The Syla5 Files
- Thread starter Syla5
- Start date
Week 3 of cycle 3 and the start of 4 rep sets on the big lifts. Today was good 
working sets of 125kg was the plan....
Squats
bar x15
60x5
80x5
100x3
115x2
125x4 hmm felt very light, check bar, yep 125 on there!
130x4pb flew up, checked vid, looked pretty good.
135x4/5pb's felt solid, really pleased with today.
Inclined DB Bench
26x10
28x10/10
tight on time after squats, ditched the flat db bench superset and just did more weight
Pull Ups
15x6/6/3+bw x5
RDL
50x10
70x5/5
DB Rows (light)
22x12/12
Leg raises
5
Really tight on time due to sleeping in 15 mins extra and squats taking longer anyway in week 3/4 due to more sets.
No issues for my lower oblique/abs from wearing my belt for squats. I think i need to make the decision to work without my belt on deadlifts while i try and bring that area back up to full health. Hoping hanging leg raises will help, and my two week Holiday in May as well.
I am not sure where this is gonna put me next week for triples as i was supposed to be doing 130 haha.
working sets of 125kg was the plan....Squats
bar x15
60x5
80x5
100x3
115x2
125x4 hmm felt very light, check bar, yep 125 on there!
130x4pb flew up, checked vid, looked pretty good.
135x4/5pb's felt solid, really pleased with today.
the 135kg sets
A little to much knee movement for my liking on the last rep of each set, so on the 4th set i threw in an extra rep and really focused on knees out.
Inclined DB Bench
26x10
28x10/10
tight on time after squats, ditched the flat db bench superset and just did more weight
Pull Ups
15x6/6/3+bw x5
RDL
50x10
70x5/5
DB Rows (light)
22x12/12
Leg raises
5
Really tight on time due to sleeping in 15 mins extra and squats taking longer anyway in week 3/4 due to more sets.
No issues for my lower oblique/abs from wearing my belt for squats. I think i need to make the decision to work without my belt on deadlifts while i try and bring that area back up to full health. Hoping hanging leg raises will help, and my two week Holiday in May as well.
I am not sure where this is gonna put me next week for triples as i was supposed to be doing 130 haha.
What was that about my advantage?Nice lifting and congrats on the PB! 140kg for 5 reps next week?
Triples next week, so i will have to start at 140 and see how it feels! i think 145 for triples will be about right, otherwise i will be tripling with my current RM
Weight looked pretty comfy, good work
One thing I noticed on the 2nd video is when you initiate the movement, you're hips tilt first, then flatten out at the bottom.
Good spot, yeap this is a hangover from my old anterior pelvic tilt! need to make sure i lock in PPT before starting my descents
something to double check i am not over doing in a couple of weeks
(slwoly building a list!)Excellent, can't wait
Couple of updates I missed out
Weight sunday morning post ULC day was (according to home scales, which appear to add +4lb compared to the gym scales, both me and the wife have notices this, but to keep things consistent I still use them for now)
11st 9.5lb
Weight Saturday morning post backload
11st 11.5lb
At the start of the year I was 11st12lb, dropped to 11st 4lb and now dryish weight is back to around 11st 9.5lb.
This puts me at +5.5lb in 12 weeks. Fat gains accounted for I am quite satisfied when I see myself in the mirror at the moment and I am improving my strength. I m happy with CBL and even with my non optimal am training, and occasionally not sticking to the program, I have made the most
Optimal gains so far compared my previous attempts to bulk.
Couple of updates I missed out
Weight sunday morning post ULC day was (according to home scales, which appear to add +4lb compared to the gym scales, both me and the wife have notices this, but to keep things consistent I still use them for now)
11st 9.5lb
Weight Saturday morning post backload
11st 11.5lb
At the start of the year I was 11st12lb, dropped to 11st 4lb and now dryish weight is back to around 11st 9.5lb.
This puts me at +5.5lb in 12 weeks. Fat gains accounted for I am quite satisfied when I see myself in the mirror at the moment and I am improving my strength. I m happy with CBL and even with my non optimal am training, and occasionally not sticking to the program, I have made the most
Optimal gains so far compared my previous attempts to bulk.
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Dom that vid is useful. Mythingyx i tried to remember what you told me about goblet squats and apply it to front squats, I didnt remember in full but some thing clicked thats for sure . I will save the post on my phone next time.
Bench
bar x 20
40x10
60x5 (paused)
80x2(p)
87.5x4/4/4 nice and smooth!
90x4
2nd week of new random spotters and 2nd week of getting a good one.
