulses are just putting a foam roller between my knees and squeezing with like 30% of my strength (for now). Felt the fucker, but it wasn't like I wanted to holler like I have when squatting.

Deadlifting a no go. Tried it, couldn't get into position. I could do stiff legged DLs but fuck that; RDLs will suffice.

I have ideas about the hip thrust machine and smith machine, but couldn't get on any of them and figured that probably was for the best.

For myself: the leg extension set up: seat 6, arm 2, pad second from top.