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Tygas home log for powerlifting and stuff

tyga tyga said:
W3D3

Squat x2x7
285x2x7 =3,990lb

Floor press x3x6
215x3x6 = 3,870lb
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RDL x8x4
105x8x4 =3,360lb

I'm debating on whether I should deload this coming week or not. Being in the calorie deficit, extreme lack of sleep from my baby girl NOT sleeping during the night and every other stressor from life, I'm feeling beat.

Ir
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¸

Very nice video... Also good numbers there...
 
Did you make a decision on your deload? I don't have a contribution, I just do whatever I feel like isn't taxing.
 
literally changed ONE thing to my diet, which was MCT oil. 20g with my coffee and another 15g some time later in the day. This is the highest my sticks have ever measured!

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This was around 11am after having only my coffee (grass-fed butter + MCT oil) and two caps combustion. Typically I would use 15g unrefined/virgin coconut oil with my coffee/butter. But, like I said I swapped the coconut oil for straight MCT oil.

Saturday will be my load.
 
You put butter IN your coffee?

Where do you find this MCT?
 
Bulletproof coffee?

why murder a coffee?
And a bunch of cals that could be breakfast
 
RegisterJr said:
You put butter IN your coffee?

Where do you find this MCT?
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It's called "bullet proof coffee" like driven mentioned. My brother gave me the MCT oil, but Amazon has it for pretty cheap. I have the NOW brand. Also, most health food stores (at least here) carry a variation of MCT oil
Driven2lift said:
Bulletproof coffee?

why murder a coffee?
And a bunch of cals that could be breakfast
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I froth my coffee with the mixture and it blends in. I love the taste.

I'm not hungry in the morning so I just drink the coffee instead of eating. Plus the cognitive benefits I'm feeling is completely worth it.
 
When was your carb day? Curious what you had, or what you're having today. Mine is today. I want to eat it ALL.
 
RegisterJr said:
When was your carb day? Curious what you had, or what you're having today. Mine is today. I want to eat it ALL.
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Mine was Saturday. I was out of town, so no pictures again.

30 pieces of sushi
(3) donuts
(2) homemade cheese burgers w/soda
Slice of red velvet cake
Half pint of Graeters buck eye

Didn't really eat much lol

Enjoy your load though reg!
 
W1D1

Comp squat 1x5 +2x1
295x1x5 + 265x2

Come bench 2x4
215x2x4

Seated row 10x4
80x10x4
 
Btw the only supplements in currently taking and will be taking is

Creamax XT - w/o days
Green Mag - rest days
GFXT - one bottle will be out this month 5/2 off protocol
 
W1D2 (reps x sets)

Conventional deads 3x6

245x3x6

SSB 8x3
145x8x3

DB military 10x4
40x10x4

So, had a minor tweak (again) in my low back while attempting 315 for a single with sumo. Dropped the weight and moved into triples. Thing is, 315 was moving FAST off the floor then felt a minor twinge and called it. Didn't complete the rep.

I think I have my issue nailed down to chronic QL tightness (maybe?) I spent 10 total minutes on my single lax ball and peanut lax ball rolling out my thoracic and QL (whole posterior chain was pretty knotted and tight) and is now sore from the soft tissue work. Will stretch my glutes and hams in the morning (as usual) and keep up with the soft tissue work for my psoas and QL.

Anyways, be easy!
 
I don't agree with stretching the hams if you have a preexisting back injury.


Something I saw Duffin talk about before. He was talking about how it applies some type of unwanted force to an already vulnerable area.


And Dr. McGill says when you have an injury like that and the muscles tighten up, that you should not stretch at all. They tighten up to help stabilize the already compromised spine, and stretching them out will increase the likelihood of re-injury.


They will loosen up on their own when the disc has healed (or whatever injury you have specifically).
 
Huh. Well, that's something to consider.

So, do you know if those two (Duffin and McGill) are against soft tissue work too? Or is it specifically stretching?
 
Thread revival!

Wrapped up 60 days on Evomuse Tesruction and recently started a TSS/DUP template.

Been consistently doing "Mcgills big three" with Pallof presses (kneeling and standing) as well as stir the pots. Have been pain free and my right SI hasn't given me grief in a while.

Today was a "recovery" day.

Reps x sets

squat w/belt only
*warm ups
170x5x2

Strict OHP
*warm ups
85x5x3

Beltless conventional dead
*warm ups
140x5x2

Some notes here, since I haven't updated this log in a long while.

