Nice Work Matty. The DL is ^*%$ing movin up.
Stopping by to say hi. I hope you are doing well. 
Most guys that do the powerlifts and have that “sciatica-type” pain usually just have tight piriformis issues. Roll that area with pvc pipe/hard medicine ball/lacrosse ball, a foam roller will do diddly. And do the piriformis stretch, laying on the floor if possible -I had a really tight piriformis/hip and when I did the stretch in a chair my hip barely budged while my back did the “stretching”.
Also try this:
edit to add: if the video doesn’t show, check out page 43 of Oldman Powers’ log, 2nd to last post.
Thanks Dude! Its the one lift right now that is progressing
Kairiki - Hey bud long time no see…how have you been?
PG - Thanks man, I have a feeling it is Piriformis Syndrome, I see a white box but ill check it out in the other log.
Here you go
I’m curious about the difference between using a board for board presses and just using the safety bars from a squat rack for doing board presses…hope this doestn’ sound moronic…my tris are my weak link in the bench and I’m wondering about board presses, but am cheap and don’t want to buy boards if I can just use the safety bars…
Thanks Scotto I aprreciate it, I attempted to these yesterday, honestly I didnt get any relief and during squats my back buckled a bit.
Sen - I just went to Home Depot and bought lumber and made my own it was total 18 bucks, including Velcro to fasten the boards.
RTS WEEK 4 DAY 3
Squat +Avg Bands x 4 @9 RPE %5 Fatigue
Bar+AB x 10
135+AB x 4
185+AB x 4
225+AB x 4 (7 RPE)
274+AB x 4 (9 RPE)
260+AB x 4 (9 RPE)
Notes: Very difficult at about 5 feet the average bands are putting about 145lbs of tension, so we are looking at 100 - 145lbs on the ascent.
Comp Bench x2 @9 RPE %5 Fatigue
135x10
185x10
225x2
250x2 (6 RPE)
275x2 (7 RPE)
300x2 (8 RPE)
315x2 (9 RPE)
310x2 (8 RPE)
305x2 (8 RPE)
300x2 (9 RPE)
Notes: Of note I attempted on the ascent of the bench to have more shoulder torque or internal rotation, it seemed to help.
DB Bench x7 @9 RPE %5 Fatigue
80x7
100x7 (7 RPE)
105x7 (8 RPE)
115x7 (9 RPE)
110x7 (9 RPE)
Face Pulls - 95x3x20
CS DB Flye - 40x3x20
DB Row - 80x20 120x10
RTS Week 4 Day 4
DL against short Minis x4 @9RPE %6 Fatigue
225x4
274x4
315x4 (6 RPE)
365x4 (7 RPE)
405x4 (8 RPE)
430x4 (9 RPE)
405x4 (9 RPE)
Notes: Didnt have it today, was hoping for 455x4 against the minis, but Im trying to be smart…which is tough when your stupid.
2 Board Bench x4 @9 RPE %5 Fatigue
225x4
250x4
275x4 (7 RPE)
300x4 (8 RPE)
315x4 (9 RPE)
300x4 (8 RPE)
300x4 (9 RPE)
Notes: See above.
Pendlay Row x7 @9 RPE %5 Fatigue
135x7
185x7
225x7 (7 RPE)
235x7 (8 RPE)
245x7 (9 RPE)
230x7 (8.5 RPE)
230x7 (9 RPE)
Notes: These were good. Nice and strict…Paul Carter would have been happy lol
Solid work. So you’ve got a target in mind but adjust it if you’re not feeling it?
james
Looking strong Matty. Great numbers on all your lifts.
Right on, great work in here Matty.
Thanks guys, Im trying…James I do have an idea of I what I want to hit and adjust it based on feel. Im starting to realize that cutting it short and hitting the ideal rep effort for the day is a recipe based for success in my case.
RTS WEEK 5 DAY 1
Low Stress week, no fatigued drop set, only 3 training days.
Squat against average bands x3 @ 8.5 RPE
135 ABx3
185 ABx3
225 ABx3
275 ABx3 (7 RPE)
315 ABx3 (8.5 RPE)
Notes: What a difference a day makes…I did these last week, shit my pants with only 275x4 and thats all I could muster. Today was a different story, I definitely had at least 2 in the tank at this weight. Also I brought my foam roller with me and rolled my back between sets, I dont know if this is the right thing to do, but it certainly helped.
Bench 2 ct pause x2 @8.5 RPE
135x10
185x10
225x2
275x2 (7.5 RPE)
315x2 (8.5 RPE)
Notes: No issues, felt good, using a little torque on with my shoulder on the ascent helped.
DL x3 + short minis @8.5 RPE
135x3
225x3
315x3
365x3 (7 RPE)
405x3 (7.5 RPE)
425x3 (8.5 RPE)
Notes: Felt good, speed was good.
Tri Ladder - 5x10-15
Band Pushdowns - 80 reps
RTS Week 5 Day 2
Low Stress Week, 3 training days, no fatigued sets.
Bench x3 @8.5 RPE
135x10
185x10
225x5
275x3 (7 RPE)
300x3 (7.5 RPE)
315x3 (8.5 RPE)
Lunges…x5 @9 RPE
Used the DBs in the hopes I didnt look too douchey
30x5
40x5
50x5 (7 RPE)
55x5 (8 RPE)
60x5 (9 RPE)
Lol
DB Bench x6 @9 RPE
70x10
100x6
110x6 (7 RPE)
125x6 (8.5 RPE)
Band Fly - 3x20
Face Pulls - 95x2x20
DB Rear Fly - 30x3x20
Meadows 6 way - 10x3x10
Band Pullaparts - 3x12
DB row - 100x3x10
[quote]MattyXL wrote:
Sen - I just went to Home Depot and bought lumber and made my own it was total 18 bucks, including Velcro to fasten the boards.[/quote]
Like I got 18 bucks to throw away…sheesh…
NIce work
ive been messing with banded squats too.
you might benefit from teh seated 90/90 stretch.
Kev I tried it today, I found it very useful and will definitely use it from here on in…
RTS WEEK 5 Day 3
10 RPE Day
Squat…
worked up to 405, with no wraps…NICE! Never did more than 365 w/o wraps so I was happy with this.
Competition Bench
335 paused…failed at 345 and 340, my issue is definitley half way through the bench, Im good off my chest but mid way it just stops. +10 PR
Deadlift
520…+10 PR. Felt heavy in the beginning oddly but then lighter half way through…paused deads work!
OH Press
I added it in, hit 250…plus 5 PR
Baby Steps yall!
Nice work on the PR’s Matty. You jumped back ahead of me in the race to 600 dead!
Matty, that’s a big day in the gym. I’m really jelly of the OHP, that was huge.