Tygas home log for powerlifting and stuff

W4D1

Squat x4
280x4
265x4x2

CGBP ~ myo reps
140x9+8+7+7

Seated row
110x8x3
110x10

Took what I had today. Squats felt heavier than they should, which blows my mind. Will keep plugging away.
 
HRV measurements:

Deload week- 64bpm
Week 1 of training- 62bpm
Week 2 of training - 61bpm
Week 3 of training - 63bpm
 
W4D2
Tempo squat
270x3
255x3x2

Bb hip thrust x4
40x10x2
60x12
70x11
*plate weight only

Back ext
20x10x2
30x10

Freakin right SI was feeling wonky, again. Couldn’t push it today. The down sets on tempo were relatively easy but I was afraid it would pop under weight again. So, I cut it. I probably had another set in me for sure.

Need to finish the block strong, that’s for sure.

Tomorrow we rest, Friday we pull.

Be easy
God bless
 
Can’t catch a break. Right SI popped right at lockout on my pulls.

This may not be ideal but imma pull off blocks for the next 5 week block as my main movement. Then my last four start pulling from the floor again. Unless anyone has some other opinions.
 
Oh no
 
Going to do what I Can I suppose?

Squat
245x5x4

Bench
200x5x4

Lat pull down AMRAP x3
90x15,13,11

I’m frustrated because I have this meet in mind but my hips/pelvic floor is being a bish.

Took a longer warm up.
*cat/camel stretch
*static anti-rotation bear lifts (3 sec holds x8)
*bear crawl 25 steps x2
*glute med firing

Going to run with a three week wave, deload, three week wave, deload, four week with peak/“taper”

Going to pull from blocks until the taper ....

Be easy
God bless
 
Warm up pre lift
-2x cat/camel 12 “reps”
- isometric static hold bear lift
- bear crawl
-side planks
-reset of pubic Symphysis

3” Block pull
245x3r x2s

Squat
195x5r x2s

Close grip bench
65x5r x3s
*plate weight only & lbs per side

Was really able to get my lifters wedge and lats tucked/tight on the block pulls. Only concern is this transfers to my pulling from the floor because I’m going to ride this out until meet day. My glutes have been firing pretty well the last few days which is a good thing. Been squeezing are on my unrack (during squats) and before the decent (obviously not allowing my hips to dump forward). Was suppose to hit five sets of back ext as well but completely forgot. I’ll add them into my Saturday training.

Be easy
God bless
 
Have you been using anything from that IG video that I tagged you in? If so, have ya noticed anything?
 
Everything except the wide stance squat in hole (McGill advises against the lumbar lower rounding).

If my pubic bone is out that’s when I feel my SI pop. If my Si pops I can lay down and pop my pubic bone in immediately and get some minor relief but I just have to remember to stay ahead of it and check it BEFORE lifting
 
tyga tyga said:
Everything except the wide stance squat in hole (McGill advises against the lumbar lower rounding).

If my pubic bone is out that’s when I feel my SI pop. If my Si pops I can lay down and pop my pubic bone in immediately and get some minor relief but I just have to remember to stay ahead of it and check it BEFORE lifting
Click to expand...

I wasnt so sure about that one either. Is he against it specifically with the movement loaded? If not, id like to hear his reasoning on why hes against it unloaded.
 
Joining in to follow along from here!
 
jswain34 said:
I wasnt so sure about that one either. Is he against it specifically with the movement loaded? If not, id like to hear his reasoning on why hes against it unloaded.
Click to expand...

It has to do with spinal loading while causing posterior tilt. The cat camel he recommends because it takes all loading off the spine since you’re in a quadruped position.

“Dr. Stuart McGill did research and found that when the spine is fully flexed it loses 40% of it’s ability to withstand compressive loads[2]. He also found that sitting in a slouched position can weaken your spine and will take a few minutes to return to normal even after you’ve stood up and fixed you spine position.” ~ goes on to say with athletes that have pre existing injuries (bulges, LDH) need to stay out of compromising positions.

He has a great video on finding your foot position, distance between your feet for squatting. Helps find your “depth” before you have butt wink. Let me see if I can dig it up for you! He’s against loaded/unloaded lumbar rounding as a whole.
jswain34
 
Yeah I saw that you have been dealing with injuries... same here just trying to work around them now. While working on recovering as well.
 
