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I think, Phil, if you are having that many issues, and it is understandable, you may want to go a different route altogether. If you are thinking a weekly progressed 5x5 it may be that all these problems will come back.

I feel that it is most likely these problems stem from imbalances. First of all you've had longer than some to develop certain dominances and whatnot. Then your recovery may not be quite what it used to be. So on and so forth. But it's probably not just a matter of more rest or lower frequency. That stuff could help for a while but then the weights get really heavy again and you're back at the same place.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Saturday 6/16/07

Leg Press
Leg Extension
GHR
Deadlift -------------- 2x5 225
Calf Raises

Chin-ups ------------- 2x8

SuperSet:
Dumbbell Curls -------- 2x8 35
Scull Chrushers ------- 2x8 75

Notes:
Skipped Tuesday and Thursday lifting because of my few pains. This workout was very unstructured. But I wanted to at least do something.

GHR's were very hard. I didn't really do any reps, but I tried about 5 times. I didn't get too far before my hams gave out, even on the negatives. I'm going to keep trying and see if I can get the hang of it.

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What don't kill you make you more strong -- Metallica - Death Magnetic

Tuesday 6/19/07

Leg Press
Leg Extension
JS Rows
Deadlift -------------- 2x5 225
GHR

SuperSet:
Chin-ups ------------- 2x8
Scull Chrushers ------- 2x8 75

Notes:
Another "non-routine" workout just to keep active. I did a lot better with the GHR's. Pressing is still out of the question.

Friday 6/22/07

Leg Press
Leg Extention
Deadlift

Chin-ups
Skull Crushers

GHR

Notes:
Shoulder and hip still bothering me. Workout just to be in the gym and do something.


Tuesday 6/26/07

Dumbbell Split Squats ----- 8 @ bodyweight 2x6 30 pounders
Cable Pullthroughs -------- 8 @ 4 plates, 8 @ 6 plates, 8 @ 8 plates
Deadlift ------------------ 8 @ 135 lbs 8 @ 185 lbs

Chin-ups ------------------ 2 x 8

Superset:
Dumbell Curl -------------- 2 x 8 35 pounders
Tricep Kickbacks ---------- 2 x 10 22 pounders

GHR
Hyperextentions @ bodyweight

Notes:
This is my last "winging it" workout, but it has some exercises I'm going to start doing. Eric has given me some suggestions about how I should proceed while I'm waiting for my injuries to get better. The initial goal is posterior chain strength and flexibility.

Split Squats were tricky because of balance. I'm going to stay away from challenging weights until I'm comfortable with the balance. Kinda reminds me of when I tried Step-ups a while back. Single legged stuff depends a lot on balance.

For the Deadlift, I'm staying low weight, higher reps and concentrating on form.

I know I did a lot of leg, especially hamstring, work, but none of it was very challenging (except GHR). I was just trying different things. But I was really feeling my hamstrings after the workout.

You should basically be putting deads first and then following that with the squat variation, etc...but that can be ironed out.

What you should be focused on more than hams is glutes right now. Your hams are probably firing on all cylinders and will do their job and get stonger just by focusing on this posterior chain work. The glutes are a different story. You really should feel them going to work on the deads, split squats, etc. Hell when you get a real program going they shoud be sore. So it's good that your feeling your hamstrings but you need to be feeling your glutes too. At least the next day or so!

But it's a typical problem and one that actually can lead to the type of hip injuries you have going. When you here someone say that they feel their deads a whole lot in their hams and lower back that can be a sign that the glutes or not up to par. Because order of muscles should be ham then glutes not hams and straight to spinal erectors.

Make sure about your stretching. I really can't stress it enough.

Eric

I've been working out pretty consistently the past few weeks, but nothing too structured. While I'm waiting for my shoulder and hip to get better, with help from Eric, I've been concentrating on accessory work to address weaknesses, mainly posterior chain.

Here's what I've been doing.
Higher reps lower weight Deadlifts (every other workout)
Dumbbell Split Squats
Cable Pullthroughs
GHR (non-Deadlift workout)
Hyperextensions
Chin-ups or Pull-ups (I just recently started Pull-ups)
(I can't help it and I have to do a set of curls and tricep kick backs or skull crushers before I'm done for the day.)

I plan to start keeping track (sets reps weights) of my workouts again. I feel like I'm back in the swing of things and should get structured again.

