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.
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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
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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.
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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.
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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.
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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
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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
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Do you have vids of your fails? What happened? Did form breakdown or were you just not strong enough?
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
So balance? Or loss of back position?
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.
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I believe in you lol
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When is the competition?
May 12th! So not long now. 400 people competing so expecting a fair few in my class.
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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.
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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
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
Depth / formcheck please gents
176 x 2
That is tough to judge.
It looks to me that both are parallel.
But it looked smooth and strong.
Thanks man. That’s my feeling, too close to call so probably not deep enough