The Syla5 Files

Yes and no. I am still planning out a new routine and what I have been doing for the last 4-6 weeks is seeing how this program i have been using feels, also I have moved from 3-4 days training so can be more flexible now as well.
There's a lot of the program that seems to work for me but certain elements that don't. I am currently not squatting or dead lifting enough, and the lack of time on these lifts is effecting my form, and this is something I need to work on as quite a high priority so I need to bring in more squatting and deadlifting.
Effectively moving to a variation of the routine that I have been doing to put more emphasis on where I need it.
Strength is still the focus of the program, so I haven't changed my goals, and I am not jumping from hypertrophy routine to strength and back, just settling on something that will provide enough variation while working on the key areas I need to work on at any given time.
 
so much stretching has been done this week, and i am in a constant state of stiffness/doms. Todays session was about starting again with deadlifts.

Deadlifts
Bar x 10
70x5
Sumo 70x5
100x5
Sumo 100x5
100x5
Sumo 100x5
100x5
100x5
100x5
100x5
These felt good in all the right places, actually feeling things in my posterior chain again, which has been lacking.

Paused Squats
Bar x5
50x5
50x5

Pull throughs (green band)
10
10
10

Walking DB lunges (reps per leg)
20x10
20x10

Knee Raises
10
10

It looks like quite a disappointing session, but taking the posatives out of it, deadlifts felt better. More stretching to be done to achive something close to "ok" hip mobility.
 
Quick session yesterday afternoon so hit my shoulders then threw in some beach weights

Seated db press
20x10
20x10

Seated shoulder press (smith)
50x8
70x6
70x6
70x4
Ds 50x8

BB curls
20x15
20x15
20x15

DB side raises
8x10
10x10
10x10

Dips ss with tricep kickbacks
BWx15 / 6x10
10x15 / 6x10
10x15 / 6x10

Knee raises ss with laying leg raises
10 / 10
10 / 10
10 / 10
 
A which point during the setup of each rep? by the time I am down the bottom taking the tension on the bar and just about to lift, my back is flat, if you mean after the negative when I straighten my legs again yes my back is horribly rounded but that's due to flexibility limits and I am not putting my back under any load when it's bent like that.
 
squats
Bar x10
40x10
60x5
80x5
100x5
110x8
120x5

Good Mornings
60x5
60x8

RDL's
60x10
60x10
60x10

Sumo Deadlifts
60x10
80x10
80x10

Box Squats
60x5
60x8
60x9

Pull Throughs - Green Band
10
10

Knee Raises
15
15
 
Bench
Bar x20
WG bar x20
40x10
60x10
80x5
90x5 pb
95x5 PB :D - really pleased with these
95x4+1
DS 60x12

High Bar Paused Squat
60x6
80x5
80x5
80x5

Damn running out of time, time to superset!

Skull Crushers SS with Inclined DB bench
30x10 + 30x10
30x10 + 30x7
30x10 + 30x7

Standing Cable Rows SS with Tricep Pushdowns
54x10 + 18x10
54x10 + 18x10
 
cheers bro. Yeah kind of with the dropsets. I generally tend to throw them in when i feel that my working sets havent been enough work, even though i couldnt do another working set.

Oh and the random high bar squats are a new plan to make sure i am squatting more regularly to help improve hip mobility
 
hopefully not at lighter loads. Physio's advice was to improve ROM i need to spend more time moving through full ROM, and spend more time in the positions that i want to be able to achieve. 80kg is heavy enough to work, and light enough not to be a strain, effectively its just added resistance stretching.
 
hmm first session in a week due to stag do and a bit of a lack of motivation after a heavy weekend and very busy period at work. Need to refocus and get back on track, both training wise and diet wise. Weight just under 13st, 82kg! thats 10kg since the start of the year...fat PB...:confused::p

Bench
Bar x 20
WG Bar x 20
40x10
60x10
80x5
95x5
95x5
95x4+1 :D:D reps for sets PB!
DS 60x9+1

Squat
60x10
80x5
100x6
100x6

Skullcrushers SS incline DB Bench
30x10+30x10
30x10+30x6
30x10+30x7

Standing single arm cable row
54x10
54x10
54x10

thought this session was going to be rubbish, turned out pretty ok. Started flagging quite early on but i put this down to utterly rubbish diet for the last few days, and no backload of any kind last night, which i think my body has come to rely on for energy.
 
hmmmmmm feel a cold coming on, damn you autumn.

deadlifts - all beltless
Bar x 20
RDL Bar x 5
Sumo Bar x 10
70x8 + Sumo 70x8
90x5 + Sumo 90x5
110x3 + Sumo 110x3
130x3 + Sumo 130x3
140x3 + Sumo 140x3
160x1
160x1

BOR's
60x8
60x8
60x8

Pull Throughs - Green Band
10
10
10

Chip Ups SS with Face Pulls
BWx8 + 45x10
BWx8 + 45x10
BWx4+pulldown 73x4 + 45x10

Knee Raises SS laying leg raises
10+10
10+10

Deadlifts and me at the minute just dont get on. Every time i lift now, belt or not i can feel the "suspected hernia" area twinge a little, heres me hoping the physio is wrong, lets just hope its all in my head. More hip flexibility required. Sumo's felt more comfortable, but harder to shift. Going to keep working on both forms.
 
Ah yeah deception I see it now lol.

Delvis has equalled my current PB! Shocking :), this pain is like my version of delvis shoulder AIDS. rdl's are Mondays I just skipped Monday this week :)
 
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Squats - all beltless work
Bar x 10
60x10
80x5
100x5
120x5
120x5
120x5
120x5

RDL's
80x10
80x10
80x10

Sumo Deadlifts
80x5
100x5
100x5
100x5

Pull Throughs (green band) SS laying leg raises
10+10
10+10
10+10

Knee Raises
10
10
 
Bench
Bar x 20
WG Bar x 20
40x10
60x10
80x5
100x3+2(s) rep PB
97.5x3+2(s)
95x4+1
DS 60x8

Maybe a 5kg jump from last week was a bit of a stretch but still pleased with today, next week i will go in at 97.5 and hope for 2-3 sets of 5 unspotted :)

High Bar Squats
60x6
80x5(p)
102.5x5(p)
102.5x5

Skullcrushers
35x10
35x10
35x10

Running out of time...

Incline Bench
30x8
30x7

Seated Row - first time in ages and felt awesome
59x10
66x10

Face Pulls
41x10
41x10
 
Deadlift
Bar x10
Sumo Bar x 10
70x10
Sumo 70x10
90x5
Sumo 90x5
110x3
Sumo 110x3
130x3
Sumo 130x3
140x3
Sumo 140x3
Couple of tries sumo 160 beltless, no movement
Sumo 110x8

GHR's
10
10
10

Pull throughs SS Laying Leg Raises
10+15
10+15
10+15

DB Rows
32x10
32x10
32x10

Goblet Squats
20x5
20x5 paused - these felt really good.
 
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