I can vouch for this: I did most of a Sports Science BSc (double honours with Materials Science... basically means I didn't do the dissertation) and I can confirm a Bachelor's degree in it means you know how to do the zip up on your university tracksuit, and make sure your trainers are really, really white.
The Syla5 Files
- Thread starter Syla5
- Start date
I can vouch for this: I did most of a Sports Science BSc (double honours with Materials Science... basically means I didn't do the dissertation) and I can confirm a Bachelor's degree in it means you know how to do the zip up on your university tracksuit, and make sure your trainers are really, really white.
All fair questions, and its fine to be curious, I am also, hence giving this chap a try. I cant do a 3 hour round trip just for physio visits to Pat sadly otherwise I would.
As for the deadlift he never said vertical, or straight ankles he just pointed out that my ankle angle and shin angle was very similar at the bottom of my deadlift as it was at the bottom of my squat. This was body weight review stuff and not the focus of the session.
The Orthotics are an aid to improve the position of the foot when focus is lost on maintaining the arch etc. They are to be used along side what i am already doing to correct my flat foot issue, they are not a cure on their own, and that was never stated, either by the physio, or me.
As for the deadlift he never said vertical, or straight ankles he just pointed out that my ankle angle and shin angle was very similar at the bottom of my deadlift as it was at the bottom of my squat. This was body weight review stuff and not the focus of the session.
The Orthotics are an aid to improve the position of the foot when focus is lost on maintaining the arch etc. They are to be used along side what i am already doing to correct my flat foot issue, they are not a cure on their own, and that was never stated, either by the physio, or me.
Caporegime
I think Pat should do home sessions.
Or service station sessions.....
Or service station sessions.....
Dang page two of the logs forum, you can tell its new year, lets hope everyone keeps it up at least.
Missed training on monday due to not being able to find my wallet for 25 mins in the morning....nice one! at least i have no fixed program at the minute, so carried out my mobility drills at home.
Today
Mobility drill: 8 different movements/stretches
DeFrancos Agile 8, this is a nice warm up on its own and once i have made decent progress with my mobility i will be making sure that at a minimum i will be doing this before every session.
Bench
Bar x20
WG Bar x20
40x10
60x6
80x5
85x4
85x5
85x5
85x5
all micro paused, so not TnG but not a true comp pause.
Squat
Bar x8
60x8
100x5
110x5
120x5
after all the mobility these felt nice! Main issue is still around my left ankle - why you no respond
Pull Ups (assisted) SS Side Planks SS Laying Leg Raises
-18x10 + 30sec each side + 20
-18x10 + 30sec each side + 20
-18x10
Also cleaned up my diet a bit and on a sort of cut. Not being to dedicated to dropping weight but while I have no progressive plan i may as well do something about the gut.
Missed training on monday due to not being able to find my wallet for 25 mins in the morning....nice one! at least i have no fixed program at the minute, so carried out my mobility drills at home.
Today
Mobility drill: 8 different movements/stretches
DeFrancos Agile 8, this is a nice warm up on its own and once i have made decent progress with my mobility i will be making sure that at a minimum i will be doing this before every session.
Bench
Bar x20
WG Bar x20
40x10
60x6
80x5
85x4
85x5
85x5
85x5
all micro paused, so not TnG but not a true comp pause.
Squat
Bar x8
60x8
100x5
110x5
120x5
after all the mobility these felt nice! Main issue is still around my left ankle - why you no respond
Pull Ups (assisted) SS Side Planks SS Laying Leg Raises
-18x10 + 30sec each side + 20
-18x10 + 30sec each side + 20
-18x10
Also cleaned up my diet a bit and on a sort of cut. Not being to dedicated to dropping weight but while I have no progressive plan i may as well do something about the gut.
after all the mobility these felt nice! Main issue is still around my left ankle - why you no respond
Syla5 Left Ankle said:
Caporegime
MMMMOAR!
Mobility Drill: as above.
Agile 8: more like agile 5 this morning lol.
Slow and steady gains as far as mobility goes.
Weight this morning at 177lb, 80.5kg, 12st 10lb. All done on the semi-light gym scales so ad another lb on at least, but thats a 3kg loss in a the last 2 weeks of cut back diet.
