View Workout (Joe Uhan)
Squat "PR"?
June 14, 2020 (Morning)
Exercise Type: Weights
Comments:
Slept in. Had a "histamine attack" last night = could not fall asleep. Laid in bed for :30, then got up and took (another) half-allegra and a benadryl, stayed up another :30, then finally fell asleep at 1.
CA got up ahead of me and did her weights before I did.
Spent the first half hour on mobility:
1. Adductors! I'm SUPER-interested in these now, since both CA and I have strained them (me spring '19, CA last month).
Adductors:
* mostly 'adduct' (part of the flexion cycle of running
* are mild/moderate flexors
* some are mild extensors!
So if you're inefficient:
* weak hip drive (hip flexors) AND/OR
* weak glutes (push-off)
You'll overuse your adductors. If you overuse them:
1. It pulls your hip joint off-axis (inefficient everything) - makes me think that it'd be worse off for stance stability and push-off: if you can't ABDuct, then glutes will be weaker.
2. It pulls your PELVIS off alignment. That then fucks up a lot of shit.
For CA, I think a big part of her chronic hip stuff is related to #1. For me, it's mostly #2.
So what I did today:
1. Adductors
2. Pelvis mobility (R SI joint, R L5 extension; L pelvic depression)
It helped. It's been hard to "do the right thing" (hip loading) with my new strength routine.
After that, did weights.
Of note today: I squatted 165lb. This isn't much, but for me, I'm pretty sure it ties a "PR". I've never been strong at backsquat (or necessarily tried hard), but my squat as REALLY improved the past two months -- because my single-leg hip efficiency is better!
Promising.
For me to recover from this ankle injury, my hips MUST be tip-top!