aching wont go away

[Fliedel]

Hey guys, since 2 weeks I have aching near my groin or hip or tights I am not really sure ...

If I do squats or deadlifts it hurts, so I cant really do this both exercises. I need like 4-5 days of rest so the aching can heal.
But with my fullbody routine this wont work ....

Maybe some of you know if this is normal or should I do something against it ?


One more question : is there somewhere a good Push Pull Legs workput plan ?
There are so many and everyone ist different.

Thanks!

EDIT :

I found a plan, what do you guys think of it ?


PUSH
Benchpress 3x6-8
inclined bench press 3x 8-10

Militarypress 3x8-10
Lateral Raises(dumbell) 3x8-10

Triceps Rope Pushdowns 3x8-10
dips 3x max reps


PULL
chin ups 3x max reps
Bent over (Barbell) Rows 3x6-8
dead lift 3x6-8

Dumbbell Bent over lateral raise 4x10-12

Bizeps curls 3x6-8
hammer curls 3x6-8


LEGS
squats 3x6-8
leg press 3x8-10
leg extension 2x14-18
calves 1-2 exercises

[MinewireDesign]

You probably started with too much weight.

[Fliedel]

Hm, when I started about 3 months ago, I squaded like 20 KG, now I'm at 80 KG and I could do more, but I can't because of my aching ... Same goes with Dead lifts, I could do more

And this kinda sucks

[MinewireDesign]

Try warming up with the bar for 10 reps. Then add 25lbs./45lbs. on each side and do 3-5 reps until you reach your work weight. A warmup to 235lbs. would look like this:

- 10 reps with the bar
- 3-5 reps with 95lbs. total
- 3 reps with 135lbs. total
- 2 reps with 185lbs. total
- 1 rep with 225lbs. total

MAKE SURE YOU ARE SLEEPING AND EATING ENOUGH FOR RECOVER. You should just try working out every other day.