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Tygas home log for powerlifting and stuff

5/19/17
W1D3 ~ heavy day

Squats w/belt and sleeves
*warm ups
280x2x3

Bench
*warm ups
240x2x3

Rope pull through
40, 50, 60lb for 8-10 reps

This workout had me ecstatic. I haven't had this much weight on my back in a YEAR. The weight actually felt *light* but, I didn't want to bump the weight because if I get aggressive and Willy nilly with weight increases, reinjury is bound to happen! Slow and mindful will get me back!

Cheat meal tonight. Arms tomorrow (with CGBP being the focal point of training)

Will be traveling for work Sunday-Thursday, will try and find a gym in Wisconsin to lift at. If not, then an impromptu rest week happens ??
 
5/22/17
W2D1

Squats w/belt &a sleeves
*warm ups
255x7x3
*These were HEAVY. Driving 8hrs, sitting in a meeting and then working at the corporate headquarters (sitting more) for 8hrs and then squatting SUCKS. Big time.

Bench
*warm ups
215x7x3
Again, heavy and hard.

Skipped the AMRAP on my TBar rows, partially because they didn't have a TBar and also because I was dragging and wasn't having the best training session.

I was restless as could be when I got to my hotel last night. Barely slept.. maybe four hours, tops. Was also heavily underfed yesterday. That was my fault. So, the somewhat trash training session was to be expected somewhat.
 
5/27/17

W2D3~ heavy day
Reps x sets

Squat w/belt & sleeves
*warm ups
285x2x3

Bench w/wraps
*warm ups
245x2x3

Rope Pull throughs
Four sets of 8-10

Invalid Link Removed

^squat video

Don't have much to say. Rehabs paying off as well as patience in adding weight to the bar. After this deload I'll add deadlifts back in.
 
Squats are looking better and better brother

I hear you on lifting after prolonged time sitting... Just awful, real hard to loosen up after that long
 
Congrats on the milestone/increase of weight on your back!
 
Driven2lift said:
Squats are looking better and better brother

I hear you on lifting after prolonged time sitting... Just awful, real hard to loosen up after that long
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Thanks.

Yeah, I've never sat so much for so many days in a row lol
RegisterJr said:
Congrats on the milestone/increase of weight on your back!
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Thanks reg. Now only if I could get my spine into neutral on deathlifts! It'll be a work in progress that's for sure

How's training going for you? I don't see to many vids of you in the home gym anymore!
 
tyga tyga said:
How's training going for you? I don't see to many vids of you in the home gym anymore!
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Just getting going again. The vids will start rolling when I'm more consistent.
 
I have the issues with my lower back and when it's flared up I can't pull normal style deadlifts but have seemed to do better with dumbbell deadlifts and not have as much pain.
 
W3D1 ~ Volume

Squats with belt & sleeves
*warm ups
255x8x3

Bench
215x8x3

TBar row
AMRAPs for three sets

Again, a tough workout. I'm out of pre workout so I used a BANG energy and a single primatene tablet. Found a B1G2 free on expired True Grit PRE so I bought that.

Next week will definitely be a deload. I was suckin wind, and my last 2-3 reps in set 2 & 3 on squats were trouble lol 6-7 breaths in between reps and grinding (somewhat) on those reps as well.

Anyhow, hope you all enjoyed your Memorial Day!
 
SilentSavage0523 said:
I have the issues with my lower back and when it's flared up I can't pull normal style deadlifts but have seemed to do better with dumbbell deadlifts and not have as much pain.
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Yeah, in going to work hex bar deadlift I to my upcoming training cycle.

Disc problems are a bihhh
 
tyga tyga said:
Yeah, in going to work hex bar deadlift I to my upcoming training cycle.