DB Row - limited by the db weights, might request they buy some oly db handles.
36x8/8/10
DB Shoulder Press
26x8/8/7
middle set i had a massive moment at the end of rep 4!! my arm just started to tilt back, managed to bail without dropping the weight like a ****, and nothing got over stressed, 20sec breather and back on it
Front squats
Bar x10
40x10 ...somethings clicked with my grip, and bar position feels good.
60x8
80x3/5
Face Pulls
41x10
45x10/10
Hanging leg Raises SS with Landmins
Bw x 15/10
Bar x 20
5x20
. I will save the post on my phone next time.Bench
bar x 20
40x10
60x5 (paused)
80x2(p)
87.5x4/4/4 nice and smooth!
90x4
2nd week of new random spotters and 2nd week of getting a good one.
DB Row - limited by the db weights, might request they buy some oly db handles.
36x8/8/10
DB Shoulder Press
26x8/8/7
middle set i had a massive moment at the end of rep 4!! my arm just started to tilt back, managed to bail without dropping the weight like a ****, and nothing got over stressed, 20sec breather and back on it
Front squats
Bar x10
40x10 ...somethings clicked with my grip, and bar position feels good.
60x8
80x3/5
The new grip is still a little uncomfortable but miles better then how i was trying to use this grip. I know i am still not getting it quite right but it defo made a difference. Working on bringing my feet closer together. There will be a limit on stance width at some point due to no oly shoes and not using plates under my heels.
Face Pulls
41x10
45x10/10
Hanging leg Raises SS with Landmins
Bw x 15/10
Bar x 20
5x20
Yeap the rocking was only present I think as the weight got heavier, and I was being a little quick with the movement. I plan on slowing things down and really making te movement smooth and consistent. I just need to find a stance width that I am happy with and that isnt to wide making things to easy.
The input helps and has led to these improvements so cheers goblets on Friday and looking forward to these.
The input helps and has led to these improvements so cheers
goblets on Friday and looking forward to these.Bro training with a bro and his bro was had at Muscle ville with my gracious host LiE.
Deadlift
Bar x 10
70x5
100x5
120x2
130x2 belt twinge
145x4
150x1 extra 5kg on one side curtsy of LiE, went up dodgy and instantly knew it was uneven weight lol
145x4/4 all belt less and PB's
145x4
First belt less set old form
Last working set, fatigued to ****
Revised form, belt slightly high as wanted to avoid twinge, will work on this.
Had a play about with form started to bring the hips a little higher to start and load the hamstrings a little better, and bring the bar in so that it is sitting more over the midfoot. This helped with my stupid twinge and hopefully will disappear as I can train without aggravating it.
OHP
Bar x5
45x3
57.5x4 felt easy and so upped the working weight
60x4/4/4 all PB's
Dips
BW x8
25x4
50x1
72.5xf crazy attempt at a BW dip haha
BW x10/10
High bar squat
40x10
70x10/10 did these to fast need to slow down the motion and control it better
The end of week 3 of the 3rd cycle of my strength routine and I have achieved rep PB's in the big 4. I am happiest with the squats by a long way, feeling really pumped for Monday's squat triples, just need to refind the love for deadlifts.
Deadlift
Bar x 10
70x5
100x5
120x2
130x2 belt twinge
145x4
150x1 extra 5kg on one side curtsy of LiE, went up dodgy and instantly knew it was uneven weight lol
145x4/4 all belt less and PB's
145x4
First belt less set old form
Revised form, belt slightly high as wanted to avoid twinge, will work on this.
Had a play about with form started to bring the hips a little higher to start and load the hamstrings a little better, and bring the bar in so that it is sitting more over the midfoot. This helped with my stupid twinge and hopefully will disappear as I can train without aggravating it.
OHP
Bar x5
45x3
57.5x4 felt easy and so upped the working weight
60x4/4/4 all PB's
Dips
BW x8
25x4
50x1
72.5xf crazy attempt at a BW dip haha
BW x10/10
High bar squat
40x10
70x10/10 did these to fast need to slow down the motion and control it better
The end of week 3 of the 3rd cycle of my strength routine and I have achieved rep PB's in the big 4. I am happiest with the squats by a long way, feeling really pumped for Monday's squat triples, just need to refind the love for deadlifts.
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Cycle 3 triples week, squat day today, I was quite pumped for this after last weeks session.
