The Syla5 Files

Lol deception I have not put any weight back on since introducing carbs back, it was a tongue in cheek comment.

Yeap adding in paused now to help if I ever want to compete, suspected hernia allowing.
 
Syla5 said:
Lol deception I have not put any weight back on since introducing carbs back, it was a tongue in cheek comment.

Yeap adding in paused now to help if I ever want to compete, suspected hernia allowing.
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Yea, I know. I meant I gain loads when I add in carbs :p

Hopefully all this paused will pay off! Will be checking in ;)
 
well i have made some decent progress with my bench recently. Repping 100 i was pleased with, however Paused is for the purpose of one day competing so may as well add it in now for that :)
 
Syla5 said:
Lol deception I have not put any weight back on since introducing carbs back, it was a tongue in cheek comment.

Yeap adding in paused now to help if I ever want to compete, suspected hernia allowing.
Click to expand...

Had a play with paused after my working sets in the weeks just passed. Feels joocey.
 
LiE said:
Suspected hernia??
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Catch up man! went to see the physio again about my lower abdominal twinge/sharp pain i get when i wear my belt and deadlift. His thoughts on it were that it is a suspected ingrunal (spelling??) hernia, a very minor one if it is. However he believes that it is quite likely that my positioning during deadlifting could be putting to much stress in to the area and cause the flare ups. Basically, even if i do have a hernia, it could be a very minor one, that i could happily still lift with, as long as i dont get the pain.

If I can fix my form (or switch to sumo from my main DL), and stop getting the pain while wearing my belt, then competing at some point will be back on the cards.
 
Deadlifts
Bar x 10
Sumo Bar x10
70x5
Sumo 70x5
90x5
Sumo 90x5
110x3
Sumo 110x3
130x2
Sumo 130x2
Sumo 150x1
150x1
140x3
Sumo 140x1
Sumo 140x3 (b) <-- first belted deadlifting in a while.
110x8 (b) <-- drop set belt test see how things feel. Found that my belt pinches which was causing me to adjust my positioning which was impacting my form. Stopped the belt pinching and form looked better, but still got work to do.
Both the 150 lifts felt disappointingly heavy :(

Seated DB Shoulder Press
24x10
24x10
24x9

DB Row
32x10
32x10
32x10

Lat Pull Downs
59x10
59x10
59x10

Side Raises SS Laying Leg raises
10x10 +20
10x10 +20
10x10 +20
 
Do you really need to sumo? It's mostly used by lanky people with long legs:short torso's to get hips closer to the bar, seems unusual for you to use it given your stumps.
 
theres nothing wrong with sumo as it works differently to conventional so i will be getting benefit from doing it anyway.
Sumo isnt just for tall people, its a different lift to conventional so its a case of see what works best for me.

I think my main issues are my hip mobility causing rounding when i try and bring my hips down lower on conventional. I want my hips to be lower so that I am lifting with more of my PC then my back, while having a nice flat back.
 
Syla5 said:
theres nothing wrong with sumo as it works differently to conventional so i will be getting benefit from doing it anyway.
Sumo isnt just for tall people, its a different lift to conventional so its a case of see what works best for me.

I think my main issues are my hip mobility causing rounding when i try and bring my hips down lower on conventional. I want my hips to be lower so that I am lifting with more of my PC then my back, while having a nice flat back.
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Two things.

1) You are hitting the same problem with sumo as conventional. You are still taking up some slack in your spine when you put force through your hips. This will always be a core control issue.

2) Having hips lower dictates the use of quads rather than PC. More back than PC is due to back rounding.
 
icecold said:
Two things.

1) You are hitting the same problem with sumo as conventional. You are still taking up some slack in your spine when you put force through your hips. This will always be a core control issue.

2) Having hips lower dictates the use of quads rather than PC. More back than PC is due to back rounding.
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O/T - Bro.. dem feelz when you no respond to FB :( :p
 
icecold said:
Two things.

1) You are hitting the same problem with sumo as conventional. You are still taking up some slack in your spine when you put force through your hips. This will always be a core control issue.

2) Having hips lower dictates the use of quads rather than PC. More back than PC is due to back rounding.
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I may have to take the long road on this one then and go back to real basics, and stop trying to keep lifting heavyish on DL's for now.

With conventional I was lifting very much with my back, which was causing rounding at heavier weight where I was starting with my hips quite high, and my shoulders quite forward of the bar to make sure my back was flat, but my core just couldnt keep up and bingo rounding.
I want to bring my hips lower, to shift the weight off my back, move my shoulders back over the bar, and use more of my legs/PC, but when I do move lower I get rounding, regardless of how braced my core is, due to what I have been advised as quite shocking hip mobility.
 
Deception said:
O/T - Bro.. dem feelz when you no respond to FB :( :p
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My phone is off being repaired, my facebook hours have been slashed!

Will check it later.
Syla5 said:
I may have to take the long road on this one then and go back to real basics, and stop trying to keep lifting heavyish on DL's for now.

With conventional I was lifting very much with my back, which was causing rounding at heavier weight where I was starting with my hips quite high, and my shoulders quite forward of the bar to make sure my back was flat, but my core just couldnt keep up and bingo rounding.
I want to bring my hips lower, to shift the weight off my back, move my shoulders back over the bar, and use more of my legs/PC, but when I do move lower I get rounding, regardless of how braced my core is, due to what I have been advised as quite shocking hip mobility.
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You seem to lack proprioception of your lumbar positioning.

If you want to try something a little unconventional, look into hyperextensions/reverse hypers or back extensions. Normally I would say that this was a terrible idea, but if you can add a little strength to a slightly extended position it might mean that you are more aware of neutral.

Also doing certain hip based movements with a small amount of lumbar extension might be worth a look.

Just to be clear to anyone else reading this, don't try any of the above. This advice is specific to Syla5's problem.

Something universally worth a go is doing pauses at neutral or tending slightly to extension with something like RDLs.
 
icecold said:
My phone is off being repaired, my facebook hours have been slashed!

Will check it later.

You seem to lack proprioception of your lumbar positioning.

If you want to try something a little unconventional, look into hyperextensions/reverse hypers or back extensions. Normally I would say that this was a terrible idea, but if you can add a little strength to a slightly extended position it might mean that you are more aware of neutral.

Also doing certain hip based movements with a small amount of lumbar extension might be worth a look.

Just to be clear to anyone else reading this, don't try any of the above. This advice is specific to Syla5's problem.

Something universally worth a go is doing pauses at neutral or tending slightly to extension with something like RDLs.
Click to expand...

Disclaimer: Icecold takes no responsibility if you snap your **** up when trying the above exercises.. Delvis do not try this at home! :D
 
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