Tygas home log for powerlifting and stuff

I can get mine to pop (when it needs it, not every time) by standing upright and squeezing my glutes and adductors simultaneously.

Some other member posted a few videos regarding SI stuff, i havent really tried them but ill find the thread and copy it in here. Let me know how it works if you try it.

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jswain34 said:
I can get mine to pop (when it needs it, not every time) by standing upright and squeezing my glutes and adductors simultaneously.

Some other member posted a few videos regarding SI stuff, i havent really tried them but ill find the thread and copy it in here. Let me know how it works if you try it.

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Click to expand...

Thanks bud.

Found an article where McGill recommends
-bear crawls
-plank variations
-deadbugs

I'll just add bear crawls to my warm ups and see if that helps. I've been trying to do more dead bugs but whenever I lower my right leg and left arm I get like a popping/crunching in what feels like my adductor or pectineus Invalid Link Removed area.
 
Ever done Hip Rails? IR/ER stretch. Has helped me alot with my snapping hip pathology. I say pathology because it comes and goes, never really inflames but once it starts it doesn't let up for a few days.
 
TheMovement said:
Ever done Hip Rails? IR/ER stretch. Has helped me alot with my snapping hip pathology. I say pathology because it comes and goes, never really inflames but once it starts it doesn't let up for a few days.
Click to expand...

I have not. Im going to look into it now!
 
Cycle 2
W6D2
RTS

Tempo squats
265x3
250x3r x2s
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Db bench
60,65 x12
70x11

TBar row (myo rep)
70x8 +5 + 4 = 17

Kneeling pallof press
40lb x15 per side three times

Going to round this block out with tempos for squat and start my next block with them as well.

Take care
God bless!
 
Hows the back?
 
jswain34 said:
Hows the back?
Click to expand...

Held up lol so that's a good sign!

No popping, tenderness or soreness so I'm not sure what to make of it. It's the second time in the last three weeks though. I was able to screw my feet into the floor, flex my glute and get my left SIJ to pop.

I'm going to be getting back to the basics with my lumbar/spine rehab though.

Morning- Monday- Sunday
90/90 breathing 3 sets 10 second holds
10 bird dogs 2 sets

Night- Tuesday, Thursday, Saturday
10 bird dogs 3 sets
Side planks with progressions 7-10sec holds with added sets versus time when strength gets better

After training-
3x a week kneeling pallof presses
2x a week ab roll outs
1x a week stir the pots
 
Looks like a good game plan. And yep, just how you described is how i am able to pop mine as well. I was just thinking today I need to do more abs. Ive been doing more than I previously had but I'm starting to slip again.
 
W6D3

Deadlift
320x2
320x1

RIght SIJ popped, again mid rep on my single. Wasn't horrible but the weight and pulling actually had it pretty tight (R-glute mainly) last night and this morning until I did my 90/90 and it popped.

Going to "deload" next week and slow down in the upcoming block(s) on squats and deads. Can't compete in the meet if I'm Injured.

Rope pull through
90,100,110 x10

45 degree back ext- focus on glutes
12s for 4 sets
 
W6D4

Bench
245x2
245x1r x4s

Cgbp
95,115,135 x10

Bicep exercises (2)
Tricep exercises (2) ~ besides cgbp

Stir the pots
Single leg glute kick back machine (right glute only) ~ read from Bret contreras if you have inactive glutes (or glute) to only hit stimulate the one.

Next week is easy street, then I'll start a new block and be mindful of loading progressions and take it slow. #teamsubmaxbois getting practice work in lol
 
Sucks it keeps popping but at least it seems to not be painful.
 
RegisterJr said:
Sucks it keeps popping but at least it seems to not be painful.
Click to expand...

Yeah the popping actually feels good. But, I'm guessing since it's under a load it causes the surrounding muscles to start guarding/tense up.

Idk. Imma ease into this next block lol
 
Deload week

Kept it real simple and short.

