The Syla5 Files

[Syla5]

so much stretching has been done this week, and i am in a constant state of stiffness/doms. Todays session was about starting again with deadlifts.

Deadlifts
Bar x 10
70x5
Sumo 70x5
100x5
Sumo 100x5
100x5
Sumo 100x5
100x5
100x5
100x5
100x5
These felt good in all the right places, actually feeling things in my posterior chain again, which has been lacking.

Paused Squats
Bar x5
50x5
50x5

Pull throughs (green band)
10
10
10

Walking DB lunges (reps per leg)
20x10
20x10

Knee Raises
10
10

It looks like quite a disappointing session, but taking the posatives out of it, deadlifts felt better. More stretching to be done to achive something close to "ok" hip mobility.

 

[Deception]

Nice lifting I especially enjoyed watching the guy behind you who was belted, gloved and doing speed reps that weren't touching the floor . Notcied any improvements since doing the Pull throughs?

 

[Syla5]

Not really deception as poor form has been a bigger negative then anything posative i have been doing.

 

[Syla5]

Quick session yesterday afternoon so hit my shoulders then threw in some beach weights

Seated db press
20x10
20x10

Seated shoulder press (smith)
50x8
70x6
70x6
70x4
Ds 50x8

BB curls
20x15
20x15
20x15

DB side raises
8x10
10x10
10x10

Dips ss with tricep kickbacks
BWx15 / 6x10
10x15 / 6x10
10x15 / 6x10

Knee raises ss with laying leg raises
10 / 10
10 / 10
10 / 10

 

[Delvis]

Not sure why but that lower back looks majorly bent over for some reason, do you feel it at all?

 

[Skillmister]

Strong kickbacks.

 

[Syla5]

Not sure why but that lower back looks majorly bent over for some reason, do you feel it at all?

On the deadlifts? At what point?

Strong kickbacks.

Kickbacks of peace

 

[Delvis]

During setup of each rep.

First reps fine, then when you setup for the second at about 8 seconds, it's at a pretty dirty angle. I know its partly to your erectors, just wouldnt have thought it would be that prominent.

Maybe really try and reset between each rep? I know I've done similar as well

 

[Syla5]

A which point during the setup of each rep? by the time I am down the bottom taking the tension on the bar and just about to lift, my back is flat, if you mean after the negative when I straighten my legs again yes my back is horribly rounded but that's due to flexibility limits and I am not putting my back under any load when it's bent like that.

 

[mrthingyx]

Rep at 27s...

I suspect part of the problem is that this weight is simply too easy for your body to take as seriously as whatever you normally do...

 

[Delvis]

My point is, you may not be pulling while in that position but it may be making the rep worse than it can be, it's probably nothing but thought it might be worth pointing out

If I have a less than optimal setup, regardless of whether I pull in that position, it effects the lift more - For me anyway.

 

[Syla5]

squats
Bar x10
40x10
60x5
80x5
100x5
110x8
120x5

Good Mornings
60x5
60x8

RDL's
60x10
60x10
60x10

Sumo Deadlifts
60x10
80x10
80x10

Box Squats
60x5
60x8
60x9

Pull Throughs - Green Band
10
10

Knee Raises
15
15

 

[Syla5]

Bench
Bar x20
WG bar x20
40x10
60x10
80x5
90x5 pb
95x5 PB - really pleased with these
95x4+1
DS 60x12

High Bar Paused Squat
60x6
80x5
80x5
80x5

Damn running out of time, time to superset!

Skull Crushers SS with Inclined DB bench
30x10 + 30x10
30x10 + 30x7
30x10 + 30x7

Standing Cable Rows SS with Tricep Pushdowns
54x10 + 18x10
54x10 + 18x10

 

[MoNkeE]

Pretty mireful benching that, bru! You been stealing the Dropset/post working set volume idea from us hypertrophy brus?

 

[Syla5]

cheers bro. Yeah kind of with the dropsets. I generally tend to throw them in when i feel that my working sets havent been enough work, even though i couldnt do another working set.

Oh and the random high bar squats are a new plan to make sure i am squatting more regularly to help improve hip mobility

 

[MoNkeE]

Is squatting regularly not going to create muscle tightness?

 

[Syla5]

hopefully not at lighter loads. Physio's advice was to improve ROM i need to spend more time moving through full ROM, and spend more time in the positions that i want to be able to achieve. 80kg is heavy enough to work, and light enough not to be a strain, effectively its just added resistance stretching.

 

[Syla5]

hmm first session in a week due to stag do and a bit of a lack of motivation after a heavy weekend and very busy period at work. Need to refocus and get back on track, both training wise and diet wise. Weight just under 13st, 82kg! thats 10kg since the start of the year...fat PB...

Bench
Bar x 20
WG Bar x 20
40x10
60x10
80x5
95x5
95x5
95x4+1 reps for sets PB!
DS 60x9+1

Squat
60x10
80x5
100x6
100x6

Skullcrushers SS incline DB Bench
30x10+30x10
30x10+30x6
30x10+30x7

Standing single arm cable row
54x10
54x10
54x10

thought this session was going to be rubbish, turned out pretty ok. Started flagging quite early on but i put this down to utterly rubbish diet for the last few days, and no backload of any kind last night, which i think my body has come to rely on for energy.

 

[Delvis]

Stag weekend, Bench PB.

IN!

 

[Syla5]

hmmmmmm feel a cold coming on, damn you autumn.

deadlifts - all beltless
Bar x 20
RDL Bar x 5
Sumo Bar x 10
70x8 + Sumo 70x8
90x5 + Sumo 90x5
110x3 + Sumo 110x3
130x3 + Sumo 130x3
140x3 + Sumo 140x3
160x1
160x1

BOR's
60x8
60x8
60x8

Pull Throughs - Green Band
10
10
10

Chip Ups SS with Face Pulls
BWx8 + 45x10
BWx8 + 45x10
BWx4+pulldown 73x4 + 45x10

Knee Raises SS laying leg raises
10+10
10+10

Deadlifts and me at the minute just dont get on. Every time i lift now, belt or not i can feel the "suspected hernia" area twinge a little, heres me hoping the physio is wrong, lets just hope its all in my head. More hip flexibility required. Sumo's felt more comfortable, but harder to shift. Going to keep working on both forms.