The Syla5 Files
- Thread starter Syla5
- Start date
ha honestly it was nothing worth writing home about. Up to 90kg on the deads and looked nice, from the vids there is signs of mobility improvements which is good, but quite minor. As for the rack pulls only up to 130kg. Again looked reasonable for a first time.
proper lifting is due to commence in February, seems like a lifetime away.
proper lifting is due to commence in February, seems like a lifetime away.
More mobility, more stretching, more work on my flat foot. Consistency is key here so not skipped a day yet. At least 1 hours work a day since 27/12/13. Small improvements so far. 10 min squat everyday as well.
Bench
Bar x20
Bar x20
Wide grip bar x10
Close grip bar x10
40x10
60x5
70x6
70x6
70x6
70x6
70x6
70x6
Practice for smolov
Squats
Bar x 10
Bar x 10
Funny upper chest tweak flared again from last time squatting. Really odd as no issues benching.
60x10...nope can't even hold the bar with out aggravating chest. Don't want to cause any extra damage so sacked it off.
Rdl's
70x6
80x5
80x6
Pull ups
BWx6+assisted -9kgx4
-14kg x6 + -23x4
-32kg x10
The plan with these is to build up to comfortably do sets of 8 with added weight.
Leg raises
20
20
Loads of mobility interspersed between exercises and at the end.
Super couch stretch 4 mins per leg
Ankle mobility and stretching 5 mins per leg
Adductor stretch 4 mins
Hamstring band distraction stretch 3 mins per leg
10 min squat
+ other stuff
Bench
Bar x20
Bar x20
Wide grip bar x10
Close grip bar x10
40x10
60x5
70x6
70x6
70x6
70x6
70x6
70x6
Practice for smolov
Squats
Bar x 10
Bar x 10
Funny upper chest tweak flared again from last time squatting. Really odd as no issues benching.
60x10...nope can't even hold the bar with out aggravating chest. Don't want to cause any extra damage so sacked it off.
Rdl's
70x6
80x5
80x6
Pull ups
BWx6+assisted -9kgx4
-14kg x6 + -23x4
-32kg x10
The plan with these is to build up to comfortably do sets of 8 with added weight.
Leg raises
20
20
Loads of mobility interspersed between exercises and at the end.
Super couch stretch 4 mins per leg
Ankle mobility and stretching 5 mins per leg
Adductor stretch 4 mins
Hamstring band distraction stretch 3 mins per leg
10 min squat
+ other stuff
Winding the training back up again in prep for full gains mode come feb.
Bench - more smolov practice
Bar x20
Bar x20
WG Bar x20
40x10
60x5
75x5
75x5
75x5
75x5
75x5
smolov jr would have been 7 sets and I had the last 2 sets in me but didnt want to push it due to my bizzare upper chest issue from pre squat stretching a week ago!
BOR's
60x10
60x10
60x10
Good Mornings
50x10
50x10
50x10
Chin ups (assisted - biceps so weak)
-32x10
-27x10
-23x10
Face pulls SS Laying leg raises
41x10+20
41x10+20
41x10+20
15 mins mobility, more will be done this evening.
Bench - more smolov practice
Bar x20
Bar x20
WG Bar x20
40x10
60x5
75x5
75x5
75x5
75x5
75x5
smolov jr would have been 7 sets and I had the last 2 sets in me but didnt want to push it due to my bizzare upper chest issue from pre squat stretching a week ago!
BOR's
60x10
60x10
60x10
Good Mornings
50x10
50x10
50x10
Chin ups (assisted - biceps so weak)
-32x10
-27x10
-23x10
Face pulls SS Laying leg raises
41x10+20
41x10+20
41x10+20
15 mins mobility, more will be done this evening.
More mobility, more stretching. All in aid of gains.
Bench
Bar x 20
Bar x 20
WG Bar x20
40x10
60x5
80x4
80x4
80x4
80x4
80x4
80x4
80x4
80x4
More smolov jr bench practice
everything felt comfortable with 60sec rests so pushed on and did all the working sets.
