The Syla5 Files

After Mondays chest fest I am riddled with dom's. onwards to today and following up bro split one I moved on to bro split 2: back and bi's

Wide grip pull ups:
4
6
8
8

Lat pull downs
18x10
32x10
52x10
52x10
52x10

Single arm rows
23x10
41x10
41x10
41x10

Seated row
45x10
45x10
45x10

Deadlift
Bar x10
50x8
70x10
100x8
100x8
100x8

BOR's
50x10
50x10
50x10

Reverse DB flys
6x10
10x10
10x10
10x10

DB bicep curls
10x10
12x10
12x10
12x10

Ben curl SS landmines
15x10 + 10x10
15x10 + 10x10
15x10 + 10x10

Diverging row machine
23x10
23x10
23x10

SLGB left only
20
20
20

Mobility Work

Deadlifts felt good. Noticed that on the negative when I get the bar to my knees I was not bending at the knee to finish lowering and was instead bending at the back, very bad habit and will be fixing this.
 
21/03/14 - first workout in over a week! A serious of things that needed doing and a bit of slacking thrown in for good measure.

Deadlifts
Bar x 10
Bar x 10
70x10
100x5
100x5
100x5
120x2
120x2
120x4
130x2
130x3
100x3
100x4
100x3

Playing about with my belt, some reps were terrible and others were great, hey ho.

RDL's
100x5
100x5
Paused onwards
70x5
70x5
70x5

Seated Row
49.6x10
52x10
52x10
52x10

Done
 
So after my first back session in over 2 weeks, and my first workout in over a week i had a weekend of heavy labour topping off trees. 8-12ft taken off the top of each tree about 20 trees in total. Saturday was spent lugging around the cut offs in to piles, while Sunday was spent loading/unloading the van for tip runs, all with fridays DOM's kicking in :D.

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Weight update, down to 76.2kg from 83.5kg. 7.3kg lost in roughly 10 weeks. Not sure how far to take this as I want to get below 74kg, but also thinking about aiming hard for 70-72kg to give myself a bit of extra room to get back up again. Also all this without being strict on my diet at all yet.

Chest and Tris

Bench
Bar x 20
WG Bar x 20
40x10
60x8
80x6
80x6
80x5

DB Bench
14x10
20x10
20x10
20x10

DB Flys SS Tricep Kick Backs
8x15 + 8x15
8x15 + 8x15
8x15 + 8x15

Dips
BW x 10
BW x 10
BW x 10

Only a quick session as blitzed from the weekend.
 
lol slack updating is slack.

Friday 28th Session

Deadlifts
Bar x10
Bar x10
Bar x10
70x4
70x5
70x5
90x5
90x5
110x3
130x3
130x2 straps, lol felt wrong
130x3
110x3
110x3
110x5
70x5
70x5

BOR's
70x8
70x8
70x8
60x8

Squats - first time squatting in a while
Bar x8
40x5
60x4
80x4
100x3
100x3
120x2

All felt comfortable. Need to stop slacking on my mobility as tightened up again.

Post squats my knee felt ok, i am not sure if the orthotics i am wearing are causing a further issue with my knee or it was my high bar squats at the start of the year and it still hasnt got better. Going to keep going as i am for now but will be ordering some knee sleeves soon.
 
yeah low bar again.

Benny, havent even really tried to lose the weight, just cut back on excess. May switch back again and see if i can get pushing some decent numbers again. Really want to Smolov and RMSR
 
Syla5 said:
yeah low bar again.

Benny, havent even really tried to lose the weight, just cut back on excess. May switch back again and see if i can get pushing some decent numbers again. Really want to Smolov and RMSR
Click to expand...

Good to see you lifting again.

When did you finish your pilgrimage to ultimate mobility?

Smolov Jnr is tasty, RMSR I can't really comment on as I didn't finish the volume phase as combined with Smolov Jnr & Coan something had to give.
 
BennyC said:
Good to see you lifting again.

When did you finish your pilgrimage to ultimate mobility?
Click to expand...

I havent, its gone backwards due to knee issues, although hopefully things will be easier to get back on track. However not being able to squat, and my knee just not getting back to full health even though i have massively cut back on any thing that involves moving the knee joint is putting me in to a motivational hump while cutting makes me feel even weaker so that just compounds things.

More full me for once scoffing at those that suffer from motivational hickups lol. Karma
 
Dude I am struggling to get in the gym after work let alone before it!

Session today

Mobility, did some stuff, loosened up pretty quickly which is good, hopefully a week back on it and I will be back to where I was.

Bench
Bar x 20
WG Bar x 20
40x10
60x5
80x5
80x6
80x6
80x5+1
DS 60x5

Inclined DB bench
16x10
22x10
26x10
26x9

Dips
BW x8
10x8
10x8
10x8

Decline barbell bench
Br x 20
50x10
70x5
90x2+1
70x5+2

Session was a bit meh, felt drained today.

Operation orthotics is a bust. I think they are a potential hinderance to my knee getting back to normal and so I am going to ditch them and just go back to good old mobility/flat foot work. It's hard to tell if any difference has been made, because every time I think about if I am standing/walking flat footed I automatically correct anything if its wrong, derp.

Also weight back up to 77.4kg zomg.
 
02/04/14

Mobility work

OHP
Bar x 10
30x5
40x5
50x5
55x5
55x5
55x5
40x6
40x6

Seated Lever Shoulder Press (plate loaded) (weight per side)
Empty x 10
20x10
30x6
30x6
30x8

Seated BB Shoulder Press
Bar x10
30x5
40x5
50x3

Side DB Raise SS Front BB Raise
8x10 + 10x10
8x10 + 10x10
8x10 + 10x10

Seated DB Press
8x10
14x10
18x10
18x8

Landmines SS Leg Raises
10x10 + 15
10x10 + 15
 
Mobility

Deadlifts
Bar x 10
Bar x 10
50x5
70x5
110x5
110x5
130x2
150x1
150x1
110x5
110x5

SLDL's from plates
2 plates
70x5
70x5
70x5
1 plate
70x5
70x5
70x5

BOR's
50x10
70x5
90x5
90x5
70x6

Pull ups
6
6
6

DB rows
30x10

Stopped there as heading out and had to go.

Deadlifts, pleased with how they went, 150 is heaviest I've been this year, sluggish but comfortable. Some more work to be done but hoping to have my knee back to 100% shortly then regular squatting and some proper format deadlift work can be done :)
Some vids for the deadlift img, belt worn slightly higher and felt comfortable, and seemed to be able to get in to a better position.
 
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