derrick's training log

[galapogos]

Time to join weightlifting.

 

[derrickgyn]

Time to join weightlifting.

I would love to but it's going to take a lot of time for me to be able to achieve the requisite mobility not to mention the creaky knees

 

[derrickgyn]

A1) Leg extension
26kg×25/25/25
B1) Lying leg curl
25kg×20/20/25
Front squat
60kg×8/8/8/8/8/8

A2) Machine crunch
20kg×12/12
B2) Decline leg raise
12/12/12
C2) Leg raise
12/12/12
D2) Captain's chair
12/12/12
Crunches
20/20/20

 

[Mr Enigma]

There is something wrong with my glutes. Tried to squat today but I experienced this excruciating pain in the glutes as I was approaching end range of hip extension. It started out as an uncomfortable sensation but today it escalated real bad. I couldn't squat at all so I ended up doing a hypertrophy-oriented workout.

Wasn't too bad, I kind of enjoyed it. Can't remember the last time I got a pump in my quads. Front squats felt awesome after all the pre-exhaustion. I suppose it's time to quit powerlifting. There's really no reason for me to stay on given that I've already taken to the platform 4 times and placed 3rd in juniors twice. I've suffered enough injuries in this endeavor and I cannot justify risking further injury. I've wrecked my left knee and ankles in 2014, wrecked my knees further in 2015, wrecked my lower back in 2015, and now with this glute issue...

I have no longevity in my lower body. My knees and hips get annoyed with squatting and deadlifting (at least when programmed with powerlifting goals in mind). On the other hand, I've virtually bulletproof shoulders and elbows. I have never done prehab work, never put in any serious effort into stretching, and yet I've never had any shoulder or elbow issues - which seems almost imminent given the volume and frequency of my benching + weighted pullups, along with an obvious lack of balance (horizontal pulling). I suppose there is some truth in the statement that some people are just built to be powerlifters (in terms of longevity and response to training stimuli), and some people just can't survive long enough to get goddamn strong.

Thankfully, I have small knees (problematic for a powerlifter), so it makes my already big quads look even bigger. I guess that if I can't squat damn heavy, at least I LOOK like I can. Haha.

Bro, never do your pre-workout stretching for your legs day?

 

[derrickgyn]

Bro, never do your pre-workout stretching for your legs day?

Haha I'm still doing the same stretches you taught me years back! Still remember the marilyn monroe left leg of mine? HF so tight that the left hip couldn't be locked out at rest. Fixed those issues but more just came along.

 

[derrickgyn]

A1) Flat bench press
115kg×5/4/4/4/4/4
110kg×5/4
B1) Weighted pull ups
+30kg×7/7/6/5/5/4
+20kg×6/6
A2a) Incline cable crossover
14kg×12/12/12/12
A2b) Flat cable crossover
14kg×10 9kg×12/12
B2) Seated cable row
53kg×15/15/15/15/15/15/15
Lateral raises
20kg×15/15/15
Rear delt cable fly
6.25kg×50/50/50
Lateral raises
12.5kg×15/15/15

 

[Mr Enigma]

Haha I'm still doing the same stretches you taught me years back! Still remember the marilyn monroe left leg of mine? HF so tight that the left hip couldn't be locked out at rest. Fixed those issues but more just came along.

hahaha marilyn monroe

Yeah bro, I guess it's most likely because your training volume and intensity went up and with that, the issues got worse.. try implementing 2 days of 60min of pure static stretching or at least 1 day per week, confident you will see big improvement

 

[Mr Enigma]

A1) Flat bench press
115kg×5/4/4/4/4/4
110kg×5/4
B1) Weighted pull ups
+30kg×7/7/6/5/5/4
+20kg×6/6
A2a) Incline cable crossover
14kg×12/12/12/12
A2b) Flat cable crossover
14kg×10 9kg×12/12
B2) Seated cable row
53kg×15/15/15/15/15/15/15
Lateral raises
20kg×15/15/15
Rear delt cable fly
6.25kg×50/50/50
Lateral raises
12.5kg×15/15/15

That's a lot of rows how come so much more sets for rows?

 

[derrickgyn]

That's a lot of rows how come so much more sets for rows?

Haha just so happened that the seated cable row is literally right next to the cable cross station so I just did it for "active rest". Also to offset all the benching because I haven't been much horizontal pulling for the past couple of weeks, only lots of vertical pulling

 

[soteyh]

hahaha marilyn monroe

Yeah bro, I guess it's most likely because your training volume and intensity went up and with that, the issues got worse.. try implementing 2 days of 60min of pure static stretching or at least 1 day per week, confident you will see big improvement

This

And have you tried yoga?

 

[derrickgyn]

This

And have you tried yoga?