Bench
Bar x20
WG bar x20
40x10
60x5
80x3
90x5
90x5
90x5
Squat
Bar x10
60x5
100x5
120x5
120x5
120x5
Paused RDL's
60x8
70x8
70x8
crazy forearm pump at the end of the last 2 sets made me regret not wearing my straps for them, oh well its all about the grip gainz
Pull Ups (assisted) SS Leg Raises
-9x10 + 15
-9x10 + 15
these are getting tough now i am close to no assistance, i want to keep the reps clean though so shall keep up the assistance while its needed.
Agile 8: more like agile 5 this morning lol.
Slow and steady gains as far as mobility goes.
Weight this morning at 177lb, 80.5kg, 12st 10lb. All done on the semi-light gym scales so ad another lb on at least, but thats a 3kg loss in a the last 2 weeks of cut back diet.
Bench
Bar x20
WG bar x20
40x10
60x5
80x3
90x5
90x5
90x5
Squat
Bar x10
60x5
100x5
120x5
120x5
120x5
Paused RDL's
60x8
70x8
70x8
crazy forearm pump at the end of the last 2 sets made me regret not wearing my straps for them, oh well its all about the grip gainz
Pull Ups (assisted) SS Leg Raises
-9x10 + 15
-9x10 + 15
these are getting tough now i am close to no assistance, i want to keep the reps clean though so shall keep up the assistance while its needed.
More a case of keeping up my strength while i work on mobility, and outside of a fixed plan make sure i go heavy still. Strengthwise I am currently aiming to maintain while i cut a bit. Soon time to reintroduce my belt, and get ready for RMSR, oh and start eating a decent amount of food again.
Paused RDL's been using them a while (on your advice
) and they are awesome for lighting up everything 
Caporegime
I 'accidentally' picked up 70kg in snatch grip, I basically cried.
Mobility Drill + 4 of Agile 8
Bench
Bar x 20
WG Bar x 20
40x12
60x5
80x5
90x3
95x3
CGBP
60x10
70x10
70x7 + DS BW Dips x8
Deadlifts
Bar x10
70x8
90x8
110x8
130x3
I think ive spotted that I dont hip hinge properly on the negative. When the bar gets to my knees I dont crouch down I just let my back go, need to fix this.
BOR's
60x10
60x10
60x10
Pull Ups (assisted) SS Leg Raises
-9x10 + 15
-9x10 + 15
Mobility wise I have gone from barely being able to touch my toes when cold, to being able to put my hands almost flat on the floor. My hump in my lower thorasic/upper lumbar area is less prominent now when i bend over and my hips feel less impinged, but still tight. My left ankle is still very tight, and although I have made progress my hips and Tspine still need a lot of work. 2nd physio visit tomorrow to see how things are going.
Received delivery of my Stick last night and its awesome for smashing all sorts of odd angles.
Bench
Bar x 20
WG Bar x 20
40x12
60x5
80x5
90x3
95x3
CGBP
60x10
70x10
70x7 + DS BW Dips x8
Deadlifts
Bar x10
70x8
90x8
110x8
130x3
I think ive spotted that I dont hip hinge properly on the negative. When the bar gets to my knees I dont crouch down I just let my back go, need to fix this.
BOR's
60x10
60x10
60x10
Pull Ups (assisted) SS Leg Raises
-9x10 + 15
-9x10 + 15
Mobility wise I have gone from barely being able to touch my toes when cold, to being able to put my hands almost flat on the floor. My hump in my lower thorasic/upper lumbar area is less prominent now when i bend over and my hips feel less impinged, but still tight. My left ankle is still very tight, and although I have made progress my hips and Tspine still need a lot of work. 2nd physio visit tomorrow to see how things are going.
Received delivery of my Stick last night and its awesome for smashing all sorts of odd angles.
Physio session, went well, full right up to follow. Mobility gains being had and more to come. Focus over the next 3 weeks is hammies. Might even pull together a more structured program to fit in extra work to help all this mobility out. May ditch the idea of smolov bench for now as bench progress is ok and it takes a lot of time out of each session benching 3 days a week.
More Detail.
Hips: improving, still tight, stick to what mobility work i am doing and they will continue to loosen up. Progress over the last 2 weeks mobility wise has been good.
Tight Hamstrings: Previously nothing directly on these but now my hips are loosening up he wants me to start some stretching and some more exercises that focus on taking the hamstrings through full ROM to really help improve them. SLDL's, Good Mornings, Paused RDL's, GHR's so I have some fun times ahead.
Lumbar/Thorasic Spine: Range improving and reduction to lower lumbar rounding when i am setting up at the bottom of a deadlift, this will continue to improve as i work on everything else.
