The Syla5 Files

Syla5 said:
Bench and OHP day

Bench
Bar x20 40x10 60x5 70x3
82.5x6/6/6 slow, heavy, and not sure how much spotter involement, just gonna keep ploughing ahead with weight on the bench, keep adding it, keep doing the rep set structure till i can shift over 100 for reps :mad:
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I made the most & quickest progress on my bench during my first two HST cycles using OHP, flat bench & weighted dips.

Not sure if you can incorporate weighted dips in to your program if they're not already?
 
Ahh my bad, skimmed through the log!

Seems odd that you have very strong dips but by comparison a small/smaller bench. What's your RM/heaviest lift for bench Syla?

I tend to do any over head pressing work first, before benching, when possible after reading an article from Christian Thibadeauauauauauaua(however it's spelt) on T-nation regarding shoulder healt/mobility.
 
Delvis said:
Just an FYI Benny:



+40KG dips :p

Interestingly, I did read something yesterday about how OHP (or at least overhead pressing movements) transfer the most to bench press. No idea how accurate that is
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It will depend on the individual. Overhead stuff is very good for dem tris though
BennyC said:
Ahh my bad, skimmed through the log!

Seems odd that you have very strong dips but by comparison a small/smaller bench. What's your RM/heaviest lift for bench Syla?

I tend to do any over head pressing work first, before benching, when possible after reading an article from Christian Thibadeauauauauauaua(however it's spelt) on T-nation regarding shoulder healt/mobility.
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I've found that my dips can go up while my bench is static. This is possibly because I'm a phaggot.
 
My recent bench rep max was a pretty comfy 95kg but then 100 wouldn't go :( I did get 100 last year a couple of times but messed around with cutting and going from strength to hypertrophic routines and back.

Across my week I do the following for chest and shoulder work
Db flat bench ss with inclined db bench
Bb flat bench
Dips (weighted)
Ohp
Seated db press ss with front raises
Face pulls

My bench hasn't progressed for 6 months, however I have also neglected my ohp for that period as well and haven't seen progress there either. I am just going to stick with strength training, smashing some volume on the assistance work, and be stubborn and demand my chest grows "CT fletcher style"
 
Dips looking strong.

I guess that my tri's & shoulders were the weak link in my bench. Generally the lifts progress together however my OHP progression in comparison has been poor, most likely due to form which I've corrected recently so hopefully that'll turn me in to a tripod over these three lifts.

First CBL tonight \o/
 
Progress_zps8149d97f.jpg


been updating my progress tracker file. It seems i got a bit lost in the 2nd half of 2012. I was more focused on dropping weight if my weight tracking is anything to go by.

Also from looking through my old books, I chopped about a bit i moved from a 3x8 routine to a strength 5's routine to wendler to HST and back to a strength routine all in the last 6 months of 2012.

Focus is going to be key this year. Less concern with my weight, and more drive to keep lifting more. Also interestingly there is quite a close tie in between my OHP and Bench progress. Might have to start pushing myself more on OHP's maybe even move it so that it isnt on the same day as Bench.
 
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Str cycle 3, week 2, 5's. Confidence with my squatting today was great. Loved them, need to keep this momentum up for gains :)

Squats
Bar x10
50x10
70x5
90x3
110x2
120x5/5/6 extra rep for extra gains :)
Set 2 side view

Inclined DB Bench Superset Flat DB bench
22x10+10
24x10+10/10+10

Pull ups
15x6
20x6 - these were a grind and not good so dropped it back again for cleaner reps
15x6

RDL's - light weight, focus on hitting the hammies for nice stretch and glute drive to help DL's more. Also wanted to avoid any unwanted lower back pump from being stubborn and hitting volume.
50x10
70x5/5 - next week if time allows i will do 4-5 sets at this weight or a bit more, as this is enough to get a decent stretch but doesnt hit my lower back to much which is good.

DB row - light
22x12/12 ran out of time super setted these between my RDL sets!

Session felt good, squats felt quick, and stable, with decent improvements over the last time i was squatting 120kg. Still knees coming in but much less then before, the worst leg angle I hit was vertical, improvements to be had but already improved on where i was.
 
Nice to see the extra ankle mobility paying off!

Still some bum wink there, but that's because you're plummetting quite far below parallel. It's up to you to decide how to manage that, however, but good work!
 
Yea a little too deep tbh. It's hard to see exactly because the rack is in the way, but looks like you hit parallel, then to get lower you sit down more and your knees shunt forward to create the space.

What works for me is keeping the knees/shins in the same position and sitting back into my hips until I hit the end range.
 
LiE said:
Yea a little too deep tbh. It's hard to see exactly because the rack is in the way, but looks like you hit parallel, then to get lower you sit down more and your knees shunt forward to create the space.

What works for me is keeping the knees/shins in the same position and sitting back into my hips until I hit the end range.
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I don't think there's anything wrong with knee movement, as long as the knees are kept outward to keep the line of force within the knee's range of movement.

I think - if anything - more ankle mobility is required for a true high-bar movement as what Syla5 appears to be doing is a mashup of high- and low-bar squatting.

But that's just me. :)

EDIT: Not sure when I started caring this much about back squats... I dont. :confused: :D
 
It is, but he's moving in high/low bar hybrid way as you say.

With the bar lower down his back and the depth he's hitting, this is why the knees are shunted forward and butt tucks I believe.
 
I could probably cut the squats 2" shorted if i am being honest, the camera angle doesnt do this any favours as its not perfectly side on, but the bar path stays nicely inline with the front of my ankle/midfoot as it should. This may be something to pay attention to at the meet, and it could also be my short legs/long body combo i have going on that means i sit down more as you say, because if i sit back more the bar/weight would shift back rather then staying central to my foot, causing me to fall over :(

Heres a set from behind. Also i think my shorts pattern makes it look a lot more tucky then it actually is. Gonna try some single colour shorts and see how things look.
3rd set from today.

Oh and its low bar position on my back, i think as detailed above my odd proportions make things look different to the norm.
 
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