I plan to start posting my workouts again. I stopped Rippetoe's Starting Strength around mid June. I was having a shoulder issue that was diagnosed as an impingement and also a hip problem. So I stopped lifting for a while to allow them to get better. After about 2 weeks, neither felt better. After discussing this with Eric, we decided this would be a good time to start addressing some weaknesses that may have contributed to these injuries or that will help me when I start a regular program again. We're also focusing on exercises to help my shoulder strength and stability.

Eric suggested a program similar to the one Sentinel's currently doing, but not nearly as intense. It's two different lower body and two different upper body workouts a week. We're focusing on Glutes, Hams, Shoulder, Upper Back, and Core. I'm not listing my warmups, acclamation sets, stretching, or cardio. Suffice it to say I am doing these (otherwise Eric would have dumped me by now. ) I'm not reaching failure on any of these exercises, but the weights are fairly challenging. The goal is to get certain muscles used to firing and to keep my strength up. Progression will mainly be adding reps and/or sets, then weight. I've been doing this routine for a few weeks now and decided to post it so others can benefit from Eric's comments to me. I know I learn a lot from everyone's comments on the other journals.

Below are my most recent workouts.

Wednesday 8/1/07
LOWER 1
Deadlift -------------- 1x5 235
Dumbbell Split Squat -- 2x8 80 (2 40 pounders)
GHR ------------------ 5 negatives
Cable Ab Pull Down ---- 2x10 7 plates
Russian Twists -------- 2x10

I've been doing Deadlift first, but I think I should move the Dumbbell Split Squat first because I think it's a more complex movement and I think it would help warmup for Deadlift. GHR are real hard, but I seem to be getting stronger at it. My goal is one controlled negative rep all the way down.

Thursday 8/2/07
UPPER 1
Cable Rows ------------------------------- 3x8 8 plates
Dumbbell Overhead Press (Scapular Plane) -- 3x10 80 (2 40 pounders)
Cable Pulldowns --------------------------- 3x12 8 plates
One Arm Dumbbell Scapular Protractions ---- 2x20 40
Scapular Pushups -------------------------- 2x20

My shoulder seems to be coming along. After the acclamation sets for the DB Overhead Press, I decided to use 40 pounders for the working sets. Last week I used 30's for two sets and 40's for the last set and my shoulder hurt with the 40's. This week it felt good, so I went with the 40's for all three sets.

hey phil, best of luck dude

On the switching of the split squats and deads I think it's a good instinct as far as putting most complex first. However, the deads really are a very complex movement and, although I could go either way, I feel that the heavy weight with the deads trumps the stabiliztaion and balance componenet with the lighter splits. BUT if you feel the need to do it then I think it's completely valid. But you will probably find that the split squats are a little bit more than a "warmup" for the deads.

When it comes to the issues of complexity you have to think about the forgiveness of the exercise and the volume of it too. The suats are much lighter, there is no dumbell on your back, etc. The volume of the squats is going to affect the deads a lot more than the deads affect the squats even though deads are so very demanding. If your feel unsafe then do the switch. But if it's just an academic thing having to do with complexity then I wouldn't. But this is one of those cases where it's up to the individual I think and some of it has to do with what you are prioritizing.

Part of this routine is to continue to progress your deads despite having a hip injury. So deads are prioritized first in the routine.

If you were talking about an olympic lift vs. a squat, for example it would be very cut and dried that the olympic lift goes first.

Saturday 8/4/07
LOWER 2
Romanian Deadlift ------- 3x8 225
Dumbbell Stepups ------- 3x8 60 (30 pounders)
Hanging Knee Raise ------ 2x12

Monday 8/6/07
UPPER 2
Pullups ----------------------------------- 6x4x5
Hi Low Cable Pulley Rows ------------------- 3x10 130
Dip Shrugs -------------------------------- 2x20
Dumbbell Lateral Raise (thumbs up) -------- 3x8 12.5
One Arm Dumbbell Scapular Protractions ---- 2x25 40
Scapular Pushups -------------------------- 2x25

Workouts are going good. My shoulder seems to be coming along, slow but sure. I'm up to 12.5 pound Dumbbell Lateral Raise. Lower body work is getting stronger. The Deadlifts and single leg work do not bother my hip at all.