The Syla5 Files

Quoting as a reminder to myself


icecold said:
Dealing with flat feet/collapsed arches/over pronation


This is a pretty common problem, but if you don't address it, it's quite likely for this to cause lower back and knee problems. Not to mention it completely compromising your athletic performance.

This explains it quite well, but he does talk about some advanced concepts. Understanding what's going on will make working on the various areas easier, so google or ask if you have any questions:
http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html

First step to fixing your feet is easy, just stand on your ball and abuse the tissues of the bottom of your foot. A golf ball is preferable here.

Details here:
http://www.mobilitywod.com/2011/07/episode-279365-mob-those-lower-leg-bits.html

He also mentions attacking your posterior tibialis, which is responsible for maintaining your arch.

More details here:
http://www.mobilitywod.com/2010/12/episode-115365-lower-leg-sliding.html
http://www.mobilitywod.com/2011/07/episode-293365-haiku-winner-travel-ideas-and-your-feet.html
http://www.mobilitywod.com/2011/07/episode-293365-haiku-winner-travel-ideas-and-your-feet.html

Everything mentioned is relevant. Also try hitting your anterior tibialis, which is on the outside of your shin bone.

This video explains some concepts fairly well, and I also like the exercises they're suggesting:
http://www.youtube.com/watch?v=2AwRK3js5dg

Roll the bottom of your foot every day, and attack everything else every other day for about two weeks. As the last video states, it's important to constantly try to pull your foot into an arch.

Do this every day for a couple of reps on each leg:
http://forums.overclockers.co.uk/showpost.php?p=20956254&postcount=96
...and you could try "pen penny" every other day.

Here are some newer videos from Starrett:
http://www.mobilitywod.com/2012/08/rebuilding-your-feet-with-brian-mackenzie.html
http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2.html
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Syla5 said:
Been to the docs, bit of poking about, bit of coughing, managed to put a smile on an old lady's face, and the prognosis is good.

Most likely a strain, and may have teared some fibires but overall nothing serious. Ease back in to things over the next week or so. She was also quite pleased to hear I do mobilityand soft tissue work which is good.

Plan of action is to continue with my Deload week, but I will be going to the gym today as I really want to do a bit of light squatting amongst other things.
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Cheers Dom, having enjoyed a rested few days. I went in for the first time since Friday today. Did a bit of squatting and a fair amount of mobility. I kept the squatting light is, and I don't plan on deadlifting until a week on Friday so hopefully with mobility, soft tissue work and squats and RDL's I should be more then fine especially as my first strength mesocycle isn't pushing any boundaries :)

Today's workout

Squat
Bar x5
Stretching and mobility to get things warmed up
Bar x 10
60x6
100x5/5/5/5 really strict with knees out and screwing, quite fatiguing when focusing on this every rep. Also trying to be explosive out of the hole. last set felt the best!

Inclined db bench
25x6/6/6

Pull ups
Bw x 6/6/6

Standing cable rows
10x10
15x10 after some form correct from LiE

Some lady exercises with bands, a bit more mobility

Jacuzzi x 10 mins
Steam room x 15 mins :)

Next week I start my 6's week and so I am going to enjoy the rest of my deload by just sticking to mobility work at home.
 
After looking in to CBL i am going to give it a go, i am carrying out a depletion over the next week and i am hoping to keep it to just 6 days by adding in HiiT to speed things up.

Here is how my diet will look to start with.

As i train in the early hours of the day for me my back loading days are the days before my workouts, and my off days are actually my training days.

Here is my off day:

6:15 Coffee strong
8:00 PWO Whey 25g, Dextrose 30g, Creatine 5g, Leucine 4g
coffee 2 cups
14:00 Lunch Chicken Salad, Good Oil, nuts (mixed 25g)
16:00 Whey 25g, dextrose 20g, Creatine 5g, Leucine 4g
2 hardboiled eggs
18:00 low carb Chicken/Fish/Lean Mince Burger with salad, potatoes

optional cottage cheese pre bed

and here is my back load day:

7:00 Coffee (large strong), 10g whey, coconut oil 3g
10:00-12:00 25g nuts snack
14:00 lunch chicken salad, good oil
16:00 whey 25g, dextrose 30g, creatine 5g, Leucine 4g
18:00 high carb Chicken/Fish/Lean Mince Burger with salad, potatoes, baked beans
19:00 ready Brek, dextrose 25g, milk
20:00 optional meal (pb and choc spread sandwich on white bread)
before bed Crossaint, Butter, Banana
optional cottage cheese


i will bed in the diet and see where i need to adjust from there, but after getting my head around it the plan looks pretty straight forward.
 
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Last training session of 2012 and first day of carb depletion and first day of my new more strength focused routine, I thought it was going to be a bad combination but I had a really good session, felt nuked by the end, totally fried. But now I have had a shower and am home I feel really really good :)

Squats
Bar x 7
60x5
80x3
100x3 warm ups felt good!
Working set time, belt on for the first time since my lower an issues.
110x6.... Really that was quick!
110x6 boom, man this feels good
110x6 well that's squats done, surprisingly good considering no carbs

Inclined DB bench
25x6 hmm felt light so I used that as a warm up, 30's in use...
32.5x6/6/6 pleased :)

Pull ups
10x6/6/4+2 negs, tough going, but only using 1 min rest periods probably didn't help

RDL's
60x9/9
80x9
Here's the second set of 60, I am starting to get lower, which I hope means my flexibility of my hamstrings is improving.

