The Syla5 Files

Deception · 9 Aug 2013 at 09:04

How did the Sumo deads feel compared to normal?

Steedie · 9 Aug 2013 at 09:22

Dave, what is going on with your routine right now?

You're doing weights that are far below what you'd normally do for that sort of rep range. Does it build up each week?

Syla5 · 9 Aug 2013 at 09:45

Sumos felt comfortable, but this isnt a planned change over its a case of doing both to work on weaknesses

Steedie i am still lifting heavy, check out mondays workout

. All kinds of random crazy lifting will be happening, over the course of my training block. However its all strength focused, and before you worry its not some made up routine ive thought of.

duvet77 · 9 Aug 2013 at 09:52

I'd hate to have been waiting for the rack while you were squattin

MoNkeE · 9 Aug 2013 at 09:59

Syla5 said:
Steedie i am still lifting heavy

Where?! Even that is a workout I would consider to barely push you.

MoNkeE · 9 Aug 2013 at 10:05

Whoops

icecold · 9 Aug 2013 at 11:01

Why is this new routine a secret?

Deception · 9 Aug 2013 at 11:09

icecold said:
Why is this new routine a secret?

because if you tell anyone, you lose your gainz bro

Steedie · 9 Aug 2013 at 11:29

icecold said:
Why is this new routine a secret?

I thought it was one of yours and you were giving everyone the secret to gains except me

icecold · 9 Aug 2013 at 11:31

The gains I give you are also secret.

Syla5 · 9 Aug 2013 at 12:11

icecold said:
Why is this new routine a secret?

Well i havent actually settled in to the new program yet, it officially starts next week, so dont want to splurge any of the details before i have even finalised them.

Deception said:
because if you tell anyone, you lose your gainz bro

lost gainz, the bane of a bro's life

Steedie said:
I thought it was one of yours and you were giving everyone the secret to gains except me

I have never offically done an Ice and Dom program, they helped me tweak one I put together at the start of the year that i did for the first 5 months. I would really be interested to see what kind of program they would pull together for someone at my level, but also appreciate how busy they are, and sometimes its a case of having to learn yourself, which is what i have done for this routine.

Deception · 9 Aug 2013 at 12:24

Ice managed to pull one off for me in the past, although I'm currently at DYEL level

Skeptic · 9 Aug 2013 at 18:59

Deception said:
Ice managed to pull one off for me in the past, although I'm currently at DYEL level

lol'd at ice 'pulling one off'. You dirty bro, you dirty.

Syla5 · 10 Aug 2013 at 20:56

Bench press
Bar x10
WGBar x10
40x5
50x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

CGBP
70x6
80x5
80x4
80x5
80x4

BOR's
60x8
60x8
60x8

OHP
bar x5
50x5
50x5
50x5

Dips
BWx10
10x10
20x8
30x5

Leg raises
5
5

Got to try out some oly shoes today, my god are they awesome

mrthingyx · 10 Aug 2013 at 21:51

They make everything more awesome, too.

Even chin ups. :cool:

Which ones did you try?

Syla5 · 10 Aug 2013 at 23:17

I think a pair of Adidas power perfect II's not sure. White with red heel. I only tried out front squats but going in freshish (had done a little stretching) and nailed some nice 75kg paused front squats.

Syla5 · 12 Aug 2013 at 08:26

So first day proper of the new routine. The main cycle is 2 4 week blocks of 4 days a week (or carry over if i dont make 4 days a week). PB's in 8 weeks? lets see.

Squats
Bar x5
40x5
60x3
80x2
100x2
100x2 <--Belt from here onwards
110x1
120x1
130x3
140x3
150x3

RDL's
75x10
75x10
75x10
75x10

Hip Thrusts SS Band Pull throughs
50x10
Green band x10
50x10
Green band x10
50x10
Green band x10

Land Mines
10x20
10x20
10x20

MoNkeE · 12 Aug 2013 at 09:24

Thought you couldn't do 4 days a week and that's why you didnt do a proper shoulder workout?

Syla5 · 12 Aug 2013 at 09:53

MoNkeE said:
Thought you couldn't do 4 days a week and that's why you didnt do a proper shoulder workout?

I used to have another activity that i did on saturday evenings, that now starts later or doesnt happen, so swapping that out for an extra gym session, or do the gym session before i go to that. If i dont get the 4th day in the same week on this program however its not a big issue so can carry it over to the following week.

Syla5 · 14 Aug 2013 at 08:37

DB Bench
Barbell WUx10
WG Bar x10
CG Bar x10
20x10
26x5
30x5
32x5
34x5
36x5 - db's stop here and this was to lite.
BB bench
90x3
95x3
100x1+f
95x1+f <- not enough rest

Standing BB extension
22.5x10
22.5x10
22.5x10
22.5x10

Standing Cable Row
54x10
54x10
54x10

Tricep Pushdowns
23x10
23x10

Incline DB Bench
26x10
26x10
26x10

Face Pulls
23x10
23x10
(changed stacks for different pull)
32x10
36x10
41x10