Caporegime
Voodoo = bicycle tube
The Syla5 Files
- Thread starter Syla5
- Start date
Caporegime
Do a video lile I said also.
Caporegime
Fine.
Caporegime
Just curious as to how the different setups would effect your back positioning (specifically lower where it 'kinks')
Injuries suck.
Problomatic knee and hamstring have really hampered any kind of training/progress.
It got to the point where i couldnt walk down stairs without being in crippling pain.
A hamstring injury and significant weakness on my left hand side are compounding the issues.
Having not squatted anything of significance since the begining of february, and also not being able to deadlift, or do any real leg work without seriously aggrevating these issues my training is really suffering.
I am utilising this time to do rehabilitation work to help improve mind muscle links and reduce/remove imbalances. I am supposed to be cutting but i have balance back out to around 78kg due to recent holiday.
Squatted up to 100kg for the first time last night and I am now regretting it
2 steps forward 1.5 back. 2014 was supposed to be about become more mobile and then really hammer some strength. Its turning in to a year of injury and problems that just dont seem to be shifting.
Progress is being seen, but not in the big lifts and its playing on my mind. One a plus side i am at least no longer constrained to AM training so i dont have to rush my sessions.
Problomatic knee and hamstring have really hampered any kind of training/progress.
It got to the point where i couldnt walk down stairs without being in crippling pain.
A hamstring injury and significant weakness on my left hand side are compounding the issues.
Having not squatted anything of significance since the begining of february, and also not being able to deadlift, or do any real leg work without seriously aggrevating these issues my training is really suffering.
I am utilising this time to do rehabilitation work to help improve mind muscle links and reduce/remove imbalances. I am supposed to be cutting but i have balance back out to around 78kg due to recent holiday.
Squatted up to 100kg for the first time last night and I am now regretting it
2 steps forward 1.5 back. 2014 was supposed to be about become more mobile and then really hammer some strength. Its turning in to a year of injury and problems that just dont seem to be shifting. Progress is being seen, but not in the big lifts and its playing on my mind. One a plus side i am at least no longer constrained to AM training so i dont have to rush my sessions.
well the imbalances could go some way to explaining the lack of deadlift progress i made last year. Looking on the posative side of things i am uncovering more problems but working on fixing them so hopefully the problems will start to reduce and not re-appear as this year goes on.
Man of Honour
Bro, ever since you started training with Delvis, you've had problems with being jaffed. Is it contagious?
Caporegime
Come at me
Fite irl.
Hope you can sort your snaps and return to former glory soon Syla
Caporegime
Cheers for the spot darrrrrrrrling
Currently a typical session for me is looking rather sparse of exsercise that anyone will recognise. a lot of my time is being spent doing rehab work.
So i will try and explain what it is I am doing and hopefully you guys will get the idea.
Rehab Exercises
Swiss ball single leg raise: Sit on the edge of the ball, hands on hips, legs close together feet and knees pointing forwards. Raise the heel rolling on to ball of foot then bring the leg up straight then reverse the motion.
Swiss ball single leg raises - eyes closed: as above but with eyes closed.
Swiss ball laying single leg raise: as above but from the sitting position roll down the ball until only shoulders are resting on the edge of the swiss ball. For added difficulty i am doing this while holding some DB's.
Swiss Ball prone plank leg control: Get in to a plank position with just toes on the ball, back straight, core locked. Raise one leg then move leg out away from the ball, then down to the floor then revesere this motion all in a controlled manner.
Swiss Ball Bridge: Laying flat on my back, feet raised up on the ball with just the heels on the ball, from here its a regular bridge.
Bosu ball single leg transfer: One foot on the centre of the bosu ball, foot pointed straight ahead and knee pointed slightly out. While straightening this leg, bringing the hips forward, bring the back leg through completing a leg drive. Slow return to starting position.
Bosu single leg transfer - eyes closed: as above, eyes closed.
Bosu single leg reverse lunge: Starting with both feet on the ball, slowly descend in to a reverse lunge. To return to the start position, carry out the same movement done for the single leg transfers.
All of this work has the aim of creating, improving my mind muscle link to all the small muscles I have never really utilised correctly. Also to help me work on imbalances between my left and right sides.
Mobility/Soft Tissue work: 10-15 mins
Rehab exercises:
SB SLR - 10 reps per leg
SB SLR - eyes closed - 10 reps per leg
SB LSLR - 10 reps per leg
These first 3 are now only done for one set (previously 3-4 sets on each) as they are no longer difficult and i use them as a warm up.
