The Syla5 Files
- Thread starter Syla5
- Start date
Soldato
How were they, what weight you work up to? 
ha honestly it was nothing worth writing home about. Up to 90kg on the deads and looked nice, from the vids there is signs of mobility improvements which is good, but quite minor. As for the rack pulls only up to 130kg. Again looked reasonable for a first time.
proper lifting is due to commence in February, seems like a lifetime away.
proper lifting is due to commence in February, seems like a lifetime away.
More mobility, more stretching, more work on my flat foot. Consistency is key here so not skipped a day yet. At least 1 hours work a day since 27/12/13. Small improvements so far. 10 min squat everyday as well.
Bench
Bar x20
Bar x20
Wide grip bar x10
Close grip bar x10
40x10
60x5
70x6
70x6
70x6
70x6
70x6
70x6
Practice for smolov
Squats
Bar x 10
Bar x 10
Funny upper chest tweak flared again from last time squatting. Really odd as no issues benching.
60x10...nope can't even hold the bar with out aggravating chest. Don't want to cause any extra damage so sacked it off.
Rdl's
70x6
80x5
80x6
Pull ups
BWx6+assisted -9kgx4
-14kg x6 + -23x4
-32kg x10
The plan with these is to build up to comfortably do sets of 8 with added weight.
Leg raises
20
20
Loads of mobility interspersed between exercises and at the end.
Super couch stretch 4 mins per leg
Ankle mobility and stretching 5 mins per leg
Adductor stretch 4 mins
Hamstring band distraction stretch 3 mins per leg
10 min squat
+ other stuff
Bench
Bar x20
Bar x20
Wide grip bar x10
Close grip bar x10
40x10
60x5
70x6
70x6
70x6
70x6
70x6
70x6
Practice for smolov
Squats
Bar x 10
Bar x 10
Funny upper chest tweak flared again from last time squatting. Really odd as no issues benching.
60x10...nope can't even hold the bar with out aggravating chest. Don't want to cause any extra damage so sacked it off.
Rdl's
70x6
80x5
80x6
Pull ups
BWx6+assisted -9kgx4
-14kg x6 + -23x4
-32kg x10
The plan with these is to build up to comfortably do sets of 8 with added weight.
Leg raises
20
20
Loads of mobility interspersed between exercises and at the end.
Super couch stretch 4 mins per leg
Ankle mobility and stretching 5 mins per leg
Adductor stretch 4 mins
Hamstring band distraction stretch 3 mins per leg
10 min squat
+ other stuff
Winding the training back up again in prep for full gains mode come feb.
Bench - more smolov practice
Bar x20
Bar x20
WG Bar x20
40x10
60x5
75x5
75x5
75x5
75x5
75x5
smolov jr would have been 7 sets and I had the last 2 sets in me but didnt want to push it due to my bizzare upper chest issue from pre squat stretching a week ago!
BOR's
60x10
60x10
60x10
Good Mornings
50x10
50x10
50x10
Chin ups (assisted - biceps so weak)
-32x10
-27x10
-23x10
Face pulls SS Laying leg raises
41x10+20
41x10+20
41x10+20
15 mins mobility, more will be done this evening.
Bench - more smolov practice
Bar x20
Bar x20
WG Bar x20
40x10
60x5
75x5
75x5
75x5
75x5
75x5
smolov jr would have been 7 sets and I had the last 2 sets in me but didnt want to push it due to my bizzare upper chest issue from pre squat stretching a week ago!
BOR's
60x10
60x10
60x10
Good Mornings
50x10
50x10
50x10
Chin ups (assisted - biceps so weak)
-32x10
-27x10
-23x10
Face pulls SS Laying leg raises
41x10+20
41x10+20
41x10+20
15 mins mobility, more will be done this evening.
More mobility, more stretching. All in aid of gains.
Bench
Bar x 20
Bar x 20
WG Bar x20
40x10
60x5
80x4
80x4
80x4
80x4
80x4
80x4
80x4
80x4
More smolov jr bench practice
everything felt comfortable with 60sec rests so pushed on and did all the working sets.
