The Syla5 Files

Started out today then. Went well but doing 15reps was a little different. Not sure if I'm being a little careful with my RM then. I wrote down the 15RM that I achieved, I figured the weights I achieved I could not have done the next weight up for 15. But then I got thinking I maybe should put my max RM maybe 5 or 10% higher than what I achieved today because I reckon I could hit them come day 6 or week 2?

Tempted to start my own log.
 
Don't forget your first session is only supposed to be 75% of your 15 rep max as each workout in the 2 week block you increase by 5% to be doing your 15rm on the last workout of the mesocycle. Yes it feels light at first, especially the first cycle but don't let that fool you, you will still be benefitting from the lifting.

Start a log, it's a useful tool for yourself, as well as interesting for others :)
 
Bit of mobility and soft tissue work tonight, along with some core work, and lady exercises, as LiE, Dom and ice call them :)

Weight this morning 11st 4.5lb, 2nd backload was done this evening, roll on tomorrows training.
 
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Chest session this morning, training was good :) back is close to back to normal as well after insania doms from last friday!

Bench barx15 40x5 60x4
80x5/5/5 (supposed to be 77.5 but was feeling strong, happy i pushed it)
60x5 paused
Heavy DB Row 20x5
37.5x6/6/6 didnt feel these in my back as much as the 35's last week. Will stick with this weight till i feel it nicely in my back.
OHP bar x5 40x3
50x5/5/5 (5 sec rest/rerack between resp 4 and 5 on the last set)
DB BSS (weight and reps per hand/leg)
15x10/10/10
Box Squats (changed from reverse offset lunges)
50x10/10
60x10
My main focus for the box squats is keeping my knees out from the bottom of the lift and improving explosiveness out of the hole. It feels like i might be going slightly to low on these, thoughts welcome from more experienced box squatters please.

weight this morning was at 11st 4.5lb still after a decent 300g carb back load last night, feeling and looking leaner in the mirror, however i want to put on good muscle mass so may have to up the carbs, or go with some carbs at dinner on my off days.
 
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I finished HST after my 2nd cycle to focus on a more strength focus 3 day full body/push/pull routine.

I will most likely go back to HST when i want to put on some decent mass again, but for now i want to unlock the benefits of the extra mass i put on doing HST :)

Also its good to keep the body on its toes and changes things up every few months. HST for me was 8-9 weeks a cycle so 16-18 weeks and then changing to something else is quite ideal.
 
They look ok, but ease more slowly onto the box and keep the tension in your hamstrings. I'm pretty sure that will fix everything.
 
Deadlift Day, i have found a new fondness for deadlifts again which is good. My back doms from last week were still making there presence known but not to a great extent. Also with my weightloss over the last week i am kind of between holes on my belt which means things are not as tight as i would like.

Deadlifts
Goodmorning Bar x 5 RDL bar x 5 DL bar x10
60x5
100x3
120x2
135x5/5/5 - 2nd set i went in a hole on my belt and my strain came to say hello, little twinge and so this time instantly loosened up the belt. Still healing i guess, but good sign is no discomfort post workout like before, and non for the rest of the workout either.
vid of my 3rd working set as i feel its best to see how fatigue hampers form, overall quite pleased with my back, but bar humping needs to be improved, and oh lawd my head position is a real weakness for me.

Dips
bwx5
20x6
22.5x6
25x6

Standing cable row
12.5x12/12/12 per arm, good focus on feeling the movement in my back.

Seated DB press
17.5x10/10
last set i decided to try standing for some extra core blasting, first i did 7.5x5 to see how they are, then
17.5x5 and another 5 seated again.

Face pulls
17.5x10/10/10

Planks x some

going to do a mini backload tonight due to training at the meet tomorrow.
 
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LiE said:
You should do a full backload, it's gonna be a beasty session tomorrow ;)
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I might just do that! Energy for the win.

Delvis said:
Why standing rows instead of the seated machine? :)

Also linky no worky :(
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Standing rows because i can do each arm seperatly and focus more on the movement. I have never been a fan of seated machine rows, i just didnt feel a great benefit from them, to light and no feeling, to heavy and its more of a whole back movement, and it just never felt right for me.

MoNkeE said:
Strong deadlifts bro, still ahead of me :)
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Your pulling some nice volume on yours though mate! i remember doing like 120 for 8 and its killer lol
 
Syla5 said:
Deadlift Day, i have found a new fondness for deadlifts again which is good.
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Same, since I stopped trying to do them in my typical 3/4 sets of 8, I've started to enjoy deadlifts.

An attribute we don't seem to share however is that I lose strength like nobody's business when on any kind of cutting diet/routine :(.
 
wedgie said:
Same, since I stopped trying to do them in my typical 3/4 sets of 8, I've started to enjoy deadlifts.

An attribute we don't seem to share however is that I lose strength like nobody's business when on any kind of cutting diet/routine :(.
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I have a weird thing when i cut, i start of getting stronger and then plateau and then lose a little bit.

I am currently not cutting though, my cals total for the week is the same as it was before i am just eating at different times, and by some different rules. I would say check back in 4 weeks for diet/weight/strength progress :)
 
I have the opposite, some of it could be mental no doubt, but it mostly isn't. Within the space of 3 or 4 weeks, I'll go from right on the edge of being able to shoulder press 30's for a set, to having to drop down to 25/22's if I wanna complete the set each time.

The only upside is it doesn't take me too long to get back to where I was, but it is frustrating. I've started doing sets for 12 instead of 8 which has helped because even though I'm lifting less per rep, I don't feel like I'm doing less work.
 
my back (cheers steedie for the pose advice)
GymRatzMeet019_zpsed47ac63.jpg
 
Opps overslept this morning by 20 mins so training was a little rushed and i dropped my last set of squats and rest periods were kept short as well! not great but the session was still a good one.

Squats
barx10 60x5 100x3
120x4 (belt to lose)
tighten belt 100x2 retest feels good
120x4/4
Last set here:
Inclined DB bench
22.5x6
32.5x6/6/6
Pull Ups
10x6/6/6 couple of negs at the end of each set to really hammer the back.
RDL's
70x8/8/8 really firing the glutes on these
DB row (light, reps and weight per hand)
20x10/10/10

overall pleased with today, my knees were not coming in to the extent they normally do and the weight has gone up so that is progress. Doing a 4th set of squats would have been no problem and if time wasnt an issue i would have smashed them out without concern.
Oh and my weight this morning is at 11st 7.25lb which for 5 days of consistent back loading and the fact that i could more comfortably tighten my belt then i could on saturday definatly a posative thing :) I am pleased with how things are going on CBL so far, except for my recovery but not sure if this is to do with generally lifting heavy as apposed to diet, i will have to see.
 
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