Squats
Bar x 10
60x5
60x5
No niggles from my upper chest today so did some more
80x5
100x3
120x3
120x3
Not doing to much as i dont want the extra leg work to tighten up my legs while i am still working on freeing them up.
Deadlifts - Light form work
70x5
70x5
70x5 paused.
Previously there was a noticable difference in paused compared to non paused deads, I could see that the inital pull from the floor i would pull my self flat. Today flat from off the floor which is an improvement.
Seated Rows SS Laying Leg Raises
59x10+20
59x10+20
59x10+20
Pull ups (assited) SS Planks
-32x10 + 30sec
-32x10 + 40sec
-32x8
Bench
Bar x 20
Bar x 20
WG Bar x20
40x10
60x5
80x4
80x4
80x4
80x4
80x4
80x4
80x4
80x4
More smolov jr bench practice
everything felt comfortable with 60sec rests so pushed on and did all the working sets. Squats
Bar x 10
60x5
60x5
No niggles from my upper chest today so did some more
80x5
100x3
120x3
120x3
Not doing to much as i dont want the extra leg work to tighten up my legs while i am still working on freeing them up.
Deadlifts - Light form work
70x5
70x5
70x5 paused.
Previously there was a noticable difference in paused compared to non paused deads, I could see that the inital pull from the floor i would pull my self flat. Today flat from off the floor which is an improvement.
Seated Rows SS Laying Leg Raises
59x10+20
59x10+20
59x10+20
Pull ups (assited) SS Planks
-32x10 + 30sec
-32x10 + 40sec
-32x8
slight upper pec niggle from pre squat stretching last week ....random but annoying, so keeping an eye on that while adapting to benching 3 days a week rather then jumping straight to smolov jr after no benching for 2-3 weeks. This week was a tester week and I will just keep things at around 3x5/5x5, smilar weight until i am ready to start both smolov and RMSR in feb, that way it gives enough time for my niggle to be no problem at all and i am not going to jump straight in to mega volume from once a week benching.
Also seeing how much other stuff i can do in my workout, and its looking like with Smolov Jr Bench and RMSR i will have time for maybe 1-2 other exercises and that will be that so have to plan in the best quality around the main lifts as time will allow.
Might seem like wasted time/effort but this first 5-6 weeks is really about hammering my mobility so that it isnt a limiting factor later on in the year.
Yeap that's the plan is for the next 2-3 weeks back to 3x5. Maybe 5x3.
So little time in the mornings due to trying to guarantee a free parking space for work! A possible solution is a new gym opening just over the road from work, fingers crossed they have enough free weights.
Bench
Bar x 20
Bar x 20
WG Bar x 20
40 x 10
Paused onwards
60x5
70x5
70x5
70x5
Squats - did some warm up between bench sets.
Bar x10
Bar x10
60x5
80x5
100x5
120x4
belt on
127.5x4
127.5x4
need to loose some weight I am between holes on my belt.
Paused RDL's
60x8
60x8
60x8
Pull Ups (assisted) SS Laying Leg raises
-27x10+20
-27x10 -
Ran out of time due to car parking mentioned above, still didnt get a free space. Hopefully once the new gym is open i will be able to sleep a bit more, leave a bit later, train for longer and still park for free as getting up early, rushing training, and paying to park sucks.
Bench
Bar x 20
Bar x 20
WG Bar x 20
40 x 10
Paused onwards
60x5
70x5
70x5
70x5
Squats - did some warm up between bench sets.
Bar x10
Bar x10
60x5
80x5
100x5
120x4
belt on
127.5x4
127.5x4
need to loose some weight I am between holes on my belt.
Paused RDL's
60x8
60x8
60x8
Pull Ups (assisted) SS Laying Leg raises
-27x10+20
-27x10 -
Ran out of time due to car parking mentioned above, still didnt get a free space. Hopefully once the new gym is open i will be able to sleep a bit more, leave a bit later, train for longer and still park for free
as getting up early, rushing training, and paying to park sucks.Continuing on with the mobility each day. 1 hour + in the evenings and things are slowly improving. Physio appointment tomorrow night to get a general MOT and thoughts on some sticking points (mobility wise) and movement patterns.
