The Syla5 Files

Lol deception I have not put any weight back on since introducing carbs back, it was a tongue in cheek comment.

Yeap adding in paused now to help if I ever want to compete, suspected hernia allowing.
 
well i have made some decent progress with my bench recently. Repping 100 i was pleased with, however Paused is for the purpose of one day competing so may as well add it in now for that :)
 
LiE said:
Suspected hernia??
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Catch up man! went to see the physio again about my lower abdominal twinge/sharp pain i get when i wear my belt and deadlift. His thoughts on it were that it is a suspected ingrunal (spelling??) hernia, a very minor one if it is. However he believes that it is quite likely that my positioning during deadlifting could be putting to much stress in to the area and cause the flare ups. Basically, even if i do have a hernia, it could be a very minor one, that i could happily still lift with, as long as i dont get the pain.

If I can fix my form (or switch to sumo from my main DL), and stop getting the pain while wearing my belt, then competing at some point will be back on the cards.
 
Deadlifts
Bar x 10
Sumo Bar x10
70x5
Sumo 70x5
90x5
Sumo 90x5
110x3
Sumo 110x3
130x2
Sumo 130x2
Sumo 150x1
150x1
140x3
Sumo 140x1
Sumo 140x3 (b) <-- first belted deadlifting in a while.
110x8 (b) <-- drop set belt test see how things feel. Found that my belt pinches which was causing me to adjust my positioning which was impacting my form. Stopped the belt pinching and form looked better, but still got work to do.
Both the 150 lifts felt disappointingly heavy :(

Seated DB Shoulder Press
24x10
24x10
24x9

DB Row
32x10
32x10
32x10

Lat Pull Downs
59x10
59x10
59x10

Side Raises SS Laying Leg raises
10x10 +20
10x10 +20
10x10 +20
 
theres nothing wrong with sumo as it works differently to conventional so i will be getting benefit from doing it anyway.
Sumo isnt just for tall people, its a different lift to conventional so its a case of see what works best for me.

I think my main issues are my hip mobility causing rounding when i try and bring my hips down lower on conventional. I want my hips to be lower so that I am lifting with more of my PC then my back, while having a nice flat back.
 
icecold said:
Two things.

1) You are hitting the same problem with sumo as conventional. You are still taking up some slack in your spine when you put force through your hips. This will always be a core control issue.

2) Having hips lower dictates the use of quads rather than PC. More back than PC is due to back rounding.
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I may have to take the long road on this one then and go back to real basics, and stop trying to keep lifting heavyish on DL's for now.

With conventional I was lifting very much with my back, which was causing rounding at heavier weight where I was starting with my hips quite high, and my shoulders quite forward of the bar to make sure my back was flat, but my core just couldnt keep up and bingo rounding.
I want to bring my hips lower, to shift the weight off my back, move my shoulders back over the bar, and use more of my legs/PC, but when I do move lower I get rounding, regardless of how braced my core is, due to what I have been advised as quite shocking hip mobility.
 
Been wanting to add in reverse hypers for a while, just can't workout how to do them with the lack of anything close to resembling a reverse hyper machine.
 
Well I had a wander around and couldn't see anything, but then I was looking for something where your upper body stays still and you raise you legs up.
 
Squats
Bar x10
60x10
100x5
115x3
125x5
125x5
125x5
reps for sets beltless pb :)

Paused RDL's
60x5
70x5
70x5
70x5

Back Extensions - not sure if these are of any help - Ice if you dont mind sharing your thoughts
52x10
52x10
59x10

Pull Throughs SS Goblet squats
10 + 10x10
10 + 10x10

Laying Leg Raises
15
15
15

I was blitzed after squats and paused RDL's
 
I keep surveying the machines for a potential way to do reverse hypers. Nearly tried the curl machine but a drinks holder would have blocked the movement :(
 
Weight still at 12st 7.5lb (175.5lb 79.6kg) after being back to backloading for over a week now...hmmm dat water weight gain...

Paused Bench
Bar x 20
WG Bar x 20
Bar x 20
40x10
(paused from here)
60x5
80x5
82.5x5
82.5x5
82.5x5

Overhead extensions
30x10
30x10
30x10

Incline DB Bench
30x6+28x4
28x8
28x7 + 20x3....grrr

Seated Cable Row
66x10
73x10
73x10

Dips SS Knee Raises
BWx10+10
BWx10+10

Face Pulls SS Laying leg raises
41x10+15
41x10+15
 
Deadlifts - working on form as i suck at deadlifting
Barx10
70x5
90x5
110x5
130x3
130x3
140x2+f - da fuq :(
140x3
120x5
vid of one of the 130 sets and the 140 with the fail for advise/pointers.

OHP
bar x5
30x5
40x5
50x5
50x5
50x5

BOR's
50x10
60x10
60x10

Lat Pull Downs SS laying leg raises
59x10+20
59x10+20
59x10+20

Side Raises SS DB Curls
10x10+10x8
10x10+10x8
 
yeah knees is a thing i have had for a while. Possibly linked to lack of glute drive?

Going to keep practicing this technique but dial the weight back so and ramp it up slowly so that i can focus on the form still.
 
icecold said:
Main problem: Your lumbar isn't flat in set up or pull initiation. Then you drive directly into this slack.
Click to expand...

How can you see this? or is it something you know from watching the movement, because when i watch the vids back all i see is a flat back, except on the failed 140 rep :(
 
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