The Syla5 Files

Cycle 3 summary

Targets Achieved (best set % of RM)
Squat
3x6 115 (75%) 115 (77%)
3x5 120 (80%) 120 (80%)
4x4 125 (83%) 135 (90%)
4x3 130 (86%) 150 (100%)

Deadlift
3x6 125 (74%) 125 (74%)
3x5 135 (80%) 135 (80%)
4x4 145 (85%) 145 (85%)
4x4 155 (90%) 155 (90%)

Bench
3x6 82.5 (82.5%) 82.5 (82.5%)
3x5 85 (85%) 85 (85%)
4x4 87.5 (87.5%) 90 (90%)
4x3 90 (90%) 95 (95%)


Cycle 4 targets

Targets
Squat
3x6 120
3x5 125
4x4 137.5
4x3 152.5

Deadlift
3x6 127.5
3x5 137.5
4x4 147.5
4x3 157.5

Bench
3x6 82.5
3x5 87.5
4x4 92.5
4x3 97.5

slight re-gigging of the routine just to focus a little more on my hamstrings as i think they are a weakness in my deadlifts, so adding in some extra RDL's on day 2 as i seem to have more time now i have moved OHP to a seperate day to bench.
 
cycle 3 deload day 2 Bench

Bench: seeing as its deload week i thought i would give paused benching a go if i really want to try my hand at power lifting one day I need to.

bar x 20
40x10
60x5(p)
80x3(p)
90x2(p)
95x1(p) PB, and matching my current touch and go rm
100xf lost tightness went up about 4-6 inches, maybe if i was fresh
100xf hit the catchers totally threw me off
heres my 95kg

DB rows (heavy)
36x6/6/6

DB shoulder Press
20x10/10/10

Front squats
Bar x5
50x8/8
90x2, felt good, looked good.
hmmm lets see how my form holds with a bit more weight
110x1 PB
Looks a little messy, the second i unracked it i was very conscious of the fact i didnt have catchers in place.
I am toying with the idea of seeing where i can take these if i have them in my routine more regularly then every other week.
 
Rowing?

Looks like your triceps were struggling with the 95kg. I'd suggest adding in CGBP. This is why I like my chest/tris day, smash them into oblivion, been making all kinds of strength gains.
 
LiE said:
Rowing?

Looks like your triceps were struggling with the 95kg. I'd suggest adding in CGBP. This is why I like my chest/tris day, smash them into oblivion, been making all kinds of strength gains.
Click to expand...

I have never really felt like i get anything from CGBP, which is why i dropped them before.

Would anything else be an idea as well, skullcrushers, tricep pushdowns? I am suprised considering my dips are pretty reasonable.
 
CGBP is great for tricep activation, followed by dips. I used to isolate triceps but I now favour compounds after a chest session. Just doing dips on their own isn't going to be enough stimulus imo, that's why I block things together.
 
Strong benching brah, can tell your long torso helps with dat arch. CGBP & Lying Tricep Extensions (NOT skullcrushers) are the best IMO. Rippetoe has a good tricep extension video, get googling.
 
Also doing 5s and 3s on paused bench will unlock a whole new level of control and power.
 
Syla5 said:
I am toying with the idea of seeing where i can take these if i have them in my routine more regularly then every other week.
Click to expand...

To a place called awesome, is where. :cool:

Considering I'm supposed to base my routine around front and overhead squats, I'm about to get pwn3d like the lazy old man I am! :D

Great stuff as awlays.
 
Slight tweaks to my training routine, I will have the bros review it on saturday but this is how my plan is going to look.

Day 1
Squat
Pull Ups
RDL
Inclined DB Bench
Standing Cable Rows

Day 2
Bench
DB Row
Seated DB Shoulder Press
Front Squat
CGBP
Face Pulls

Day 3
Deadlifts
OHP
Dips
BOR's
RDL's (light)/GHR's (if i can find somewhere to do them)

I have taken out one squat variant from the week, and taken out the Light DB rows, to replace them with CGBP, BOR's, and i have also added in RDL's on a second day of the week to really hit my hamstrings.
The set/rep work will stay as is for now, but i may move to 5's and 3's for cycles of 4-5 weeks per rep range block.
 
Bro down day and my main goal was to leave with a new squat pb, well things went as follows:

Squats
Bar x many
60x5/5
100x5
120x3
140x1
150x1 (current pb)
160x1 PB
165x1 PB
170xf... Not quite enough there.
The squats weren't perfect, knee collapsing was strong today, Something to work on.
160kg
165kg

Some fun stuff

Ring dips, band push ups, bench for some reps

Deadlifts
40x5
80x5
100x3
120x3
140x1
160x1
170x1 current pb
180xf/f wasn't planning to try a Deadlift pb and was totally fried by this point (3hours in to training)
100+35kg chains x5
NSFW :P

Top day, nice work from everyone, fun was had, great conversation with like minded lifters is always good.
 
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