The Syla5 Files

HST 10's day 2

Changed the order of he work out round a little as I felt that my OHP was taking to much of a hit being so late in the routine.

Squat 92.5kg
RDL 60kg
OHP 37.5kg
Lat pull downs 60kg strict form full focus on engaging the lats
Dips 12.5kg
Seated row 50kg, thinking if swapping these for single arm cals rows to get better focus
Inclined DB bench 20x10 and 25x10 as 22.5's were in use, also 25's in use for set one otherwise would have just used them :)
Calf press 200kg x15 instead of 10 for added pump
Bb curl 22.5kg, thats right a barbell with 2x1.25kg plates "like a boss"

This work out was solid, my energy levels seem really low in the mornings and after my first 3-4 exercises I am totally gassed :( thinking of changing oats for dextrose in my breakfast shake and putting the oats in to my PWO shake to see if this helps as my strength seems fine, just my energy.

Deadlifts, I think I have spotted a key issue with my setup so gonna try some things out on Friday.
 
LiE said:
Afternoon training on Friday?
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Not sure yet will have to see, afternoon training now is the exception rather then the norm :(

Delvis said:
What you thinking on deadlifts? :)

Also, isn't that practically a full body workout above? :p
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As for deadlifts there's a few things, I am going to go back to a slightly narrower stance, also I have been starting with my shins practically touching the bar while standing, which from the form thread I have been reminded is not right. Also I need to learn to sit back and use my levers correctly to push through my heels, as I think I have been lifting with my upper body as applied to pushing through my heels.

As for HST I pretty much outline the routine in the first few posts of the log, glad you noticed by page 11 that I've been doing full body workouts :p
 
:(

Just askin bro

Good plan with the deadlifts, hope it works out :) I tend to do as you say and keep my shins back a little, others it puts me in a god awful position
 
Well tonight's session I think went well, felt good, deadlifts felt strong in my opinion, here's the workout:

Deadlifts 107.5kg
RDL's 62.5kg
Bench press 65kg
Bulgarian dumbbell deficit split squats 10kg
Seated DB shoulder press 22.5kg
Lat DB raises 10kg
CGBP 52.5kg
Calf raises 57.5kg

Here's my first set of my deadlifts

Enough bar humping???
 
10's week 2, roll out of bed 15 mins late so already behind before i even got to the gym.

Decided to have my breakfast shake and banana and blueberries before going to the gym. Normally save the banana for after. Well it seemed to help. I didnt get that lagging feeling after the 4th exercise, but it was still a challenging morning.

Squats 97.5kg
RDL 65kg
OHP 40kg
Lat Pull downs 65kg x6 60kgx4 both sets (supposed to be 62.5kg but machine sucks!)
Dips 15kg
Some for of rows - - skipped as really lacking on time!
Inclined DB Bench 25kg
Calf pres 210kg
BB curl 25kg super setted the last 2 exercises.

need to focus on my squat form alittle as i had some major lower back pump after the second set, just need to keep things strict.
Also i am not sure if i have slept funny of if i am starting to pick up a niggle. My right outside hip/glute is a little tendor, would foam rolling be of any help with this?
 
LOL Syla5 has been suspended for 2 days because he didn't full star out a swear. Rookie.
 
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