*i pull beltless because it keeps me from throwing more weight on the bar and potentially re-aggravating my discs.

*MRI showed ⬇️
- minor disc bulge L3-4
- major disc bulge L4-5 abutted against nerve root
- stenosis
- degenerative discs

I'm looking at doing another competition in whatever fed is relatively close. I don't care if I only squat 225, pull 135 and bench 225, everything from this point on is a PR.

I'm in my third week of a four week block, then I'll deload and asses from there (exercises, specificity and reps/sets).

To all those who join, thanks. Let's get this show on the road!
 
Bulges aren't that bad. Herniations or ruptures would be much more serious. You should be OK to really work on the poundage as long as you address any bracing issues and focus on trunk stability.

I can't help with stenosis though.

If I were you, I'd watch all of Duffin's stuff about bracing and work on it. I also recommend hanging leg raises, back extensions (I prefer 45 degree, but GHD works if you don't have one), and ab rollouts to build strength.

After my diagnosis, I was able to compete and set PRs (coefficient) that same year. You just need to focus on bracing, technique, and building the base for future strength gains.

I used Paul Carter's Base Building training when I first started training again. It uses lighter weights with a focus on CAT work to build your strength base and also includes peaking protocols for meets.

I definitely recommend the beltless work. Hell, I still train beltless for those same reasons.
 
jimbuick said:
Bulges aren't that bad. Herniations or ruptures would be much more serious. You should be OK to really work on the poundage as long as you address any bracing issues and focus on trunk stability.

I can't help with stenosis though.

If I were you, I'd watch all of Duffin's stuff about bracing and work on it. I also recommend hanging leg raises, back extensions (I prefer 45 degree, but GHD works of you don't have one), and ab rollouts to build strength.

After my diagnosis, I was able to compete and set PRs (coefficient) that same year. You just need to focus on bracing, technique, and building the base for future strength gains.

I used Paul Carter's Base Building training when I first started training again. It uses lighter weights with a focus on CAT work to build your strength base and also includes peaking protocols for meets.

I definitely recommend the beltless work. Hell, I still train beltless for those same reasons.
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Yeah, when I was seeing my physio that was something I mentioned to her. Bulges you can "fix" ~ strengthen errectors, core and desensitize from the pain by cutting out the exercises that's cause it. So, that really is a blessing!

Found out that having weak, under active glute medius attributed to the bulges as well.

I actually do five sets of 10 of back extensions! (45 degree angle) on my recovery w/o (today) but, I was in a time crunch (sick kiddo and wife) so I'm moving those to tomorrow.

Thanks for the tips on duffins videos. Forgot he's a fountain of knowledge lol I have been bracing HARD for every rep on bench and squat. Use to brace and squat/dead two to three reps then re brace... now it's breath, brace *movement* exhale, breath and brace.. etcetera.

You're the man, Jim.
 
tyga tyga said:
Yeah, when I was seeing my physio that was something I mentioned to her. Bulges you can "fix" ~ strengthen errectors, core and desensitize from the pain by cutting out the exercises that's cause it. So, that really is a blessing!

Found out that having weak, under active glute medius attributed to the bulges as well.

I actually do five sets of 10 of back extensions! (45 degree angle) on my recovery w/o (today) but, I was in a time crunch (sick kiddo and wife) so I'm moving those to tomorrow.

Thanks for the tips on duffins videos. Forgot he's a fountain of knowledge lol I have been bracing HARD for every rep on bench and squat. Use to brace and squat/dead two to three reps then re brace... now it's breath, brace *movement* exhale, breath and brace.. etcetera.

You're the man, Jim.
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If I'm not mistaken, Duffin has rehabbed from some serious disc injuries himself, so he certainly knows a lot about doing it successfully.

Ideally, once the inflammation goes down the disc should no longer be impinging the nerve root. I'm not sure how long that will take with your stenosis though. Either way, with a little time, and consistent effort, you should be able to return to where you were before the injuries occurred from a quality of life perspective. At least, I was able to (although, I still have my bad days. Mine was a full blown herniation though)
 
Your herniation was different if I remember correctly right? It herniated in an unexpected direction?

