The Syla5 Files: Home gym addition

21/07/15
Day 2

Warm ups
Droped a couple of sets here as knee a little tender, pressure from above the knee cap.

Bench
Bar x 15
WG bar x15
40x10
60x3
62.5x5/5/5/5/5

CGBP
52.5x5/5/5/5/5

Incline DB bench
22.5x10/10/10

Dips
BW x10/10/10

Ab wheel roll outs
10/10/10

Single arm DB bench
15x10/10
 
23/07/15

Warm ups
2 sets of each

Deadlift - as my plates are only 430mm diameter, I put some wood under them to raise them up, now the bar is centred at 225mm off the floor. Might not seem like much, but I felt more comfortable.
Bar x 10
60x5
80x5/6/5/5/6

BOR
65x5/5/5/5/5

Pull Ups
8/6+4neg/5+3neg

Face Pulls
Red Band x12/12/12

DBSS
5x10/10/10

Single Arm Push Ups SS laying Leg Raises
10+15/10+15/10+15

Knee diary update, feeling ok today, still pressure pain from above the knee and in to it when I go up/down stairs but not to bad, and hardly noticed it during training.
 
Family night out yesterday so session pushed back to today, oh the joys of the no hassle home gym.

Knee diary (keeping a track of things incase I need to revisit the docs/physio) still the pressure pain going up and down stairs, and a little while squatting. Starts in the quad and leads in to the knee behind the knee cap.

25/07/15
Warm ups
2 sets of each

OHP
Bar x 10/10
30x5
32.5x5/5/5/5/5

Bench - light
32.5x10
40x10/10/10

Seated DB shoulder press
12.5x10/10/10

Front raises SS Side raises
10+5 x 10/10/10

Front squat
Bar x 10/10/10

DB Row
30x10/10/10

Suitcase deadlift SS Laying leg raises
Bar x 10/10
BW x 15/15

Having invested in a new treat which should be arriving next week as really want to start hammering the GHR's

https://www.strengthshop.co.uk/equi...opers-hyperextension/glute-ham-developer.html
 
27/07/15

Warm ups
2 sets of each
Extra bit of ankle mobility

Squats - lower back rounding with just the bar and can't seem to get the bar tracking in a nice traitor line so may have to up the frequency of my squatting to nail the form.
Barx10/10/10/10
40x8/5
50x5/5/5/5/5

RDL
50x5/5/5/5/5

Walking DB lunges
15x10/10/10

Chin Ups
10/10/8

Ab wheel roll outs
10/10

Laying leg raises
15/15

Knee pain has been persistently the pressure pain going up/down stairs again today, a little whilst warming up, then only s little while doing the walking lunges. During squats, nothing....

GHD arrives tomorrow,
 
28/07/15

So my Glute Ham Developer arrived and so a big chunk of my workout time was spent putting it up.

Warm ups
1 set of each

GHR's
10/10/10 + a few more during my workout

Bench
Bar x 20/20
At this point the wife comes in, wants to try some GHR's so this takes up another 10mins or so, then she heads in to cook dinner! Not much time left
40x10
60x5
65x5/6/5/5/5

CGBP
55x8/8/8

And that was it sadly as dinner was ready so that was that!

Knee was back to being tight down the outside, ITB area. The GHR's didn't aggregate my knee which was good.

Today my knee has hardly been an issue at all, slight pressure pain sensation but much less noticeable then the previous days.
 
30/07/15

Warm ups - I have added GHR's to my warm ups they are as follows now

Goblet squats 5x15/15
Knee 90 Rock 60sec per knee x 2
Split squats 10/10
Hip aero planes 10/10
GHR's 10/10

I mix and match the order around to give me a varied warm up.

Deadlifts
Bar x 10
60x5
80x4
90x5/5/5/5/5
110x4/3/3 - heaviest I've deadlifted in the last 12 months and felt comfortable and form looked pretty good.

BOR
70x5/6/5/5/5

Pull ups
8/7+3neg/5+5neg

Face pulls
Red band x 10/10

DBSS
5x10/10

Single Arm push ups - reps per arm
10/10

GHD sit ups
10/10

Knee diary, general dull ache, no specific spots, and no pressure pain until I really drive through my knee while going up/down stairs today.

Tried my belt for a few sets of deadlifts as have a history of a lower abdominal twinge/sharp pain, nothing today which was a positive, and my back didn't go all banana like it had started to do every time I put my belt on. Fingers crossed everything keeps moving in this positive direction.
 
