The Syla5 Files

Oh yeah I fully expect that if I did both at high weights they would fry me, but the fronties are to keep/help with flexibility rather then for adding strength. My plan is to work them up to comfortably doing 100x8 sets, at the moment sets of 70 are comfortable for that. If it gets to much I will drop something as a fried CNS is not my goal ;)

Oh diet wise I am being more relaxed, I am doing the whole fasting period still and no carbs before 4 pm, but I am not being so strict on my ultra low carb days in the evenings, I think a little extra carbs may help me add some more mass if I am pushing more volume to. If I get to fat I will cut :)
 
squats not even once...../notsrs

First day of the new training routine, and to say my conditioning is shot is a bit of an understatement! Needless to say it was fun, and hopefully things will pick up again quickly after my break.

Squats - for focus on the tempo, 4x0x0 was the aim, i got more like 2x0x0. Even this felt sloooooooooooow.
Bar x10
60x5
90x5
110x5
110x5
110x5
110x5
110x5

RDL
60x5
60x5
60x5
60x5
60x5

Band Squats
60x5
80x8
80x8
80x8

Front Squats
60x8
60x8
60x8

BSS (DB weight per hand, reps per leg)
10x8
10x8
10x8

Total weight (excuding warm ups): 8570kg

not my first 10 tonne session after all, fail maths

Thoughts after today, i may swap fronties or bugarian split squats for another hamstring exercise, as i feel they might not be getting enough love on this new routine.
 
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no, time was my main concern, and it was a smart decision as this session took up all my time as it was. I am hoping i can ramp this routine up a little quicker then AVGT as well, main focus still is strength while correcting issues.
 
i used a myprotein red band wit a knot tied in it and doubled up. i tied the knot before i doubled up and it was really good.
 
oh my lawd, leg doms are redonculous this morning! not felt them like this in a long time. Fun :D

Chest and back day (only a little back)

Bench press
Bar x10
Bar x10
40x10
60x5
75x5
77.5x5
77.5x5
77.5x5
77.5x5

CGBP
60x5
60x5
60x5
60x5
60x5

Dips
BWx5
10x8
10x8
10x8

Standing Cable Row
45x10
45x10
45x10

Flat DB Bench ss Inclined DB Bench
20x8+8
20x8+8
20x8+8

BB curl 20x10

Total session weight (excluding warm ups, dips not counting bw and cable rows only at half weight as they feel crazy light for 45kg): 7135kg

ran out of time but next week, more curls!
 
I hate being late for the gym, makes a session rushed, nevermind.

Deadlifts
Barx10
70x5
100x5
125x5
125x5
125x5
125x5
125x5
felt good, looked reasonable, still a couple of things to make sure i am not doing, progressing the weight up with these will be run.

OHP
Bar x5
40x5 - way to light
50x5 - still to light
52.5x5 - better
52.5x5
52.5x5

BOR's
55x5
55x8
55x8
50x8 - the 55's were not feeling right
55x8 - 50 just felt to light

Pull Ups
bw x 5
bw x 5
running out of time

DB Rows
36x6
36x8

out of time

Total session weight (excluding warmups and BW) 7090kg

I may make some changes to this session. I really want to get on with BOR's but i just cant gel with them at anything other then a lol light weight. Will stick with them but may have to try T-bar rows if i cant get the feeling of the BOR right.
 
Delvis said:
Try BOR's with straps? You'll have to just play with the back angles and your elbows, where you pull to on your torso for instance.

Deads looked fine from a glance, the guy after you was like a banana.
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Grip isnt an issue on the BOR's so straps wont help anywhere really :(

Its the back angle and where i pull to on my torso thats the issue. I cant get parallel enough to pull low enough to feel it correctly in my back. Its either to much upper back, or no feeling at all except in my hamstrings and lower back :(

Deception said:
Nice looking session there Syla. Will be keeping an eye on this :)
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Cheers mate, hopefully as my conditioning returns they should be ramped up quite nicely, however for the next 4 weeks form is the focus. Was reviewing my last training block before this and my 5's week was 137.5kg deads for 3 sets of 5 so i am a little way behind that at the minute but form felt good and the extra 2 sets really make a difference.
 
I currently do the following rows:

Standing single arm cable row
DB Row
BOR

I also do pull ups, but i dont like them, to much leaning back and chest shoulder involvement, so may swap them out for some lighter DB rows and Chins supersets
 
^^ I can't feel bb BoR's very well, and the only cable exercise i so is single arm rows. I don't do cable seated rows any more. Need more options, without doing oly lifts, cause I wouldn't trust myself trying without direct 1-1 coaching :(
 
For reference my torso appears to be 54% of my overall height

Calculates by sitting flat on the floor, flat backed against the wall and measuring from floor to head. The dividing that figure by that of total height to get the % of my overall height that is leg.

Height 67.5"
Torso 36.25"

Ratio 54% torso. No idea is this is disproportionate to the general population or not, I can only seem to gleam that men should be 50/50 split
 
MoNkeE said:
Well, your measurement is taking in to account your entire glute area, so your measurements are inaccurate.......
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That is how your supposed to take the measurements to calculate your ratio's

I didn't come up with the calculations or measurement methodology but seeing as everyone would be measured in the same way, my ratios still show a long torso/short legs.

Nice full retard work boys.
 
There is plenty of information out there on how to take the measurements. Not so much on the general spread of results of a given population. So I have looked into how to take the measurements, but with limited I for on the results the best I can find is that my torso is long based on vague averages.
 
MoNkeE said:
Bro in 30 seconds of googling I've already found that the correct way to measure your torso is from the C7 vertebrae to the crest of the hips. So don't know where your Captain Sylas's Always Right book got the information from, but still seems to me that you're not quite on there. Also if your 54% and average is 50%, are you really that abnormal?
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So your specifically looking for torso measurement, not how to get a torso to leg ratio measurements, that's really helpful in the context of what I am looking at.

A 50/50 split would give me 33.75" legs and torso. I have 31" legs and a 36.5" torso, that have shift the centre of balance quite significantly on some lifts. So 4% might not seem huge, but it can have a big impact.

Skillmister said:
50% is gleamed from sylas, not necessarily the actual average.
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No 50% split was gleamed from what I could find on leg/torso ratios. I am happy to be proved wrong, but there's no need to call me a liar.
 
Squats day, lots of squats

Squats
Bar x10
60x5
90x5
115x5
115x5
115x5
115x5 (b)
115x5 (b)

RDL
65x5
65x5
65x5
65x5
65x5

Band Squats
85x8
85x8
85x9

Front Squats
62.5x8
62.5x8
62.5x8

BSS
12x8
12x8
12x8

crawl to showers achieved.

Knees, and movement symmetry are still my key focus, and they are under control.
 
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