The Syla5 Files
- Thread starter Syla5
- Start date
the end of cycle 3
Deadlifts - using my belt again, felt some slight twinging in my lower ab section, really minor and wondering if it was pinching/bruising before rather then a pull or strain. Slight adjustment and no worries.
Bar x some
50x7
70x5
100x3
120x2 (one belted, one un for comparison)
125x6
125x6 unbelted, felt comfy still
125
Dips 20x8
40x6/5/5
DS BW x10
Standing cable rows
41x10
45x10/10
Goblet squats with pulse, getting deeper with less tuck and more upright with these, progress is small but noticable
14x10/10/10
DB Shoulder press
18x10 (standing)
20x10 easy!
24x9+22x2 very pleased with these, small pb there
Reverse crunches with strict PPT
bw x 10
Happy with the end of the first week of this cycle, hopefully the next 3 weeks go to plan.
Deadlifts - using my belt again, felt some slight twinging in my lower ab section, really minor and wondering if it was pinching/bruising before rather then a pull or strain. Slight adjustment and no worries.
Bar x some
50x7
70x5
100x3
120x2 (one belted, one un for comparison)
125x6
125x6 unbelted, felt comfy still
125
Dips 20x8
40x6/5/5
DS BW x10
Standing cable rows
41x10
45x10/10
Goblet squats with pulse, getting deeper with less tuck and more upright with these, progress is small but noticable
14x10/10/10
DB Shoulder press
18x10 (standing)
20x10 easy!
24x9+22x2 very pleased with these, small pb there
Reverse crunches with strict PPT
bw x 10
Happy with the end of the first week of this cycle, hopefully the next 3 weeks go to plan.
My recent bench rep max was a pretty comfy 95kg but then 100 wouldn't go 
I did get 100 last year a couple of times but messed around with cutting and going from strength to hypertrophic routines and back.
Across my week I do the following for chest and shoulder work
Db flat bench ss with inclined db bench
Bb flat bench
Dips (weighted)
Ohp
Seated db press ss with front raises
Face pulls
My bench hasn't progressed for 6 months, however I have also neglected my ohp for that period as well and haven't seen progress there either. I am just going to stick with strength training, smashing some volume on the assistance work, and be stubborn and demand my chest grows "CT fletcher style"
I did get 100 last year a couple of times but messed around with cutting and going from strength to hypertrophic routines and back.Across my week I do the following for chest and shoulder work
Db flat bench ss with inclined db bench
Bb flat bench
Dips (weighted)
Ohp
Seated db press ss with front raises
Face pulls
My bench hasn't progressed for 6 months, however I have also neglected my ohp for that period as well and haven't seen progress there either. I am just going to stick with strength training, smashing some volume on the assistance work, and be stubborn and demand my chest grows "CT fletcher style"
been updating my progress tracker file. It seems i got a bit lost in the 2nd half of 2012. I was more focused on dropping weight if my weight tracking is anything to go by.
Also from looking through my old books, I chopped about a bit i moved from a 3x8 routine to a strength 5's routine to wendler to HST and back to a strength routine all in the last 6 months of 2012.
Focus is going to be key this year. Less concern with my weight, and more drive to keep lifting more. Also interestingly there is quite a close tie in between my OHP and Bench progress. Might have to start pushing myself more on OHP's maybe even move it so that it isnt on the same day as Bench.
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Str cycle 3, week 2, 5's. Confidence with my squatting today was great. Loved them, need to keep this momentum up for gains
Squats
Bar x10
50x10
70x5
90x3
110x2
120x5/5/6 extra rep for extra gains
Set 2 side view
Inclined DB Bench Superset Flat DB bench
22x10+10
24x10+10/10+10
Pull ups
15x6
20x6 - these were a grind and not good so dropped it back again for cleaner reps
15x6
RDL's - light weight, focus on hitting the hammies for nice stretch and glute drive to help DL's more. Also wanted to avoid any unwanted lower back pump from being stubborn and hitting volume.
50x10
70x5/5 - next week if time allows i will do 4-5 sets at this weight or a bit more, as this is enough to get a decent stretch but doesnt hit my lower back to much which is good.
DB row - light
22x12/12 ran out of time super setted these between my RDL sets!
Session felt good, squats felt quick, and stable, with decent improvements over the last time i was squatting 120kg. Still knees coming in but much less then before, the worst leg angle I hit was vertical, improvements to be had but already improved on where i was.
Squats
Bar x10
50x10
70x5
90x3
110x2
120x5/5/6 extra rep for extra gains
Set 2 side view
Inclined DB Bench Superset Flat DB bench
22x10+10
24x10+10/10+10
Pull ups
15x6
20x6 - these were a grind and not good so dropped it back again for cleaner reps
15x6
RDL's - light weight, focus on hitting the hammies for nice stretch and glute drive to help DL's more. Also wanted to avoid any unwanted lower back pump from being stubborn and hitting volume.