31/07/15

Warm ups
2 sets of goblet squats and GHR's and 1 set of the rest

OHP
Bar x 10/10
30x5
35x5/5/5/5/5

Bench - light - lots of ToC
35x10
40x10/10/20

Seated DB press
15x10/10/10

Front raise SS Side raise
10+5x10/10/10

Squat variants
Bar x 5/6/7/5

DB Row
35x10/10/10

Laying leg raises
15/15

Single arm DB press
15x10/10

Knee diary: felt good all day, now got pain focused in my left hamstring right where it runs in to the knee, wondering if this area has been the route cause of my problems as it was like this before any issues over a year ago.
 
Syla5 said:
Good Mornings
Bar x 10/8/11
These looked ugly, looks like I am not bracing well enough and my posterior core (correct term?) just gives up.
Click to expand...

No, because it's still your anterior core that isn't maintaining the brace. More specifically, it's probably the fact that you aren't neutral as you hinge and aren't using your internal obliques and/or related musculature effectively.
 
icecold said:
No, because it's still your anterior core that isn't maintaining the brace. More specifically, it's probably the fact that you aren't neutral as you hinge and aren't using your internal obliques and/or related musculature effectively.
Click to expand...

Been trying to get a video up by my youtube is clearly not liking me at the moment.


Had a week off as away for the week so no gym access. Over the week my knee displayed not real signs of any issues, occasional pressure pain, this was more prevalent after swimming.

10/08/15

Warm ups
2 sets of each

Squat
bar x 10/10
40x5/5
50x5
55x5/5/5/5/5/5

RDL
55x5/5/5/5/5

Walking DB lunges
15x10/10/10

Chin Ups
BW x 10/10/10

Ab wheel rollouts SS Laying Leg Raises
10+15/10+15

I am missing some range on my squats, need to work on mobility, i feel my limiting factor is in my hips at the minute, so need to loosen them up.
 
11/08/15

Warm Ups
Goblet Squats 15/15
GHR's 10/10

Bench
Bar x20/20
40x10
60x5
67.5x5/6/6/5/5

CGBP
60x5/5/5/5/5

Incline DB Bench
25x10/10/10

Dips
BWx10
5x10 - added weight for the first time in ages - feels good :)
5x10

Single Arm Bar Push Ups SS GHD Sitsups
10+10/10+10/10+10

Knee was pressure pain only through the day, not sure if this issue is here to stay or will go over time, but its much less of an issue then the consistent pain I was getting day in day out. Still achey in the evenings but much less frequently. I have some ankle/calf/quad tightness i want to work on and all these may improve things.

Squat form is really not looking the best. I may switch up the routine so that i am squatting daily to really nail the form. Back squatting once per week doesnt seem to be doing my form any good.
 
13/08/15

Warm ups
Standard routine and threw in the mobility wad hip opener.

Deadlifts
Bar x10
60x5/5
80x5
90x5/5/5/5/5

BOR
70x5/5/5/5/5
Bar x10 slow reps

Pull ups
8/8

Face pulls and Band Row super sets
Red band x 10+10/10+10

Laying leg raises
15/15

Suit case DL
Bar x 10

Knee diary - pressure pain has subsided over the last day or so and feeling pretty good.
 
Including the warm up about an hour and 15 mins, warming up makes up around 15-20 mins of that and focusing on form work (watching back vids, extra bar work, setup testing etc) between sets strings it out a little.

If I was just to go in bash out the warm up and the work I could probably be all done in 45 mins, throw in all my back work to one day and that would take it up to an hour tops while the weights are light. However i don't have a set "back" day where I do all my back work in one hit and then leave it a week to go again, I feel better having some other movements on different days, chin ups one day, DB rows another.
 
Shifted Friday's workout to Saturday, so after a warm up of digging a trench for a cable run to the garage I had a workout to do.

15/08/15
Warm ups
Squat stretch
Goblet squats
GHR's

OHP
bar x10/10
30x5
37.5x5/5/5/5/5

Bench
37.5x10
40x10
42.5x10/20

Seated DB shoulder Press
15x10
17.5x10/10

Front Raise SS Side Raise
12.5+5x10/10/10

Squat
Bar x 10
40x5
60x5/6
80x6

Wide inverse row
BWx15/15/15

GHD Sit-ups SS Laying leg raises
10+15/10+15
 
18/08/15
Warm ups 1-2 sets of each

Squats
Bar x 10/10
40x10
60x5/5
80x5/5/5/6/5
Heaviest working sets all year, before Saturday I hadn't done more then 70kg this year, boy was it exshausting, but they gave my knee little issue. Also didn't feel to heavy which was good.

