The Syla5 Files

Nah I have been extremely lazy since returning from holiday!

11st 4lb in January 12st on returning from holiday with some fat gains, last 4 weeks i have gone out a hole on my belt, it's all gut haha.

Gonna redo prep week on my next Deload and combine it with some breach weight sessions maybe
 
if i was still around the 12st mark i would consider a 10lb gain over 6 months (lets be optimistic 5lb muscle/5lb fat) not to unreasonable as far as bulking goes, but the recent 5lb is clearly just fat haha
 
i did reasonably well after a cbl prep phase last time, 7lb in a week, then took 4-5 months to add it back on.

I will do that on my next deload, maybe the week after next, which will be perfectly timed with a bro down first backload :)

If i can drop 7-10lb again that would be awesome, we shall see.
 
you mean gained or what i will lose?

I appeared to lose a decent amount of fat last prep phase, as you would expect water weight to come back quickly, and my weight gain was quiet steady from then till pre holiday.
 
haha, when i am aiming for the 74kg catergory, 6kg is a lot of extra to be carrying!

I am not moaning as such, more looking to keep it in check as best i can. It would be easier to drop 6kg now then 10kg later ;)

My aim is to hover around 2-3kg of the 74kg mark, whilst still making progress.
 
Skillmister said:
How can you honestly think that you lost a decent amount of fat by losing 7lb in a week :confused:
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Based on how slowly the weight was gained back again while being in a decent calorie surplus.

I was expecting at least half the lost weight to come back pretty much straight away but that didnt happen. I gained weight very steadily over the following 5 months.

So i either lost a good amount of fat in that week, or i continued to lose fat while adding back water weight and new mass.

How would you explain it?
 
You would think that Monkee, but as Zefan says you are expected to get the water weight back on CBL. Carbs over the week work out to more then my pre CBL diet, and with them being regular enough to dis-count a big part of water weight loss from not having carbs in the system then it comes back to the question of where did the weight go?

By the scales and the mirror I dropped fat, just like I can tell now that by the scales and by the mirror I have put fat back on.
 
Back day

Deadlifts
Bar x15
70x5
100x5
130x5
145x5 - beltless PB
145x5
145x5 - Belt from this set onwards
145x5
145x4
So much fatigue, slightly less carbs in my backloads this week and my core/lowerback were just gone after the first 2 sets. I need to smash my PC mobility, as i am tightening up very quicly and i am not getting back to a flat back properly between reps :(

OHP
Bar x10
40x5
60x5
60x5
60x4+1(pp)
60x4+1(pp)
60x1+3(pp) - done lol

BOR's
65x8 - hmm still not feeling right, having a view in the mirror and my grip was wide, not really noticed this before.
Straps out (required due to grip being just to narrow for the knurling), grip narrowed
65x8 - felt much much better.
65x8

Chins (Wide neutral grip)
BWx5
BWx5

DB Rows
36x8
36x8

Ran out of time with the last 2 exercises so missed of a set or two. Overall feeling from today, need to work on my PC mobility, and most likely my anterior core strength.
 
nothing specific, just stop slacking with it. Planks, reverse crunches, pallof press, maybe some G-squats with pulse.

I have been slacking with my evening mobility and core work, so anything done will be better then what i am doing now
 
Steedie said:
OHP on back day!? Explain this bull**** at once!
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I dont have a dedicated shoulders day, so its a choice of back day or legs day, and having it on back day in the past has worked out best for me, as i use more time for legs.

Its also the reason i have a little bit of back on chest days.

Those "not enough time to fit 4 days a week training in" feels :(
 
Dom, ice, others... Thoughts on the usefulness on pullthroughs for helping to improve back neutrality/good hip hinge habits/hip thrust/glute drive?

Thinking of adding these in, maybe even as a light warm up every session.
 
I could maybe start going on Saturdays but during the week getting up at 5:45 4 days a week is just to much.
Daughter goes to bed around half 7 and we are getting in bed around 9 so we hardly get any evening, and on backload nights I spends at of that time eating as well lol.
I love training but there has to a balance. Weekends are often busy with family stuff, and who wants to be getting up at stupid o'clock on a weekend as well :(

I was only considering doing pull through a with a cable. I might get a kb set for at home to help with some core work.
 
Nah the new place won't be any better, infact I would have to leave the gym 10 mind earlier to get to work as I do now. Still gonna check it out but prob won't change
 
It will be busy, it's a new bodybuilder/power lifter specialist gym and there is a lot of interest already, and from what I can tell there isn't a lot of floor space, but photo's can be deceptive, and if it won't be full of cardio machines then there's a chance it will be good.
 
icecold said:
Pull throughs could be good, but if I was there coaching you you'd be using slightly less weight and aiming for perfect reps on your reppy-er sets.

That OHP is a great example. You are definitely capable of doing really nice reps, but your glutes and abs aren't firing enough.
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Cool, less weight, maybe going back to 130 and progress at 2.5kg per week over the next month to get me back up to 140 but hopefully have things firing a little better?

Also about the OHP, are you saying my reps would be better if I was properly engaging my abs and glutes? I totally agree, I was just blitzed from deads, weak excuse is weak I know :(
 
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