Squat
Bar x10
60x5
90x5
110x2
130x1 paused, felt really comfy
Working sets
140x3 PB smooth
145x3 PB some knee movement
150x3 current rep max! PB considering this is my current RM I was pleased
150x3 another go, last rep was lol on the knees coming in but I was still pleased
Vids in working set order
Inclined DB bench
28x10/10/10
Pull ups
BW x 3
15x6/6/6
RDL's
70x5
90x5/5
Leg curls
45x10
Standing cable rows
45x10/10/10
Plank
45sec x1/1
Please with today, work to do on my squats but really pleased with my progress since the start of the year.
Squat
Bar x10
60x5
90x5
110x2
130x1 paused, felt really comfy
Working sets
140x3 PB smooth
145x3 PB some knee movement
150x3 current rep max! PB considering this is my current RM I was pleased
150x3 another go, last rep was lol on the knees coming in but I was still pleased
Vids in working set order
Inclined DB bench
28x10/10/10
Pull ups
BW x 3
15x6/6/6
RDL's
70x5
90x5/5
Leg curls
45x10
Standing cable rows
45x10/10/10
Plank
45sec x1/1
Please with today, work to do on my squats but really pleased with my progress since the start of the year.
hmm bench press, why do we have this love/hate relationship....
Bench
Bar x 20
40x10
60x5 (paused)
80x2 (p)
92.5x3/3
95x3
95x2+1 spot
DS 60x5 (p)
Pleased with bench, still room for improvement, the 95's were tough, and way out of paused range for me at the moment.
DB Row (heavy)
36x8/8/8
DB Shoulder Press
24x8/8/7
DBSS
22x10/9/10
Did the first 10 on the left leg, then the next 9 on the left before realising i hadnt changed leg! switched to the right leg and smashed out 19 reps, collasped in a heap for about 5 mins nearly had to call it a day there. Got back up and finished off the last set.
NEVER superset DBSS with DBSS its foolish, and dumb, and stupid!
Face Pulls
45x10/10
So nuked after the DBSS's havent felt like that since my first ever session where LiE had me squatting then doing DB lunges!!
Bench
Bar x 20
40x10
60x5 (paused)
80x2 (p)
92.5x3/3
95x3
95x2+1 spot
DS 60x5 (p)
Pleased with bench, still room for improvement, the 95's were tough, and way out of paused range for me at the moment.
DB Row (heavy)
36x8/8/8
DB Shoulder Press
24x8/8/7
DBSS
22x10/9/10
Did the first 10 on the left leg, then the next 9 on the left before realising i hadnt changed leg! switched to the right leg and smashed out 19 reps, collasped in a heap for about 5 mins nearly had to call it a day there. Got back up and finished off the last set.
NEVER superset DBSS with DBSS its foolish, and dumb, and stupid!
Face Pulls
45x10/10
So nuked after the DBSS's havent felt like that since my first ever session where LiE had me squatting then doing DB lunges!!
Lol just why
haha stupidness, it was never my intention to superset but after i realised i had not changed legs, i just went balls to the wall and nailed it, never again
Strength cycle 3 week 4 day 3 Deadlifts....no powah weight 73kg, might need to cut down the backloads next week (deload week) and drop a little fat as defo adding some as well as lean mass
Deadlifts
Bar x10 RDL Bar x5
70x5
100x4
120x3
140x1
155x3/3/3/2 slow, lossing tightness, rubbish..i put this down to a shockingly poor backload last night, i think i must have only hit about 300g of carbs if that. Already feeling it in my back, on the plus side, no twinging from my lower ab niggle.
set 3 of deads
OHP
Bar x5
50x3
62.5x3/3/1/1 ....
DS 40x10
Dips - had left belt in bag, cba to get it
BW x12/12/12/12 cardio dips
Standing Cable Row
45x10/10/10
Goblet w/pulse
14x9/8
slowed down my descent on my goblets, 2nd set here
weight 73kg, might need to cut down the backloads next week (deload week) and drop a little fat as defo adding some as well as lean massDeadlifts
Bar x10 RDL Bar x5
70x5
100x4
120x3
140x1
155x3/3/3/2 slow, lossing tightness, rubbish..i put this down to a shockingly poor backload last night, i think i must have only hit about 300g of carbs if that. Already feeling it in my back, on the plus side, no twinging from my lower ab niggle.
set 3 of deads
OHP
Bar x5
50x3
62.5x3/3/1/1 ....
DS 40x10
Dips - had left belt in bag, cba to get it
BW x12/12/12/12 cardio dips
Standing Cable Row
45x10/10/10
Goblet w/pulse
14x9/8
slowed down my descent on my goblets, 2nd set here
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