RDL's
60x5/5/5/5/5

BB Split squats (reps per leg)
Bar x 10/10

Chin ups
10/10

Laying Leg Raises
15/15

Ab wheel roll outs
10/10
 
Workouts shifting around this week due to work loads and meetings etc. 3 days in a row could be fun

20/08/15
Warm Ups - Just Goblet squats some stretching and GHR's today

Bench
Bar x15/15
40x10
60x8
70x5/6/6/6/6+DS 60x8

CGBP
60x5/5/7/7/7

Inclined DB Bench
27.5x10/8/9 - with olympic dumbbells these are a lot tought then with standard fix weight dumbbells.

Dips
BWx10
10x10/10/9

Single Arm Push ups (not from the floor, from standing down to a bar at around mid torso level) - Reps per arm
10/10/10

GHD Sit ups
10/10

Knee Diary - After the heavier squats on monday my knee has been a little tight again, i have been busy at work so sitting a lot more for longer periods so this probably isnt helping. I really need to do some soft tissue work from and mobility work from my feet up as my ankles/calfs/quads are all tight.
 
One bloody sweaty session today! After filling in the trench that is now home to the armoured cable that feeds the gym I got straight in to a workout.

22/08/15
Warm ups - skipped them today, straight to the weights

Deadlift
Bar x 10/10
70x5/5/5
90x5
100x5/5/5/5/5/5

BOR's
70x7/8/8/8/8

DB rows SS Band rows
30x10/10/10
Red band x 15/15/15

Assisted pull-ups (focusing on moving correctly rather then just mangling out the movement after the first couple of reps)
Purple band x 10/10/10

Face Pulls - red band
10/20/15

More band rows and band pull downs

GHD Sit-up with 5 second hold
5/5
Laying leg raises with 5 second hold
5/3 - done!

My knee has been tight again the last couple of days, some loud clicking while working out today. No sharp pains, just pressure pain and aching. Feels fine just uncomfortable. I can feel the pressure pain in my knee when I squeeze my quad.
 
Very overdue update. Been on holiday for the last 2 weeks so training has been someone on the backburner as been out of the country or out doing things. Time to get back to it this evening, but here is my last session.

24/08/15
Warm ups 1-2 sets of the usual

Squats
Bar x10/10
40x10
60x5/5
80x5
90x5/5/5/5/5

RDL ss GHR's
65x5/5/5/5/5/5
BWx8/8/8

Barbell Split Squats
Bar x10/10

Bit of a rush session as this was in the first week of holiday so wasnt supposed to be training but managed to fit this in.

Knee diary - over the days following this session my knee was tight and uncomfortable again, from the outside of the knee (ITB area). Loud clicking was present during some of the squat reps. I need to get on top of my tight lower legs and ankles, over the last two weeks i have really felt these areas being tight...STOP SLACKING SYLA5!
 
First session in 2 weeks, boy it didnt go well! to much layzing around meant my conditioning was totally shot! Ended up canning the session early due to quad cramp and lower back decided on the RDL's that it was done, after no discomfort at all through the squats...

07/09/15

Warm ups
Squat stretch
Goblet Squats
Hip opener
Ankle Mobility
GHRs

Squat
Bar x10
40x10
60x5
80x3
90x5/5/5/5/5

quad cramped on the last set quite horribly

RDL's
60x5/5

GHR's
BW x 5

Back was fine all the way through until the second set of RDL's and then it just felt nuked. Stopped the RDL's and GHR's there.

BB Split Squat
Bar x10/10

Session done there.

Knee - clicking mainly through the squats as the weights went up but no discomfort through the movement. A little pressure pain today but considerably less then after the previous session of squatting 90kg. The weight is light but my stamina was rubbish so it ends up being a bit of a grind.
 
Last edited:
lol DOM's everywhere....

08/09/15

Warm Ups

Bench
Bar x15
WG Bar x15
40x10
60x6
70x5
72.5x5/5/5/5

CGBP
60x7/7/7/5/5

Incline DB Bench
25x8/8/6

Dips
BW x10
10x10/10/10

Single Arm push ups (not from the floor, from a bar at mid torso height from standing straight and leaning in to the bar - solid core exercise)
10/10

GHD Sit Ups - 3 count hold
10/10

knee. feeling good, but doms everywhere.
 
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