The Syla5 Files

ok so week 2 of 15's begins today. Looking forward to it!

No morning training this morning as a late night return from a concert and then having to cook up my weekly meals meant no bed until 2am! no chance i was going to be heading to the gym on 4 hours sleep.

Calories have been upped again this week on my transition from cut to bulk, and last week i manage to drop a 1lb so now sitting at 11st 1lb and cals target for this week is 2.3k rest day, and 2.6k training.

Pics will be taken of my DL stance tonight and maybe a vid as well so that it can be seen.
 
Week 2 of the 15's and I was training in the evening today due to a late night, I am not sure if the difference was due to me not being used to getting up early but it felt much easier.

Got a video of my squat madness

75 kg squat x 15


also I took so back to back comparisons of my old and new DL stance and here they are

Here is a pic from the front of my narrow stance and a video:

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And here is the wider stance and video:

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The wider stance allows me to sit back a little more, while remaining comfortable, and retaining strength through my legs and core, and keeping my back nice and tight. When I try and sit in that position using the narrower stance it just doesn't work. LiE's helpful comment of the evening "haha you've got really short legs haven't you" cheers mate :p
 
I am 171.5cm tall and my legs are (assuming I am measuring to roughly the same spot 92cm. If it helps as a marker from floor to my belly button is 99.5cm
 
Delvis said:
Makes me wonder whether or not I need a wider stance really. Alas! Mine was narrowed by Mr.Icecold, so it shall stay.

Certainly makes you sit back more, and keeps the shoulders further back :)

Your squats flatten mine, dead funny :p
Click to expand...

Your legs are a lot longer then mine so I don't think you need to. By widening my stance it allows me to keep a shallower angle on my legs without forcing my shoulders over the bar.

I wouldn't mind so ice feedback on this.

Squats flatten yours??
 
just give it a go, i instanlty felt the difference, and every time i have DL'ed since i have felt the difference.

I havent gone heavy yet but everything is feeling good. DL's tomorrow morning at 75kg x 15, i might throw 100 and 120 on the bar and do a couple of doubles just to see that the new stance is benefical when the weight goes on.
 
I really feel comfortable with the positioning. This is something that i have struggled with, and as i am sure you know, if you dont feel comfortable for a lift, its not going to go as well.

I have no idea if it is actually beneficial or not yet as i havent gone heavy, but i shall see how time is tomorrow morning and give a couple of higher weight doubles a go and let you know. If this really does help and i can bring my deadlift to a proportion of my squat that everyone else seems to have, that should see my dl up in the 170 area. We shall see.
 
cycle 1 week 2 of 15s is almost over

Deadlifts 75x15x2
Heres a vid of my deadlifts from the front using my adjusted stance

Rest of the workout was pretty good, but i was starting to flag by the end, maybe need to try some BCAA's to help my fasted training.
 
I say fasted, but i do have my morning Shake at least before i start, so i guess just some BCAA's thrown in to that maybe?
 
icecold said:
Deads look good :)
Click to expand...

thank you, looking forward to going heavy to see how the form holds.

How do you deal with the end of the cycle normally Ice, do you do 5's for 3 weeks and then have an SD week?

Also do you start up with 15's again in cycle 2?
 
Cheers,

I was planning 3 weeks of 5's so week 3 would be new rep PB's week and would help me setup 5's for the next cycle.

What do you do with 15's and 10's weights for new cycles do you just add say 5kg or 2.5kg to big/small lifts and go with that?
 
1.5kg blueberries :D I freeze them so these will prob last me and Sam close to a month. The creatine was £14 I think and 1kg so can be go cheaper on myprotein if your not paying postage. Seeing as I would have had to pay postage it wasnt worth the hassle. Gonna roll with 8g a day I think and see how it goes.
 
Week 3 sees the start of the 10's

It's a very perculiar feeling going in the gym and repping weight for 10 reps that I did last workout for 15! I have to remind myself that this workout is all about putting on mass, not specifically about strength gains, so I am focusing on keeping good form and really feeling each exercise work the body part it's supposed to.

Small food stock up as well, 11kg chicken and 6kg of lean mince beef (60 burgers!) that's supplies for the next month or so for me and the wife :)
 
No it's a % of my 10 rep max, just happens to work out that day one this week is the same as day 6 of 15's. Today I deadlifted 75x10 (las dl's were 75x15) but by the end of the 10's cycle they will 100x10
 
10's day 2

Everything want well, it was workout a today and squats felt really good. Had some guys squatting way above para next to me and it just encouraged me to go deeper lol.

Oh and I brought the bro's out to play muhahaha

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10's week one is done and dusted, getting used to the morning training now which is a good thing.
diet up to full bulk format now, gonna sit at 2300-2600 cals for at least a month and see how I go on that.

Got a comment from someone I hadn't seen at the gym in over a month "looking lean"
Always nice to have progress pointed out, show that it is noticeable.
 
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