Disc problems are a bihhh
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Yea they are. I haven't given the hex bar a go. But I will be one armed for a while, going in this month for shoulder surgery to repair torn labrum, so everything for a bit will be one sided upper body wise
 
SilentSavage0523 said:
Yea they are. I haven't given the hex bar a go. But I will be one armed for a while, going in this month for shoulder surgery to repair torn labrum, so everything for a bit will be one sided upper body wise
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Oh that sucks. Gym related injury or a pre existing injury that lifting exacerbated?
 
Not really sure, just been a issue since January that I was finally able to get figured out.
 
jimbuick said:
How has your rehab been coming along?
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It's going. Every tues, thurs, Sunday I do:

Curl ups: 6-4-2 per leg (30 pelvic tilts between each full set)
Bird dogs: 6-4-2 per side
Side planks: 6-4-2 per side
Dead bugs: 6-6-6 per leg

Try to add in stir the pots at the gym and pallof presses when I remember.

Back ext are done on fridays as well.
 
W3D2

5/31/17 ~ "recovery"

Kb split squat
*warm up
26 x8x3

Incline bb
*warm ups
135 x8x3

Chins
Bw x5x4
Bw x8

Like I said before, these days seem silly and wasteful but obviously are needed.

Be easy guys/gals
 
tyga tyga said:
It's going. Every tues, thurs, Sunday I do:

Curl ups: 6-4-2 per leg (30 pelvic tilts between each full set)
Bird dogs: 6-4-2 per side
Side planks: 6-4-2 per side
Dead bugs: 6-6-6 per leg

Try to add in stir the pots at the gym and pallof presses when I remember.

Back ext are done on fridays as well.
Click to expand...

It's good that you have a plan. The only thing I can stress is to really put a strong focus on strengthening your entire "core" musculature. Not just with rehab exercises, but with serious training. I am a big fan of anti-extension work. I usually prefer rollouts, at least 1x a week. The focus should be on progressive overload because you want to make sure that your core will never be the weak link in any movement that you do. In my experience, that is seriously the most important part of coming back from a lower back injury.

Are there any exercises that still cause pain or discomfort for you?
 
jimbuick said:
It's good that you have a plan. The only thing I can stress is to really put a strong focus on strengthening your entire "core" musculature. Not just with rehab exercises, but with serious training. I am a big fan of anti-extension work. I usually prefer rollouts, at least 1x a week. The focus should be on progressive overload because you want to make sure that your core will never be the weak link in any movement that you do. In my experience, that is seriously the most important part of coming back from a lower back injury.

Are there any exercises that still cause pain or discomfort for you?
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Thanks. I'll throw ab rollouts in on saturdays.

Deadlifts were the only thing that caused some minor discomfort. Figure I'll use the hex bar for my next block then work with a standard bar the following block... what do you think?
 
6/2/17

W3D3 ~ heavy(ish)

Squats w/belt & sleeves
*warm ups
290x2 for 3 sets

*these felt awesome. Bracing has been 10/10 and they're moving like I remember!

Bench
*warm ups
250x2 for three sets

Rope Pull through
Four sets 8-12 (70lb being the heaviest set)

Cheat meal tonight too, great since it's national donut day!
 
tyga tyga said:
Thanks. I'll throw ab rollouts in on saturdays.

Deadlifts were the only thing that caused some minor discomfort. Figure I'll use the hex bar for my next block then work with a standard bar the following block... what do you think?
Click to expand...
Honestly, I probably just wouldn't deadlift and would just squat more. At least, until you feel more comfortable.

Hex bar is more like a squat and doesn't really translate to a straight bar deadlift anyway. Maybe try rack pulls from whatever height causes no pain and try to work the ROM instead of increasing weight until you can pull from the floor regularly without pain.
 
I only had mild discomfort once when pulling. But, I'm going to pull sumo and see what happens.

Today-

Arms
Four sets of back ext 12 reps
Four sets of ab roll outs 8-12 reps
 
Sumo pulls are good to me, hope they feel a little more comfortable on your back brother.

You feel any difference with a hex bar?
 
I agree. The difference is night and day for me.
 
Driven2lift said:
Sumo pulls are good to me, hope they feel a little more comfortable on your back brother.