Deadlift specific advise: Keep working on Technique, look at incorporating speed work, pulling from pins and over time reducing the height. Once comfortable pulling from the floor add in deficit work.
Additional Core and single leg work advised to help bring up weaker areas that get nicely hit by single leg work. Core work is just for generic core strengthening.
All in all I will probably shelve the idea of smolov jr bench as this will take so much time out of the session especially on RMSR days.
Also an update on my experience with the orthotics, I can entirely see how most peolpe who use them will start to rely on them as an aid, rather then a curing tool. However seeing as I am fully aware that my goal is to fix my flat footedness and not become reliant on orthotics they are actually serving my quite nicely as a constant reminder to maintain my arch throughout the day. Before I always tried my best to remember to maintain a good foot position and arch, now its like a constant reminder. Hopefully this is going some way to improving things.
More Detail.
Hips: improving, still tight, stick to what mobility work i am doing and they will continue to loosen up. Progress over the last 2 weeks mobility wise has been good.
Tight Hamstrings: Previously nothing directly on these but now my hips are loosening up he wants me to start some stretching and some more exercises that focus on taking the hamstrings through full ROM to really help improve them. SLDL's, Good Mornings, Paused RDL's, GHR's so I have some fun times ahead.
Lumbar/Thorasic Spine: Range improving and reduction to lower lumbar rounding when i am setting up at the bottom of a deadlift, this will continue to improve as i work on everything else.
Deadlift specific advise: Keep working on Technique, look at incorporating speed work, pulling from pins and over time reducing the height. Once comfortable pulling from the floor add in deficit work.
Additional Core and single leg work advised to help bring up weaker areas that get nicely hit by single leg work. Core work is just for generic core strengthening.
All in all I will probably shelve the idea of smolov jr bench as this will take so much time out of the session especially on RMSR days.
Also an update on my experience with the orthotics, I can entirely see how most peolpe who use them will start to rely on them as an aid, rather then a curing tool. However seeing as I am fully aware that my goal is to fix my flat footedness and not become reliant on orthotics they are actually serving my quite nicely as a constant reminder to maintain my arch throughout the day. Before I always tried my best to remember to maintain a good foot position and arch, now its like a constant reminder. Hopefully this is going some way to improving things.
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Weight update, down to 12st 11lb according to home scales, and 12st 9lb according to gym scales. Going by both sets of scales i have lost 3kg in the last 2-3 weeks. not bad, only 6 to go haha.
Mobility Drill and 4 of Agile 8.
Squat
Bar x11
60x10
100x3
belt on from here
100x3
120x3
130x3
130x2+2 some stop to losen belt as tried it one notch tighter and I am still to fat
130x4
my planned starting weight for RMSR is 127.5kg so i am making sure i am hitting that kind of weight until i start the program proper.
SLDL
Bar x10
60x6
80x5
100x5
DBSS (weight per DB and reps per leg)
16x8
16x8
16x8
Pull Ups SS Core Pull Down SS Laying Leg Raises
-9x10 + 14x10 + 15
-4.5x10 + 18x10 + 15
Mobility Drill and 4 of Agile 8.
Squat
Bar x11
60x10
100x3
belt on from here
100x3
120x3
130x3
130x2+2 some stop to losen belt as tried it one notch tighter and I am still to fat
130x4
my planned starting weight for RMSR is 127.5kg so i am making sure i am hitting that kind of weight until i start the program proper.
SLDL
Bar x10
60x6
80x5
100x5
DBSS (weight per DB and reps per leg)
16x8
16x8
16x8
Pull Ups SS Core Pull Down SS Laying Leg Raises
-9x10 + 14x10 + 15
-4.5x10 + 18x10 + 15
Last edited:
Paused snatch grip RDLs...
IN.
Syla5 how have you found all the mobilisation so far, has been quite a few weeks since you started. Have you kept up the hour a day?
Still spending easily 1 hour + per day at it.
Gains being had my friend. Two weeks ago i had a physio appointment and i could just about touch my toes from cold. He set me up with a stretching routine to do as often as i wanted, so that replaced my daily stretching to a certain extent, and i have added in Joe Defrancos Agile 8 as well, plus some additional soft tissue work still spending at least an hour a day doing it all, and on training days i do the stretching/mobalising before training and in the evenings.
As far as progress goes its kind of hard to gauge, but a very noticable difference is I can put my palms flat on the floor from cold so things are heading in the right direction.
Caporegime
One would argue to do the mobility afterwards, no idea if broscience