Started duffins bracing videos last night btw lol thanks again
 
4/22/17

Fun day

Two board CGBP
*warm ups
135x8x3

Tricep ext w/cambered bar
Four sets of 15

Tricep press (machine)
Four sets of 15

Ez bar curl (machine)
Three sets of 15

Db curl
Three sets of 15

Bb curl
3 sets of 10

45 degree back ext
Five sets of 10 w/progressive weight added

Pallof presses standing and kneeling
Four sets each side for both standing and kneeling

Done-zo.

I'd like to incorporate TGU on my saturdays just for shoulder/scap health and secondary back health. May toss those in next week.

Drank some tutti frutti mesomorph this morning for my workout with nutrex N-Vein (solid addition to any stim pre) and had an awesome pump. But, I need to rest longer because I get nauseous with this particular preworkout on fasted Saturday training lol - happens last Saturday as well.

Anyhow, be easy.
 
tyga tyga said:
Your herniation was different if I remember correctly right? It herniated in an unexpected direction?

Started duffins bracing videos last night btw lol thanks again
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Yeah, it was off to the right, which is apparently unusual, and directly impinged both the L5 and S1 nerve roots.
 
4/24/17
W3D3

Comp squat w/belt & sleeves
*warm ups
250x5 top set

Comp bench
*warm ups
225x5 top set

Cable pull through
*warm ups
60x8x4

Pre workout- sample of kraken from Jebrook

Focus was good, pump.. idk didn't really have the volume to test this. Flavor was watermelon punch? Or something to that effect.. anyhow, flavor was good.

Session went REALLY well, my prehab/glute medius warm up felt excellent so I had a feeling this workout was going to be in my favor and it most definitely was. Weight was challenging but moved fairly quickly.

Tomorrow off day and we'll as my rehab work and hamstring releases.

Squat and bench vids
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4/26/17

W4D1 ~ volume

Squats w/belt & sleeves
*warm ups
225x5x5

Strict OHP
*warm ups
100x5x5

Chins
(3) sets of AMRAPs
34 total reps

Very good workout. Although, the deload couldn't come any sooner. I'm either going 10 days or seven if I go seven what's another three days lol Anyhow, haven't had any SI pain in quite some time since continually doing my hamstring releases (nor any lumbar pain) so, rehab has become life lol

Tomorrow is a rest day and Friday I'll get an early recovery workout in.

Be easy
 
4/27/17

Armz

*Have a men's conference (massive church event) in Springfield, Missouri tomorrow thru Sunday. So, I have to cram my days in and take the weekend off from training.

BFR ez curl
30-15-15-15 (reps)

Db curl
3 sets of 8

BFR Rope tri ext
30-15-15-15

Ez bar ext
3 sets of 8

Hammer curl
3 sets of 10

Palms in machine tri ext?
3 sets of 10

*On all tricep excercises the concentric is performed explosively with a hard contraction, then a standard 1ct eccentric.

Will do my rehab work tonight in preparation for my "recovery" workout tomorrow morning before I leave town.

Squat, bench and dead on the plate tomorrow.

Be easy
 
4/28/17
W4D2 ~ Recovery

Squat w/belt only
*Warm ups
175x5x2

Bench
*warm ups
175x5x3

Dead w/o belt
*warm ups
145x5x2

Walked out and forgot to hit back extensions . Can say though, training three days in a row is not ideal (for me). I remember when I use to workout monday through Saturday lol this old body can't handle that anymore, especially after injuries. One day....

Some very minor pain over my right SI. My bracing on the rep SUCKED, so I know what happened there to correct it.

Any how, be easy.
 
5/1/17

W4D3 ~ Intensity

Squat w/belt and sleeves
*warm ups
260x5

Strict OHP
*warm ups
115x5

Rope pull through
Five sets of eight

Deload begins Wednesday. Then I'll go ahead and start another block on 5/8/17.

Changes: swap OHP for incline bench
Add T-Bar rows after AMRAP chins


Recovery days: add db split squats
 
Hows the body feeling overall?
 
Easy day.

3-4 sets @50-60%
2 exercises per muscle group (upper body today)

Friday is lower same scheme

Goblet squat
Front squat

Snatch RDL
Hamstring curl

Calves
 
Tuesday's, Thursday's, Saturday's and Sunday's consist of:

Prehab/rehab which is;
Curl ups
Deadbugs or bird dogs
Banded kneeling pallof press

In the gym I either do stir the pot or standing cable pallofs
 
5/8/17
W1D1 cycle II

Squat w/belt & sleeves
*warm ups
235x5x5
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Bench w/wraps
*warm ups
200x5x5
- have slowly been working on widening my grip. I've got my ring finger on the ring now. Also, I touch and go my first four reps and comp pause my fifth.