Squat
225x3x3 @6

Bench
185x8 @6
185x6x2 @7

Dead hang chins
Body weight x8x4

Lateral raises
8lb x15-20
 
Plans
5 weeks block
Deload

5 week block
Deload

4 week
Peak ---> comp

"Peak week"
Monday ---> SBD @92ish percent for a single no down sets

Wednesday---> SBD @7 doubles no down sets

Treating it with the same RTS peak I did two years ago. Cut the volume intensity stays.

Also, been monitoring my HRV. Will use this as another tool to keep training progression and injuries down.
 
Day two deload

Kb Goblet sq
44, 60, 60 x10

Kb swings
44, 60, 60 x10

Db incline
75x6 @7

Seated row
70x8x3

Machine laterals
40x15x3

Friday I'll pull a few doubles @7 and hit arms. Rest Saturday and Sunday then Monday is time to buckle down!
 
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Small order cam in today.

MCC for the gains.

I'll take the phenibut occasionally (if I really push it in the gym, I'll take it that night to try and "enhance" sleep/recovery)

Bcaas because I don't eat breakfast and my lunch isn't typically until 11am)

Anyways.

Oh, moving forward supplements will be:

Pre workout of choice
Intra (cho + bcaa ~ xtend endure)
Protein
Vitamin D 10k iu 5 days a week
Magnesium 400mg ed
MCC

Days I lift I'll mix the MCC in with my intra. Days I rest it'll be mixed in with my morning bcaas.

I have *maybe* 15 workouts with ARA left. After that I may throw some sort of natty Anabolic in. I've been looking at Performax Massmax XT.. but, I'll decide that once the ArA runs out. I can't run ArA again unless I'm on a BUNCH of cissus lol it has DESTROYED my knees.
 
Day three deload

Deadlift against green mini
185x3x2s
205x3
225x3

CGBP
135x8x2s

Bb curl
Tricep ext

Stir the pots two sets 12
 
W1D1
RTS

Comp Squat x7@9
255x7
235x7x2s

CGBP x6@9
120x6
115x6x4s
*idk the bar weight, it's on a smith that's not on a fixed track - moves vertical and horizontal.

seated row
50x15
60x15x3s

45 degree back ext
3 sets of 12
 
Went to a PT to have my SIJ looked at. Verbatim, "Your right SI is glued down". The sheering from pulling/squatting is causing it to pop hence the pain and guarding. Anyhow, he told me to stretch my ilipsoas among a few other things.
 
Dont you have a Theracane by now?
 
tyga tyga said:
jswain34

What do you do to tame yours? Outside of bat hangs
Click to expand...

Truthfully man, hangs do seem to work the best for me. That in conjunction with just avoiding things that piss it off for a few weeks has really always been how ive gotten mine to settle down. Although, the first time it ever got bad on me I did go to the chiro and after 2 adjustments I felt substantially better.
 
[video=youtube;vA2DWnAMWdo]https://www.youtube.com/watch?v=vA2DWnAMWdo[/video]

^^^I do it before every session...my right hip clicks and pops every time, just once, than never again during the actual session...I stay in this position for 60 seconds each side...

[video=youtube;e--PvEefHbE]https://www.youtube.com/watch?v=e--PvEefHbE[/video]

it's hard to explain how I do it, but I'll give it a try...

instead of no back support, I sit with my back against the wall...I cross one leg, but instead of keeping the other leg straight, I bend and bring it up towards me while keeping my foot flat...I than take the leg that is still crossed, and pull it in and towards me...I hold this stretch for 2 separate increments of 30 and 45 seconds, both legs...


doing these 2 stretches religiously before each session has literally been a game changer...that lower back on fire feeling, and annoying "nerve" type pain never shows its ugly face for me anymore...since adding both of these stretches to my routine, I haven't had my back "go out" in almost 2 years.
 
That first video is huge for me to open up my adductors for sumo pulling.
 
