The Syla5 Files

Delvis said:
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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Its not fatty tissue, its small nodules/knots in the muscle fibre. I am not saying you dont have the same, i am saying you dont need to jump right in to graston, and you might also benefit from a second opinion. It would appear i have had two good experiences and both advisors have given me similar feed back and advice on a good course of action.

You may just need a sports or deep tissue massage, you may need graston. Dont assume you must have graston straight away was my point.
 
I know, my reply wasn't completely serious :p Thanks for letting me know what it is though as I didn't know what it was.

I'll see if I can work on it myself with a ball, there is a bit of pain there today after yesterdays squats, no doubt due to being rushed, so I'll see how it goes.
 
Deep tissue massage done. Feedback, my muscles appear nice and balance, especially at the top of my back, there is over development of my left hand side but it's not significant and with continued balanced training and improved posture this should be corrected over time.

The ball bearing type lumps have been significantly reduced already, and hopefully will continue to dissipate as the muscles recover over the next couple of days. The muscle of my lower back didn't show any signs of strains or tears which again is good however I do appear to have a band of weakness at the base of my back say about a 4inch tall band going from the top of my glutes and across from one hip to the other.

Advise is to work on improving my core strength, specifically where possible the strength of my obliques and any exercises that will focus on the lower portion of my lats as they come in to the base of the spine as well.
 
Back feels good even after only 6 hours of broken sleep. Little weight update, the morning after 3 days of backloading my weight was 11st 8.25lb so a 4.5lb gain after 3 days of mass carbs is pretty reasonable to me :) lets see where i settle back down to tomorrow after todays ULC day :)

Hip flossing mobility work between warmup sets
Bench
Bar x20 WGx20
40x12
60x5 couple of paused
70x1 paused
80x6/5+1(spot)/5+1 grrr whyz mu chest se weak brahs :(

DB Row (heavy)
30x8 32x8 34x8

Ankle mobility work between warmup sets
OHP
Bar x 5
30x5
45x6/6/6 easy mode :)

Front squat kept the weight down and focused on form and keeping the core and back tight
Bar x 10
40x10/10/10
after this i tried a couple of reps with some fractional plates under my heels, they make a hell of a difference, something to aim for without needing the plates.
2nd set of front squats
Face Pulls, different cable machine = different weight (same brand of machine, fail on consistency!)
32x10/10/10

Done
 
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Syla5 said:
after this i tried a couple of reps with some fractional plates under my heels, they make a hell of a difference, something to aim for without needing the plates.
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Well, there is a reason I wear Olympic training shoes - got 3/4" lift at the back. :D

However, my ankle mobility is - mercifully - pretty good, but the lift does make a very comfy difference in front squatting. :)
 
mrthingyx said:
Well, there is a reason I wear Olympic training shoes - got 3/4" lift at the back. :D

However, my ankle mobility is - mercifully - pretty good, but the lift does make a very comfy difference in front squatting. :)
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For me, i have no interest what so ever in oly lifting, at least not for the forseable. Would it be best that I stick to what i am doing and not use the plates under my heels?
 
IT hurts me to hear you say that. ;)

More ankle mobility is never a bad thing, and the more you have, the deeper you will be able to squat (coupled with better hamstring stretchiness, etc., too). Olympic shoes are decried by some for making balance awkward, but I find - even for back squats - they make torquing my knees out and getting more leverage much easier. But I use them for deadlifts, too...

icecold doesn't like them for powerlifting-y stuff, and I think the only other chap that used them was SMed who has gone quiet over the past couple of months...
 
Body Saw's and Rollouts really helped when I had my lower back issue. Now it's pretty much none existent :). Might not be the same issue as you've got, but I just I'd throw them out there as they're good exercises.
 
mrthingyx said:
IT hurts me to hear you say that. ;)
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Dont get me wrong i have muchos admiration for people who Oly Lift, i just dont have access to the equipment/area/expertise of a coach to train such lifts. Also they make me cringe at the possibility of snapping myself :(
I think the closest i would get to oly lifting is maybe overhead squats, and possibly some power cleans. Otherwise i will leave it to you, injuries hurt less when you watch someone else get them :p:D (/notsrs really hope you dont get injured at all !!)

