I'm a sponge



If you end up liking the program from that first link there's a more advanced layout a few posts down here that worked really well for me. Used it for my first cycle and pulled my first 600lb deadlift at a meet.


Unfortunately I've been dealing with some hip issues lately. I strained my lat outside the gym a while back and kept reinjuring it deadlifting, so I switched to sumo to take some pressure off my back. Now my hips are being a pain in the ass, I've been doing some mobility work. Both groins are pretty much strained at this point and don't necessarily hurt so much, but I have this 'giving away' sensation occasionally. I feel like working so heavy has wrecked my body. Since I was essentially maxing for a month span where i couldnt lift what I was programmed to pull lol
 
Unfortunately I've been dealing with some hip issues lately. I strained my lat outside the gym a while back and kept reinjuring it deadlifting, so I switched to sumo to take some pressure off my back. Now my hips are being a pain in the ass, I've been doing some mobility work. Both groins are pretty much strained at this point and don't necessarily hurt so much, but I have this 'giving away' sensation occasionally. I feel like working so heavy has wrecked my body. Since I was essentially maxing for a month span where i couldnt lift what I was programmed to pull lol

You could train around all that with stuff like belt squats, box squats, good mornings, high rep glute bridges, kettlebell swings with a band around the waist, kneeling squats with a band around the waist, etc. With the belt squats you'd want to mimic your sumo deadlift stance, same with the box squats, above parallel box a little below where your deadlift starting position would be. Building glute strength might help with the hip pain, too. I still think less complex programming is your best bet for now, but you could temporarily sub in some of these movements for deadlift for awhile till you can train normally again. Might even progress your deadlift without actually doing it.

Like for example for the DUP setup instead of deadlift you might do box squats on power day, good mornings on strength day, and belt squats on hypertrophy day. Do the direct glute work on your accessory day.

If your gym doesn't have a belt squat machine you can do something like this with a calf raise machine and dip belt. It's a good way to strengthen your sumo deadlift without getting your lower back fatigued.

Screenshot_20190413-124229_Gallery.jpg

For the kettlebell swings you'd just tie a band to something behind you and put the other end right around your hips so when you're swinging the kettlebell bell out you're driving your hips and glutes through against the band resistance. It's worth a try along with the bridges and mobility work.
 
You could train around all that with stuff like belt squats, box squats, good mornings, high rep glute bridges, kettlebell swings with a band around the waist, kneeling squats with a band around the waist, etc. With the belt squats you'd want to mimic your sumo deadlift stance, same with the box squats, above parallel box a little below where your deadlift starting position would be. Building glute strength might help with the hip pain, too. I still think less complex programming is your best bet for now, but you could temporarily sub in some of these movements for deadlift for awhile till you can train normally again. Might even progress your deadlift without actually doing it.

Like for example for the DUP setup instead of deadlift you might do box squats on power day, good mornings on strength day, and belt squats on hypertrophy day. Do the direct glute work on your accessory day.

If your gym doesn't have a belt squat machine you can do something like this with a calf raise machine and dip belt. It's a good way to strengthen your sumo deadlift without getting your lower back fatigued.

View attachment 109645

For the kettlebell swings you'd just tie a band to something behind you and put the other end right around your hips so when you're swinging the kettlebell bell out you're driving your hips and glutes through against the band resistance. It's worth a try along with the bridges and mobility work.

All of this is really helpful. I'm going to start reading through that material Eman sent me today as well. I signed up for the Juggernaut programming he suggested, until I read and get a good understanding of training.

Unrelated question, but does anyone use their personal internet/computer to browse the forums? I usually use Wi-Fi hotspots and VPN over a prepaid phone, but using my laptop would be much more convenient. Would I just use a VPN and Tor browser? Sorry for the noob questions
 
All of this is really helpful. I'm going to start reading through that material Eman sent me today as well. I signed up for the Juggernaut programming he suggested, until I read and get a good understanding of training.

Unrelated question, but does anyone use their personal internet/computer to browse the forums? I usually use Wi-Fi hotspots and VPN over a prepaid phone, but using my laptop would be much more convenient. Would I just use a VPN and Tor browser? Sorry for the noob questions
You don’t really need a VPN for browsing this site but won’t hurt.

I use my laptop at home to browse and no issues.
 
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