The Syla5 Files

mrthingyx said:
Front squats are being led from the knees it would seem, rather than the glutes.

Also, watch your bum tuck right at the bottom - a fun way of doing this is to REALLY force your knees apart and get the ankles involved.

Top, however, looks great!
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Cheers, noted :) i think a massive sticking point for me at the moment is my ankles, so hopefully as these loosen up as well the form should improve.

I have no plans to up the weight any time soon as i am using these to help improve core strength and flexibility.
 
Got it.

For a giggle, try putting some of the fractional plates under your heels when front squatting. This compensate for a lack of ankle mobility, and give you a better feel for the movement.
 
LiE said:
You can go much deeper on the goblet squats - need to sit between your legs more. Try to stay more upright, this will kick your cores ass more. Your movement is very back squat esque :)

Here's what mine looked like - http://www.youtube.com/watch?v=TFDQi4Qi5DY
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I will look in to this as well, again i think this is a knock on effect of my poor ankle mob! also when i go lower currently i round my lower back at the bottom, so i went to the limit of this today.

Delvis said:
The sets with your arms crossed look a lot more comfortable :)
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they were haha, tight wrist on the 40kg set!
 
Weight still dropping, even on the last week and a half of deload. Down to 11st 3.75lb (157.75lb) seeing as my goal is to add muscle its time to backload 5 nights a week! dem gainz

Prepped my next workout cycle, being a little more cautious with the weights for the next 4 weeks with focus on form and not chewing my back up again, which seems to be getting back to normal.
 
If you do backload 5 nights a week aren't you in danger of gaining unclean weight? From the sounds of it you're not happy to continue loosing weight because you want to gain weight. Maybe the key is to increase the amount of food you are eating during the ULC parts.
 
LiE said:
If you do backload 5 nights a week aren't you in danger of gaining unclean weight? From the sounds of it you're not happy to continue loosing weight because you want to gain weight. Maybe the key is to increase the amount of food you are eating during the ULC parts.
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Above?

Try adding some extra food elsewhere, just a touch and re-assess.
 
I have already been increasing the food i eat on my ULC days i am up to a minimum of 2100 on those days anyway (up from 1900). For density bulking adding in additional backloads is as the protocol advises. As my goals are currently get stronger and not focus on fat loss then that is what i am going to do. If i start getting fat again then i will drop a back load and add in more cals on my ULC days.

New plan is as follows:
Sunday BL
Monday BL
Tuesday BL
Wednesday ULC
Thursday BL
Friday BL
Saturday ULC

Last week i did 4 backloads and still dropped weight.

Minimum macros for ULC days:
Protein/Carbs/Fats/Cals
187g/64g/114g/2100

Minimum macros for BL days:
Protein/Carbs/Fats/Cals
185g/346g/94g/3000

Prior to CBL i was on 2200 cals per day and putting on weight/fat.
 
Supposed last day of deload today and things are feeling good again, hopefully all will be well for my re-boot of my strength cycle next week.

Ankle stretching and hip flossing with green band.

Today was spent doing more rehabing for the lower back, so rather then conventional deadlifts i went with SLDL's, keeping it light with some good volume and not pushing my back past a gentle stretch, which for me was the point when the weights touched the floor so perfect :)

SLDL
Bar x10/10
40x10/10/10
60x10/10
Deadlifts
70x10

Dips
bw x 10
10x10
20x10

Standing Cable Row
27x10/10/10

Standing DB press (better for hitting the core :), and encouraging strong PPT)
14x10/10/10

Face pulls
58.8x10/10/10

Oblique Twists
10x20/20

A little foam rolling and hamstring stretching.
 
I'm not keen on those SLDL. Your legs aren't actually that straight for a SLDL. Also there's a curve to your back which carries onto your lower back when you go lower to the floor. Your back should be very flat. SLDL is more like an RDL than a normal deadlift so not resting the weight on the floor and keeping tension is required.

http://www.youtube.com/watch?v=OpzRX3slWjE

Remember to pin the shoulders back and use the lats to push the bar into your legs as you go down.
 
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http://www.exrx.net/Questions/DangerousExercises.html#anchor416052

Based on the above (where i was looking in to SLDL as a lower back rehab exercise) flexion of the spine is fine.

I am not trying to do a straight backed SLDL

http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

following this format it didnt proscribe a flat back. The slight bend to the knee is a limit of flexibility, but i made sure i didnt feel anything other then a light stretch when doing the exercise.

Also my rounded back is more pronounced due to over developed spinea errector (pointed out by the physio and not a cause of an issue what so ever)
 
Still, I'd be doing flat back and straighter legs like in the video I posted. The back control carries over to many other exercises and I can't see the point in purposefully lifting with a rounded back.

Should be drilling in those good movement patterns brah.
 
As i am using them as a rehab exercise and not as a strict lift there are quite a few points in the first link that i posted for why doing them the way i did is benefical over doing it with a strict tight flat back.

I still do strict squat, RDL, Deadlift, goblet squats, front squats for flat back movement control, i am not suddenly going to lift everything with a rounded back :)
 
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