The Syla5 Files

Deload for cycle 3

Squats
Bar x10
60x5
90x3
110x2
130x2
140x1
150x1/1
Loaded unracks
160x10sec
170x10sec
180x10sec damn this was heavy

Pull ups
BW x6/6/6

RDL's
70x8
80x8
90x8

Inclined DB bench
24x10/10/10

DB row (light)
18x12/12/12

Did some heavy squats just to keep in touch with them but much less volume and also some heavy unracks in prep for the weekend :). Changed the order about slightly as well as I want to give RDL's a little more focus over the next few cycles.
 
Cycle 3 summary

Targets Achieved (best set % of RM)
Squat
3x6 115 (75%) 115 (77%)
3x5 120 (80%) 120 (80%)
4x4 125 (83%) 135 (90%)
4x3 130 (86%) 150 (100%)

Deadlift
3x6 125 (74%) 125 (74%)
3x5 135 (80%) 135 (80%)
4x4 145 (85%) 145 (85%)
4x4 155 (90%) 155 (90%)

Bench
3x6 82.5 (82.5%) 82.5 (82.5%)
3x5 85 (85%) 85 (85%)
4x4 87.5 (87.5%) 90 (90%)
4x3 90 (90%) 95 (95%)


Cycle 4 targets

Targets
Squat
3x6 120
3x5 125
4x4 137.5
4x3 152.5

Deadlift
3x6 127.5
3x5 137.5
4x4 147.5
4x3 157.5

Bench
3x6 82.5
3x5 87.5
4x4 92.5
4x3 97.5

slight re-gigging of the routine just to focus a little more on my hamstrings as i think they are a weakness in my deadlifts, so adding in some extra RDL's on day 2 as i seem to have more time now i have moved OHP to a seperate day to bench.
 
cycle 3 deload day 2 Bench

Bench: seeing as its deload week i thought i would give paused benching a go if i really want to try my hand at power lifting one day I need to.

bar x 20
40x10
60x5(p)
80x3(p)
90x2(p)
95x1(p) PB, and matching my current touch and go rm
100xf lost tightness went up about 4-6 inches, maybe if i was fresh
100xf hit the catchers totally threw me off
heres my 95kg

DB rows (heavy)
36x6/6/6

DB shoulder Press
20x10/10/10

Front squats
Bar x5
50x8/8
90x2, felt good, looked good.
hmmm lets see how my form holds with a bit more weight
110x1 PB
Looks a little messy, the second i unracked it i was very conscious of the fact i didnt have catchers in place.
I am toying with the idea of seeing where i can take these if i have them in my routine more regularly then every other week.
 
LiE said:
Rowing?

Looks like your triceps were struggling with the 95kg. I'd suggest adding in CGBP. This is why I like my chest/tris day, smash them into oblivion, been making all kinds of strength gains.
Click to expand...

I have never really felt like i get anything from CGBP, which is why i dropped them before.

Would anything else be an idea as well, skullcrushers, tricep pushdowns? I am suprised considering my dips are pretty reasonable.
 
Slight tweaks to my training routine, I will have the bros review it on saturday but this is how my plan is going to look.

Day 1
Squat
Pull Ups
RDL
Inclined DB Bench
Standing Cable Rows

Day 2
Bench
DB Row
Seated DB Shoulder Press
Front Squat
CGBP
Face Pulls

Day 3
Deadlifts
OHP
Dips
BOR's
RDL's (light)/GHR's (if i can find somewhere to do them)

I have taken out one squat variant from the week, and taken out the Light DB rows, to replace them with CGBP, BOR's, and i have also added in RDL's on a second day of the week to really hit my hamstrings.
The set/rep work will stay as is for now, but i may move to 5's and 3's for cycles of 4-5 weeks per rep range block.
 
Bro down day and my main goal was to leave with a new squat pb, well things went as follows:

Squats
Bar x many
60x5/5
100x5
120x3
140x1
150x1 (current pb)
160x1 PB
165x1 PB
170xf... Not quite enough there.
The squats weren't perfect, knee collapsing was strong today, Something to work on.
160kg
165kg

Some fun stuff

Ring dips, band push ups, bench for some reps

Deadlifts
40x5
80x5
100x3
120x3
140x1
160x1
170x1 current pb
180xf/f wasn't planning to try a Deadlift pb and was totally fried by this point (3hours in to training)
100+35kg chains x5
NSFW :P

Top day, nice work from everyone, fun was had, great conversation with like minded lifters is always good.
 
oh lawd after saturday this morning was tough haha.