50x10
70x5/5 - next week if time allows i will do 4-5 sets at this weight or a bit more, as this is enough to get a decent stretch but doesnt hit my lower back to much which is good.
DB row - light
22x12/12 ran out of time super setted these between my RDL sets!
Session felt good, squats felt quick, and stable, with decent improvements over the last time i was squatting 120kg. Still knees coming in but much less then before, the worst leg angle I hit was vertical, improvements to be had but already improved on where i was.
I could probably cut the squats 2" shorted if i am being honest, the camera angle doesnt do this any favours as its not perfectly side on, but the bar path stays nicely inline with the front of my ankle/midfoot as it should. This may be something to pay attention to at the meet, and it could also be my short legs/long body combo i have going on that means i sit down more as you say, because if i sit back more the bar/weight would shift back rather then staying central to my foot, causing me to fall over
Heres a set from behind. Also i think my shorts pattern makes it look a lot more tucky then it actually is. Gonna try some single colour shorts and see how things look.
3rd set from today.
Oh and its low bar position on my back, i think as detailed above my odd proportions make things look different to the norm.
Heres a set from behind. Also i think my shorts pattern makes it look a lot more tucky then it actually is. Gonna try some single colour shorts and see how things look.
3rd set from today.
Oh and its low bar position on my back, i think as detailed above my odd proportions make things look different to the norm.
hmmmm the strange thing is that everything still feels tight, nothing feels like it loosens up at the bottom and there is no dump feeling.
Maybe i need to try with the bar a little lower on my back and see if that natually pulls me back in to the squat a little more and also controlling the depth a little better.
definitley need to make sure nothing untoward is going on with my lower back at the meet.
Maybe i need to try with the bar a little lower on my back and see if that natually pulls me back in to the squat a little more and also controlling the depth a little better.
definitley need to make sure nothing untoward is going on with my lower back at the meet.
Bench day. I have decided to move OHP to a different day and see if i can make better progress on both.
Bench
bar x15
40x10
60x5
80x2
85x5/5/5+2 spotted
Very pleased with these got all my planned reps with no assistance at all, found an awesome spotter
, and i forced an extra couple of reps at the end which he really made me work for.
DB Heavy Row
36x8/8/8 might need to invest in some wrist weights very soon, i am supposed to be doing 6 solid tight reps but it doesnt feel enough, and the db's only go to 36
DB shoulder press
26x8/8/5 damn these are tough
Front squats
Bar x 10
40x9
60x8
80x5
100x2 PB - depth needs work but focused on keeping things tight through the whole movement.
60x5
Face Pulls
36x10
41x10/10
Pallof Press
18x10/10
Reverse crunches
bw x 10
Bench
bar x15
40x10
60x5
80x2
85x5/5/5+2 spotted
Very pleased with these got all my planned reps with no assistance at all, found an awesome spotter
, and i forced an extra couple of reps at the end which he really made me work for.DB Heavy Row
36x8/8/8 might need to invest in some wrist weights very soon, i am supposed to be doing 6 solid tight reps but it doesnt feel enough, and the db's only go to 36
DB shoulder press
26x8/8/5 damn these are tough
Front squats
Bar x 10
40x9
60x8
80x5
100x2 PB - depth needs work but focused on keeping things tight through the whole movement.
Face Pulls
36x10
41x10/10
Pallof Press
18x10/10
Reverse crunches
bw x 10
the heavy set was very different depth wise compared to the other sets. it was more of an exploratory try at a heavy weight where back tightness > depth for now.
Here is one of my 60kg sets for depth
As for stance, to narrow and i tuck, i would prefer to hit depth with a straight back and have a slightly wider stance. This stance still has the inside of my foot inline with the outside of my shoulder so 4-6" wider total compared to shoulder width, but allows me to get much cleaner depth. As my ankle mobility continues to improve this will allow me to bring the stance in and achieve depth and have a narrower stance.
Here is one of my 60kg sets for depth
As for stance, to narrow and i tuck, i would prefer to hit depth with a straight back and have a slightly wider stance. This stance still has the inside of my foot inline with the outside of my shoulder so 4-6" wider total compared to shoulder width, but allows me to get much cleaner depth. As my ankle mobility continues to improve this will allow me to bring the stance in and achieve depth and have a narrower stance.
Cheers Guys.
Ah Mrthingyx i get what you mean now by splayed knees!! i have been using a wider stance to get my knees out, now i will focus on actually getting my knees out rather then widening my stance to achieve the same as i am clearly robbing my self of ankle range improvement!