You feel any difference with a hex bar?
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I actually haven't pulled with the hex yet. I was going to program them in after this deload but I think I'm going to skip it and get straight to sumo, slowly lol

jswain34 said:
I agree. The difference is night and day for me.
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I'm going to get them programmed in after the deload
 
Holy sore abs. Forgot what the ab wheel did to my core when I use to use it.

Anyhow, ordered one for the house. That way I can get a few sets in every other night
 
Ran myself into the ground today This week was suppose to be a deload but my ego said, "you can run another three weeks, don't deload yet you feel fine."

I didn't feel fine.

Made four of my five, 5x5 sets and felt like utter garbage. Squat was heavy as a bus. So, I racked it. Went on to bench.. did three sets of 10 with 135.

Called it quits.

Rest of the week is a top set of 5@ 6-6.5 RPE. Then I'll get back into my block NEXT week like I was suppose to.
 
Hey, at least you caught the fatigue early enough and realized it really was time for a deload. You coulda run yourself into the ground for the rest of the week too then really been fecked up. No harm with what you did today imo.
 
jswain34 said:
Hey, at least you caught the fatigue early enough and realized it really was time for a deload. You coulda run yourself into the ground for the rest of the week too then really been fecked up. No harm with what you did today imo.
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You're absolutely right.

I'm actually happy that I have an easy few days coming. Although, I have to work Saturday for a co-worker.. that part blows lol

Also, imma start pulling again this coming week yeahhh buddy
 
W1D1

Squat 5x5 ~ except had a minor tweak on my first set so I called it
245x5

Bench 5x5
215x5x5

Palms in chins
4 sets AMRAPS
13,10,9,8

45 degree back ext
5 sets of 10

I don't know what happened today during squat. My bracing was hard, controlled and back was neutral. I honestly believe it's because today I'm off work and laid around all day until I worked out. I'm typically up and moving for 9-10 hrs before I lift.

Missed my rehab last night too. I'll do my rehab tonight and tomorrow so... hoping training will go better Wednesday
 
I wouldn't stress over the why too much. Sometimes there isn't a definitive answer. It is just part of your life now.
 
That sucks but hopefully it evens out shortly!
 
After some reading last night I *think* is muscular and nothing to do to with my spine or the discs that are bulging because

1)the muscle (erector spinae?) feels tight, right where it passes over the SIJ.

2)I took a lax ball to my lower lumbar to see if I had any tight muscles and at the base where the SIJ meets the ilium is where it was tender ~ only used the ball for this. Didn't actually roll out or anything.
 
That is a protective mechanism. When the spine is in danger the erectors (and many other muscles) will lock up to prevent further damage by reducing ROM.
 
Do you regularly decompress the area?
 
tyga tyga said:
Negative. If I had a monster band I'd use donnies lower body protocol.

Do you decompress regularly?
Click to expand...

I work at a PT clinic so yea I do. Really beneficial for myself just before a DL day where the weights heavy. Could be in my head ,but since doing this for almost a year I havent strained my L/S or T/S. Its now all maintenance and consistency.

Few guys at our local training center all pitched in and got an Inversion table lol. I laugh but ya got to go for whatever helps.
 
jimbuick said:
This may help you:

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Word . Thanks Jim. Made me realize Jason hasn't posted in a LONG time, I use to be subscribed to his YT channel
TheMovement said:
I work at a PT clinic so yea I do. Really beneficial for myself just before a DL day where the weights heavy. Could be in my head ,but since doing this for almost a year I havent strained my L/S or T/S. Its now all maintenance and consistency.

Few guys at our local training center all pitched in and got an Inversion table lol. I laugh but ya got to go for whatever helps.
Click to expand...

I had an inversion table at one point!
 