TheMovement said:
Dont you have a Theracane by now?
Click to expand...
I do.
jswain34 said:
Truthfully man, hangs do seem to work the best for me. That in conjunction with just avoiding things that piss it off for a few weeks has really always been how ive gotten mine to settle down. Although, the first time it ever got bad on me I did go to the chiro and after 2 adjustments I felt substantially better.
Click to expand...
Need to find a spot to hang at then lol I workout at a commercial gym (anytime fitness) and I kid you not, i squat the most (weight) in this gym. I'm not even trying to toot my horn here but it's reality lol so, I imagine that I'll get quite a few looks when I'm hanging inside of a band They already stare when I put my mouth piece in for my top sets of squats lol
Yomo said:
[video=youtube;vA2DWnAMWdo]https://www.youtube.com/watch?v=vA2DWnAMWdo[/video]

^^^I do it before every session...my right hip clicks and pops every time, just once, than never again during the actual session...I stay in this position for 60 seconds each side...

[video=youtube;e--PvEefHbE]https://www.youtube.com/watch?v=e--PvEefHbE[/video]

it's hard to explain how I do it, but I'll give it a try...

instead of no back support, I sit with my back against the wall...I cross one leg, but instead of keeping the other leg straight, I bend and bring it up towards me while keeping my foot flat...I than take the leg that is still crossed, and pull it in and towards me...I hold this stretch for 2 separate increments of 30 and 45 seconds, both legs...


doing these 2 stretches religiously before each session has literally been a game changer...that lower back on fire feeling, and annoying "nerve" type pain never shows its ugly face for me anymore...since adding both of these stretches to my routine, I haven't had my back "go out" in almost 2 years.
Click to expand...

You're the man yomo! I have the supple leopard in my possession lol I didn't even think about it Also, ordered McGills newest book (the one with Brian Carroll and Blaine Sumner) "The gift of injury". So, that should be helpful...
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^^ need to open this up now that you've reminded me.


Thanks a ton guys! Gotta keep on the right track, I don't want to bow out of this meet.
 
Yah, I understand the feeling of them thinking its weird as fuk, i get the same look when I do it most of the time. But, if they ask I usually just use big words (like Quadratus Lumborum, sacroiliac, glute medius, etc - lol) and explain to them why I do it and then they buy it and never think twice about it again.

Just be creative, at your weight youd probably only need and average band. Just choke it around the top of a power rack or drape it over a pullup bar - there should be plenty of places to put a band.
 
I've hung from a squat rack, a Smith machine, and several types of pull up bars or monkey bars. Can't beat hangs
 
W1D2

Tempo squats 3-1-0 @8 repeats
205x5x3

Rope pull through
70,80,90 x10

Face pull x4 AMRAP

Short productive training day. SIJ was a little tender, although the two stretches/activations helped a TON. I'll hang tonight at my house instead of the gym lol it would probably be more beneficial to do-so before lifting but I didn't have that option today.

I'll do three sets of stir the pots tonight of 12 and two sets of the ab wheel, again for 12.

Be easy!
 
W1D3

Deads against green band x7@8

225x7
215x7x3

Chins AMRAP against blue band
12,11,
8 -> lose bands 5 reps

Forgot I had my birthday dinner at my in-laws tonight so I skipped my bb hip thrusts. Will add them tomorrow.

All I know is my respiratory system wasn't built for these reps
 
W1D4

Bb hip thrust x8
165x8x3s

Bench x7@8
205x7 (pause first and last rep)
185x7x2

Db curl superset with v bar tricep ext 12-15 reps four sets

Db lateral raises
8,10,12lb for 12-15 reps

Bench is starting at a great point this block. Excited to see where it ends.
 
Im a few days late, but happy belated bday Billy. Hope you had a good one!
 
Happy birthday bro!
 
HRV measurements:

Deload week- 64bpm
Week 1 of training- 62bpm

*this is the average over the course of 7 days.
*measure when I wake up and right before bed ~ typically 5hr post workout.
 
