Squat Programming Tweaks

[Adrian Montagut]

#24728

Hey Murph,

So I’m about six weeks out from the RPS Meet at TPS in May and am running into some pretty severe hip pain when squatting. It mostly seems to kick in whenever I squat over 70% for multiple sets of 3-5 reps and it’s too painful for me to push the weight up any higher. The pain Seems to be on my iliac crest (so, on my lower back_ primarily) and goes away if I ease off squatting for a little while.

Because I’m so close to the meet, what do you think I should do? The way I see it, my options are to either take a week or two off squatting and see if things improve, or cut the weight/volume/both

Thanks!!

[Adrian Montagut]

#24729

Should also mention the pain is almost entirely at the squat lockout and walkback, which leads me to think that it’s probably a hip flexor strain/overuse issue.

[Murph]

#24730

Tough call.

I am not qualified to make a medical diagnosis, so, I will not.

I strongly suggest getting in touch with Refined Wellness, our PT’s. I’d bet they can have you pain free in a session or two.

When are you in the gym again?
I also may be able to show you a few things that might help, but cannot via a keyboard.

A week off will not kill you.
Don’t squat this week, find an alternate.
Maybe a box squat, a good morning?
And lower the volume by 25-40%.

AND, if it hurts, don’t do it.

Call Justin or Nikki at (617) 398-0007, and get in to see them.

[Adrian Montagut]

#24731

Hey Murph,

I usually train very early, but am happy to make it in whenever you have a free half hour or so. When would be easiest for you?

[Murph]

#24732

Afternoons Tuesday, Thursday around 3:30-4 is best.

Let me know if that works.
Or today 12-130 while I am training.

[Adrian Montagut]

#24733

Cool, let’s aim for today at 12h30. Thanks for meeting with me!

[Author]

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