I'm truly ****ed up at this point

Crazy_Desi · 11-27-2007, 08:13 PM

So I started lifting seriously this mid July. Did starting strength, had the following gains:

BW: 148lbs to 160lbs
Squat: 85 --> 190 (5RM)
Bench: 75 --> 130 (5RM)
Deadlift: 115 --> 215 (5RM)
Rows: 85 --> 130 (5RM)
MP: 55 --> 105 (5RM)

I felt great at that point, made some awesome gains within 3 months.

Then suddenly, both of my hip flexors got ****ed up during squats. The pain persisted for around 2 months, but it was a bearable pain that went away during squats, and it wasn't that bad when not working out. When I messed them up, I stopped Rippetoes (Squats are the base of that program). It's been over a month since I've squatted.

I started to cut after that since I was skinny fat, and then one day when I did deadlifts I ****ed up my lower back (no idea why, was only doing 195lbs). So I pretty much couldn't bend over for a week. After a couple weeks, I started deadlifting again (today).

I stopped dieting for a couple weeks, and cheated like a mother****er lol (exams are horrendously stressful here

).

So today I went to workout doing Rippetoes, because when I bent my legs and my lower back, I felt no pain at all. I tried squats, I couldn't even keep myself up straight doing 95 lbs. Going past parallel even a little bit at 115 hurt my hip flexors a lot. I tried deadlifting 185 (usually very managable for me), could only do 1 set. I tried benching 125, could only get 4 reps.

I'm guessing the strength loss is because I quit squatting and deadlifting, and I did some bull**** split during that time, and because I stopped taking creatine for a week or so.

My question is, what can I do at this point to recover from my injuries? What workouts can I do? I'm thinking to just cut until January at this point, to get rid of some of my skinny fat areas, and stretch a lot between now and then, so hopefully I can squat/dl again.. I'm really sick of looking like a typical skinny asian doing upperbody.

:::JMANN::: · 11-27-2007, 08:18 PM

take it from me, if you keep training, even with light weights, you will prolong the recovery period, continue aggrivating the injury or even make it worse. if you haven't taken time off you might need to. as far as training, whether it's now or later, you can only start from where you at, lighter weights now, and build your strength back up. there's no magic way to get back to where you were without starting a few steps back.

Crazy_Desi · 11-27-2007, 08:51 PM

Quote:

take it from me, if you keep training, even with light weights, you will prolong the recovery period, continue aggrivating the injury or even make it worse. if you haven't taken time off you might need to. as far as training, whether it's now or later, you can only start from where you at, lighter weights now, and build your strength back up. there's no magic way to get back to where you were without starting a few steps back.

Yea I understand what you mean.. I waited until my legs felt alright to try squatting again. Before I went to the gym I got into the squat position without a barbell and tried to stand up, and I felt no pain in my hip flexors so I thought I would try squatting. Bad move, I still had the pains

As for deadlifts, I was doing fine, but I guess I had bad form once and I hurt my lower back pretty badly. SO I guess I have to quit those too.

It's pretty depressing to me, considering those were my two favorite exercises, and now I'm stuck without a program, and I can't really bulk either. I feel no motivation in the gym, because I have no idea what to do. Today for example, I failed at squats, deadlifts, and bench, so I guess what I'm asking is a workout plan that doesn't stress the hip flexors and lower back..

I'm probably just going to do less compounds and more isolation lifts during my cut (just a 5 week cut), and I'm hoping there are stretches that can heal these injuries.. I really want to squat/deadlift again.

Crazyjoe23 · 11-27-2007, 10:39 PM

REST and at 1000000% start again i can see your hungry so you'll be okay...Focus on things you need work on like your diet you cna still keep that on track and mayeb some push ups and sit ups pull ips while your healing just to keep your heart healthy

:::JMANN::: · 11-27-2007, 11:08 PM

since it's not your legs themselves that are bothering you, maybe you can switch out squats temporarily for something like leg press that doesn't require as much stress on your hips. same with working out your back, try lighter weight or hyperextensions to strengthen your back until you can dead again. build up strength with good form and lighter weights and you'll be able to lift heavier over time. you also may want to consult your doctor since you already took time of and it's not healed.