[Stig]

Thank you all for replying.

Sorry for being unclear. Hip hinge is the issue. The last year I’ve been doing hyper extensions on Legs 1 and Reverse Hypers on Legs 2 for my lower back and it has worked great.

But the second I put something in my hands and bend over, it’s just a matter of time before I’m hobbling out of the gym again.

The reason for the density set up is just because it looked fun to be honest. Something different from the PPL I’ve been doing for years. It definitely doesn’t have to be that setup, I just had my heart set on it.

I mean I could always just try it and load the hip hinge gradually. But I have the impression a density day is a “go hard or go home” day. Even though I’m a senior 😂

You could always do a squat variation in a density day, doesn’t necessarily need to be a hip hinge there. Could always try and safety bar squat as you will get some back loading being in the position but it isn’t a hinge that hurts you [/quote]
Thank you Meg, that’s an interesting suggestion. Would you program it first on that day. Then do the row, pulldown, hamstring, another compound leg exercise and leg extension?

[Stig]

Just wanted to update to those who replied.

I went to see a physio today and we ended up resetting my hip hinge to scratch. I had a slight imbalance that most likely the cause of my pain.

So I’m starting hip hinge rehab. Basically lying on my back in a door opening with one leg up against the wall while I lift and drop the other leg. Then gradually evolve that until I can do my deadlift variations again.

So I’m guessing by the lack of replies I should scrap the density day setup and go with my initial PPL + Upper/Lower now that heavy hip hinges is totally off the board.

[Stig]

Thank you all for replying.

Sorry for being unclear. Hip hinge is the issue. The last year I’ve been doing hyper extensions on Legs 1 and Reverse Hypers on Legs 2 for my lower back and it has worked great.

But the second I put something in my hands and bend over, it’s just a matter of time before I’m hobbling out of the gym again.

The reason for the density set up is just because it looked fun to be honest. Something different from the PPL I’ve been doing for years. It definitely doesn’t have to be that setup, I just had my heart set on it.

I mean I could always just try it and load the hip hinge gradually. But I have the impression a density day is a “go hard or go home” day. Even though I’m a senior 😂

[Stig]

Wow awesome shape Stig!!

Thank you brother!

[Stig]

I track everything using an app.

But when I build a diet I start with my pure protein sources and make sure i cover my needs from them. Then as i add the fat and carb sources I just count all the extra amount of protein as a bonus.

[Stig]

So I actually use quark with my flavored COR. I love the combination of sweetness from the COR and the bitter taste from the quark.