They do feel good with the oly shoes, and with HB squats I pay more attention to the movement. Yeap switching back to a full body routine as i made good progress at the start of the year on one, and it gets me doing all the movements more often, hopefully this will help me loosen up a bit/stay loose.
The Syla5 Files
- Thread starter Syla5
- Start date
Paused Bench
Bar x20
WG Bar x5
40x10
Paused onwards
60x5
80x5
80x5
80x5
ds(t&g) 60x6
Squat
Bar x11
60x5
80x5
105x3
105x3
105x3
105x3
105x3
Seated Cable Row
66x10
66x10
66x10 <-- less feel in the back due to fatigue
59x10 <-- better
Dips SS OH Extensions
BWx10+20x10
BWx10+20x10
BWx10+20x10
Reverse Hypers SS Leg Raises
15 + 10 (hanging Leg raises - all kinds of ugly lower back movement going on
)
15 + 15 (normal leg raises)
Bar x20
WG Bar x5
40x10
Paused onwards
60x5
80x5
80x5
80x5
ds(t&g) 60x6
Squat
Bar x11
60x5
80x5
105x3
105x3
105x3
105x3
105x3
Seated Cable Row
66x10
66x10
66x10 <-- less feel in the back due to fatigue
59x10 <-- better
Dips SS OH Extensions
BWx10+20x10
BWx10+20x10
BWx10+20x10
Reverse Hypers SS Leg Raises
15 + 10 (hanging Leg raises - all kinds of ugly lower back movement going on
)15 + 15 (normal leg raises)
all my squatting at the moment is going to be HB 
Paused benching is going fine, i have dropped the weight since last week as i have now started a progressive 6 week plan, so didnt want to stall to early, only put myself back 2 weeks but definitely feels good. I may try some pb's at the end of the 6 weeks, dependant on how form looks across all the lifts.
Really need to fix my hip flexibility/mobility in that time though.
Paused benching is going fine, i have dropped the weight since last week as i have now started a progressive 6 week plan, so didnt want to stall to early, only put myself back 2 weeks but definitely feels good. I may try some pb's at the end of the 6 weeks, dependant on how form looks across all the lifts.
Really need to fix my hip flexibility/mobility in that time though.
Yeap still doing them pre squatting. Generally I spend far to much time sitting though and have been negleting my non gym mobility.
I believe that my flexibility limitations are making it hard for me to stay in control of my lumbar and thus causing poor form/rounding on deadlifts, and where i moved to squatting once a week, and deadlifting once a week this just made things worse.
Doing HB's and fronties to help with this even more, but really need to do some out of gym stuff again.
I believe that my flexibility limitations are making it hard for me to stay in control of my lumbar and thus causing poor form/rounding on deadlifts, and where i moved to squatting once a week, and deadlifting once a week this just made things worse.
Doing HB's and fronties to help with this even more, but really need to do some out of gym stuff again.
Deadlifts
Bar x10
Rdl bar x10
70x5
90x5
110x5
110x5
110x5
110x5
Last set of 110 belt less
110x5 with my belt, need to get used to wearing if and feeling out the correct for with it on. Still seems to be throwing my form off a little.
70x5(b)
Deadlift work was form focused and felt good, plenty of things to get nailed in over the next few weeks.
Front squats
Bar x10
40x5
40x5
40x5
40x5
Vid of the first set, I was a little tight and had done no ankle mobility work that I normally do pre squatting hence the dodgy left foot movement and slight heel raise. This went in later sets
BOR's
60x10
60x10
60x10
Seated db press
22x10
22x10
22x10
Face pulls SS leg raises
41x10+15
41x10+15
41x10+15
Felt better about deads today, still not pleased with how they look/feel when I introduce the belt, but now lower ab twinges so that's a plus
Bar x10
Rdl bar x10
70x5
90x5
110x5
110x5
110x5
110x5
Last set of 110 belt less
Deadlift work was form focused and felt good, plenty of things to get nailed in over the next few weeks.
Front squats
Bar x10
40x5
40x5
40x5
40x5
BOR's
60x10
60x10
60x10
Seated db press
22x10
22x10
22x10
Face pulls SS leg raises
41x10+15
41x10+15
41x10+15
Felt better about deads today, still not pleased with how they look/feel when I introduce the belt, but now lower ab twinges so that's a plus
Last edited:
Week 2 of the new cycle.
Squats (HB)
Bar x15
60x10
80x5
100x2
105x5
105x5
105x5
105x5 (b) just to see how high bar feels with the belt
Paused RDL's
80x5
80x5
80x5
80x5
OHP + OH Shrug
Bar x5
42.5x5
42.5x5
42.5x5
42.5x5
Incline DB Bench
22x10
22x10
22x10
Reverse Hypers SS Leg Raises
15+15
15+15
15+15
A bit of extra warmup time would have been wise, but overall everything felt good today.
Squats (HB)
Bar x15
60x10
80x5
100x2
105x5
105x5
105x5
105x5 (b) just to see how high bar feels with the belt
Paused RDL's
80x5
80x5
80x5
80x5
OHP + OH Shrug
Bar x5
42.5x5
42.5x5
42.5x5
42.5x5
Incline DB Bench
22x10
22x10
22x10
Reverse Hypers SS Leg Raises
15+15
15+15
15+15
A bit of extra warmup time would have been wise, but overall everything felt good today.
iOS 7 by any chance?
Which vid belted or unbelted or both?
Working on having everything being tight with the deadlifts, Lats are on etc. Could be that I wasnt pulled back enough before having everything tight and starting the pull.