Delvis said:
For extra oblique work get on the pallof presses in the cable machine, or just use a band for the time being.

you could also try landmines but in a squat position :p
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I might need to be shown the pallof press as from the vids i have seen and tried to replicate it doesnt make sense, but i am probably doing it wrong so yeah, friday? :D

Deception said:
Body Saw's and Rollouts really helped when I had my lower back issue. Now it's pretty much none existent :). Might not be the same issue as you've got, but I just I'd throw them out there as they're good exercises.
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Rollouts with an ab wheel?? got one of them if so :) bodysaws look fun as well.
 
Syla5 said:
Dont get me wrong i have muchos admiration for people who Oly Lift, i just dont have access to the equipment/area/expertise of a coach to train such lifts. Also they make me cringe at the possibility of snapping myself :(
I think the closest i would get to oly lifting is maybe overhead squats, and possibly some power cleans. Otherwise i will leave it to you, injuries hurt less when you watch someone else get them :p:D (/notsrs really hope you dont get injured at all !!)
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To be fair, that's entirely fair. Some of the biggest gym horrors are people doing Olympic lifting with bad technique: mine isn't great, anyway, and the stress is bad enough (and I have a decent coach!).

Still, if you get the chance, I would suggest trying Olympic lifting shoes as I find them very helpful for powerlifting, too. Although - as posted, icecold does not.
 
Possibly Friday :p Fridays appear to always be a rush for me at the moment, same with Thursdays =/

You basically just need tension coming from the side, push the band/cable out in a pressing movement and try not to turn your torso, pretty much it.
 
Ah, I put that together myself! it's actually really straight forward to do.

Get an idea of the exercises you want to do and what your 15,10,5 rm's and I am happy for you to trust them over or put them in your log and I will throw an ss together for you that you can then adjust for each cycle :)
 
Well i did the A/B split to make sure i was getting enough variation in to the routine, nothing wrong with doing just one full body routine, but i knew i would get bored of that very quickly. Also squatting every day gets very very tiring as i am sure you appreciate, so i had squat varaitions to work on different areas of weakness. Different leg exercises so that i wasnt just hammering the legs with one big movement each week etc.

Nothing wrong with the basic routine thought, but i think something a little more advanced would suit you better.
 
Hmm i like the scales at the gym! provided me with suprisingly lighter weight then i was expecting, same as the ones in oxford :)
156lb (70.8kg, 11st 2lb! CBL sucks hard /haters :p)

Welcome back deadlifts, i have missed you. Keeping things light compared to cycle one
Mobility
50x8
70x5
90x3
110x2
115x6/6/6 (cycle 1 snap lane started at 130x6)
3rd set of DL's, not belting up to help improve core stability + strength

Dips
Bw x7
20x10
30x8
40x5 straight drop no rest 30x3
Heavy dips :D

Standing Cable Row (per arm)
18x10
23x10/10

Goblet squat w/pulse
10x10/10/10
2nd set, opps at the first rep pulsing at the top /tired!
A definite improvement over last week.

DB Shoulder Press
18x10/10 (standing)
18x10 (seated)

Pallof Press
14x10+10 (rep per side)
14x5+5

I threw in a plank for 30 sec between the Pallof Press sets, core is super fried, lower back feels good, no crazy pump, glute is a little tight but not uncomfortable. Hoping my new roller arrives today for some friday night pain.
 
Strength cycle 2 5's week

Squats
bar x some
40x10
60x5
80x3
100x2
110x5/5/6 this was the weight i did in week 1 cycle 1 with a belt. This time no belt and felt good.
3rd set side on view, much much less lumbar movement, also lost count due to hitting the catchers and threw out an extra rep
Inclined DB Press
20x8
32x7/6/6
Pull-ups
+10x6/6/6
RDL
50x5
70x10/10/10

DB Row
20x10/10/10

Landmines
10x20/20

Pallof Press
14x7/10

Overall pleased with my lower back recovery and pleased with how my squats felt.

Also tried a couple of 50kg clean to push press, based on how they felt, i feel i could probably knock out a quick 10 @ 60kg, but 30 reps would be a serious mission
 
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