The Syla5 Files

icecold said:
:(
Yes, those squats looked better (see how it's not a posterior chain restriction issue?), but it's unlikely that your thumb had anything to do with it. If it was a factor, it shouldn't be, and it means that there are restrictions in your shoulders/pecs that shouldn't be there.

The fact that you can keep it that tidy at 60kg heavily hints that this is a strength/control issue, like I said. You will be breaking position when the weight is too heavy to control. Paul had a similar issue.
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The vid was the 95kg set with a pretty fatigued core from saturday/monday/today(not so much but still)

I have never really hit any pec mobility so i will look in to it.

Regards the thumb underpostion, it definitely is more restrictive for me with regards to how my arms/shoulders/upper back position is. So would it be ok to assume that this is an upstream issue feeding down, likely linked to grip change, which has highlighted chest/shoulder/t-spine mobility issues?

duvet77 said:
Syla, did you hit a plateau on bench, is that why you've got decline as your main lift for chest?
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Kind of yes and kind of no. My progress has always been epically slow on chest, so i have been giving decline a go to see if it will help me add some decent mass and improve my numbers. I am going to go back to flat as a main lift to see how/if decline has helped.
 
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Syla5 said:
Regards the thumb underpostion, it definitely is more restrictive for me with regards to how my arms/shoulders/upper back position is. So would it be ok to assume that this is an upstream issue feeding down, likely linked to grip change, which has highlighted chest/shoulder/t-spine mobility issues?
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I'm not sure that I'm following.

Are you asking if the fact that you can't get your shoulders into a good position is feeding down and affecting your lumbar stability?

No. As I said above, this is very unlikely. As I said on Saturday, your's is a problem of coordination and control in the musculature of your hips and core.
 
Weak core doesn't explain why it was fine in the past at heavier weights. That's what's confusing me :(
Top of off with additional core work being done, 90% of my work belt less in the last 2 months as well you would have thought core improvements would have be had.

Need to get my head in the game
 
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It wasn't necessarily fine in the past, we just didn't see it. I can definitely remember pointing it out on your RDLs.

You need to understand that it's a very specific pattern that you need to rehearse and strengthen.
 
Regarding BW squats, I would film some side views, chances are you will be rounding there as well (possibly)

The Tony Gentilcore article Mrthingyx linked to elaborates some more, try a BW squat, see if you tuck, then try a squat with a weighted plate out in front of you, chances are the tuck will go.

To quote the article:
So, if someone performs a squat and I see the tuck under, and it corrects itself when I force them to engage their core, I can generally surmise that it’s probably a core stability issue. Not always, of course…..but it’s a start.
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It's something I do and I'm going to hammer a bit more, I've not been doing core work recently for many reasons and it's showing at the moment.

@ice: Is that a half decent thing to say that i've mentioned? Or is it way off the mark? :p
 
Back and a bit of shoulders

Deadlifts
Bar x10
70x5
100x5
120x3
140x3
140x3
140x3
pretty much no to everything there, felt slow, not tight enough, rubbish.

OHP
bar x 5
btn 25x5
btn 35x5
btn 35x5
45x5
55x5

BOR's
70x8
70x8
75x8

Pull Ups
BWx7
BWx6
BWx7

DB Rows
32x8
32x8
32x8

Tony Gentilcore squat test re-test

Today felt pretty rubbish, infact most of my time in the gym recently doing either squats or deadlifts has felt pretty rubbish. The aim for the this year was for consistent progress and i seem to have hit a wall of failure in the last 6 weeks. Planning a new routine, maybe something a little less split and more full body again as i seemed to get on better with that in the first half of the year. Strength is still the focus of my training.
 
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So i have been plodding along since getting back from holiday not really with a planned routine. I switched over to 3-5 sets of 5 on most of my main lifts with the aim being strength progress. I dont feel that the progress has been good enough, and i am not enjoying the structure of the workouts so i am trying something a little different.

My aims are to now build up to my first powerlifting competition (early 2014), with the plan to be in the 74kg weight catergory.

Current weight: 79kg (12st 6lb)
Current PB's 2013 (April-May):
Bench 105kg (95kg Paused)
Squat 165kg
Deadlift 170kg
 
So i mentioned a new routine, and here is the first session:

Squats
Bar x3
Bar x8
40x5
60x3
90x2
120x1
140x1
150x1
160x1
160x1
160x1
(2nd squat)

RDL's
80x7
80x7
80x7
80x7
80x7

Hip Thrusts
40x9
40x9
40x9

ss with Pull Throughs
Green Band x8
Green Band x11
Green Band x8

Landmines
10x20
10x20
10x20

pleased with the 160's form was much tighter then previously doing the weight. Still some work to be done on keeping the knees out, but overall a good start to the new routine.
 
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