The Syla5 Files

Starting a week of negs on my main lifts this week.

Decided to start with trying my bench rep max, having not done heavy benching for a while I was being optimistic.

Bench press
Bar x 10
40x5
60x3
80x1
90x1 flew up quite suprised
100xf :( I started to feel my fatique from Saturday kick on on this and my back started to cramp up' never mind, pleased with the 90 though.
Negs 100x4 90x3 90x3
Drop set 60x8

Dips BW x10
10x8
15x6
20x5

Bulgarian split squats
7.5x10 per leg
10x10 per leg

Pull ups
BW x5
BW x5

Reverse offset lunges
8x8 per leg
16x8 per leg

Negs are hard, and you need a good spotter for the, no way I could have done these solo at all.
 
It would appear that bench press negs really have an effect! my chest is ruined this morning and it made squatting fun, well getting under the bar anyway!

Squats
bar x 8 60x6 80x5 100x3
120x3 125x3 125x3
using my que's from saturday, knees still came in on reps 2 and 3 of the 125 sets but not as serverly. I think i will be focusing on this with more volume and less weight to really drill it home :)
OHP
Barx5 40x5 55x3 55x3
Standing Cable Row
15x10 17.5x10 (reps per arm)
RDL (2 sec pause) 60x8 60x8 60x8
Calf raises 40x10 50x10 50x10
Bit of stretching
 
well i am hoping that reconditioning my brain will help when i get back to heavy sets again.

i am pulling together a new routine, but i am considering one more HST cycle to instill the things i learnt on saturday in to my head, maybe, or i might just do a volume cycle of the new routine and go from there.

If i start another cycle on 31/12/12 i should be finished and with a deload week be able to start my new routine on 18/02/12, but in the same time i could be at the end of my 2nd cycle of the new routine, so depends on what goals i set myself really, as i am not quite going to hit my 2012 goals that i had set

100kg bench x 2 reps
150kg squat x 2 reps
150kg dl x 2 reps

I cant do the bench, i could possibly with a lot of damned effort do the squat maybe, and i am quite confident i could smash the dl one now :)
 
The deadlift would be easy mate, you shifted the 170 on Saturday did you not? Flew up from what I remember

I really need to get a plan together, I never do cycles (on purpose anyway) so should think something up.
 
Slya5, pinch LiE's mini bands when they arrive and do some of the lady exercises that he is doing. Sometimes you just need to strengthen your external rotators to get them working better.

Bad luck on the bench, that was a close one. That sounds like a nice plan for your squats for now and just make sure you are on top of any stiffness that might inhibit your squat form. Also try and get a decent amount of single leg work and make sure you are very strict on external rotation in your hips making sure knee stays out.
 
Djdom56 said:
Slya5, pinch LiE's mini bands when they arrive and do some of the lady exercises that he is doing. Sometimes you just need to strengthen your external rotators to get them working better.

Bad luck on the bench, that was a close one. That sounds like a nice plan for your squats for now and just make sure you are on top of any stiffness that might inhibit your squat form. Also try and get a decent amount of single leg work and make sure you are very strict on external rotation in your hips making sure knee stays out.
Click to expand...

Cheers dom, did you get my email, i sent it through last night of the new routine i have pulled together, if your happy to look in to it that would be awesome. It has single leg work in (BSS and Split Squats 2 outta 3 days)

LiE said:
Looks like it's lady exercises all round!
Syla5 I'll let you know when I've got the bands, should be here this week.
Click to expand...

Cheers mate :)
 
I have kind of been a little all over the place this week, today i decided to try out one of the workouts from my new routine that i have been pulling together with some expert help :)

I am not quite sure if i remembered it correctly, and for the deadlifts i didnt stick to set/rep structure as i just needed to reasure myself on somethings so heres what i did

Deadlift
Bar x 10
60x5 and RDL 60x3 to loosen up the hams
100x5
130x1 (belt to tight and got weird twinge)
130x2
150x3 – personal target achieved rep my old rm before the end of the year
Considering this is how my 150 looked only 7 weeks ago, I am very pleased with where I am today
(old 150kg rm)

I still felt good at this point so decided to do this
160x2
:D

Face Pulls
15x10
15x10
15x10

Seated DB press
20x10
20x10
20x10

Reverse offset lunges
15x10
15x10
15x10

DB Rows (heavy)
25x5
25x5
30x5

Pleased with todays session, and pleased with achieving my deadlift end of year goal
 
Damn, that's some impressive deadlifting! Although doesn't surprise me after Saturdays meet ;).

Whats your new routine looking like, heading down the strength route? Hell even with HST you have been throwing out some PB's.. You're turning in to a LiE :p
 
Deception said:
Damn, that's some impressive deadlifting! Although doesn't surprise me after Saturdays meet ;).

Whats your new routine looking like, heading down the strength route? Hell even with HST you have been throwing out some PB's.. You're turning in to a LiE :p
Click to expand...

Its more of a strength based routine for the main lifts, still some volume present for the assistance work, its not a split routine, more full body every day. I will post it up before i change over, i have the first 4 weeks planned with roughly the weights i expect to be doing as well

MoNkeE said:
Too stornk bro, too stronk
Click to expand...

cheers mate :D
 
Cheers Dom, response received.

So HST has been good to me it seems, i have enjoyed the first 2 cycles i will no doubt do more in the future. I am however going to change direction a little and focus a bit more on strength for the big lifts especially.

With Dom's help and some posative motivation on saturday from all who attended i am going to crack on with a new strength routine in the new year. Its 3 days of full body workouts focusing on strengh for the big lifts and mixture of strength and hypertrophy for the assistance work.

Sorry if this becomes a bit full on as i have planned the 4 weeks as i like to have a good guide of what i am going to be doing in advance.


Week 1 for the main lifts is a week of 3 sets of 6 reps

Day 1
Squat 3*6 110
Inclined DB Row 3*6 25
Pull Ups 3*6 10
RDL 3*8 60
DB Row 3-4 *10 10

Day 2
Deadlift 3*6 135
Dips 3*6 20
Standing Cable Row 3-4*10 10
Seated DB Press 3*10 15
Face Pulls 3-4*10 15

Day 3
Bench 3*6 75
OHP 3*6 47.5
DB Row 3*6 30
BSS 3*10 10
Offset reverse Lunges 3*10 15

Week 2 is the same workouts with increased weights and the main lifts done for 3 sets of 5 reps with increases made to assistance work where i feel needed compared to week 1

Day 1
Squat 3*5 115

Day 2
Deadlift 3*5 140

Day 3
Bench 3*5 77.5



Week 3 is 4 sets of 4 reps for the main lifts, assistance work as per week 1
Day 1
Squat 4*4 120

Day 2
Deadlift 4*4 150

Day 3
Bench 4*4 80

Week 4 is 4 ses of 3 reps for the main lifts, same assistance work with revisions to weights as required
Day 1
Squat 4*3 125

Day 2
Deadlift 4*3 155

Day 3
Bench 4*4 82.5


Outside of the gym i will be doing soft tissue and stretching/mobility work. I have found that my wife loves causing my pain, so for her pleasure and my gain i get her to do some of the foam rolling to really get the pressure on :D

For best results i may swap the order around and do bench on day 2 to give the best recovery between squats and DL's
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom