The Syla5 Files

Looks a bit like the plan I spoke to Ice about, start off with a bit of hypertrophy with 5+ and then hit strength as the weeks increase. Although I dont do full body on workout days.

Either way, looks like a good one! Roll on 2013 (although I'll be spending the first 2 months injured! :o).
 
Looking good.

It might help to think about the 4 week cycle as almost being a mesocycle since 4 weeks is a short amount of time to make change. Then after the first mesocycle you can change a few things round if you feel like it is needed and you could play around with having some mesocycles with higher volume (1-2 more reps and a set or two more) and also a peaking mesocycle where your last week would be a mock meet. Or a real meet :cool:
 
Djdom56 said:
Looking good.

It might help to think about the 4 week cycle as almost being a mesocycle since 4 weeks is a short amount of time to make change. Then after the first mesocycle you can change a few things round if you feel like it is needed and you could play around with having some mesocycles with higher volume (1-2 more reps and a set or two more) and also a peaking mesocycle where your last week would be a mock meet. Or a real meet :cool:
Click to expand...

I shall look in to this. I was going to suggest another oxford mini meet at some point, i dont think i would be in any reasonable state to compete properly any time soon, maybe 2014, but then again it doesnt appeal strongly to me right now so who knows.

I would potentially swap out the assistance exercises for variation, so box squats instead of reverse lunges etc
when you say adding in higher volume, are you talking in general or for the main lifts?

Delvis said:
Looks, although I'd have no idea how to plan the actual weight side of things....
Click to expand...

For the weights i have based them loosely around my current 5rm and 3rm numbers. The assistance work is just guide weights and i will increase/decrease according to what i need to do. I like to put numbers in so that i can see where i would like to be at each point :)
 
Fair enough :) Never really worked out my proper 3rm and 5rm's s othat's where I'd struggle, I just work to how I feel and increase the weight each week if I can!

Might hit a proper strength routine for a month or two next year, really not sure.
 
You could have the higher volume across the board just for a bit of variety and to get your body adapting to something different.

Fair enough if you don't fancy it but you certainly could compete, and if you got somewhere close to a 500kg total at 74kg you'd be pretty good :).
 
i have a feeling i may struggle to stay around the 74kg mark, I am definatly going to enjoy this festive period but then i will have to closely monitor my diet in the new year.

For me 100 extra cals a day can make a difference.
 
In lieu of training this week, I am taking a planned Deload, but I am taking it extra easy.

For anyone that missed my post in the gym ratz thread I have a sore area in my lower abdomen, brought on during recent deadlifting while my belt was tighter then normal. Although this pain comes on suddenly and for whatever reason passes quickly, and doesn't effect the rest of the workout (happens at 130kg, went on to lift 160x2), this time around I have a little left over tenderness so I decided to do a bit of google doctoring. Turns out a lot of search results come back saying hernia, so I have requested a docs appointment for this week, and it's just a case of waiting now.

In the mean time I am getting in to the good habit of doing soft tissue and mobility work in the evenings, I spent a good 30-45 mins focusing on my hamstrings and opening up my hip's, as well as rolling and lacrosse ball work.
 
I hope it all goes well at the docs, keep us informed. Definitely a good idea to use this time for mobility and stability work as you have been ;).
 
Appointment Thursday morning things seemed to be improving by the day, so hoping that it is nothing serious.

Out of interest why did you want to know my height?
 
Just for reference really, obviously the shorter you are the easier it is to be light. I think you could very easily be able stay at around 75kg with some very good lifts.
 
I plan to stay as lean as possible now but being super strict with diet all the time gets quite mentally tiring :(

I am hoping as I put on more mass it gets easier to not put on extra fat when I am a little less strict (higher maintenance cals etc). 74kg is about were I am at now so it would be a case of hitting the fabled lose fat and put on muscle at the same time. We shall see, main aim next year is as per my email :) and hopefully more!
 
More mobility work and foam rolling.

Focusing on my hips and hamstrings at the minute as I really want to balance out my squat and make it much stronger throughout, and the more I can screw in to the floor, and keep my knees out through the movement, the better.

Here's some of the stuff I am doing (pinched from the mobility thread), and planning on doing as often as possible.


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