Str cycle 4 week 1 6's

Squat - grip adjustment, squatting with thumber under the bar now
barx10 with some good evenings (Ice TM'ed) thrown in
60x5
100x3/2 - things were wobbly and tight, and the new grip was tough especially without a mirror.
120x6/5+f/6
last set

Pull ups
BWx6
10x6/6

RDL's
Bar x5
60x6/8
80x8

Inclined DB bench
24x10
28x10/10

Standing cable rows
45x10/10/10

Interesting session, the squats felt very hard to control, but easy to drive through the lift, stablising muscles more fatigued then my main ones. Also the new grip made things a little tougher, but if i want to powerlift one day i have to make sure i am doing everything to the regulations.
 
Cheers Dom, yeah as delvis says I noticed this during my set. I put it down to fatigue from Saturday, more so on the stabilisers then the main lift muscles. It used to be regular, but I worked hard to become symmetrical, guess it just snuck up on me this morning :). Oh and no mirror squatting sucks lol
 
Bench Day

Bench
Bar x many
40x10
60x5(p)
80x6 (3p)
80x6 (2p)
80x6
trying to pause as many as possible, starting weight this cycle was going to be 82.5 but all reps were going to be regular bench. Decided to work in as many pauses as possible while not dropping the weight to much.

BOR's
40x10
60x10/10/10
The 40's felt great, the 60's felt mediocore at best and by half way through the 2nd set and the whole of the 3rd i couldnt feel anything in my back as my hamstrings were on fire!
This might be a case of lighter is better while i bring my hammies up to speed so that they can cope and i can feel whats going on with my back.

Seated db shoulder press
26x8/8/7

Front squat
Bar x5
40x5
60x6/8/7

CGBP
Barx10
50x10
60x8/9

Facepulls
43.3x10
47.3x10/10
odd weight because i didnt notice a silly additional weight on the stack..

overall I am not pleased with my hamstrings, I now have a strong feeling that they are my current main weak point so I am going to be working on bringing them up to speed over the next couple of cycles.
 
yeap, i dont think its the movement thats wrong, as my back feels like it has been worked nicely. Its more that i couldnt get that mind muscle link because my hamstrings were lit up!
 
King Damager said:
May require some mobility work on your hamstrings to help you 'sit' in that position more comfortably?
kd
Click to expand...
I think its a combination of weak hamstrings, and short hamstrings and a long upper body that all work against me.
I do mobility work on them already, but i will be targeting them a little more ;)

Morba said:
good work on the recent pbs fella :D
Click to expand...
Cheers Morba, just need to get that deadlift moving in the right direction

LiE said:
Give them hammies some lovin'
Click to expand...

Damn straight, they are going to hate me by the end of this week, and i think they will leave my body entirely by the end of this cycle, but gotta get these boys working :cool:
 
Deadlifts, fun session :D

Deadlifts
Bar x 10
70x5
90x5
110x3
127.5x6/6/7
3rd set, lost count, felt good :)

OHP
Bar x5
40x3
50x6
52.5x6/6

Dips
BW x10
20x10
25x9/8
DS bw x5 tri's completely fried by this point, last two reps i had to really dig deep

DB Row (heavy)
36x8/8/8

RDL's (light) SS with GHR's (assited from the floor)
bar x 10
60x10/10
BWx10/10

I wish the gym had a proper GHR machine as ramming my heels under a bench and not having anything for my tighs to lower to means the little assist off the floor is a must, and its not easy to be consistent with that while nuked :(

First world problems, my loose fit 30" wasit jeans are to big at the waist and far to small round the tighs. DAMN ME for working my legs like a real man :(
 
There is nothing anywhere in the gym to jam legs under, I checked everywhere, and got some strange looks while testing out some of the leg machines to see if i could haha.

Best thing that can be done, is using the benches that are normally in the smith machine and jamming my heels under the foot rests, also grabbed a mat from the class room so i didnt destroy my knees on the floor.

Also where were you this morning slacker?!
 
LiE said:
Easy mode deadlifts. Could have done plenty more reps :)
Click to expand...

Yeah they did feel easy! maybe i should review my progression from 10kg week on week to 5kg jumps and bring the bottom end closer to the top. However these lighter periods allow me more time to work on other things like bringing dem hammies up to speed, and focusing on form as well.
 
Cycle 4 week 2 5's. Squats today, been looking forward to these, loving squats at the moment.

Also quick weight update, weighed in at a hefty 11st 13lb on sunday morning after a completely rubbish saturday food wise! Holiday soon, and anyone would think i am trying to lard up for it haha.

Squats
Bar x15
60x5
100x3
120x3
125x5
125x6
125x5
3rd set

Pull Ups
BWx6
10x6
10x6
10x6

RDL's
Bar x5
60x8
60x8
70x8

Inclined DB Bench
20x6
28x10
30x10
30x8

Standing cable rows (weight and reps per arm)
45x10
45x10
45x10

right shoulder appears to be building up some tightness in the scap area, need to get the ball in there. Maybe even treat myself to a massage :D
 
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