W1D3

Squat
290x3r x2s

Bench
235x3r x2s

Bb hip thrust
Four sets of 8-10

Invalid Link Removed
squat and bench video

Popped my pubic bone in and knocked out my warm up stuff. >>>
- cat/camel stretch
-side planks
- isometric static bear holds
-bear crawls

Tonight restored some faith in my lower body cooperating lol Also I had the gym to myself! It’s nice when I can hog up three benches and not worry about anyone needing them haha.

Be easy
God bless
 
W1D4

Arms
3 exercises each super set

Kb front rack carries
Kb suitcase carries

Db lateral raises
-3 sets superset with rear delt flys
 
W2D1

Squat
250x5r x4s

Floor press
185x5r x4s

Lat pull down x3 AMRAPs
110x13,11,9

Today’s went real well! Here’s the thing, I have a tendency to get over zealous and start pushing it because I think my injuries have miraculously resolved from a few weeks of consistent rehab. However, things have been going WELL. So, I’m pumped to say the least.

Wednesday will be an easy day, Friday will be another story lol two or three sets of doubles! Any ways. As Ice said, “today was a good day”

Be easy
God bless
 
tyga tyga said:
W2D1

Squat
250x5r x4s

Floor press
185x5r x4s

Lat pull down x3 AMRAPs
110x13,11,9

Today’s went real well! Here’s the thing, I have a tendency to get over zealous and start pushing it because I think my injuries have miraculously resolved from a few weeks of consistent rehab. However, things have been going WELL. So, I’m pumped to say the least.

Wednesday will be an easy day, Friday will be another story lol two or three sets of doubles! Any ways. As Ice said, “today was a good day”

Be easy
God bless
Click to expand...

Awesome to hear. By the way I have been dealing with an SI issue the last couple weeks and some of your discussion in other threads led me down a Youtube rabbit hole until I found the Reset ? Pop the pubic bone back in type videos while digging through SI related videos. I have done them 6 times since yesterday and popped my pubic bone back in 3 times.

Kind of crazy, when I read you saying something about popping stuff back in I was like what in the world is he talking about. Funny thing is that my pubic bone must have been floating in and out for a while now because that pop is exactly what I felt every once in a while when I move my right leg in too quickly from a relaxed position. It hurt just a tiny bit but felt like my pelvic floor was completely unstable. I didn't even have a clue that pubic bone moved until then. So anyway I have done the exercises Kelly Starrett suggests 6 times in the last 2 days and am feeling much better in the hips and lower back.

I think I might even be able to squat again safely pretty soon but I will probably wait until next week. Have you noticed any other tricks that help with any SI related pain or symptoms that I should look into?
 
Rabbit hole here I come
 
jswain34 said:
Rabbit hole here I come
Click to expand...

This was one of the ones, and i think the one I chose to use. You can actually feel, and hear the bone pop back in place. I have to admit my walking gait is much better today. I don't feel as if I am stepping down into a hole each time I step down with my right foot. I think my hip was twisted forward on the right side, pushing my hip out to the side a bit which is what made it feel like I was stepping unevenly. Sometime people would even ask why I was limping when it was really moving around.
jswain34 - heres the link
[video=youtube;Js5xg9o78Jw]https://www.youtube.com/watch?v=Js5xg9o78Jw[/video]
 
MrKleen73 said:
This was one of the ones, and i think the one I chose to use. You can actually feel, and hear the bone pop back in place. I have to admit my walking gait is much better today. I don't feel as if I am stepping down into a hole each time I step down with my right foot. I think my hip was twisted forward on the right side, pushing my hip out to the side a bit which is what made it feel like I was stepping unevenly. Sometime people would even ask why I was limping when it was really moving around.
jswain34 - heres the link
[video=youtube;Js5xg9o78Jw]https://www.youtube.com/watch?v=Js5xg9o78Jw[/video]
Click to expand...

That’s exactly what I do before every lifting session (now). Ever since then, I haven’t had any SIJ problems (also while using my normal warm up exercises/static holds and glute med warm ups)
 
tyga tyga said:
It has to do with spinal loading while causing posterior tilt. The cat camel he recommends because it takes all loading off the spine since you’re in a quadruped position.

“Dr. Stuart McGill did research and found that when the spine is fully flexed it loses 40% of it’s ability to withstand compressive loads[2]. He also found that sitting in a slouched position can weaken your spine and will take a few minutes to return to normal even after you’ve stood up and fixed you spine position.” ~ goes on to say with athletes that have pre existing injuries (bulges, LDH) need to stay out of compromising positions.

He has a great video on finding your foot position, distance between your feet for squatting. Helps find your “depth” before you have butt wink. Let me see if I can dig it up for you! He’s against loaded/unloaded lumbar rounding as a whole.
jswain34
Click to expand...

jswain34 said:
Rabbit hole here I come
Click to expand...

