The Syla5 Files

[Syla5]

Bent Over Rows on lower body day? Is your torso ratio that bad?!

The BoR's fill a spot that will be taken by a more appropriate exercise once I find one, but I also didn't want to drop BoR's so they had a spot this week, so they were done today.

 

[Syla5]

Some kind of workout

Bench
Bar x10
WG bar x10
40x5
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3
50x3

Cgbp
70x6
70x5
80x5
80x5+1

Pull ups
Bw x6
Bw x6
Bw x6
Bw x6

Ohp
Bar x5
40x5
50x5
50x5
50x5

 

[Syla5]

Deadlifts
Bar GM x10
bar x 10
70x3
90x3
110x2
110x2
130x1
150x1
150x1
160x1
160x1
150x1
150x1

RDL
70x10
70x10
70x10
70x10

Hip Thrusts
45x10
45x10
45x10

SS with

Pull throughs
Green Band x10
Green Band x10
Green Band x10

Landmines
10x20
10x20
10x20

Still working on my deadlift form, been doing lots of beltless work and when introducing my belt back in my form goes to pot, having to remember to correctly brace my core when i am wearing my belt and not just lean in to the belt.

 

[Syla5]

I had the same issue last week with the belt, so I've decided to scrap it and go belt less, see how things improve.

How were the singles?

form wise not so go until the end. Need to get used to working heavy again and getting the form nailed. Weight wise they were tough but not grinders.

 

[Syla5]

Bench
Bar x10
Bar x5
WG Bar x10
40x6
60x3
80x1
90x1
100x2
102.5x1
102.5x1
102.5x1
DS WG 60x4
WG 60x4
last 102.5kg rep

Standing BB Extensions
20x10
22.5x10
22.5x10
22.5x10

Face Pulls
27x10
27x10
27x10
27x10

Standing Cable Rows
54x10
54x10
54x10

Inclined DB Bench (slow negs + paused)
22x10
24x10
24x10

 

[Syla5]

Box Squats (at parallel)
Bar x5
40x5
40x5
60x3
80x2
90x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x1

Sumo Deadlifts
70x5
90x3
90x3
90x3
90x3
90x3
90x3
90x3
110x1
130x2

RDL's 70x8

GHR's
BWx8
BWx8

ss with Pull Throughs
Green Band x10
Green Band x10
Green Band x10

 

[Syla5]

Sumos felt comfortable, but this isnt a planned change over its a case of doing both to work on weaknesses

Steedie i am still lifting heavy, check out mondays workout . All kinds of random crazy lifting will be happening, over the course of my training block. However its all strength focused, and before you worry its not some made up routine ive thought of.

 

[Syla5]

Why is this new routine a secret?

Well i havent actually settled in to the new program yet, it officially starts next week, so dont want to splurge any of the details before i have even finalised them.

because if you tell anyone, you lose your gainz bro

lost gainz, the bane of a bro's life

I thought it was one of yours and you were giving everyone the secret to gains except me

I have never offically done an Ice and Dom program, they helped me tweak one I put together at the start of the year that i did for the first 5 months. I would really be interested to see what kind of program they would pull together for someone at my level, but also appreciate how busy they are, and sometimes its a case of having to learn yourself, which is what i have done for this routine.

 

[Syla5]

Bench press
Bar x10
WGBar x10
40x5
50x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

CGBP
70x6
80x5
80x4
80x5
80x4

BOR's
60x8
60x8
60x8

OHP
bar x5
50x5
50x5
50x5

Dips
BWx10
10x10
20x8
30x5

Leg raises
5
5

Got to try out some oly shoes today, my god are they awesome

 

[Syla5]

I think a pair of Adidas power perfect II's not sure. White with red heel. I only tried out front squats but going in freshish (had done a little stretching) and nailed some nice 75kg paused front squats.

