The Syla5 Files

Delvis said:
loldelvis coaching.

I presume he means here:
syla5_zps68ff5f08.png


Or not? :p I know you aren't pulling like that!
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that is literally before any effort has been made to have a flat lumbar. I flatten my lumbar as i wind back in to the pull position. So by the time i pull my back looks flat.
 
at what point is the amount of rounding so small that its insignificant?

I dont question that i round during the lift but as can be seen in that still, is that a smaller issue then its being made out to be, and actually there is something else funtamentally wrong with my lift?
 
icecold said:
I've repeated myself several times on this issue, if you chaps want to continue to chase your tails then go for it.
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Ice i am not disregarding your advice, i fully respect it and am seeking solutions based on the fact you point out that something is wrong.

I know that my main problem is lumbar control and getting that lumbar region flat, however i dont know how to go about doing this. This is were i get stuck. I clearly think that its flat otherwise i would not be lifting like that, so it feels flat, but it isnt. Its quite hard to fix something that doesnt feel wrong.

I am going to have a play around with setup because i think there must be something up with it thats either stopping me brining my spine to neutral, or cause it to move out of neutral.
I am doing extra core work to help improve overall trunk control, and I am also looking to do reverse hypers, as well as back extensions, pull throughs to help.

From a year ago though something has gone fundamentally wrong with my deadlift that i dont think is just down to my slightly un-flat lumbar, I will link some of my old vids later on for comparison.
 
Nah delvis I have some from a few months after they including my 170 that looked pretty good I think, I will dig some out later.
 
Back still royally jeffed! Did nothing of note, likely slept like a ****...

Went in last night to see what i could do.

Squats (high bar)
front squat 40x10
60x10
60x5
100x5
100x5
100x5
100x1....previous sets pretty good, this set back said no..

Paused Bench
Bar x10
60x5
85x5
85x5
85x4
DS (tng) 67.5x7

Seated Rows
59x10
66x10
66x10
66x10

Dips SS with overhead extensions
10x10 (dips warmup)
25x10 +15x15
25x9 +15x15
25x7+15x15

Laying Leg raises + other stretches
15
15
15
 
I throw it in every now and then anyway, gotta use them oly shoes for something :D Genrally though i have no fxied plan for my lifting at the minute so its not a regular thing.

Need to be squatting more then once a week and need to fix my deadlift, thats pretty much my main things.
 
Any kind of plan would include squat variations. I like paused high bar squats :D. Honestly if i had the right equipment i would really like to throw in some oly lifts, but i dont, so i am not going to.

Plan would be something like
Monday Low bar squats, paused RDL's, possible deficit deadlifts.
Wednesday Bench, Squat variation,
Friday Deadlift, squat, bench

throw in some assistance around that and could be on to something.
 
mrthingyx said:
Come into my dungeon... :cool:
/homo.
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to far away bro! move to my town then in...i mean on.... :p:D

Delvis said:
I'd be weary about training bench twice too close together, your shoulder is healthier than mine though
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I shall see how it all goes, however i am thinking the second day will be more about the pump

BennyC said:
Shouldn't be a problem as long as volume accomodates and there's some variation in there. Lots of peppering probably required.

3 x a week for 6 weeks with HST with a gradual increase in load and decrease in volume, works nicely.
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I seem to react well to squatting more regularly, learnt this from SL and HST and my push pull lower routines. Have not squatting every session for a while now and my form started to go to pot and i started getting all tight. Going to go back to what works for me.
 
impromtu week off the gym, combination of back phaggotyness, time off work and very busy.

First day back tomorrow, should be interesting. Still no clear plan, need to sort this the **** out.
 
Cheers bros, family time over the weekend was definitely worth the gym slacking. Also a change in job in july has slowly had a cumulative effect on my ability to get up in the morning. A little more stressful, and on average working an extra hour per day has quite an impact. First morning back and feeling good for it.

Squats - wearing my heels, and not low bar...
Bar x lots
40x10
60x5
60x5
80x5
80x5
100x5
100x5

Paused bench
Bar x15
40x10
Paused onwards
60x5
80x1
85x5
85x5
85x4

Seated Cable Rows
66x10
73x10
73x10 - not feeling the squeeze as nicely as 66
66x10 - better

Reverse Hypers (ball + bench) SS with Laying leg raises
10+20
10+20
9+20

The balls at the gym are just to big (65cm diameter) for me to get my arms around comfortably to grip the bench while keeping the ball stable. I am going to try out a couple of reebok steps on top of a bench next time around.
 
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grrr deadlifts, i seem to have learnt how to do them very very wrong and that makes fixing them harder :(

Some foam rolling and stretching to loosen up - 5 mins

Deadlifts
bar x10
70x5
70x5
70x5
90x5
90x5
90x5
110x5
video of the 110... :(

Front Squats
Bar x10
40x5
40x5
40x5
40x5

Bor's
40x10
60x10
60x10
60x10

Seated DB press
20x10
20x10
20x10

Reverse Hypers SS Laying Leg raises
10+20
15+20
15+20
 
Deception said:
When Delvis is in next (when he come off his jollies), maybe he could help with your form, then atleast you got someone there with you.. Either that or go see the Matt in his dungeon for some 'personal' time ;)
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hes such a lady part for going on holiday!

Steedie said:
I'm so surprised with your weights lately Dave. Your squats and deadlifts used to be pretty impressive given your weight, now you seem to be struggling with weights that you used to do for warm ups

Your deadlift form was pretty solid back when you hit your PB as well
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Theres a couple of reasons why my weights are down but its only really deadlifts that i am really struggling with :(.

I ditched my belt pretty much entirely about 2 months ago as i believe that I was compromising my form because of it and that my core was lacking behind, as well as a flare up issue with a possible hernia.

Squats is lower then before due to everything being beltless and also dependant on if i am doing high bar or low bar. Hit a low bar beltless PB with squats only 2 weeks ago :).

Last 2 weeks have been a bit all over due to missing 2-3 sessions and also waking up one morning with random back pain! Thats all gone now so back on track.

Bench is now paused bench so will naturally be lower to begin with, and i am pretty pleased with how thats going.

Next week i start my new routine - finally got round to planning something - and hopefully I can fix my deadlift and get everything back on track.

On a positive from all this my core strength is definitely improving which is great.
 
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gazareth said:
Hi there

Your 110x5 deadlift looks pretty good from here - back is nice and flat, there's no arch and you don't lose that shape on the ascent. If I had one comment to make it looks a bit like you are a bit hesitant with it. Lock your lats in place as you set-up and then drive like crazy through your heels. The lift was pretty quick was it was, but a bit more speed off the floor and you will be golden.

Also your finish looks a bit weak, squeeze those glutes some more. I recommend doing some glute bridges with a barbell or some 1-leg hip thrusters. Good luck!
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Cheers Gazareth, if you have a look a page back or so you may see where i was almost a year ago with a 170 pb at your local gym :D.

I agree, my finish looks, and also feels weak and generally has. Gonna keep working on things as 110 is far from where i should be with my working sets.
 
Forgot to print out my new routine on friday so work of memory, only forgot one thing so not to bad.

HB Squats
Bar x20
Bar x11 counting fail
60x10
80x5
100x5
100x5
100x5
100x5

Paused RDL
60x5
80x5
80x5
80x5

OHP + OH Shrug
Bar x5
40x5
40x5
40x5
40x5

Inclined Bench <- should have been doing OH Extensions/Dips here, this is the bit i forgot..
20x10
20x10
20x10

Reverse Hypers SS Laying Leg Raises
15+20
15+20
15+20

Squats will take some getting used to.
 
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