The Syla5 Files

[BennyC]

One would argue to do the mobility afterwards, no idea if broscience

General mobility prior to working out is advised but static stretching is not, it's not great for strength levels to stretch before a workout IIRC. Plenty after is fine to increase blood flow, recovery & repair of course.

 

[Delvis]

That was my point bru.

 

[Syla5]

My mobility work doesnt involve static stretching that i do preworkout, except for a psoas stretch as I am yet to find something dynamic to get at it.

 

[duvet77]

interested to know what you're doing for mobilty other than the agile 8.

EDIT: nevermind... found it.



also, what is your new stick?!

 

[icecold]

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.

Hmmm

SLDLs and GHRs are not a full hamstring ROM exercises, and good mornings are a dodgy suggestion for someone with lumbar control issues. Tread carefully.

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.

Nope, red flag.

Don't do this.

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.

Yes

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.

Fair enough, but I'd suggest that this might be tricky if there are used all day.

General mobility prior to working out is advised but static stretching is not, it's not great for strength levels to stretch before a workout IIRC. Plenty after is fine to increase blood flow, recovery & repair of course.

For the effects of mobility work to last as long as possible, it needs to be done away from training.

 

[Syla5]

interested to know what you're doing for mobilty other than the agile 8.

EDIT: nevermind... found it.



also, what is your new stick?!

http://www.the-stick.co.uk/?travel

SLDLs and GHRs are not a full hamstring ROM exercises, and good mornings are a dodgy suggestion for someone with lumbar control issues. Tread carefully.

Careful trending is happening, my form regardless of its issues is quite considerably better the 99% of others in gyms so I am far from at the risky end of snap city territory, but I heed your advice, and as you know, will tread carefully.
My lumbar control appears to be improving considerably with improved mobility, and also the control issues (spotted through lumbar rounding) are being exaggerated by my quite well developed electors (mentioned now by 3 different physio's)

Nope, red flag.

Don't do this.

Can you expand on this a bit? What's wrong with pulling from pins (or in my case 2 plates/1plate etc) and also from a deficit? Bare in mind the deficit will not be until I have the range to do it.

For the effects of mobility work to last as long as possible, it needs to be done away from training.

Yeap, that's exactly what he said, which is why I do it everyday regardless and I also do it twice on training days.

 

[Syla5]

Bit of a slack weekend as far as diet was concerned, 2 meals out, and junk the rest of the time. Hey ho it's only fat.

On to the training. Setup a new routine and giving it a trial run this week to see how it works out for time. Evening session today and the gym was packed. I just plodded about and got on with my work. Took about 2 hours to get the actual lifting done, + some extra mobility work.

Mobility drill, got half way through and the rack freed up so started squatting. Finished off what I could between sets and the rest at the end, including some PNF hamstring stretches oh the deep joy.

Squats - RMSR day 1
Bar x 15
Bar x 15
60x8
80x5
100x3
120x2
127.5x2
127.5x2
127.5x2
127.5x2
127.5x2
127.5x2
Felt comfortable but could have been faster. Need to improve my speed in general on everything really. 90sec rest all round.
Last set.

SLDL from 4" blocks
Bar x 10
50x5
70x5
70x5
70x5
70x5

BOR's
70x5
80x5
80x5
80x5

Walking lunges
12x10
12x10
12x10

Face pulls SS tricep extensions
18x10+20x10
23x10+20x10
23x10+20x10

Pull ups SS Laying leg raises
-4.5x10 + 15
-4.5x8 + 15
-9x10 +15

 

[icecold]

Will expand, post sleep

 

[Syla5]

Mobility drill as per usual

Day 2 of new routine

Paused bench
Bar x20
WG bar x 20
40x10
Paused onwards
60x5
80x5
85x5
85x5
85x5

Paused RDLs
Bar x10
70x5
80x5
90x5
90x5

DBSS - skipped as left knee is giving me jip doesn't bode well for Friday squats but we shall see.

OHP
Bar x5
30x5
40x5
50x5
50x5
50x5
50x5
50x5

Reverse hypers SS land mines SS dips
20 + 20x10 + 15
20 + 20x10 + 20
20 + 20x10 + 15

Banded Psoas stretching and some PNF hamstring stretchs.

 

[Syla5]

Well my knee woes have worsened I believe caused by turning around to quickly last friday while my foot didnt move, then while not feeling to bad on monday the squatting definitely didnt help. Everything else through the week has not helped either and now walking down stairs is uncomfortable so time to stop any lifting that involves the legs until its fine. Hopefully wont be to long before its back to normal.

Mobility as per usual, with additional Hamstring PNF stretching.

Inclined DB Bench
7.5x20
16x10
22x10
28x10

Seated Row
59x10
59x10
59x10

Core Pull Downs
23x15
27x15
27x15

ha loads of lifting going on.

 

[Delvis]

What is it with knees lately? Time to wrap up warm!

 

[Syla5]

Ha, well I got sore knees at the start of the year as well for no apparent reason, not good. Not sure if its the cold weather. This time though i believe that it is to do with twisting on it and my foot not turning so pulling at it to much. Shouldnt have started my squat routine this week.

 

[Deception]

I'm pretty sure there are some mwod's on knee pain etc. Might be worth having a look at them.

 

[Syla5]

Cheers, will look them up, also should really consult my supple leopard book.

 

[Syla5]

Seems to be the year of the dodgy knee. Trying to rest up the knee while not missing training, so today I took part in national chest day

Bench
Bar x 20
WG Bar x 20
40x10
Paused onwards
60x5
80x2
90x2
100x2 first one easy, second a bit of a grind but comfortable.
105x1 equal pb while on a cut, pleased with that straight in to drop set
60x15 drop set pb!

DB shoulder press
20x10
24x10
24x10

Dips
BW x10
15x10
25x10
30x10

Seated row SS Brocep curls
59x10 + 20x10
59x10 + 20x10
59x10 + 20x10

Followed this up with most of my regular mobility drill except for things that aggregate my knee.

 

[Maxeh]

105, nice

 

[mrthingyx]

105, nice

With a pause, too! Juicy.

 

[Syla5]

I wanted to double it paused as well, but it wasn't to be today.

 

[Syla5]

So my knee is getting back of track but I don't want to jump back in, still a little ache when I walk downstairs but able to do some of my mobility drill that I had to stop doing.

Squats
Bar x 12
40x5 paused
40x5 paused
Front squat
40x3

OHP
Bar x 5
BTN 30x5
30x5
40x5
52.5x5
52.5x5
52.5x5
52.5x5
52.5x5

DB rows
30x10
30x10
30x10

Chins SS core pull downs SS laying leg raises
10 + 23x10 + 15
5 + 23x10 + 15
8 + 14x10 (different cable stack, love the consistency!) + 15

More mobility and stretching.

 

[Syla5]

Mobility, training, many feels on valentines day, was fun knee is coming back to life so did a little bit of work that would hopefully not stress it to much.

Mobility x usual drill

SLDL's from 4" blocks
bar x 15
Bar x 10
50x10
70x5
90x5
90x5
90x5
90x5
90x5

GHR's
10
10

Incline DB bench
8x20
16x10
28x10
36x8
36x8 + 20x12

Landmines SS leg raises
10x20+15
10x20+15
10x20+15

Bit of foam rolling and hamstring stretching. SLDL's felt less extreme in my hamstrings which is hopefully a sign that my stretching/mobility work is heading in the right direction.