The Syla5 Files: Home gym addition

Syla5 · 11 Sep 2015 at 13:40

10/09/15

Usual Warm ups

Deadlift
Bar x10
60x5/5
80x5
100x5/5/5/5/5
60x8

BOR
60x8
70x8/8/8/8

DB Row SS Red band Row
30x10+15/10+15/10+15

Pull ups - assisted (purple band) SS Face Pulls (red band)
10+10/10+10

Layinjg leg Raises
15/15

Plank 35sec x 1

Knee is showing signs of improving, however this could be a false posative as feeling pressure pain today, but only very mild.

Syla5 · 14 Sep 2015 at 08:44

12/09/15
Short on time so skipped the normal warm ups

OHP
Bar x10/10
30x5
40x5/5/5/5/5

Bench
40x15
45x15/15/15

Seated OHP
Bar x15
25x10
30x10/10

Front Raise SS Side Raise
12.5+5x10/10/10

Wide Inverse Rows
10/10

Ab Wheel Roll out
10/10

Laying Leg Raise
10

Syla5 · 16 Sep 2015 at 09:18

15/09/15

Warm Ups - usual

Squats
Bar x10
40x10
60x6
80x5
90x5
95x5/5/5/5/5

RDL (last 3 sets superset with GHR's)
65x5/5/5/5/5

GHR's
8/8/8

Barbell Split Squats
30x10/10/10

Chin Ups
10

Ab Wheel Roll Outs
10/10

Laying leg raises
15/15

Knee: Pressure pain near the end of squatting right behind the knee cap, not really leading in from anywhere just originating there. Today it feels less tender then after previous session but the pressue pain is still there. Hopefully this is all movement in the right direction, weights going up and discomfort levels going down.

Deception · 16 Sep 2015 at 14:21

Weights are looking good. Won't be long til you're back repping your old maxes

mrthingyx · 16 Sep 2015 at 15:31

Deception said:
Weights are looking good. Won't be long til you're back repping your old maxes

He needs to fix his quads first.

Deception · 16 Sep 2015 at 16:28

mrthingyx said:
He needs to fix his quads first.

Just bench err'day

Syla5 · 17 Sep 2015 at 08:35

what is quads?!

16/09/15
Warm ups mainly skipped, did a bit of shoulder mobility to get them moving

Bench
bar x25/30
40x10
60x8
70x5
at this point i felt like just sticking some weight on the bar to see how heavy felt again
80x2
90x2
95x1
100x1 - felt comfortable for the first time in around a year, and only short rests between the build ups
75x5/5/5/5/5

CGBP
62.5x7/7/7/5/5

Incline DB Bench
25x8/7/6

Dips
BWx8
12.5x10/10/10

Tricep Kick backs
5x10
2.5x20

Single Arm Push ups (bar in rack)
10/10

Knee still has lingering pressure pain but very faint. This morning (1.5 days post squatting) i can hardly feel it except when going down stairs.

Syla5 · 23 Sep 2015 at 10:54

Oh man what a rubbish week for training it has been! work work work and two missed session.

22/09/15
Frustratingly short session due to sorting out some stuff and the wife getting dinner timings all messed up (I swear she does it on purpose sometimes...)

Warm ups - usual

Squats
Bar x 10/10
60x9
80x5
90x3
100x5/6/5/5/5

Did 3 sets with my SBD Knee sleeves to help keep my knee better supported, also did a set with my belt, felt good.

At this point my wife comes in, asks me to call the local Brownies leader for our daughter as she doesnt like talking on the phone.... cue a 25 minute phone call and completely cooled down during that and dinner is ready.

I should have just said screw dinner and got back on with the workout but was just completely out of the zone...

Knee diary - knee has felt good except for pressure pain going down stairs only, even today after the heaviest squats ive done in a year and its feeling considerably better then it has done in a long time, except this niggling pressure pain. Its creeping in to my squatting sets as well so really need to keep an eye on it.

Syla5 · 24 Sep 2015 at 09:19

23/09/15
Some light stretching and shoulder warm up work

Bench
Bar x20/20
40x10
60x5
80x2
100x1
77.5x5/5/5/5/5

CGBP
65x8/8/8/5/5

Incline DB Bench
25x8/8/8

Dips
BW x8
12.5x10

GHD Situps
8

Slightly cut short at the end as a very late session, but still more of a session then tuesday. 100kg rep felt comfortable and felt i had a 2nd rep in there.

Knee is feeling really solid since yesterday and this morning so thats a posative.