Bench
Bar + WG Bar x Lots
40x10
Paused onwards
60x5
70x3
80x5
90x3
100x2
TnG
80x5
80x5
Good mornings
50x5
55x5
55x5
60x5
BOR's
60x10
60x10
60x10
Chin Ups (assited) SS Leg Raises
-23x10 + 20
-18x10 + 20
-18x10 + 20
Face Pulls
45x10
45x10
45x10
Bench
Bar + WG Bar x Lots
40x10
Paused onwards
60x5
70x3
80x5
90x3
100x2
TnG
80x5
80x5
Good mornings
50x5
55x5
55x5
60x5
BOR's
60x10
60x10
60x10
Chin Ups (assited) SS Leg Raises
-23x10 + 20
-18x10 + 20
-18x10 + 20
Face Pulls
45x10
45x10
45x10
Physio trip went well. Some specific exercises to be working on freeing up my hips and psoas, ankles as well.
Some orthotics to help with my flat feet, while continuing to do the exercises I have been should help speed up the process.
Some basic movement review of my squat and deadlift, I am squatting up my deadlift, which goes some way to explaining why the two are quite close, and I lean quite far forward on my squat (or strictly speaking i am not able to be more upright) which is likely not helping with my stiffness and tight points.
2 weeks of further hammering then another visit next time at the on site gym to really get in to improving the movement patterns.
Daily Mobility/ warm up routine
Knee to wall stretch straight, inside, outside x8 all directions, per leg
Lateral squat both sides x8
Spiderman hip opener - push-up position bring one leg up so foot flat on floor and push knee out with elbow
Wall squat - facing wall toes almost touching wall, arms over head and squat 3x8
Foam roll t-spine and arch back stretch arms above head
Side laying rotation - knees up, raise arms to 90 degrees from floor and sweep back arm over head and down to bum
Shoulder dislocations + around world with each arm x8
Psoas stretch - leg up on bench and back leg straight, bring hips under torso and stretch in to hips and psoas
Plenty to be working on alongside general stretching and soft tissue work.
Also just ordered myself one of these to help get at that tight soft tissue
http://www.amazon.co.uk/The-Stick-G...UTF8&qid=1389906262&sr=8-1&keywords=the+stick
Some orthotics to help with my flat feet, while continuing to do the exercises I have been should help speed up the process.
Some basic movement review of my squat and deadlift, I am squatting up my deadlift, which goes some way to explaining why the two are quite close, and I lean quite far forward on my squat (or strictly speaking i am not able to be more upright) which is likely not helping with my stiffness and tight points.
2 weeks of further hammering then another visit next time at the on site gym to really get in to improving the movement patterns.
Daily Mobility/ warm up routine
Knee to wall stretch straight, inside, outside x8 all directions, per leg
Lateral squat both sides x8
Spiderman hip opener - push-up position bring one leg up so foot flat on floor and push knee out with elbow
Wall squat - facing wall toes almost touching wall, arms over head and squat 3x8
Foam roll t-spine and arch back stretch arms above head
Side laying rotation - knees up, raise arms to 90 degrees from floor and sweep back arm over head and down to bum
Shoulder dislocations + around world with each arm x8
Psoas stretch - leg up on bench and back leg straight, bring hips under torso and stretch in to hips and psoas
Plenty to be working on alongside general stretching and soft tissue work.
Also just ordered myself one of these to help get at that tight soft tissue
http://www.amazon.co.uk/The-Stick-G...UTF8&qid=1389906262&sr=8-1&keywords=the+stick
Last edited:
Yeap I will say I was of the same thought about the orthotics to, but at £15 if it doesn't help then it's not a costly experiment to try.
He was originally a sports scientist specialising in movement analysis and strength and conditioning, so I am hoping that his knowledge is not just normal physio knowledge in this area. One of the reasons why I have chosen him after looking around my local area for a while. Could just be fluff but it's what I have to go with.
