Forty something ex gym rat starts all over again

Hips and especially ligaments at the rear hip are agony, Im really fed up as I've spent 8 weeks rehabbing these and only last week I had the first days of pain free existence for 2-3 years, and now it feels as bad as ever dammit.

So last night was sans squats and DLs.

OHP 33kg x8 x2
BOR 45kg x8 x2
DB row 22kg x8 each arm
IBP 50kg x8; x5
Bro curls 28.5kg x8 x2
Skull crushers 25kg x8 x2

After hitting a wall OHP has crept up suddenly which I'm pleased with and IBP still going up nicely. Still struggling for a comfortable technique on BOR.
 
OHP 33.5kg x8; x7
Squats 60kg x8; 70kg x4 (dropped to focus on form/ explosiveness, and nurse my hips)
BOR 47.5kg x8 x2
IBP 50kg x8; x7
Bro curls 30kg x8 x2
Skull crushers 25kg x8 x2

Dropping weight on BOR has helped get into a better groove of form - hopefully make further gains now.

No DLs until I'm sure they're not adding to my hip ligament strain.
 
Frustrating delay but got into the gym last night.

1. OHP 33.5kg x8 x2
2. Squats 705kg x8 x2
3. DLs 110x2; 90 x8
4. V bar row - abandoned- painful rear hips
5. BP 50kg x8 x2


Walked out feeling quite annoyed after not being able to row because of continued pain in my rear hip ligaments. However after cooling down my temper I'm now a bit more philosophical about it and see positives in getting a good result on OHP and actually my squat form wasn't bad and had more in the tank. Maybe that's what irked me most I just felt I could have gotten more but almost psyched myself out of it by getting annoyed.

Go again I guess.
 
Much better session tonight! Better mood, more focused and better form.

OHP 35kg x8; x6
Squats 70kg x8; 75kg x5
BOR 50kg x8 x2
IBP 50kg x8; x7 then some no-rest drop sets till we got to just the bar being pumped
Bro curls 30kg x8 x2
Dips 6

OHP has moved forward nicely since having my right shoulder blade peeled off the muscle underneath!

Played with squat a bit by going wider for the first set, but moved back to shoulder width for 75kg - probably had more in the tank and now disappointed I didn't shoot for 8. Still at least I'm now confident to go for it next session.

Bit of a set back against my targets for Dec 31 but still making progress which is the main thing.
 
Well finally got back on the horse! It's been a disaster since mid December, lots has happened and I would be tempted to blame work pressures but that's just making excuses. Basically I did what I've done before and went too hard too fast and just burnt out. It's taken me longer than I would have liked to get my motivation back to a point where I put my gym gear on and walk back through the door but that's exactly what I did last night - wasn't easy but once there it got better.

Trying to learn the lessons I eased back in with a bit more volume at lower weight to get things moving again. Long warm up and cool down on the rower and a good deal of stretching and mobilising.

Squats 40kg x 6 reps x 6 sets
Bench press 40kg x 6 reps x 5 sets

Followed this up this morning with -

Pull up 2 reps x 5 sets
DB curls 10kg x 6 reps x 3 sets
Planks, crunches and ab walk outs

Obviously legs are like flipping jelly this morning - bloody wimp!
 
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