The Syla5 Files
- Thread starter Syla5
- Start date
Little bit of bro down fun.
Bench
Bar x20
Cgbar x5
Bar x 20
30x10
Paused onwards
60x5
80x1
90x1
95x1 = PB
100x1 PB
105x1 PB also equals my current non paused PB
Messing about on rings, boxes, some squats.
Tried some deadlifts after all that but was nuked.
Deadlifts
70x5
110x5
70x5 with dowel for form check
Bench
Bar x20
Cgbar x5
Bar x 20
30x10
Paused onwards
60x5
80x1
90x1
95x1 = PB
100x1 PB
105x1 PB also equals my current non paused PB
Messing about on rings, boxes, some squats.
Tried some deadlifts after all that but was nuked.
Deadlifts
70x5
110x5
70x5 with dowel for form check
Last edited:
Squats
Bar x20
Bar x15
40x10
40x10
60x5
80x5
100x3
110x5
110x5
110x5
110x5
Paused RDL's
85x5
80x5
80x5
OHP + OH Shrug
Bar x 5
40x3
47.5x5
47.5x5
47.5x5
Incline DB bench
26x10
26x10
26x10
Reverse hypers SS Leg raises
15+15
15+15
15+15
Really tender trap/scap/erector spinea. Not quite sure exactly which muscle it is but it's always been much tender on the right then the left, but only when I really dug in to it with a ball. It's now causing a bit of discomfort, physio session may be required.
Bar x20
Bar x15
40x10
40x10
60x5
80x5
100x3
110x5
110x5
110x5
110x5
Paused RDL's
85x5
80x5
80x5
OHP + OH Shrug
Bar x 5
40x3
47.5x5
47.5x5
47.5x5
Incline DB bench
26x10
26x10
26x10
Reverse hypers SS Leg raises
15+15
15+15
15+15
Really tender trap/scap/erector spinea. Not quite sure exactly which muscle it is but it's always been much tender on the right then the left, but only when I really dug in to it with a ball. It's now causing a bit of discomfort, physio session may be required.
Bench
Bar x20
WG Bar x20
40x10
Paused 60x5
80x3 -Grrr Stable base is sore grrr above issue is still persisting and rather then push on with my planned weight i decided to drop the weight off and do a little extra volume to help with rehab as things seem to be improving day by day.
60x10
60x10
60x10
60x10
Squat (HB)
Bar x10
Bar x10
60x5
100x3
112.5x3
112.5x3
112.5x3
112.5x3 (b)
112.5x3
Seated Row
59x10
59x10
59x10
Dips SS Leg raises
10+15
15+15
slept in a little this morning so ditched some of my usual assistance stuff.
Bar x20
WG Bar x20
40x10
Paused 60x5
80x3 -Grrr Stable base is sore grrr above issue is still persisting and rather then push on with my planned weight i decided to drop the weight off and do a little extra volume to help with rehab as things seem to be improving day by day.
60x10
60x10
60x10
60x10
Squat (HB)
Bar x10
Bar x10
60x5
100x3
112.5x3
112.5x3
112.5x3
112.5x3 (b)
112.5x3
Seated Row
59x10
59x10
59x10
Dips SS Leg raises
10+15
15+15
slept in a little this morning so ditched some of my usual assistance stuff.
tfw - 4 log posts in a row (including pb) with no responses 
Deadlifts
Bar x10
Bar x5
70x5
70x5
90x5
110x3
125x5
125x5
125x5 (b) - looked ugly
125x5 (b) - meh not so bad but still not pretty
100x5
Front Squats
Bar x 10
40x3
55x5
55x5
55x5
55x5
BOR's
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x10
Face Pulls SS Laying Leg Raises
41x10+20
41x10+20
41x10+20
Deadlifts
Bar x10
Bar x5
70x5
70x5
90x5
110x3
125x5
125x5
125x5 (b) - looked ugly
125x5 (b) - meh not so bad but still not pretty
100x5
Front Squats
Bar x 10
40x3
55x5
55x5
55x5
55x5
BOR's
70x10
70x10
70x10
Seated DB Press
26x10
26x10
26x8 + DS OHP Bar x10
Face Pulls SS Laying Leg Raises
41x10+20
41x10+20
41x10+20
Just ditch the belt
my current aim is till to powerlift, i was hoping to compete this year, but beltgate is scuppering my plans. If i cant wear the belt, and make it work I will shift my focus to becoming more functionally fit/strong.
