The Syla5 Files

Mobility, training, many feels on valentines day, was fun :) knee is coming back to life so did a little bit of work that would hopefully not stress it to much.

Mobility x usual drill

SLDL's from 4" blocks
bar x 15
Bar x 10
50x10
70x5
90x5
90x5
90x5
90x5
90x5

GHR's
10
10

Incline DB bench
8x20
16x10
28x10
36x8
36x8 + 20x12

Landmines SS leg raises
10x20+15
10x20+15
10x20+15

Bit of foam rolling and hamstring stretching. SLDL's felt less extreme in my hamstrings which is hopefully a sign that my stretching/mobility work is heading in the right direction.
 
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Lol late night typo. As for The Gym, it only goes up to 30's. on the bright side they might be merging so if they did I would be able to use both :)
 
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Smashing the mobility still. Knee was tight over the weekend so another week of taking it easy knee wise.

Mobility drill.

Bench
Bar x 20
WG Bar x 20
40x10
60x5
Paused onwards
80x2
90x2
100x1
110xf spotter grabbed it before I hit a sticking point.
110xf same spotter same deal funnarrrrr
110xf - better spotter, failed about 2/3rds of the way up, maybe if fresh.
80x8
80x8
80x8

DB shoulder press
20x10
20x10
20x10

Dips SS OH Extensions
BW x10+20x10
10x10+20x10
20x10+20x10

Seated Row
59x10
66x10
66x10

Leg raise SS planks
15+45sec
15+45sec
15+45sec

Bit miffed by the useless spotter but then you can always get a pro bro spotter from the Monday night chest crew.
 
Weight update, creeping down slowly, down to 78.9kg this morning. Knee issues still persist, physio tomorrow lets see what he says.

Mobility drill, hamstring pnf stretching and psoas stretching + some foam rolling.

not being able to squat or really deadlift makes thinking of sessions tough.

BOR's
60x10
60x10
60x10
60x10

kept light so as not to aggrevate my knee.

Walking DB Lunges
BWx10
8x10
8x10

Leg press
25x20
45x20
66x20

leg curls
18x20
25x20
25x20

Face Pulls SS Pull Ups (assisted) SS Laying leg raises
18x10 + -9x10 + 15
23x10 + -9x10 + 15
 
BOR's at 60 didnt, It isnt the movement is the extra weight on my knee that seems to cause problems later in the day. Also i did seated rows on monday, and without squatting or deadlifting i wanted to have a little variation.

Tempted to throw together a BB routine depending on what the physio says.
 
Not sure if you missed the bit where i said the 60kg BOR's didnt aggrevate it, i was planning on doing heavy BOR's as part of my new routine, but as with anything off the floor and squatting being off the cards at the mo i just dialed back the weight and hit more reps.
 
Physio update from last night.

Mobility is coming along nicely. Knee is swollen in the joint, ligaments all feel clear of any concerns, A possible tear to tibialis Anterior. Advise is to keep working weights light and try to do closed chain exercises so as not to be a risk of further aggrevation.

Some weaknesses have been identified along with some inbalances.
My Left glute is considerably weaker then my right, this i was suprised at, but on further thought Dom/Ice have actually pointed out before that i looked right side dominant sometimes while squatting. This could go some way to explaining this.
I also have a much more developed Tibialis Anterior muscle on my right leg compared to my left, possibly linked to over compensation for a weak left glute.

Things to work on to help fix this is 2:1 left:right volume of X-band walks, glute bridges, wall drives.

Next couple of weeks while not being able to get back to proper lifting will be spent addressing this issue and hopefully balancing things out. Also continued mobility work, with some additional brutality for my hamstrings and Psoas, as these are my key limiting areas of mobility now.
 
Back to it, bit of an odd session as no big lifting going on.

10 mins on the bike to get things warmed up.
Mobility drill as per usual. Additional focus on my psoas and hammies.

