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.

# Lifting with Pinky

**Pinkylifting**#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

**Pinkylifting**#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.

**Pinkylifting**#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.

**Pinkylifting**#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.

**Pinkylifting**#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

**Pinkylifting**#448

W2D4

Was still feeling pretty tendr in the lower back, benching was fine but deadlifts were a little tough.

87kg this morning and was feeling a little worried about my weight, but looked back to last comp prep and I was 86kg this far out and came in 2.5kg underweight comp day so feeling a bit more relaxed about it now.

Bench Press

1 x 3 x 90

1 x 3 x 107

1 x 3 x 115

5 x 3 x 125

Deadlift

1 x 3 x 140

1 x 3 x 170

2 x 3 x 200

3 x 2 x 225

**guineapig**#449

Do you have vids of your fails? What happened? Did form breakdown or were you just not strong enough?

**Pinkylifting**#450

Unfortunately not, I really should get into the habit of filming my lifts though I know.

I think it was a bit of a mix of the two, definitely feel like I lost the weight forward, so technique, and it actually felt fine off the floor, but I would have been able to lock out if my mid / upper back, where I eventuslly folded, was stronger

**Pinkylifting**#452

Bit of both, initial slight lean forward put more strain through my back that caused loss of back position. So no lean or stronger back could have fixed it, I think.

I’ll probably have another punt at the weight at the meet, will get a safe(er) 275 nailed for total then go for 290 again and try to pull back more.

**Pinkylifting**#455

May 12th! So not long now. 400 people competing so expecting a fair few in my class.

**Pinkylifting**#456

W3D1

Bench Press

1 x 5 x 80

1 x 3 x 100

1 x 3 x 120

2 x 2 x 132

2 x 1 x 140

Squat

1 x 3 x 110

1 x 3 x 132

2 x 3 x 154

5 x 2 x 176

Bench Press

2 x 4 x 124

Seal Rows

Standing Goodmornings

Squat felt better technically today, but also felt heavier than it should for a double at 80%. One step forward, one step back I guess.

**Pinkylifting**#457

W3D2

Bench Press

1 x 5 x 90

1 x 3 x 106

1 x 3 x 124

6 x 3 x 132

Deadlift

1 x 5 x 120

1 x 3 x 140

1 x 3 x 170

1 x 3 x 200

5 x 2 x 225

DB Flyes 3 x 10 x 30kg

Abs

**Pinkylifting**#458

W3D3 - 2 weeks out

Squats

1 x 3 x 110

1 x 3 x 130

2 x 3 x 155

2 x 2 x 175

2 x 1 x 190 form / depth check vid to follow

3 x 4 x 160

Bench

1 x 3 x 80

1 x 3 x 100

2 x 3 x 120

5 x 2 x 132.5

Military Press

4 x 8 x 60

Face pulls

**mortdk**#460

That is tough to judge.

It looks to me that both are parallel.

But it looked smooth and strong.