its not that straight forward. I know how do use the belt I used to be fine. Now i have ditched the belt for the last 6 months or so, every time i come back to it and deadlift with it on my form gets pulled horribly out. I dont know if this is subconciously trying to protect against any repeats of sharp flare up pain or not, but it really doesnt look pretty, and i would rather not just throw on the belt when i am going to be lifting/aiming to lift PB's
Knee has been getting sore/feeling stretched so going back to low bar for a bit.
Low Bar Squats
Bar x 10
Walking Lunges BW x 10 (per leg)
Bar x10
Bar x10
GM Bar x10
60x5
60x5
80x5
100x5
112.5x5
112.5x5
112.5x5
112.5x5 (b) - feels very comfortable
All the working sets felt really comfortable which was nice
Good Mornings
40x10
60x10
60x10
OHP + OH Shrug
Bar x5
40x3
50x5
50x5
50x5
Incline DB Bench
28x10
28x10
ditched final set as front delt and pec felt really strained during the second set
Reverse Hypers + Leg Raises + Laying Leg Raises SuperSet
15+15+15
15+15+15
Low Bar Squats
Bar x 10
Walking Lunges BW x 10 (per leg)
Bar x10
Bar x10
GM Bar x10
60x5
60x5
80x5
100x5
112.5x5
112.5x5
112.5x5
112.5x5 (b) - feels very comfortable
All the working sets felt really comfortable which was nice
Good Mornings
40x10
60x10
60x10
OHP + OH Shrug
Bar x5
40x3
50x5
50x5
50x5
Incline DB Bench
28x10
28x10
ditched final set as front delt and pec felt really strained during the second set
Reverse Hypers + Leg Raises + Laying Leg Raises SuperSet
15+15+15
15+15+15
Paused bench
Bar x20
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
80x3
87.5x5
87.5x5
87.5x5 pb sets and felt easy
Ds 47.5x17
Squats (lb)-knees still sore/tender but not as bad as previous days
Bar x10
Bar x10
60x5
100x3
115x3
115x3
115x3
115x3
115x3
Seated row
59x10
59x10
59x10
59x10
Dips ss skullcrushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse hypers ss planks
15+1min
15+50sec
15+45sec
Bar x20
Bar x20
WG Bar x20
40x10
Paused onwards
60x5
80x3
87.5x5
87.5x5
87.5x5 pb sets
and felt easyDs 47.5x17
Squats (lb)-knees still sore/tender but not as bad as previous days
Bar x10
Bar x10
60x5
100x3
115x3
115x3
115x3
115x3
115x3
Seated row
59x10
59x10
59x10
59x10
Dips ss skullcrushers
15x10+20x10
15x10+20x10
15x10+20x10
Reverse hypers ss planks
15+1min
15+50sec
15+45sec
Deadlifts - been having some issues again with my low abdominal tweak so backed off on these today and did a lot of form reviewing
Bar x 10
Walking Lunge BW x 5 (reps per leg)
RDL Bar x 10
Bar x 10
Bar x5(b)
60x5 (b)
60x5
60x5
60x5
60x5
60x6(b)
100x4(b)
Have plenty of vids may load some up later, but it appears its all in the last 2 inches of the setup that everything goes wrong.