Ah Mrthingyx i get what you mean now by splayed knees!! i have been using a wider stance to get my knees out, now i will focus on actually getting my knees out rather then widening my stance to achieve the same as i am clearly robbing my self of ankle range improvement!
I am sure you linked the ankle band stretches from M-wod for me They are somewhere in my log. Also there is a recent video on Mwod showing the soft ball work on the ankle, i have been doing that as well with my lacross ball until i can find a decent soft ball to use. Then its just general soft tissue work on my lower legs with the roller and lacrosse ball.
Main thing is the ankle band stretches, i do these every gym session between my warmup sets.
They are somewhere in my log. Also there is a recent video on Mwod showing the soft ball work on the ankle, i have been doing that as well with my lacross ball until i can find a decent soft ball to use. Then its just general soft tissue work on my lower legs with the roller and lacrosse ball. Main thing is the ankle band stretches, i do these every gym session between my warmup sets.
Last day of 5's week of cycle 3, deadlifts and OHP. Pleased is a good word to sum up today.
Deadlifts
Bar x 10
60x5
90x5
110x4
130x2
135x5/5/5
Went with a slightly narrower stance and it felt strong! slight hip raising early to address. Set 3 a little fatigue kicking in, and deadlifting infront of a mirror brings out the headfault in me
OHP
Bar x 5
30x5
40x3
55x5/5/5
Dips
bw x8 warmup, got a serious case of bro shoulders going on, all kinds of tightness today even after some band dislocations
30x7/6/7 damn these were tough after OHP, but i want OHP to improve well to help with my benching.
Standing Cable Row
41x10
45x10/10
Goblet Squats with pulse (running out of time)
10x10
12x10
One of the PT's came over to speak to me as i was heading back in to the changing rooms, and i thought "oh god here we go". He said he noticed i was training for functional strength and more focused on strength, and then went on to say he was really impressed with my lifting and would like to train with me next week, in a non PT fashion. I consider that a complement, as long as he doesnt try and turn it in to PT sessions hes more then welcome to train with me
Deadlifts
Bar x 10
60x5
90x5
110x4
130x2
135x5/5/5
Went with a slightly narrower stance and it felt strong! slight hip raising early to address. Set 3 a little fatigue kicking in, and deadlifting infront of a mirror brings out the headfault in me
OHP
Bar x 5
30x5
40x3
55x5/5/5
Dips
bw x8 warmup, got a serious case of bro shoulders going on, all kinds of tightness today even after some band dislocations
30x7/6/7 damn these were tough after OHP, but i want OHP to improve well to help with my benching.
Standing Cable Row
41x10
45x10/10
Goblet Squats with pulse (running out of time
)10x10
12x10
worked on feet closer together and extra splay on the knees to really push the ankle mob to new limits. Yes my back could be more upright, but i have reduced my stance width by a good 4-6" so this was a good start i feel.
One of the PT's came over to speak to me as i was heading back in to the changing rooms, and i thought "oh god here we go". He said he noticed i was training for functional strength and more focused on strength, and then went on to say he was really impressed with my lifting and would like to train with me next week, in a non PT fashion. I consider that a complement, as long as he doesnt try and turn it in to PT sessions hes more then welcome to train with me
Nice lifting Syla
Cheers, I should have been doing 50 for 5 this cycle, but after writing up my progression over the months it is clear that bench and OHP seem to have very good progress synergy, so i am trying to beast it on both to really reap the benefits. Lets hope it works.
Hmmmm... watching the second goblet video, you lose lumbar control on a couple of reps.
Looking back at the video (for the third time! /nohomo) and you're rounding your upper back. I'm guessing this is because of how you're holding the dumbell, but I've noticed from front squatting how this really translates down into the lumber region.
When holding the 'goblet' really pin your shoulders back and force your elbows up, back and in as you do this. This will put you in a more vertical position and really push your ankles to accommodate.
Shall do
I was waiting for your feed back Hmm lower abdominal/oblique issue has not gone, dead lifting for 5/6 weeks with no belt, and lots of extra core work doesn't seem to have improved things much, and now I have reintroduced my belt I have had a couple of little tweaks again.
Any thoughts on exercises to really hit the lower obliques/abs, the following just don't quite hit the area enough:
Planks, rollouts, reverse crunches, pallof press.
Landmines seem to get the area but only at the very end of the movement, which makes it very much harder to focus on getting that area really worked as well
Also, Mrthingyx any advice on how I can front squat with the proper grip???? I think this will help
me a lot with the overall movement.
Any thoughts on exercises to really hit the lower obliques/abs, the following just don't quite hit the area enough:
Planks, rollouts, reverse crunches, pallof press.
Landmines seem to get the area but only at the very end of the movement, which makes it very much harder to focus on getting that area really worked as well
Also, Mrthingyx any advice on how I can front squat with the proper grip???? I think this will help
me a lot with the overall movement.
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