W2D1

Squat
275x5
250x5
*SIJ was starting to act a little wonky so I didn’t push it

CGBP
130x6
120x6x2

Seated row
70x12
75x12x3

Back ext w/green band
12,10,10,10

Didn’t want to keep pushing my squats so I hit my single back down set and wrapped it up. We’ll see how this plays out in the weeks to come.
 
W2D2
Tempo squat 3-1-0
255x3
240x3x2s

Rope pull through
90,100,110 x8

Face pull
AMRAP 4 sets

Had a doozy of a pre workout on accident. So, on harder days I drink kraken and on “easier days” I drink white pipes + 200mg caffeine anhydrous. Well, I popped that 200mg caff and drank all but two sips before I realized I was drinking kraken and NOT white pipes. To say I was severely stimmed out is an understatement!

All is well though, I’m still alive lol

Anyhow, rest day tomorrow then we pull!
 
Over stimming sucks.
 
W3D1

Squat x3@8
290x3
270x3x2s
- since I’ve been consistently working on keeping my SIJ healthy I haven’t been pushing it. Cut it a set early just because.

CGBP (plate weight only)
135x7
120x7x3s

CG seated row
80,90,90 x10

Setting up another appointment with my PT to see what else I can do and work on to keep my SIJ functioning properly and to continue to strengthen my pelvic floor as a whole.

Be easy guys
God bless
 
tyga tyga said:
HRV measurements:

Deload week- 64bpm
Week 1 of training- 62bpm
Week 2 of training - 61bpm
Click to expand...

*edited week twos HRV

I got lazy and didn’t measure at all at night. So there is probably a small discrepancy between week 1 and week 2 of training despite this past week being a beat “lower”. From here on out I’m measuring only when I wake up. So, it’ll be an average of seven readings instead of 14.
 
W3D2

Tempo squat 3-1-0
250x4
235x4x2

BB hip thrust (plate weight only)
*Sole purpose is glute activation and lumbar health per McGill.
40lb x 12 x4

Rope pull through
100x5x5

45 degree back ext
Green band x 15 x2

This was a hip hinge/lumbar focused accessory night lol Will keep my Wednesday’s like this for the remaining of the block (two weeks then deload).

I’m confident about this meso cycle. Feel like this will be a productive training (macro) cycle!

Be easy
God bless
 
Tempo squatting is no bueno.


Never done direct thrusts. Where do you see the benefit/return?
 
RegisterJr said:
Tempo squatting is no bueno.


Never done direct thrusts. Where do you see the benefit/return?
Click to expand...

Yeah tempos will put hair on your chest ? My first @8 set has me beat then I have my down sets Honestly the biggest reason I program them in is to help enforce my squat pattern.


Stronger glutes carry over (typically) in the lockout of deadlift and bottom or close to of the squat. However, better glute activation, memory will help protect my lumbar and SIJ.

McGill is huge on block pulls to enforce “the lifters wedge” as well.

We’ll see if it carries over these next two mesos lol cuz they’re here to stay for now
 
W3D3

Dead lift x3@8+ green band
295x3 Invalid Link Removed
280x3x3

This is how I pull against a (single) band
IMG_8270.jpg
its 30lb at its peak.

BB hip thrust AMRAPs
*plate weight only
40x12,10 drop set
20x12,10 drop set

All I had time for tonight. Had to rush to get my baby girl on time so didn’t get my chins in. Will cram those into my bench session tomorrow.

I’ve been feeling very “healthy” these last couple training sessions. It’s a great feeling lol Lumbar, hips and pec all are in sync and haven’t had any issues. Pumped.

Be easy guys
God bless
 
W3D4

Bench x3@8
225x3
215x3x3

Lat pull down
140x10,10,9,8

Hit some arms after words. Still fighting this stupid sinus infection as well so breathing is a struggle. My glutes are pretty sore from the frequency of hip thrust. This better pay off lol I guess if not, I’ll have a donk?

Be easy
God bless
 
For a little more tension you can put the band on the ends
 
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