Bench
Bar x 20
WG Bar x 20
40x10
Paused onwards
60x5
80x1
100x1 right pec tightening up, no point pushing for more.
80x3
60x5
Switched to CGBP to stop additional aggregation
60x5
60x5
60x7

Leg press
57x20
66x20
66x20

Leg curls
18x20
Switched to single leg
13x20
15.5x20

Single leg glute bridges 2:1 left:right
20L 20R 20L
20L 20R 20L
20L 20R 20L

X band walks 2:1
Red band 20:10
Purple 20:10

Landmines SS planks
10x20 + 60sec
10x20 + 60sec
10x20 + 60sec

Core pull downs
41x20
41x20
41x20
 
Mobility

Bike 8mins warm up

Bench
Bar x 20
WG bar x20
40x10
Paused onwards
60x5
80x2
90x1
100x1
105x1
Tng
82.5x8
80x7
60x10(p)
60x10(p)
60x10
Odd lighter sets as my shoulder was a little tender during the 82.5/80 kg sets so did a bit of lighter volume rather then put to much strain on it.

Single leg curl (reps per leg)
18x20
18x20
18x20

Seated row
66x10
66x10
66x10
66x10

Leg press
66x20
66x20
66x20

Face pulls SS laying leg raises SS core pull downs
18x20 + 20 + 14x15
18x20 + 20 + 14x15
18x20 + 20 + 14x15

Single leg glute bridges 2:1 L:R
20/10
10x20/10x10
10x20/10x10

Bit more mobility and some foam rolling.
 
Mobility

Bike 10 mins warmup

OHP
bar x 5
30x5
40x5
50x5
50x5
50x5

DB Shoulder press
20x10
20x10
20x10

Dips
BW x 5
10x5
30x3
50x4
30x5
10x10

Tricep extensions SS OH extension
18x10 + 15x10
14x15 + 15x10
14x12 + 15x10

Landmines
15x20
15x20
15x20

Single leg glute bridges
10x20/10
10x20/10
10x20/10

Some wall drives as well to try and balance out these glutes. Oddly though my right glute is more dom'sy then my left even though my left is doing twice as much work...
 
Mobility

Bike 10 mins warm up
Squat
Bar x 10
60x10
60x10
Left it there as knee felt good but not solid so didn't want to push it

RDL's
60x10
60x10
60x10

BOR's
60x10
60x10
60x10

Inclined DB bench SS DB bicep curls
12x10 + 12x10
24x10 + 12x10
26x10 + 12x10
26x10 + 12x10

Preacher curls
17.5x10
27.5x8
22.5x10
22.5x15

Leg press
66x20
66x20
66x20

Reverse Cable Flys
9x15
9x15
9x15

Leg curls
25x20
25x20
25x20

Single leg glute bridges L:R
10x20:10
10x20:10
10x20:10

Static stretching
 
Bike warm up
Mobility work

Squats
bar x15
Bar x15
60x5
80x5
80x5
100x5

OHP
Bar x10
30x10
40x5
50x3
55x5
55x5
55x5
PP 60x5

Leg extensions
18x15
25x15
32x15
39x15
39x15

Leg press
66x20
79x20
79x20

Leg curls
32x20
32x20
32x20
32x20

DB shoulder press
20x10
24x10
24x10
24x10

Side raises
10x10
8x10

Single leg glute bridgesm(left only)
20
20
20
 
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Busy week last week for doing stuff on training nights so no training until today. Also slacked off the mobility for a bit as I was just constantly feeling tight, and my knee has shown little signs of improving so wasn't sure if the constant stretching/mobility wasn't helping. Back on it today though.

Weight update, down to 77.2kg. Close to a 6kg drop. Nearly down to where I want to be. Hopefully by the time I hit goal weight I csn ramp my training back up again. In the mean time....

Thought I would join the crowd for a change, as today is chest day I did some chest and tri's.

Little bit of mobility to loosen up

Bench
Bar x20
Bar x20
40x20
60x10
80x7 heavier then I was expecting....
80x7 that's where it's at today then
80x6+1
60x8
60x8

CGBP
Bar x20
40x10
60x5 + 40x5
40x10
40x10
40x10 - not sure I actually did this last set

Inclined DB Bench -302 tempo
10x15
16x10
16x10
16x10
16x10

DB flys 302 SS tricep kick backs(of peace)
6x15 + 6x15
6x15 + 6x15
10x15 + 6x15
10x15 + 6x15

Dips
Bw x 10
10x9
10x9
10x10

Decline db bench
14x10
20x10
20x8
20x8

Leg raises
15
15
15
15

Core pull downs
14x10
14x10

Mobility work (minus stuff that really stretches my knee), single leg glute bridges (left side only). Felt extremely loose considering no mob work for close to a week, maybe the break helped things loosen up,a little.

