The Syla5 Files
- Thread starter Syla5
- Start date
Deception I have tried split stance and didn't like it.
Ice are you talking about my deadlifts now or my OHP?!
I will be reducing the weight on my deads to move me back out of snapness range and help me get back to neutral spine. My OHP I am trying to push as many have said there is good cross over between OHP progress and bench progress, are you saying I should drop the weight on that to, or just make sure I am bracing better and of I still can't be straighter I should reduce the weight then?
Ice are you talking about my deadlifts now or my OHP?!
I will be reducing the weight on my deads to move me back out of snapness range and help me get back to neutral spine. My OHP I am trying to push as many have said there is good cross over between OHP progress and bench progress, are you saying I should drop the weight on that to, or just make sure I am bracing better and of I still can't be straighter I should reduce the weight then?
My plan for this week is to deload, review whats going on and also redo prep phase and get stricter again with my diet. These fat gains need to stop.
Squats
Bar x 15
60x5
95x5 - tight, and a bit slow
95x5 - still tight and some lower back rounding even though my focus is on keeping things really tight here
95x5 - need more room for my hips between my legs, shorts feeling tight again
95x6 - rolled up shorts and boom much better! (fatty wobbly legs PB)
Band pull throughs - between sets of squats
5
6
5
5
RDL's
60x5
80x5
80x5
80x5
OH Squats
25x8
25x8
30x8
BSS
16x8
16x8
Time to buy some lycra shorts, and some lose normal shorts to go over the top me thinks!
Squats
Bar x 15
60x5
95x5 - tight, and a bit slow
95x5 - still tight and some lower back rounding even though my focus is on keeping things really tight here
95x6 - rolled up shorts and boom much better! (fatty wobbly legs PB)
Band pull throughs - between sets of squats
5
6
5
5
RDL's
60x5
80x5
80x5
80x5
OH Squats
25x8
25x8
30x8
BSS
16x8
16x8
Time to buy some lycra shorts, and some lose normal shorts to go over the top me thinks!
Weight update, weight on monday morning was 12st 6lb, weight this morning 12st 5lb, lets see how the next 7 days go.
Chest
Bench
Inclined DB bench 10x10 (all benches taken)
Bar x10
40x10
60x5
80x3
100x1
110xf - unracking felt lighter then previously unracking this weight
110xf
80x5
82.5x5
85x4
gimmie some carbs and its going up!
CGBP
60x7
60x8
60x6
Standing Cable Rows
50x10
54x10
54x10
Inclined DB bench
28x8
28x8
28x7
Dips
BWx8
10x8
20x7
20x7
Face Pulls
27x8
27x8
Chest
Bench
Inclined DB bench 10x10 (all benches taken)
Bar x10
40x10
60x5
80x3
100x1
110xf - unracking felt lighter then previously unracking this weight
110xf
80x5
82.5x5
85x4
gimmie some carbs and its going up!
CGBP
60x7
60x8
60x6
Standing Cable Rows
50x10
54x10
54x10
Inclined DB bench
28x8
28x8
28x7
Dips
BWx8
10x8
20x7
20x7
Face Pulls
27x8
27x8
weight is just not shifting this prep phase, the only difference is i am not doing hiit, interesting.. weigh in this morning 12st 5lb, my initial way in at the start of the week though was on the dubious gym scales, and the rest have been on my dodgy home scales there is a little inconsistency. 4 days in 6 to go.. target ideally under 12st again.
Last deload session
Deadlifts
Bar x10
70x5
100x5
120x5
120x5
130x5
Slightly wider stance, more space for my hips, better floor spreading, all seemed to help, however no carbs made things slow..
I think when i am back on it i will be doing 3 working sets for deads, and a couple of lighter sets at the end with a few more reps to keep up the volume.
OHP
Bar x5
40x5
50x5
50x5
50x5
50x5
BOR's
70x8
80x8 - a little bit to much back movement.
70x8
Chinups - wide neutral grip
BWx5
BWx5
BWx5
DB Rows
36x8
36x8 - a little to much slack with the form
30x8
deadlifts felt better, got fatigued quickly but was able to keep a much tighter back which is good.
Next week should be back to 5x5 again.
Last deload session
Deadlifts
Bar x10
70x5
100x5
120x5
120x5
130x5
I think when i am back on it i will be doing 3 working sets for deads, and a couple of lighter sets at the end with a few more reps to keep up the volume.
OHP
Bar x5
40x5
50x5
50x5
50x5
50x5
BOR's
70x8
80x8 - a little bit to much back movement.
70x8
Chinups - wide neutral grip
BWx5
BWx5
BWx5
DB Rows
36x8
36x8 - a little to much slack with the form
30x8
deadlifts felt better, got fatigued quickly but was able to keep a much tighter back which is good.
Next week should be back to 5x5 again.
Weight 12st 3lb this morning. Stopped using the scales at the gym and just been sticking to the ones at home. so far 3lb loss, 3 days to go. No HiiT done this time, and eating more non carb food so the weight drop has been less then last prep phase.
Todays session was a little bit less then normal as i was showing a mate the ropes, teaching him to squat and getting him going with a routine, so that took up quite a bit of time.
Squats
Bar x5
60x10
90x5
110x5
120x5 - beltless carb depleted PB?!
120x5
120x5(b) - really pleased with these, first time squatting in my lycra shorts, and everything felt so much better, no restrictions and there was room for everything.
RDL
80x5
85x5
85x5
85x5
Band Squats
85x8
85x8
85x8
Landmines
Bar x 10
Todays session was a little bit less then normal as i was showing a mate the ropes, teaching him to squat and getting him going with a routine, so that took up quite a bit of time.
Squats
Bar x5
60x10
90x5
110x5
120x5 - beltless carb depleted PB?!
120x5
120x5(b) - really pleased with these, first time squatting in my lycra shorts, and everything felt so much better, no restrictions and there was room for everything.
RDL
80x5
85x5
85x5
85x5
Band Squats
85x8
85x8
85x8
Landmines
Bar x 10
I think the problem was i had grown in to my old shorts and they had become more and more restrictive over time without me realising, and so were stopping me hitting good ROM without me having to compromise. Watching some videos back my form got better to a point then started to get worse again. This morning, big set in the right direction again. I might just invest in some more.
Next week deception 
haven't done flat bench first without being carb depleted since before adding in decline. Did 100kg last week flat and it was pretty tidy.
Ice I think I have tightness in my hips and need to make room for my hips more. I am focusing on keeping everything tight core wise, there's nothing for it but more focus.
haven't done flat bench first without being carb depleted since before adding in decline. Did 100kg last week flat and it was pretty tidy.Ice I think I have tightness in my hips and need to make room for my hips more. I am focusing on keeping everything tight core wise, there's nothing for it but more focus.