will email you buddy
The Syla5 Files
- Thread starter Syla5
- Start date
will email you buddy
Start to the last working week of the year 
Squats(LB)
Bar x 20
Walking Lunge BW x 10 (reps per leg)
Bar x 10
60x5
60x5
80x5
100x3
115x5
115x5
115x5
115x5(b) just for the feels, felt good.
At this point I fancied just throwing some weight on the bar to see how things felt under some heavier weight again. All beltless lifts.
130x1
150x1 - felt solid
160x1 - beltless PB - felt nice
165xf - doh 2 mins rest after working sets and first heavy weight in a while not smart.
5 min rest
165x1 unrack felt wobbly as ****, deep breath, lock everything in, go...
PB equal my belted PB with better form and far from fresh. Nice way to end my squatting year and not even planned.
Good Mornings
40x10
40x11 (dem counting skills)
40x10
OHP
40x3
52.5x5
52.5x5
Leg raises SS Planks
15 + 30sec
15 + 30sec
Squats(LB)
Bar x 20
Walking Lunge BW x 10 (reps per leg)
Bar x 10
60x5
60x5
80x5
100x3
115x5
115x5
115x5
115x5(b) just for the feels, felt good.
At this point I fancied just throwing some weight on the bar to see how things felt under some heavier weight again. All beltless lifts.
130x1
150x1 - felt solid
160x1 - beltless PB - felt nice
165xf - doh 2 mins rest after working sets and first heavy weight in a while not smart.
5 min rest
165x1 unrack felt wobbly as ****, deep breath, lock everything in, go...
PB equal my belted PB with better form and far from fresh. Nice way to end my squatting year and not even planned.Good Mornings
40x10
40x11 (dem counting skills)
40x10
OHP
40x3
52.5x5
52.5x5
Leg raises SS Planks
15 + 30sec
15 + 30sec
That looked easy! /Jealous
cheers, i wonder where i am at with my belt and fresh, next years adventures will hopefully be more eventful then this years.
Roll on 200kg squat
operation mobility needs to happen first, oh and other big mile stones like 170, 180 and 190 haha
Have some mirins!
Also, pls confirm, I can't tell from the video if you were pleased with that...
It echoed nicely around the place I must say.
Have some mirins!
Also, pls confirm, I can't tell from the video if you were pleased with that...
thank you sir.
nothing like a bit of self congratulation during a PB
'Whats 35KG between friends?
Hopefully more like 15 soon
Bench
Bar x 20
WG Bar x 20
Bar x 20
40x10
Paused onwards
60x5
80x3
90x5
90x5
90x5
DS 50x12 - had one or two left in there but didnt want to risk ending on 13 reps....silly supersition
All 90kg sets were PB sets for Paused bench.
Squats - not today jeff. I should have left the heavy squatting off on monday but nevermind. Nothing to serious i hope, but theres all kinds of tightness/soreness going on with the knee on the inside of my leg. Gave it some foam roller love and feels better for it.
Seated Row - Slow controlled reps
59x10
59x10
59x10
59x10
Dips SS Skullcrushers
15x10 + 25x10
15x10 + 25x10
15x10 + 25x10
Reverse Hypers SS Planks
15+60sec (side)
15+50sec (side)
15+60sec (normal)
Rubbish backload/general food intake last night, sleep a bit rubbish, wasnt planning much for this session
Deadlifts - after checking out plenty of old vids after Delvis pointed out my old belt position was a fair bit higher then i have been using recently I thought i would give it a go.
Bar x 10
Bar x 9
belt on from here
Bar x5
70x5
70x5
90x3
90x3
110x2
130x2
150x2
170x1 = PB and felt reasonably comfortable, and form looked ok to.
Belt off for Drop Set
DS 110x5
First 170kg rep for comparison
DB Walking Lunges (reps per leg, weight per DB)
10x10
10x10
BOR's
70x10
70x10
Seated DB Press
26x10
26x10
Face pulls SS leg raises SS Planks
41x10+20+40sec
41x10+20+40sec
Deadlifts - after checking out plenty of old vids after Delvis pointed out my old belt position was a fair bit higher then i have been using recently I thought i would give it a go.
Bar x 10
Bar x 9
belt on from here
Bar x5
70x5
70x5
90x3
90x3
110x2
130x2
150x2
170x1 = PB and felt reasonably comfortable, and form looked ok to.
Belt off for Drop Set
DS 110x5
DB Walking Lunges (reps per leg, weight per DB)
10x10
10x10
BOR's
70x10
70x10
Seated DB Press
26x10
26x10
Face pulls SS leg raises SS Planks
41x10+20+40sec
41x10+20+40sec
Last edited:
Well I haven't lifted since the Friday before Christmas but that was a choice rather then a lack of desire. I have been enjoying some family time and much needed R&R.
As the year is done I guess I should summaries my year.
Firstly the numbers.
Bench 95kg touch and go to 105kg paused
Squat 150kg belted to 165kg unbelted
Deadlift 170kg belted - no progress (120 beltless to 160kg beltless)
Overall going by the numbers a pretty meh year. In Feb-march time I picked up a consistent issues with a suspected hernia that had previously been inconsistent and unaffected progress. I stopped all belted lifting to stop the issue flaring up and also bring up my core strength. So although overall strength doesn't appear to have improved much, my core strength has. Hoping for a smoother 2014.
To help 2014 get off to a good start I have planned a few weeks of really smashing mobility work to help improve overall rom and stop me running in to limits on my deadlift setup. The first 4-6 weeks of the year will be quite dedicated to this. A new log may be in order for 2014.
Daily mobility routine has looked a little something like this.
Flat foot work 10mins
Ankle smashing and stretching 10 mins per
Foam rolling (lower body mainly) 10 mins
Couch stretch 5 mins per leg of pure evil
Hip opener stretching 5 mins
Hamstring stretching 3 mins per
10 min squat
Pre squat stretch 6 mins, just to help cool down after the 10min squat
So far I have found that my ankles are crazy tight and limiting and so when I am able to do some actual resistance band work on them that's going to be great.
As the year is done I guess I should summaries my year.
Firstly the numbers.
Bench 95kg touch and go to 105kg paused
Squat 150kg belted to 165kg unbelted
Deadlift 170kg belted - no progress (120 beltless to 160kg beltless)
Overall going by the numbers a pretty meh year. In Feb-march time I picked up a consistent issues with a suspected hernia that had previously been inconsistent and unaffected progress. I stopped all belted lifting to stop the issue flaring up and also bring up my core strength. So although overall strength doesn't appear to have improved much, my core strength has. Hoping for a smoother 2014.
To help 2014 get off to a good start I have planned a few weeks of really smashing mobility work to help improve overall rom and stop me running in to limits on my deadlift setup. The first 4-6 weeks of the year will be quite dedicated to this. A new log may be in order for 2014.
Daily mobility routine has looked a little something like this.
Flat foot work 10mins
Ankle smashing and stretching 10 mins per
Foam rolling (lower body mainly) 10 mins
Couch stretch 5 mins per leg of pure evil
Hip opener stretching 5 mins
Hamstring stretching 3 mins per
10 min squat
Pre squat stretch 6 mins, just to help cool down after the 10min squat
So far I have found that my ankles are crazy tight and limiting and so when I am able to do some actual resistance band work on them that's going to be great.