Felt really unmotivated recently since so far this year has been about working on mobility and as that is improving, but just as I wanted to kick start my new strength program I screwed up my knee. Still letting me know its not right, 6 weeks on from just turning around to quickly and my foot staying planted the opposite way.....never the less today's session actually felt really good :)
 
After Mondays chest fest I am riddled with dom's. onwards to today and following up bro split one I moved on to bro split 2: back and bi's

Wide grip pull ups:
4
6
8
8

Lat pull downs
18x10
32x10
52x10
52x10
52x10

Single arm rows
23x10
41x10
41x10
41x10

Seated row
45x10
45x10
45x10

Deadlift
Bar x10
50x8
70x10
100x8
100x8
100x8

BOR's
50x10
50x10
50x10

Reverse DB flys
6x10
10x10
10x10
10x10

DB bicep curls
10x10
12x10
12x10
12x10

Ben curl SS landmines
15x10 + 10x10
15x10 + 10x10
15x10 + 10x10

Diverging row machine
23x10
23x10
23x10

SLGB left only
20
20
20

Mobility Work

Deadlifts felt good. Noticed that on the negative when I get the bar to my knees I was not bending at the knee to finish lowering and was instead bending at the back, very bad habit and will be fixing this.
 
21/03/14 - first workout in over a week! A serious of things that needed doing and a bit of slacking thrown in for good measure.

Deadlifts
Bar x 10
Bar x 10
70x10
100x5
100x5
100x5
120x2
120x2
120x4
130x2
130x3
100x3
100x4
100x3

Playing about with my belt, some reps were terrible and others were great, hey ho.

RDL's
100x5
100x5
Paused onwards
70x5
70x5
70x5

Seated Row
49.6x10
52x10
52x10
52x10

Done
 
So after my first back session in over 2 weeks, and my first workout in over a week i had a weekend of heavy labour topping off trees. 8-12ft taken off the top of each tree about 20 trees in total. Saturday was spent lugging around the cut offs in to piles, while Sunday was spent loading/unloading the van for tip runs, all with fridays DOM's kicking in :D.

9004C818-CD26-4FB6-BF79-5219E8500988_zpsrr9plzso.jpg.html


Weight update, down to 76.2kg from 83.5kg. 7.3kg lost in roughly 10 weeks. Not sure how far to take this as I want to get below 74kg, but also thinking about aiming hard for 70-72kg to give myself a bit of extra room to get back up again. Also all this without being strict on my diet at all yet.

Chest and Tris

Bench
Bar x 20
WG Bar x 20
40x10
60x8
80x6
80x6
80x5

DB Bench
14x10
20x10
20x10
20x10

DB Flys SS Tricep Kick Backs
8x15 + 8x15
8x15 + 8x15
8x15 + 8x15

Dips
BW x 10
BW x 10
BW x 10

Only a quick session as blitzed from the weekend.
 
lol slack updating is slack.

Friday 28th Session

Deadlifts
Bar x10
Bar x10
Bar x10
70x4
70x5
70x5
90x5
90x5
110x3
130x3
130x2 straps, lol felt wrong
130x3
110x3
110x3
110x5
70x5
70x5

BOR's
70x8
70x8
70x8
60x8

Squats - first time squatting in a while
Bar x8
40x5
60x4
80x4
100x3
100x3
120x2

All felt comfortable. Need to stop slacking on my mobility as tightened up again.

Post squats my knee felt ok, i am not sure if the orthotics i am wearing are causing a further issue with my knee or it was my high bar squats at the start of the year and it still hasnt got better. Going to keep going as i am for now but will be ordering some knee sleeves soon.
 
yeah low bar again.

Benny, havent even really tried to lose the weight, just cut back on excess. May switch back again and see if i can get pushing some decent numbers again. Really want to Smolov and RMSR
 
BennyC said:
Good to see you lifting again.

When did you finish your pilgrimage to ultimate mobility?
Click to expand...

I havent, its gone backwards due to knee issues, although hopefully things will be easier to get back on track. However not being able to squat, and my knee just not getting back to full health even though i have massively cut back on any thing that involves moving the knee joint is putting me in to a motivational hump while cutting makes me feel even weaker so that just compounds things.

More full me for once scoffing at those that suffer from motivational hickups lol. Karma
 
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