Front squats - knees still sore, still getting better but sacked them off
BOR's
70x10(b)
70x10
70x10
Seated DB Press
26x10
26x10
26x10
DS OHP Bar x10
Face Pulls SS Leg Raises SS Planks
41x10 + 20 + 30sec
41x10 + 20 + 30sec (side plank)
41x10 + 20 + 30sec (side plank)
Bar x 10
Walking Lunge BW x 5 (reps per leg)
RDL Bar x 10
Bar x 10
Bar x5(b)
60x5 (b)
60x5
60x5
60x5
60x5
60x6(b)
100x4(b)
Have plenty of vids may load some up later, but it appears its all in the last 2 inches of the setup that everything goes wrong.
Front squats - knees still sore, still getting better but sacked them off
BOR's
70x10(b)
70x10
70x10
Seated DB Press
26x10
26x10
26x10
DS OHP Bar x10
Face Pulls SS Leg Raises SS Planks
41x10 + 20 + 30sec
41x10 + 20 + 30sec (side plank)
41x10 + 20 + 30sec (side plank)
will email you buddy
Start to the last working week of the year
Squats(LB)
Bar x 20
Walking Lunge BW x 10 (reps per leg)
Bar x 10
60x5
60x5
80x5
100x3
115x5
115x5
115x5
115x5(b) just for the feels, felt good.
At this point I fancied just throwing some weight on the bar to see how things felt under some heavier weight again. All beltless lifts.
130x1
150x1 - felt solid
160x1 - beltless PB - felt nice
165xf - doh 2 mins rest after working sets and first heavy weight in a while not smart.
5 min rest
165x1 unrack felt wobbly as ****, deep breath, lock everything in, go... PB equal my belted PB with better form and far from fresh. Nice way to end my squatting year and not even planned.
Good Mornings
40x10
40x11 (dem counting skills)
40x10
OHP
40x3
52.5x5
52.5x5
Leg raises SS Planks
15 + 30sec
15 + 30sec
Squats(LB)
Bar x 20
Walking Lunge BW x 10 (reps per leg)
Bar x 10
60x5
60x5
80x5
100x3
115x5
115x5
115x5
115x5(b) just for the feels, felt good.
At this point I fancied just throwing some weight on the bar to see how things felt under some heavier weight again. All beltless lifts.
130x1
150x1 - felt solid
160x1 - beltless PB - felt nice
165xf - doh 2 mins rest after working sets and first heavy weight in a while not smart.
5 min rest
165x1 unrack felt wobbly as ****, deep breath, lock everything in, go...
PB equal my belted PB with better form and far from fresh. Nice way to end my squatting year and not even planned.Good Mornings
40x10
40x11 (dem counting skills)
40x10
OHP
40x3
52.5x5
52.5x5
Leg raises SS Planks
15 + 30sec
15 + 30sec
That looked easy! /Jealous
cheers, i wonder where i am at with my belt and fresh, next years adventures will hopefully be more eventful then this years.
Roll on 200kg squat
operation mobility needs to happen first, oh and other big mile stones like 170, 180 and 190 haha
Have some mirins!
Also, pls confirm, I can't tell from the video if you were pleased with that...
thank you sir.
nothing like a bit of self congratulation during a PB
'Whats 35KG between friends?
Hopefully more like 15 soon
Bench
Bar x 20
WG Bar x 20
Bar x 20
40x10
Paused onwards
60x5
80x3
90x5
90x5
90x5
DS 50x12 - had one or two left in there but didnt want to risk ending on 13 reps....silly supersition
All 90kg sets were PB sets for Paused bench.
Squats - not today jeff. I should have left the heavy squatting off on monday but nevermind. Nothing to serious i hope, but theres all kinds of tightness/soreness going on with the knee on the inside of my leg. Gave it some foam roller love and feels better for it.
Seated Row - Slow controlled reps
59x10
59x10
59x10
59x10
Dips SS Skullcrushers
15x10 + 25x10
15x10 + 25x10
15x10 + 25x10
Reverse Hypers SS Planks
15+60sec (side)
15+50sec (side)
15+60sec (normal)
Rubbish backload/general food intake last night, sleep a bit rubbish, wasnt planning much for this session
Deadlifts - after checking out plenty of old vids after Delvis pointed out my old belt position was a fair bit higher then i have been using recently I thought i would give it a go.
