T Nation

Lifting with Pinky

t-ransformation2018

#442

It really sounds like you have the same problem that I had, the first time I tried that stretch I could barely do it on the left side and it hurt like hell. It took maybe a week or two before I started seeing any improvement. You can also roll your TFL with a lacrosse ball (or other small hard ball), just put the ball on the floor and your TFL on top of it and roll it out. That’s what I was doing at first whenever it bothered me and it helped temporarily but eventually it started getting worse, fortunately I found out about the 90/90 thing around that time.


#443

Thursday’s session
Deficit Deadlift
S x R x Kg
1 x 3 x 140
2 x 3 x 170
4 x 2 x 200

Bench press
1 x 5 x 80
1 x 4 x 100
2 x 3 x 116
5 x 3 x 132

Saturday’s session

Squat
S x R x KG
1 x 5 x 110
1 x 4 x 132
2 x 3 x 155
5 x 3 x 176

Bench press
1 x 5 x 90
1 x 4 x 110
2 x 3 x 125
1 x 2 x 140
1 x 1 x 150
3 x 2 x 140


#444

Sunday’s session
Deadlift
S x R x Kg
1 x 3 x 140
1 x 3 x 170
2 x 3 x 200
5 x 3 x 225

Bench Press
1 x 5 x 85
1 x 5 x 100
5 x 5 x 116

Triceps
5 x 10 with the fat band

Ab Wheels
4 x 8 - 20kg vest.


#445

Yeaaa buddy. Squats are back to feeling regular shitty, rather than the super shitty they have for the last few weeks.

Sheiko A.L.L Prep Week 2 Day 1

Bench Press
S x R x Kg
1 x 3 x 90
1 x 3 x 100
2 x 3 x 116
2 x 2 x 132
2 x 1 x 150

Spotto press
2 x 2 x 132

Squat
1 x 3 x 110
1 x 3 x 132
2 x 3 x 154
1 x 3 x 176
2 x 2 x 190
2 x 3 x 176
2 x 4 x 154

At least I know I can still use 190 as an opener, and don’t have to drop the weight.


#446

Sheiko Prep W2D2
Deadlift
S x R x Kg
1x 3 x 140
1x 3 x 170
1 x 3 x 200
1 x 3 x 225
1 x 2 x 240
1 x 1 x 270
1 x 0 x 290 So close, broke the floor and made it to knees
1 x 0 x 290 final attempt, even clossr, made it just above the knees but just couldn’t finish, lost the weight forward, think I need to lean back more.

1 x 3 x 225
2 x 2 x 240

Bench Press
1 x 3 x 80
1 x 3 x 100
1 x 3 x 120
5 x 3 x 132

A bit of a frustrating workout, but happy to know I can still hit my previous DL PB, 280 would have been very possible.


#447

So today I learnt a thing, multiple >100% deadlift isometrics (read failed reps) absolutely fries your lower back. 2 days later and I only managed half my squat volume before it gave up. On the plus side squats felt technically good for the first time maybe ever.

Squat
S x R x Kg
1 x 3 x 110
1 x 3 x 132
2 x 3 x 154
2 x 3 x 176

2ct Pause Bench Press
S x R x Kg
1 x 3 x 80
1 x 3 x 100
2 x 3 x 120
2 x 2 x 130
3 x 1 x 140

Ab Wheels
3 x 10 x BW

Pec Deck
5 x 10 x 80