Chris1712 · 24 Sep 2015 at 11:07

Good to see you back brah, getting stronk again.

Syla5 · 25 Sep 2015 at 09:09

Cheers dude, getting back on track again is nice, even though i am still dealing with the knee. If everything else falls in to place then hopefully that will sort its self out with continued training.

Delvis · 25 Sep 2015 at 09:13

Nice to see you at it again. Hilarious how you're lifting more than me already, but that wasn't hard anyway

Keep at it

Syla5 · 25 Sep 2015 at 10:33

Delvis said:
Nice to see you at it again. Hilarious how you're lifting more than me already, but that wasn't hard anyway

Keep at it

Yeah but you're focusing on weightlifting so its not really a fair comparison. Also I still cant deadlift for toffee so +1 to you there.

Delvis · 27 Sep 2015 at 12:49

Syla5 said:
Yeah but you're focusing on weightlifting so its not really a fair comparison. Also I still cant deadlift for toffee so +1 to you there.

Not that I've deadlofted much this year

Either way, good to see your strength hasn't gone to pot completely.

Syla5 · 1 Oct 2015 at 09:07

Slacking a bit at the minute, stacked at work! Still trying to get in at least 2 workouts per week.

29/09/15
Warm ups - usual including squat stretch and GHR's

Squats
bar x 10/10
60x8
80x5
90x3
105x5/5/5/5/5

RDL
65x5/5

RDL SS GHR
65x5+10/5+10/5+10

BB Split Squats
30x10/10

EZ Bar Curl
12.5x20/20

Ab Wheel Rollouts SS Laying Leg Raises
10+10/10+10

Only having a couple of sessions a week is really hitting my already shocking conditioning...need to sort this.

Knee Diary:
My Knee has been pretty stable, no night time aching, no persistent pain at all for the last week or so which is great, and the only time i know theres something wrong with it is when walking down stairs and loading the left leg first. This is an improvement as i used to get the pressure pain when going up and down stairs, and before this it was when i was just walking...all in all things are improving.

Syla5 · 5 Oct 2015 at 09:34

Much slacking....late update

02/10/15
Bench
bar x20/20
40x10
60x5
80x3
90x2
100x1+1 (re-rack between reps)
70x10/10/10

CGBP
65x8/8/8/7/5

Incline DB Bench
25x8/9/9

Dips
BWx10
15x9/10/10

Tricep Kick Backs
2.5x20

GHD Situp's SS Plank
10+45sec/10+45sec/10 (no plank)

Knee Diary
My knee is feeling solid right now, havent really felt anything wrong with it for the last couple of days. I need to see how things feel after a proper workout week, as normally i would squat and deadlift in the same week, but havent done this for the last couple of weeks. Positive improvements are still good.

Delvis · 5 Oct 2015 at 14:58

This is good news

Syla5 · 7 Oct 2015 at 08:33

06/10/15

Warm Ups
Squat
Bar x10/10
60x8
80x5
100x3
110x5/5/5/5/5

RDL ss GHR's
70x5+10/5+10/5+10/5/5

BB Split Squats
35x10/10

BB Curl
15x20/20

Single Arm Push Up ss Laying Leg Raises
10+15/10+15

Knee Diary, morning after squats and its a little tight, better then it has been post squats in a while, but not as good as it has been over the previous few days. Will keep an eye on it and see how it feels. During squatting it felt solid, so lets hope this is all part of the recovery.

Syla5 · 12 Oct 2015 at 09:24

09/10/15

Have been skirting round the edges of a cold all week, thankfully its not hit me yet, so hopefully i can stay away from the worst of it.

Bench Press
bar x20/20
40x10
60x5 - feeling heavy today.
80x3 - yeap gonna be tough
90x2 - grindy second rep
100x1+1 rest pause set actually better then last weeks 1+1!
72.5x10/10/10
tough working sets

CGBP
65x8/6/8/8 - hit a bit more volume but missed a set - phone calls during work outs suck!

Incline DB Bench
25x8/7/6 - done ...

Dips
BWx10
15x9/9

GHD Situps
10/10

GHR's - slow neg reps
6

Knee - feeling it since tuesdays squat session. Still very subtle pain, pressure pain going down stairs is back, nothing sersious but not as good as it felt in the previous week, could be the colder weather having an effect.

MoNkeE · 12 Oct 2015 at 10:43

Your sets for bench make no sense, no idea why you hit 100kg then do "working sets" afterwards.

Saying that, also find it hilarious how you find 80kg for 3 tough, then manage 100kg for 2!