The Syla5 Files

it is this horrible machine here:

http://uk.matrixfitness.com/images/cache/690_470_1272199-png-hero.png

The seat is fixed, so you cannot adjust the angle of the seat at all, and compared to the position of the platform the seat position is just aweful. Also with my stumpy ass legs I have to have the seat really close to keep constant tension on from start to finish of the movement otherwise the weight goes back on the stack and unloads. Also lower weight as i was do the movement with as little emphasis on the quads as possible.

PS did i say i hate that leg press, IT SUCKS!
 
Ooh its the horizontal leg press machine; That explains the weights :D We have this one at our gym:

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Sounds exactly like ours, where you have to keep under constant tension or it makes a nice bump at the bottom when it re-racks the weight. It does hit the adductor pretty good too.
 
Physio visit for my twinge. Possible tiny hernia, very low risk of further damage or serious damage. Very tight hips and poor hip flexibility which is probably leading to only very occasional twinge due to lack of flexibility to get in to /maintain strong positions and so overloading weak areas leading twinge/pain.

Need to seriously work on hip mobility and monitor how it mproves things, while dialling back the weight in deadlifts. All this while I thought I was quite actively seeking to improve hip flexibility. Seems enough wasn't enough, need more stretching :(
 
Not efficiently it seems, I need to do lots of "in the hole" squat type stretching, back straight etc. Internal / external rotation is not so bad. Just need to work on this stuff. It seems I have tightened up instead of loosened up in recent months.
 
Syla5 said:
I think consistency has been my down fall. I need to be doing this stuff every day.
Click to expand...

Whilst this will bring a tear to Steedie's eye, I stretch and mobilise every workout (5 times a week).

But then I know I've needed to because of my Olympic lifting, so it's not realy a fair comparison.

Even on beach workout days, believe it or not...
 
Bench
Bar x 20
WG Bar x 20
CG Bar x 20
40x10
60x5
80x5
85x5
87.5x5
87.5x5

Inclined Bench
50x5
60x5
70x4

EZ Bar Skull Crushers (weight excluding bar)
25x10 to heavy to keep the movement tidy
20x10
20x10

Standing one arm Cable row
54x10
54x10
54x10

Tricep Pushdowns
23x10
23x10
18x10

Incline DB bench 45sec rests
30x8
30x7
30x4

Face Pulls
41x10
41x10
41x10

Lots of hip stretching in between sets, feeling slight improvement already so just going to keep smashing things.

I need to plan a routine again as i need to deload and work back up in weight while i get stronger in better positions.
 
Yes and no. I am still planning out a new routine and what I have been doing for the last 4-6 weeks is seeing how this program i have been using feels, also I have moved from 3-4 days training so can be more flexible now as well.
There's a lot of the program that seems to work for me but certain elements that don't. I am currently not squatting or dead lifting enough, and the lack of time on these lifts is effecting my form, and this is something I need to work on as quite a high priority so I need to bring in more squatting and deadlifting.
Effectively moving to a variation of the routine that I have been doing to put more emphasis on where I need it.
Strength is still the focus of the program, so I haven't changed my goals, and I am not jumping from hypertrophy routine to strength and back, just settling on something that will provide enough variation while working on the key areas I need to work on at any given time.
 
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