The Syla5 Files
- Thread starter Syla5
- Start date
Not sure how you managed a straight back crunch
With calve raises, you need weight and lots or reps to get a nice pump, if you have to as well just stick some BW supersets in to get it going. I'm finding single leg calve raises make my calve pump up nice currently.
more of a movement from the hip as apposed to crunching the abs, and keeping the core braced the whole time.
As for calve raises, i do plenty of volume in 15's and 10's weeks, this is supposed to be heavy weeks, but i just dont get anything out of the heavy calf raises, so i went back to a bit of volume on them today
I do do both through the different cycles, just the heavy ones past a certain point dont actually feel like they are working much, so i am not going to go as heavy and stick to sets of 10....
your confusing me 
the only exercise that i dont feel is useful, is heavy low rep calf raises, so when i get to 5's now for the first couple of weeks i will follow the 3x5 method and when i get to a certain weight (70kg) i will just do more reps instead of adding weight. Just for calf raises.
the only exercise that i dont feel is useful, is heavy low rep calf raises, so when i get to 5's now for the first couple of weeks i will follow the 3x5 method and when i get to a certain weight (70kg) i will just do more reps instead of adding weight. Just for calf raises.
Good good 
I'm still waking up, tried to turn on the cubard light this morning only to realise there is no light there and I was infact turning off the light while the gf was showering
Just seen the vids above for the squats. Good effort on pushing
I'm still waking up, tried to turn on the cubard light this morning only to realise there is no light there and I was infact turning off the light while the gf was showering Just seen the vids above for the squats. Good effort on pushing
Been a bit lax with my self control recently regarding food, to many choclates and less strict on my dinners.
I am now sitting at around 11st 9lb (74kg) which is about 2kg more then i would like to be. Time to switch on Mr Self control again, i am not going back in to cut mode, however i am going to be strict on the diet again and hopefully do a bit of the imfamous dropping fat while adding muscle (i know, lolz all round, nigh on impossibru etc etc but hey lets see)
Overall is 9lb in 16 weeks to bad? I guess i should take some progress pics and get them up at some point so you can all see its not just 9lb of lardy fat haha
I am now sitting at around 11st 9lb (74kg) which is about 2kg more then i would like to be. Time to switch on Mr Self control again, i am not going back in to cut mode, however i am going to be strict on the diet again and hopefully do a bit of the imfamous dropping fat while adding muscle (i know, lolz all round, nigh on impossibru etc etc but hey lets see)
Overall is 9lb in 16 weeks to bad? I guess i should take some progress pics and get them up at some point so you can all see its not just 9lb of lardy fat haha
HST 5's cycle 2 day 8.
Today was a good day for deadlifts
If i may say so myself i think i nailed it, vid up of my first set of DL's at 135x5, second and 3rd sets went up just as smoothly. Very happy with today as this was a new rep PB, not only once but 3 times. Everything else was not quite as good as i would have hoped, bench was well lagging somewhat, RDL's i tried out going lower so dropped the weight a little, but was pleased with the desired effect, and i swapped out bb curls for chins today.
Deadlift 135kg
Bench Press 82.5x5 82.5x3(+2spotted) 82.5x3(+2spotted) think i was a bit nuked after DL's and also having to take short rests as only 1 guy to spot and he was leaving
RDL 60x5 80x5 80x5
Walking Lunges 20kg
Chin Ups 8 8
Pull Ups 5 5
Today was a good day for deadlifts
If i may say so myself i think i nailed it, vid up of my first set of DL's at 135x5, second and 3rd sets went up just as smoothly. Very happy with today as this was a new rep PB, not only once but 3 times. Everything else was not quite as good as i would have hoped, bench was well lagging somewhat, RDL's i tried out going lower so dropped the weight a little, but was pleased with the desired effect, and i swapped out bb curls for chins today.
Deadlift 135kg
RDL 60x5 80x5 80x5
Chin Ups 8 8
Pull Ups 5 5
Last edited:
Nice work on the deadlifts
+1. Looks like the Deadlifts are finally starting to 'click' for you
. I hope to see more PB's soon 
Skipped training yesterday and pleased I did as today went about 10 times better then I expected
So no HST 5's today, it was all about the form and working the squats and deadlifts
Down to Oxford with LiE, Delvis, Steedie, and the gracious hosts Dom and Ice, first up it was squats.
I thoug ok let's work on form and focus in on improving things and learning from the expertise of ice and Dom, that I wouldn't normally have access to.
Bar x8
Bar x 8
60 x 5
60x3
80x5
100x4
120x1 things are feeling good, really good, time to stick its singles, haven't squatted more then 130 since July at the last gym rate meet.
130x1
140x1
150x1 (matched pb, but much better form and 7kg lighter)
160xf
160xf both so close, but pleased considering no heavy squatting in 5 months
Deadlifts, I felt this was my worst lift, well let's see...
60x5
100x3
120x3
130x1
140x3
150 skipped (current pb)
160x1 my old nemesis I was expecting a fight, seems like I won with ease
170x1 another new pb so please
180xf
180xf
Fatigued now massively, but so so pleased with today
Just for fun and cause I never get to see my back
So no HST 5's today, it was all about the form and working the squats and deadlifts
Down to Oxford with LiE, Delvis, Steedie, and the gracious hosts Dom and Ice, first up it was squats.
I thoug ok let's work on form and focus in on improving things and learning from the expertise of ice and Dom, that I wouldn't normally have access to.
Bar x8
Bar x 8
60 x 5
60x3
80x5
100x4
120x1 things are feeling good, really good, time to stick its singles, haven't squatted more then 130 since July at the last gym rate meet.
130x1
140x1
160xf both so close, but pleased considering no heavy squatting in 5 months
Deadlifts, I felt this was my worst lift, well let's see...
60x5
100x3
120x3
130x1
140x3
160x1 my old nemesis I was expecting a fight, seems like I won with ease
180xf
Fatigued now massively, but so so pleased with today
Just for fun and cause I never get to see my back
Looks like it has all 'clicked' now. Wont be long til you hit 200kg now.