190kg Pin Pulls & Box Squats: Training Around an Injury

As a masters powerlifter training at 49 and building toward 50, injuries and muscle strains require smart adjustments. Instead of stopping completely, modifying your range of motion with movements like the 16-inch box squat and rack pin pulls allows you to train heavy, build pulling power, and protect recovering muscles. TIMESTAMPS: 0:00 - Managing an Oblique Strain: The Training Plan 1:47 - 16-Inch Box Squats (Technique & 100kg Working Sets) 4:05 - Rack Pin Pull Setup for Injury Management 6:00 - 190kg Heavy Pin Pull Top Set & Lockout 7:35 - Training Around Injuries: Key Lessons for Longevity KEY TRAINING WORKAROUNDS: • 16-Inch Box Squats: Regulates depth to eliminate deep hip flexion and excessive core shear while keeping the quads and glutes firing. • Heavy Pin Pulls (190kg): Overloads the upper back, traps, and deadlift lockout while completely bypassing the painful off-the-floor position. • Sustainable Powerlifting: Focus on consistency, intelligent exercise selection, and longevity over ego lifting. Follow my powerlifting journey as I document real, drug-free strength training, competition prep, and sustainable fitness over 50. 🔔 Subscribe to STRONG AT 50 for more practical powerlifting, deadlift, and squat workouts: [    / @paddy50   ] #PowerliftingOver50 #PinPulls #BoxSquats #StrengthTrainingOver50 #Powerlifting #InjuryRehab #MastersPowerlifting