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I yanked an adductor the other day. Just speaking from my own experience, it played out a little like this: Deadlifting was okay. Overhead pressing, bench pressing, pullups, and dips were all fine. Squatting I waited about a week, then started with ramping sets (empty bar, 50% of 1RM, 60% of 1RM, I think I maxed around 75% of 1RM. Olympic lifts I waited ...

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