The Syla5 Files

mrthingyx said:
etuw47.jpg


Actually - looking at that, your upper back is slackening off, too.

But hey, I haven't deadlifted in a long time, so this could be rubbish. :( :D
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This

Delvis said:
The only thing I notice is literally just before you pull, your butt drops a touch but curls round ever so slightly (those tender glutes)
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Syla5 said:
at what point is the amount of rounding so small that its insignificant?

I dont question that i round during the lift but as can be seen in that still, is that a smaller issue then its being made out to be, and actually there is something else funtamentally wrong with my lift?
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Delvis said:
I don't see anything crazily wrong other than the pre-setup, looking at my vids I'm hardly flat backed :p
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Syla5 said:
OK setup needs fixing then.
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:rolleyes: no

I've repeated myself several times on this issue, if you chaps want to continue to chase your tails then go for it.

mrthingyx said:
Hehehe... I love this video, as it offer no insight into how anybody who's ever been an Olympic lifter trains with straps. :)
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There is actually a later video where he addresses setting up from the bottom with Dianne Fu. The top down set up is more aimed at people who lack the proprioception to find neutral spine with hip flexion.
 
icecold said:
I've repeated myself several times on this issue, if you chaps want to continue to chase your tails then go for it.
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Ice i am not disregarding your advice, i fully respect it and am seeking solutions based on the fact you point out that something is wrong.

I know that my main problem is lumbar control and getting that lumbar region flat, however i dont know how to go about doing this. This is were i get stuck. I clearly think that its flat otherwise i would not be lifting like that, so it feels flat, but it isnt. Its quite hard to fix something that doesnt feel wrong.

I am going to have a play around with setup because i think there must be something up with it thats either stopping me brining my spine to neutral, or cause it to move out of neutral.
I am doing extra core work to help improve overall trunk control, and I am also looking to do reverse hypers, as well as back extensions, pull throughs to help.

From a year ago though something has gone fundamentally wrong with my deadlift that i dont think is just down to my slightly un-flat lumbar, I will link some of my old vids later on for comparison.
 
Nah delvis I have some from a few months after they including my 170 that looked pretty good I think, I will dig some out later.
 
Back still royally jeffed! Did nothing of note, likely slept like a ****...

Went in last night to see what i could do.

Squats (high bar)
front squat 40x10
60x10
60x5
100x5
100x5
100x5
100x1....previous sets pretty good, this set back said no..

Paused Bench
Bar x10
60x5
85x5
85x5
85x4
DS (tng) 67.5x7

Seated Rows
59x10
66x10
66x10
66x10

Dips SS with overhead extensions
10x10 (dips warmup)
25x10 +15x15
25x9 +15x15
25x7+15x15

Laying Leg raises + other stretches
15
15
15
 
I throw it in every now and then anyway, gotta use them oly shoes for something :D Genrally though i have no fxied plan for my lifting at the minute so its not a regular thing.

Need to be squatting more then once a week and need to fix my deadlift, thats pretty much my main things.
 
Deception said:
Could do low/high/paused variations :D.. Oh the punishment!
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To be fair, it's not a bad suggestion: front squats for quads and awesome, low bar for hamstring/glute bias, high bar for... a mix of the two.

Each has a slightly different neural pattern, so you won't overtrain as easily. However, the trade-off is the huge amount of food and sleep required to recover from three big compound sessions/week (bench doesn't count! ;) :D ).

Squatting 3/4 times a week, I notice 6hrs of sleep a night can be VERY detrimental to overall powaaah!, but just one/two hours more makes an enormous difference.
 
Any kind of plan would include squat variations. I like paused high bar squats :D. Honestly if i had the right equipment i would really like to throw in some oly lifts, but i dont, so i am not going to.

Plan would be something like
Monday Low bar squats, paused RDL's, possible deficit deadlifts.
Wednesday Bench, Squat variation,
Friday Deadlift, squat, bench

throw in some assistance around that and could be on to something.
 
Syla5 said:
Squatting every session has been an idea, just not sure how much benefit it would be.
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Shouldn't be a problem as long as volume accomodates and there's some variation in there. Lots of peppering probably required.

3 x a week for 6 weeks with HST with a gradual increase in load and decrease in volume, works nicely.
 
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