The Syla5 Files: Home gym addition

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.
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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.
 
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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.
 
10/09/15

Usual Warm ups

Deadlift
Bar x10
60x5/5
80x5
100x5/5/5/5/5
60x8

BOR
60x8
70x8/8/8/8

DB Row SS Red band Row
30x10+15/10+15/10+15

Pull ups - assisted (purple band) SS Face Pulls (red band)
10+10/10+10

Layinjg leg Raises
15/15

Plank 35sec x 1

Knee is showing signs of improving, however this could be a false posative as feeling pressure pain today, but only very mild.
 
12/09/15
Short on time so skipped the normal warm ups

OHP
Bar x10/10
30x5
40x5/5/5/5/5

Bench
40x15
45x15/15/15

Seated OHP
Bar x15
25x10
30x10/10

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

Wide Inverse Rows
10/10

Ab Wheel Roll out
10/10

Laying Leg Raise
10
 
15/09/15

Warm Ups - usual

Squats
Bar x10
40x10
60x6
80x5
90x5
95x5/5/5/5/5

RDL (last 3 sets superset with GHR's)
65x5/5/5/5/5

GHR's
8/8/8

Barbell Split Squats
30x10/10/10

Chin Ups
10

Ab Wheel Roll Outs
10/10

Laying leg raises
15/15

Knee: Pressure pain near the end of squatting right behind the knee cap, not really leading in from anywhere just originating there. Today it feels less tender then after previous session but the pressue pain is still there. Hopefully this is all movement in the right direction, weights going up and discomfort levels going down.
 
what is quads?!

16/09/15
Warm ups mainly skipped, did a bit of shoulder mobility to get them moving

Bench
bar x25/30
40x10
60x8
70x5
at this point i felt like just sticking some weight on the bar to see how heavy felt again
80x2
90x2
95x1
100x1 - felt comfortable for the first time in around a year, and only short rests between the build ups
75x5/5/5/5/5

CGBP
62.5x7/7/7/5/5

Incline DB Bench
25x8/7/6

Dips
BWx8
12.5x10/10/10

Tricep Kick backs
5x10
2.5x20

Single Arm Push ups (bar in rack)
10/10

Knee still has lingering pressure pain but very faint. This morning (1.5 days post squatting) i can hardly feel it except when going down stairs.
 
Oh man what a rubbish week for training it has been! work work work and two missed session.

22/09/15
Frustratingly short session due to sorting out some stuff and the wife getting dinner timings all messed up (I swear she does it on purpose sometimes...)

Warm ups - usual

Squats
Bar x 10/10
60x9
80x5
90x3
100x5/6/5/5/5

Did 3 sets with my SBD Knee sleeves to help keep my knee better supported, also did a set with my belt, felt good.

At this point my wife comes in, asks me to call the local Brownies leader for our daughter as she doesnt like talking on the phone.... cue a 25 minute phone call and completely cooled down during that and dinner is ready.

I should have just said screw dinner and got back on with the workout but was just completely out of the zone...

Knee diary - knee has felt good except for pressure pain going down stairs only, even today after the heaviest squats ive done in a year and its feeling considerably better then it has done in a long time, except this niggling pressure pain. Its creeping in to my squatting sets as well so really need to keep an eye on it.
 
23/09/15
Some light stretching and shoulder warm up work

Bench
Bar x20/20
40x10
60x5
80x2
100x1
77.5x5/5/5/5/5

CGBP
65x8/8/8/5/5

Incline DB Bench
25x8/8/8

Dips
BW x8
12.5x10

GHD Situps
8

Slightly cut short at the end as a very late session, but still more of a session then tuesday. 100kg rep felt comfortable and felt i had a 2nd rep in there.

Knee is feeling really solid since yesterday and this morning so thats a posative.
 
Cheers dude, getting back on track again is nice, even though i am still dealing with the knee. If everything else falls in to place then hopefully that will sort its self out with continued training.
 
Delvis said:
Nice to see you at it again. Hilarious how you're lifting more than me already, but that wasn't hard anyway :D

Keep at it
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Yeah but you're focusing on weightlifting so its not really a fair comparison. Also I still cant deadlift for toffee so +1 to you there.
 
Slacking a bit at the minute, stacked at work! Still trying to get in at least 2 workouts per week.

29/09/15
Warm ups - usual including squat stretch and GHR's

Squats
bar x 10/10
60x8
80x5
90x3
105x5/5/5/5/5

RDL
65x5/5

RDL SS GHR
65x5+10/5+10/5+10

BB Split Squats
30x10/10

EZ Bar Curl
12.5x20/20

Ab Wheel Rollouts SS Laying Leg Raises
10+10/10+10

Only having a couple of sessions a week is really hitting my already shocking conditioning...need to sort this.

Knee Diary:
My Knee has been pretty stable, no night time aching, no persistent pain at all for the last week or so which is great, and the only time i know theres something wrong with it is when walking down stairs and loading the left leg first. This is an improvement as i used to get the pressure pain when going up and down stairs, and before this it was when i was just walking...all in all things are improving.
 
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