Squats
Bar x 10
60x5
60x5
No niggles from my upper chest today so did some more
80x5
100x3
120x3
120x3
Not doing to much as i dont want the extra leg work to tighten up my legs while i am still working on freeing them up.
Deadlifts - Light form work
70x5
70x5
70x5 paused.
Previously there was a noticable difference in paused compared to non paused deads, I could see that the inital pull from the floor i would pull my self flat. Today flat from off the floor which is an improvement.
Seated Rows SS Laying Leg Raises
59x10+20
59x10+20
59x10+20
Pull ups (assited) SS Planks
-32x10 + 30sec
-32x10 + 40sec
-32x8
Bench
Bar x 20
Bar x 20
WG Bar x20
40x10
60x5
80x4
80x4
80x4
80x4
80x4
80x4
80x4
80x4
More smolov jr bench practice
everything felt comfortable with 60sec rests so pushed on and did all the working sets. Squats
Bar x 10
60x5
60x5
No niggles from my upper chest today so did some more
80x5
100x3
120x3
120x3
Not doing to much as i dont want the extra leg work to tighten up my legs while i am still working on freeing them up.
Deadlifts - Light form work
70x5
70x5
70x5 paused.
Previously there was a noticable difference in paused compared to non paused deads, I could see that the inital pull from the floor i would pull my self flat. Today flat from off the floor which is an improvement.
Seated Rows SS Laying Leg Raises
59x10+20
59x10+20
59x10+20
Pull ups (assited) SS Planks
-32x10 + 30sec
-32x10 + 40sec
-32x8
slight upper pec niggle from pre squat stretching last week ....random but annoying, so keeping an eye on that while adapting to benching 3 days a week rather then jumping straight to smolov jr after no benching for 2-3 weeks. This week was a tester week and I will just keep things at around 3x5/5x5, smilar weight until i am ready to start both smolov and RMSR in feb, that way it gives enough time for my niggle to be no problem at all and i am not going to jump straight in to mega volume from once a week benching.
Also seeing how much other stuff i can do in my workout, and its looking like with Smolov Jr Bench and RMSR i will have time for maybe 1-2 other exercises and that will be that so have to plan in the best quality around the main lifts as time will allow.
Might seem like wasted time/effort but this first 5-6 weeks is really about hammering my mobility so that it isnt a limiting factor later on in the year.
Yeap that's the plan is for the next 2-3 weeks back to 3x5. Maybe 5x3.
So little time in the mornings due to trying to guarantee a free parking space for work! A possible solution is a new gym opening just over the road from work, fingers crossed they have enough free weights.
Bench
Bar x 20
Bar x 20
WG Bar x 20
40 x 10
Paused onwards
60x5
70x5
70x5
70x5
Squats - did some warm up between bench sets.
Bar x10
Bar x10
60x5
80x5
100x5
120x4
belt on
127.5x4
127.5x4
need to loose some weight I am between holes on my belt.
Paused RDL's
60x8
60x8
60x8
Pull Ups (assisted) SS Laying Leg raises
-27x10+20
-27x10 -
Ran out of time due to car parking mentioned above, still didnt get a free space. Hopefully once the new gym is open i will be able to sleep a bit more, leave a bit later, train for longer and still park for free as getting up early, rushing training, and paying to park sucks.
Bench
Bar x 20
Bar x 20
WG Bar x 20
40 x 10
Paused onwards
60x5
70x5
70x5
70x5
Squats - did some warm up between bench sets.
Bar x10
Bar x10
60x5
80x5
100x5
120x4
belt on
127.5x4
127.5x4
need to loose some weight I am between holes on my belt.
Paused RDL's
60x8
60x8
60x8
Pull Ups (assisted) SS Laying Leg raises
-27x10+20
-27x10 -
Ran out of time due to car parking mentioned above, still didnt get a free space. Hopefully once the new gym is open i will be able to sleep a bit more, leave a bit later, train for longer and still park for free
as getting up early, rushing training, and paying to park sucks.
Caporegime
Can confirm, sucks balls.