No man. Do you think it would help? Time is an issue though..been running on 5h of sleep for the past 3 weeks zzzz

 

[derrickgyn]

Leg extension
26kg×25/25/25/25
Reverse band leg press
8pps×20/20/20/20/20
RFESS
20/15/15/15
Front squat
60kg×5 70kg×5 80kg×5 90kg×5 100kg×2
Lying leg curl
46kg×12/12/12
Banded dumbbell RDL
30kg×15/15/20

Front squats moving fast. Looks like 120x5 by Christmas is achievable after all.

 

[soteyh]

No man. Do you think it would help? Time is an issue though..been running on 5h of sleep for the past 3 weeks zzzz

I've only gone for a couple of classes so I can't speak from experience.

Although I think the main benefit comes from the fact that you will need to dedicate a hour to stretching , that in itself just enforces some discipline.

But if you don't even have time to sleep....

 

[derrickgyn]

A1) Seated db curl
12.5kg×11/11/11
B1) Close grip bench press (slingshot)
105kg×10/10/10
A2) Ez bar cable curl
8.75kg×25/25/25
B2) Ez bar cable extension
18.75kg×25/25/25
A3) Barbell curl
22.5kg×12/12/15
B3) Lying db tricep extension
9kg×15/15/15
Lateral raise
17.5kg×20/20/20/17
Rear delt cable fly
8.75kg×25/25/25
A4) BFR Ez bar cable curl
6.25kg×30/30/30
B4) BFR Ez bar overhead rope extension
8.75kg×30/30/30
Machine crunch
20kg×20/15/15

Didn't tie the gangsta wrap tight enough for the BFR..

 

[charcoalx]

There is something wrong with my glutes. Tried to squat today but I experienced this excruciating pain in the glutes as I was approaching end range of hip extension. It started out as an uncomfortable sensation but today it escalated real bad. I couldn't squat at all so I ended up doing a hypertrophy-oriented workout.

Wasn't too bad, I kind of enjoyed it. Can't remember the last time I got a pump in my quads. Front squats felt awesome after all the pre-exhaustion. I suppose it's time to quit powerlifting. There's really no reason for me to stay on given that I've already taken to the platform 4 times and placed 3rd in juniors twice. I've suffered enough injuries in this endeavor and I cannot justify risking further injury. I've wrecked my left knee and ankles in 2014, wrecked my knees further in 2015, wrecked my lower back in 2015, and now with this glute issue...

I have no longevity in my lower body. My knees and hips get annoyed with squatting and deadlifting (at least when programmed with powerlifting goals in mind). On the other hand, I've virtually bulletproof shoulders and elbows. I have never done prehab work, never put in any serious effort into stretching, and yet I've never had any shoulder or elbow issues - which seems almost imminent given the volume and frequency of my benching + weighted pullups, along with an obvious lack of balance (horizontal pulling). I suppose there is some truth in the statement that some people are just built to be powerlifters (in terms of longevity and response to training stimuli), and some people just can't survive long enough to get goddamn strong.

Thankfully, I have small knees (problematic for a powerlifter), so it makes my already big quads look even bigger. I guess that if I can't squat damn heavy, at least I LOOK like I can. Haha.

Have you consider going to a chiro for adjustments?

 

[derrickgyn]

Have you consider going to a chiro for adjustments?

Too expensive and I have my reservations about the efficacy of their methods. I admit that there's definitely some bias (or even stigma) because I've family who are doctors and physios - who are almost too quick to denounce the credibility of chiros haha. Their opinions aside, it is far too expensive and I already have a diagnosis to work on.

 

[derrickgyn]

Flat bench press
115kgx6+1/4/4/4
Weighted pullups
+30kgx8/8/7/7
Lateral raises
20kgx15/15/15/15

Took some antihistamines before bed and i woke up groggy as fck. Bench groove was off and I was just damn sleepy and unfocused. I tried to amrap 115 for an all time PR but only got 6. I missed the 7 very very narrowly due to a technical error of landing the bar too far down the sternum. Sigh. The rest of the sets suffered as a result of the 7th rep which I spent a good 6 seconds grinding with the help of a spotter. Deload.

PR on weighted pull ups so I know for sure that today was just a bad day and I'll be back even stronger on monday after this deload.

 

[Beastosterone]

im gg for a trial session of chirac on dec for my lower back since june.. after looking at ur post, i really hope its worth the time n money ..

 

[derrickgyn]

Leg extension
33kg×20/20/20/20
Reverse band leg press
8pps×25/25/25/25
RFESS
20/20/20/20
Front squat
60kg×5 70kg×5 80kg×5 90kg×5 100kg×4
Lying leg curl
46kg×12/12/12
Machine crunch
25kg×15/15/15/15/15

 

[derrickgyn]

Flat bench press
115kg×6/5/5/4 110kg×5/4
Weighted pull ups
+30kg×8/8 +40kg×4 +30kg×8/8/7 (PR)
A2a) Incline cable crossover
14kg×12/12/12/15
A2b) Flat cable crossover
14kg×10/10/12
B2) Seated cable row
61kg×15/15/15/15/15/15/15
Lateral raise
20kg×15/15/15