Bar x 10
Bar x 9
belt on from here
Bar x5
70x5
70x5
90x3
90x3
110x2
130x2
150x2
170x1 = PB and felt reasonably comfortable, and form looked ok to.
Belt off for Drop Set
DS 110x5
First 170kg rep for comparison
DB Walking Lunges (reps per leg, weight per DB)
10x10
10x10
BOR's
70x10
70x10
Seated DB Press
26x10
26x10
Face pulls SS leg raises SS Planks
41x10+20+40sec
41x10+20+40sec
Deadlifts - after checking out plenty of old vids after Delvis pointed out my old belt position was a fair bit higher then i have been using recently I thought i would give it a go.
Bar x 10
Bar x 9
belt on from here
Bar x5
70x5
70x5
90x3
90x3
110x2
130x2
150x2
170x1 = PB and felt reasonably comfortable, and form looked ok to.
Belt off for Drop Set
DS 110x5
DB Walking Lunges (reps per leg, weight per DB)
10x10
10x10
BOR's
70x10
70x10
Seated DB Press
26x10
26x10
Face pulls SS leg raises SS Planks
41x10+20+40sec
41x10+20+40sec
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Well I haven't lifted since the Friday before Christmas but that was a choice rather then a lack of desire. I have been enjoying some family time and much needed R&R.
As the year is done I guess I should summaries my year.
Firstly the numbers.
Bench 95kg touch and go to 105kg paused
Squat 150kg belted to 165kg unbelted
Deadlift 170kg belted - no progress (120 beltless to 160kg beltless)
Overall going by the numbers a pretty meh year. In Feb-march time I picked up a consistent issues with a suspected hernia that had previously been inconsistent and unaffected progress. I stopped all belted lifting to stop the issue flaring up and also bring up my core strength. So although overall strength doesn't appear to have improved much, my core strength has. Hoping for a smoother 2014.
To help 2014 get off to a good start I have planned a few weeks of really smashing mobility work to help improve overall rom and stop me running in to limits on my deadlift setup. The first 4-6 weeks of the year will be quite dedicated to this. A new log may be in order for 2014.
Daily mobility routine has looked a little something like this.
Flat foot work 10mins
Ankle smashing and stretching 10 mins per
Foam rolling (lower body mainly) 10 mins
Couch stretch 5 mins per leg of pure evil
Hip opener stretching 5 mins
Hamstring stretching 3 mins per
10 min squat
Pre squat stretch 6 mins, just to help cool down after the 10min squat
So far I have found that my ankles are crazy tight and limiting and so when I am able to do some actual resistance band work on them that's going to be great.
As the year is done I guess I should summaries my year.
Firstly the numbers.
Bench 95kg touch and go to 105kg paused
Squat 150kg belted to 165kg unbelted
Deadlift 170kg belted - no progress (120 beltless to 160kg beltless)
Overall going by the numbers a pretty meh year. In Feb-march time I picked up a consistent issues with a suspected hernia that had previously been inconsistent and unaffected progress. I stopped all belted lifting to stop the issue flaring up and also bring up my core strength. So although overall strength doesn't appear to have improved much, my core strength has. Hoping for a smoother 2014.
To help 2014 get off to a good start I have planned a few weeks of really smashing mobility work to help improve overall rom and stop me running in to limits on my deadlift setup. The first 4-6 weeks of the year will be quite dedicated to this. A new log may be in order for 2014.
Daily mobility routine has looked a little something like this.
Flat foot work 10mins
Ankle smashing and stretching 10 mins per
Foam rolling (lower body mainly) 10 mins
Couch stretch 5 mins per leg of pure evil
Hip opener stretching 5 mins
Hamstring stretching 3 mins per
10 min squat
Pre squat stretch 6 mins, just to help cool down after the 10min squat
So far I have found that my ankles are crazy tight and limiting and so when I am able to do some actual resistance band work on them that's going to be great.