Soldato
Nice lifting Syla 
OHP seem to be coming along nicely too.
OHP seem to be coming along nicely too.The Syla5 Files
- Thread starter Syla5
- Start date
Nice lifting Syla
Cheers, I should have been doing 50 for 5 this cycle, but after writing up my progression over the months it is clear that bench and OHP seem to have very good progress synergy, so i am trying to beast it on both to really reap the benefits. Lets hope it works.
Hmmmm... watching the second goblet video, you lose lumbar control on a couple of reps.
Looking back at the video (for the third time! /nohomo) and you're rounding your upper back. I'm guessing this is because of how you're holding the dumbell, but I've noticed from front squatting how this really translates down into the lumber region.
When holding the 'goblet' really pin your shoulders back and force your elbows up, back and in as you do this. This will put you in a more vertical position and really push your ankles to accommodate.
Looking back at the video (for the third time! /nohomo) and you're rounding your upper back. I'm guessing this is because of how you're holding the dumbell, but I've noticed from front squatting how this really translates down into the lumber region.
When holding the 'goblet' really pin your shoulders back and force your elbows up, back and in as you do this. This will put you in a more vertical position and really push your ankles to accommodate.
Hmmmm... watching the second goblet video, you lose lumbar control on a couple of reps.
Looking back at the video (for the third time! /nohomo) and you're rounding your upper back. I'm guessing this is because of how you're holding the dumbell, but I've noticed from front squatting how this really translates down into the lumber region.
When holding the 'goblet' really pin your shoulders back and force your elbows up, back and in as you do this. This will put you in a more vertical position and really push your ankles to accommodate.
Shall do
I was waiting for your feed back Hope you got comfy first.
The narrower stance and wider knees seem to have reduced your bum wink, too, which is now almost discretionary! This could be a result of your not going for as much depth, but either way, very cool.
There were a couple of reps where you consciously pushed your knees out wider at the bottom, and I'd always suggest wider = better for more vertical torso, but you seem to have great control of it, anyway, so rock on!
The narrower stance and wider knees seem to have reduced your bum wink, too, which is now almost discretionary! This could be a result of your not going for as much depth, but either way, very cool.
There were a couple of reps where you consciously pushed your knees out wider at the bottom, and I'd always suggest wider = better for more vertical torso, but you seem to have great control of it, anyway, so rock on!
Hmm lower abdominal/oblique issue has not gone, dead lifting for 5/6 weeks with no belt, and lots of extra core work doesn't seem to have improved things much, and now I have reintroduced my belt I have had a couple of little tweaks again.
Any thoughts on exercises to really hit the lower obliques/abs, the following just don't quite hit the area enough:
Planks, rollouts, reverse crunches, pallof press.
Landmines seem to get the area but only at the very end of the movement, which makes it very much harder to focus on getting that area really worked as well
Also, Mrthingyx any advice on how I can front squat with the proper grip???? I think this will help
me a lot with the overall movement.
Any thoughts on exercises to really hit the lower obliques/abs, the following just don't quite hit the area enough:
Planks, rollouts, reverse crunches, pallof press.
Landmines seem to get the area but only at the very end of the movement, which makes it very much harder to focus on getting that area really worked as well
Also, Mrthingyx any advice on how I can front squat with the proper grip???? I think this will help
me a lot with the overall movement.
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Caporegime
Done some soft tissue lovin' on them?
Caporegime
Which PT?
Week 3 of cycle 3 and the start of 4 rep sets on the big lifts. Today was good working sets of 125kg was the plan....
Squats
bar x15
60x5
80x5
100x3
115x2
125x4 hmm felt very light, check bar, yep 125 on there!
130x4pb flew up, checked vid, looked pretty good.
135x4/5pb's felt solid, really pleased with today.
Inclined DB Bench
26x10
28x10/10
tight on time after squats, ditched the flat db bench superset and just did more weight
Pull Ups
15x6/6/3+bw x5
RDL
50x10
70x5/5
DB Rows (light)
22x12/12
Leg raises
5
Really tight on time due to sleeping in 15 mins extra and squats taking longer anyway in week 3/4 due to more sets.
No issues for my lower oblique/abs from wearing my belt for squats. I think i need to make the decision to work without my belt on deadlifts while i try and bring that area back up to full health. Hoping hanging leg raises will help, and my two week Holiday in May as well.
I am not sure where this is gonna put me next week for triples as i was supposed to be doing 130 haha.
working sets of 125kg was the plan....Squats
bar x15
60x5
80x5
100x3
115x2
125x4 hmm felt very light, check bar, yep 125 on there!
130x4pb flew up, checked vid, looked pretty good.
135x4/5pb's felt solid, really pleased with today.
the 135kg sets
A little to much knee movement for my liking on the last rep of each set, so on the 4th set i threw in an extra rep and really focused on knees out.
Inclined DB Bench
26x10
28x10/10
tight on time after squats, ditched the flat db bench superset and just did more weight
Pull Ups
15x6/6/3+bw x5
RDL
50x10
70x5/5
DB Rows (light)
22x12/12
Leg raises
5
Really tight on time due to sleeping in 15 mins extra and squats taking longer anyway in week 3/4 due to more sets.
No issues for my lower oblique/abs from wearing my belt for squats. I think i need to make the decision to work without my belt on deadlifts while i try and bring that area back up to full health. Hoping hanging leg raises will help, and my two week Holiday in May as well.
I am not sure where this is gonna put me next week for triples as i was supposed to be doing 130 haha.
Soldato
What was that about my advantage? 
Nice lifting and congrats on the PB! 140kg for 5 reps next week? 
Nice lifting and congrats on the PB! 140kg for 5 reps next week? What was that about my advantage?
Triples next week, so i will have to start at 140 and see how it feels! i think 145 for triples will be about right, otherwise i will be tripling with my current RM
Soldato
Triples next week, so i will have to start at 140 and see how it feels! i think 145 for triples will be about right, otherwise i will be tripling with my current RM
Wouldn't be surprised if you could pull that off too. Hopefully your bench improves just as much as these are.
Caporegime
Weight looked pretty comfy, good work
One thing I noticed on the 2nd video is when you initiate the movement, you're hips tilt first, then flatten out at the bottom.
One thing I noticed on the 2nd video is when you initiate the movement, you're hips tilt first, then flatten out at the bottom.
Weight looked pretty comfy, good work
One thing I noticed on the 2nd video is when you initiate the movement, you're hips tilt first, then flatten out at the bottom.
Good spot, yeap this is a hangover from my old anterior pelvic tilt! need to make sure i lock in PPT before starting my descents
something to double check i am not over doing in a couple of weeks
(slwoly building a list!)