The Syla5 Files

Dude I am struggling to get in the gym after work let alone before it!

Session today

Mobility, did some stuff, loosened up pretty quickly which is good, hopefully a week back on it and I will be back to where I was.

Bench
Bar x 20
WG Bar x 20
40x10
60x5
80x5
80x6
80x6
80x5+1
DS 60x5

Inclined DB bench
16x10
22x10
26x10
26x9

Dips
BW x8
10x8
10x8
10x8

Decline barbell bench
Br x 20
50x10
70x5
90x2+1
70x5+2

Session was a bit meh, felt drained today.

Operation orthotics is a bust. I think they are a potential hinderance to my knee getting back to normal and so I am going to ditch them and just go back to good old mobility/flat foot work. It's hard to tell if any difference has been made, because every time I think about if I am standing/walking flat footed I automatically correct anything if its wrong, derp.

Also weight back up to 77.4kg zomg.
 
02/04/14

Mobility work

OHP
Bar x 10
30x5
40x5
50x5
55x5
55x5
55x5
40x6
40x6

Seated Lever Shoulder Press (plate loaded) (weight per side)
Empty x 10
20x10
30x6
30x6
30x8

Seated BB Shoulder Press
Bar x10
30x5
40x5
50x3

Side DB Raise SS Front BB Raise
8x10 + 10x10
8x10 + 10x10
8x10 + 10x10

Seated DB Press
8x10
14x10
18x10
18x8

Landmines SS Leg Raises
10x10 + 15
10x10 + 15
 
Mobility

Deadlifts
Bar x 10
Bar x 10
50x5
70x5
110x5
110x5
130x2
150x1
150x1
110x5
110x5

SLDL's from plates
2 plates
70x5
70x5
70x5
1 plate
70x5
70x5
70x5

BOR's
50x10
70x5
90x5
90x5
70x6

Pull ups
6
6
6

DB rows
30x10

Stopped there as heading out and had to go.

Deadlifts, pleased with how they went, 150 is heaviest I've been this year, sluggish but comfortable. Some more work to be done but hoping to have my knee back to 100% shortly then regular squatting and some proper format deadlift work can be done :)
Some vids for the deadlift img, belt worn slightly higher and felt comfortable, and seemed to be able to get in to a better position.
 
mrthingyx said:
Wgilst I remain utterly unconvinced by your need for the belt, it is good to see you pushing bigger stuff around. :)
Click to expand...

Ultimately belts help, no matter how you look at it. I don't need to be wearing it for all my work, however due to my on going lower abdominal twinge/suspected hernia I need to learn to use the belt so that it doesn't aggravate this. Throwing it on for the rep maxes is not the one, so it will go on during my last warmup sets and stay on for my working sets.
I need to make sure that my form with the belt no doesn't break either and this can be learnt and reviewed at lighter weights still.
 
Mobility update
Although not an outright indicator of mobility here are the wall squats I have been doing. First vid is end of January, second vid is from today.
In the second video my stance is slight narrower and my arms are above my head which makes the wall squat slightly more difficult. I am quite pleased with this and will keep working on things. I have gone from unsupple rock, to supple rock at least.

Mobility work up as per usual

Bench
Bar x 20
WG bar x 20
40x10
60x5
80x3
80x3
80x3
80x3
80x3
80x3
80x3
80x3

CGBP
60x5
60x5
60x5
60x5
60x5

Incline DB bench
26x8
30x7
30x7
30x6
30x5
30x6

DB pullover
10x10
20x10
20x10
20x10
20x10

Dips SS leg raises
BW x 10 + 15
10x10 + 15
10x9 + 15

Core pull downs
14x15
18x15
18x5 + 14x10
9x20
 
Unloaded its not an issue, also I don't know exactly if its possible to go through that motion without that happening, I do need to work on it a bit more, loosen up the hips etc but its heading the right way.
 
Wall squats pointless in general or just mine?

As far as learning to move around tightness I am not sure how that's possible without alterations to the stance/movement, which I haven't done, if anything I have made the movement more difficult.

Who mentioned knees?? One thing I am aiming for is improved ankle mobility and hip mobility which will allow my knees to travel further forward to improve the movement pattern.

So to get to the bottom of what you've said are you saying I've made no progress with regards to mobility/flexibility and just learnt to move around issues, or is it a case of slight improvement is allowing me to work around tightness I still have, but I should keep smashing everything?

My big issue is still my hamstrings, tight as a ducks butt and no amount of smashing is improving them very much.
 
Because i have tight hamstrings. Being told by 4 different physios, i would hope that at least 1 of them knows what they are doing, also its quite clear from some of the hamstring specific stretching i do that they are tight/short.
 
It is not just my hamstrings but that is besides the point that my hamstrings are a big issue. I am wanting to achieve the ability to move better, from all movements and not just "move around tightness" as i feel this is apparent not just in my wall squats but other movements as well, deadlifts, squats etc.

Given that my DL, Squat, RDL, SLDL, hamstring PNF stretching all hit sticking points at a point where the hamstring is the limiting factor gives me a pretty solid idea that its my hamstrings are numero uno on my list of issues, plus the physio advise, and the fact that i may have limited mobility knowledge but it all points towards hamstrings being a big issue tells me that it is my hamstrings.

I am not just sticking my finger in the air, seeing which way the wind is blowing and saying "yeap hamstrings"...........
 
PNF Stretching (leg up against door way while laying flat etc), Straight leg Kicks, SLDL's light weight to stretch through ROM. Other work that should be helping to is being done on hips, glutes, adductors etc.
 
Not sure of the point of the video seeing as I know that my bottom squat has a lot of forward lean and lower back rounding highlighting issues, and my deadlift, well last sessions vids are a couple of posts above.
 
Just to point out, you never specified the purpose of such a video, what would you hope to see in it that hasnt already been seen?
 
Injuries suck.

Problomatic knee and hamstring have really hampered any kind of training/progress.

It got to the point where i couldnt walk down stairs without being in crippling pain.

A hamstring injury and significant weakness on my left hand side are compounding the issues.

Having not squatted anything of significance since the begining of february, and also not being able to deadlift, or do any real leg work without seriously aggrevating these issues my training is really suffering.

I am utilising this time to do rehabilitation work to help improve mind muscle links and reduce/remove imbalances. I am supposed to be cutting but i have balance back out to around 78kg due to recent holiday.

Squatted up to 100kg for the first time last night and I am now regretting it :( 2 steps forward 1.5 back. 2014 was supposed to be about become more mobile and then really hammer some strength. Its turning in to a year of injury and problems that just dont seem to be shifting.

Progress is being seen, but not in the big lifts and its playing on my mind. One a plus side i am at least no longer constrained to AM training so i dont have to rush my sessions.
 
well the imbalances could go some way to explaining the lack of deadlift progress i made last year. Looking on the posative side of things i am uncovering more problems but working on fixing them so hopefully the problems will start to reduce and not re-appear as this year goes on.
 
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