It's annoying there is no decent gym in Buckingham otherwise I'd train there (where I work) - Sadly the only good gym is the Uni gym and they don't allow public access.
It's annoying there is no decent gym in Buckingham otherwise I'd train there (where I work) - Sadly the only good gym is the Uni gym and they don't allow public access.
Continuing on with the mobility each day. 1 hour + in the evenings and things are slowly improving. Physio appointment tomorrow night to get a general MOT and thoughts on some sticking points (mobility wise) and movement patterns.
Bench
Bar + WG Bar x Lots
40x10
Paused onwards
60x5
70x3
80x5
90x3
100x2
TnG
80x5
80x5
Good mornings
50x5
55x5
55x5
60x5
BOR's
60x10
60x10
60x10
Chin Ups (assited) SS Leg Raises
-23x10 + 20
-18x10 + 20
-18x10 + 20
Face Pulls
45x10
45x10
45x10
Bench
Bar + WG Bar x Lots
40x10
Paused onwards
60x5
70x3
80x5
90x3
100x2
TnG
80x5
80x5
Good mornings
50x5
55x5
55x5
60x5
BOR's
60x10
60x10
60x10
Chin Ups (assited) SS Leg Raises
-23x10 + 20
-18x10 + 20
-18x10 + 20
Face Pulls
45x10
45x10
45x10
Soldato
100 for paused, nice one!
Physio trip went well. Some specific exercises to be working on freeing up my hips and psoas, ankles as well.
Some orthotics to help with my flat feet, while continuing to do the exercises I have been should help speed up the process.
Some basic movement review of my squat and deadlift, I am squatting up my deadlift, which goes some way to explaining why the two are quite close, and I lean quite far forward on my squat (or strictly speaking i am not able to be more upright) which is likely not helping with my stiffness and tight points.
2 weeks of further hammering then another visit next time at the on site gym to really get in to improving the movement patterns.
Daily Mobility/ warm up routine
Knee to wall stretch straight, inside, outside x8 all directions, per leg
Lateral squat both sides x8
Spiderman hip opener - push-up position bring one leg up so foot flat on floor and push knee out with elbow
Wall squat - facing wall toes almost touching wall, arms over head and squat 3x8
Foam roll t-spine and arch back stretch arms above head
Side laying rotation - knees up, raise arms to 90 degrees from floor and sweep back arm over head and down to bum
Shoulder dislocations + around world with each arm x8
Psoas stretch - leg up on bench and back leg straight, bring hips under torso and stretch in to hips and psoas
Plenty to be working on alongside general stretching and soft tissue work.
Also just ordered myself one of these to help get at that tight soft tissue
http://www.amazon.co.uk/The-Stick-G...UTF8&qid=1389906262&sr=8-1&keywords=the+stick
Some orthotics to help with my flat feet, while continuing to do the exercises I have been should help speed up the process.
Some basic movement review of my squat and deadlift, I am squatting up my deadlift, which goes some way to explaining why the two are quite close, and I lean quite far forward on my squat (or strictly speaking i am not able to be more upright) which is likely not helping with my stiffness and tight points.
2 weeks of further hammering then another visit next time at the on site gym to really get in to improving the movement patterns.
Daily Mobility/ warm up routine
Knee to wall stretch straight, inside, outside x8 all directions, per leg
Lateral squat both sides x8
Spiderman hip opener - push-up position bring one leg up so foot flat on floor and push knee out with elbow
Wall squat - facing wall toes almost touching wall, arms over head and squat 3x8
Foam roll t-spine and arch back stretch arms above head
Side laying rotation - knees up, raise arms to 90 degrees from floor and sweep back arm over head and down to bum
Shoulder dislocations + around world with each arm x8
Psoas stretch - leg up on bench and back leg straight, bring hips under torso and stretch in to hips and psoas
Plenty to be working on alongside general stretching and soft tissue work.
Also just ordered myself one of these to help get at that tight soft tissue
http://www.amazon.co.uk/The-Stick-G...UTF8&qid=1389906262&sr=8-1&keywords=the+stick
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