CallmeZen training log

[CallmeZen]

Is there a difference between a good or bad roller? I'm thinking of getting a cheap one like this.

BLACK AP ROLLER 5" x 13" DEEP TISSUE MASSAGE:Amazon:Sports & Outdoors

 

[galapogos]

Is there a difference between a good or bad roller? I'm thinking of getting a cheap one like this.

BLACK AP ROLLER 5" x 13" DEEP TISSUE MASSAGE:Amazon:Sports & Outdoors

Yes there is.

 

[CallmeZen]

Wasted workout.

Discovered that the pain wasn't on the inner thigh but the outer thigh.

Supposed to squat and deadlift today.

Did some stretching prior to squatting, ease the pain.
When I squat with the empty bar and hits parallel, there's this sharp pain.

Same thing happen with deadlift with I'm lowering down the bar to ground and the starting position.

No foam roller, only can stretch...

 

[stoneblackdragon]

Go Daiso, the one in rivervale mall has these, buy a $2 hard baseball/softball, it works much better than a tennis ball, can give it a try to roll out your glutes/hamstring/thighs. Or buy a rolling Pin, (those bakery ones) also from daiso $2, and you can use it like the stick. The PT at cgh sports medicine taught me this. they work pretty well

 

[CallmeZen]

Hey thanks for the suggestions. Was using a Nike bottle just now. Shall try the baking pin later. Thanks.

 

[galapogos]

Go Daiso, the one in rivervale mall has these, buy a $2 hard baseball/softball, it works much better than a tennis ball, can give it a try to roll out your glutes/hamstring/thighs. Or buy a rolling Pin, (those bakery ones) also from daiso $2, and you can use it like the stick. The PT at cgh sports medicine taught me this. they work pretty well

Yup daiso is great for this Can get golf balls for the soles of your feet too.

When did the PTs at CGH SMC teach you this? They must've upgraded their knowledge. 5 years ago when I told them I was foam rolling they looked at me like WTH was I doing that lol.

 

[CallmeZen]

Hais, walked into the gym feeling damn pumped to squat.

Stretched plenty at home before going down.

Still the pain is there... Baking pin too small at home.

Squats 0
Bench press 65 5,5,5,5,4+1roll
Row 70x5x5

Db chest press 16x8 18x8 20x6
Leg press 55x8 100x8 155x8 full loadx16
Cycle max resistance 3mins

Feeling damn lost in the gym when I can't squat.
Tried warming with up goblet squat, no issues.
But on barbell squat 60kg, the pain is still there.
Tried doing sbj, when I land, there's this immense pain on the hip/upper thigh.

 

[CallmeZen]

Bloody pain still bugging me. I can't find any exercises that stretched the exterior hip that is causing me pain.

Missed squats
Bench 70x5x5
Missed deadlift.

Working on form and watching tnation articles, certainly helped a lot.

Probably try squats tmr on a lighter weight.

 

[CallmeZen]

Decided to battle through the pain and squat.

Squat 80kg 5,5,5,5,5
Bench 70 5,5,3 +roll of shame 60 5,5,5
DL 100kg 5

 

[stoneblackdragon]

how did the 80kg squats feel? do you feel pain when bodyweight squat, goblet squat?

Since you said the pain is in the upper thigh hips, can i recommend stretching the hip flexors. as in long and deep stretch 10 mins plus

 

[CallmeZen]

how did the 80kg squats feel? do you feel pain when bodyweight squat, goblet squat?

Since you said the pain is in the upper thigh hips, can i recommend stretching the hip flexors. as in long and deep stretch 10 mins plus

The pain subsides already, well most of them. It's just the abductors that's the pain still lingers.

Bodyweight squat/Goblet squat, No.

80kg felt manageable, considering the weird pain.

I'm currently doing a similar stretching exercise to this.

Hip Flexor Stretch - Done Correctly - YouTube

and

Stretching for proper squat depth - YouTube

If you could, recommend me some exercises that doesn't require any equipment like foam roller or the ball?

 

[CallmeZen]

Squats 80x5x5
Ohp 45x1x5 42.5x4x5
Bbr 60x5x5

 

[CallmeZen]

Trying to recover slowly.

Squats 90x5x5
Dl 110x1x5
Bench press 70x5x5
Inclined bp 15x8 17.5x8 20x8 22.5x9

No protein shake today, awaiting my syntha6 to arrive.
Substitute with avocado milkshake :x

 

[CallmeZen]

Squats 90x5x5 100x2x5
Ohp 40x5x5
Bbr 60x5x5

 

[garyyyyt]

Ligament along the right pelvic is hurting damn badly after the previous session. I thought it was hip tightness so I just dismissed it. Been there for the past few days, feeling better today. Working out tomorrow. Probably because I've been using a wider squat stance that causes it? Read online that wider stance makes it more hip dominant than quad. Shall use a slightly wider than shoulder width stance and try tomorrow.

Got the same issue as you. Whenever I squat any lower than parallel, pushing the weight up will really hurt the area.

I haven't squat for almost a month already.

 

[CallmeZen]

Got the same issue as you. Whenever I squat any lower than parallel, pushing the weight up will really hurt the area.

I haven't squat for almost a month already.

asked a couple of people, all mentioned something to do with the abductor. stretching on a daily basis now, hoping to alleviate the pain. but well, i still squat whenever i train. feels weird not to, kinda lost. sucks when i just hit my goal before my birthday and this crap happens.

 

[CallmeZen]

Can anyone point me in a direction to look for a decent foam roller? Like does the brand matters? Or what should I look out for when purchasing one. Length? I'm using mostly for my abductors, glutes, hamstring.

 

[sazuro]

If you're intending to bring one around, get a short one.

Otherwise the normal long ones will do. Check out ultimatesg.com for their high density foam rollers. I've been using one for about 2 years now, it's a worthy investment.

For glutes/piriformis, use a hockey/golf ball. This hits the trigger point at a more acute angle, which a foam roller cannot. If unsure, check out JoeDefranco's piriformis/glute video on YouTube.

For hamstrings, general consensus is that you can't really dig deep with a foam roller. Use a hockey/golf ball and perform hamstring stretches/active releases - YouTube MovementTheory and check out his hamstring series.

For adductors, slant the angle of the foam roller at a 45 degree angle and roll from there. From groin to mid thigh, and from thigh to the muscle insertion just above the knee.

 

[CallmeZen]

Hi thanks for the reply. As a beginner in foam rolling, will a grid roller be better compared to the foam roller?

 

[sazuro]

As a beginner, you don't need a grid. Just get a normal one, ensure its high density.

All you need is a foam roller and a hockey/golf/lacrosse ball.