TBar row
25lb AMRAP three sets
36 total reps

Thought the deload would give me super powers today . That volume/weight on squats sucked, big time.
 
I did some wide grip bench last week and it blows! Sucks about the volume but hopefully it picks up soon!
 
5/10/17

W1D2

Tempo squat
180x5x2

Incline bench
150x5x3

Back ext
15x10x5

*will be removing tempos, it irritated my lumbar almost to where I had to leave. This whole time I've been thinking it's my SI that has been causing some pain when I have it.. but, it's actually the nerve that's being pressed on in my L4-5. The pain shoots out to the right of my lumbar about an inch about my ilium and just to the right of my QL.

Friday is suppose to be my intensity work.. I'll play it by ear because tonight was the first time in a while where the pain was more than just an annoyance. It's still irritated.

Take it easy gents
 
5/12/17
W1D3

Squat with belt and sleeves
*warm ups
275x5 top set

Bench with wraps
*warm ups
235x5

Rope pull through
5 sets 8-10 reps

Back ext
3 sets of 8

Squats were good. VERY heavy and a bit of a struggle mentally to convince myself I can squat it without blowing my disc out.

"Recovery days" - will be split squats (kb or db) instead of squatting, simply to keep some loading off my spine instead of squatting and loading my spine 3x a week.

Deadlifts will be trap, hex bar until I can relearn my hip hinge and keep a neutral spine.

Be easy guys
 
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Somehow got bruising on both sides in the same spot.. looks to me on where it's bruising, is where the terres minor ties in under the rear delt.

My workout was posted above. So, if anyone has suggestions on why I bruised that'd be cool.
 
tyga tyga said:
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Somehow got bruising on both sides in the same spot.. looks to me on where it's bruising, is where the terres minor ties in under the rear delt.

My workout was posted above. So, if anyone has suggestions on why I bruised that'd be cool.
Click to expand...
From the bench?
 
jimbuick said:
From the bench?
Click to expand...

Someone else suggested that as well. But, I've been setting up the same for quite some time now. Although, I did move my grip out more (ring finger on ring). So, that MAY have been it!
 
Were your squats low bar?
 
tyga tyga said:
Nope. I can't low bar (since my back issue) anymore.
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Hmm. Very weird. Just seemed like the logical explanation to me. Ill try to think on it a bit more but I dont really have an answer for ya.
 
jswain34 said:
Hmm. Very weird. Just seemed like the logical explanation to me. Ill try to think on it a bit more but I dont really have an answer for ya.
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I know, it's bizarre isn't it? lol literally baffled.

A few ppl have messaged me and said they think it's from benching. Idk, I guess it could be since I widened my grip?
 
I would guess the wider grip bench is the culprit. Have you ever bruised like that before in other areas? Sometimes I bruise across my traps when squatting or on my back from flat or incline benching
 
MARK_ said:
I would guess the wider grip bench is the culprit. Have you ever bruised like that before in other areas? Sometimes I bruise across my traps when squatting or on my back from flat or incline benching
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Nope, never bruised like that before. I've had small bruises before ok my upper back from squatting with sub-max weight.
 
Hypothetically, wider grip would mean flared out lats which could lead to more overhang on either side of the bench.
 
W1D1 - volume

Squats w/belt and sleeves
*warm ups
255x6 for 3 sets

Bench
*warm ups
215x6 for 3 sets

TBar row three AMRAPs

Holy moly lol it's funny what one added rep to your typical 5s will do.

Progression for the next three weeks on my "volume" day is add an extra rep to each set with the same weight.

Example (squat)
W1 255x6x3
W2 255x7x3
W3 255x8x3
Deload- if I need it

Heavy day progression is 5lbs per session so 15lb over the course of three weeks with same reps (two sets of three)

Example (squat)
285x2x3
290x2x3
295x2x3
Deload - if I need it

Weights at 155lb now. Getting fat lol anyhow, have a good day/night fellas.
 
5/17/17
W1D2 ~ Recovery

Kb split squat
*Body weight warm ups
22x8x3

Incline bench
*warm ups
125x8x3

Wide grip chins
Bw 5x5

These days are funny because I always "feel" like I'm not doing anything. I know I'm the long run it pays off but these training sessions are funny lol

Friday
Heavy squats, bench
Back ext
Rope pull through

Take it easy fellas.
 
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