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Work through injury?

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patternsco
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2011/03/26 15:31:47 (permalink)
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Work through injury?

Hi guys,
 
been back in training since jan - trying to lose weight (101kg to 91.2) and leanup, so far so good
 
jan was a basic beginners routine
feb i moved to 5 x5
 
mon - A - squat, bench P, bent row
tues - B - deadlift, shoudler p, pull ups and dips (varied)
 
thurs - A
Fri - B
 
10 min cardio pre and 30 mins post - diets very good
 
my problem is ive started to notice, my right shoulder muscles are really sore (like torn) and my inner right leg/groin. its not so bad i cant move, but i tend to ignore pain and dont want to how long term damage.
 
with these sorts of things to you plough through and just strecth more and maybe lighten the load or stop all together?
 
thanks again
 
Al
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3 Replies Related Threads

    CitizenKane
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    Re:Work through injury? 2011/03/26 15:39:46 (permalink)
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    Don't try to work through it! Rest and let it recover. Seriously, you will only prolong the problem by trying to work through it.
     
    As an aside, your routine looks like the classic full body template except that you are implementing it wrong. The whole point of that routine is that you hit every muscle in your body in each session. By doing it 4 times a week with sessions on consecutive days, you are working out every single muscle in your body on consecutive days, twice a week. Therefore you are not allowing your muscles to recover and grow at all. Think about it, you hammer every muscle in your body on Monday, and then on Tuesday you hammer every muscle in your body again without letting them recover from the previous session. Training on consecutive days isn't a problem per se if you are using appropriate load and volume, but with a routine like that where I presume you are just lifting heavy on each lift seeing as you're doing 5x5, it should never be done on consecutive days.
     
    If you are following that routine, I would suggest doing it 3 times a week, on Monday, Wednesday, Friday, etc.
     
    I say this is a side issue but it may not be, you might find that your injuries are a direct result of your routine because there is far too much frequency on those big lifts.

    "Be adequate"
     
    #2
    patternsco
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    Re:Work through injury? 2011/03/26 16:19:11 (permalink)
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    thanks for your advice, il take a break and look at my routine then.
     
    i think i knwo when my shoulder hurt, i loaded too much on the bench P and felt it twing, same with squats and my groin.
     
    i usually do 1st warm up, 2nd medium, 3rd 75% max load, 4th max, 5th max to failure.
     
    i dont feel exhausted or sore but seeing great results, my strength has gone through the roof, im literally lifting double what i did when i started.
     
    but maybe now the loads are getting heavier its time as you say to think about if im over working my body???
     
    so could i change my routines so im pretty much doing A/B almost (almost) combined in each session?
     
    maybe:
    squat
    bench p
    deadlift
    shoulder
    pull up
     
    3 days a week? is that too much?
     
    i did actually start with the 5 x 5 the way you mention, i just didnt feel (even pushing myself) i was getting a full good workout every week hence i upped it for the last 5 weeks to 4 days.
     
    Advice will be take and welcomed
     
    thanks again
    #3
    patternsco
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    Re:Work through injury? 2011/03/26 16:21:37 (permalink)
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    as an alternative maybe its time to change from a 5 x 5 completely?
     
    i have been feeling that as of late.
    #4
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