Yes to iOS7. Best way to ruin an decent iPad.
Both, tbh - more clear in the belted, weirdly. Part of me wonders if the problem is that the weight isn't heavy enough, meaning you're slacking off because you're strong enough... whereas if you went in with something unpleasant, you'd tighten up a lot more?
hmm doubtful, i just need to be more mindful of the brace. This was my first week of form readjustment so i was more focused on my position relative to the bar and not trying to do a topdown setup.
Paused Bench
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
80x2
82.5x5
82.5x5
82.5x5
Squats
Bar x10
Bar x5
60x5
80x6
100x3
107.5x3
107.5x3
107.5x3
107.5x3
107.5x3
Seated Row
59x10
59x10
59x10
59x10
Dips
15x10
15x10
15x10
Reverse Hypers SS Leg Raises
15+15
15+15
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
80x2
82.5x5
82.5x5
82.5x5
Squats
Bar x10
Bar x5
60x5
80x6
100x3
107.5x3
107.5x3
107.5x3
107.5x3
107.5x3
Seated Row
59x10
59x10
59x10
59x10
Dips
15x10
15x10
15x10
Reverse Hypers SS Leg Raises
15+15
15+15
Deadlifts
Bar x10
70x5
70x5
90x5
110x3
115x5
115x5
115x5
115x5
115x2(b) felt horrible this week
Front Squats
Bar x5
45x5
45x5
45x5
45x5
BOR's
65x10
65x10
65x10(b) felt more back involvement when i had the belt on. Might keep this up as it will let me go heavier when my core is already fried from earlier work
Seated DB Press
24x10
24x10
24x8 so close
Face Pulls SS Leg Raises
41x10+15
41x10+15
41x10+15
Bar x10
70x5
70x5
90x5
110x3
115x5
115x5
115x5
115x5
115x2(b) felt horrible this week
Front Squats
Bar x5
45x5
45x5
45x5
45x5
BOR's
65x10
65x10
65x10(b) felt more back involvement when i had the belt on. Might keep this up as it will let me go heavier when my core is already fried from earlier work
Seated DB Press
24x10
24x10
24x8 so close
Face Pulls SS Leg Raises
41x10+15
41x10+15
41x10+15
yeah i need to really. The unbelted deads felt fine it was just the belted ones that sucked, still not sure if it was down to not being used to it any more or not. The belt was pinching on my fat gains as well so that didnt help rocking in at 13st(82.5kg) again (not a dry weight though).
rocking in at 13st(82.5kg) again (not a dry weight though).new rountine week 3
Squats (HB beltless)
Bar x 20
Bar x10
60x10
80x5
100x3
107.5x5
107.5x5
107.5x5
107.5x5
Paused RDL's
85x5
85x5
85x5
85x5
OHP+OH Shrug
Bar x5
40x3
45x5
45x5
45x5
45x5
Incline DB Bench
24x10
24x10
24x10
Reverse Hypers SS Leg raises
15+15
15+15
15+15
Squats (HB beltless)
Bar x 20
Bar x10
60x10
80x5
100x3
107.5x5
107.5x5
107.5x5
107.5x5
Paused RDL's
85x5
85x5
85x5
85x5
OHP+OH Shrug
Bar x5
40x3
45x5
45x5
45x5
45x5
Incline DB Bench
24x10
24x10
24x10
Reverse Hypers SS Leg raises
15+15
15+15
15+15
Paused Bench
Bar x20
WG Bar x10
CG bar x10
40x10
(paused onwards)
60x5
80x2
85x5
85x5
85x5
ds 60x6 - not sure if i am dropping the weight enough on my drop sets to get the desired effect.
Reps for sets PB on paused bench, previously manage a grid of 85x5x2 +85x4+f so very happy with bench.
HB Squats (beltless)
Bar x15
60x5
100x3
110x3
110x3
110x3
110x3
110x3
Seated Cable Row
59x10
59x10
59x10
59x10
Dips SS Skull Crushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse Hypers SS Laying Leg Raises
15+15
15+15
Bar x20
WG Bar x10
CG bar x10
40x10
(paused onwards)
60x5
80x2
85x5
85x5
85x5
ds 60x6 - not sure if i am dropping the weight enough on my drop sets to get the desired effect.
Reps for sets PB on paused bench, previously manage a grid of 85x5x2 +85x4+f so very happy with bench.
HB Squats (beltless)
Bar x15
60x5
100x3
110x3
110x3
110x3
110x3
110x3
Seated Cable Row
59x10
59x10
59x10
59x10
Dips SS Skull Crushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse Hypers SS Laying Leg Raises
15+15
15+15
Deadlifts
Bar x5
Paused Goblet 10x2
Walking lunges 10x5(strides per leg)
70x6
70x5
90x5
110x4
120x5
120x5(b) - better feeling then last week
120x5
120x5
deads felt better this week.
Front Squats
Bar x5
40x3
50x5
50x5
50x5
50x5
BOR's (with belt)
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x8
Face Pulls + Laying Leg Raises
41x10+20
41x10+20
Bar x5
Paused Goblet 10x2
Walking lunges 10x5(strides per leg)
70x6
70x5
90x5
110x4
120x5
120x5(b) - better feeling then last week
120x5
120x5
deads felt better this week.
Front Squats
Bar x5
40x3
50x5
50x5
50x5
50x5
BOR's (with belt)
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x8
Face Pulls + Laying Leg Raises
41x10+20
41x10+20