SB PP - 2-3x10 (reps per leg)
SB Bridge - 2-3x15
Bosu SLT - 3x15 (reps per leg)
Bosu Reverse Lunge - 2x10 (reps per leg)
All this work takes between 45mins to 1 hour.
Squats
Bar x 10
reverse lunge Bar x 10 (reps per leg)
Bar x 10
40 x 10
60 x 5
80 x 5
80 x 5
80 x 5
OHP
bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
60 x 4+1 pp
60 x 3+2 pp
Face pulls
18x 10
27x15
27x15
27x15
So i will try and explain what it is I am doing and hopefully you guys will get the idea.
Rehab Exercises
Swiss ball single leg raise: Sit on the edge of the ball, hands on hips, legs close together feet and knees pointing forwards. Raise the heel rolling on to ball of foot then bring the leg up straight then reverse the motion.
Swiss ball single leg raises - eyes closed: as above but with eyes closed.
Swiss ball laying single leg raise: as above but from the sitting position roll down the ball until only shoulders are resting on the edge of the swiss ball. For added difficulty i am doing this while holding some DB's.
Swiss Ball prone plank leg control: Get in to a plank position with just toes on the ball, back straight, core locked. Raise one leg then move leg out away from the ball, then down to the floor then revesere this motion all in a controlled manner.
Swiss Ball Bridge: Laying flat on my back, feet raised up on the ball with just the heels on the ball, from here its a regular bridge.
Bosu ball single leg transfer: One foot on the centre of the bosu ball, foot pointed straight ahead and knee pointed slightly out. While straightening this leg, bringing the hips forward, bring the back leg through completing a leg drive. Slow return to starting position.
Bosu single leg transfer - eyes closed: as above, eyes closed.
Bosu single leg reverse lunge: Starting with both feet on the ball, slowly descend in to a reverse lunge. To return to the start position, carry out the same movement done for the single leg transfers.
All of this work has the aim of creating, improving my mind muscle link to all the small muscles I have never really utilised correctly. Also to help me work on imbalances between my left and right sides.
Mobility/Soft Tissue work: 10-15 mins
Rehab exercises:
SB SLR - 10 reps per leg
SB SLR - eyes closed - 10 reps per leg
SB LSLR - 10 reps per leg
These first 3 are now only done for one set (previously 3-4 sets on each) as they are no longer difficult and i use them as a warm up.
SB PP - 2-3x10 (reps per leg)
SB Bridge - 2-3x15
Bosu SLT - 3x15 (reps per leg)
Bosu Reverse Lunge - 2x10 (reps per leg)
All this work takes between 45mins to 1 hour.
Squats
Bar x 10
reverse lunge Bar x 10 (reps per leg)
Bar x 10
40 x 10
60 x 5
80 x 5
80 x 5
80 x 5
OHP
bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
60 x 4+1 pp
60 x 3+2 pp
Face pulls
18x 10
27x15
27x15
27x15
Wow really slacked off in the last few weeks! New job and continued niggling injuries just make not going to the gym to easy at the minute...
Last night was my first session in over a week. Seeing as my knee just doesnt show signs of healing i am dialing back any leg work and slowing down active rehab to just mobility work that doesnt overstress the joint.
Shoulders/Tris last night well this was a fun one, I borrower one of Steedies workouts and made some minor tweaks based on available equipment.
will dig out my log book and write it up later
Last night was my first session in over a week. Seeing as my knee just doesnt show signs of healing i am dialing back any leg work and slowing down active rehab to just mobility work that doesnt overstress the joint.
Shoulders/Tris last night well this was a fun one, I borrower one of Steedies workouts and made some minor tweaks based on available equipment.
will dig out my log book and write it up later
Caporegime
Get on it mane
Crazy slacking at the moment.
Been in once since this last workout post.
Been to the doctors to see whats going on with my knee. Got a referral to a physio who specialises with knee injury coming through but doubtful its going to be any more informative then the private physio sessions I have had.
Really hoping that the physio suggests a scan to get a definitive view of what’s going on in there, but I am doubtful that this will happen
Looking to get back in the gym and at least get back to working out as much as I can without aggravating the knee.
Been in once since this last workout post.
Been to the doctors to see whats going on with my knee. Got a referral to a physio who specialises with knee injury coming through but doubtful its going to be any more informative then the private physio sessions I have had.
Really hoping that the physio suggests a scan to get a definitive view of what’s going on in there, but I am doubtful that this will happen
Looking to get back in the gym and at least get back to working out as much as I can without aggravating the knee.