A tale of woe, intrigue, and boring, boring recovery lies ahead. Turn back all you rubbery 20-somethings with poisonous levels of testosterone, or abandon hope -- for this is a terrifying story of #gains
lost and the futile battle with middle aged entropy... After coming back from a nasty, early-January bout with the flu, and prior to starting @jordan_barbellmed
Intermediate plan, The Bridge, I found that I had somewhat intensely strained my groin (most likely my adductor longus) doing a very silly set of hip thrusters. But, being an idiot guy who was already on the road to recovery from sickness, I decided that, "ehhh, it wasn't that bad" (not at all what I would tell the guys I coach, btw). Big mistake!
Going ahead with The Bridge, and just reducing the weight a bit, I soon found myself literally hobbling out of my squat sets. Needing to immediately to sit down between each set and grind a lacrosse ball into my left adductor, just to continue (remember, this is at reduced weight). So... after idiotically risking a serious injury, I finally wised up and pulled my head out of my keester.
Thus, we come to my recent period of absentia and the content of this post. Knowing that some other folks on the Internets may be struggling with a similar strain, I'm posting my adductor rehab lifts and, some regular rep work. The only disclaimer is that this has worked for me, and may not be right for you or could even make your injury worse if performed incorrectly. It's also very important that you attempt these slowly and progress them at a very moderate pace.
This morning, my workout consisted of the following:
• Regular sets of 5x3 #startingstrength
style LP squats (sans the wacky open hands) -- today at 225. THIS movement has been the most important aspect of my recovery. I started the #LP
at 95lbs, and am adding weight to the bar with each workout. Staying tight, controlling tempo, and being consistent is key here.
• 4x4 Cossack squats with progressively added weight. • 4x4 Silly looking DB reach-though things. They probably have either a technical name like lying reverse stretch adductor pull or a cartoonish name like worm crunch pumps, but they work either way.