 

[Syla5]

So first day proper of the new routine. The main cycle is 2 4 week blocks of 4 days a week (or carry over if i dont make 4 days a week). PB's in 8 weeks? lets see.

Squats
Bar x5
40x5
60x3
80x2
100x2
100x2 <--Belt from here onwards
110x1
120x1
130x3
140x3
150x3

RDL's
75x10
75x10
75x10
75x10

Hip Thrusts SS Band Pull throughs
50x10
Green band x10
50x10
Green band x10
50x10
Green band x10

Land Mines
10x20
10x20
10x20

 

[Syla5]

Thought you couldn't do 4 days a week and that's why you didnt do a proper shoulder workout?

I used to have another activity that i did on saturday evenings, that now starts later or doesnt happen, so swapping that out for an extra gym session, or do the gym session before i go to that. If i dont get the 4th day in the same week on this program however its not a big issue so can carry it over to the following week.

 

[Syla5]

DB Bench
Barbell WUx10
WG Bar x10
CG Bar x10
20x10
26x5
30x5
32x5
34x5
36x5 - db's stop here and this was to lite.
BB bench
90x3
95x3
100x1+f
95x1+f <- not enough rest

Standing BB extension
22.5x10
22.5x10
22.5x10
22.5x10

Standing Cable Row
54x10
54x10
54x10

Tricep Pushdowns
23x10
23x10

Incline DB Bench
26x10
26x10
26x10

Face Pulls
23x10
23x10
(changed stacks for different pull)
32x10
36x10
41x10

 

[Syla5]

Box Squats - speed reps short rests (45-60sec)
Bar x 10
40x6
box from here onwards
40x5
60x2
80x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2

Sumo Deadlift - more speed reps
70x2
90x2
100x3
100x3
100x3
100x3
100x3(b) - to see how sumo felt with my belt, and if form broke when wearing it.
100x3(b)
120x1
one of my beltless sets of 100

GHR's
BWx8
BWx8
BWx8

Pull throughs
Green Bandx8
Green Bandx8
Green Bandx8

Knee Raises
BWx10
BWx10
BWx10
BWx10

 

[Syla5]

yeah, today is speed days, I will do them at some point on my other lower body day when I go heavier.

 

[Syla5]

All three reps my hips were locked out, it doesn't matter how far back you lean once your hips are locked. Hyper extension is not advisable either.

 

[Syla5]

I could have made the lock out look more locked out, but from the point of the movement being finished it was finished, the bar was not going any higher unless I shrugged it.

Who's this David guy your going on about?!

 

[Syla5]

Bench - speed reps
Bar x 20
WG Bar x 20
40x5
50x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

CGBP
60x6
70x5
80x5
80x5
80x5
80x5

Seated OH press (zomg smith machine, u wot m8)
Bar x10
50x5
60x5
70x5
70x4+60x2

BTN variation
Bar x10
50x6
50x6

BOR's
50x5
60x8
60x8
60x8

Face pulls - many different angles
32x10
41x10
41x10
41x10

 

[Syla5]

Lower Body day

Deadlifts
Bar x20
GM Bar x5
70x5
100x3
110x3
120x3
130x1
140x2 - belt twinge, i think i have narrowed this down to skin pinching and i cant figure out how to stop it
150x2 - aiming for a triple, twinge on second rep
160x2 - as above
Sumo deadlift
140x3 - no twinge
150x3

RDL
80x10
80x10
80x10

Hip Thrusts
55x10
55x10
55x10

Pull throughs - Green Band
10
10
10

Really annoyed by this twinge/pinch i get when wearing my belt, its really off putting and its holding me back, both reps and weight. Beltless is an option but not for when i hit competition

 

[Syla5]

Need to make sure you get that spine neutral

Have you tried changing the belt placement? Or is it just the belt?

neutral spine to stop the twinge?

Yeap tried different belt placement etc and it doesnt help, i thought it was the buckle at first but nope, extra fat doesnt help as it means theres more flab to pinch.