Did you see this? I don’t know if a few posts pushed it up to far for you to see his (McGill’s) comment on it.
 
tyga tyga said:
That’s exactly what I do before every lifting session (now). Ever since then, I haven’t had any SIJ problems (also while using my normal warm up exercises/static holds and glute med warm ups)
Click to expand...

Yeah, I am pretty excited that I am not in pain. Today was the first day in a while that I woke up and didn't feel like removing my lower spine was a viable option to get rid of the pain... This morning was actually almost normal. I should have done these exercises before I started lifting but I ended up doing them after I did my Adductor / Abductor work. I will do them during my warm up from now on to make sure I am in proper position.

I saw a video yesterday that said what to do about a hypermobile SI, I think that is what I am dealing with. I need to try to find it again, and see what it says to do to tighten the area up.
 
tyga tyga said:
Did you see this? I don’t know if a few posts pushed it up to far for you to see his (McGill’s) comment on it.
Click to expand...
What should I look up to find the video on finding your proper foot position and depth. I think I tend to go to deep into my ROM on a lot of movements and my ROM is normally large due to me being very flexible.
 
MrKleen73 said:
What should I look up to find the video on finding your proper foot position and depth. I think I tend to go to deep into my ROM on a lot of movements and my ROM is normally large due to me being very flexible.
Click to expand...

Invalid Link Removed

Let me see if I can find the video of McGill and Carroll demonstrating this. (This is a still-shot out of my book lol)

Edit** not Carroll & McGill but Invalid Link Removed

Also, this was very helpful with getting the correct alignment/direction of my feet Invalid Link Removed
 
W2D2

3” block pull
275x2r 3s

Squat sleeveless
195x5r x2s

Bench
185x5r x3s

Face pull
30x10r x3
Overhand then underhand so technically six sets.

All day today my right SIJ felt like it needed to “adjust/pop”. And of course when I did my pubic reset it was a loud pop/adjustment and the stiffness/feeling over my right SI was gone. Poof. Just like that.

Besides that, training went well. Realized I need to use my easy recovery days with squatting to be sleeveless. I guess I don’t have to but it can’t hurt, right?

Be easy
God bless
 
Nice man. Im happy you finally found something that seems to be providing you some relied. I tried that Kstar video and it disnt pop my SI or anything else for that matter, but it honest to god felt like a core workout. I tried it twice yesterday and am planning on giving it another go tonight when I get home.

About the knee sleeves, I dont really see the difference in wearing them or not. If they make your squat/knees more comfortable then wear them. Thats really all theyre good for unless you're somehow getting significant lbs out of them...and if thats the case let me know what brand youre using lol.
 
W2D3

Squat
295x2x2s

Floor press
225x2x3s

Kb swing x10-12 x5s

Updates may be few and far between. Going through some stuff in my personal life. I’ll continue to train but this log will take a back seat.

Be easy
God bless
 
W3D1

Squat
255x5x4s
- had minor butt wink on my first rep that gave me jolt of pain in my lumbar (assuming disc here). I’ve lost 8lb because of what’s going on, loss of appetite. My belt didn’t fit and I lost stiffness so, it’s a lesson learned.

Bench
205x5x4s

Lat pull down x3 amrap
110x12,9,10

back ext
15lb x12
20lb x12
- band
3 sets of 12

Next week is deload then another three week wave.

Be easy
God bless
 
W3D1

Squat
255x5x4s
- had minor butt wink on my first rep that gave me jolt of pain in my lumbar (assuming disc here). I’ve lost 8lb because of what’s going on, loss of appetite. My belt didn’t fit and I lost stiffness so, it’s a lesson learned.

Bench
205x5x4s

Lat pull down x3 amrap
110x12,9,10

back ext
15lb x12
20lb x12
- band
3 sets of 12

Next week is deload then another three week wave.

Be easy
God bless
 
How were the following sets, were you able to correct and move on? I tried squatting yesterday but felt the lower back at 185 on about my 10th rep. So I decided to stick with leg press for the day. I can push heavy on those still, so they are my bread and butter for hypertrophy right at the moment.
 
MrKleen73 said:
How were the following sets, were you able to correct and move on? I tried squatting yesterday but felt the lower back at 185 on about my 10th rep. So I decided to stick with leg press for the day. I can push heavy on those still, so they are my bread and butter for hypertrophy right at the moment.
Click to expand...

