The Syla5 Files

Back and Shoulders

Deadlifts
Bar x15
70x5
100x5
120x3 all warmup sets were doh no chalk
140x5
140x5
140x5
140x5 (b) - watch back the vid and form was just so wrong that i ditched the belt
140x5 - much better again
guess this just shows that when using a belt, dont try and incorporate mid working sets.

Just realised all the 140x5 sets were PB's for rep work :D

OHP
55x5
57.5x5
57.5x5
57.5x4+1pp
57.5x4+1pp

BOR's
65x8
65x8
65x8
ds 50x8

Chip Ups (wide neutral grip)
BWx5
BWx5
BWx5
BWx4

DB rows
36x8
36x8
36x8

Deadlifts, i have not been using my belt as i wanted to focus more on form and hitting my core. I used my belt on set 4 as i felt my core was very fatigued, on watching back the video, my form was horrible where i was not correctly using my belt to brace my core, i seemed to just let the belt do the work, shocking! Took it back off for set 5 and things were much better again.
 
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Yeap its going well so far, only done it twice but the feeling is good, it's definitely hitting areas of my chest that flat bench just wasnt.
 
I have always done dips. Since introducing decline I feel a lot more in my upper chest the day after. In general I am just doing a load more volume for my chest then I did before.
 
Yeah i decided to use the time to smash my chest more, I still do dips but by the I get to them 10kg for 3x8 is hard. That is after decline, flat, close grip and some rows though :D
 
Decline activates more chest then flat or incline, a good squeeze at the top of the rep as well for good measure, and I have has upper chest doms, which I have never had before.
 
No it's the case fullstop, why do you think powerlifters learned to develop an arch? It turns the flat bench in to as close to a decline as it can. It brings more chest in to the movement.
 
Squats
Barx10
60x6
90x5
110x3
125x5
125x5
125x5
125x5
125x5
Shorts split on the last rep of the last set, not good, however I will blame it on bigger legs :D

RDL’s
75x5
75x5
75x5
75x5
75x5

Band Squats
95x8
95x8
95x8

OH squats
Bar x8
Bar x8
25x8
Damn my lack of range, heels lifting at the bottom of each rep, more mobility required. Bar line seems improved from last week however.

BSS (db weight per hand, reps per leg)
16x8
16x8
16x8
 
Not really because I lose a lot of torque as soon as they go ping and I bring my knees back to where they were before to finish off the rep.
 
Chest day (and a little bit of back)

Decline Bench Press
Bar x20
50x10
80x5
95x5
95x5
95x5
95x5
95x4+1 (spot)

Flat Bench
60x3
72.5x5
72.5x5
72.5x5
72.5x5
72.5x4+1

CGBP
60x6
60x5
60x4+1 just wasnt happening today.

Standing Cable 1arm Rows
50x10
50x10
50x10

Inclined DB Bench
28x8
28x7
28x6

Dips
BWx5
10x8
15x8
15x7

Face Pulls
27x8
27x8
27x8

Please with how things are going, first spot required on decline bench so far, things felt good. Happy that i am still able to push my flat bench progress even after decline.
 
I want to be hitting the 100 mark for sets and reps on my flat bench really, but progress is progress, just hoping it nicely crosses over to Flat.
 
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