The Syla5 Files
- Thread starter Syla5
- Start date
Excellent, can't wait 
Couple of updates I missed out
Weight sunday morning post ULC day was (according to home scales, which appear to add +4lb compared to the gym scales, both me and the wife have notices this, but to keep things consistent I still use them for now)
11st 9.5lb
Weight Saturday morning post backload
11st 11.5lb
At the start of the year I was 11st12lb, dropped to 11st 4lb and now dryish weight is back to around 11st 9.5lb.
This puts me at +5.5lb in 12 weeks. Fat gains accounted for I am quite satisfied when I see myself in the mirror at the moment and I am improving my strength. I m happy with CBL and even with my non optimal am training, and occasionally not sticking to the program, I have made the most
Optimal gains so far compared my previous attempts to bulk.
Couple of updates I missed out
Weight sunday morning post ULC day was (according to home scales, which appear to add +4lb compared to the gym scales, both me and the wife have notices this, but to keep things consistent I still use them for now)
11st 9.5lb
Weight Saturday morning post backload
11st 11.5lb
At the start of the year I was 11st12lb, dropped to 11st 4lb and now dryish weight is back to around 11st 9.5lb.
This puts me at +5.5lb in 12 weeks. Fat gains accounted for I am quite satisfied when I see myself in the mirror at the moment and I am improving my strength. I m happy with CBL and even with my non optimal am training, and occasionally not sticking to the program, I have made the most
Optimal gains so far compared my previous attempts to bulk.
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Nice work at replacing bum wink with ankle flexion! 
You're getting massively deep (!) whilst - it looks like - keeping a strong lumber = sexual (CBA with euphamism...).
Crikey - you guys are hammering me in terms of volume+weights!
You're getting massively deep (!) whilst - it looks like - keeping a strong lumber = sexual (CBA with euphamism...).
Crikey - you guys are hammering me in terms of volume+weights!
Soldato
Pretty awesome really. I think youre rushing your movement initiation slightly, and it would look better if you tried to be smooth. I have a pretty good fix that ill show you
Would love to know this too
Dom that vid is useful. Mythingyx i tried to remember what you told me about goblet squats and apply it to front squats, I didnt remember in full but some thing clicked thats for sure . I will save the post on my phone next time.
Bench
bar x 20
40x10
60x5 (paused)
80x2(p)
87.5x4/4/4 nice and smooth!
90x4
2nd week of new random spotters and 2nd week of getting a good one.
DB Row - limited by the db weights, might request they buy some oly db handles.
36x8/8/10
DB Shoulder Press
26x8/8/7
middle set i had a massive moment at the end of rep 4!! my arm just started to tilt back, managed to bail without dropping the weight like a ****, and nothing got over stressed, 20sec breather and back on it
Front squats
Bar x10
40x10 ...somethings clicked with my grip, and bar position feels good.
60x8
80x3/5
Face Pulls
41x10
45x10/10
Hanging leg Raises SS with Landmins
Bw x 15/10
Bar x 20
5x20
. I will save the post on my phone next time.Bench
bar x 20
40x10
60x5 (paused)
80x2(p)
87.5x4/4/4 nice and smooth!
90x4
2nd week of new random spotters and 2nd week of getting a good one.
DB Row - limited by the db weights, might request they buy some oly db handles.
36x8/8/10
DB Shoulder Press
26x8/8/7
middle set i had a massive moment at the end of rep 4!! my arm just started to tilt back, managed to bail without dropping the weight like a ****, and nothing got over stressed, 20sec breather and back on it
Front squats
Bar x10
40x10 ...somethings clicked with my grip, and bar position feels good.
60x8
80x3/5
The new grip is still a little uncomfortable but miles better then how i was trying to use this grip. I know i am still not getting it quite right but it defo made a difference. Working on bringing my feet closer together. There will be a limit on stance width at some point due to no oly shoes and not using plates under my heels.
Face Pulls
41x10
45x10/10
Hanging leg Raises SS with Landmins
Bw x 15/10
Bar x 20
5x20
Nice shape on the front squats!
HOWEVER!
A couple of reps had you rocking forward (can see your heels raising as you stabilise) but it looked like you were consciously correcthing this as you went. I remember the first time this happened to me and I thought I was going to fall backwards as I was so upright, hence some uncontrolled rope-i-ness during the descent. On the way back up, however, I felt like a legend.
Depth is awesome, ankle movement is otherwise great, and back looks like a rod has been stuck in somewhere!
I would suggest slowing the descent to make sure the shape is good and form is stable, and then explode back upwards. Nice eccentric burn.
Otherwise, that's some great-looking work!
HOWEVER!