They were fine. Did the pursed lips sucking in air to fill out my obliques better and it filled my belt better.

Things are crap right now so I’ll roll with the punches and try my hardest to remember cues and mindful of lifting.
 
W3D2

3” block pulls
295 for 5 singles

Squats
200x5x2s

CGBP
3 sets of 8

Working on a better hip hinge, we’ll that and keeping my back healthy. Invalid Link Removed

Also, depth check? Hip crease is well below parallel (IMO)
1st screen grabInvalid Link Removed
2nd screen grabInvalid Link Removed
What do you all think? Granted my squat is only 70% of a 5RM. Any how... thanks for any input.
 
Dude that narrow stance
 
W3D3

Squat
300lb for 5 singles

Bench
250lb for 5 singles

Kb swings
4 sets of 12

Despite working out at 8am I had a phenomenal session. I didn’t over indulge yesterday either but probably could have just to fill my belt out and get my leverages back lol

Will deload this next week.

@8 doubles top set das it

Start a new wave in two weeks
 
W3D4

Tri set of
Bb curl 10,10,8,8
Rope tri ext 15,15,10,10
Db lateral raise 15,15,12,12

Superset of
Bb skull crushers 12,12,8,8
Rope face pull 15,15,15,12

Tri set of
ez curl 20,15,12
Machine tri ext 15,15,12
Arnold press 12,12

Kb suitcase carries 3 sets
Kb front rack carries 2 sets
Pallof press 2 sets
 
Deload deload deload

Squat
275x2 @8 ~easy

Bench
225x2 @8

Seated row
3x12

Lateral raise
2x15

Done.
 
First pic looks close, hard to tell, and the 2nd looks solid no guessing if below parallel there!
 
are both pics of the same rep?

Invalid Link Removed

either way, they are no where near high, and the frame grab makes it easier to call it 3 whites. I can only assume you're keeping it safe after the scare a few weeks back...but once you get back into your rhythm, I'm betting depth will be much easier for you to "feel" leaving the hole.
 
Yomo said:
are both pics of the same rep?

Invalid Link Removed

either way, they are no where near high, and the frame grab makes it easier to call it 3 whites. I can only assume you're keeping it safe after the scare a few weeks back...but once you get back into your rhythm, I'm betting depth will be much easier for you to "feel" leaving the hole.
Click to expand...

They were (I believe) rep 4 & 5. Thanks for the encouragement man!

Hope the pain of the toe miraculously goes and you get no pressure in the comp man.
 
Yomo said:
are both pics of the same rep?

Invalid Link Removed

either way, they are no where near high, and the frame grab makes it easier to call it 3 whites. I can only assume you're keeping it safe after the scare a few weeks back...but once you get back into your rhythm, I'm betting depth will be much easier for you to "feel" leaving the hole.
Click to expand...

Hey I like using that line... not sure why I never thought of that before. I tend to have trouble telling on people with much quad height sometimes it masks the crease a bit. Using the line from the top of the kneecap makes it a bit easier to tell. Always learning!!!!
 
MrKleen73 said:
Hey I like using that line... not sure why I never thought of that before. I tend to have trouble telling on people with much quad height sometimes it masks the crease a bit. Using the line from the top of the kneecap makes it a bit easier to tell. Always learning!!!!
Click to expand...

yea, even more so with a close stance like his, because there's less "sitting back", so quad height can hide it even more when depth is at parallel, or so it seems.
 
tyga tyga said:
They were (I believe) rep 4 & 5. Thanks for the encouragement man!

Hope the pain of the toe miraculously goes and you get no pressure in the comp man.
Click to expand...


no problem bro!

and I really appreciate that....wish it were that easy, lol...I'll post a pic of it soon, there's some funky bruising around the "knuckle" area of my big toe, and although the swelling is down, the skin is somewhat "lifted" and feels "soft" where the swelling was. It hurt worse in flats because of the slightly different technical differences with a wider stance, so will be competing in heels even though my entire prep was done in flats. "crosses fingers*
 
Yomo said:
no problem bro!

and I really appreciate that....wish it were that easy, lol...I'll post a pic of it soon, there's some funky bruising around the "knuckle" area of my big toe, and although the swelling is down, the skin is somewhat "lifted" and feels "soft" where the swelling was. It hurt worse in flats because of the slightly different technical differences with a wider stance, so will be competing in heels even though my entire prep was done in flats. "crosses fingers*
Click to expand...

Ouch, good luck!!!! If you can pull even lightly a few times you should be able to get the new pattern ingrained a bit.
 
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