The Syla5 Files

Slight adjustments to my routine after the first cycle, couple of things added in and order change to optimise.

Day 1
Squat
Inclined DB bench
Pull ups
RDL'S
DB row (light)
Landmines

Day 2
Bench
DB row (heavy)
OHP
Front squat
Face Pulls
Reverse Crunch

Day 3
Deadlifts
Dips
Standing cable row
Goblet squat (w/pulse)
Seated DB press, super set with front raise
Landmines

Weight targets
Week/sets/reps squat Deadlift bench OHP
1. 3x6 100/115/80/45
2. 3x5 110/125/85/47.5
3. 4x4 115/135/87.5/50
4. 4x3 120/145/90/52.5

I am cautious of how to deal with my deadlifts as I don't want to risk my back again.

If everything goes well with back rehab then week 5 is hopefully going to be as follows

Reps/sets. squat/Deadlift/bench/OHP
1x3 130/150/90/55
1x3 135/160/95/57.5
1x3 140/165/100/60
 
Deception said:
Looks like I need to get my ass in to gear :D

Still doing CBL too?
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Yes mate still dipping CBL, and still going well, Saturday marked then end of week 5, on week 4 I increased my back loads to 4 per 4 and last week I weighed in at my lowest since the end of my cut last September, at 11st 3.75lb. I have increased daily protein to 180g and im going to backload 5 times per week as my real aim is get stronger, add muscle mass. Because of my back I can't really tell how my strength is, but I feel my workout this morning looked good :)


Captain Planet said:
Heya mate, on your HST routine did you ever fail a set and if so what did you do? Drop the weight and complete the set? Carry on at that weight but drop reps for the session? Waaa?
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If it wasn't one of the big 4 lifts I wasn't majorly worried about it to much. I did as much as I could on the day and if it was a really low amount of reps I would drop the weight. I can't remember failing one of the big 4, but there were some tough days. Take longer rest periods if ou need to :)
 
It was just DBs shoulder press. The DBs here have large increments. 22's was easy but 25's failed and I was feeling pretty weak today. My appetite has dropped lately so that wouldn't have helped.

Having said that, for my weighted dips I have jumped my weight up early :) Wide grip pull ups I have seen NO progress whatsoever though. 3/4 BW then the rest negs :(
 
If your supposed to be hitting reps on the 25's then do as many as you can with them. If you are really falling short then go back to the 22's. Depends how many reps your missing, but I wouldn't be to worried at missing ne or two.
 
icecold said:
Ball baring sized lumps? Sounds perfect for a graston attack...
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Haha gonna ease myself in with a deep tissue massage! Having never had any kind of physio treatment or massage for that matter I want to ease my self in to it.

Out of interest how much does a grastson session cost?
 
The guy I got it from charged something like £40 (possibly £30) for 30 mins, which is more than enough! I think he's the guy I'd suggest you see, unless there is someone else very local. He's worked with some genuinely impressive sports people. Having said that, I've also forgotten exactly where he works. Somewhere about 45 mins south-ish of Oxford.
 
Hmm that would be a mission for me to get to, plus driving back for 1.5 hours after grastson on my lower back doesn't sound tasty. I shall see what tomorrow brings then maybe look for someone local, and reputable.
 
It might not be that far from you... I'll find out. It's actually not painful afterwards, apart from being tender to touch. He might not even graston you, in fact if you booking a general treatment might be a good idea if your problem persists.
 
Delvis said:
It looks like a frickin torture session :(

Do I really need THAT? :p
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Chill winston, you need to have things checked out before you go jumping to conclusions. I didnt just poke around and decide that i had ball bearing sized lumps etc. I had a trained sports therapist check me out, as i was in two minds anyway about getting a deep tissue or sports massage, her advice was that the deep tissue would most likely go a long way to fixing any issues, and along with my soft tissue work then this should help continue to improve the tissue quality.
 
I've had the fatty tissue or whatever it is for months, if not years, I've not just gone 'ooooh look I have these lumps too' :p

The last physio I saw was telling to suck in my stomach every time I sit down and sit up, which is apparently a no no....That was CMK in milton keynes
 
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