The Syla5 Files

MoNkeE said:
It's working alright for you though? :p
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Syla5 said:
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.
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I've not heard that theory before, needing more mass to get more strength. Sorry but that doesn't stack up for me. If that were the case, the mass monsters would be the guys with the biggest numbers.

By your logic, LiE would be stuck at squatting 80kg still and BennyC would be the one squatting over 200kg.......!
 
MoNkeE said:
I've not heard that theory before, needing more mass to get more strength. Sorry but that doesn't stack up for me. If that were the case, the mass monsters would be the guys with the biggest numbers.

By your logic, LiE would be stuck at squatting 80kg still and BennyC would be the one squatting over 200kg.......!
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The amount of muscle does play a role in how much you can lift, that's why ice is packing on size for the 93kg class which in the end will result in bigger lifts.

Growth still occurs when doing strength training, to allow for bigger lifts, but not at the same rate as doing hyperthropy training. It makes sense in some cases to pack on some more muscle then switch to strength.

It's not a case of size = strength. It's more size = more capacity for strength, if you train for it.
 
MoNkeE said:
It's working alright for you though? :p
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Your forgetting the 6-7 years LiE spent being a bench press monkey.

MoNkeE said:
I've not heard that theory before, needing more mass to get more strength. Sorry but that doesn't stack up for me. If that were the case, the mass monsters would be the guys with the biggest numbers.

By your logic, LiE would be stuck at squatting 80kg still and BennyC would be the one squatting over 200kg.......!
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Your reading my comments very generally, I am being specific to myself. I am not genetically disposed to carrying a lot of mass on my chest, and it would also seem its very slow going adding mass there as well. My strength gains have been close to 0 over the last year on chest, unless you count being able match my current rep max but with improved form.

My chest is small, adding mass will mean I have more muscle there to push more weight. The size of my chest has not really improved much over the last year even though my training has been consistent and gains have been had else where.
 
MoNkeE said:
By your logic, LiE would be stuck at squatting 80kg still and BennyC would be the one squatting over 200kg.......!
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Youuuu keeeerrrrnt! I have a respectable squat so that's not quite valid but if 'errrrry day was chest day' your point would be.

Syla - for the 6 weeks I trained DC style which involved variation over flat/decline/chestpress (wasn't keen on incline but am now for dem delt gains) along with extreme stretching immediately post set (rest pause) saw some pretty quick progression.

It's quite intense and the stretching induces a lot of blood/pump for the fascia which will help growth. I will try DC again when I'm eating enough.
 
Str cycle 4 week 2 5's deadlift day

I have cut down my caffeine intake to 1 a day, i was skipping my pre-workout but decided to have my 1 coffee first thing this morning, and it was a good idea :)

Deadlifts
Bar x 15 combination of DL's RDL's and GM's
70x5
90x5
110x2
125x2
137.5x6 lost count
137.5x5
137.5x6 lost count again
3rd set, 6th rep i just didnt straighten my back before lifting, noob error

OHP
Bar x5
40x3
50x2
55x5
55x5
55x5

Dips
BWx10
25x9
25x8
25x7
DS's of CGBP because i missed these out last workout
50x6 60sec rest
50x8

DB Row
36x8
36x8
36x8

GHR's and RDL's
BW x5
Bar x5

BWx10
60x10

BWx10

bit of lower back pump by the end so skipped the last set of RDL's and time was running short.

Pleased with most of my deadlifts they felt solid which is progress, and no sign of Mr lower Oblique/Ab twinge in weeks which is great news.

Roll on monday, start of 4's and some squatting :D
 
Hmmm

Considering the ease of the lift, I don't like the way you can't maintain spine stiffness on any of those reps. That, and you start lifting from a rounded position on the 3rd rep.
 
I was playing with my starting position a little, after watching my warm up sets, the frist rep starts higher and looks better, then any further reps were starting a lot lower 4" roughly. So come to my working sets and i was making more of an effort to start from the same height every rep, you may notice i dip down and then rise a little before starting the lift. I think i was to focused on getting the starting height that i wasnt getting as tight as i should have been.

vid of second set uploading, better back tightness, and highlights what i mean about starting height.
 
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Grrr horrible nights sleep, bed at 11, woke at 1, 2, 4, 5, and alarm at 5:45 :(, snooze as so tired, then 15 mins late for the gym. All this lead to a mediocore session.

Squats
bar x 10
60x6
100x5
125x2
137.5x4
137.5x4 - clipped the catcher and lost tightness on my left side on the last rep, nearly failed the rep.
137.5x4
should have done one more set but was running really short on time.

Pull ups - 60sec rests
10x6
10x6
10x6

RDL's - 60sec rests
bar x5
60x8
70x8
70x8

Inclined db bench
28x10
28x10
dropped the weight from last week and dropped the last set due to time.

Standing cable rows
45x10
45x10
...you know the story with set 3 by now.

I hate rushed sessions, and really bad sleep, but i was pleased with my working sets on squats, still a solid improvement over cycle 3 (125,130,135,135 working sets for 4's)
 
turning off my alarm instead of hitting snooze, dem feels

sticking with my current routine and might change things up after my holiday to see if i can kick start some bench gains

Bench
Bar x20
40x10
60x5
80x2
90x4 90sec rest
90x4 90sec rest
90x3+1
skipped last set due to time

BOR's
40x10
60x10
60x10
60x10

The 40 felt much better then the 60's, but pulling the bar lower down my torso also made the 60's feel better then last week. Progress

Seated DB shoulder press
26x8
26x8
26x7 --- damn you last rep, maybe next week when i am not so rushed

Front Squat
40x5
60x5
70x5
Felt comfortable

CGBP
50x10
60x7
60x6

Face Pulls - no time :(

not a bad session but fail with alarm clock made it all a bit rushed.

Weight update, weighed in at 11st 11lb on sunday morning, and 11st 12lb this morning at the gym.

Going to be on holiday in 3 weeks so plan with diet is stick as it is for now, enjoy holiday, then redo prep week for CBL and then back to CBL as i currently am. 7lb gain since January.
 
Strength cycle 4, week 3, 4's

Deadlifts
bar x10
70x5
110x3
130x2
147.5x4
147.5x4
147.5x4
147.5x4
Strict 3 min rests between sets.
Vid of last set. I have taken to resetting between reps to get better core bracing. 2nd rep felt uncomfortable, now the right side of my lower back is a little more pumped, hoping its nothing serious and will give it some attention.

OHP
Bar x5
40x3
60x4
62.5x2+2pp
62.5x2+2pp
62.5x3+1pp
60sec rests didnt help with these, but I didnt want to miss any exercises today.

Dips
BW x10
25x9
25x9
25x6
DS BW x 6
again short rest periods didnt help hitting reps on the last set

DB Row
36x8
36x8
36x8

GHR's and RDL's ss
BW x5/6/6
60 x8/8/8

All in all a good end to the week.
 
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