The Syla5 Files

Back to the grind after saturdays afternoon of fun. A little overhead push press PB was had at 80KG at 79kg BW :)
Feeling all kinds of tight this morning, still dont know if i have traps any more or not.

Squats - lots of stretching
Bar x 5
60x5
100x5
110x3
120x5
120x5
120x5
3rd set of squats - trying to focus on maintaining that straight back, still not achieving it.

RDL
85x5
85x5
85x5
85x5

Paused Squats (3ct)
70x5
70x5
70x5
70x5
2nd set - these really seem to emphasies my lumbar control issue, heel screw up to 10 and full bracing and still cant keep that lumbar flat when coming out of the hole :(

DBSS
18x8
18x8
18x8

Done - thoughts for the day, just completely lost with how to control my lumbar spine while squatting at the moment. Full screw in to the floor from heel to hip, full bracing, still reverse banana back my squats coming out of the hole...
 
Extension!?! I am tilting my hips in to ppt to counter apt before I even begin to brace. Now confused about what extension I am creating :(
 
Cheers for the pointers, i think me saying PPT was a little extreme, i was actively tilting my hips to get away from APT.

I shall possibly give squatting a go tomorrow to get some comparison vids with not doing the tilting and just using heel screwing and bum clenching bracing to see how my spine/lumbar behaves.

Would a shirtless vid help to see whats going on?
 
Chest, bit of back, and some squats for form review.

Decline bench
Barx20
60x8
90x5
100x3+1
100x4+1
100x4+1
90x5+1
Great spotter for all sets, didnt touch the bar till the +1's
still all kinds of tight from saturday, and it was warm today, but hey we are all suffering this crazy heat.

WG Bench
60x5
70x7+3 - absolutley useless spotter here grrrr
70x6+2 back to the other spotter :)
70x5+1

CGBP
60x5
60x6+1
60x6

Squats - form review
60x5
60x5
60x4
95x4
***Spoiler***Shirtless whoreage going on***Spoiler***
Main difference from monday is my grip. For the last 5-6 weeks i have been using thumb under the bar grip. I have reverted back to my old grip as after reviewing older vids it seems that my new grip was compromising where i could get the bar on my back, and how much tightness i could get in to my upper back as well. Still improvements to be made, but I am going to go back to my old grip.

Standing Cable Rows
54x10
54x10
54x10

Inclined DB bench
28x8
28x8
28x7

Dips
BWx8
BWx10

Please with the decline bench sets at 100, small milestone achieved, now to see how well that will transfer over to flat bench.
 
icecold said:
:(
Yes, those squats looked better (see how it's not a posterior chain restriction issue?), but it's unlikely that your thumb had anything to do with it. If it was a factor, it shouldn't be, and it means that there are restrictions in your shoulders/pecs that shouldn't be there.

The fact that you can keep it that tidy at 60kg heavily hints that this is a strength/control issue, like I said. You will be breaking position when the weight is too heavy to control. Paul had a similar issue.
Click to expand...

The vid was the 95kg set with a pretty fatigued core from saturday/monday/today(not so much but still)

I have never really hit any pec mobility so i will look in to it.

Regards the thumb underpostion, it definitely is more restrictive for me with regards to how my arms/shoulders/upper back position is. So would it be ok to assume that this is an upstream issue feeding down, likely linked to grip change, which has highlighted chest/shoulder/t-spine mobility issues?

duvet77 said:
Syla, did you hit a plateau on bench, is that why you've got decline as your main lift for chest?
Click to expand...

Kind of yes and kind of no. My progress has always been epically slow on chest, so i have been giving decline a go to see if it will help me add some decent mass and improve my numbers. I am going to go back to flat as a main lift to see how/if decline has helped.
 
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Weak core doesn't explain why it was fine in the past at heavier weights. That's what's confusing me :(
Top of off with additional core work being done, 90% of my work belt less in the last 2 months as well you would have thought core improvements would have be had.

Need to get my head in the game
 
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Back and a bit of shoulders

Deadlifts
Bar x10
70x5
100x5
120x3
140x3
140x3
140x3
pretty much no to everything there, felt slow, not tight enough, rubbish.

OHP
bar x 5
btn 25x5
btn 35x5
btn 35x5
45x5
55x5

BOR's
70x8
70x8
75x8

Pull Ups
BWx7
BWx6
BWx7

DB Rows
32x8
32x8
32x8

Tony Gentilcore squat test re-test

Today felt pretty rubbish, infact most of my time in the gym recently doing either squats or deadlifts has felt pretty rubbish. The aim for the this year was for consistent progress and i seem to have hit a wall of failure in the last 6 weeks. Planning a new routine, maybe something a little less split and more full body again as i seemed to get on better with that in the first half of the year. Strength is still the focus of my training.
 
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So i have been plodding along since getting back from holiday not really with a planned routine. I switched over to 3-5 sets of 5 on most of my main lifts with the aim being strength progress. I dont feel that the progress has been good enough, and i am not enjoying the structure of the workouts so i am trying something a little different.

My aims are to now build up to my first powerlifting competition (early 2014), with the plan to be in the 74kg weight catergory.

Current weight: 79kg (12st 6lb)
Current PB's 2013 (April-May):
Bench 105kg (95kg Paused)
Squat 165kg
Deadlift 170kg
 
So i mentioned a new routine, and here is the first session:

Squats
Bar x3
Bar x8
40x5
60x3
90x2
120x1
140x1
150x1
160x1
160x1
160x1
(2nd squat)

RDL's
80x7
80x7
80x7
80x7
80x7

Hip Thrusts
40x9
40x9
40x9

ss with Pull Throughs
Green Band x8
Green Band x11
Green Band x8

Landmines
10x20
10x20
10x20

pleased with the 160's form was much tighter then previously doing the weight. Still some work to be done on keeping the knees out, but overall a good start to the new routine.
 
New routine day two Upper body

Bench
Bar x15
Bar x5
40x6
60x3
80x1
95x2
100x2
100x1+1
WG bench
70x3
70x2
75x3

Standing Barbell Tricep Extensions
17.5x10
20x10
20x10
20x10
20x10

Face Pulls
27x10
27x10
27x10

Standing one arm cable rows
54x10
54x10
54x10

Inclined DB bench
20x10
20x10
20x10
 
LiE said:
Nice 100 double on the bench. 20 seems a little low for incline DB?
Click to expand...

Yeah it was, i had a little time left and it was thrown in at the end as an extra so it wasnt meant to be a challenge as such, just an extra bit of volume. 24-26 will be used next time.
 
Lower Body day

Deadlifts
GM's bar x 10
Bar x10
40x5
60x5
80x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

DBSS (weight per DB, reps per leg)
18x10
18x10
18x10

Pull Throughs
Green Bandx10
Green Bandx10
Green Bandx10

BOR's
70x10
70x10
70x10

Need to speed up this session a little as would like to fit more work in. Pleased with the deadlifts, new form felt better, but then it was also lighter weight so we shall see how it goes at heavier weights.
 
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