28 September 2009 - Squats

...more like lack thereof. I'm pretty sure I'm falling apart. My overall flexibility and joint mobility have been down for years now. I guess I've never really taken it as a major concern. Well, that's yet another endeavour for my "Get Healthy(er), Stay Healthy(er)" mentality.

For my second squat workout in the last 3-4 months I warmed up per usual. Everything felt normal, but I had some stiffness in the front of my right hip. I figured a little extra warm-up would do the trick. This was not the case. 135lbs on the bar and I could feel some serious tension in the front of my right hip trying to come out of the hole. No bueno. I did a few sets to see if it would loosen up, but it didn't. Here's how it all went down:

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Squat Warm-Up 1
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Squat Warm-Up 2
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)

Squats
-135 X 10 (ouch)
-135 X 10 (ouch)
-135 X 10 (ouch)

Walking Lunges
-BW X 25
-BW X 25
-BW X 25

Foam Roller
-Hamstrings
-Quads
-Hips

Yoga-like Stretching
-35 minutes (focusing on the hips/groin/low back/hamstrings)

I felt better after the foam roller and stretching, but I can still feel the stiffness in the front of my right hip. I need to improve my joint mobility ASAP. Any help would be greatly appreciated.

BW - 232lbs.

Goody