The Syla5 Files

chest and bit of back

Decline Bench
Bar x20
40x10
60x5
80x5
90x5
90x5
90x5
90x5
90x5

Flat Bench
62.5x5
62.5x5
62.5x5
65x5
70x5

CGBP
50x8
60x7
60x6+2spotted

Standing Cable Row
45x10
50x10
50x10

Incline DB Bench
24x8
28x7
28x5 + 24x3

Dips
BWx5
10x8
10x7
10x7

Face Pulls
23x8
23x8
23x8

Declines felt good, gonna stick with them and see how they go. The flat bench straight after was feeling lighter the more sets i did. Everything done with 60-90sec rests
 
Main goals are to work on my form for squat and deads and just hit my chest from all angles while still developing my strength. I plan on taking the 5x5 to its limit, then switch to 3x5 or 5x3 and work at higher % of rep max.
I can see the 5x5 structure lasting me a good 3-4 months at least.
 
I suffer from knee collapse on my squats and also I tend to lower more towards my right leg, so I am focusing on knees out, and movement symmetry. Less weight, more volume, slightly slower negatives.

Deadlifts are mainly focusing only how I brace and engage the lift. Chest up, back flat, everything really tight before lifting, pushing through my heels, and generally maintaining that throughout the lift. Again more volume to drill home good movement behaviour.
 
Back and shoulders day

Deadlifts
Bar x20 (some DL some RDL)
70x5
110x4
130x5
130x5
130x5
130x5
130x5

OHP
Bar x5
52.5x5
52.5x5
55x5
55x5
55x3+2pp

BOR's
55x8
60x8
60x8 + ds 50x8

NG Pull Ups
BWx5
BWx5
BWx5
BWx3

DB Rows
36x8
36x8
36x8

BB curls
30x5

Happy with my Deadlifts, form was more consistent, all work without a belt and fatigue only really showed in set 5.
 
cheers guys.
Trying to push the progress on OHP to help with bench progress, as many have said there is often a close connection with OHP and bench progress.
Main aim is to hit all 5 sets of 5 at the same working weight. Next week i am going to aim for 5 sets at 55.
 
icecold said:
Are you noticing that you're spine neutrality is breaking at your weak point as you bend over to grip the bar?
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I am aware that my back appears to bend when i am bending over to grip the bar, however, compared to the rest of my back my spinal erectors are considerably more developed (pointed out by a physio, advising possibly years of bad posture/seating positon).

This makes it hard for me to know if its my spine neutality breaking or just the point at which they become pronounced from the rest of my back, as everything is as tight as i can make it while preapring for the lift.

This is something I really want to clear up as either muscle differentiation, or an actual weakness/mobility/flexibility issue that i need to address.
 
icecold said:
It's definitely your spine breaking from neutral, I'm certain of it.

It isn't implicitly an issue, but the fact that you can't feel it is more of an issue. The guy who I'm coaching has a similar issue. More hip hinge work, more t-spine mobility, more anterior core work.
Click to expand...

How should i feel it? i can feel when my spine bends naturally, but when i have everything engaged and nothing feels like its breaking what are the signs?

I can feel my spine breaking the more fatigued i get so it is suprising that i cannot feel it during my setup :(

Could this be something that you could analyse in more detail with the gentle (maybe not so gentle) hands on feel of my back as i setup (at the next meet/whenever)?
 
Well that freeze frame shows how my lower back has rounded out when I go quite low, but this only happens unloaded. Put a load on my back and I can stay more upright and don't round out. I appear to start to tilt forwards around a pivot point just above the start of the back rounding. Also this back rounding looks more apparent then it is due to over developed spinal electors.

What I really need to do is see a physio/coach that knows there **** and can point out where my actual issues are. The run of the mill physio I saw advised that apart from the over developed muscles in my lower back everything else was quite balanced, and my spinal positioning was good. It seems certain movements highlight my areas for development quite well
 
Lol I know how to get there, I have been to Oxford many times and the journey sucks because its mainly single carriageway roads. A 50 mile journey can take over 2 hours, and that's just with slow traffic and no incidents :(.

I don't plan on going anywhere at the minute because both options are to far for any regular kind of visit so its a case of doing a bit more looking around to find someone more local.
 
the start of week 3 of my new routine.

Squats
Bar x10
60x5
100x5
120x5
120x5
120x5
120x5
120x5
here is set 5

RDL
70x5
70x5
70x5
70x5
70x5
really starting to gel with these now

Band squats
90x8
90x8
90x8

OH Squats
Bar x8
Bar x8
Bar x8
2nd set vid

DBBSS (weight per hand, reps per leg)
14x8
14x8
14x8

Todays workout felt good.
 
mrthingyx said:
Good work trying the overhead squats! :)

However:

- Control the descent much more so it's more stable;
- Force your hips to stay between your heels as best you can: you can't "low bar" an overhead squat;
- Bigger chest: look how far forward the bar comes in front of your heels;
- Brace your lumbar, too, as I suspect you're relaxing your abz based on what is happening to it.

However, great work for a first go! :)
Click to expand...

Cheers, noted, i enjoyed working on these, so hopefully i should be able to improve them quickly. SHoulders and upper back feel goood :D

Deception said:
Made those squats look easy man! Well done. Band work seems to be paying off :)
Click to expand...

I feel that they are moving in the right direct, and i think the band squats are helping :)

Although i am not sure if i am going to low with my squats and making things harder for myself. May post a side vid later.

Delvis said:
He's thoroughly annoying to have in the gym, repping over my rep max like it's nothing :mad:

:p
Click to expand...

:p but you can out RDL me so there is a balance.
 
Cheers guys, well they are always an option, also if I ever plan more Olympic lifts in to my routine then I probably would. As my only hobby it's hardly a big cost :)
 
Chest Tris and a little bit of back, seems odd talking about split routines after so long doing full body workouts.

Decline bench
Bar x20
50x10
80x5
92.5x5
92.5x5
92.5x5
92.5x5
92.5x5

Flat BB Bench
60x3
70x5
70x5
72.5x5
72.5x5
72.5x5

CGBP
60x8
60x5 - to short rest, tris fried!
60x6+2 spotted

Standing cable 1 arm row
50x10
50x10
50x10

Inclined DB Bench
26x8
26x8
26x7

Dips
BWx5
10x7
10x8
10x6

Face Pulls
23x8
27x8
27x8
 
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