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


#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


#449

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


#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


#451

So balance? Or loss of back position?


#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.


#453

I believe in you lol


#454

When is the competition?


#455

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


#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.


#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


#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


#459

Depth / formcheck please gents
176 x 2


#460

That is tough to judge.
It looks to me that both are parallel.
But it looked smooth and strong.


#461

Thanks man. That’s my feeling, too close to call so probably not deep enough