W1D2

6/14/17 ~ recovery work

Squats
180x5x2

Incline bench
140x5x3

45 degree Back ext
20x8x3

Orange mini pull aparts
125 reps

Pallof press
30x12x3

Took my time warming up, made sure I was getting strong glute and glute medius contractions during warm ups. Squats went well (figured since it's relatively light?) no pain, I am however *slightly* tender still.

Friday will be the test for my lumbar (heavy squats and I'll be pulling Saturday morning)

Take it easy
 
tyga tyga said:
Word . Thanks Jim. Made me realize Jason hasn't posted in a LONG time, I use to be subscribed to his YT channel


I had an inversion table at one point!
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Where did it go?
 
tyga tyga said:
Word . Thanks Jim. Made me realize Jason hasn't posted in a LONG time, I use to be subscribed to his YT channel


I had an inversion table at one point!
Click to expand...
He posts on FB occasionally. I think I've seen him post on IG recently too.

I think he is just too busy with his job tbh.
 
W1D3 ~ Intensity/heavy

Squat w/belt & sleeves
*warm ups
275x5

Bench
*warm ups
250x5

RDL w/belt & shoeless
100x3x5

Was hesitant leading up to my top set of squats. But, all is well. Glutes were firing really well and I could feel all three points of contact through my feet I was focusing on. Bench is another story lol I mis-grooved my fourth rep which took away from my preceding/last rep . Oh, well there's always another training session to get it right.

Cheat meal tonight. Arms and deadlift tomorrow. First time pulling in a while (well it feels like a while anyhow)

Be easy guys
 
W1D4

Deadlift w/belt
*warm ups
155x5
185x3
Invalid Link Removed
205x2

*decided to keep pulling conventional. I do however use sumo as a warm up (mixed with conventional, pull both ways, same reps. Until working sets then it's purely conventional)

I didn't video my 205x2 but I got the 185x3 which is a post injury PR, pretty big PR at that.

Db curl superset with tri ext
4 sets each

Arnold press super set with band pull aparts
3 sets each

Machine ez curl super set with machine tri ext
3 sets

With pulling I don't have it programmed. Will pull a top set of 2-4 @8RPE just to undulate load/reps. Primary concern as always now, injury prevention with steady progress.
 
I know they're kind of expensive but id recommend picking up some bands to do super Ds low back protocol a few times a week man. Like the movement said, decompression does wonders for me. I have an inversion table too but Donnie's protocol is far superior for my personal needs. With how light you are you'd easily be able to get away with just a heavy band. I have to use a heavy and a light, a medium and light might even work if you wanted to get those to be able to utilize in other parts of your training too.
 
jswain34 said:
I know they're kind of expensive but id recommend picking up some bands to do super Ds low back protocol a few times a week man. Like the movement said, decompression does wonders for me. I have an inversion table too but Donnie's protocol is far superior for my personal needs. With how light you are you'd easily be able to get away with just a heavy band. I have to use a heavy and a light, a medium and light might even work if you wanted to get those to be able to utilize in other parts of your training too.
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It's funny you mentioned donnies lower body protocol, I watched it maybe three nights ago and was thinking, "I need to buy more bands and try this." Idk I may.

That little article that AM posted today with the 90/90 breathing & cues was a good read. I completely forgot about 90/90.
 
Yup i read that yesterday as well. Actually did the 90/90 after the super D protocol
 
jswain34 said:
Yup i read that yesterday as well. Actually did the 90/90 after the super D protocol
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I actually used 90/90 Saturday morning before my pulls. Felt GREAT. Maybe the "healthiest" I've felt in a while (well regarding pulling~ purely coincidental but still)
 
W2D1 ~ volume

Squat w/belt and sleeves
*warm ups
240x5x5

Incline bench
*warm ups
160x5x5

Neutral grip chins
Three sets of AMRAPs

Went in today kind of unsure how it was going to go, I spent ALL day in bed yesterday throwing up and maybe having 500 cals (all coming from my daughters gold fish; only thing I could stomach)

So I was glad the training session went in my favor.

Will hit the ab wheel tonight and planks tomorrow.

Take it easy
 
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