He was originally a sports scientist specialising in movement analysis and strength and conditioning, so I am hoping that his knowledge is not just normal physio knowledge in this area. One of the reasons why I have chosen him after looking around my local area for a while. Could just be fluff but it's what I have to go with.
Wut. That seems highly unlikely given your proportions and the videos you've posted in the past. You can only lean as far as getting the bar over your midfoot anyway, nothing you can do to really alter it unless you change your knee angle to go beyond your toes or take a wide stance. I lean VERY far forwards when I squat because of poor ankle mobility & long legs/short torso. Just makes my spinal erectors stronger innit.
It was more in reference to BW squats, its an indicator that my hips are tight and i cant get my torso more upright due to this, i guess leaning forward is a bit of a miss leading term here as your right the bar doesnt travel past mid foot when i squat.
Todays workout began with the warm up set out last night. Took about 20 mins roughly to get through it all.
Bench - 60sec rests
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
70x3
80x5
80x5
80x5
Squat - 60 sec rests
Bar x10
60x8
100x8
100x8
100x8
Deadlift - focusing on keeping shins more vertical
Bar x8
70x7
70x5
70x5
Pull Ups (assisted) SS Plank SS Laying Leg Raises
-27x10 + 60sec + 20
-27x10 + 60sec + 20
-23x10 + 60sec + 20
Vids?
of?
How are you squatting your deadlift up, what exactly is wrong with it that, you need to drop down to 70kg? Just wondered as you never explained
Oh i didnt need to drop to 70kg i was just blizted from previous work and seeing as its form work it didnt need to be any heavier.
Theres a lot resembalnce between the start of my deadlift and the bottom position of my squat, which leads to me not properly utilising my PC in the deadlift. Due to my tightness, getting in to a better DL position is uncomfortable so i just havent been.
Hopefully that makes sense and next time around when I go through specific DL form analysis i will have better input about whats wrong with my DL.
As far as i am aware he has a first class degree in physiotherapy and the same in sports science, his focus during his sports science degree was around movement analysis with an aim to prevent injury as well as correcting movement patterns post injury. I have had one session with the guy so I have limited knowledge on how much he is going to be able to help, but compared to previous local physios i have visited he appears more focused, and interested which is already a plus.
He hasnt recommended a technic as yet. He pointed that my shins are far from vertical in my DL and that i could work on improving that. To bring my shins more vertical i was pulling my knees back and raising my hips more. I can post the vids later.
As for the orthotics how do they further weaken the foot? Surly if the foot is already flat, and at its weakest, so encouraging the foot back in to a stronger better position is going to help?
He hasnt recommended a technic as yet. He pointed that my shins are far from vertical in my DL and that i could work on improving that. To bring my shins more vertical i was pulling my knees back and raising my hips more. I can post the vids later.
As for the orthotics how do they further weaken the foot? Surly if the foot is already flat, and at its weakest, so encouraging the foot back in to a stronger better position is going to help?
All fair questions, and its fine to be curious, I am also, hence giving this chap a try. I cant do a 3 hour round trip just for physio visits to Pat sadly otherwise I would.
As for the deadlift he never said vertical, or straight ankles he just pointed out that my ankle angle and shin angle was very similar at the bottom of my deadlift as it was at the bottom of my squat. This was body weight review stuff and not the focus of the session.
The Orthotics are an aid to improve the position of the foot when focus is lost on maintaining the arch etc. They are to be used along side what i am already doing to correct my flat foot issue, they are not a cure on their own, and that was never stated, either by the physio, or me.
As for the deadlift he never said vertical, or straight ankles he just pointed out that my ankle angle and shin angle was very similar at the bottom of my deadlift as it was at the bottom of my squat. This was body weight review stuff and not the focus of the session.
The Orthotics are an aid to improve the position of the foot when focus is lost on maintaining the arch etc. They are to be used along side what i am already doing to correct my flat foot issue, they are not a cure on their own, and that was never stated, either by the physio, or me.