The Syla5 Files

hmm bench press, why do we have this love/hate relationship....

Bench
Bar x 20
40x10
60x5 (paused)
80x2 (p)
92.5x3/3
95x3
95x2+1 spot
DS 60x5 (p)

Pleased with bench, still room for improvement, the 95's were tough, and way out of paused range for me at the moment.

DB Row (heavy)
36x8/8/8

DB Shoulder Press
24x8/8/7

DBSS
22x10/9/10

Did the first 10 on the left leg, then the next 9 on the left before realising i hadnt changed leg! switched to the right leg and smashed out 19 reps, collasped in a heap for about 5 mins nearly had to call it a day there. Got back up and finished off the last set.
NEVER superset DBSS with DBSS its foolish, and dumb, and stupid!

Face Pulls
45x10/10

So nuked after the DBSS's havent felt like that since my first ever session where LiE had me squatting then doing DB lunges!!
 
Strong session!
If you keep doing paused bench press you'll become very good at being tight and controlling the weight.
 
Strength cycle 3 week 4 day 3 Deadlifts....no powah :( weight 73kg, might need to cut down the backloads next week (deload week) and drop a little fat as defo adding some as well as lean mass

Deadlifts
Bar x10 RDL Bar x5
70x5
100x4
120x3
140x1
155x3/3/3/2 slow, lossing tightness, rubbish..i put this down to a shockingly poor backload last night, i think i must have only hit about 300g of carbs if that. Already feeling it in my back, on the plus side, no twinging from my lower ab niggle.
set 3 of deads


OHP
Bar x5
50x3
62.5x3/3/1/1 ....
DS 40x10

Dips - had left belt in bag, cba to get it
BW x12/12/12/12 cardio dips :D

Standing Cable Row
45x10/10/10

Goblet w/pulse
14x9/8
slowed down my descent on my goblets, 2nd set here
 
Last edited:
Dude, I had my belt in my bag :p

Good work on the deads regardless of not feeling strong, I felt the same to be honest, I blame the Curry last night :p :D
 
It's quite a large jump in weight from last week, so you did well. What's the next weight?
 
Next week is deload. Bare in mind though that I move from 4's to 3's so the weight jump is to keep my relative rep max very similar.
 
Progress comparisons, poor camera makes me a sad panda.

Front: (during cbl prep phase jan-13)
016_zpsa2422972.jpg


Front: (13 weeks in to cbl diet april-13)
29818829-CBFC-4A14-B78D-0718B94783A5-6939-0000071870D93A73_zps7fa9e115.jpg
 
Deload for cycle 3

Squats
Bar x10
60x5
90x3
110x2
130x2
140x1
150x1/1
Loaded unracks
160x10sec
170x10sec
180x10sec damn this was heavy

Pull ups
BW x6/6/6

RDL's
70x8
80x8
90x8

Inclined DB bench
24x10/10/10

DB row (light)
18x12/12/12

Did some heavy squats just to keep in touch with them but much less volume and also some heavy unracks in prep for the weekend :). Changed the order about slightly as well as I want to give RDL's a little more focus over the next few cycles.
 
LOL sorry I was distracted by WTF that guy was doing on the dip station behind you...!

Gains will be good this weekend.
 
You must log in or register to reply here.
Back
Top Bottom