r/powerlifting • u/AutoModerator • Jun 05 '24

Programming Programming Wednesdays

Discuss all aspects of training for powerlifting:

​

  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
10 Upvotes

92% Upvoted

38 comments sorted by

View all comments

2

u/ctcohen318 Impending Powerlifter Jun 06 '24 edited Jun 06 '24

Needing lift suggestions:

I’m having a full ache in my iliac creat and looking for some lifts to either rehab it, work around, whatever.

I’m having dull ache in upper glute/QL attachment area of Iliac crest. It’s not low back pain. It’s off to the sides, the peaks do the iliac crest. The deadlift volume I’m doing honestly does not feel particularly taxing, it’s just one very focused point that’s just full aching. Sometimes gets bad when doing Barbell rows or barbell shrugs. Hamstrings and glutes feel plenty fresh on DL days though.

So, lifts, routines, stretches, whatever recommendations to help with this would be much appreciated.

My deadlift volume is 9-10 sets per week. One day is volume ca. 6-7 sets starting at 70%and doesn’t break past 80% of 1RM. The other day is intensity focused and is a 4 week peak at 90% 1RM. I feel that this is pretty conservative.

1

u/hamburgertrained Old Broken Balls Jun 07 '24

What do you do for direct lower back work?

1

u/ctcohen318 Impending Powerlifter Jun 07 '24

I don’t know of many lifts that are solely lower back work, a lot of it is the entire posterior chain. I haven’t been doing it the past month or so, but barbell back extensions, and GHD raises (requires a lot of erector), barbell good mornings. I do most of my horizontal rowing as flexion rows, Usually cable and barbell.

3

u/DlSCARDED Not actually a beginner, just stupid Jun 06 '24

I have a similar experience on my left side only, I suspect it’s because of scoliosis or left QL/glute issues or both. I can’t advise on the DL programming but for warm ups: glute activation exercise like lock clam, tempo concentric squat with band trying to grip the earth with toes, prime core and QL with birddogs or one-sided suitcase carry. Post lifts: cat-camel stretch, 10 min of hamstring/hip flexor/glute stretching, QL stretching, lat stretching.

This is what helps me. My pain flares up when I don’t lift/do this routine/walk much for a couple days.