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look upstream. glute minimus and hamstrings can refer pain down. especially glute minimus. forgive the huge image, but:

Thanks Vag, In a related story I have been neglecting my hamstrings. I have had good luck smashing them on a barbell in the past, need to get back at it.


11/4/14 Tuesday BW=164.2

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
barbell lunge 3x10x155

Felt more locked in, in my squat workout. Definite progress this week!

11/9/14 Sunday BW=165.0

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x215, 2x215, 7x195, 10x195
barbell lunge 3x8x155
 
11/10/14 Monday BW=165.2

b-ball 1.5 hours

Motivation is low, but still pushing.

My lower back is super perfect now, It is hard to remember that it was ever a setback at this point.

^^^^ point taken.

Still on the super slow progress/ no injury train to continued personal best performance into middle-agedville, or something.

11/11/14 Tuesday BW=164.4

bench 5x135, 3x175, 1x195, 1x205, 1x215, 5x200, 6x195, 6x190
barbell row 95# 4x10
ring dip 3x10
ring pull 3x8

Not as run down today. Ring pull ups and dips seem to have gotten substantially harder.

11/15/14 Saturday BW=165.4

bench 5x135, 3x175, 1x205, 1x215, 6x200, 5x200, 6x195, 5x195
barbell row 4x10x100
ring pull 10,9,8
ring dips 3x12


11/16/14 Sunday BW=165.4

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 4x220, 7x210, 7x210
barbell lunge 3x10x160


good couple workouts this weekend. little more weight on the back squat, feeling locked in and solid lately.

getting back to some solid reps at 225 has been the sort term goal and I feel like I am closing in.

11/23/14 Sunday BW=165.2

jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 4x225, 8x210, 8x210
barbell lunge 3x10x165
ring ab curl 3x25

Man, still progressing, still feel lock into the movement. October and November have been quality for me.

yeah i worked out both days this weekend and felt dead both days, didn't even force myself to lift. time off, heavy eating, too much sleep, too much booze (especially saturday night, i drank way more than i'm used to -- not a huge amount but it's rare these days for me to have more than three drinks on a weekend night). you'll get back into the groove.

12/6/14 Saturday BW=165.6


jump squat 5x45, 5x95
paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
barbell lunge 10x165, 10x165, 8x165


12/7/14 Sunday BW=165.6

incline bench 5x95, 5x135, 3x8x145
barbell row 4x8x105
ring pull 8,8,8,7
ring dips 3x12
ab curl 4x25

12/8/14 Monday BW=166.0

b-ball 1.5 hours

Wasted after last week, but squats are getting better.