The Syla5 Files

Delvis said:
Hmm, that's annoying...Should be fine on the bench then with a bit of weight on it. Follow the progression in the article so you don't have to use your hands as much :)

My cars knackered at the moment, clutch got replaced, then obviously something else decided to break and wedge itself inside the gear box so couldn't get in this morning...May try and come in this evening as I'm carb back loading at Cadbury World tomorrow :D
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Try get access to the Staff Shop at Cadbury - CadburyWorld itself is not great (I used to live ten minutes' walk away, and worked there for 8 weeks). :D

Aaaaaaaaaaaanyway...
 
LiE said:
Easy mode deadlifts. Could have done plenty more reps :)
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Yeah they did feel easy! maybe i should review my progression from 10kg week on week to 5kg jumps and bring the bottom end closer to the top. However these lighter periods allow me more time to work on other things like bringing dem hammies up to speed, and focusing on form as well.
 
Strong deads as well, speedy, mine get well slow at that weight.

One I noticed, you seem to be doing all kinds of crazy with your head, you kind of keep it neutral, then on the negative it almost keeps looking forwards rather than doing what it does on the pull? No idea if this will contribute to anything :)
 
Cycle 4 week 2 5's. Squats today, been looking forward to these, loving squats at the moment.

Also quick weight update, weighed in at a hefty 11st 13lb on sunday morning after a completely rubbish saturday food wise! Holiday soon, and anyone would think i am trying to lard up for it haha.

Squats
Bar x15
60x5
100x3
120x3
125x5
125x6
125x5
3rd set

Pull Ups
BWx6
10x6
10x6
10x6

RDL's
Bar x5
60x8
60x8
70x8

Inclined DB Bench
20x6
28x10
30x10
30x8

Standing cable rows (weight and reps per arm)
45x10
45x10
45x10

right shoulder appears to be building up some tightness in the scap area, need to get the ball in there. Maybe even treat myself to a massage :D
 
rubbish session today, bench just ate up loads of my time and didnt feel great.

I will put part of my poor performance down to significantly cutting down the caffeine (including no pre work out coffee) and cutting out the creatine, as well as me just being useless at bench.

Bench
bar x20
50x5
50x5 (p)
70x5 (p)
80x3 (p)
87.5x5
87.5x4+1(s)
87.5x4+1(s)
DS 60x8

BOR's
40x10
60x10
60x10
60x10
still didnt like the feel of these, going to keep the weight at 60kg until it starts to feel right.

Seated DB shoulder press
26x8
26x8
26x7 damn you last rep
i had the pleasure of watching a rather nice lady squat whilst i was sat resting between sets, she was side on in the mirror and the first couple of times i saw her looking in my general direction i thought she was checking me out.....nope, just watching her own form :( (which wasnt to bad but i would have loved to go and give some pointers haha)

Front Squats
Bar x5
40x5
60x8
60x8
ran out of time

CGBP...all benches taken and no time to wait
Did a set of tricep pushdowns instead

Face pulls
45x10
50x10
50x10

Session was a bit meh, really not likeing BOR's i just dont seem to be able to get the activation right, and i really cant get the feeling in my back. Going to stick with it for now.
 
I don't think you're doing yourself anything favours the way you're mixing paused with normal pressing, especially as you pause as you build up to the top sets. I'd either pause on all sets, then do some lower weight normal bench press (this is what I do) or only pause on top sets.
 
LiE said:
I don't think you're doing yourself anything favours the way you're mixing paused with normal pressing, especially as you pause as you build up to the top sets. I'd either pause on all sets, then do some lower weight normal bench press (this is what I do) or only pause on top sets.
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Fair point.

What about no paused benching at all?

I know your seeing great benefits from it, but i dont have 7 years of bench press monkieness before switching over, so do i need to stick with conventional to make sure i keep growing nicely?

Is paused benching to advanced for where i am at?

I feel like i need to put on more mass on my chest still and would conventional bench be better for doing this, with a little more volume?
 
Paused benching isn't advanced, it's just a different way of benching. For mass normal benching is likely better because you can do more reps per set. I do really like the TUT on paused bench, and if you want to compete it's a good idea to get comfortable with it, which is why I do both.
 
i am going to go normal then for the next 6 months or so, i dont plan on competing until next year at the very earliest so plenty of time to cross over to paused before then.
 
What do you think about me structuring the bench work a little differently and revert to a 3x8 rather then my more strength focus's setup? Or should I keep the volume to the assistance work.
 
I need to improve my bench, significantly if I want to compete, and well in short I need more mass, what would be the most efficient way to add that mass?!

My bench is a stalling point that's starting to grate and I am just asking for opinions on the best way to improve my pressing strength, one way would be add more mass, and so I asked would I be better doing 3x8 to achieve this, or just stick at what I am doing?

I am training for strength and the purpose of wanting to add the mass is not a vain one, its about having more mass to be able to shift more weight, not so I can get dem teddies out.
 
Syla5 said:
rubbish session today, bench just ate up loads of my time and didnt feel great.

BOR's
still didnt like the feel of these, going to keep the weight at 60kg until it starts to feel right.
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Bro that is still some damn strong pressing, more than bodyweight for reps is good going. As for BOR's, get on that false grip + straps time. All sorts of mind-muscle gains to be had!
 
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