A couple of reps had you rocking forward (can see your heels raising as you stabilise) but it looked like you were consciously correcthing this as you went. I remember the first time this happened to me and I thought I was going to fall backwards as I was so upright, hence some uncontrolled rope-i-ness during the descent. On the way back up, however, I felt like a legend.
Depth is awesome, ankle movement is otherwise great, and back looks like a rod has been stuck in somewhere!
I would suggest slowing the descent to make sure the shape is good and form is stable, and then explode back upwards. Nice eccentric burn.
Otherwise, that's some great-looking work!
Yeap the rocking was only present I think as the weight got heavier, and I was being a little quick with the movement. I plan on slowing things down and really making te movement smooth and consistent. I just need to find a stance width that I am happy with and that isnt to wide making things to easy.
The input helps and has led to these improvements so cheers goblets on Friday and looking forward to these.
The input helps and has led to these improvements so cheers
goblets on Friday and looking forward to these.Bro training with a bro and his bro was had at Muscle ville with my gracious host LiE.
Deadlift
Bar x 10
70x5
100x5
120x2
130x2 belt twinge
145x4
150x1 extra 5kg on one side curtsy of LiE, went up dodgy and instantly knew it was uneven weight lol
145x4/4 all belt less and PB's
145x4
First belt less set old form
Last working set, fatigued to ****
Revised form, belt slightly high as wanted to avoid twinge, will work on this.
Had a play about with form started to bring the hips a little higher to start and load the hamstrings a little better, and bring the bar in so that it is sitting more over the midfoot. This helped with my stupid twinge and hopefully will disappear as I can train without aggravating it.
OHP
Bar x5
45x3
57.5x4 felt easy and so upped the working weight
60x4/4/4 all PB's
Dips
BW x8
25x4
50x1
72.5xf crazy attempt at a BW dip haha
BW x10/10
High bar squat
40x10
70x10/10 did these to fast need to slow down the motion and control it better
The end of week 3 of the 3rd cycle of my strength routine and I have achieved rep PB's in the big 4. I am happiest with the squats by a long way, feeling really pumped for Monday's squat triples, just need to refind the love for deadlifts.
Deadlift
Bar x 10
70x5
100x5
120x2
130x2 belt twinge
145x4
150x1 extra 5kg on one side curtsy of LiE, went up dodgy and instantly knew it was uneven weight lol
145x4/4 all belt less and PB's
145x4
First belt less set old form
Revised form, belt slightly high as wanted to avoid twinge, will work on this.
Had a play about with form started to bring the hips a little higher to start and load the hamstrings a little better, and bring the bar in so that it is sitting more over the midfoot. This helped with my stupid twinge and hopefully will disappear as I can train without aggravating it.
OHP
Bar x5
45x3
57.5x4 felt easy and so upped the working weight
60x4/4/4 all PB's
Dips
BW x8
25x4
50x1
72.5xf crazy attempt at a BW dip haha
BW x10/10
High bar squat
40x10
70x10/10 did these to fast need to slow down the motion and control it better
The end of week 3 of the 3rd cycle of my strength routine and I have achieved rep PB's in the big 4. I am happiest with the squats by a long way, feeling really pumped for Monday's squat triples, just need to refind the love for deadlifts.
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Soldato
Dem CBL gainz brah. Nice PB's!
Caporegime
BW dips.. soon!
Cycle 3 triples week, squat day today, I was quite pumped for this after last weeks session.
Squat
Bar x10
60x5
90x5
110x2
130x1 paused, felt really comfy
Working sets
140x3 PB smooth
145x3 PB some knee movement
150x3 current rep max! PB considering this is my current RM I was pleased
150x3 another go, last rep was lol on the knees coming in but I was still pleased
Vids in working set order
Inclined DB bench
28x10/10/10
Pull ups
BW x 3
15x6/6/6
RDL's
70x5
90x5/5
Leg curls
45x10
Standing cable rows
45x10/10/10
Plank
45sec x1/1
Please with today, work to do on my squats but really pleased with my progress since the start of the year.
Squat
Bar x10
60x5
90x5
110x2
130x1 paused, felt really comfy
Working sets
140x3 PB smooth
145x3 PB some knee movement
150x3 current rep max! PB considering this is my current RM I was pleased
150x3 another go, last rep was lol on the knees coming in but I was still pleased
Vids in working set order
Inclined DB bench
28x10/10/10
Pull ups
BW x 3
15x6/6/6
RDL's
70x5
90x5/5
Leg curls
45x10
Standing cable rows
45x10/10/10
Plank
45sec x1/1
Please with today, work to do on my squats but really pleased with my progress since the start of the year.
Soldato
Looking strong! Looks like you'll be taking the lead in no time at all