Love. Lift. Life: Last weeks' training

I've been having a rough time of it lately where training is concerned. Sometime mid February, I made the mistake of training when I was ill and lost concentration during my top set of deadlifts. I wasn't as tight as I should have been and on my last rep, I felt something not right in my left glute which radiated pain up into my lower back. I managed to carry on with the rest of my session but was in agony the next day with pain in my back.

Deadlifts & squats seem to be the only exercises that exacerbate my pain and so I've not had any trouble continuing with training. I took deadlifts out until a couple of weeks ago, when I decided to try some light weight high reps to see how they felt. I had zero pain and so felt confident enough to start building them back up. Sadly, as soon as I added more weight, the pain came back. Squats I've managed to keep in but have had to significantly lighten the load.

I've experienced a similar problem in the past and taking a break from deadlifts, working on mobility and stretching all seemed to help. Sadly this time, I'm not seeing any permanent relief so think it's time I booked in with my physio to see what's going on.

The pain is located deep within my left glute which is referring pain into my lower back. From what I've read online, it seems like it could be a problem with tightness in the gluteus minimus...

I find relief when performing stretches that target this area so maybe I need someone to just get their elbow deep into the tissue and work out whatever knot is causing this problem!

I know I have to get it fixed - I miss my deadlifts :'(

The last week of training went pretty well. I was poorly on Monday so didn't manage to make it to the gym but got in a decent workout on Wednesday and Friday and did lots of walking in between.

Wednesday's training was as follows:

Warm Up: Mobility drills

Bench Press: Bar x10 x2, 30kg x5, 40kg x8 x3

DB Rows: 45lb x10 x3

Walking Lunges: 15lb DBs x24, x16, x16

RDLs Bar x10 x2, 40kg x12, x12, x10

Seated DB OHP: 15lb x12, x12

Lateral Raises: 2.5lb x15 x2

Friday:

Warm Up: Mobility drills

Front Squats: Bar x8 x2, 30kg x5, 45kg x5 x4

Chin Ups: BW x3 Assisted x3

Seated Press: 40kg x8 x3

Good Mornings: 25kg x10 x3

Cable Curls: 25kg x10 x3

Tricep Pushdowns 25kg x10 x3

As you can see, whilst I have this niggle, I've eliminated all glute training in the hopes that I can speed up recovery. I'm praying I don't lose my gains *sobs*

After a taking a diet break the week before my birthday (which spiralled out of control but that's another story!) I've been back to dieting now for the past two weeks and am pleased to see I'm 4lbs lighter this morning :-)

I took a few progress pictures this morning, to see where I'm at and though I'm not where I was a few months ago, it will only be a few short weeks until I'm back to where I was...