The Syla5 Files

Syla5 · 19 Aug 2013 at 09:44

No other vids belt less at this weight as I wasn't even planning on doing them, but the good old twinge/pinch pee'd me off that I just threw those sets on the end to see if sumo would also cause the same effect.

I am aiming for neutral spine, and the 150 sumo's were a lot closer to (or to my eye, are) neutral compared to conventional.

When I take the belt off it is much easier to keep a neutral spine on conventional, however if I want to compete I need to be used to a belt, as it does help.

Syla5 · 21 Aug 2013 at 08:48

Bench
Barx20
WG Bar x20
40x6
20kg DB x8
60x5
70x3
80x2
90x1
95x3
95x2
95x1+f+f
DS wg 80x3
Everything felt heavy today.

overhead BB extensions
22.5x10
25x10
25x10
25x10

Standing Single Arm Cable Row
54x10
54x10
54x10

Tricep Push downs
23x10
23x10
considering dropping the weight to manage a couple of extra sets

Inclined DB bench
28x10
28x9
28x9

Face pulls
41x10
41x10
41x10

Syla5 · 21 Aug 2013 at 09:37

the rest of the workout was fine, added weight to my extensions and incline db over last week. I was just short on time. I wasnt expecting the failure to be honest, i wanted 2 reps and i was expecting a bit of a grind.
I have something up with my elbow after squash and softball activities last week so they could have played a factor.

Syla5 · 23 Aug 2013 at 08:48

Speed work

Box Squats
no box warmups
Bar x10
Bar x10
40x10
60x5
Box onwards
60x5
80x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
100x2
100x2
100x2

Squat
60x5
60x5
60x5
100x2
100x2
120x2

GHR's
10
10
10

Pull throughs - Green Band
10
10
10

Leg/Knee Raises
10
10
10
10

Syla5 · 24 Aug 2013 at 21:32

Upper body speed day
Bench
Bar x20
WG bar x20
40x10
50x3
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

CGBP
65x5
75x5
82.5x5
82.5x5
82.5x5
90x3+1spot

Seated OH Press
Bar x10
50x8
60x5
70x5
70x5
70x5
BTN 50x6
BTN 50x7

BOR's
65x10
65x10
65x10

Incline bench - slow controlled neg's
40x10
40x10
40x10

Face pulls
41x10
41x10
41x10

Syla5 · 26 Aug 2013 at 13:39

Squats
Bar x10
50x5
50x5
60x3
80x3
100x3
110x2
130x1
130x1
140x3
150x2+f damn

Front squats
65x5
80x3
90x3
100x2
110x1

RDL's
85x10
85x10
85x10

Hip thrusts
57.5x10
57.5x10

Pull throughs - green band
10
10

Knee raises
BWx10
BWx10
6x10

Syla5 · 27 Aug 2013 at 13:40

Was giving the new shoes a go

the only hard part of the fronties as always was the grip, really lacking in shoulder/chest mobility it seems

Syla5 · 28 Aug 2013 at 22:04

Bench press
Bar x20
WG bar x20
40x10
60x5
80x3
90x1
97.5x1
Pin press
80x5
85x4
85x5

Skull crushers ez-bar (weight excluding bar as not sure what an ez bar weighs)
10x10
20x10
20x10
20x10

Standing cable rows
54x10
54x10
54x10
54x10

Tricep push downs
23x10
23x10

Incline Db bench
30x10
30x8
30x10

Face pulls
41x10
45x10
45x10

Syla5 · 2 Sep 2013 at 19:34

Stuff done including these

Brutal after nearly a week off

Syla5 · 2 Sep 2013 at 20:35

Those quads of peace would destroy high bars

Syla5 · 3 Sep 2013 at 07:26

Will do

Syla5 · 3 Sep 2013 at 09:55

The rest of the workout:

Squats
Bar x Lots
OH Bar x some
HB Bar x some
40x10
60x5
80x5
100x5
120x3
120x3
120x5
120x5

Paused High Bar
60x5
60x5
80x5
100x5

RDL's
80x10
80x10 - to much lower back pump so stopped here

Leg press (knees out, focusing on adductors and hip flexors), really poverty leg press machine
73x10
73x10
79x10
79x10

Leg curls
39x10
39x10
39x10
39x10

Syla5 · 3 Sep 2013 at 11:27

it is this horrible machine here:

http://uk.matrixfitness.com/images/cache/690_470_1272199-png-hero.png

The seat is fixed, so you cannot adjust the angle of the seat at all, and compared to the position of the platform the seat position is just aweful. Also with my stumpy ass legs I have to have the seat really close to keep constant tension on from start to finish of the movement otherwise the weight goes back on the stack and unloads. Also lower weight as i was do the movement with as little emphasis on the quads as possible.

PS did i say i hate that leg press, IT SUCKS!

Syla5 · 3 Sep 2013 at 17:52

Physio visit for my twinge. Possible tiny hernia, very low risk of further damage or serious damage. Very tight hips and poor hip flexibility which is probably leading to only very occasional twinge due to lack of flexibility to get in to /maintain strong positions and so overloading weak areas leading twinge/pain.

Need to seriously work on hip mobility and monitor how it mproves things, while dialling back the weight in deadlifts. All this while I thought I was quite actively seeking to improve hip flexibility. Seems enough wasn't enough, need more stretching

Syla5 · 3 Sep 2013 at 18:29

Not efficiently it seems, I need to do lots of "in the hole" squat type stretching, back straight etc. Internal / external rotation is not so bad. Just need to work on this stuff. It seems I have tightened up instead of loosened up in recent months.

Syla5 · 3 Sep 2013 at 18:53

Lots of everything that will improve hip ROM

Syla5 · 3 Sep 2013 at 19:14

Yeap all kinds of deep loving required. I think the 10 minute squat is going to become a regular part of life as well

Syla5 · 3 Sep 2013 at 19:31

I think consistency has been my down fall. I need to be doing this stuff every day.

Syla5 · 3 Sep 2013 at 21:19

I stretch every workout as well, normally between warmup sets. Like I said I just need to use more effective stretches

Syla5 · 4 Sep 2013 at 08:20

Bench
Bar x 20
WG Bar x 20
CG Bar x 20
40x10
60x5
80x5
85x5
87.5x5
87.5x5

Inclined Bench
50x5
60x5
70x4

EZ Bar Skull Crushers (weight excluding bar)
25x10 to heavy to keep the movement tidy
20x10
20x10

Standing one arm Cable row
54x10
54x10
54x10

Tricep Pushdowns
23x10
23x10
18x10

Incline DB bench 45sec rests
30x8
30x7
30x4

Face Pulls
41x10
41x10
41x10

Lots of hip stretching in between sets, feeling slight improvement already so just going to keep smashing things.

I need to plan a routine again as i need to deload and work back up in weight while i get stronger in better positions.