DB rows
15x10/10/10

And to finish it all off a blast or HiiT to really rape the glycogen stores
Spin bike
Warm up 1 min
30sec hi / 60sec low x5
Cool down 1 min

Was really pleased with today, I think bench and OHP on wednesday are going to be fun, and well let's see what happens with deadlifts on Friday lol.
 
Well carb depletion is taking a hit the alcohol is flowing, defo won't be drinking as much a normal though, going straight to my head lol
 
Carb depletion day 2, starting to feel lethargic already, hopefully on course for my first back load on Sunday. Down to 11s 8lb this morning, hoping to drop to 11st 2lb by Sunday, I know it's optimistic, we shall see.

Mobility work and soft tissue work and stretching is planned for this evening.
 
The prep phas is optional, I am choosing to do it as I want to reset my body before starting to back load to get the best effects out of it. As far as the supps go I already have whey, dextrose, and creatine. I have ordered some leucine and coconut oil but I am not going to go down the hydrolysed whey or the whey isolate, just straight up whey is good enough for me.

Reading in to it a little more keifer does say that normal whey is just fine, he has just honed it to get the upmost best, so if I get of well with CBL I may go down the isolate and hydrolysed route when I have a bit of extra cash.

Yeap back to morning sessions from tomorrow, coffee machine set on timer so that I can have my Pre work out coffee, then fasted training for me, could be interesting (brutal)
 
Back to work this morning which meant back to morning training. After a horrible nights sleep, training actually went reasonably well. Also today marks the 3rd day of carb depletion, weigh in first thing this morning and i was down to 11st 6.25lb thats a 5lb drop in the first 2 days, including the fact i was drinking on NYE!

Training:

Bench
Bar x 15, 40x5 60x3
75x6/6/6

Heavy DB Rows
25x6, felt light
30x6 still to light
35x6/6 thats better :)

OHP
bar x 5 30x5 40x3
47.5x6/6/5+1(slight push on the last rep

DB BSS (weight per db, reps per leg)
15x10/10/10

Offset DB lunges (weight per db, reps per leg)
15x10/10/10

Bike Hiit
1min warm up
30sec high/60sec low x 5
1 min cool down

Next week i will be changed the reverse offset lunges for box squats, to much single leg quad focus work didnt feel great, so going to use the time to do volume/power work out of the hole.

Including the rest of today i have 4 days left of carb depletion before i get to enjoy life again on sunday. Currently sat here with my stomach growling, not good.
 
yeap start of the new routine today as well. Yeah my aim for the depletion is 8-10lb drop, of which roughly 30% should be fat, so a nice 3lb fat drop hopefully
 
Apparently nothing significant, as the program is still aligned to optimising the body to burn fat, and encourage the muscle tissue to draw in energy first, its only really fat and overall glycogen stores that the depletion hits. Also the training is the same, so again encouraging the body to retain the muscle.
 
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Worked out my current prep phase cals and I am still getting in around 1800 cals a day, considering the bulk I have just come off was 2300 cals and I was putting on fat, I don't consider this to be a big calorie drop for the 6 days I will be prepping in total.

Morning weigh in for the start of day 4, 11st 5.25lb (159.25lb, 72.25kg) 3 days in with a new years eve alcohol hiccup thrown in and down 6lbs already. Roll on Sunday for my first backload.
 
its about 4 miles out of my way, so will add an extra 8 miles to my day.

Also atlas is really barebones raw, that guy Ian doesnt know what he is on about, he is one of your usual 18st obese individuals who has a gym membership but never goes and thinks he knows best...
 
I havent uploaded any pics for a while so here are some, end of day 3 of CBL diet prep phase, weight at 11st 5.25lb as of this morning.

Front:
016_zpsa2422972.jpg


Back:
022_zps1c43e592.jpg


Front Tensed:
033_zps8264750c.jpg


one for the lolz, had a play about with contrast/brightness:
032fun_zpsb3df1dd0.jpg
 
Start of day 5 of the prep phase and down to 11st 4.5lb. Thats another 0.75lb down, 2 more days to drop to 11st 2lb. I may extend the prep phase by a day or two depending on how things go today and tomorrow.

Work out strength routine week 1 day 3, deadlifts. First time deadlifting since my strain before christmas, and with my weightloss i wanted to tighten my belt a hole as everything felt a little lose but i went with it as i will be looking to add a bit of girth again, and didnt want to risk a restrain.

Deadlifts
bar x 10 + 5 RDL 60x5 100x3 120x1
130x6/6/6
This is the 3rd set so back is showing signs of fatigue.
Dips
bw x 5
20x6/6/6
Standing Cable Row
10x12 12.5x12/12
Seated DB press
15x10 17.5x10/10
Face Pulls
15x10 17.5x10/10

Bike Hiit
1min wu 30sec hi/60sec low x 5 1min cd

Lower back is definatly pumped as i could have done with being tigher on the DL's or taking slightly longer rests, all in though i was pleased with today.
 
I got an email back from the manager, pretty much a definate no at getting a wider range of dumbbells.

said the following:

"We currently have no plans to increase the range of dumbbells. We do however have plenty of training alternatives. Our Olympic bars stack up to 400KG and our cables stack up 180kg.

We can also show you advanced training techniques that you can try."

I have a feeling that the manager doesnt have the authority to decide such a thing.
 
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