Beginner Acclimation 1B W4

[Adrian Montagut]

#23855

Happy Monday guys,

Here are the top sets from the final week of the Beginner Acclimation block. I was dealing with some pretty bad lower back/hip pain until today, so not everything looks as nice as I would’ve hoped.

Squat – 275×5 @ 6 – https://www.instagram.com/tv/Ce5xCV-lGpr/?utm_source=ig_web_copy_link Hip pain was definitely at its worst for this workout and technique isn’t great as a result. I did attend Squat Day and got some really good cues from Coach Cody that I’m hopeful will be reflected in next week’s squat session

Bench (1s pause) – 185×5 @ 6 – https://www.instagram.com/p/Ce8fXrDgIfD/?utm_source=ig_web_copy_link . These felt all right, trying to drive my knees out a little more and not have my upper back collapse. Lower back pain also put a bit of a dampener on my leg drive.

Deadlift – 345×5 @ 6 – https://www.instagram.com/p/CfBpTy2AjS6/?utm_source=ig_web_copy_link Cheesed the lockout on the third rep but caught it and righted course. No pain

I’m curious on what to do next, given I still don’t have a total – should I jump right into the Beginner Powerlifting block?

[Murph]

#23856

Squats:
Looked pretty good, especially with pain. Is there a movement that triggers the pain more than others?

Bench:
I won’t critique the technique too much die to the hip pain. It looked more like a 7 or an 8 to me though.

Deadlift:
Look pretty good.
Again, it does not look like a 6.
If you have pain or a movement issue, I suggest posting in the forum for an alternate exercise.
EG: Floor press instead of bench.

It might be a good idea to stop in Refined PT and ask about some treatment. They can usually resolve pain pretty quick.

If the pain is not gone by next week, post for alternate exercises.

[Adrian Montagut]

#23857

Hey Murph, the pain is almost entirely gone today so it shouldn’t be an issue moving forward. I did a lot of band good mornings and stretches and that seems to have resolved it – probably just an overuse strain

Good to know on the RPE front – I’ll lower the weight for sets @ 6 moving forward

[Murph]

#23874

Glad to hear it is gone.

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